AW's training log

[A-W]

Saturday 07th April 2012

Running
5 min jog (warm up)
30-40-30s x 10 runs (30 yard run-40 yard sprint-30 yard run)

Sunday 08th April 2012
Hard going, solid stuff.

Press
20kg x5
30kg x5
30kg x5
50kg x2
52.5kg x5 x5 sets

Deadlift
60kg x5
100kg x5
120kg x2
140kg x2 (belt)
147.5kg x2 (belt)
152.5kg x2 x2 sets (belt)
100kg x10 (touch and go)

Burpees
50

Thoughts
Spring leaning is well underway.

[A-W]

Tuesday 10th April 2012

FM push ups
45

Better than nothing!

Running
5 min jog (warm up)
Sprints - 60 yards x8 runs

Wednesday 11th April 2012
Quicki...

Squat
20kg x5
60kg x5
100kg x5
130kg x2 (paused)
142.5kg x5, 5, 7 (with belt)

Embracing the hole.

Press
20kg x5
30kg x5
40kg x5
50kg x1
52.5kg x2 x5 sets

BW chins
15

[A-W]

Sunday 15th April 2012
Only two lifting days this week so hit the squat and deadlift today for a fairly grueling session. Enjoyed it...

Squat
20kg x5
60kg x5
100kg x5
130kg x2
145kg x5, 5, 5 (with belt)

I had a few more reps in me, wanted to keep a bit of fire for the deadlift.

Deadlift
70kg x5
110kg x5
130kg x2
145kg x2 (with belt)
152.5kg x2 (with belt)
160kg x1, 1, 1, 1 (with belt)
120kg x10

Looking to hit a 180kg single next week for a big PR. Bring it on.

Chins
BW x25

Burpees
50

Thoughts
Enjoying the nicer weather, looking to get a couple of decent running sessions in next week. Diet could be better and I'm still battling with a little bit of pudge - slowly getting there.

[A-W]

Tuesday 17th April 2012
I was still feeling a bit beat up from Sunday's workout. Decent session...

Press
20kg x5
30kg x5
40kg x5
50kg x1
52.5kg x5 x5 sets

Front squat
52.5kg x5
60kg x5
70kg x3, 3, 3

These are now a staple in my regimen.

Burpees
50

Thoughts
Looking to push up the press weights over the next few weeks.

[A-W]

Thursday 19th April 2012
Burpees never seem to get any easier...

Squat
20kg x5
60kg x5
100kg x5
140kg x1
147.5kg x5, 5, 5 (with belt)

Press
52.5kg x2 x5 sets

Chins
BW x30

Burpees
100

Thoughts
Looking forward to hitting a big deadlift PR on Sunday.

[A-W]

Sunday 22nd April 2012
Well there we go...

Press
20kg x 5
30kg x5
40kg x5
50kg x1
57.5kg x2 x3 sets (with belt)

EZ.

Deadlift
60kg x5
100kg x4
140kg x2 (with belt)
160kg x1 (with belt)
180kg x1 (with belt) PR

F**k YEAH.

Chins
BW x25

Burpees
50

Curlz
2 sets of 10

Thoughts
Good session. Obviously hitting the 180kg deadlift was a huge goal for me, I'm feeling strong. Weighed myself today for the first time in a while, I'm 87kg and looking quite a bit bigger. Would like to strip a few kilos of excess fat while pushing up the work rate.

[A-W]

Wednesday 25th April 2012
Yup, another decent session.

Press
20kg x5
30kg x5
40kg x5
50kg x1
52.5kg x2 x5 sets

Squat
20kg x5
60kg x5
100kg x5
140kg x3
150kg x5, 5, 5 (with belt)

Conditioning
60kg BB complex 3 rounds

Powerclean x5
Push press x5
Front squat x5
Bent over row x5
SL deadlift x5

That was interesting.

Thoughts
Starting to really push forward.

[A-W]

Sunday 29th april 2012
It wasn't there today. I did my workout but had to cut back a little. Not worried, i'll kill it next time...

Squat
20kg x5
60kg x5
100kg x5
140kg x3
152.5kg x5, 5, 5 (with belt)

Press
20kg x5
30kg x5
40kg x5
50kg x3
57.5kg x2, 2, 2 (with belt)

These should have been triples.

Dips
BW x20

Chins
BW x20

Hanging leg raise
30

[A-W]

Tuesday 01st May 2012
Squat and leave...

Squat
20kg x5
70kg x5
110kg x5
150kg x1 (with belt)
155kg x5, 5, 5 (with belt)
70kg x20

That was it for today, solid squatting.

[A-W]

Friday 04th May 2012
Another quick session...

Press
20kg x5
30kg x5
40kg x5
50kg x2
57.5kg x3 x3 sets (with belt)

Complex
60kg barbell

Powerclean x5
Push press x5
Front squat x5
Row x5
SL DL x5

2 rounds

Curlz
2 sets to failure

Thoughts
Cool. Lots going on, training is not a major priority at the moment, getting things done when I can.