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  • 2010 Squat Progress

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    ANDRES FELIPE ZAMUDIO RAMIREZ
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    This document contains a log of exercise routines from April 1 to May 31. It details the specific exercises performed each date along with sets, reps, and weights used. The routine focuses on compound lifts like squats, deadlifts, cleans and presses with progressive increases in weight over time. Auxiliary exercises like pullups, pushups and core work are also included.

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    This document contains a log of exercise routines from April 1 to May 31. It details the specific exercises performed each date along with sets, reps, and weights used. The routine focuses on compound lifts like squats, deadlifts, cleans and presses with progressive increases in weight over time. Auxiliary exercises like pullups, pushups and core work are also included.

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    © All Rights Reserved
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    35 views14 pages

    2010 Squat Progress

    Uploaded by

    ANDRES FELIPE ZAMUDIO RAMIREZ
    This document contains a log of exercise routines from April 1 to May 31. It details the specific exercises performed each date along with sets, reps, and weights used. The routine focuses on compound lifts like squats, deadlifts, cleans and presses with progressive increases in weight over time. Auxiliary exercises like pullups, pushups and core work are also included.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 14

    Exercise Sets Reps Weight (in lbs.

    ) Weight (in kg)


    April 1
    Squats 5 2 176 80
    Deadlift 5 5 44 20
    Front Squat 3 3 154 70

    April 5
    Squats 5 5 198 90
    Front Squats 4 3 176 80
    Good Morning 4 6 88 40

    April 8
    Front Squats 4 3 198 90
    Good Morning + Back Squat 4 5 99 45

    April 12
    Squats 2 6 220 100
    2 6 198 90
    Deadlift 4 4 220 100
    Shoulder Press 3 4 121 55

    April 15
    Squats 5 4 220 100
    Hypers 3 8 99 45
    Pullups 2 4 bodyweight bodyweight
    Pushups 2 20 bodyweight bodyweight

    April 19
    Front Squat 1 2 198 90
    1 1 243 110
    1 2 198 90
    3 2 220 100
    Shoulder Press 3 5 99 45
    Pushups 2 20 bodyweight bodyweight
    Hanging Leg Raises 3 12 bodyweight bodyweight

    April 22
    Squats 1 5 154 70
    1 3 198 90
    4 3 243 110
    Cleans 1 1 88 40
    5 1 110 50
    Good Morning 3 6 132 60

    April 26
    Front Squat 1 3 88 40
    1 3 154 70
    4 2 198 90
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    Glute Ham Raise 5 3 bodyweight bodyweight
    Hanging Leg Raises 2 12 bodyweight bodyweight
    Pullups 3 5 bodyweight bodyweight
    Pushups 1 25 bodyweight bodyweight
    1 20 bodyweight bodyweight

    April 28
    Squats 1 3 132 60
    1 3 198 90
    4 5 243 110
    Cleans 1 3 44 20
    5 3 88 40
    Pullups 1 8 bodyweight bodyweight
    1 5 bodyweight bodyweight
    1 6 bodyweight bodyweight

    April 30
    Front Squats 1 3 154 70
    1 2 198 90
    3 2 220 100
    1 2 198 90
    Power Cleans 1 4 88 40
    1 3 88 40
    3 3 132 60
    Deadlift 1 2 132 60
    4 3 132 60
    Pullups 2 6 bodyweight bodyweight
    Pushups 1 25 bodyweight bodyweight
    Hanging Leg Raises 2 20 bodyweight bodyweight

    May 10
    Squats 1 3 154 70
    1 3 198 90
    1 2 220 100
    6 3 243 110
    Power Cleans 1 5 88 40
    6 3 88 40
    Glute Ham Raises 1 3 bodyweight bodyweight
    1 2 bodyweight bodyweight
    1 1 bodyweight bodyweight

    May 12
    Front Squats 1 3 154 70
    1 3 198 90
    3 2 220 100
    2 2 231 105
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    Cleans 3 3 88 40
    1 3 99 45
    1 3 110 50
    Deadlifts 4 3 132 60
    2 3 176 80
    Overhead Squats 3 3 44 20

    May 14
    Squats 1 3 154 70
    1 3 198 90
    4 5 243 110
    Cleans 1 3 88 40
    4 3 132 60
    1 3 154 70
    Good Mornings 3 6 132 60
    Pullups 3 6 bodyweight bodyweight
    Hanging Leg Raises 2 15 bodyweight bodyweight

    May 17
    Front Squats 1 4 154 70
    1 3 198 90
    5 3 220 100
    Cleans 2 3 88 40

    May 19
    Squats 1 3 154 70
    1 3 198 90
    1 3 243 110
    4 3 265 120
    Cleans 1 3 88 40
    1 3 132 60
    4 3 154 70
    Overhead Squats 3 3 44 20
    Pushups 2 20 bodyweight bodyweight

    May 21
    Front Squats 2 3 154 70
    1 3 198 90
    1 3 220 100
    1 3 231 105
    3 2 231 105
    Cleans 1 3 110 50
    1 3 132 60
    1 3 154 70
    3 2 176 80
    Overhead Squats 1 3 44 20
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    2 2 66 30

    May 24
    Squats 1 3 154 70
    1 3 198 90
    1 3 220 100
    5 5 243 110
    Cleans 1 3 88 40
    1 3 132 60
    1 3 154 70
    3 1 198 90
    Overhead Squats 1 3 44 20
    1 3 66 30
    Hanging Leg Raises 1 15 bodyweight bodyweight

    May 26
    Front Squat 1 3 154 70
    1 3 198 90
    1 3 220 100
    5 3 226 102.5
    Cleans 1 3 88 40
    1 3 110 50
    1 3 154 70
    4 1 198 90
    Overhead Squat 1 3 44 20
    1 3 66 30
    1 2 88 40 (missed)
    Hanging Leg Raises 1 20 bodyweight bodyweight
    1 15 bodyweight bodyweight
    Pullups 1 6 bodyweight bodyweight
    1 5 bodyweight bodyweight
    Pushups 1 20 bodyweight bodyweight

    May 28
    Cleans 1 3 44 20
    1 3 88 40
    1 3 132 60
    3 1 154 70
    1 1 198 90
    2 1 209 95
    2 2 132 60
    Squats 1 3 132 60
    1 3 154 70
    1 3 198 90
    5 5 243 110
    Pushups 2 20 bodyweight bodyweight
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)

    May 31
    Cleans 1 3 110 50
    1 3 132 60
    3 1 154 70
    5 1 198 90
    Front Squats 1 3 132 60
    1 3 154 70
    1 3 220 100
    5 2 231 105
    Overhead Squat 3 2 44 20
    Pushups 2 20 bodyweight bodyweight
    Hanging Leg Raises 2 20 bodyweight bodyweight

    June 2
    Squats 1 5 132 60
    1 5 220 100
    1 3 243 110
    4 2 265 120
    Cleans 1 1 44 20
    1 1 132 60
    1 1 154 70
    1 1 165 75
    2 1 176 80
    Snatch 3 1 66 30

    June 4
    Front Squats 1 3 154 70
    1 3 198 90
    1 2 220 100
    5 3 243 110
    Snatch 3 1 44 20
    5 3 88 40
    Glute Ham Raises 3 5 bodyweight bodyweight

    June 7
    Squats 1 5 154 70
    1 3 198 90
    1 3 243 110
    4 4 265 120
    Cleans 2 1 88 40
    2 1 132 60
    2 1 154 70
    2 1 198 90
    Chinups 1 3 bodyweight bodyweight
    1 5 bodyweight bodyweight
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    Hanging Leg Raises 1 20 bodyweight bodyweight
    1 12 bodyweight bodyweight
    Sprints 3 bodyweight 30 yards

    June 9
    Front Squats 1 3 154 70
    1 3 198 90
    1 3 220 100
    1 3 243 110
    4 2 254 115
    Snatch 3 1 44 20
    2 2 88 40
    3 1 132 60
    1 1 132 60
    Pushups 2 20 bodyweight bodyweight
    Chinups 1 6 bodyweight bodyweight
    1 3 bodyweight bodyweight
    Hanging Leg Raises 2 20 bodyweight bodyweight

    June 11
    Squats 1 4 154 70
    1 3 198 90
    1 3 243 110
    1 2 265 120
    3 3 276 125
    Cleans 3 1 88 40
    1 2 132 60
    1 1 154 70
    3 1 198 90
    Push Jerk 1 3 44 20
    1 3 88 40
    2 5 110 50
    3 3 154 70
    Chinups 1 8 bodyweight bodyweight
    1 6 bodyweight bodyweight
    1 4 bodyweight bodyweight
    Hanging Leg Raises 1 20 bodyweight bodyweight

    June 14
    Front Squats 1 2 154 70
    1 2 198 90
    3 2 243 110
    Cleans 3 1 88 40
    2 1 132 60
    2 1 154 70
    1 1 198 90
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    1 1 220 100
    Push Jerk 3 2 132 60
    Hanging Leg Raises 1 20 bodyweight bodyweight

    June 16
    Squats 1 3 198 90
    1 3 243 110
    1 2 265 120
    4 2 287 130
    Snatch 2 1 88 40
    3 1 132 60
    Cleans 2 1 88 40
    2 1 132 60
    6 1 176 80
    Hanging Leg Raises 1 20 bodyweight bodyweight

    June 18
    Front Squats 1 3 154 70
    1 3 198 90
    1 1 243 110
    4 2 265 120
    Snatch 5 1 44 20
    6 1 88 40
    1 1 132 60
    2 1 88 40
    Cleans 2 1 88 40
    2 1 110 50
    2 1 132 60
    2 1 176 80
    4 1 198 90

    June 21
    Squats 1 3 154 70
    1 3 198 90
    1 3 243 110
    1 2 287 130
    3 3 287 130
    Push Jerks 1 3 44 20
    1 3 88 40
    4 3 132 60
    Deadlifts 1 3 154 70
    1 3 265 120
    3 3 287 130

    June 23
    Squats 1 3 154 70
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    1 3 198 90
    1 3 243 110
    1 2 287 130
    4 2 298 135
    Snatch 3 1 44 20
    3 1 88 40
    6 1 110 50
    Cleans 3 1 88 40
    2 1 132 60
    2 1 176 80
    6 1 198 90

    June 25
    Front Squats 2 2 154 70
    1 2 198 90
    1 2 243 110
    1 2 265 120
    2 2 276 125
    Snatch 1 2 88 40
    5 2 110 50
    Cleans 1 2 88 40
    1 2 154 70
    1 2 176 80
    1 2 198 90
    1 1 220 100
    Hanging Leg Raises 2 10 bodyweight bodyweight
    1 6 bodyweight bodyweight
    Pushups 1 20 bodyweight bodyweight
    1 15 bodyweight bodyweight

    June 28
    Squats 1 3 154 70
    1 3 198 90
    1 2 243 110
    1 2 287 130
    4 2 309 140
    Snatch 3 2 88 40
    2 2 110 50
    Clean and Jerk 4 1 88 40
    2 1 110 50
    3 1 132 60
    3 1 143 65
    3 1 154 70
    6 1 165 75
    Hanging Leg Raises 2 10 bodyweight bodyweight
    Chinups 1 5 bodyweight bodyweight
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    Pullups 2 5 bodyweight bodyweight

    June 30
    Front Squats 1 3 44 20
    1 2 154 70
    1 2 198 90
    1 2 243 110
    3 2 276 125
    Snatch 2 2 44 20
    2 2 88 40
    4 2 110 50
    Clean and Jerk 1 2 88 40
    1 2 110 50
    1 2 154 70
    1 2 176 80
    1 2 187 85
    1 2 198 90
    1 2 209 95
    Hanging Leg Raises 2 10 bodyweight bodyweight
    Chinups 2 8 bodyweight bodyweight

    July 2
    Squats 1 4 154 70
    1 3 198 90
    1 3 243 110
    1 2 287 130
    2 3 309 140
    Clean and Jerk 1 2 110 50
    1 2 154 70
    1 2 198 90
    Hanging Leg Raises 2 10 bodyweight bodyweight
    Pullups 1 5 bodyweight bodyweight
    Chinups 1 5 bodyweight bodyweight

    July 5
    Squats 1 3 154 70
    1 3 220 100
    1 3 265 120
    1 2 309 140
    3 2 320 145
    Snatch 5 2 110 50
    Clean and Jerk 1 2 110 50
    1 2 154 70
    1 2 176 80
    1 2 198 90
    Hanging Leg Raises 1 10 bodyweight bodyweight
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    1 12 bodyweight bodyweight
    1 8 bodyweight bodyweight
    Pullups 1 5 bodyweight bodyweight
    Chinups 1 5 bodyweight bodyweight

    July 7
    Snatch 4 1 88 40
    2 1 88 40
    Clean and Jerk 2 1 88 40
    2 1 132 60
    2 1 176 80
    1 1 198 90
    Front Squats 1 2 110 50
    1 2 198 90
    1 2 243 110
    1 2 265 120
    1 2 287 130
    Good Morning 3 6 110 50
    Chinups 1 3 bodyweight bodyweight
    1 5 bodyweight bodyweight
    Hanging Leg Raises 2 10 bodyweight bodyweight

    July 9
    Snatch 2 1 44 20
    10 1 88 40
    Clean and Jerk 2 1 88 40
    2 1 132 60
    2 1 176 80
    2 1 198 90
    4 1 220 100
    Squats 1 3 132 60
    1 2 198 90
    1 2 243 110
    1 1 287 130
    1 2 287 130

    July 12
    Squats 1 4 132 60
    1 2 154 70
    1 2 198 90
    1 2 243 110
    1 2 287 130
    1 2 309 140
    3 2 331 150
    Snatch 2 2 88 40
    1 1 88 40
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    Clean and Jerk 1 2 88 40
    1 2 132 60
    1 2 176 80
    1 1 198 90
    Kang Squat 3 5 132 60
    Hanging Leg Raises 2 10 bodyweight bodyweight
    Pushups 1 15 bodyweight bodyweight

    July 14
    Snatch 8 1 88 40
    Clean and Jerk 1 2 88 40
    1 2 110 50
    1 2 154 70
    1 1 198 90
    1 1 220 100 (missed jerk)
    Jerk 4 3 110 50

    DATE
    Front Squats 1 3 154 70
    1 2 198 90
    1 2 243 110
    1 2 287 130
    2 2 298 135
    Snatch 2 2 88 40
    1 2 99 45
    2 2 110 50
    Clean and Jerk 1 2 110 50
    1 2 154 70
    1 1 176 80
    1 1 198 90
    1 1 220 100
    Deadlift 1 2 265 120
    1 2 309 140
    4 2 353 160
    Hanging Leg Raises 3 10 bodyweight bodyweight

    DATE
    Back Squats 1 3 154 70
    1 2 243 110
    1 2 265 120
    1 2 287 130
    1 2 331 150
    2 2 342 155
    1 3 265 120
    Snatch 2 1 88 40
    3 1 110 50
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    Clean and Jerk 1 2 110 50
    1 2 154 70
    1 1 198 90
    1 1 220 100
    1 1 231 105
    1 1 243 110

    DATE
    Snatch 2 2 88 40
    6 1 110 50
    Clean and Jerk 1 2 110 50
    1 1 154 70
    1 1 176 80
    1 1 220 100
    1 1 231 105
    Hanging Leg Raises 2 10 bodyweight bodyweight
    Chinups 1 5 bodyweight bodyweight
    1 3 bodyweight bodyweight

    DATE
    Front Squats 1 3 154 70
    1 3 220 100
    1 2 265 120
    1 2 287 130
    3 2 309 140
    Snatch 4 3 88 40
    Clean and Jerk 1 1 110 50
    1 1 154 70
    1 1 198 90
    1 1 220 100
    1 1 243 110
    1 1 254 115 (missed)
    1 1 154 70
    Hanging Leg Raises 2 10 bodyweight bodyweight
    Chinups 2 5 bodyweight bodyweight

    July 14
    Squats 1 3 132 60
    1 3 198 90
    1 2 243 110
    1 2 287 130
    1 2 331 150
    1 2 353 160
    Snatch 2 2 88 40
    6 1 110 50
    Clean and Jerk 1 1 88 40
    Exercise Sets Reps Weight (in lbs.) Weight (in kg)
    1 1 154 70
    1 1 198 90
    1 1 220 100
    1 1 231 105
    1 1 243 110
    1 1 248 112.5
    3 2 198 90
    Date Weight (kg) Date Weight (lbs)
    4/1/2010 80 4/1/2010 176 177
    4/4/2010 90 4/4/2010 198
    4/8/2010 90 4/8/2010 198
    4/11/2010 100 4/11/2010 220
    4/15/2010 100 4/15/2010 220
    4/18/2010 100 4/18/2010 220
    4/22/2010 110 4/22/2010 243
    4/25/2010 110 4/25/2010 243
    4/29/2010 110 4/29/2010 243
    5/1/2010 110 5/1/2010 243
    5/5/2010 120 5/5/2010 265
    5/8/2010 110 5/8/2010 243
    5/12/2010 110 5/12/2010 243
    5/15/2010 120 5/15/2010 265
    5/18/2010 120 5/18/2010 265
    5/22/2010 125 5/22/2010 276
    5/25/2010 130 5/25/2010 287
    5/29/2010 130 5/29/2010 287
    6/3/2010 135 6/3/2010 298
    6/8/2010 140 6/8/2010 309
    6/14/2010 140 6/14/2010 309
    6/20/2010 145 6/20/2010 320
    6/25/2010 130 6/25/2010 287
    7/2/2010 150 7/2/2010 331
    7/7/2010 155 7/7/2010 342
    7/14/2010 160 7/14/2010 353

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