Sam's Training Log

Been training at a new gym and have some new PB's.
Squats: 150kg, Bench: 105kg. O/H Presses still the same, around 80-85kg, and haven't tested max on deadlift for a while but probably still around 170-175kg.

 

Squats:175kg (1 rep, failed to get any reps at 185kg and 200kg, next time!) bench: 105kg (for 2 reps)

thinking of scrapping barbell bench from my routine now i've broke through my 100kg goal and intend to try just dumbell benching and machine work for a while, due to feeling pain in the shoulder after heavy benching. if i pick up an injury now then all the hard work over the last few months will mean **** all, and i'm smashing through some of my goals at the minute.

 

Those 3 miler times are from a while ago, i'm lifting a lot more at the mo so not running as much as i was, mostly doing hill sprints and spartan runs. ran my usual 3 mile route yesterday tho in 22 mins, not bad considering ive not run 3 milers for about 3 or 4 months. i reckon i could be back to around 17 mins before too long tho. last time it took about 6 weeks to get down from 23 mins to 17 an a half.

 

Update.

Squats - 160kg (185kg on the front squat machine)
Deads - 185kg (partial rep with 195kg but ****ing dropped it!)
Bench - 115kg (testing max next week and should get 120kg no probs)
O/H Press - 80-85kg (stuck at this weight)

Max reps in 1 min:
Pull ups - 33
Chin ups - 40
Press ups - 110
Sit ups - 88
Burpees - 55
Squats - 60 (bodyweight)

Hill training - 50lb backpack - 20 miles in around 4 hours. (over rough terrain)

 

Cheers mate :good

Been going up there a lot lately tho, at least once per week, so i'm getting pretty used to the route etc but still pleased with it. its rough, boggy moorland terrain and the weather is **** 90% of the time so its definately a motivating factor

 

For a year yeah, then had to leave due to injury so joined the army instead.

 

Ok mate, how come you asked anyhow, you an ex-bootneck?

 

A tip for anyone looking to improve their grip for chins/pull ups/deads. ive been doing bar holds/carries (100kg or so) and farmers walks with heavy dumbells and its improved my grip loads, especially on the pull up bar, feels much stronger now and gives me the extra 3 or 4 reps that i'd lose otherwise, as usually my grip fails before my body.

just thought i'd share that if anyone reads this.

 

35. and 40 odd chin ups. i'm aiming for 50 of both. i do 100-150 every day, in as few sets as possible. done in circuits with press ups,sit ups, burpees and squats, leg raises etc.

 

Took 6 stitches to my side, right on the lat muscle. cant train for at least 2 weeks. ****ing gutted.