KitioneL's log

[kitionel]

45 year old male
185 cm (6'1" in the old money)
113 kg
Training for 6 years.

[Wilhelm]

Welcome, @kitionel

Good to have you here, and thank you for adding your log. \o/

[kitionel]

Monday
Squats 5x4 130 kg
RDL 4x8 107.5 kg

Tuesday
Bench 5x7 102.5 kg
DB Row 4x11 45 kg

Wednesday
Squats 3x3 135 kg
Deads 3x3 155

Thursday
Press 5x10 67.5 kg (failed)
Pull ups 4x7
Chin ups 3x7
JM Press 4x12 60 kg

Friday
Squats 3x3 135 kg
Power Clean 5x3 70 kg

Saturday
Power Snatch 6x2 50 kg

[kitionel]

Welcome, @kitionel

Good to have you here, and thank you for adding your log. \o/

Am I doing this right?

[kitionel]

Monday
Squats 4x3 135 kg

Tuesday
Bench 5x7 105 kg
DB Row 4x12 45 kg

Saturday
Press 5x10 67.5 kg (failed 3x10, 9, 8, 7)
Pull ups 4x7
Chin ups 3x7

[kitionel]

Monday
Squats 4x3 135 kg

Tuesday
Bench 5x6 107.5 kg
DB Row 4x7 47.5 kg

Wednesday
Squats 4x3 135 kg

Thurday
Press 2x10 & 1x9 67.5 kg
Pull ups 3x7
Chin ups 2x7

[kitionel]

Sunday
Squat 5x3 135 kg

Monday
Bench 5x6 110 kg
DB Row 4x8 47.5 kg
Power clean 5x3 72.5 kg
Snatch High pull 4x6 75 kg

Tuesday
Squat 5x3 135 kg
Lying leg curls 4x10 (can't remember weight & who cares anyway)
Seated calf raises 4x11 80 kg or something

Wednesday
OH press 2x10, 2x9, 2x8 67.5 kg
Pull up 1x8, 3x7
Chin up 1x8, 2x7
JM Press 4x12 62.5 kg
Inverted row 4x10

Thursday
Deadlift 3x3 157.5
Power snatch 6x2 52.5 kg
Clean high pulls 4x6 87.5 kg

Saturday
Squat 3x9 107.5 kg
RDL 4x8 110 kg
Standing single leg bodyweight calf raise 5x10

Break from training for the next few days, hopefully back on Wednesday 6th Jan

[kitionel]

Wednesday
Bench 5x5 112.5 kg
DB Row 4x9 47.5 kg

Thursday
Squat 3x9 107.5 kg

Friday
OH press 1x10 67.5 kg, 4x12 drop sets from 72.5
Pull up 2x8, 2x7
Chin up 2x8, 1x7

Saturday
Squat 4x9 107.5 kg
Power clean 5x3 75 kg
Snatch High pull 4x6 77.5 kg

[kitionel]

Monday
Deadlift 3x9 112.5 kg
standing leg curl 4x10 can't remember weight
seated calf raise 4x11 45 kg

Tuesday
Bench 5x5 115 kg
DB Row 4x10 47.5 kg
Situps 4x12

Wednesday
Squat 4x9 107.5 kg
Glute ham raise 3x10
Standing single leg bodyweight calf raise 4x11

Thusday
5x14 drop sets from 72.5 kg
Pull up 3x8, 1x7
Chin up 3x8

Friday
Squat 5x9 107.5 kg

Saturday
JM Press 4x12 65 kg
Chest Supported Dumbell Row 5x10 27.5 kg
Situps 4x12
Power snatch 6x2 55 kg
Clean high pulls 4x6 90 kg

[kitionel]

Monday
Squat 5x9 107.5 kg

Tuesday
Bench 1x5 @115 kg, 3x5 @117.5 kg, 1x7 @115 kg
DB Row 4x11 47.5 kg
Situps 4x12

Wednesday
Deadlift 3x9 115 kg
Lying leg curls 4x12 42 kg
Seated calf raises 4x11 45 kg

Thursday
5x14 drop sets from 72.5 kg
Pull up 1x9, 3x8
Chin up 1x9, 2x8
JM Press 4x12 67.5 kg
Chest Supported Dumbell Row 5x10 27.5 kg

Friday
Squat 3x8 112.5 kg
RDL 4x8 112.5 kg
Standing single leg bodyweight calf raise 3x11

Saturday
Power clean 5x3 77.5 kg
Snatch High pull 4x6 80 kg

[kitionel]

Monday
Squat 3x8 112.5 kg
Standing leg curl 4x10 42kg
Seated calf raise 4x11 45kg

Tuesday
Bench 5x5 117kg
DB Row 4x12 47.5 kg
Situps 4x12

Wednesday
Squat 4x8 112.5 kg
Tire flips 4x12
Glute ham raise 3x11
Standing single leg bodyweight calf raise 3x11

Thursday
5x14 drop sets from 72.5 kg
Pull up 3x8, 1x7
Chin up 3x8

[kitionel]

Wednesday
Deadlift 3x8 120 kg
Lying leg curl 4x13 42kg
Seated calf raise 4x12 40kg

Thursday
Bench 5x4 120 kg, 1x10 80 kg
Chest Supported Dumbell Row 5x9 30 kg
Situps 3x14

Friday
Squat 4x8 112.5 kg
Power snatch 6x2 52.5 kg
Tyre flips 3x12 - tyre is a 600/65R25 which is apparently 230 kg

Saturday
Overhead Press, total disaster; weights, sets, reps; who knows and who cares
Pull up 2x8
Chin up 2x8

[kitionel]

Monday
Squat 5x8 112.5 kg
Glute ham raise 3x11
Standing single leg bodyweight calf raise 3x11
Dumbell Tibialis Raise 3x14 25 kg

Tuesday
Bench 5x4 122.5 kg, 1x10 82.5 kg
Chest Supported Dumbell Row 5x10 30 kg
Situps 4x14

Wednesday
Squat 5x8 112.5 kg

Thursday
3x14 drop sets from 72.5 kg
Pull up 3x8
Chin up 2x8

Friday
Deadlift 3x8 122.5 kg
Lying leg curl 4x11 54kg
Seated calf raise 4x11 45kg
Dumbell Tibialis Raise 3x15 32.5 kg

Saturday
Power snatch 6x2 55 kg
Overhead press 3x10 67.5 kg
Pull up 3x8
Chin up 2x8

[kitionel]

Monday
Squat 3x7 117.5 kg
RDL 4x7 115 kg
3x12 standing single leg bodyweight calf raise

Tuesday
Bench 4x3, 1x5 125 kg, 1x10 85 kg
Chest Supported Dumbell Row 5x11 30 kg
Situps 4x14

Wednesday
Squat 3x7 117.5 kg
Standing leg curl 4x10 48 kg
Seated calf raise 4x11 45 kg

Thursday
Overhead press 5x10 67.5 kg
Pull up 1x9 3x8
Chin up 1x9 2x8

Friday
Squat 4x7 117.5 kg

Saturday
JM Press 4x12 67.5 kg
Meadows row 4x10 65 kg
Clean high pulls 4x6 92.5 kg
Tyre flips 3x12
Power snatch 4x3 50 kg

[kitionel]

Monday
Deadlift 3x7 127.5 kg
Glute ham raise 3x11
Standing single leg bodyweight calf raise 3x11

Tuesday
Bench 4x3, 1x4 127.5 kg, 1x10 87.5 kg
Chest Supported Dumbell Row 5x12 30 kg
Situps 4x15

Wednesday
Squat 4x7 117.5 kg
Power Clean 5x3 80 kg

Thursday
Overhead press 3x9 70 kg
Pull up 1x9 2x8
Chin up 1x9 2x8

Friday
Squat 5x7 117.5 kg

Saturday
Snatch High pull 4x6 82.5 kg
Dumbbell skull crushers 4x10 20 kg
Lying leg curl 4x12 54kg
Seated calf raise 4x11 45kg
Face pulls 4x12 68 kg
Overhead tricep cable extension 4x10 56 kg
Dumbell Tibialis Raise 4x12 32.5 kg

[kitionel]

Monday
Squat 5x7 117.5 kg

Tuesday
JM Press 4x12 70 kg
Chest Supported Dumbell Row 5x12 30 kg
Situps 4x15
Power snatch 6x2 57.5 kg (lots of bad ones that got pressed up)

Wednesday
Deadlift 3x7 130 kg
Standing leg curl 4x10 42 kg
Seated calf raise 4x12 45 kg
Dumbell tibialis raise 3x12 32.5 kg

Thursday
Overhead press 3x9 70 kg
Pull up 1x9 2x8
Chin up 1x9 2x8

Friday
Squat 3x6 122.5 kg, 2x10 72.5 kg

Saturday
Overhead press 3x9 70 kg
Meadows row 3x10 65 kg
Power snatch 6x2 50 kg

[kitionel]

Monday
Squat 3x6 122.5 kg
RDL 4x7 117.5 kg
3x12 standing single leg bodyweight calf raise

Tuesday
Bench 4x9 1 1x11 97.5 kg
Chest Supported Dumbell Row 5x9 32.5 kg
Situps 4x15

Wednesday
Squat 4x6 122.5 kg, 1x10 72.5 kg

Thursday
Overhead press 4x9 70 kg
Pull up 4 sets, didn't count reps
Chin up 2 sets, didn't count reps

Friday
Deadlift 3x6 135 kg
Lying leg curl 4x12 54kg
Seated calf raise 4x12 45kg
Dumbell tibialis raise 3x12 32.5 kg

[kitionel]

Monday
Squat 4x6 122.5 kg, 1x10 72.5 kg

Tuesday
Bench 4x9 1 1x10 100 kg
Chest Supported Dumbell Row 5x10 32.5 kg
Situps 4x15

Wednesday
Squat 5x6 122.5 kg

Thursday
Overhead press 5x9 70 kg
Pull up 3x7 1x6 (super strict this time)
Chin up 3x7

Friday
Squat 5x6 122.5 kg

Saturday
JM Press 4x12 72.5 kg
Meadows row 4x10 65 kg
Power snatch 6x2 57.5 kg

[kitionel]

Monday
Deadlift 3x6 137.5 kg
Lying leg curl 4x12 54kg
Seated calf raise 4x12 45kg
Dumbell tibialis raise 3x14 30 kg

Tuesday
Bench 4x8 1 1x9 102.5 kg
Chest Supported Dumbell Row 5x10 32.5 kg
Situps 4x15

Wednesday
Squat 3x5 127.5 kg
Glute Ham Raise 3x10
Dumbell tibialis raise 3x12 30 kg
Single leg standing bodyweight calf raise 3x12

Thursday
Overhead press 4x8 1x6 72.5 kg
Pull up 1x8 3x7 (strict)
Chin up 1x8 2x7

Friday
Squat 3x5 127.5 kg
RDL 3x7 120 kg
Dumbell tibialis raise 3x12 30 kg
Single leg standing bodyweight calf raise 4x12

Saturday
Overhead press 3x8 72.5 kg
Meadows row 1x10 65 kg 2x10 67.5 kg
Power snatch fucking around didn't count sets and reps

[kitionel]

Monday
Squat 4x5 127.5 kg 1x10 77.5 kg
Lying leg curl 3x14 1x11 54 kg
Seated calf raise 4x13 45kg
Dumbell tibialis raise 4x15 30 kg

Tuesday
Bench 4x8 1 1x9 105 kg
Pendlay Row 90 kg

Wednesday
Deadlift 3x5 142.5 kg
Standing leg curl 4x10 42kg
Standing single leg bodyweight calf raise 4x12
Dumbell tibialis raise 3x16 32.5 kg
Cleans 6x3 ramping 40 kg to 52.5 kg

Thursday
Overhead press 5x8 72.5 kg
Pull up 2x8 2x7 (strict)
Chin up 2x8 3x7

Friday
Squat 4x5 127.5 kg

Saturday
JM Press 4x12 75 kg
Meadows row 3x10 67.5 kg
Cleans 5x3 ramping 45 kg to 55 kg