[josht36]

21/04/12

Squat
115 x 5
115 x 5
115 x 5

Press
57.5 x 5
57.5 x 5
57.5 x 5

Chins
+15 x 8
+20 x 5
+20 x 4

Biceps and then a quick run

[josht36]

23/04/12

Squat
117.5 x 5
117.5 x 5
117.5 x 5

Bench
102.5 x 5
102.5 x 5
102.5 x 5

Deadlift
155 x 5

Dips
+15 x 8
+15 x 5
+15 x 4

Just a quick run

[josht36]

25/04/12

Squat - Nearly back to PB territory but with much better form.
120 x 5
120 x 5
120 x 5

Press
60 x 5
60 x 5
60 x 5 PB 3x5 Really not sure why it has taken so long to hit this, was easy that time.

Wide Grip Pullup
+10 x 6
+10 x 5
+10 x 5

Curls and then a run. Did about a mile but still upping the pace.

[josht36]

28/04/12

Squat
122.5 x 5
122.5 x 5
122.5 x 5

Bench - Can't remember if I have done this before, definitely never been that easy though.
105 x 5
105 x 5
105 x 5

Deadlift
160 x 5

Chins
+20 x 5
+20 x 5
+20 x 3

A quick run, feeling dead by the end.

[josht36]

01/05/12

Squat - Tiring but ok, should be able to move up next time.
125 x 5
125 x 5
125 x 5 PB 3x5

Press - Just tired from squats so wasn't feeling it.
62.5 x 4
62.5 x 3
62.5 x 3

Wide Grip Pullups
+10 x 6
+10 x 5
+10 x 3 - Got lazy

Biceps and then a mile run.

[rlw31]

You've made pretty good progress

[josht36]

(Original post by rlw31)
You've made pretty good progress

Thanks! Its been decent considering I was just doing whatever I felt like on the day until I started starting strength mid Jan. Definitely could be better though as whenever it seems to be going well I have a holiday to interrupt progress.

Hoping to rectify that this summer going to a proper gym and should be able to hit some respectable numbers by the end of the year hopefully.

Edit: Plus it was a nice milestone finally being able to squat as much as Victoria Pendleton. Obviously she is only about 60kg but it makes you feel slightly better about yourself.

[josht36]

03/05/12 - Weighed in after drinking 2 litres at the gym at 90kg. Really don't mind the weight gain if I continue to progress like this. First time on my own in a long time and I think it allowed me to get into the zone better. Music is a big help.

Squats
127.5 x 5
127.5 x 5
127.5 x 5 PB 3X5 Tough at the time but I think I can definitely go up next time.

Bench
107.5 x 5
107.5 x 5
107.5 x 5 PB 3X5 Surprisingly easy, one of the first times trying this weight so pleasantly surprised.

Deadlift
165 x 5 - Enjoyed how easy this was. Haven't been up to this weight for ages.

Dips
+15 x 5
+15 x 4
+15 x 4

8 minute mile. A bit tired after all that.

[josht36]

05/05/12 - Everything was tough today but pleased with 2 PBs.

Squat
130 x 5
130 x 5
130 x 5 PB 3x5

Press
62.5 x 5
62.5 x 5
62.5 x 5 PB 3x5

Chins
+15 x 6
+15 x 6
+15 x 4 - Lazy, could have got another 1 or 2 out.

Finished with biceps. Not feeling up for a quick run.

[josht36]

08/05/12 - Didn't start well as I forgot to have caffeine and then ipod decided not to work when i was going to squat. Overall very good session, 2PBs and an equal PB.

Squat
132.5 x 5
132.5 x 5
132.5 x 5 PB 3x5 Very pleased with this as nearly lost it on the second rep of the last set. Was worried about depth but filmed the second set and was well below parallel.

Bench
110 x 4 PB I think this is a PB for reps.
110 x 3
110 x 2

Deadlift
170 x 5 - Equal PB at this weight. Much easier though and even better considering it was after squats.

Chins
+15 x 5
+15 x 4
Body weight x 6

Quick km run. Absolutely dead.

[josht36]

10/05/12

Squat
135 x 5
135 x 5
135 x 5 PB 3x5 Pleased with this. Can't go again until Monday as I am going home so should give me enough rest to go up again for then.

Press
62.5 x 4
62.5 x 4
62.5 x 4 PB for reps. Think my technique is much worse on this than my other lifts which is why it is so behind. Need to push my head through as I don't think I do when I am not concentrating on it.

Wide Grip Pullups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 7

Dips
+15 x 5
+15 x 5
+15 x 5

Biceps and then a 2k run in about 10 minutes. Hopefully a few days rest will mean some more PBs on Monday.

[josht36]

14/05/12

Squat
137.5 x 5
137.5 x 5
137.5 x 5 PB 3x5, 3 plates next time!

Bench
110 x 5 PB
110 x 4
110 x 3 - Annoyed at this, had a wobble on bottom of 4th and so spotter helped. Would have got it if I hadn't messed up.

Deadlift
175 x 5 PB

Chins
+15 x 5
+15 x 5
+15 x 5

Quick km run.

[josht36]

16/05/12

Squat
140 x 5
140 x 5
140 x 5 PB 3x5 Really pleased with this. Form starting to deteriorate though so might reset after a 1RM test on friday. Not sure what kind of weight though. Got 150 with 122.5 3x5 so hopefully 170.

Press
62.5 x 5
62.5 x 4
62.5 x 4

Wide Grip Pullups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8

Dips
+20 x 4
+10 x 8
+10 x 6

Mile warm down.

[josht36]

18/05/12

Squats - With new belt
140 x 2
150 x 1
160 x 1 PB - Wasn't concentrating fully and don't think I got my back straight. Have got videos of this and the 150 which I might put up later. Have realised I am leaning far too forward so will correct this when I reset.
170 x 1 PB Pleased with this one, apparently there was more there so will go for more in a few weeks before I leave for summer.

Bench
110 x 5
110 x 4
110 x 4

Deadlift
180 x 3 - Was grip that failed me here as haven't done as much back assistance as I used to recently. Awful form though, can't seem to go heavy without back rounding so will lower next time.

Chins
+15 x 6
+15 x 5
+15 x 5

1.2km run

[josht36]

21/05/12 - Felt a bit ill today but thought I would go and make the most of it. Decided to bench as not sure I will get a spotter on Wednesday when I go next.

Squat
130 x 5
130 x 5
130 x 5

Bench
110 x 5
110 x 3 - First 3 were easy enough but then felt a twinge and lost it completely.
100 x 8

Wide Grip Pullups
+5 x 6
+5 x 6
+5 x 5

Dips
+10 x 8
+15 x 5
+15 x 5

Then did biceps instead of a run as felt a bit sick.

[josht36]

23/05/12

Squat
132.5 x 5
132.5 x 5
132.5 x 5

Press
62.5 x 5
62.5 x 5
62.5 x 5 PB 3x5

Deadlift
165 x 5

Chins
+15 x 6
+15 x 5
+15 x 5

2km run after.

[Old School]

Nice steady progress. Great to see this.

[josht36]

25/05/12

Squat
135 x 5
135 x 5
135 x 5 - Going up this time without caffeine, so will see how far I get.

Bench
110 x 5
110 x 5
110 x 5 PB 3x5

Wide Grip Pullups
Bodyweight x 8
+5 x 6
+5 x 5

Dips
+15 x 6
+15 x 5
+15 x 5

Biceps, feeling too lazy for a run.

[josht36]

28/05/12 - Feeling really lazy today from revision, just didn't have any energy.

Press - Had to do this first as rack was busy.
65 x 4
65 x 4
65 x 3

Squat
137.5 x 5
137.5 x 5
137.5 x 5 - Probably hardest squats I have done.

Chins
+15 x 6
+15 x 5
+15 x 5

A kilometre run. Cba to do anything else.

On a brighter note just found out there is a weightlifting and powerlifting club just near me so might go down next year. Really want to try weightlifting.

[josht36]

29/05/12 - Had to go again today because of exam timetable. Did slightly different squats and bench as squatted and pressed yesterday so went for less volume.

Squat
150 x 2

Bench
112.5 x 3
110 x 7
110 x 6

Deadlift - Slightly better technique than usual.
150 x 5

Wide Grip Pullups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 6

Dips
+15 x 5
+15 x 5
+15 x 5

Curls to finish.