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chris davey

Chris's Training Log

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Hi,

 

Thought I would start a training log here. I am 27, been doing resistance training for about 9 months now.

Stats:

Height: 175cm

Weight: 73kg

 

Max lifts

DL: 145kg

squat: 113.5kg X2

bench: 87.5kg

SOHP: 53kg

 

I have just started cycle of PPP. Aiming for DL 160kg, squat 125kg, bench 95kg & SOHP 60kg. I also train mma twice a week so I am going to do DL & squats + assistance on one day and bench & SOHP + assistance on the other day.

 

I have done one cycle of PPP before and made pb's on squat and DL but didn't make the bench. I was only consuming around 2000cals/day at that stage so I have upped that this time around as I really want to break through some plateaus.

 

Today

DL

115 X 5

112.5 X 5

110 X 5

107.5 X 5

107.5 x 5

 

squat

90 x5

87.5 x5

85 x5

82.5 x5

82.5 x5

 

hang cleans

56.5kg X 5 x 4

 

straight leg DL

56.5kg x 8 x 3

 

Bulgarian split squats

12.5kg db's x 8 x 2

 

box jumps

20 x 5

 

wide grip pull ups

10 x3

 

KB DL's 65kg

10 x 3

 

This is me a month ago. Basically the same :P

July 13 2010 010 (Large).jpg

July 13 2010 022 (Large).jpg

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lookin great man, tris/bis/shoulders/lats and abs look great! my recent pb's were around same weights as yours but i weighed in around 85kg at the time :( time to cut down and try keep the strengh

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Bench

70x5

67.5x5

65x5

62.5x5

62.5x5

 

Speed Bench

48.5kg x 3 x 10

 

SOHP

42.5x5

42.5x5

40x5

40x5

40x5

 

Dips +20kg

9

8

7

 

Calf Raises 40kg

30

25

25

 

Shrugs 40kg

20 x 3

 

Forearm curl, bicep curl to hammer curl 12.5kg db's

8 each x 3

 

SOHP to push press 36.5kg

8, 8

8, 5

 

Rack Press

80x8

90x8

100x8

110x5

115x5

 

Happy with dips and rack press. Haven't done weighted dips for a while and only been doing 5x10 at BW. Never really tried heavy (for me) rack presses. My stalling point on bench is about half way up but I was only rack pressing up about 4" or so so just final lockout. Might try lowering it next time to get a bit more ROM.

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last night

40 min circuit training with 16kg kb and fitball. All sorts of KB movements and a fair bit of core work.

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Yesterday

17.5kg dumbells. 6 exercises, 6 reps, 6 times! 6x6x6!

and all for time.

will include:

6 x

6 deadlifts

6 cleans

6 lunges (3 each side)

6 push press

6 front squats

6 push ups

rest 1 min

Dumbbell weight

 

Did this in 10min 31secs.

 

Then did 16kg KB 50m luggage walk with 10 clean and press, 10 snatch, 15 rows and 20 one arm swings.

 

 

 

 

DL

120 X 5

115 X 5

112.5 X 5

107.5 X 5

107.5 x 5

 

squat

95 x5

90 x5

87.5 x5

85 x5

85 x5

 

hang cleans

58.5kg X 5 x 4

 

straight leg DL

58.5kg x 8 x 3

 

wide grip pull ups

10 x3

 

Ukranian KB DL's 32kg

10 x 3

 

32kg calf raises

30

30

30

 

Torsonator Twists 10kg with handle

20

20

20

 

DL's were relatively ok but I really need to work on my grip (and start using the chalk I bought). Squats were intense. Lower back feels like it was really worked today. Never really done Ukranian DL's before so I thought I would start light but as that KB is slightly lower it might have actually made it harder. Pretty hard not to round lower back to bend down that far. Blocks are about 30cm, have to check.

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Bench

72.5x5

70x5

67.x5

65x5

65x5

 

Speed Bench

48.5kg x 3 x 10

 

SOHP

45x5

42.5x5

42.5x5

40x5

40x5

 

Dips +20kg

10 (1 more than last week)

10(2 more than last week)

8

 

Shrugs 60kg (much better than 40kg last week which was pansy as :P)

20 x 3

 

 

Rack Press

100x5

110x5

120x5

 

SOOO happy. Finished the regular bench bit and was starting rack presses. Chucked 90kg on there and thought “f**k it, I’m going to give it a go”. Thing came back up relatively easily! I have been stuck at 87.5kg bench press for about 6 months now! All I have done differently is upped cals from around 2300 to 2700 over the last 3 weeks and suppose I have been taking creatine more regularly. I guess I have been focussing a bit more on SOHP as well. Next week going to try 60kg SOHP just to see if my 60kg target is too easy as the reps seems a bit easier than bench, DL & squats for equivalent weeks. Faith restored in PPP :P j/k

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Did a 40min circuit of various stuff today from luggage walks, burpees, snatches, pullups, inverted pullups, shadow boxing, core work etc.

 

BJJ grappling tomorrow.

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Was holding pads for my trainer for a 3 min round and then 2 X 4 min BJJ rounds. Did 8 BJJ rounds all up and got submitted 4 times which I was happy with :P

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mma last night. Regular Monday session. About 2 hrs.

 

Today

 

Bench

67.5X1

72.5X5

70X5

67.5X5

67.5X5

 

92.5X1

95X1

100X1 (ALL PB's!!!)

 

65x5

55x8

50x8 x 3

 

 

 

 

 

Standing Overhead Press

42.5X1

47.5X5

42.5X5

42.5X5

42.5X5

 

36.5 x 10 x 5 (last 2 on the last 3 sets were push press)

 

Rows

36.5kg x 20 x 2

 

So happy! Cracked the 100kg bench which has been my goal for a long time. Put it down to more food and practicing technique mainly. So I take it as I just did week 3 of 95kg program that I should do week 4 of 105kg program next week. Will get around to testing 1rm of SOHP next week or maybe on the weekend. (I am pretty sure my Deadlift and squat targets are spot on) Also, I currently weight 74kg that is 135% of bodyweight.

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Wednesday:

Got my second stripe for BJJ last night. Rolled 5 dudes in Brissy (except one was my normal training partner for a warmup) and won 3 and drew 2 (one being with regular dude). Was very happy with that Only went against one blue belt and thought I went ok. He went for an arm bar from the bottom, I stacked him, yanked it out and got to guard. Had a fair few semi guard passes but not being able to finish off because of this x-guard that they like to use down there which we haven't really practiced much of. Few things to work on as my trainer was watching me for this one.

 

Other dudes were easy. Similar amount of training time to me but they do it a bit different in Brisbane. They do shorter classes but more frequent. It seems that a few of them have an issue with stamina because of this.

 

Today: doing squats and DL week 3

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Deadlift

112.5 X 1

125 X 5

115 X 5

112.5 X 5

112.5 x 5

 

squat

90 x1

95 x5

90 x5

87.5 x5

87.5 x5

 

hang cleans

60kg X 5 x 3

 

straight leg Deadlift

60kg x 8 x 2

 

wide grip pull ups

10 x 6

 

Front Squats

50kg x 8 x 3

 

Bent Over Rows

60kg x 8 x 2

 

DB Reverse Flys

17.5kg x 10

 

32kg calf raises

30

30

30

 

Used a HRM for the first time weight training. First bit of workout was fairly low HR warm up squats. Regular rest time to ensure good recovery. About 1.5-2mins between working sets I believe. I usually superset some of the assistance stuff like the cleans and the Stiff leg deadlifts and then have a break. HRM said 510cals burnt in 55mins. (My DL max is 145kg and squat max is 113.5kg x 2 previously for %1rm reference)

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yesterday had mma sparring in the morning. After training was attempting to go for 2 muscle ups. Got 4! Last one was seriously hard! Still been eating heaps so see how much I weigh tomorrow morning.

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weighed in the same at 74kg. weird

 

mma last night: did a fair bit of standup stuff which is always good. I really need to learn how to take a punch better :P BJJ: Did a fair bit of half guard stuff offensive and defensive.

 

This arvo: going for 1rm on SOHP and doing bench and assistance week 4. Upping bench PPP to 105kg so see how that goes.

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Bench

72.5 x 1

85 x 3

80 x 5

75 x 5

75 x5

 

SOHP

50 x 1

55 x 1

60 x 1 (fail!)

 

42.5 x1

47.5 x 3

45 x 5

42.5 x 5

42.5 x 5

 

Barbell curls

36.5 x 8 x 5

 

Speed Bench

50 x 3 x 10

 

Dips

+20kg

11

8

7

(5 negatives)

superset with 5 chins +20kg

 

SOHP to push press

8,8

5,5

 

I went for 1rm SOHP first. Find it strange that the weeks efforts on PPP at 60kg seem relatively easy but trying to lift that 60kg, it was not going anywhere quickly. On the lower weight, I feel like I can utilise the form better and really put my whole upper body into it not just shoulders.

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mma on Wednesday. Afterwards, my left knee wasn't feeling right. Have been putting voltaren on it and resting.

 

Today, wanted to do some upper body pulling exercises and some core work (even though I was meant to be doing squats and DL)

 

So was a bitsa session.

100 pushups

About 80-90 pullup variations I think (found the ones where you go sideways to the bar and pull yourself up alternating your head left to right really work the chest, didn't know that :))

 

hang snatches

37kg x 10 x 3

 

hang cleans

37kg x 8 x 3 (practicing form)

 

KB one arm rows 32kg

8 x 3

 

calf raises (barbell on shoulders)

110kg

8

11

11

(Stood there for 30 seconds after each set to try and get used to weight on shoulders)

 

KB 32kg side bends

10 x 3 each side

 

Hanging leg raises

a few?

 

16kg kb one arm snatch

10 x 3

 

Torsonator http://www.kettlebells.com.au/store/torsonator-single.html

46kg was lifting from ground to above head with a twist (not regular full contact twist)

5 each side x 3 (farking hard :P)

 

Straight leg DL

37kg x 10 x 2

 

Good morning

37kg x 8 x 2

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Bench

72.5 x 1

85 x 3

80 x 4

72.5 x 5

72.5 x5

 

SOHP

50 x 1

57.5 x 1 (fail :()

 

42.5 x1

47.5 x 3

45 x 5

42.5 x 5

42.5 x 5

 

36.5 x 8 x 4

 

Speed Bench

52.5 x 3 x 10

 

Fitball 16kg kb pullovers

10

20

20

10

 

Side to side alternating pullups

10 x 4

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pullups 50

 

pushups 100

 

SLDL

80 x 8 x 3

 

Hang Snatch

40 x 8 x 3

 

Hang Clean

60 x 5 x 3

 

Good Mornings

40 x 8 x3

 

KB One arm Row 32kg

10 x 3

 

KB One leg DL 32kg

x 10

 

Shrugs

50kg x 15 x 3

 

16kg KB snatches

10 x 3 (per arm)

Many farmer's walks moving weights to my car :P

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Mma tonight. Was supposed to be a light session but nobody turned up so just me and instructor.

 

30 mins pad work

bjj techniques

bjj 3 x 10min rounds (just surviving! So hard)

 

way harder than I wa expecting!

 

Then did 50 pullups and 100 pushups.

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Squats

90 x 1

100 x 3

95 x 5

90 x 5

90 x 5

 

Deadlifts

112.5x1

127.5x3

120x5

112.5x5

112.5x5

 

Then did a bodyweight deadlift and pushup challenge. So 75kg DL for me.

10 DL's, 10 pushups

9 DL's, 10 pushups

.....

1DL, 10 pushups.

 

Did it in 6min 28 secs. Was hard!

 

Calf Raises

90kg x 8 x 5

 

Pullups

10 x 5

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Saturday 16/10/10

 

Bench

75x2

87.5x3

82.5x5

75x5

75x5

 

SOHP

42.5x2

50x3

47.5x5

42.5x5

42.5x5

 

Incline Bench (level 2)

50x5x3

 

SOHP to push press 38kg

8,0

5,5

5,5

 

Dips +20kg

7 (twinge in back arching so stopped)

9,

8

 

BB Curl

38 x 8 x 3

 

Full Contact Twist 10kg with handle

20 x 3

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Bench

75x1

82.5x1

90x3

85x3

80x5

 

SOHP

42.5x1

57.5x1

50x3

47.5x3

42.5x5

 

40.5 x 5 x 3

 

Dips +20kg

9

9,

8

 

BB Curl

40.5 x 8 x 3

 

Good mornings

45 x 8 x 3

 

Calf raises

100 x 10 x 2

120 x 10 x 4

 

Wanted to do heavy calf raises basically as heavy walkouts as never had more than 113kg on my back. Good core work also. 

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DL

100X1

115x2

135x1.5 (rounded back accidently I believe, didn't feel right)

100 x 5 x 3

 

SLDL

80 x 8 x 3

 

Shrugs

60 x 15 x 3

 

One arm rows

32 x 10 x 3

 

Chins

10 x 6

 

Squats

Very light, lots of reps because I have a sore knee.

 

16kg KB tabata x 2

one arm swing L,R

clean and press

snatch

bent press

 

Shithouse session, wasn't feeling it.

 

Going to do some fitball glute activation shit and see if I can help this knee. Sore on MCL on left knee.

 

Also, changed bars because I was lazy and I don't like it :P No grip compared to other one.

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Squat

50x5

60x5

70x20

75x20

Then did bench and SOHP

50x20

60x20

 

Bench

75x1

82.5x1

90x3

85x3

80x5

 

SOHP

42.5x1

57.5x1

50x3

47.5x3

42.5x5

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Weird session today as I did it at mma gym.

 

SOHP

35x8

45x5

55x3x3

45x5

45x3

 

BB Curl

35 x 8 x3

 

Pullups

10x 5 (various grips)

 

Dips

15x3

 

Ab rollouts

10x3

 

BB Complex 35kg(SLDL, hang clean, press, good morning, squat) all 5 reps

4 sets

 

Weighted situps 10kg

20 x 2

 

10kg halo's

20 x 2

 

Static hold abs (lay on back with feet inch off the ground, 90deg, 45deg etc)

approx 3 mins

 

Heavy Bag

6x 2min rounds

 

Muscle up X 3

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Squat

90x2

102.5x3

97.5x5

90x5

90x5

 

Deadlift

115x2

135x3 (the one I stuffed up last time)

125x3

115x5

115x5

 

Bulgarian Split squat 17.5kg DB

8 x 2 (per leg)

 

Pullups

10 x 5

 

Front squat

50 x 5

60 x 5 x 2

 

Felt better today although some strange feeling in the top left of my back near upper shoulder blade when doing front squats. Did these after DL's but was really really concentrating on form.

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Just a little bjj session this morning. 7 x 5min rounds against my trainer and another blue belt. Got smashed by trainer (as expected :P) but did pretty well against other guy. Subbed him with a body lock and rear naked choke combo. This got him quite agro though and he ended up getting me with an arm bar quickly which I just gave up on too easily. Seemed to be more willing to fight against the subs against trainer than other guy for some reason?

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Bench

50x10

60x5

70x3

80x1

85x1

90x1 (accidentally had 2.5kg more on one side than the other, this was hard :P)

92.5x1

92.5x1

90x2

80x4

 

SOHP

45x1

47.5x1

52.5x1

52.5x1

50x2

45x3

 

42.5x5x3

 

Calf Raises 64kg

25,20,20

 

DB flys super set to alternating DB press 17.5kg DB's

8,8

8,8

 

Strained my left bicep or something yesterday at mma defending an americana arm lock and seems as though I can't do pulling movements. I normally clean off the floor and then do SOHP but I couldn't pick up 35kg. Had to do it in power rack instead. Hopefully be right by mma tomorrow? I couldn't do one single pullup, just would not move.

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This is for my own notes.

 

Went to physio today re left knee. Said patellor was .5cm lower on left than right. Said right quad and VMO activation was very good but very lazy on the left. Said pronation was occuring. Get new shoes :) Strapped up with 3 straps on quad that have pulled the patellor to the centre and one underneath which appears to just hold it in place (doesn't go fully around the knee).

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