300 Deadlift

Monday, January 30, 2012

Date	31/01/2012	5:20 AM	7:30 AM

Notes:	9.75 hours sleep. 1 coffee. 5 minutes stick work. Awoke 4:45AM

	1. Squat			3.Bench Press (Wide)
	Weight	Reps	Sets	Weight	Reps	Sets
	10 goblet	5	6	20	10
	15 goblet	5	6	30	10
	20 goblet	5	3	40	5
	25 goblet	3	2	50	3
	32.5 goblet	3	2	60	3
	37.5 goblet	3	2	70	3
	43 goblet	3	2	80	3
	45 goblet	6	2	85	2
				90	2
	2.Deadlift			95	1
	Weight	Reps	Sets	90	4
	60	3	2	90	3	2
	80	3	2
	100	3	2	4.Pull Ups
	120	3	3	Weight	Reps	Sets
				90	4
				95	4
				100	3
				105	4

Training Notes:	Felt 3.5/10. Legs/knees pain 2/10. Back @ 95%. Twinge still in lower back. Doing goblet squats to enhance depth/technique as well as work around twinge. Trying to make up for lack of volume with daily deadlifts - slowly increasing the intensity on the deadlifts.
Training Notes:


Date	30/01/2012	5:45 AM	6:20 AM

Notes:	9.75 hours sleep. 1 coffee. 5 minutes stick work. Awoke 4:45AM

	1. Squat			2.Deadlift
	Weight	Reps	Sets	Weight	Reps	Sets
	10 goblet	5	5	60	3	2
	15 goblet	5	3	80	3	2
	20 goblet	5	3	90	3	8
	25 goblet	3	3
	30 goblet	3	3
	35 goblet	3	3
	40 goblet	3	3
	43 goblet	3
	45 goblet	3
	50 goblet	3
	53 goblet	3	2


Training Notes:	Felt 4/10. Legs/knees pain 3/10. Back @ 90%. Twinge still in lower back. As a result I decided to do gobelt squats and deadlifts trying to work around it. Goblet squats feel very natural - good depth plus dropping quickly and up quickly. Felt the twinge a little on the deadlifts. Have decided to do deadlifts on near daily basis to get extra work in to make up for lack of volume on squats.
Training Notes:

Date	29/01/2012	3:10 PM	4:30 PM

Notes:	8 hours sleep.

	1. Squat
	Weight	Reps	Sets
	10 goblet	5	6
	15 goblet	5	4
	20 goblet	5	4
	25 goblet	5	3
	30 goblet	3	3
	35 goblet	3	2
	40 goblet	3	3
	43 goblet	3	4
	40	5	9

Training Notes:	Did yard work for 6 hours in the morning. Feeling tired/dehydrated. Given the slight twinge in my back I decided to work on flexibility today by doing goblet squats - getting decent depth and going down/up quickly.
Training Notes:


Date	28/01/2012	7:10 AM

Notes:

	1. Squat
	Weight	Reps	Sets
	20	5	7
	40	5	12
	60	3	5
	70
	80	3	3

Training Notes:	Felt 4/10. Legs/knees pain 3/10. Back @ 80%. Lacking motivation. Had decided to do a second session today so I didn't care about squatting heavily.
Training Notes:

Date	28/01/2012	1:00 PM

Notes:	2nd session for today.

	1. Squat			2. Bench Press (Wide)
	Weight	Reps	Sets	Weight	Reps	Sets
	20	5		20	10
	40	5	7	30	10
	60	3	3	40	5
	70	3		50	3
	80	3	5	60	3
	90	3	2	70	3
	90	6		80	3
				85	2
				90	1
				92.5	1
				85	5	2

Training Notes:	Felt 4/10. Legs/knees pain 3/10. Back @ 80%. Definitely did something to my back in the early session. Very slightly twinge. Not painful but definetly there when I go low in the squat. This made me cautious on going too heavy.
Training Notes:


Date	27/01/2012	5:30 PM	6:50 PM

Notes:	9.5 hours sleep.

	1. Squat
	Weight	Reps	Sets
	10 goblet	5	2
	20 goblet	5	2
	27.5 goblet	5	2
	32.5 goblet	5	2
	40	5	5
	60	3	3
	75	3
	90	3
	100	3
	110	2
	117.5	2
	122.5	1
	127.5	1
	112.5	3


Training Notes:	Felt 4/10. Legs/knees pain 2/10. Back @ 95%. Trained after work given that I wussed out in the morning. Felt very loose in the lower body. Attributable to pausing at bottom for 10 seconds for multiple reps with 40kg?? Felt good but was exhausted too quickly to do a lot of back off volumes. At end of session paused at bottom for 10 seconds for multiple reps with 40kg.
Training Notes:


Date	26/01/2012	7:00 AM

Notes:	7.5 hours sleep. 1 coffee. 5 minutes stick work. Awoke 6:00 AM

	1. Squat			2. Bench Press (Narrow)
	Weight	Reps	Sets	Weight	Reps	Sets
	20	5	10	20	10
	40	5	10	30	10
	60	3	2	40	5
	75	3		50	3
	90	3		60	3
	100	3	5	70	3
				80	3
				85	2

Training Notes:	Felt 3.5/10. Legs/knees pain 3/10. Back @ 90%. Public holiday today but given that I missed training yesterday I definitely needed to come in today. Had big plans to do 4-5 hours but ultimately wanted to get out of the gym as fast as I could. Mind not in it. At end of session paused at bottom for 10 seconds for multiple reps with 40kg.
Training Notes:


Date	25/01/2012


	Went to bed at 7:00pm with good intentions of getting up at 4:00am (9 hours sleep/rest) but a few extra hours of rest was too appealing. Got up at 7am. While I was tired, no excuse. Sign of DARK TIMES???