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Josh's training log

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Applying to Uni? Let Universities come to you. Click here to get your perfect place 20-10-2014
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    03/03/12 - Good considering how early I had to go

    Squat
    117.5 x 5
    117.5 x 5
    117.5 x 5

    Press - Benched heavy under 2 days ago so kept it simple
    60 x 3
    60 x 3
    60 x 3
    60 x 4

    Chins
    12

    Had to go so left it at that.
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    05/03/12

    Squat
    120 x 5
    120 x 5
    120 x 5

    Bench
    107.5 x 4
    107.5 x 3
    107.5 x 3

    Wide grip pullups/Dips
    +10 x 6, +18 x 6
    +10 x 5, +18 x 5
    +10 x 5, +18 x 6

    Quick run
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    07/03/12

    Squat
    122.5 x 5
    122.5 x 5
    122.5 x 5

    Press - Bit irritating, I think this was a combo of squats killing me and benching heavy 2 days ago. Might try madcows when I falter on squats so press will take more of a back seat for a while.
    60 x 4
    60 x 3
    60 x 1

    Deadlift
    140 x 3
    150 x 5
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    Combo of not feeling well and form deteriorating means I need a deload so might have a go at madcows. I don't feel I can keep up the 2.5kg 3 x a week increments without losing form completely and this way will give me a few weeks before I get back up near my 5RM.

    However I have never been a fan of barbell rows so will probably swap them for dumbbell rows or weighted chins/weighted pullups.
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    09/03/12 - First day of new routine.

    Squat - Pretty tough.
    62.5 x 5
    77.5 x 5
    95 x 5
    110 x 5
    125 x 5

    Bench - Easy, enjoying how easy 100 feels these days.
    50 x 5
    62.5 x 5
    75 x 5
    87.5 x 5
    100 x 5

    Chins+20/Dips+20
    6/5
    5/5
    5/5
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    12/03/12

    Paused Squats - Coming from 3x5 I think these lighter days are going to be too easy so am changing to paused squats which I have enjoyed in the past.
    62.5 x 5
    77.5 x 5
    95 x 5
    95 x 5

    Press - Obviously pretty easy. Starting light as don't want to stall.
    32.5 x 5
    40 x 5
    47.5 x 5
    55 x 5

    Deadlift
    60 x 5
    100 x 5
    120 x 5
    140 x 5
    155 x 5 - Easy, first 3 felt like speed deadlifts. Form is better now I am resetting after each.

    Dips
    +22 x 6
    +22 x 5
    +22 x 6

    Mile run
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    15/03/12

    Squat
    62.5 x 5
    77.5 x 5
    95 x 5
    110 x 5
    127.5 x 3 - Really easy, think I had 6 or 7. Slightly ripped boxers though on second rep so need to find some baggier ones.
    95 x 8 - Not used to higher rep stuff. Not hard, just quite draining.

    Bench
    50 x 5
    62.5 x 5
    75 x 5
    87.5 x 5
    102.5 x 3 - Really easy at the moment. Wish I didn't have easter soon as it is likely to hinder me before I get to the tough weights.
    75 x 9 - I'm used to higher volume on the bench so did these really long paused bench. Also did 9 by accident as wasn't really concentrating.

    Wide Grip Pullup
    +16 x 5
    +16 x 5
    +16 x 5

    Quick run. Went a bit quicker than usual which will take some getting used to.
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    Might skip a week for bench and for 105 x 5 next time as with easter coming up so soon it won't matter if I fail right before it. With any look I won't fail anyway as will only be going up to 110.
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    18/03/12

    Squat
    65 x 5
    80 x 5
    95 x 5
    112.5 x 5
    127.5 x 5

    Bench
    52.5 x 5
    65 x 5
    80 x 5
    92.5 x 5
    105 x 5

    Chins/Dips
    +20 x 6/+20 x 5
    +20 x 5/ Body weight x 5
    +20 x 5/ Body weight x 5
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    20/03/12

    Press
    35 x 5
    42.5 x 5
    50 x 5
    57.5 x 5

    Paused Squat
    65 x 5
    80 x 5
    97.5 x 5
    97.5 x 5

    Deadlift
    100 x 5
    120 x 5
    140 x 5
    160 x 5

    2km run at 8 minute mile pace. Nice and easy.
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    22/03/12

    Squat
    65 x 5
    80 x 5
    95 x 5
    112.5 x 5
    130 x 3 - Pretty easy I think
    95 x 5

    Bench
    52.5 x 5
    65 x 5
    80 x 5
    92.5 x 5
    107.5 x 3
    80 x 8 - Paused for quite a while at the bottom of each.

    Wide Grip Pullups
    +18 x 5
    +18 x 5
    +18 x 5

    Biceps and then a quick run. Upped the pace a little. Onto around 7 minute mile pace.
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    24/03/12 - Best squatting and benching ever. 99% sure I haven't got 5 at that bench weight before. Definitely never been that easy. Probably couldn't have got another though.
    Squat
    65 x 5
    82.5 x 5
    97.5 x 5
    115 x 5
    130 x 5

    Bench
    55 x 5
    67.5 x 5
    80 x 5
    95 x 5
    107.5 x 5

    Dips Really slow negative on the last one of each set. Just to try it out.
    +22 x 5
    +22 x 5
    +22 x 4

    Quick Run
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    27/03/12

    Paused Squat
    65 x 5
    82.5 x 5
    100 x 5
    100 x 5

    Press
    40 x 5
    45 x 5
    52.5 x 5
    60 x 5

    Deadlift
    100 x 5
    120 x 3
    140 x 3
    162.5 x 5 - Grip is failing from doing almost no pulling exercises and not much deadlifting since before christmas.

    Chins - Wanted to try new belt for adding weight. Have always used dumbbells previously.
    +20 x 6
    +25 x 4
    +25 x 2

    Run
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    29/03/12 - One of my last days before heading home for a couple of weeks with no gym so thought I would alter it a little and just try and kill myself off as I will have plenty of recovery time.

    Squat
    65 x 5
    82.5 x 5
    100 x 3
    115 x 3
    135 x 3 - PB Pretty easy so upped the weight
    140 x 3 - PB Very, pleased. Probably could have got another but felt like form would deteriorate so left it at that. Interested to know what that would be belted for a single. Without the 135 before might be nearing 160+

    Bench
    55 x 5
    67.5 x 5
    80 x 5
    95 x 5
    110 x 3 - PB Felt like the 120 was on.
    120 x 1 - PB Nice and easy, even tried for a second but didn't have it today.
    80 x 8 Paused for a second at the bottom each time.

    Wide Grip Pullup
    +10 x 5
    +10 x 5
    +10 x 5

    Quick jog to finish.
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    31/03/12 - Just quick today has had to get back.

    Press - Triceps knackered from benching the other day.
    60 x 2
    55 x 5
    55 x 5
    55 x 5

    Deadlift
    140 x 5
    140 x 5

    Front Squat - Lots of practice warm-ups. Realistically if I want to get used to the wrist position I need to do this more often.
    60 x 3

    Dips - Definitely feel that I am in a different position with belt rather than dumbbells. With dumbbells I was definitely more upright and for some reason this new position put a lot of pressure on my palms. Just did a few heavy sets really slowly to get used to weight for the new position.
    +20 x 3
    +20 x 3
    +20 x 3
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    Just over a five mile run today, wasn't a massively quick pace but surprised myself with how good it felt. Will try and keep these up but it is so much harder to motivate myself with these than the gym.
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    5 and a half mile run again, a bit more difficult as it was quite warm and I think the easter eggs weighed me down.
    Hoping to get back to Sheffield and the gym on Sunday. In the mean time I might go to the rubbish gym just for a mess about on Friday.
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    13/04/12 - Bit of a bros hypertrophy sesh today as was without a squat rack in the rubbish gym. Just played around with a few different things.

    Bench - Not sure if the bar was 20 or 25 as it felt heavier than in the normal gym. Was most likely 20 and the weight difference was in my head.
    100/105 x 6, 5, 5

    Incline Dumbbell - Put it at quite a large incline.
    32 x 3
    36 x 6
    40 x 4
    40 x 5

    Bicep/Tricep Supersets
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    16/04/12 - Back in the gym, lowered the weights slightly. Will do some linear progression until I start to stall and then go back on madcows. Didn't deadlift because of tight hamstrings. Will give it a go next time if it feels better.

    Squat - had planned to do 5x5 but hamstrings felt really tight. Probably a combo of not squatting in a couple of weeks and awful warming up.
    110 x 5
    110 x 5
    110 x 5

    Press - All the sets really easy here.
    55 x 5
    55 x 5
    55 x 5
    55 x 5
    55 x 5

    Chins
    +20 x 5
    +20 x 5
    +20 x 5

    Curls
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    19/04/12

    Squat - Thought Doms might be an issue but was alright after a few warm up sets.
    112.5 x 5
    112.5 x 5
    112.5 x 5

    Bench - All easy enough
    100 x 5
    100 x 5
    100 x 5

    Deadlift - Pleased with my form here. Might finally start being able to up the weight again.
    150 x 5

    Dips - Just getting used to belt. Will go up +15 next time
    +10 x 6
    +10 x 6
    +10 x 6

    Quick jog

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Updated: September 19, 2013
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