JB's 2014 Training

Hi People,

Decided to put up a 2014 log just because the last one was spoilt by me spending nearly 5 months training for daft 10k runs and crap, so this one is just more of a specific log for this year.

current lifts are
back squat 205kg x 2
flat bench 140kg
deadlift 230kg

other lifts
front squat 140kg
strict BB press about 82.5kg but pushed pressed more
Log press 100kg

Training sessions are min 3 x a week concentrating on a pretty much a P/P/L routine some weeks i will get a shoulder night in as well like this week doing a Tough Mudder in August but just goner take that in my stride

6/1/14

Shoulders n biceps

BB OH press (1st rep cleaned)
12 x bar
5 x 40kg
4 x 50kg
2 x 65kg
3 x 75kg
6 x 65kg x 5
All felt comfortable

Side raises
10 x 14kg x 3
Slight rest before last set

Olympic Barbell curls
10 x bar
6 x 30kg
12 x 45kg
15 x 40kg
25kg
29 no put down then to 38 no put down then to 50

7/1/14

Legs tonight or just squats

Back squat
9 x bar
5 x 60kg
5 x 90kg
3 x 120kg
2 x 145kg
5 x 160kg
4 x 160kg x 2
Suppose to hit 6 reps on 160s felt hard and heavy

Paused squat
3 x 140kg x 2

Front squat
3 x 100kg
3 x 110kg
3 x 120kg
2 x 120kg
Like front squats

Not sure how I feel tonight bit disappointed but then still got through quite a bit so a little happier

Bench night

Couldn't get in flat bench initially so jumped on the incline

Incline bench
10 x bar
6 x 60kg
6 x 70kg
Very easy
Flat bench became available now

Flat bench (1 count pause)
6 x 60kg
4 x 80kg
2 x 100kg
5 x 115kg
3 x 115kg
2 x 115kg x 2
Disappointed with these 115s

No touch (3 sec count)
3 x 105kg x 3
Felt better still hard

Deadstops EZ bar Ext
8 x Bar + 20kg
15 x Bar +35kg
10 x bar +35kg
7 x bar +35kg
The 15 rep set was a killer

Back

Reg deadlift
5 x 60kg
3 x 90kg
3 x 120kg
1 x 150kg
1 x 180kg
3 x 210kg wanted more

Deficits (stood on 20kg plate)
3 x 185kg x 3

Chins
4 @BW
5 @ -14kg
4 @ -14kg

HS pull down
6 x 25kg as
6 x 40kg as
6 x 50kg as
10 x 55kg as
9 x 50kg as
13 x 40kg as
Last 3 sets non stop

Hi JB

Mixed but soild training here. whats your goals?

thanks for popping in basically just strength gains and getting bigger numbers for the big 3 lifts not that interested in being buff or anything lol

Legs

Squats
Started off jumping in with a few other lads so starting weights weren't the same as normal
8 x 50kg
6 x 70kg
5 x 90kg
Below all 3 sec pause
3 x 120kg
1 x 140kg
4 x 155kg

Front squat
3 x 115kg x 2
6 x 100kg then started rolling of shoulders

SLDL
A lad who was deadlifting jumped in with me so I did
5 x 60kg
5 x 100kg
2 x 120kg
Then at this point I seen his form was shocking big lad as well 19at (he told me) well I ended doing 2 single 180kg deads showing him how I do them then did
7 x 140kg sldl

Seated calf raise
10 x 32kg
5 x 39kg
12 x 59kg
14 x 52kg
8 x 45kg
47 x 32kg
19 x 25kg

All done now off to Gloucester for a few days with work

Trained at a virgin active tonight just because there was a deal with the hotel I am in, £5 so thought might as well get my upper session done and tbh I was very impressed with the equipment they had

Flat bench feet up 1 sec pause
5 x 40kg
4 x 60kg
3 x 80kg
9 x 95kg
Would say that this bench was perfect in regarding position Etc it was a proper flat bench and would say that some reps were paused a little longer

DB bench
8 x 34kg x 3
11 x 34kg
Supposed to be 35s but Only went up in 2s so went for the easier option lol

OH EZ Ext
Bar + 20kg x 8
Bar + 30kg x 10
Bar + 25kg x 15
Bar + 25kg x 12 x 2

Oly BB curls
10 x bar
5 x 30kg
4 x 50kg miscalculated weight lmao then
11 x 45kg
15 x 30kg x 4

Decent workout but been sat in a meeting all day and had numerous packs of posh biscuits lol off out for a few beers

Shoulders (at home)

Shoulder presses
Small log 47kg standard (1st cleaned)
8 x 47.6kg
5 x 57.6kg
5 x 67.6kg

Shoulder presses
Large dia log 70kg standard (1st rep cleaned)
5 x 70kg
1 x 75kg
1 x 80kg
1 x 90kg
5 x 70kg
Strict no leg movement

BB shoulder press (1st rep cleaned)
12 x bar
5 x 40kg
5 x 50kg
5 x 60kg x 3
9 x 60kg

Side raises with 10kg plate
12, 12, 12

Back

Deadlifts
6 x 60kg
5 x 100kg
3 x 125kg
Remainder with 3sec pause
1 x 150kg
4 x 170kg

DB rows
11 x 40kg
10 x 40kg x 2
LHS seems more powerful

Diverging pull down
6 x 44kg
6 x 52kg
8 x 66kg
15 x 52kg x 3
10 x 52kg straight on to......
5 x 45kg

Facepulls
50kg
16,13,13.10

Sunday afternoon quick arm sesh

Olympic barbell bicep curls

15 x bar
12 x 30kg
15 x 40kg
20 x 30kg
50 x bar

Olympic OH triceps ext
20 x bar
15 x 30kg
12 x 40kg
20 x 30kg
50 x bar

Today's session

Gym was rammed full of biceps boys doing curls with full body motion lol

Anyway...

Squats
12 x bar
5 x 60kg
5 x 90kg
3 x 120kg
2 x 140kg
3 x 170kg x 3 sets

SLDL
5 x 70kg
3 x 100kg
8 x 140kg hard going not heavy just felt out of puff
10 x 130kg as above

Stand calf raise using BB
20 x 50kg
20 x 80kg
20 x 120kg
28 x 110kg
31 x 100kg
21 x 90kg

Leg press
10 x 175kg
10 x 225kg
18 x 245kg
15 x 245kg

Good workout tonight enjoyed it 170s Weren't to bad think if the squat rack area was more solid I would feel better instead of a spongy matting

Works medical in the morning at the doctors and going to see my own doctor straight after and see what his opinion of my hernia is

Today's long winded workout lmao

CGBP 1" inside of rings
5 x bar
5 x 40kg
5 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 110kg
8 x 100kg
5 x 100kg x 2

DB bench
5 x 40kg
10 x 30kg
8 x 30kg
7 x 30kg
1min rest between sets

OH Ez ext
12 x bar +30kg
15 x bar +25kg
7 x bar +25kg x 2

DB peacher curl
25 x 10kgs
10 x 16kgs
8 x 20kg
Then
R arm 14kg
20,7,7,7,9
L arm 14kg
13,10,10,7
Don't like these lmao

Deadlifts
6 x 60kg
5 x 90kg
3 x 120kg
2 x 140kg
1 x 170kg
4 x 200kg
6 x 180kg
The heavy sets felt heavy might need to put a few more reps in the warmups

Barbell row
6 x 60kg
6 x 80kg
8 x 95kg
11 x 80kg
16 x 60kg

CG pull down
6 x 39kg
6 x 52kg
8 x 66kg
19 x 45kg rest/paused

Face pulls 50kg
19,19,16,13

Feel like I am getting fat again lol