haven't posted in a while, but I've been keeping track of my recent lifting (past 3 weeks or so) in a journal. Didn't lift all summer. I've been lifting for about a month now consistently (keyword is consistently), and for about 3 weeks with Andrei coaching me and creating my lifting routines. So here's a quick (or maybe not so quick) recap of last 3 weeks of lifting. Note: lifting schedule consists of Monday- Squat, Wednesday- Bench, and Friday- Deadlift.
Deadlift- 8/26/11
Scheduled for 140 kilos (308 lbs), 4 sets of 6 reps
First set I misloaded my mistake, ended up doing 160 kilos (352 lbs) instead.
160x6 (entire time I was wondering why this felt heavy -_-)
140- 3x6
6 supplementary exercises (cable rows, reverse lat pulldowns, hyperextensions, behind neck military press, shoulder flyes, abs)
Squat- 8/29/11
150 kilos (330 lbs)- 4, 4
140 kilos (308 lbs)- 4, 4
Didn't get the 4 sets of 150 for 4 reps.
Supplementary exercises (quad machine, hamstring machine, bicep barbell curls, sitting dumbbell curls, abs)
Bench- 8/31/11
Reverse grip bench press-
110 kilos (242 lbs)- 8, 8, 6
These are meant to better my technique, helping me make more use of lats.
Bench lockout with 4'' foam-
110 kilos (242 lbs)- 6, 7
120 kilos (264 lbs)- 4
110 kilos - 6
Supplementary exercises (Dumbbell flyes, skull crushers, tricep extensions/quarter tricep extensions supersetted, abs)
Deadlift- 9/2/11
Tried out sumo deadlift this day.
150 kilos (330 lbs)- 6,6
190 kilos (418 lbs) x 1- 13 lb PR
150 kilos x 6
Supplementary exercises (Close grip lat pulldown, romanian(?), hyperextensions, military press, something else i can't decipher because its written in russian, and abs)
Squat- 9/5/11
140 kilos (308 lbs)- 6, 5
130 kilos (286 lbs) - 6, 6
Half squat-
130 kilos- 4x6
Supplementary exercies(bicep exercises and abs)
Bench- 9/8/11
Bench lockout with 4'' foam-
110 kilos(242 lbs) x 6
120 kilos(264 lbs)x6
135 kilos(297 lbs)- 6, 6
Supplementary exercises (incline bench, tricep workouts, abs)
Deadlift- 9/9/11
Sumo deadlift-
150 kilos (330 lbs)x6
155 kilos (341 lbs)x 6, 6, 6
Supplementary exercises(6 back exercises and abs)
Squat- 9/12/11
130 kilos (286 lbs)- 8, 8, 8
Supplementary exercises (biceps and abs)
Bench- 9/14/11
Reverse grip bench-
130 kilos (286 lbs)- 5
120 kilos (264 lbs)- 6, 6
110 kilos (242 lbs)- 6
Supplementary exercises (incline bench, decline bench, dips, tricep extensions, "ski man" tricep exercise, abs)
Deadlift- 9/16/11
Sumo
140 kilos (308 lbs)-4
160 kilos (352 lbs)-4
180 kilos (396 lbs)- 2, 2
195 kilos (429 lbs)x1 PR(+11 lbs)
205 kilos (451 lbs)x1 PR(+33 lbs)
180 kilos- 2
140 kilos- 4
Deadlift has gone up at least 50 lbs in the past month. Not enough progress on squat.
Supplementary exercises (behind neck lat pulldowns, hyperextensions, military press, pullover, abs)
Squat- 9/19/11
145 kilos (319 lbs)- 4, 4, 4
Last set was cake.
Half squats-
145 kilos- 4x6
Supplementary exercises(close grip barbell curls, dumbbell curls, "strongman biceps", abs)
No comments:
Post a Comment