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Paul Savage training log

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PaulSavageIconPaul Savage training log06-04-2014 @ 17:20 
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my goals are none realistic
Member 2775, 6139 posts
Decided to keep logging on here indefinately so had to start this fresh due to previous title.

Quick summary

Main goals for this year(ish)
- Certify COC #4 gripper
- 250kg double overhand axle deadlift
- bench press a lot
- deadlift 300kg x 10 touch and go

No plans for competing this year, maybe bodypower next year.

Also logging my girlfriends training, she is trying to come back from badly damaged disks in her back as well as make a physical transformation. She has competed in britains strongest woman but is still a relative novice to lifting and just getting back into training.

Short term goals for me include 100kg weighted dips and 180kg barbell rows but will just have to see how they go as only just started on them. Am taking time off from squatting and deadlifting at the mo and trying to create more balance in my body to prevent injury.

Pressing in the morning.
LessThanLukeIcon...06-04-2014 @ 17:29 
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his poor male ego must be crushed
Member 883, 5728 posts
SQ 275, BP 180, DL 370
825.0 kgs @ 105kgs UnEq
You want to dl more than your max for 10.... good luck.
LessThanLukeIcon...06-04-2014 @ 17:29 
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his poor male ego must be crushed
Member 883, 5728 posts
SQ 275, BP 180, DL 370
825.0 kgs @ 105kgs UnEq
You want to dl more than your max for 10.... good luck.
PaulSavageIcon...06-04-2014 @ 17:32 
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my goals are none realistic
Member 2775, 6139 posts
LessThanLuke said:You want to dl more than your max for 10.... good luck.

Thanks

I actually 'want' to deadlift more than your max for 20 reps haha
walkerIcon...07-04-2014 @ 00:22 
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Does not need Advice, knows everything.
Member 3505, 3505 posts
SQ 295, BP 182.5, DL 285
762.5 kgs @ 105kgs Eq
PaulSavage said:
- deadlift 300kg x 10 touch and go


Great start to the journal.

Lol
grantyIcon...07-04-2014 @ 08:17 
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hernia returning due to hobby of patient
Member 1306, 1906 posts
SQ 270, BP 202.5, DL 340
812.5 kgs @ 104kgs UnEq
Paul, you are a very eccentric guy. Best of luck though 300 x 10 is achievable.
PaulSavageIcon...07-04-2014 @ 09:14 
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my goals are none realistic
Member 2775, 6139 posts
Thanks

Me (weak today, tri's were f**ked from pressing in work 2 days ago)

Decline bench press close grip (in smith)
- to 140kg plate weight x 12 pb

Weighted dips
- +20kg (137kg total) x 15

Slingshot bench press close grip (in smith)
- 120kg plate weight x 12

Reverse grip bench press (in smith)
- 80kg plate weight x 20

Incline dumbbell flys
- 16kg's x ??

Cable cross over
- 35kg's x 6 straight 6 down

Seated overhead dumbbell extension
- 36kg x many

Shoulder lateral machine
- Ronnie coleman set 50lb-110lb

Incline plate raise
- 25kg x 10

Rotator cuff circuit 60 reps

Sarah

Decline bench press (in smith)
- to 45kg plate weight x 10 pb

Assisted dips (sort of)
- stack x ?

Bench press with slingshot (in smith)
- 40kg plate weight x 15 pb

Videos to follow

She had to go at that point, wanted to be early for first day at new job.

Have a good and bad problem, tricep gainz have made it nigh on impossible to put the slingshot on haha both of us together couldnt get it on proper so thats out till i get a bigger one. Might try reverse grip, was weak in it and worked my chest well so probably should do it. The dips didnt film properly but was bloody hard for 20k, i forgot that i was only like 95k when i did +80. Maybe try go for 200k total or something.
PaulSavageIcon...07-04-2014 @ 10:36 
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my goals are none realistic
Member 2775, 6139 posts
PaulSavageIcon...07-04-2014 @ 10:51 
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my goals are none realistic
Member 2775, 6139 posts
PaulSavageIcon...07-04-2014 @ 10:58 
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my goals are none realistic
Member 2775, 6139 posts
PaulSavageIcon...09-04-2014 @ 08:37 
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my goals are none realistic
Member 2775, 6139 posts
Post Edited: 09.04.2014 @ 08:40 AM by PaulSavage
Me

Grippers

Right
- to choked coc #3.5 x 16 clickers
- coc #3 ccs x 40 clickers

Left
- to coc #3 x 20 mms
- coc #2.5 ccs x 40 clickers

Hip ad/abductor superset
- 230lb x 12 pb / 190lb x ??

Leg curl/leg extension superset
- to 160lb x ?? / 250lb x 20

Machine leg press
- to 395lb x 12 pb

Barbell row
- to 150.5kg x 10 pb (easy as f**k)
- 110.5kg x 15

Barbell power shrug
- to 220.5kg x 15

Rear dumbbell raise
- 12kg x 10
- 12kg x 10
- 12kg x 10

Back extension
- 310lb x 40 pb (had 50)

Sarah

Hip ad/abductor superset
- 85lb x 10 pb / 100lb x 10 pb

Leg curl / leg extension
- 100lb x 10 pb / 120lb x 10 pb

Machine leg press
- to 145lb x 22

Barbell row
- to 20kg with fat gripz x 12
- 20kg x 12

One arm dumbbell row (weak left side only)
- 7kg with fat gripz x 12
- 7kg x 15

Dumbbell shrugs
- 6kg with fat gripz x ??
- 12kg x ??

Left it there for Sarah today

Videos up later (more training tonight also)
PaulSavageIcon...09-04-2014 @ 11:32 
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my goals are none realistic
Member 2775, 6139 posts
rian1987Icon...09-04-2014 @ 11:36 
not stating facts.
Member 3100, 502 posts
The 300 for ten seems a ridiculous target when you haven't even done 300 for 1 yet and aren't training deadlifts at the moment.. Surely 300 for ten would be a 360 plus one rep max..
PaulSavageIcon...09-04-2014 @ 11:49 
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my goals are none realistic
Member 2775, 6139 posts
PaulSavageIcon...09-04-2014 @ 11:51 
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my goals are none realistic
Member 2775, 6139 posts
Post Edited: 09.04.2014 @ 12:04 PM by PaulSavage
Rian -max may not be so high as it's touch and go remember. I always set big goals.

Hurt my side a bit unracking the shrugs, is too f**king high. Will switch to smith and start doing side bends. Think i can go 200k on the rows.

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