Matt's Training Journal
 

Friday 20/08/10: "5/3/1" Back Squats

Olympic Back squat work (KG's): 90 x 5, 100 x 5, 115 x 10 rep PR

Front squat (KG's): 60 x 5 x 10



Current PRs (KG's) @ 80KG Body-weight

Squat: 150
Deadlift: 180
Bench: 80
Press: 60

Goals for 2010 (KG's)

Squat: 180
Deadlift: 200
Bench: 100
Press: 80

Sunday 22/08/10: "5/3/1" Overhead Press

Overhead Press work (KG's): 35 x 5, 40 x 5, 45 x 10

Overhead Press (KG's): 30 x 5 x 10


Hamstring workout:

A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest

Standing Good Mornings (KG's): 60 x 2 x 8

Monday 23/08/10: Assistance Work

Lat Pulldown: 5 x 10
Cable Straight Back Seated Row: 5 x 12
Hammer Curls: 2 x 15
Face-pulls: 4 x 15

Wednesday 25/08/10: "5/3/1" Deadlift

Deadlift work (KGs): 5 x 110, 5 x 120, 10 x 140

Deadlift (KGs): 90 x 5 x 10

Hammer curls: 10 x 2 x 20

Need to work on grip strength, limited my deadlift work sets a lot.

Thursday 26/08/10: "5/3/1" Bench Press

Bench Press work sets (KG's): 5 x 45, 5 x 55, 15 x 60 rep PR!

Bench Press (KG's): 10 x 5 x 45

Lat-pull down: 10 x 5

Triceps extensions: 10 x 5

Friday 27/08/10: "5/3/1" Back Squats

Olympic Back squat work (KG's): 90 x 5, 100 x 5, 115 x 10

Front squat (KG's): 60 x 5 x 10

Currently doing the 'boring but big' template to gain some mass.

Sunday 29/08/10: Assistance Work


Hamstring workout:

A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest

Standing Good Mornings (KG's): 50 x 2 x 8

Some hammer curls and other biceps work.

Monday 30/08/10: "5/3/1" Overhead Press

Overhead Press work (KG's): 40 x 3, 45 x 3, 50 x 7 rep pr

Front Squats Technique Work (KG's): 5 x 5 x 80

Some Triceps accessory work.

Thinking about using the '5/3/1 template' for front squats too, maybe instead of deadlifts.

Wednesday 1/09/10: "5/3/1" Deadlift

Deadlift work (KGs): 3 x 115, 3 x 130, 9 x 145 rep PR (with straps)

Chin-ups: 10, 5, 5, 5, 5

Face-pulls: 3 x 15

Thursday 2/09/10: "5/3/1" Bench Press

Bench Press work sets (KG's): 3 x 50, 3 x 60, 15 x 65 rep PR!

Chin-ups: 10, 10, 5, 5

Chest-supported rows: 5 x 10