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Pat's Training Log


patrickmeniru

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16/11/2015

Squat:

1 x 5 w/20kg

1 x 3 w/60kg

1 x 3 w/100kg

1 x 1 w/100kg

1 x 1 w/130kg

1 x 1 w/150kg

1 x 1 w/170kg (grind)

1 x 1 w/100kg

Dumbbell press (all with slow eccentric and 1 second pause):

1 x 8 w/34kg

1 x 8 w/40kg

1 x 8 w/46kg

1 x 7 w/46kg

Did a few bodyweight rows in between sets and a little rotator cuff work.

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17/11/2015

Front squat:

1 x 5 w/20kg

1 x 3 w/60kg

1 x 3 w/90kg

1 x 3 w/110kg

1 x 3 w/120kg (rep PR)

1 x 2 w/130kg (rep PR)

GHR (close, so more hamstring isolation, used to call these 'hamstring falls' or similar, controlled eccentric then pushing off hands at the bottom for assistance and explosive concentric):

3 x 6

GHR:

1 x 5

1 x 5 w/25kg

2 x 5 w/50kg

Hanging leg raises:

2 x 10

External rotations (cable):

2 x 10 w/5kg

2 x 8 w/7.5kg

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18/11/2015

Squat (knee feeling uncomfortable):

1 x 3 w/20kg

1 x 3 w/60kg

1 x 3 w/100kg

1 x 2 w/130kg

1 x 2 w/150kg

Split squat:

2 x 5 w/70kg

1 x 10 w/70kg

OHP:

1 x 5 w/20kg to 5 push press

1 x 5 w/40kg to 5 push press

1 x 5 w/60kg to 5 push press

1 x 5 w/70kg (30 sec rest then) 5 push press

Bent over rows:

1 x 10 w/60kg

2 x 10 w/80kg

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20/11/2015

Front squat:

1 x 3 w/20kg

1 x 3 w/60kg

1 x 3 w/90kg

1 x 3 w/110kg

1 x 3 w/122kg

1 x 3 w/125kg

2(1) x 1 w/127kg

3 x 5 w/90kg

Did some abs work.

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Trained with a friend at a bodybuilding gym in Bethnal green (Power works):

Deficit deadlifts (~1.5"):

1 x 5 w/60kg

1 x 5 w/100kg

1 x 3 w/140kg

1 x 3 w/180kg

1 x 3 w/220kg (straps here and upwards)

1 x 2 w/240kg

1 x 1 w/250kg (equals my PR from the floor, was an easier pull than that too, very pleased)

Bench:

1 x 6 w/60kg

1 x 6 w/80kg

1 x 5 w/100kg

1 x 3 w/120kg

1 x 3 w/130kg

4 x 2 w/135kg

1 x 16 w/100kg (rep PR)

Seated hamstring curl machine:

1 x 10 w/80kg

1 x 10 w/120kg

3 x 6 w/135kg

1 x 10 w/80kg

Leg press:

1 x 10 w/200kg

1 x 10 w/250kg

1 x 15 w/300kg

Then did about 10 sets of horizontal rowing variations on 3 different machines (6-10 reps per set) and some bicep curls.

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22/11/2015

Upper body isolation session:

5 sets of:

1 x 5 bicep curls w/18kg

1 x 5 bicep curls w/14kg (fat grips)

1 x 8 lateral raises w/6kg (fat grips)

1 x 8 lateral raises w/4kg (fat grips)

4 x 10 face pulls /20kg

4 x 20 second one arm hang

3 x 15 pushups (feet raised)

3 x 10 leg raise variations

3 sets of:

1 x 8 dumbell rows w/38kg

1 x 5 dumbell rows w/28kg

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23/11/2015

Front squats (focus on being explosive):

1 x 5 w/20kg

1 x 6 w/50kg

1 x 6 w/70kg

1 x 5 w/90kg

1 x 3 w/110kg

1 x 3 w/120kg

3 x 3 w/130kg (volume PR)

1 x 8 w/70kg

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26/11/2015

I've decided that the program I've been following hasn't been giving me the results I was hoping for, although I think it was good to squat heavy daily in some ways - I think that I need more volume to progress. Decided to go back and incorporate the type of workout I was doing in the first half of 2014 where I managed to go from struggling to do solid sets of 5 with 100kg to squatting 160kg for a comfortable single. Hopefully I'll do one volume session for back and front squats each week, along with a heavier session and a light session (where I'll do both back and front squats with around 50% of 1RM and work on technique) - or something along those lines.

Squats:

4 x 10 w/130kg (volume PR) - sets weren't continuous, had to take a few seconds pause between a couple of the reps (usually with a mini-break after 5 reps). Will work to get to a point where I can just hit 10 straight reps with no pause, then I'll move the weight up. Inter-set rest was about 5 minutes. Filmed by second set and noticed that as I fatigue my lateral alignment regresses, will try to find time to upload the video here.

Edited by PatrickMeniru
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27/11/2015

Intended to front squat today, but following yesterday's session there didn't feel like there was much in the tank so I decided to abort the squats after a few warm up sets.

Close Grip Bench (index fingers right on the inner edge of the knurling):

1 x 10 w/20kg

1 x 6 w/60kg

1 x 5 w/90kg

3 x 5 (paused) w/110kg

Did a little rotator cuff work, was a pretty rubbish workout all in all, lacked energy, intensity etc. but still better than staying in bed I guess.

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  • 2 weeks later...

08/12/2015

So it's been a while since my last post, I've had a couple of busy social weekends, but the main reason for the length of the absence is that I hurt my knee playing football. It was an impact rather than a twisting injury, so I'm not too worried, but it's been too sore to do any running/lower body exercise and work's been crazy so I've just stayed in bed in the morning

Knee is starting to feel a bit better, so did the first workout (felt absolutely miserable, so weak and lethargic all over):

Bench:

1 x 10 w/20kg

1 x 10 w/60kg

1 x 10 w/80kg

1 x 10 w/100kg (6 paused)

1 x 7 w/100kg (5 paused)

5 x 5 w/100kg

1 x 10 w/80kg

Bodyweight squats:

5 x 10

Pull/chin-ups:

2 x 10

2 x 5

Some bicep curls, abs work, rotator cuff work and 5 minutes on a spin bike (uncomfortable due to knee).

Writing this log from the perspective of the day after the session, chest is really quite sore, which is very unusual for me. Looking to do a pulling focused session tomorrow.

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12/12/2015

Deficit Deadlifts (~3" - double the normal height):

1 x 10 w/70kg

1 x 5 w/120kg

1 x 3 w/160kg

0 x 1 w/200kg (grip was so weak after my break from the gym, switched to straps)

1 x 3 w/200kg

1 x 5 w/220kg

1 x 3 w/230kg

2 x 3 w/220kg

3 x 3 w/180kg (3 second pause just off the floor, controlled eccentric)

Close Grip Bench:

1 x 10 w/60kg

1 x 10 w/94kg

1 x 10 w/104kg

4 x 8 w/100kg

1 x 10 w/90kg

Pull-ups:

2 x 5

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19/12/2015

Deficit Deadlifts (~3"):

1 x 6 w/70kg

1 x 5 w/120kg

1 x 3 w/160kg (grip felt so weak)

1 x 3 w/200kg (straps)

1 x 3 w/200kg (touch and go)

9 x 1 w/200kg (rep every 30 second)

Felt like a shitty workout at the time and my lumbar is sore for the first time in absolutely ages, so I suspect my form/activation was off too.

Did a little bit of FL and BL work on some rings and some other miscellaneous things I can't remember. Not my finest session in the gym.

21/12/2015

First morning session in what feels like a long time:

Front squats (3 second eccentric, 1 second hold tempo unless otherwise stated):

1 x 6 w/20kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 5 w/110kg (not to tempo)

1 x 4 w/100kg (2 reps not to temp)

3 x 5 w/80kg

Bench:

1 x 5 w/20kg

1 x 5 w/60kg

1 x 4 w/80kg

1 x 2 w/100kg

1 x 1 w/110kg

1 x 3 w/120kg

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22/12/2015

Still feeling slow/weak all around.

Squats:

1 x 5 w/20kg

1 x 5 w/60kg

1 x 4 w/100kg

1 x 2 w/120kg

1 x 2 w/140kg

2 x 2 w/144kg

1 x 2 w/120kg

OHP:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

2 x 5 w/70kg

Cable face pulls:

5 x 10 w/24kg

Misc.

1 x 5 external rotations w/12kg dumbbell

1 x 10 pushups

1 x 5 fingertip pushups

Edited by PatrickMeniru
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23/12/2015

Bench (paused):

1 x 5 w/20kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 3 w/100kg

4 x 3 w/120kg

Bent over barbell rows:

1 x 10 w/20kg

1 x 10 w/60kg

3 x 10 w/80kg

Single arm bent over dumbell rows:

2 x 10 w/50kg

1 x 10 w/50kg (top half ROM only)

Seated hamstring curls:

1 x 10 w/50kg

1 x 5 w/96kg

1 x 6 w/126kg

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  • 2 weeks later...

03/01/2015

First session of the new year, since Christmas eve I have done nothing save for one leisurely run (approx 5km) and playing 7 a side football for a couple of hours.

Squats:

1 x 5 w/20kg

1 x 5 w/60kg

Split Squats:

2 x 5 w/20kg

1 x 5 w/60kg

1 x 5 w/80kg

3 x 5 w/100kg

Front squats (some reps paused):

1 x 5 w/20kg

1 x 5 w/60kg

1 x 3 w/80kg

1 x 2 w/100kg

3 x 2 w/120kg

Speed Deadlifts:

1 x 5 w/70kg

1 x 3 w/120kg

1 x 3 w/150kg

1 x 3 w/170kg

1 x 3 w/190kg

(Pleased with the speed of these, felt good lifting from the floor rather than deficit, grip felt good too.)

Overhead press:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/66kg

2 x 5 w/70kg

Pull-ups:

3 x 5

Horizontal bodyweight row:

3 x 10

Rotator cuff work:

3 x 10 cable external rotations w/5kg

Edited by PatrickMeniru
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05/01/2016

First morning session of the new year, legs were still pretty sore from the 3rd Jan session.

Front squats:

1 x 5 w/20kg

1 x 4 w/60kg

1 x 3 w/80kg

1 x 5 w/100kg (slow eccentric, 2 second pause)

1 x 5 w/110kg

Lunges around 5 each leg per set (did for distance across gym rather than reps):

1 x 1

1 x 1 w/ 32kg dumbbells

4 x 1 w/40kg dumbbells

Paused Benchpress:

1 x 5 w/20kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 3 w/100kg

2 x 3 w/120kg

Pull-ups:

2 x 10

Did a few external rotations and bodyweight rows to warm up for bench and pre-hab rotator cuff.

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06/01/2015

Really struggled to convince myself getting out of bed was a good idea, felt pretty sore everywhere from previous session. Wasn't a great session but better than doing nothing I suppose.

Stretched and did mobility work for 20 mins.

Neutral grip pull ups:

5 x 1

1 x 3

2 x 1 w/20kg

1 x 3 w/20kg

2 x 5 w/40kg

1 x 4(1) w/40kg

Dips:

2 x 10

GHR:

2 x 10

Dumbbell Lateral raises:

1 x 5 w/10kg (reps to horizontal with short hold)

1 x 5 w/8kg (full ROM)

Abs (felt so weak, need to start doing direct training for these again):

1 x 10 hanging leg raises

1 x 10 leg raises from support

1 x 10 oblique crunches

1 x 10 crunches

1 x 10 cable crunches

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07/01/2016

Another morning session, another struggle to get up, didn't feel sore today, which is good - although did feel tight.

Split squats (3:2:1:0 tempo - i.e. 3 down, 2 hold, 1 up, no pause between reps):

1 x 5 jumping

1 x 5 w/20kg

1 x 5 w/50kg

1 x 5 w/70kg

1 x 5 w/90kg

Squats:

1 x 5 w/20kg

1 x 5 w/70kg

1 x 3 w/100kg

1 x 1 w/120kg

1 x 1 w/140kg

1 x 1 w/160kg (was slow but felt fairly comfortable, would guess current max would be 170-175ish hopefully build back to 180 and beyond fairly soon)

1 x 3 w/70kg

1 x ~15 pull ups, various grips

1 x 20 feet raised push-ups with slight pause at bottom

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Had a look back through my log for the first time in a very long time, saw that I posted some goals at the end of Feb 2015, by way of a quick update:

Immediate goals were (in order of priority) best attempts by end of 2015 in bold:

1) Squat double bodyweight (~190kg) still working on this one - 180kg

2) 30 strict pull-ups/chins still working on this one - 25 chins

3) Bench 140kg achieved - 140kg

4) Weighted dip 80kg achieved - 90kg

5) Weighted pull-up/chin 60kg achieved - 65kg

6) Deadlift 200kg for 5 achieved - 220kg x 5 from 3" deficit

Overall not a bad year, all things considered. Deadlift has gone really well although my squat progress has been disappointing, although I did start from quite a weak base in comparison to my other lifts. Will have to reconsider my approach for 2016, I think I need to incorporate more volume in each session, work more with lower weights (i.e. 100-130kg range) and probably as a result rest a little longer between squat sessions. Re-introduction of split squats should help address my strength deficit in my left leg.

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08/01/2015

Light stretching, some mobility work, a little abs work and handstand practice at the gym in the office.

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09/01/2015

Unusually training on Saturday without a hangover, had an interesting session, not sure whether to be pleased or disappointed.

Front squat (had to wait ages to deadlift so decided to make use of the time rather than just hang about):

1 x 5 w/20kg

1 x 3 w/50kg

1 x 3 w/80kg

1 x 1 w/100kg

1 x 1 w/120kg

2 x 1 w/130kg

Deficit Deadlift (measured the mats, each is ~1.6" and was using 2):

1 x 5 w/70kg

1 x 3 w/120kg

1 x 3 w/160kg

1 x 1 w/200kg

1 x 1 w/230kg

1 x 1(1) w/250kg (PR) - really wanted this for a double, second rep accelerated off the floor and past the knees nicely but then hit a wall and couldn't lock it out, which is the first time in my life I've missed a deadlift above the knees. Happy with how my strength off the floor has progressed, disappointed that I didn't lock it out. Will incorporate some movements to address this. Video to come soon.

4 x 2 w/160kg paused

Bench (paused):

1 x 5 w/20kg

1 x 5 w/60kg

1 x 3 w/90kg

1 x 3 w/110kg

1 x 2 w/130kg

1 x 1(1) w/133kg

1 x 1(1) w/130kg

1 x 9 w/110kg (T&G)

1 x 6 w/110kg (T&G)

1 x 10 w/90kg (T&G)

Pull ups:

1 x 20

Chins:

1 x 15

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12/01/2016

Split squats:

1 x 10 w/20kg

1 x 10 w/50kg

2 x 5 w/80kg

Squats:

1 x 5 w/20kg

1 x 4 w/70kg

1 x 3 w/100kg

1 x 5 w/120kg

1 x 5 w/130kg

1 x 4 w/130kg

Seated hamstring curls:

1 x 10 w/60kg

1 x 10 w/90kg

1 x 5 w/117kg

1 x 2(4) w/138kg (only two reps were full ROM)

1 x 6(4) w/110kg

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13/01/2016

OHP

1 x 8 w/20kg

1 x 6 w/40kg

4 x 6 w/60kg

External rotations (rotator cuff):

5 x 5 w/10kg dumbbell

Single arm dumbell rows:

2 x 10 w/50kg

Abs:

2 x 10 hanging leg raises

Followed up with some dips, pull-ups, a little handstand work, and a flag on each arm. Bit of a poor workout to be honest.

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