sosso Posted July 14, 2009 Author Share Posted July 14, 2009 Had a break for about a week because my girlfriend arrived from the States. We spent some time in Sydney, now we're back in Newcastle. 14/07 Squat1 x 5 x 85 kg1 x 5 x 95 kg2 x 5 x 105 kg Clean & Push Press1 x 5 x 55 kg1 x 5 x 60 kg1 x 5 x 65 kg1 x 5 x 70 kg (one clean each set, five presses) Deadlift1 x 5 x 107.5 kg1 x 5 x 117.5 kg1 x 5 x 132.5 kg1 x 5 x 147.5 kg1 x 160 kg PB1 x 170 kg PB Link to comment Share on other sites More sharing options...
sosso Posted July 16, 2009 Author Share Posted July 16, 2009 16/07 I'm feeling exhausted. I think it's mostly mental..it's been a big week. I just did some bench pressing today. 5 x 60 kg5 x 67.5 kg5 x 75 kg5 x 82.5 kg3 x 92.5 kg8 x 75 kg Link to comment Share on other sites More sharing options...
sosso Posted July 25, 2009 Author Share Posted July 25, 2009 25/07 I'm back from a holiday and need to get back into a good routine. I used lighter weights today. Squat5 x 75 kg5 x 85 kg5 x 95 kg5 x 105 kg5 x 120 kg Bench5 x 55 kg5 x 62.5 kg5 x 70 kg5 x 77.5 kg5 x 85 kg Should not have been as tough as it was.. Barbell Rows5 x 57.5 kg5 x 62.5 kg5 x 67.5 kg5 x 72.5 kg5 x 77.5 kg Finished off with some bench dips and a few sets of curls, with my back up against a wall. Link to comment Share on other sites More sharing options...
sosso Posted July 27, 2009 Author Share Posted July 27, 2009 27/07 Deadlift5 x 100 kg3 x 120 kg6 x 3 x 135 kg OH Press5 x 45 kg5 x 50 kg5 x 55 kg5 x 60 kg1 x 65 kg Link to comment Share on other sites More sharing options...
sosso Posted July 29, 2009 Author Share Posted July 29, 2009 29/07 Trying out the Russian powerlifting cycle and hope to get my bench above 100 kg. Bench2 x 5 x bar3 x 45 kg3 x 60 kg6 x 3 x 75 kg paused Squat2 x 5 x bar3 x 70 kg3 x 85 kg2 x 100 kg6 x 2 x 115 kg Link to comment Share on other sites More sharing options...
sosso Posted July 31, 2009 Author Share Posted July 31, 2009 You know what, I'm just going to stick to 5x5 for squat, bench, oh press and I'll use that Russian program for deadlift only.. 5x5 rules anyway So basically I warm up with the bar, do 5 reps at about 50 % of my max, 5 at about 75 % and then 3 x 5 at about 80 % and I'll just add weight as long as I can complete all sets.. 31/07 Squat2 x 5 x bar5 x 75 kg5 x 100 kg3 x 5 x 115 kg Bench2 x 5 x bar5 x 50 kg5 x 65 kg3 x 5 x 75 kg1 x 90 kg DB Rows6 x 40 kg2 x 5 x 48 kg6 x 48 kg Link to comment Share on other sites More sharing options...
sosso Posted August 2, 2009 Author Share Posted August 2, 2009 02/08 Thought more about the deadlift program and I'll stick to what I've been doing until I stall. What I'm doing now is working so why change?Did some front squats, working up to 100 kg to start with, then.. OH Press (strict)5 x 45 kg5 x 50 kg5 x 55 kg5 x 60 kg Deadlift5 x 110 kg5 x 120 kg5 x 135 kg5 x 150 kg Link to comment Share on other sites More sharing options...
sosso Posted August 4, 2009 Author Share Posted August 4, 2009 04/08 Squat5 x 75 kg5 x 100 kg3 x 5 x 120 kg Bench5 x 50 kg5 x 65 kg3 x 5 x 80 kg DB Rows3 x 7 x 50 kg Link to comment Share on other sites More sharing options...
sosso Posted August 7, 2009 Author Share Posted August 7, 2009 07/08 OH Press5 x 47.5 kg5 x 52.5 kg5 x 57.5 kg5 x 62.5 kg1 x 80 kg (push press) Deadlift5 x 112.5 kg5 x 122.5 kg5 x 137.5 kg5 x 152.5 kg Link to comment Share on other sites More sharing options...
sosso Posted August 9, 2009 Author Share Posted August 9, 2009 09/08 Squat5 x 85 kg5 x 95 kg5 x 105 kg5 x 115 kg5 x 125 kg Bench5 x 50 kg5 x 60 kg3 x 5 x 82.5 kg Link to comment Share on other sites More sharing options...
sosso Posted August 12, 2009 Author Share Posted August 12, 2009 12/08 Squat5 x 85 kg5 x 95 kg2 x 5 x 105 kg OH Press5 x 50 kg5 x 55 kg5 x 60 kg5 x 65 kg (push) Deadlift5 x 115 kg5 x 125 kg5 x 140 kg5 x 155 kg Link to comment Share on other sites More sharing options...
sosso Posted August 14, 2009 Author Share Posted August 14, 2009 14/08 Squat5 x 85 kg5 x 95 kg5 x 105 kg5 x 115 kg3 x 125 kg (supposed to be 127.5 kg..couldn't find the 1.25's)3 x 130 kg .. 125 didn't feel heavy enough8 x 105 kg Bench5 x 50 kg5 x 65 kg5 x 85 kg5 x 70 kg5 x 80 kg 85 felt too heavy for another two sets of 5.. maybe I should have a light bench/heavy squat day and a heavy bench/light squat day instead of trying to go all out on everything all the time... pretty happy with tonight though Link to comment Share on other sites More sharing options...
sosso Posted August 17, 2009 Author Share Posted August 17, 2009 17/08 I'm in Tamworth at the moment, visiting family but still made it to the gym this afternoon. Had a pretty good session. Squat5 x 90 kg5 x 100 kg5 x 110 kg5 x 120 kg5 x 130 kg Incline Bench5 x 40 kg5 x 50 kg3 x 5 x 65 kg I'd only ever done incline bench once before. It took a while to get used to but I like it. I might start doing it regularly as my light bench workout. DB Bench3 x 6 x 70 lbs Link to comment Share on other sites More sharing options...
joelk Posted August 18, 2009 Share Posted August 18, 2009 85 felt too heavy for another two sets of 5.. maybe I should have a light bench/heavy squat day and a heavy bench/light squat day instead of trying to go all out on everything all the time... pretty happy with tonight though That's a pretty good idea, you'll be able to keep the intensity higher Link to comment Share on other sites More sharing options...
sosso Posted August 20, 2009 Author Share Posted August 20, 2009 20/08 Squat5 x 90 kg5 x 100 kg2 x 5 x 110 kg OH Press5 x 50 kg5 x 55 kg5 x 60 kg5 x 65 kg Seated DB Press5 x 20 kg5 x 24 kg2 x 5 x 26 kg Deadlift5 x 117.5 kg5 x 127.5 kg5 x 142.5 kg5 x 157.5 kg Link to comment Share on other sites More sharing options...
sosso Posted August 22, 2009 Author Share Posted August 22, 2009 22/08 Squat5 x 90 kg5 x 100 kg5 x 110 kg5 x 120 kg3 x 132.5 kg8 x 110 kg Bench5 x 50 kg5 x 65 kg5 x 85 kg2 x 5 x 80 kg Incline Bench7 x 60 kg8 x 60 kg7 x 60 kg Seated Rows3 x 10 (don't know the weight) http://img.photobucket.com/albums/v52/essjayyell/Photo14-2.jpg Link to comment Share on other sites More sharing options...
sosso Posted August 25, 2009 Author Share Posted August 25, 2009 25/08 Squat5 x 92.5 kg5 x 102.5 kg5 x 112.5 kg5 x 122.5 kg5 x 132.5 kg Incline Bench5 x 60 kg3 x 5 x 70 kg Dumbbell Bench10 x 26 kg3 x 36 kg - too heavy 3 x 5 x 34 kg http://img.photobucket.com/albums/v52/essjayyell/Photo9-1.jpg Link to comment Share on other sites More sharing options...
sosso Posted August 28, 2009 Author Share Posted August 28, 2009 28/08 Squat5 x 92.5 kg5 x 102.5 kg2 x 5 x 112.5 kg Seated Dumbbell Press10 x 22 kg3 x 6 x 28 kg Clean Pull5 x 60 kg3 x 5 x 100 kg Link to comment Share on other sites More sharing options...
sosso Posted August 29, 2009 Author Share Posted August 29, 2009 29/08 Normally I would've rested but I had some energy today so I had a quick workout Incline Bench8 x 60 kg3 x 5 x 70 kg DB Bench10 x 28 kg5 x 34 kg6 x 34 kg5 x 34 kg DB Rows3 x 5 x 48 kg Link to comment Share on other sites More sharing options...
sosso Posted September 1, 2009 Author Share Posted September 1, 2009 01/09 I had a cold the past few days. It seems to have spread through my whole group of friends, but today I felt a lot better so I got back in the gym. Squat5 x 92.5 kg5 x 102.5 kg5 x 112.5 kg5 x 122.5 kg3 x 135 kg8 x 112.5 kg Felt strong. Dumbbell bench10 x 28 kg5 x 36 kg3 x 36 kg .. fail7 x 34 kg5 x 34 kg Seated Cable Row3 x 7 x # 14 ? (whatever weight that is..) Progress pictures! http://img.photobucket.com/albums/v52/essjayyell/Photo7-1.jpg http://img.photobucket.com/albums/v52/essjayyell/Photo4.jpg http://img.photobucket.com/albums/v52/essjayyell/Photo6.jpg http://img.photobucket.com/albums/v52/essjayyell/Photo1.jpg Link to comment Share on other sites More sharing options...
xphilx Posted September 1, 2009 Share Posted September 1, 2009 nice! Link to comment Share on other sites More sharing options...
sosso Posted September 4, 2009 Author Share Posted September 4, 2009 Thanks Phil, it was good to see some videos of your training. 04/09 Still have a bit of a cold. This week hasn't been so great. I was supposed to squat today but my hip was way too sore so I stopped after the first set of 5 x 95 kg. SO I did this.. I think I'll just start fresh on Monday.. Seated Dumbbell Press10 x 20 kg3 x 5 x 30 kg Powerclean5 x 50 kg3 x 70 kg3 x 80 kg Clean Pull5 x 100 kg I was told to be quiet by one of the staff.. I'm glad my membership runs out soon. Time for a new gym. Link to comment Share on other sites More sharing options...
sosso Posted September 7, 2009 Author Share Posted September 7, 2009 07/09 Still not feeling 100%. My hip is really sore so I didn't squat. Leg Press3 x 7 x ? (12 plates) Bench5 x 65 kg5 x 70 kg5 x 75 kg5 x 80 kg5 x 85 kg10 x 70 kg Dumbbell Bench2 x 5 x 30 kg3 x 5 x 34 kg Powerclean2 x 3 x 50 kg2 x 3 x 60 kg Link to comment Share on other sites More sharing options...
sosso Posted September 9, 2009 Author Share Posted September 9, 2009 09/09 Squat5 x 92.5 kg5 x 102.5 kg2 x 5 x 112.5 kg Hip is still a bit sore. Wasn't bad today but didn't feel 100%. Seated Dumbbell Press3 x 5 x 30 kg Powerclean5 x 50 kg3 x 70 kg Deadlift5 x 120 kg5 x 130 kg5 x 145 kg5 x 160 kg Then did 3 C&J's @ 60 kg and that was enough. So tired. Link to comment Share on other sites More sharing options...
sosso Posted September 11, 2009 Author Share Posted September 11, 2009 11/09 NO SQUATS. Bench 5 x 65 kg5 x 70 kg5 x 75 kg5 x 80 kg3 x 87.5 kg8 x 75 kg Dumbbell Bench10 x 30 kg3 x 5 x 34 kg Dumbbell Rows3 x 5 x 50 kg Link to comment Share on other sites More sharing options...
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