Traps and Tricks and Such

dartstothesea · 04-09-2010 10:02pm #1

I think it'd help my motivation a bit to have a log here someone other than just myself could see.

I've been weight training regularly only since July and only started logging stuff since the end of July really.

Until July I was sort of floundering about without a plan, sort of doing whatever excercises that popped into my head during each session. And before that, I was just running like crazy any time I went to the gym.

I'm 24, 6'0, I weigh 96.5KG and though I haven't actually measured, I'm surely above ~20% bodyfat. Or to put it another way, I'm nowhere near as strong as someone of that weight could/should be.

In the long run I'd like to rid myself of the excess bit of bodyfat I have, have always had. I've been pretty fit in terms of cardio and playing football in the past but it's always been there, guess I was what people refer to as skinny-fat.

Early in August I switched to doing the Stronglifts 5X5 program (although you might notice I was getting the excercises from A day and B day slightly mixed up for the first while...) and am pretty happy with the progress so far overall. I haven't properly kept a log on the bodyweight excercises like pushups, pullups, reverse crunches but have been doing them in each session as appropriate.

Anyway, here's my log so far to date (hope the format's not too annoying, I've lifted it from a spreadsheet). The excercises here aren't necessarily all in the order I do them. The later ones pretty much are in the real order though.

I'll keep updating here. Any comments, criticism, advice appreciated.
Thanks.

Date / Excercise / Weight (KG) / Reps / Time / Distance (m)
08 Jul BB Squat 70 x 7
08 Jul BB Squat 70 x 7
08 Jul BB Squat 75 x 8
08 Jul Sit-up BW x 24
08 Jul Prone Bridge BW 02:30
08 Jul Sit-up BW x 24
08 Jul Prone Bridge BW 01:15
08 Jul Bench 60 x 7
08 Jul Bench 60 x 7
08 Jul Bench 55 x 7
08 Jul Incline DB fly 25 x 7
08 Jul Incline DB fly 25 x 7
08 Jul Incline DB fly 25 x 7
08 Jul Deadlift 70 x 7
08 Jul Deadlift 70 x 7
08 Jul Deadlift 75 x 7

12 Jul BB Squat 70 x 7
12 Jul BB Squat 80 x 7
12 Jul BB Squat 85 x 7
12 Jul Sit-up BW x 24
12 Jul Prone Bridge BW 02:45
12 Jul Sit-up BW x 24
12 Jul Prone Bridge BW 01:15
12 Jul Bench 60 x 7
12 Jul Bench 60 x 7
12 Jul Bench 60 x 7
12 Jul Incline DB fly 25 x 7
12 Jul Incline DB fly 25 x 7
12 Jul Incline DB fly 25 x 7
12 Jul Deadlift 80 x 7
12 Jul Deadlift 80 x 7
12 Jul Deadlift 80 x 7
12 Jul Calf Raise 40 x 14
12 Jul Calf Raise 40 x 14
12 Jul Calf Raise 40 x 14

26 Jul BB Squat 80 x 7
26 Jul BB Squat 90 x 7
26 Jul BB Squat 90 x 7
26 Jul BB Squat 100 x 1
26 Jul Sit-up BW x 28
26 Jul Prone Bridge BW 02:30
26 Jul Sit-up BW x 24
26 Jul Prone Bridge BW 01:15
26 Jul Bench 60 x 7
26 Jul Bench 60 x 7
26 Jul Bench 65 x 7
26 Jul Incline DB fly 25 x 7
26 Jul Incline DB fly 25 x 7
26 Jul Incline DB fly 25 x 7
26 Jul Deadlift 115 x 5
26 Jul Treadmill Run on balls of feet / "muay thai" run 12:00mins 1750m

29 Jul BB Squat 80 x 7
29 Jul BB Squat 90 x 7
29 Jul BB Squat 90 x 7
29 Jul BB Squat 90 x 2
29 Jul JK Sit-up BW x 24
29 Jul Prone Bridge BW 02:00
29 Jul JK Sit-up BW x 24
29 Jul Prone Bridge BW 01:30
29 Jul Bench 65 x 7
29 Jul Bench 60 x 7
29 Jul Bench 65 x 7
29 Jul Incline DB fly 25 x 7
29 Jul Incline DB fly 25 x 7
29 Jul Incline DB fly 25 x 7
29 Jul Bentover Row 40 x 2
29 Jul Bentover Row 30 x 7
29 Jul Bentover Row 30 x 7
29 Jul Bentover Row 30 x 7
29 Jul Deadlift 70 x 2
29 Jul Deadlift 100 x 5
29 Jul Deadlift 100 x 5
29 Jul Deadlift 100 x 5
29 Jul Bicep curl 25 x 7
29 Jul Bicep curl 25 x 7
29 Jul Bicep curl 25 x 7
29 Jul Inverted Row BW x 7
29 Jul Inverted Row BW x 7
29 Jul Inverted Row BW x 7
29 Jul Calf Raise 45 x 14
29 Jul Calf Raise 40 x 14
29 Jul Calf Raise 40 x 14

04 Aug Squat 85 x 5
04 Aug Squat 85 x 5
04 Aug Squat 85 x 5
04 Aug Squat 85 x 5
04 Aug Squat 85 x 5
04 Aug Bench 50 x 5
04 Aug Bench 55 x 5
04 Aug Bench 55 x 5
04 Aug Bench 55 x 5
04 Aug Bench 55 x 5
04 Aug OH Press 45 x 5
04 Aug OH Press 45 x 5
04 Aug OH Press 45 x 5
04 Aug OH Press 45 x 4
04 Aug OH Press 45 x 3
04 Aug Bent over Row 50 x 5
04 Aug Bent over Row 50 x 5
04 Aug Bent over Row 50 x 5
04 Aug Bent over Row 50 x 5
04 Aug Bent over Row 50 x 5

07 Aug BB Squat 87.5 x 5
07 Aug BB Squat 87.5 x 5
07 Aug BB Squat 87.5 x 5
07 Aug BB Squat 87.5 x 5
07 Aug BB Squat 87.5 x 5
07 Aug Bench 57.5 x 5
07 Aug Bench 57.5 x 5
07 Aug Bench 57.5 x 5
07 Aug Bench 57.5 x 5
07 Aug Bench 57.5 x 5
07 Aug Deadlift 100 x 5
07 Aug OH Press 45 x 5
07 Aug OH Press 42.5 x 5
07 Aug OH Press 42.5 x 5
07 Aug OH Press 42.5 x 3
07 Aug OH Press 0 x 0
07 Aug JK Sit-up BW x 24
07 Aug Prone Bridge BW 02:00
07 Aug Sit-up BW x 24
07 Aug Prone Bridge BW 01:30
07 Aug Bent over Row 50 x 5
07 Aug Bent over Row 50 x 5
07 Aug Bent over Row 50 x 5
07 Aug Bent over Row 50 x 5
07 Aug Bent over Row 50 x 5
07 Aug Treadmill Run on balls of feet / "muay thai" run 12:00mins 1750m

09 Aug BB Squat 90 x 5
09 Aug BB Squat 90 x 5
09 Aug BB Squat 90 x 5
09 Aug BB Squat 90 x 5
09 Aug BB Squat 90 x 5
09 Aug Bench 60 x 5
09 Aug Bench 60 x 5
09 Aug Bench 60 x 5
09 Aug Bench 60 x 5
09 Aug Bench 60 x 5
09 Aug Deadlift 110 x 7
09 Aug OH Press 42.5 x 5
09 Aug OH Press 42.5 x 5
09 Aug OH Press 40 x 5
09 Aug OH Press 40 x 4
09 Aug OH Press 40 x 2
09 Aug JK Sit-up BW x 24
09 Aug Prone Bridge BW 02:00
09 Aug Sit-up BW x 24
09 Aug Prone Bridge BW 01:30
09 Aug Bentover Row 15 x 5
09 Aug Bentover Row 15 x 5
09 Aug S Calf Raise 80 x 14 00:06
09 Aug S Calf Raise 90 x 14 00:06
09 Aug S Calf Raise 100 x 14 00:06

12 Aug BB Squat 95 x 5
12 Aug BB Squat 92.5 x 5
12 Aug BB Squat 92.5 x 5
12 Aug BB Squat 92.5 x 5
12 Aug BB Squat 92.5 x 5
12 Aug Bench 62.5 x 5
12 Aug Bench 62.5 x 5
12 Aug Bench 62.5 x 5
12 Aug Bench 62.5 x 5
12 Aug Bench 62.5 x 5
12 Aug Deadlift 120 x 6
12 Aug OH Press 42.5 x 5
12 Aug OH Press 42.5 x 5
12 Aug OH Press 42.5 x 5
12 Aug OH Press 42.5 x 5
12 Aug OH Press 42.5 x 4
12 Aug JK Sit-up BW x 24
12 Aug Prone Bridge BW 02:00
12 Aug Sit-up BW x 24
12 Aug Prone Bridge BW 01:30
12 Aug Bent over Row 55 x 5
12 Aug Bent over Row 55 x 5
12 Aug Bent over Row 55 x 5
12 Aug Bent over Row 55 x 5
12 Aug Bent over Row 55 x 5
12 Aug Run on balls of feet 13:00mins 2000m

15 Aug BB Squat 95 x 5
15 Aug BB Squat 95 x 5
15 Aug BB Squat 95 x 5
15 Aug BB Squat 95 x 5
15 Aug BB Squat 95 x 7
15 Aug Bench 65 x 5
15 Aug Bench 65 x 5
15 Aug Bench 65 x 5
15 Aug Bench 65 x 5
15 Aug Bench 65 x 5
15 Aug Deadlift 125 x 5
15 Aug OH Press 42.5 x 5
15 Aug OH Press 42.5 x 5
15 Aug OH Press 42.5 x 5
15 Aug OH Press 42.5 x 4
15 Aug OH Press 42.5 x 0
15 Aug JK Sit-up BW x 24
15 Aug Prone Bridge BW 02:00
15 Aug Sit-up BW x 24
15 Aug Prone Bridge BW 01:45
15 Aug Bent over Row 65 x 5
15 Aug Bent over Row 65 x 5
15 Aug Bent over Row 65 x 5
15 Aug Bent over Row 65 x 5
15 Aug Bent over Row 65 x 5
15 Aug S Calf Raise 80 x 14 00:06
15 Aug S Calf Raise 90 x 14 00:06
15 Aug S Calf Raise 100 x 14 00:06

18 Aug BB Squat 97.5 x 5
18 Aug BB Squat 97.5 x 5
18 Aug BB Squat 97.5 x 5
18 Aug BB Squat 97.5 x 5
18 Aug BB Squat 97.5 x 7
18 Aug Bench 67.5 x 5
18 Aug Bench 67.5 x 5
18 Aug Bench 67.5 x 5
18 Aug Bench 65 x 3
18 Aug Bench 60 x 3
18 Aug Deadlift 125 x 7
18 Aug OH Press 42.5 x 5
18 Aug OH Press 40 x 5
18 Aug OH Press 40 x 5
18 Aug OH Press 40 x 5
18 Aug OH Press 40 x 5
18 Aug JK Sit-up BW x 24
18 Aug Prone Bridge BW 02:00
18 Aug Sit-up BW x 24
18 Aug Prone Bridge BW 01:30
18 Aug Run on balls of feet 12:00mins 1890m

21 Aug BB Squat 100 x 5
21 Aug BB Squat 100 x 5
21 Aug BB Squat 100 x 5
21 Aug BB Squat 100 x 5
21 Aug BB Squat 100 x 7
21 Aug Bench 65 x 5
21 Aug Bench 65 x 5
21 Aug Bench 65 x 5
21 Aug Bench 65 x 5
21 Aug Bench 65 x 6
21 Aug OH Press 42.5 x 5
21 Aug OH Press 40 x 5
21 Aug OH Press 40 x 5
21 Aug OH Press 40 x 5
21 Aug OH Press 40 x 5
21 Aug JK Sit-up BW x 24
21 Aug Prone Bridge BW 02:00
21 Aug Sit-up BW x 24
21 Aug Prone Bridge BW 01:30
21 Aug S Calf Raise 85 x 14 00:06
21 Aug S Calf Raise 90 x 14 00:06
21 Aug S Calf Raise 100 x 14 00:06
21 Aug Bent over Row 70 x 5
21 Aug Bent over Row 70 x 5
21 Aug Bent over Row 70 x 5
21 Aug Bent over Row 70 x 5
21 Aug Bent over Row 70 x 5

25 Aug BB Squat 102.5 x 5
25 Aug BB Squat 102.5 x 5
25 Aug BB Squat 102.5 x 5
25 Aug BB Squat 102.5 x 5
25 Aug BB Squat 102.5 x 7
25 Aug Bench 67.5 x 5
25 Aug Bench 67.5 x 5
25 Aug Bench 67.5 x 5
25 Aug Bench 67.5 x 5
25 Aug Bench 67.5 x 4
25 Aug Deadlift 130 x 6
25 Aug JK Sit-up BW x 24
25 Aug Prone Bridge BW 02:02
25 Aug Sit-up BW x 24
25 Aug Prone Bridge BW 01:20
25 Aug Bicep curl 25 x 8
25 Aug Bicep curl 25 x 8
25 Aug Bicep curl 25 x 8

28 Aug BB Squat 105 x 5
28 Aug BB Squat 105 x 5
28 Aug BB Squat 105 x 5
28 Aug BB Squat 105 x 5
28 Aug BB Squat 105 x 7
28 Aug OH Press 42.5 x 5
28 Aug OH Press 42.5 x 5
28 Aug OH Press 42.5 x 5
28 Aug OH Press 42.5 x 5
28 Aug OH Press 42.5 x 5
28 Aug Deadlift 132.5 x 6
28 Aug JK Sit-up BW x 24
28 Aug Prone Bridge BW 02:00
28 Aug Sit-up BW x 24
28 Aug Prone Bridge BW 01:35

30 Aug BB Squat 107.5 x 5
30 Aug BB Squat 107.5 x 5
30 Aug BB Squat 107.5 x 5
30 Aug BB Squat 107.5 x 5
30 Aug BB Squat 107.5 x 6
30 Aug Bench 70 x 5
30 Aug Bench 70 x 5
30 Aug Bench 62.5 x 4
30 Aug Bench 60 x 3
30 Aug Bench 60 x 4
(I failed horribly on my bench press sets here, I know. My pathetic excuse is having my elbow joints and shoulders feel seriously ****ed up after loads of heavy pad work in muay thai training the previous evening)
30 Aug JK Sit-up BW x 24
30 Aug Prone Bridge BW 02:00
30 Aug Sit-up BW x 28
30 Aug Prone Bridge BW 01:35
30 Aug Run on balls of feet 13:00mins 2040m

1st Sept. I felt ****ing terrible for some reason this day. Thought my arms were going to break off if I tried deadlifting. Some kind of groin strain going on too. Actually gave up halfway through and went home. Bad times.
01 Sep BB Squat 110 x 5
01 Sep BB Squat 110 x 5
01 Sep BB Squat 110 x 5
01 Sep BB Squat 110 x 5
01 Sep BB Squat 110 x 6
01 Sep OH Press 45 x 5
01 Sep OH Press 45 x 5
01 Sep OH Press 45 x 5
01 Sep OH Press 45 x 5
01 Sep OH Press 45 x 5
01 Sep Deadlift 0 x 0
01 Sep JK Sit-up BW 24

And today's session, a slight return to form, although I still didn't feel up to taking a crack at that 70kg bench, stepped it back to 67.5 after failing so bad the last time :'|
04-Sep Squat 112.5 x 5
04-Sep Squat 112.5 x 5
04-Sep Squat 112.5 x 5
04-Sep Squat 112.5 x 5
04-Sep Squat 112.5 x 6
04-Sep Bench 67.5 x 5
04-Sep Bench 67.5 x 5
04-Sep Bench 67.5 x 5
04-Sep Bench 67.5 x 5
04-Sep Bench 67.5 x 5
04-Sep Bent over Row 60 x 5
04-Sep Bent over Row 60 x 5
04-Sep Bent over Row 60 x 5
04-Sep Bent over Row 60 x 5
04-Sep Bent over Row 60 x 5
04-Sep JK Situps BW x 24
04-Sep Prone bridge BW 02:00
04-Sep Situps BW x 28
04-Sep Prone bridge BW 01:40
04-Sep TM Run on balls feet 13:00mins 2050m

itsallaboutheL · 04-09-2010 10:05pm

My eyes.

They bleed.

itsallaboutheL · 04-09-2010 10:06pm

From what i can work out you've made some serious gains for a couple of months lifting.

dartstothesea · 04-09-2010 10:06pm

Ha, I'm really sorry about the format. I'll keep things simpler in future updates. I just put it like that in the spreadsheet to allow for ease of filtering and sorting when I want to view progress in one excercise only, etc.

d'Oracle · 04-09-2010 10:09pm

You must excel good.

dartstothesea · 04-09-2010 10:10pm

Yeah I'm a bit of a whiz. Love the aul statistics.

dartstothesea · 06-09-2010 9:05pm

6th Sept

Day B today.

Came into the gym with a belly full of carbs after eating a silly amount (350g+ maybe) of porridge oats before leaving work. I think it helped, haha.

I introduced a warm up set (with more than just an empty bar) for the first time today. Stupid of me not to have started doing this sooner. I was just in the mindset of not wanting anything to take away from energy I could use toward work sets.

Squat
20kg x 5
70kg x 4

115kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 5

Overhead Press
20kg x 5

47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5

As has happened in the last couple of sessions I felt a bit of groin (adductor muscle?) strain on one side after squats and any time I come up from bent legs for the rest of the session. Anyone know what might be causing that? I should just try make a video if it continues I guess.

Deadlift
60kg x 5
100kg x 4

137.5kg x 5
137.5kg x 5
137.5kg x 5
137.5kg x 5
137.5kg x 5

For the first time in a couple of sessions, I didn't need to switch to a mixed grip for deadlifts.

Chin ups
BW x 3
Failed after 3rd rep. Couldn't get another Then did:
negatives x 12

Jackknife situps x 24
Prone bridge x 1:30mins
Situps x 28
Prone bridge x 1:15
I was more strict with the prone bridge technique today (like I should've been all along) and consequently couldn't go as long as usual. Felt it every bit as much as usual though.

Seated calf extension
85kg x 16
90kg x 16
100kg x 16

d'Oracle · 06-09-2010 10:46pm

dartstothesea wrote: »

6th Sept

I introduced a warm up set (with more than just an empty bar) for the first time today. Stupid of me not to have started doing this sooner. I was just in the mindset of not wanting anything to take away from energy I could use toward work sets.

:eek:

Seriously, warm the fudge up.
If you don't have the energy to do your worksets after a warm up, then you need to scale the work out back.

Did you even read the free ebook?

dartstothesea · 20-09-2010 12:44am

First day back in the gym after being on holidays for more than a week. I actually could have gotten back in a couple of days sooner, not sure why I didn't (maybe being glued to Halo Reach

), or just maybe being in dread of the regression in strength I was expecting.

I took one 2.5KG step back in weight from where I was last at for all lifts. This was something I decided to do, was worried I was being overly cautious or whatever but as it turned out it was the right thing to do - squats haven't felt so difficult in a long time.

Bench press actually felt easier than expected, I think my shoulder joints really got the benefit of a week off.

19-Sep Squat 112.5 x 5
19-Sep Squat 112.5 x 5
19-Sep Squat 112.5 x 5
19-Sep Squat 112.5 x 5
19-Sep Squat 112.5 x 6

19-Sep Bench 65 x 5
19-Sep Bench 65 x 5
19-Sep Bench 65 x 5
19-Sep Bench 65 x 5
19-Sep Bench 65 x 5

19-Sep Bent over Row 57.5 x 5
19-Sep Bent over Row 57.5 x 5
19-Sep Bent over Row 57.5 x 5
19-Sep Bent over Row 57.5 x 5
19-Sep Bent over Row 57.5 x 5

19-Sep JK Situps BW x 24
19-Sep Prone bridge BW 01:15 (with more strict form than usual I guess)
19-Sep Situps BW x 28
19-Sep Prone bridge BW 01:15

19-Sep Seated Calf Raise 80 x 17
19-Sep Seated Calf Raise 85 x 17
19-Sep Seated Calf Raise 90 x 17

Having to take a step back at all was pretty disappointing but I'll be right back where I was in the very next session and it could be worse considering I'd taken about 10 days off from even eating and sleeping properly, too. Just happy to have gotten back in the gym today $:\$

dartstothesea · 22-09-2010 10:15pm

Back in the gym tonight with 76 hours rest since last session instead of 48 hours, mostly owing to having really destroyed my calves (and to a much lesser extent quads) with nearly 3 days of DOMS from that first session back after holidays.

Tried some extra stretching before starting squats today. I think it worked because I didn't feel anything wrong really during or after squats. Thanks for those tips.

Squats
Warm up sets x2

115kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 7

...or so I thought. When de-loading the bar I saw that on one side, one of 20kg plates was actually a 15. I had actually only done 5 sets of 110kg. Weak. I started telling myself the two extra reps I squeezed out in the last set made up for it, but I dunno. Disappointed now I didn't actually get back to my 115 PB today. I think I'm gonna just jump to 117.5 next time anyway and see how it goes.

Overhead Press

2 warm up sets

47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5

Deadlift

140kg x 5 (+1 extra rep for the laugh)

PB here. My grip almost failed because of the bar sort of rotating out a bit on the first rep but I held onto it in my fingers and still pulled all the way up in one go. Would that be considered a bad rep in competition or anything? Needed mixed grip then for 2 of the reps.

3 sets of chin ups, having to resort to negatives as usual unfortunately halfway into 1st set

Ha, I did some foam rolling at this point for the first time. On quads mostly. It's 'sore' but... I like this feeling, it's like having just the right amount of DOMS.

Jackknife situps x 24
Prone bridge x 1:15, stricter form these days
Situps x 28
Reverse crunches x 10

Ran 1min fast slow intervals for 7 mins. Very wrecked at this point, called it a night. Still disappointed about the squat error but will take what solace I can in the deadlift PB.

dartstothesea · 24-09-2010 9:33pm

Squat

3 x warm up sets

117.5kg x 5
117.5kg x 5
117.5kg x 5 (Lost count and wasn't sure if this was 4 or 5. Mind may have played tricks, hopefully a 5)
117.5kg x 5
117.5kg x 7 (did extra to make up for that possible 4 earlier, that last rep was a big battle)

My lower back felt really fried for nearly 10 minutes right after this. Thought I was going to herniate some **** just while deloading the bar.

Bench

3 x warm up sets

67.5kg x5
67.5kg x5
67.5kg x5
67.5kg x5
67.5kg x6

I'm getting 70kg next time no matter what. Spent far too much time arsing around in the 60s now.

Bent over Row

65kg: 5 x 5

Dips
The dip station in my gym has sort of almost parallel bars.

7 reps
4 reps
1

I suck at BW excercises. So embarassing. Each of those sets was to failure.

Then some foam rolling on quads mostly. Delicious pain.

Jackknife situps BW x 24
Prone bridge BW x 1:30
Sit-ups BW x 28
Reverse crunches x 26

Seated calf raise
80 x 14
90 x 14
85 x 12
80 x 12

Decent session. Something just left of my spine and inside the back of my shoulder blade feels seriously ****ed now though. Pretty sure it was the dips. I had this thing a couple of times before, it's not a problem but can feel like hell if I sleep on the wrong side of my body.

Looking forward to next session 'cause it should be nothin' but progress.

dartstothesea · 26-09-2010 7:10pm

Squats
Warm up sets x3

120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 6

Overhead Press

50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Deadlift

142.5kg x 5

I then loaded up 170kg and pulled it once. I had it locked out, I think, but still tried some hitching at the very top 'cause it felt like it could go higher.

3 sets of chin ups, having to resort to negatives as usual halfway through.

Jackknife situps x 24
Prone bridge x 1:32, stricter form these days
Situps x 28
Reverse crunches x 30

Seated calf extension
80 x 14 + hold 6 secs
85 x 14 + hold 6 secs
90 x 12 + hold 5 secs
80 x 13 + hold 5 secs

dartstothesea · 29-09-2010 11:02pm

Had to sort of rush into gym at about 8.30 after college (and after work) tonight. Didn't get my last assistance ex (reverse crunches) done in the end.

Squats
Warm up
A hasty walk to the gym
Lots of leg stretches
Some leg swings
Other hip stretches I don't know the names of

Bar x 5
50kg x 5
70kg x 3

Work
122.5kg x 5
122.5kg x 5
122.5kg x 5
122.5kg x 5
122.5kg x 5

...Squats are getting hard. Lower back felt all burnt out again this time, and I'm pretty sure I'm barely going below parallel lately. Think I'm going to drop back by maybe 10kg and concentrate on keeping form in check from there. Fưck you, ego.

Bench

Warm up
Bar x 5
40kg x 5
Bar x 5

Work
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

I've been on the verge of and chasing 70kg, small milestone though it may be, for what feels like ages now. Happy to finally be able for it. Maybe I could try 1RM 90kg or something soon.

Bent-over Row

72.5kg
72.5kg
72.5kg
72.5kg
72.5kg

I feel like I'm cheating or something with BO row form all the time. I don't know, it feels like I can't help but reef the bar up jerkily too easily when it would otherwise feel hard. Don't feel much bicep fatigue or anything, anyway. I'll read up on the form again.

Dips
Bodyweight
7
4
1

As mentioned earlier, gym was closing and I didn't get time fo' crunches. Boo.

dartstothesea · 29-09-2010 11:07pm

I want to throw in one single session of high volume on everything for the sake of form/technique practice etc and just to mix it up really. I'm thinking I'll try doing 7 or 8 sets of 8 with maybe 80% of my current 5x5 max. Does that sound unmanageable to anyone?

itsallaboutheL · 30-09-2010 12:48am

dartstothesea wrote: »

I want to throw in one single session of high volume on everything for the sake of form/technique practice etc and just to mix it up really. I'm thinking I'll try doing 7 or 8 sets of 8 with maybe 80% of my current 5x5 max. Does that sound unmanageable to anyone?

yes

d'Oracle · 30-09-2010 10:53am

dartstothesea wrote: »

I want to throw in one single session of high volume on everything for the sake of form/technique practice etc and just to mix it up really. I'm thinking I'll try doing 7 or 8 sets of 8 with maybe 80% of my current 5x5 max. Does that sound unmanageable to anyone?

If you are missing reps, take 10% off your working weight and work back up in smaller increments.

Or else consider dropping to 3 sets of 5 for your work weights.
Rippetoe was asked in an interview why he recommended 3x5. He said in his experience (years of teaching linear progression, which Medhi doesn't have*) that he found 2 sets too little and 4 sets too much.

Also consider taking longer rests between sets if you aren't taking very long to recover.

Its easy to have good form at light weights, the point is to have good form at heavier weights. The 8 sets of 8 is mentalism IMO.

*Before anyone starts, this is just my thoughts on it. If you try to start some SS vs SL thing, that's you starting it, not me.

dartstothesea · 30-09-2010 2:04pm

Ah, okay, I just thought using 80% of my 5x5 might be easy to do like 8 sets with instead. I was kind of only guessing...

I may do like you said and just drop the work weight back a little, keep the form strict and throw in an extra couple warm up sets.
Thanks.

Oh, I def think I'll stick with 5 sets for the moment. 'Til I stop progressing, I guess.

dartstothesea · 01-10-2010 9:11pm

Between work, college, gym and internet this week I reckon I went into today's session with a bit of a sleep deficit and maybe not as recovered frmo Wednesday as I should've been.

Stretching

Squats
Warm up sets x 3

Nearly started my work sets with a 15kg bar instead of 20 without realising. Luckily spotted it just in time.

Work sets

115kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 7

Dropped the weight back slightly as discussed. Made sure I went at least to parallel if not a little lower on every rep. I was keeping the weight to the rear and not leaning forward a bit better than usual too I think, but this still needs improvement.

Overhead Press

52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

By the 4th set in I didn't think I was gonna make this. I don't actually even know how a push press is performed (can guess though) but I've a feeling I resorted to a little bit of that on the last set to get me through. Felt less balanced than usual under the bar when pressing today. Boo.

Deadlift

Warm up sets x 3

145kg x 6

I really need to get some chalk or something.

Also lashed out 11 fast deadlifts w/ 70kg after.

Chinups x whatever - no sign of ceasing to suck at these any time soon. Squeezed out every last negative though. Can anyone recommend a good alternate exercise (preferably barbell) to help improve my chin up / pull up?

Lots of ab stuff:
Jacknife situps x 24
Prone bridge x 1:30
Stretching
Situps x 28
Prone bridge x 1:15
Reverse crunches x 16

Seated calf raise
75 x 16
85 x 14
90 x 13
100 x 9
75 x 10

Then a pathetic 2-3 mins on treadmill with incline & speed intervals on balls of feet. I used to have this cardio **** in me. Longish session today though. Glad.

dartstothesea · 04-10-2010 10:21pm

Nap after work and then gym. I might've actually had a lab in college this evening. Dunno. Oh well.

Squats
Warm up
Lots of leg stretches
Some leg swings
Bar x 5
60kg x 4
80kg x 3
100 x 1

Work
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5

Form feeling a bit better now. Still leaned forward a little much on a few reps though. Pretty sure that's what ruins my lower back, too.

Bench

Warm up
Bar x 5
40kg x 5
50 x 4

Work
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5

Felt just as easy as 70kg the last time. Finally some easy bench gains.

Bent-over Row

75kg
75kg
75kg
75kg
75kg

Dips
Bodyweight
8
4
1

Jackknife situps x 24
Prone bridge x 1:35
Reverse crunches x 18

Hadn't time for anything else, gym was closin'.

dartstothesea · 06-10-2010 9:22pm

Stretching

Squats
Warm up sets x 3

Work sets
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 6

Form felt improved still.

Overhead Press

55kg x 5
55kg x 5
55kg x 2/3 - Failed to get the third one up I think.

I was utterly done for with 55kg at this point. No idea why it felt like I'd added an extra 10kg or something from the previous session. And my bench has been going up and all, I can't understand why I failed so bad at 55kg today. The bar seemed to be one with a thicker grip than usual and I thought maybe it was actually a heavier bar but... probably not

Deloaded a little and last couple sets went something roughly like:
50kg x 3
50kg x 4
50kg x 2

Deadlift

Warm up sets x 2

147.5kg x 5 (+1)

Actually failed to get the second rep up but I think it was just 'cause some wiseguy decided to practically walk into the end side of the bar as I was pulling.

Chinups x dunno. Lots of failures.

Abs stuff
Jacknife situps x 24
Prone bridge x 1:15
Stretching
Situps x 28
Prone bridge x 1:00 (couldn't hack the prone bridges much at all today for some reason...)
Reverse crunches x 26

Some DB pec flyz.

Seated calf raise
80 x 16
85 x 14
90 x 13
100 x 12
75 x 12
60 x 24

Pretty disappointed about the OH press fiasco. Must eat more. Also too much of the session spent arsing around waiting for rack and scavenging plates. **** you, Stronglifts Workout B.

dartstothesea · 06-10-2010 10:55pm

I just decided there and signed up for that Crossfit Total comp on saturday. Hopefully being totally outperformed by people several KGs lighter than me (e.g. Hanley) won't be too demoralising, heh. I proposed openings of 135kg Squat, 60kg OH Press and 150kg Deadlift. I've only actually 1RM tested my deadlift so am being conservative / cautious. I would hope to maybe get 150kg+ squat, 70kg+ OH Press and 180kg deadlift. Maybe I'll at least have a shot at being most improved or something by December $:\$

dartstothesea · 12-10-2010 11:14pm

9th October
09 Oct BB Squat 122.5 x 5
09 Oct BB Squat 122.5 x 5
09 Oct BB Squat 122.5 x 5
09 Oct BB Squat 122.5 x 5
09 Oct BB Squat 122.5 x 6
09 Oct Bench 75 x 5
09 Oct Bench 75 x 5
09 Oct Bench 75 x 5
09 Oct Bench 75 x 5
09 Oct Bench 75 x 5
09 Oct Bent over Row 77.5 x 5
09 Oct Bent over Row 77.5 x 5
09 Oct Bent over Row 77.5 x 5
09 Oct Bent over Row 77.5 x 5
09 Oct Bent over Row 77.5 x 5
09 Oct Dips BW x 8
09 Oct Dips BW x 4
09 Oct Dips BW x 3
09 Oct JK S Up 24
09 Oct Prone Bridge BW 1:15
09 Oct S Up 28
09 Oct TM "MT" Run 11:00mins 1600m

And yesterday 11th October:

Squat
125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5

OH Press
55kg x 5
55kg x 5
50kg x 5
40kg x 5
40kg x 5

Know I'm not really supposed to take weight off the bar but I was totally done for after the second set. Couldn't get another single one up with 55kg. That's twice now I've failed badly on OH press in a row. May have to go back to starting with 52.kg. Lame.

Deadlift
150kg x 6

Chin ups

Situps, Prone Bridges, Reverse crunches

Seated calf extensions

...I had a tonne of caffeine in me for this workout and it felt mental. Squats and Deadlift felt so much less hard and my rests in between were really reduced.

dartstothesea · 16-10-2010 12:09am

Warm Up

Squats
4 Warm up sets

127.5kg x 5
127.5kg x 5
127.5kg x 5
127.5kg x 5
127.5kg x 5

Bench

3 warm up sets

77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 3
77.5kg x 3

77.5kg x 3 again then also to try to atone for having missed 2 reps on each of the last two sets. Fυck. Felt like I just couldn't get my form quite right or consistent. Elbows flared way out when I couldn't get the bar back up again.

Pendlay row (trying this instead of bent over row. I think it's easier to know I'm not cheating on form. Haha, these were leaving me so dizzy. Awesome.)
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Dips

Seated Calf extension

Situps
Prone Bridge
Reverse Crunches

Caffeine buzz again for today's workout. Energetic but dizzy. Gutted about not making the bench sets. Feels like I'm failing all over the place on anything upper body related.

dartstothesea · 17-10-2010 6:28pm

300mg caffeine

Warm up
Leg swings
Other stretches from the muay thai class I haven't gone to in weeks now...

Squats
3 x warm up sets

130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5

Overhead Press

2 x warm up sets

52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Deadlift

152.5kg x 6

Chin ups

4
2
1
Negatives (holding as long as I can each time):
1
1
1
1

Jacknife situps x 24
Prone bridge x 1:40
Situps x 32
Prone bridge x 1:20

DB bicep curls
2 x 12.5kg DBs x 8
2 x 12.5kg DBs x 8
2 x 12.5kg DBs x 8

Seated calf extension
16 plates x 16
17 plates x 16
18 plates x 14
20 plates x 12
14 plates x 22

donkey single calf raise
9 x left leg
9 x other leg

dartstothesea · 21-10-2010 6:50pm

Warm Ups

Squats
3-4 Warm up sets

132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5

Hard, hard session for squats there. Had to take longish rests. Felt severe dizziness after each. Back and erectors felt more okay than usual, though. Legs were destroyed, that's fine with me though.

Bench
3 warm up sets

77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5

1st and second set felt mad sketchy, by the 5th I'd sorted my shіtty technique out a bit and felt fine, though not without plenty of fatigue. Ended up having a little more than usual left in the tank for dips later on I think.

Pendlay row (still hard to know I'm keeping form good. Still so, so dizzy after every set).
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5

Dips
9
4
3

Jackknife Situps 26
Prone Bridge 1:30
Situps 32
Prone bridge 1:00
Reverse Crunches 20

Standing and donkey calf raises

So yeah, thought I might faint or something at a few points today. I don't know if it's down to too much caffeine, not enough sleep, or having sort of a blocked-up head / headcold. Hopefully next session's fine.

dartstothesea · 23-10-2010 6:31pm

300mg caffeine

Warm up
Leg swings
Some sitting position hip and groin stretches

Squats
3 x warm up sets

130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5 + 1

Yeah, I stepped it back to 130kg (would've been doing 135kg today). Really didn't like doing it but I think it's necessary every once in a while to stagger my linear progression just a tiny bit to keep the squats all fully below parallel. Lots of reps from the last session felt like just parallel so I knew I had to get lower and it'd maybe require a pause in progression on the weight.
Plus I haven't been sleeping well for the last 5 days or so and doubted whether I'd be at 100% for squats at this stage.

Overhead Press

2 x warm up sets

55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Deadlift

155kg x 5 + 1

Regular grip felt like total shіt, needed mixed grip almost every rep. Everything else felt easy though. Maybe the acquisition of some straps would see me lifting 160kg+ with no problems.

Chin ups

4
3
2
1
1
1
...and then a few negatives.

Jacknife situps x 24
Prone bridge x didn't time it. 30 longish breaths.
Reverse crunches x 24
Prone bridge x didn't time it. 30 breaths.

Would've stayed longer for some calf raises or treadmill but gym was closing.

ray jay · 24-10-2010 2:16pm

if you haven't already, you should definitely invest in some chalk. For me it's the difference between struggling with a mixed grip to being comfortable using double overhand. Plus it makes you look like a pro :cool:

dartstothesea · 25-10-2010 8:07pm

Warm Ups

Squats
3-4 Warm up sets

132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5

Bench
3 warm up sets

80kg x 5
80kg x 5
80kg x 4
80kg x 2
80kg x N/A

Total bench failure again. Elbow joints felt shaky, wrists felt shaky. Technique didn't seem right as a result. Just couldn't get it right and got totally wrecked by 3rd set. Failed. Maybe I'm just not eating enough. Gutted to fail so bad.

Pendlay row
Form a little better than previous sessions, I think. I can't pull the bar up as far as it touching my chest, though. I'll double check now but I hope that doesn't mean I'm not even doing the reps right.
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5

Dips
7
4
3

Jackknife Situps 26
Prone Bridge 1:30
Situps 32
Prone bridge 1:00
Reverse Crunches 24

Seated calf extensions 16, 17, 18 and 20 plates. Then set with 12 plates.
Standing and donkey calf raises x 14 each leg.

Treadmill intervals run on balls of feet, 9:00, around 1.3km

itsallaboutheL · 25-10-2010 8:50pm

dartstothesea wrote: »

Pendlay row
I can't pull the bar up as far as it touching my chest

That means the weight is too heavy....

dartstothesea · 25-10-2010 10:33pm

Ha, so I see. I really need to check the proper form for stuff before doing it. Back to <60kg I go...

dartstothesea · 27-10-2010 9:22pm

~400mg caffeine

Warm ups
Lotsa leg swings
Hip and groin stretches
Shoulder warm up

Squats
3/4 warm up sets

137.5kg x 5
137.5kg x 5
137.5kg x 5
137.5kg x 5
137.5kg x 7

Overhead Press
2 x warm up sets

57.5kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 4
57.5kg x 3 + 1

Ugh. Close this time. Failed on last rep of 4th set and 4th rep of last set. Should definitely get it next time at least. I usually seem to fail worse than this after moving up a weight on OH Press so it's an improvement, sort of...

Deadlift
60kg x 5

157.5kg x 5 + 2

Needed mixed grip all the way. Double overhand grip isn't coming close to cutting it. Should I be concerned about this? The weight feels pretty comfortable for the rest of me. Could easily add +5kg next time, grip issues aside.

Chin ups
Still blow hard at them.

4
2
1
1
1
Negatives:
1
1
1

Jackknife situps x 26
Prone bridge x 1:40
Situps x 34
Prone bridge x 1:20
Reverse crunches x 26

Seated calf extension
16 plates x 18
17 plates x 16
18 plates x 14
20 plates x 12
12 plates x 22

Treadmill inclined intervals 1:1
0.0 incline vs 10.0 incline
All on balls of feet
10 minutes
1.2km
~130 kcals (I think)

Disappointed to fail on OH Press but confident for next time. Think I'd just fried my lower back a little too much with the extra 2 squat reps and couldn't get the right amount o' lean on during press sets.

Traps and Tricks and Such

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