For the latest ADARQ.org, click the dated links: *NEW* 08/22/2011, *NEW* 8/10/2011, 07/16/2011, 07/14/2011, MAY DUNK MIX 05/31/2011, 04/31/2011, 03/20/2011, 03/16/2011

Welcome, Guest. Please login or register.
Pages: 1 [2]   Go Down
« previous next »
  Print  
Author Topic: MMk's journal  (Read 771 times)
0 Members and 3 Guests are viewing this topic.
MMK
Newbie
*
Posts: 49


View Profile
« Reply #15 on: January 05, 2012, 01:07:50 pm »
0

Tuesday- 03.01.2012


5/3/1 Squat & Assistance - Week 11

Squat

(warm up)
60kg x 5
85kg x 3

(work sets)
107.5kg x 5
122.5kg x 3
135kg x 1 + 6 extra reps

GM's
35kg x 5
40kg x 5
45kg x 5

Leg Press
120kg x 8
140kg x 8
160kg x 8


Notes
Squats where hard as fuk, i got 7 reps with 135kg and i attempted an 8th but i cut depth so i didnt count it. i think my squat progress is starting to slow down now but il keep grinding them out until i cant hit the minimum required reps and then il reset my percentages and continue pushing forward.
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #16 on: January 05, 2012, 02:25:22 pm »
0

Wednesday  - 04.01.2012


5/3/1 Bench & Assistance - Week 11

Bench

(warm up)
45kg x 5
65kg x 3

(work sets)
80kg x 5
90kg x 3
100kg x 1 + 8 extra reps

Incline Press
57.5kg x 5
67.5kg x 5
77.5kg x 5

Pendlay Rows
60kg x 8
60kg x 8
60kg x 8

Weighted Dips
20kg x 10
20kg x 10
20kg x 10


Notes
Everybody loves bench day
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #17 on: January 09, 2012, 08:19:00 am »
0

Friday - 06.01.2012


5/3/1 Deadlift & Assistance - Week 11

Deadlift

(warm up)
65kg x 5
92.5kg x 3

(work sets)
117.5kg x 5
132.5kg x 3
147.5kg x 1 + 9

Paused Squats
87.5kg x 3
100kg x 3
115kg x 3

Leg Curl
3 x 8

Double Leg Lowering
3 x 10


Notes
Deadlift felt great, i reckon im somewhere near a 190kg 1rm now. tried paused squats for the 1st time and i think im going to stick with them, 115kg was really easy and explosive out of the hole. all in all it was a very good workout.
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #18 on: January 09, 2012, 08:27:30 am »
0

Saturday - 07.01.2012


5/3/1 Military Press & Assistance - Week 11

Military Press

(warm up)
25kg x 5
30kg x 3

(work sets)
37.5kg x 5
42.5kg x 3
47.5kg x 1 + 9 extra reps

Close Grip Bench
42.5kg x 5
50kg x 5
57.5kg x 5

Pull ups
7
7
7

Dumbbell Rows
20kg DB x 10
20kg DB x 10
20kg DB x 10


Notes
Not much to say really other then it was a solid workout, but lets face it shoulder pressing aint squatting or deadlifting...haha
« Last Edit: January 18, 2012, 01:24:36 pm by MMK » Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #19 on: January 11, 2012, 08:23:27 am »
0

Deloading this week so theres nothing interesting to report, hopefully get a couple good jump sessions in this week though.
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #20 on: January 18, 2012, 07:33:07 am »
0

Monday- 16.01.2012


5/3/1 Squat & Assistance - Week 13

Squat

(warm up)
65kg x 5
90kg x 3

(work sets)
100kg x 5
112.5kg x 5
127.5kg x 5 + 5 extra reps

GM's
32.5kg x 10
37.5kg x 10
42.5kg x 10

Leg Press
120kg x 8
140kg x 8
160kg x 8


Notes
Good session back after a week of deloading. tried a slightly wider squat stance then i usually use and it helped but still not what would be considered a wide stance squat, it helped alot with keeping my knees pushed out throughout the whole set i therefore felt alot more stable and explosive out of the whole.
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #21 on: January 18, 2012, 01:24:16 pm »
0

Tuesday  - 17.01.2012


5/3/1 Bench & Assistance - Week 13

Bench

(warm up)
47.5kg x 5
67.5kg x 3

(work sets)
72.5kg x 5
82.5kg x 5
92.5kg x 5 + 5 extra reps

Incline Press
47.5kg x 10
57.5kg x 10
67.5kg x 10

Pendlay Rows
60kg x 8
60kg x 8
60kg x 8

Weighted Dips
20kg x 10
25kg x 10
25kg x 10
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #22 on: January 29, 2012, 07:32:31 pm »
0

Ok ive been lazy to post my training recently, im back on track now.


Thursday - 19.01.2012


5/3/1 Deadlift & Assistance - Week 13

Deadlift

(warm up)
70kg x 5
97.5kg x 3

(work sets)
110kg x 5
125kg x 5
137.5kg x 5 + 5

Paused Squats
72.5kg x 8
85kg x 8
100kg x 8

Plank
3 x 30 sec


Notes
didnt so any hamstring assistance because they were still sore from my monday squat session
« Last Edit: January 29, 2012, 08:19:10 pm by MMK » Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #23 on: January 29, 2012, 07:40:05 pm »
0

Friday - 20.01.2012


5/3/1 Military Press & Assistance - Week 13

Military Press

(warm up)
27.5kg x 5
32.5kg x 3

(work sets)
35kg x 5
40kg x 5
45kg x 5 + 3 extra reps

Close Grip Bench
37.5kg x 10
45kg x 10
52.5kg x 10

Pull ups
8
8
8

Dumbbell Rows
15kg DB x 10
15kg DB x 10
15kg DB x 10
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #24 on: January 29, 2012, 07:50:45 pm »
0

Monday- 23.01.2012


5/3/1 Squat & Assistance - Week 14

Squat

(warm up)
65kg x 5
90kg x 3

(work sets)
107.5kg x 3
120kg x 3
132.5kg x 3 + 3 extra reps

GM's
37.5kg x 8
42.5kg x 8
47.5kg x 8

Leg Press
120kg x 8
140kg x 8
160kg x 8

Double Leg Lowering
3 x10


Notes
squats felt damn hard, but i did go out over the weekend and it got messy so bad squats on monday should be expected,
oh well il just bring it next week.
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #25 on: January 29, 2012, 08:05:52 pm »
0

Tuesday  - 24.01.2012


5/3/1 Bench & Assistance - Week 14

Bench

(warm up)
47.5kg x 5
67.5kg x 3

(work sets)
77.5kg x 3
87.5kg x 3
97.5kg x 3 + 5 extra reps

Incline Press
57.5kg x 8
67.5kg x 8
75kg x 6

Pendlay Rows
60kg x 8
60kg x 8
60kg x 8

Weighted Dips
20kg x 10
25kg x 10
25kg x 10


Notes
upper body strength is coming along nicely
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #26 on: January 29, 2012, 08:14:31 pm »
0

Thursday - 26.01.2012


5/3/1 Deadlift & Assistance - Week 14

Deadlift

(warm up)
70kg x 5
97.5kg x 3

(work sets)
115kg x 3
130kg x 3
145kg x 3 + 4

Paused Squats
85kg x 8
100kg x 8
112.5kg x 6

Leg Curl
3 x 8

Plank
3 x 30 sec


Notes
Deadlift was relatively easy, probably had 3-4 reps left in me, il come close to maxing out at a heavier weight next week.
« Last Edit: January 29, 2012, 08:17:03 pm by MMK » Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #27 on: January 29, 2012, 08:24:01 pm »
0

Friday - 27.01.2012


5/3/1 Military Press & Assistance - Week 14

Military Press

(warm up)
27.5kg x 5
32.5kg x 3

(work sets)
37.5kg x 3
42.5kg x 3
47.5kg x 3 + 5 extra reps

Close Grip Bench
45kg x 8
52.5kg x 8
60kg x 6

Pull ups
8
8
8

Dumbbell Rows
15kg DB x 10
15kg DB x 10
15kg DB x 10
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #28 on: January 31, 2012, 09:46:51 am »
0

Monday- 30.01.2012


5/3/1 Squat & Assistance - Week 15

Squat

(warm up)
65kg x 5
90kg x 3

(work sets)
112.5kg x 5
127.5kg x 3
140kg x 1 + 7 extra reps 

GM's
40kg x 5
45kg x 5
50kg x 5

Leg Press
120kg x 8
140kg x 8
160kg x 8

Double Leg Lowering
3 x10


Notes
Man i love squatting!
Logged
MMK
Newbie
*
Posts: 49


View Profile
« Reply #29 on: January 31, 2012, 06:40:33 pm »
0

Tuesday  - 31.01.2012


5/3/1 Bench & Assistance - Week 15

Bench

(warm up)
47.5kg x 5
67.5kg x 3

(work sets)
82.5kg x 5
92.5kg x 3
102.5kg x 1 + 8 extra reps

Incline Press
60kg x 5
70kg x 5
80kg x 5

Pendlay Rows
60kg x 8
60kg x 8
60kg x 8

Weighted Dips
20kg x 10
25kg x 10
25kg x 10
Logged
Pages: 1 [2]   Go Up
  Print  
« previous next »
 
Jump to:  

powered by TickerIt