Kim's Training

Training logs for members of Wild Iron Gym.

Re: Kim's Training

Postby Kim » Fri Jan 11, 2013 6:32 pm

1/8

Squats
205 x 1 (x3)

+Rev MM
225 x 1
240 x 1

45 degree hyper
20 x 10 (x3)

GHR
5 x 8 (x4)

Spud abs
6 sets

Reverse hyper
140 x 10 (x4)



1/10

Squats
165 x 5 (x2)

Bench
125 x 2 (x2)

Inverted rows
BW x 6 (x4)

Dips
BW x 6 (x4)

Curls
3 sets

Abs
3 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Fri Feb 15, 2013 10:50 pm

Back to logging..


Tuesday 2/12

Squats
185 x 2 (x2) - Wasn't warmed up enough for 3 reps, so I did an extra set.
185 x 3 (x9) - These actually felt great. Difficult but all deep with good form.

RDL
135 x 8 (x3)

GHR
BW x 8 (x3)

45 degree hyper
20 x 12 (x3)




Thursday 2/14 - Week 3 of Smolov
Squats
165 x 9 (x3)
165 x 8 - Lost count and had to check video. Not a big deal since I was actually suppose to do 160lbs.. Doh.

Reverse hyper
140 x 12 (x3)

45 degree hyper
10 x 12 (x2)

Decline situps
3 sets


I've been focusing on being as explosive as possible on every set of squats and on my accessories. I think it's really helping me power through my sticking point.
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sat Feb 16, 2013 3:42 pm

Saturday 2/16

Squats
170 x 7 (x5)

Speedy pulls
185 x 3 (x5)

Right quad was cramping and shoulder is irritated from uneven bar placement so I took it easy today. Spent lots of time foam rolling and massaging.
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sun Feb 17, 2013 12:36 pm

Sunday 2/17

Spent an hour or so rolling and warming up before doing any squats, probably would have injured myself otherwise. Form was iffy due to fatigue but the strength was there.

Squats
180 x 5 (x7)

Pull-throughs
4 sets

Spud abs
4 sets



Second session @ 24hr

Bench
105 x 3 (x5)

DB rows
50 x 6 (x4)

DB shoulder
25 x 8 (x4)

Bench grip BB rows
65 x 10 (x4)

Reverse grip pull downs
105 x 6 (x4)

DB curls
4 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Wed Feb 20, 2013 1:20 am

Tuesday 2/19

Squats - Last day of the base cycle
190 x 3 (x10) - Felt better with every set :)

GHR
4 sets

45 degree hyper
4 sets

Decline abs
3 sets

Last edited by Kim on Thu Feb 21, 2013 9:50 pm, edited 1 time in total.
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Thu Feb 21, 2013 9:46 pm

Thursday 2/21

Was going to do ME bench but ended up starting with push press.

Push press
95 x 1
105 x 1
115 x miss
110 x 1

Bench
125 x 1 (x3)

DB bench
30 x 10 (x3)

Inverted rows
BW x 8 (x4)

+ some light tricep work
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sun Feb 24, 2013 1:49 pm

Saturday 2/23

Pause bench - slightly closer grip
95 x 6 (x5)




Sunday 2/24

Squats
195 x 1
205 x 1
215 x 1
225 x 1 - PR! Questionable depth but I pushed through my sticking point.

GHR
BW x 8
10 x 8 (x3)

45 degree hyper
10 x 15
20 x 10 (x3)

Pull-throughs
3 sets

Spud abs
4 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Wed Feb 27, 2013 12:54 am

Tuesday 2/26

Still weak.

Deadlifts
245 x 1
275 x 1
295 x Miss. Came off the floor without much difficulty but couldn't finish. Didn't approach this lift with any aggression, but it wouldn't have been a PR anyway so it wasn't worth trying again. This is also my lower body deload week.. whoops.
275 x 1 (x2)

Box squats - extra wide stance
135 x 3 (x6)

Pull-throughs
4 sets

Reverse hyper
140 x 10-12 (x4)
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Thu Feb 28, 2013 10:30 pm

Thursday 2/28

Bench with 30 chain
95 x 1
105 x 1
115 x 0 - Bad set up, wasn't tight.
105 x 2
95 x 5

Front squat
115 x 2
135 x 1
145 x 1
155 x 1 - Left wrist wasn't too happy so I stopped here.

BB rows - Medium grip
85 x 6 (x4)

Inverted rows - Wider than bench grip
BW x 8 (x4)

DB shoulder press
25 x 8 (x5)

Band tri push downs
Micro x 12 (x 3)

Decline skull crushers
Bar+20 x 8 (x3)
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sat Mar 02, 2013 12:27 pm

Saturday 3/2

10in box squats with 30 chain
95 x 2
115 x 3 (x2)
125 x 2 (x7)

GM
95 x 6 (x4)

45 degree hyper
20 x 10 (x4)

GHR
4 sets

Abs
6 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

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