AW's training log

[eleukoa]

Congrats on the press PR, your squats are also coming along quite well.

[A-W]

Thanks Eleukoa!! Love to squat.

Sunday 11th March 2012
This was a quick workout...

Squat
20kg x5
60kg x5
100kg x5
140kg x2
155kg x5, 5, 8 rep PR

DB bench
14kg x5
20kg x5
24kg x5
30kg x5, 5, 9 rep PR

Thoughts
It's getting a lot lighter outside these days, can't wait to start running again. I'll be able to get a new pair of trainers at the end of this month (one of the sole's sort of came off from my old pair), will keep going with shorter conditioning workouts until then. I'm still walking a lot. Things are fairly peachy just now, although I'm going to have to make some major decisions regarding my work / future in the next few weeks.

[eleukoa]

Where are you located since you also use kgs?

[A-W]

Where are you located since you also use kgs?

Hi mate, I'm in Scotland in the UK.

Monday 19th March 2012
Work and family s**t has been taking up all my time so I've missed a few workouts...

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

Squat
20kg x5
60kg x5
100kg x4
140kg x2
157.5kg x5, 5, 6 rep PR

Dips
BW x30

Hanging leg raise
15, 10, 10

Burpees
10, 10, 10

Chins
BW x5

Thoughts
Ja

[A-W]

Tuesday 20th March 2012
In and out. So to speak.

Barbell row
60kg x5
70kg x5
80kg x5, 5, 5 PR

Burpees
11, 11, 11

[eleukoa]

Where are you located since you also use kgs?

Hi mate, I'm in Scotland in the UK.

Nice place, did a round trip there a few years ago, Isle of Skye and Ardnamurchan.

[A-W]

Och aye, it'a a bonnie place!

Wednesday 21st March 2012
Very quick squat session.

Squat
20kg x5
60kg x5
100kg x5
140kg x2
160kg x5 rep PR (with belt)
170kg x1 (with belt)
180kg x fail

Close. Next time I try 180 I WILL make it.

Sunday 25th March 2012
Another quickish training session...

Press
20kg x5
30kg x5
40kg x5
50kg x1
52.5kg x3 x5 sets

Deadlift
60kg x5
100kg x5
120kg x2
135kg x2, 2, 2
145kg x2, 2, 2 (with belt)

Burpees
12, 12, 12

Protein
150g.

If I keep writing down my protein intake it should help. Obviously, this needs to go up.

Thoughts
Things have really just been ticking over during March. I am ready to make some big things happen training wise over the next few months. I'll write down my goals in my next entry.

[A-W]

I've been doing a lot of writing this week, it's taken priority over lifting just for the last few days. Back to it today.

Thursday 29th March 2012
Solid...

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

Squat
20kg x5
60kg x5
100kg x5
140kg x2
160kg x5, 5
180kg x1 PR

Well, there we go. I've been picturing that ever since I started lifting.

Chins
BW x20

Burpees
13, 13, 13

Thoughts
I mentioned goals in my last entry. I have one major training goal for this year. I would like to hit a body weight press. I expect to do this sometime towards the end of the year at a body weight of ~80kg. I currently weigh ~87kg. I have other goals relating to my work and improving my family situation. Although I may post progress relating to those areas of my life also, the main focus here is training.

SO, body weight press, let's GOGOGO!!!

[A-W]

Monday 02nd April 2012
Lifting had to be quick. Will be layering in a few bits and pieces over the next few weeks to my daily / weekly routine. Also aiming to lift three days per week.

Press
20kg x5
30kg x5
40kg x5
50kg x1
52.5 x4 x 5 sets

I'll be pressing two days per week for the next 6 weeks or so with one bench/ incline day before testing press max again. May switch things up after that depending on how progress is going. I'm doing well planning my workouts by feel rather than keeping things super strict.

Deadlift
60kg x5
100kg x4
130kg x2
140kg x2
147.5kg x2 x4 sets

That was all for today.

[A-W]

Wednesday 04th April 2012
Good day...

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

Squat
20kg x5
60kg x5
110kg x5
140kg x8 (with belt)
110kg x10

I have completely overhauled my squat technique. I'm all about hitting it deep

EZ curls
3 sets to failure - 10, 8, 22 reps

Conditioning
100 burpees