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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. gazareth

    gazareth Senior Member

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    Tuesday 24th October

    A Back squat

    5 x 60kg
    4 x 100, 120, 130, 140
    Low bar, belt on
    4 x 150, 160

    B Jump squat
    3 x 10 x 45kg

    C1 Front rack lunge
    6/6 x 30kg

    C2 DB RDL
    10 x 25kg

    C3 Weighted back extension
    12 x 10kg


    Thursday 26th October

    A Bench press

    All sets 3 wide, 3 medium, 3 narrow grip
    9 x 60kg, 70, 77.5, 85, 85
    8 x 85 (didn't attempt 3rd close grip rep)

    B Banded bench press
    3 x 5 x 35kg with red bands

    C1 Arnold press
    10 x 15s, 17.5s, 17.5s

    C2 BTN tricep extension
    12 x 20, 22.5, 22.5

    C3 Weighted plank
    30 secs x 12.5, 12.5, 15kg


    Saturday 28th October

    A Deficit deadlift

    5 x 50kg
    4 x 100, 2 x 140
    Belt on
    4 x 160, 170, 160, 160

    B Snatch grip deadlift with 2 pauses
    3 x 5 x 130kg


    Saturday 4th November

    A Back squat

    5 x 60kg, 100
    3 x 120
    2 x 130
    Belt on
    2 x 140
    2 x 150
    Low bar
    2 x 160 - hard
    2 x 170 - way easier than 160
    2 x 180

    B Bench press
    Same 3/3/3 thing as previous weeks
    9 x 60kg, 70, 80, 85, 80, 80

    C Sumo deadlift
    6 x 3 x 120kg (belted)
     
  2. gazareth

    gazareth Senior Member

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    Top set of squats from Saturday - my first time handling 400lbs in six years:



    I've got my entry in for a competition at the end of January. It's go time :)

    --

    Tuesday 7th November

    A Back squats

    5 x 60kg
    5 x 100
    5 x 120
    5 x 130
    Belt on
    2 x 5 x 140
    All high bar today

    B Jump squats
    3 x 10 x 40kg

    C1 Front rack lunges
    3 x 6/6 x 40kg, 45, 45

    C2 DB RDLs
    3 x 10 x 27.5s

    C3 Back extension
    2 x 12 x 9kg

    --


    Thursday 9th November

    A Multi-grip bench press

    9 x 60kg, 70, 80
    8 x 90kg (failed 9th rep)
    9 x 85

    B Banded bench press
    3 x 5 x 40kg with red bands

    C1 Arnold press
    3 x 10 x 17.5s

    C2 BTN tricep extension
    3 x 12 x 22.5, 25, 25

    C3 Weighted plank
    3 x 30 secs x 15kg
     
  3. gazareth

    gazareth Senior Member

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    Saturday 11th November

    Conventional deadlift

    5 x 60kg, 100
    4 x 140
    Belt on
    4 x 160, 180, 190 (4-rep PB)

    Snatch grip DL
    3 x 5 x 140 (straps & belt)

    --

    I've had fat loss as a goal for a while but haven't been able to focus on it and put together a good consistent run of making healthy choices food-wise. As a result my weight has plateau'd around the mid 210s. I've decided to give myself the goal of making the 93kg weight class for the comp in January as I have an outside chance of meeting the English championship qualifying standard (570kg - I'd likely need something like 220 squat, 120 bench & 230 deadlift - all PBs - so it is very much an outside chance). I started tracking calories last week and so far I'm going well - having the goal in place seems to have focused me and pushed me towards making better choices in quite a few situations so far.

    I weighed at 97.1kg last Wednesday (about 213 lbs) and was down half a kilo yesterday - so far so good. The challenge will be to drop the weight without halting the strength gains I have been making.
     
  4. gazareth

    gazareth Senior Member

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    Tuesday 14th November

    A Back squat
    5 x 60kg, 100
    3 x 120
    Belt on
    3 x 140
    Low bar
    3 x 150, 160, 170 (PB)


    B Jump squat
    3 x 10 x 50kg


    C1 Front-rack lunges
    2 x 6/6 x 50kg

    C2 DB RDLs
    2 x 10 x 30kg (straps)

    C3 Back extensions
    2 x 12 x 9kg
     
  5. macdiver

    macdiver Well-Known Member
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    Having a goal with a commitment is great motivation. I'm sure you will reach the 93 kg mark for your competition even with Christmas and New Year on the way. I don't think you guys have the food orgy we call Thanksgiving which is a good thing.
     
  6. gazareth

    gazareth Senior Member

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    We don't have Thanksgiving, but we do have lots of weekends :lol:

    --

    Thursday 16th November

    Bench press 1RM test
    5 x 60kg
    3 x 70
    2 x 80
    1 x 90
    1 x 100
    1 x 107.5
    F x 112.5
    F x 112.5

    All singles were done to competition commands (start, press, rack). 107.5 was a little slow off the chest but I did have a little more there. I think I would have got 110. The first 112.5 came off my chest OK but then died a few inches up. The second attempt barely got moving at all.

    I'm going to be working on leg drive and speed off my chest in the next training block, and ramping up the volume overall.
     

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