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chokky

chokky's training log

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11/4 - very bored today, so did the last 2 days sessions of this week 5 routine, one in the morning, one in the evening.

 

Morning Session

 

Bench

bar x 15

60x3

80x5 3 sets

 

Squat (no wraps, no box)

 

bar x 5

60x5

80x5

90x5

80x5

80x5

80x5

 

SLDL

 

60x5

110x8 3 sets

 

Bent Rows

 

80x5 5 sets

 

Evening Session

 

Military Press

60x5 5 sets

 

Breathing Squat

 

80x20

 

Hang Clean

60x3

80x3 8 sets

 

BB Curl

 

45x8 3 sets

 

comments: very happy with today. Ate lots of shit yesterday so had plenty of energy. Happy to get 80x5x5 in the bench and 60x5x5 in MP in one day. Knee felt much better today than it has been by doing box squats with wraps. Even without the wraps (and just sleeves) it felt much more natural, hopefully this will continue to be the case.

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Sunday 12th April - PTC Easter Strongman extraveganza

 

Finished 11 out of 14 lifters, weighed in at 108.3kg

SQUAT.....60sec time limit 1.5 times bodyweight - 0

CLEAN & PRESS bodyweight - 0

CHINS +15% bodyweight - 0

272m RUN - 52.15

KEG PRESS...23kg - 30kg -36kg -42kg - 46kg - 50kg - 56kg - 6 in 31sec

UKRAINIAN DEADLIFTS in 60sec - 40

bench bodyweight for reps - 0

CAR PUSH...Pulsar - 40m - 17.85 sec

MEDLEY (8x20kg plates 40m, 640m total) - 3m 25 sec

FARMERS WALK...57kg each hand - 66.4m

 

Monday 13th April (day one back into the routine)

 

Military Press

bar x 10

60x5

60x5

60x5 - failed 5th

60x5 - failed 5th

60x5 - failed 5th

 

Squats

 

bar x 10

60x5

90x5 5 sets

 

Powerclean

60x3

87.5x3 5 sets

 

Shrugs

 

185x5 2 sets

 

comments: very very happy with the squats progression. I am happy with the form. Did 120kg at PTC yesterday and had no strength, but I think it will come back with time. Military press drop was expected, shoulders are pretty fried from yesterday still, however very happy with the powercleans, haven't missed one so far in the 6 week program which I am very happy about. need more weight, maxing out on the shrugs at the moment! :angry:

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16/4

 

Bench

 

bar x 10

60x5

82.5x5

82.5x5

82.5x5

82.5x5

82.5x5

90x1

95x1 - fail, nothing left

 

very happy with the bench progression, upping the weight in the 5x5 2 sessions in a row. hopefully I can get it to something respectable soon. Can only really train this at the moment because I badly sprained my right ankle whilst working on the car. Can't walk on it properly yet, hopefully in a couple of days.

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17/4

 

Military Press

bar x 10

60x5 5 sets

 

Squats

 

bar x 10

60x5

100x5

95x5 5 sets

 

Powerclean

60x3

90x3 - miss, 1, miss, 1, miss, miss

90x3 - 1, miss (slipped), miss

90x3 - 1, 1, miss

90x3 - 1, 1, miss

90x3 - 1, 1, miss

 

Shrugs

 

187.5x6 2 sets

 

comments: ankle is better. I am eating a sh*tload more at the moment. Have been eating around 2-2.5g of protein per kg of bodyweight for a while, giving 5g of protein per kg of bodyweight a go for a bit. So far so good, liking not being hungry :D and the lifts seem to be alot better straight away.

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18/4 Saturday

 

Standing DB press

 

28.5x5 5 sets

 

Overhead Squat

 

60x5 5 sets

 

Deadlifts

 

60x3

100x3

140x3

152.5x3 5 sets

 

Shrugs

 

187.5x6 2 sets

 

comments: good session today, deadlifts went up easier than expected. They are getting easier as the weight goes up, guess its just the body getting used to them. Overhead squats were hard first time back, hopefully can improve on that.

 

on another note, had cricket presentation night last night where I picked up the most improved player award. having said that, I have already started a winter development squad with a mate from cricket in order to do better next season :) Another highlight of the night was my 2nd XI captain asking mentioning that I would weight less than him know, I asked him how much he weighed - 97kg. I lauged, I think he was surprised that I am 10kg heavier, hehe.

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19/4

 

Push Press

bar x 10

60x3

85x3 - miss, 1, 1, miss

85x3

85x3

85x3

85x3

85x3

85x3 (make up set), 1, 1, miss, miss

 

Squat

 

bar x 10

60x5

97.5x5 5 sets

 

SGDL w/wraps

 

60x3

110x3

110x3

110x3

130x3

130x3

130x3 (no wraps)

 

CGBP

 

bar x 10

70x5 5 sets

 

comments: disappointed about the push pressing. Just couldn't stabilise the last one overhead to lock it out. will smash it next time, its going up pretty easy now. knee is a tad sore, might back off on the squats for a couple of days

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21/4

 

Morning:

Bench Press

bar x 10

60x5

85x5 - failed 5th

85x5

85x5 - failed 5th

85x5 - failed 5th

85x5 - failed 5th

 

SLDL

60x8

110x8 3 sets

 

 

Evening

 

Military Press

barx10

60x5 5 sets

 

Hang Clean

60x5

82.5x3 - miss, 1, 1, 1

82.5x3 - miss, 1, 1, 1

82.5x3 - miss, 1, 1, miss, miss, miss

82.5x3

82.5x3 - 1, 1, miss, miss

82.5x3 - miss, 1, 1

82.5x3 - miss, miss, 1

82.5x3 - miss, miss, 1

 

Breathing Squats

 

bar x 5

60x5

85x20

 

BB Curl

 

47.5x8 3 sets

 

comments: trying to make up for the lost session on Monday. Started up a cricket development squad so doing various things during that (running, etc) as well as skills training. Knee seems ok so far with 20 reppers, and no pain after, I think I just need to squat once every second day rather than every day.

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update time. I have been training, but more cardio orientated stuff. now have a 40kg kettlebell so it allows me to do things like UDL's, cannonballs, swings, etc.

 

started the PTC 'NSSBOSE' diet on Saturday last week @ 107.5kg (after 1 week of heavy eating and training to see what it was like :))

 

this morning weighed in at 103.8kg.

 

Did a mixed session tonight to test how my strength is going.

 

Military Press (each set inc warmup superset with 40kg UDL off 40cm blocks for 20 reps)

 

bar x 10

60x5 5 sets

 

Powerclean (each set inc warmup superset with 40kg UDL off 40cm blocks for 20 reps)

 

60x3

85x3 5 sets

 

Shrugs (each set superset with 40kg cannonballs for 10 reps)

 

187.5x10 2 sets

 

Quite surprised I managed to finish the military press 5x5. Although the last rep was a grind, the rest wasn't too hard, even on reduced calories. The powercleans superset with UDL's I think is the closest I have come to throwing up during a workout, so tough on the abs/core.

 

Aim is to drop out of the triple figure weight bracket, hopefully its just under 2 weeks away

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been a while. started back again today after a lay off due to work.

 

12/7

standing DB press 5 x 5

25 5,5,5,5,5

 

overhead squats 5 x 5

50 5,5,5,5,5

 

deadlifts 5 x 3

64 (kb) 10

100 3

140 3

160 3,3,3,3,3

 

shrugs 2 x 5

200 5,5

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13/7

 

push press 6 x 3

60 5

80 3,3,3,3,3,3

 

snatch grip deadlift 6 x 3

60 5

100 3

120 3,3,3,3,3,3

 

front squats 5 x 5

50 5,5,5,5,5

 

64kg kb SLDL

20,20,20

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Good to see you lifting again Matt

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16/7

 

bench press 5 x 5

bar 15

60 5

85 5,5,5,5,5

 

squats 10 x 3

bw 15

60 5

80 5

110 3,3,3,3,3,3,3,3,3,3

 

SLDL 3 x 8

60 8

80 8,8,8

 

chins 2 x max

17 second neg

16 second neg

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17/7

military press 5 x 5

bar 15

62.5 5,5,5,5,5

 

squat warmup

bw 10,5

62.5 5

82.5 5

 

breathing squats 1 x 20

100 20

 

hang clean 8 x 3

70 3,3,3,3,3,3,3,3

 

BB curl 3 x 8

40 8,8,8

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18/7

 

military press 5 x 5

bar 15

65 5,5,5,5,4

 

squats 5 x 5

bw 5,10

65 5

85 5

105 5,5,5,5,5

 

powerclean 5 x 3

60 3

85 3,3,3,3,3

 

shrugs 2 x 5

200 5,5

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19/7

 

standing DB press 5 x 5

27.5 5,5,5,5,5

 

deadlifts 5 x 3

60 5

100 5

140 3

165 3,3,3,3,3

 

shrugs 2 x 5

205 5,5

 

overhead squats 5 x 5

55 5,5,5,5,5

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20/7

 

push press 6 x 3

bar 5

60 5

82.5 3,3,3,3,3,3

 

snatch grip deadlift 6 x 3

60 3

122.5 3,3,3,3,3,3

 

front squats 5 x 5

bw 10

55 5,5,5,5,5

 

64kg kb deadlift

20,20,20,20,20

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21/7

 

bench press 5 x 5

bar 20

60 5

87.5 5,5,5,5,4

 

squats 10 x 3

bw 10,10

60 5

80 3

100 3

120 3,3,3,3,3,3,3,3,3,3

 

SLDL 3 x 8

60 5

100 8,8,8

 

chins 2 x max

set1: 21 sec wgc negative

set2: 19 sec wgc negative

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22/7

 

military press 5 x 5

bar 10

65 5,5,5,5,4

 

squat warmup

bw 10

65 5

85 5

 

breathing squats 1 x 20

105 20

 

hang clean 8 x 3

72.5 3,3,3,3,3,3,3,3

 

BB curl 3 x 8

42.5 8,8,8

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23/7

 

military press 5 x 5

bar 10

65 5,5,5,4,3

 

squats 5 x 5

bw 10

65 5

100 5

120 5,5,5,5,5

 

powerclean 5 x 3

60 3

87.5 3,3,3,3,3

 

shrugs 2 x 5

207.5 5,5

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24/7

 

deadlifts 5 x 3

60 5

100 3

140 3

160 1

170 3,3,3,3,3

 

fitness first squats (approx 1/3 ROM)

pause on cage rail each rep

60 5

100 5

140 3

150 3

160 3

170 3

180 2

190 1

 

 

decided not to do pressing tonight as my arms are tired, giving them a break until tomorrow. happy with the squats, just wanted to get the weight on the back.

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25/7

 

push press 6 x 3

bar 10

60 5

85 3,3,3,3,3,3

 

snatch grip deadlift 6 x 3

60 3

100 3

125 3,3,3,3,3,3

 

front squats 5 x 5

bw 10

60 5

70 5,5,5,5,5

 

64kg kb deadlift off 40cm platform

20,20,20

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26/7

 

bench press 5 x 5

bar 20

60 5

87.5 5,5,5,5,4

 

squats 10 x 3

bw 10

60 5

100 3

130 3,3,3,3,3,3,3,3,3,3

 

SLDL 3 x 8

64 10

110 8,8,8

 

wgc negs

set1: 24 secs

set2: 23 secs

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29/7

 

military press 5 x 5

bar 10

67.5 5,4,4,4,4

 

squats 5 x 5

bw 10,10

67.5 5

87.5 5

105 5

125 5,5,5,5,5

 

powerclean 5 x 3

60 3

90 3,3,3,3,3

 

shrugs 2 x 5

210 5

227.5 5,5

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30/7

 

standing db press 5x5

30 5,5,5,5,5

 

deadlifts 5x3

60 5

100 5

140 3

160 1

175 3,3,3,3,3

 

had to cut the session short, had to take our new pup to dog training :)

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1/8

 

Traing @ PTC

 

Powerclean

up to 102.5 (got on 2nd attempt) PB

 

Bench Squat

up to 145

failed 150

 

Press from rack

70x3 strict

75x1 strict

90 PP

failed 100 3 imes

 

2/8 @ home

 

Box squats ~29cm

bw 10

60 5

100 3

110 1

120 1

125 1

130 1

 

Bench Squats (dunno bench height, over 50cm I reakon)

130 3

140 1

150 1

160 1

170 1

180 1

190 fail - stripped to 160

 

3/8

 

military press 5 x 5

bar 10

70 3,3,3,2,2

 

squats 5 x 5

bw 10,10

70 5

100 5

130 5,5,5,5,5

 

powerclean 5 x 3

60 3

92.5 3,3,3,3,3

 

shrugs 2 x 6

227.5 6

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4/8

 

Squat

bw 10

60 5

90 5

110 9,9,9,9

 

Bench

60 10

75 5

80 6,5,4,4

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5/8

 

Powerclean & Press (each rep)

60 3

80 3

82.5 3

85 3

87.5 1

90 1

 

Powerclean

92.5 1

95 1

97.5 1

100 missed twice

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6/8

 

Squat 5x7

bw 10

60 7

100 5

117.5 7,7,7,7,7

 

sand bag clean & press each rep (2 movements of the bag)

45 7

55 5

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7/8

 

Bench

bar 20

60 5

85 3,3

90 2,2

100 1 then 100 Neg approx 8 secs (straight away)

 

nursing a sore back at the moment, was going to deadlift tonight.

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7/9

 

bench press 5 x 5

bar 20

60 5

85 5,5,5,5,5

 

squats 10 x 3

30 5

50 3

90 3

110 3

130 3,3,3,3,3,3,3,3,3,3

 

 

SLDL 3 x 8

60 8

95 8,8,8

 

chins 2 x max

25 sec negative

22 sec negative

 

comments: have been training, just been lazy in updating the log. Currently dieting, 4 weeks out from cricket season starting

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