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Day 1983 & 1985

by namguy on 11-29-2013 at 06:33 AM
SQUAT 1.1 Wed, 27/11/13 Squat 1 60 5 0 0 0
Squat 2 90 5 0 0 0

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Summary of last 5-6 weeks of training

by namguy on 11-29-2013 at 05:53 AM


Since I have a break now I’ve had time to put together a proper plan for my training.

The following is what happened in the last 5ish weeks of random training. Turns out I kind of did a Volume block followed by an Intensity block anyway.

Squats and deadlifts progressed nicely. Especially the squat. The bench press didn't, possibly due to my pec strain holding me back.

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Updated 11-29-2013 at 06:53 AM by namguy

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Day 1974 & 1979

by namguy on 11-23-2013 at 04:02 AM
SQUAT 5.2 Mon, 18/11/13 Squat 1 80 3 0 42% 0 0
Squat 2 110 3 0 57% 0 0
Squat 3 140 3 0 73% 0 0
Squat 4 170 2 0 88% 0 0
Squat 5 190 1 7 99% 190 1 215.308
Squat 6 207.5 2 9.5 108% 605 3 224.774375 All time PR. 2.5kg up from last week
Squat 7 180 6 9 94% 1685 9 221.958
Squat 8 180 4 9 94% 2405 13 209.97
Bench Press (2" off chest, 2ct pause) 1 60 3 0 0 0
Bench Press (2" off chest, 2ct pause) 2 72.5

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Day 1969 & 1972

by namguy on 11-16-2013 at 04:13 AM
BENCH PRESS 4.3 Wed, 13/11/13 Bench Press (2" off chest, 2ct pause) 1 50 3 0 0 0
Bench Press (2" off chest, 2ct pause) 2 65 2 0 0 0
Bench Press (2" off chest, 2ct pause) 3 77.5 2 0 0 0
Bench Press (2" off chest, 2ct pause) 4 90 2 7 180 2 104.985 I feel pain after pushing after the pause, the 2nd rep not so much
Bench Press (2" off chest, 2ct pause) 5 90 2 7 360 4 104.985
Bench Press (2" off chest, 2ct pause)

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Day 1964 & 1967

by namguy on 11-12-2013 at 03:14 AM
DEADLIFT 4.1 Fri, 08/11/13 Sumo Deadlift 1 60 3 0 28% 0 0
Sumo Deadlift 2 100 3 0 47% 0 0
Sumo Deadlift 3 130 3 0 61% 0 0
Sumo Deadlift 4 160 2 0 75% 0 0
Sumo Deadlift 5 180 2 7 85% 360 2 209.97
Sumo Deadlift 6 192.5 2 9 91% 745 4 211.73075 RPE 9 because grip was failing. Otherwise RPE ~7.5
Sumo Deadlift 7 192.5 2 9 91% 1130 6 211.73075 As above. Right hamstring felt off so I played it safe from here
Squat (2ct pause) 1 60 3

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