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Pat's Training Log


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#321 OFFLINE   PatrickMeniru

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Posted 10 August 2015 - 02:06 PM

Been away for a few weeks, finished exams (managed to pass with distinction) and went on holiday for a couple of weeks.  Whilst I was away I did a fair bit of running and some park workouts, handstands, pull-ups, push-ups and crunches, as well as one gym session, where the only notable thing to report was that I managed a set of 10 with 100kg on bench.

 

Back in London now, have done 3 sessions:

 

05/08/2015

 

Front squat:

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

3 x 5 w/100kg

 

Did a few flag holds, muscle ups and a few deadlifts with 170kg to warm up for a max distance erg row in 30 seconds. Managed 188m, which I'm disappointed with, will try to get closer to 200m next time.

 

08/08/2015

 

Squats:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 5 w/120kg

1 x 5 w/140kg

1 x 5 w/150kg

1 x 3 w/150kg

1 x 5 w/120kg

 

Ran 5km in 23mins followed by four rounds of - 10 pull ups, 20 push ups, 30 crunch variations.

 

10/08/2015

 

My friend Josh came to train with me today, had a good session, worked on some new deadlift cues.

 

Deadlift:

1 x 5 w/70kg

1 x 5 w/120kg

1 x 5 w/170kg

1 x 3 w/190kg

6 x 3 w/200kg

 

Snatch grip, stiff legged, paused deadlift with straps:

3 x 5 w/120kg

 

3 x 10 muscle ups

3 x 5 chins w/25kg

 

Bench:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 1 w/100kg

1 x 1 w/120kg

1 x (1) w/130kg

2 x 5 w/100kg

1 x 8(1) w/100kg

 

3 x 5 dips w/25kg

3 x 8 hanging leg raises

3 x 5 bicep EZbar curls w/40kg

 



#322 OFFLINE   PatrickMeniru

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Posted 19 August 2015 - 03:56 AM

18/08/2015

 

Front Squats:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 3 w/110kg

1 x 1 w/120kg

1 x 1 w/130kg

 

Back Squats:

1 x 1 w/130kg

1 x 3 w/130kg

1 x 3 w/140kg

1 x 1 w/140kg

1 x 5 w/100kg (paused)

 

Left elbow pain so no upper body work, elbow was slightly sore whilst in the pseudo-rack position I use for front squats (I use straps because the full rack position causes me wrist pain).

 

Ran 5km pretty slowly, didn't time.



#323 OFFLINE   PatrickMeniru

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Posted 22 August 2015 - 06:08 AM

21/08/2015

 

Squat:

1 x 5 w/20kg

1 x 5 w/70kg

1 x 5 w/100kg

 

 

Deadlift:

1 x 5 w/70kg

1 x 5 w/120kg

1 x 5 w/170kg

1 x 3 w/200kg

1 x 2(1) w/220kg

2 x 5 w/200kg

1 x 4 w/200kg

 

2 x 10 standing dumbbell rows w/50kg

2 x 6 dumbbell press w/38kg

2 x 5 pull ups

2 x 10 pushups

2 x 10 hanging leg raises

 

 

22/08/2015

 

Yoga for an hour

 

Bench:

1 x 5 w/20kg

1 x 5 w/70kg

1 x 5 w/100kg

1 x 3 w/110kg

1 x 3 w/120kg

2 x 1 w/130kg

1 x (1) w/134kg

1 x 5 w/110kg

1 x 4 w/110kg

 

Did a few pull-ups, external cable rotations for rotator cuff, some handstand work and dips/leg raises from support.

 



#324 OFFLINE   PatrickMeniru

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Posted 24 August 2015 - 02:19 PM

24/08/2015

 

Squat:

1 x 5 w/20kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 5 w/120kg

1 x 1 w 140kg

1 x 1(1) w/160kg

3 x 3 w/150kg (borrowed a pair of lifting shoes for these rather than using foam wedge)

1 x 3 paused, 2 regular w/130kg

1 x 5 w/100kg jump at top

1 x 5 half squats w/100kg jump at top

 

Standing broad jumps up to 2.60m, some jumps up stairs followed by some core work.