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Graham's Training Log

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brownbearIcon...08-02-2012 @ 21:07 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Nice squats! 170x6 got to be worth more than 200!
GrahamIcon...08-02-2012 @ 21:24 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
Cheers Bear. I admit I'm finding the higher repping harder than I thought I would. Hopefully my 1RM is on the way up but I'm gonna try and be patient and wait a couple or three cycles before testing my max again.
GrahamIcon...10-02-2012 @ 19:51 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
Wave 4 - Deload Friday 10/2/12

Press

20x5
30x5
40x5

OH Shrug

40x20,20,20

10 mins. Done Happy
GrahamIcon...17-02-2012 @ 17:12 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
I was away for a few days staying with friends in York. I took a 20kg kettlebell so I could fit in an couple of impromptu workouts in their garden. I hadn't realized York has had a fair bit of snow so the sessions were pretty short.

I managed to fit in a KB session on both Sunday and Monday made up of TGU, swings cleans & presses got the heart pumping if nothing else.
GrahamIcon...17-02-2012 @ 17:16 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
Wednesday 15/2/12

Bench Press

50x5
60x5
70x5

DB Rolling Triceps Extension

10x15,15,15,15,15

Band Pulldowns

15,15,15,15,15
GrahamIcon...17-02-2012 @ 17:31 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
Post Edited: 18.02.2012 @ 18:14 PM by Graham
My new toy arrived from Strength Shop today so I had to try it out! I wasn't going to work in the safety squat bar till the next cycle but I couldn't wait. I was a bit concerned about the length of the bar and in particular that I might have difficulty loading the bar but thankfully its fine.

Friday 17/2/12

SSB Squat

75x5
90x5
105x5

Upper Back GM

30x15
35x15
40x15,15,15

2nd cycle of 531 starts tomorrow and I'm ready for getting right back among it.
GrahamIcon...18-02-2012 @ 18:33 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
Saturday 18/2/12

Press

50x5
55x5
60x10 PB

Dip

10,10,9

supersetted with
Pull Ups

6,6,5

Face Pulls

15,15,15,15,15

No band assistance today on the pull ups which made me feel less like a big girl.
GrahamIcon...21-02-2012 @ 21:16 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
Monday 20/2/12

I'm just starting to get used to the volume so I'm gonna start to introduce a bit of extra conditioning work, so as of today I set my alarm just 30 mins earlier so I could get a very brief session in before breakfast.

a.m.

Tabata 28kg KB Swing 20s on 10s off for 8 sets

The warm up took longer then the workout although I was seeing stars by the end of it.

p.m.

Deadlift

130x5
150x5
165x9

SSB Good Morning

45x12
55x12
65x12

Hanging Leg Raise

10,10,10

Puffing well with the deads. I would've liked to have gone for number 10 but I was gasping so much it would've been another set.
GrahamIcon...22-02-2012 @ 20:17 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
Wednesday 22/2/12

Bench Press


80x5
90x5
100x8

Kroc Rows

20x20
25x20
30x20
35x20

DB Bench Press

20x10,30x10,35x10

Band Pulldowns

15,15,15,15,15

Mixed everything up today with very little rest. Felt pretty good today.
GrahamIcon...25-02-2012 @ 16:51 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
I think I might have f***ed up a bit yesterday. I continued with my squat programming as laid out and switched from my regular olympic bar to my new safety squat bar. I should have had no problem with 160x5 but I realized when I walked it out that I'd made a mistake.Roll-Eyes

Friday 24/2/12

SSB Squat

65x5
105x5
125x5
145x5
160x3
125x5
65x10,10,10,10,10

Having realised my mistake I stuck with the SSB and greased the groove for a little while.
GrahamIcon...25-02-2012 @ 18:02 
Member 3323, 27 posts
SQ 200, BP 125, DL 210
535.0 kgs @ 110kgs UnEq
Saturday 25/2/12

Press

35x5
45x3
50x3
60x3
65x5

OH Shrug

65 x 10,10,10,10,10

Facepulls

15,15,15,15,15

12

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