Traps and Tricks and Such

dartstothesea · 04-09-2010 9:02pm #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 9:05pm

My eyes.

They bleed.

itsallaboutheL · 04-09-2010 9:06pm

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

dartstothesea · 04-09-2010 9:06pm

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 9:09pm

You must excel good.

dartstothesea · 04-09-2010 9:10pm

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

dartstothesea · 06-09-2010 8:05pm

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 9:46pm

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 · 19-09-2010 11:44pm

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 9:15pm

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 8:33pm

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 6:10pm

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 10:02pm

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 10:07pm

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 · 29-09-2010 11:48pm

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 9:53am

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 1:04pm

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 8:11pm

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 9:21pm

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 8:22pm

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 9:55pm

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 10:14pm

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 · 15-10-2010 11:09pm

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 5:28pm

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 5:50pm

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 5:31pm

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 1:16pm

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 7:07pm

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 7:50pm

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 9:33pm

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 8:22pm

~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.

dartstothesea · 29-10-2010 4:41pm

300mg Caffeine

Lots of leg swing and hip stretch type warm up. Some joint just near to the right of my tailbone felt sketchy (kind of sore/weak/strained maybe) before going to gym but maybe I just wasn't out of bed quite long enough.

Squats:
Warm up sets
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5

Definitely taking more than a day off before next session because of this. Lower back took a beating and was already sort of feeling that before I even went to gym. Happy to get 140kg all below parallel though. Just realised I took a 5kg jump increase last time by mistake, haha.

Bench:
Nice fella I know to talk to in my gym gave me some form tips before my bench sets. Now going with a slightly closer grip (pinky on the bar's ring) and touching a little bit lower than nipple on my body with the bar.
I think this helps and I can lift more like this. Too bad I couldn't find out for sure today though because like an idiot I accidentally loaded 10kg less than I was supposed to on the bar and did:

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

I actually thought the new form was making it all so easy until I realised my mistake and duly put 80kg on and did as much as I still could:

80kg x 4
80kg x 3 (may have just been 2 actually, not sure)

So, big fail on bench today I'd say. Lame.

Pendlay row:
Proper form, full ROM this time! $:\$
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Dips:
Arms were ruined. I think I managed 2.

Skipped ab stuff due to having to be somewhere.

Did about 4 minutes heavy bag work.

Does my erectors complaining severely every squat session mean it might be time to belt up? Legs feel okay. I'm only squatting 1.4 x BW for 5x5 at the moment.

d'Oracle · 30-10-2010 11:35am

Dude, you are crushing the squat progression.
Good job.

I wear a belt for all my heavy squat sets and my back always gives me grief.

dartstothesea · 01-11-2010 10:45pm

Warm ups

Squats
4 x warm up sets

140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5

Ugh, I fυcking (think I) lost count of what set I was on sometime after the 3rd. I'm almost positive I did do the full 5 though. Last couple of reps had to really be ground out, like.
Lower back (and right knee, slightly) felt sketchy all day before and in the gym before squats so I didn't jump up to 142.5kg yet. Lame, I know. Next time.

OH Press
2 x warm up sets

57.5kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5

At last. Leaning back (the small amount my burned out lower back would allow) and just belting out the reps without delay seems to do the trick. Any time in the past I've paused for breath at all at the top of a rep has been my undoing, I reckon.

Deadlift

160kg x 5

Wow, this felt so hard. Managed a successful double overhand for the first rep and used mixed for the rest. Dunno if I was just spent from squats but this just felt so heavy on the lower back and hips. Thought I was on firmer ground than this with my DL. Ah well.

Chinups x a few.

Gym about to close. Skipped ab stuff.

Seated calf extensions.

Have to make sure to get in the gym earlier in future.

dartstothesea · 05-11-2010 7:16pm

About to go to the gym, haven't been since Monday but have somehow maintained an unpleasant, chronic back pump since then.

dartstothesea · 05-11-2010 11:16pm

~300mg Caffeine

Lots of leg swing and hip stretch type warm up.

Squats:
Warm up sets

142.5kg x 5
142.5kg x 5
142.5kg x 5
142.5kg x 6
142.5kg x 6

Bench:

80kg x 5
80kg x 5
80kg x 5
80kg x 5*
80kg x 5

*Had a lad spotting me for this set and he was sort of... over zealous I guess - just coming up from the last rep he said something and I got distracted and paused the bar above my chest for a sec. I'd started to finish the rep and felt grand to get it back up but he pulled it up for me...
He realised it though and immediately gave me a lift off to do another 2 reps, I have a feeling he was assisting me a little on them though :S
He assured me I'd done my 5 reps, and I know I could have, so, that's what I'll call it...

Pendlay row:
Finally got a nice upper back fatigue going with these. Think I've got the form down.
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Dips:
9
4
3

I know I still suck at these. I weight 100kg and probably +20% BF. After a nice hard cut 'round the end of year I hope to improve.

Ab stuff
Jackknife situps x 24
Prone bridge x 1:15
Situps x 30

Did some standing and donkey calf raises, not as much as I woulda liked - gym closed again. Still not in early enough. Quite happy with the workout though. Lower back pump actually felt totally gone by the time I finished benching. Stoked to get the 80kg 5x5 too.

dartstothesea · 05-11-2010 11:18pm

As I mentioned a couple of posts ago I've brought my bench grip in ever so slightly (1 pinky width) and touch my chest a bit lower down (little below the nipple). Would this account in a big way for me being able to lift heavier? I'd like to think I just got plain ol' stronger but better form is nice too, I guess...

dartstothesea · 07-11-2010 6:47pm

Warm ups, Stretches

Squats
4 x warm up sets

145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5

I've probably been leaning forward a little much on squats lately and my knees, particularly right knee were letting me know about it. Legs had the feeling like I could snap 'em like twigs at the knee for a fair while after squats. Also don't know if I was getting as far below parallel as I'd like. Think another little hop back in weight will let me catch up and keep progressing safely.

OH Press
2 x warm up sets

60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Leaning back a little and just throwing the bar up urgently still doing the trick.

Deadlift

162.5kg x 5 + 1

Felt much easier than last time.

Chinups x 4, 3, 1
Couple of negatives. Feeling stronger on these, definitely able for a little more full ROM reps now.

Ab stuff
Jackknife situps x 28
Prone bridge x 1:30
Situps x 36
Prone bridge x 1:15
Reverse Crunches x 24

Seated calf extensions x loads
Donkey calf raises with 24kg dumbell.

I've (over)done something weird with my calves, left one especially. A weird bump has appeard on the outer side of my left shin. Where's not really supposed to be as much muscle, like. Bit freaked out about that. Can you get a hernia or something on a shin? :S

dartstothesea · 12-11-2010 11:14pm

So I'm about 3 days into a "no"-carb diet. Last I checked I weight right around 100kg. Maybe 99kg. I'm hoping to get ketosis going and properly ditch some fat and try clinging to every gram of muscle. I heard people with high bodyfat % don't necessarily need (as much of) a carb-up so I'm not sure yet if I'm gonna have a big cheat day after a week. Any thoughts appreciated though. I'll see how my strength goes.

Here's a little summary on what sort of intake I'm getting:

Wednesday
1500kcals total (I think I forgot to put something small in the calculator though)
20.8g Carbohydrate
78.5g Fat
160.6g Protein

(I'm not sure if these are already included in the carb and fat totals above: )
6.1g Sugar
32.9g Saturated fat

Thursday
2139kcals
14.2g Carbohydrate
126.6g Fat
231.1g Protein

(Again, think these might already be counted in carb/fat totals: )
4.5g Sugar
66.5g Saturated fat

Friday
1727.4kcals
10.9g Carbohydrate
93.9g Fat
209.8g Protein

(Possibly included above: )
3.4g Sugar
52.4g Saturated fat

...and all I'm probably gonna ingest for the rest of tonight is some Coke Zero.

Tonight's workout below. Didn't quite get in the gym early enough again so would've liked to get some more dips and ab stuff at least in. Don't seem to have lost a tonne of strength yet and I feel like a lot of it is having taken the last 4 days off anyway.

~200mg caffeine

Warmups

Squat
Warm ups x 4

142.5kg x 5
142.5kg x 5
142.5kg x 5
142.5kg x 5
142.5kg x 6

First set or two was a little shaky form-wise (still made sure to go below always) because having an enchanted, magically rotating barbell on my back was pretty distracting, trying to keep some semblance of a grip on it, I mean.

Last rep or two were bit of a grind, nothing too brutal although my right knee feels sketchy on the inner (left) side of it yet again. It clicks loads as I turn on it, too. Left knee's fine.

No back pump today, yuss.

Bench
3 x Warm ups

80kg x 5
80kg x 5
80kg x 5
80kg x 3
75kg x 7

80kg was more than I could chew today, for whatever reasons. It'd been a week since I benched, maybe that'd account for it. Either that or it's the diet.

Pendlay Rows

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

Dips
BW x 8

Didn't get to do any more sets 'cause of gym closing but surprisingly these felt as easy/hard as usual. Maybe a slight drop in bodyweight already.

dartstothesea · 14-11-2010 7:31pm

Yesterday (Saturday)
2047kcals total
125.4g Fat
4.4g Carbs
220g Protein
(incl. 1.1g Sugar, 64g Sat. fat)

Today (Sunday)
1917kcals total
5.8g Carbs
115g Fat
204g Protein
(incl. 1.2g sugar, 57.8g Sat. fat)

Today's workout:

~250mg caffeine

Squats
Warm-up x 4

140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5

Conscious of maybe not having so much energy due to the diet and since would be deadlifting today, just stuck at a safe 140kg for the 5x5 today. Form felt better than ever actually. Right knee felt relatively okay. Used a less wide, less obtuse stance than usual, I think. (Relatively) easy sets.

OH Press
Warm ups x 2

60kg x 5
60kg x 5
55kg x 5
55kg x 4 (I think)
50kg (ugh...) x 5

Serious press failure today (if it ever says I did less than 5 reps - it's because I failed, like). It's a week since I last pressed and yeah, putting it down to diet too. Form felt hard to get right. Couldn't get any lean on without feeling seriously unstable.
It seems in the grand scheme of getting stronger etc, strength comes to presses last and leaves my presses first.

Deadlift
100kg x 3 warm up

160kg x 5 + 1

Got plenty of chalk on and a double overhand grip worked good for 2 reps and okay for 1 rep. Then on to mixed.

Chinups
4
3
1
1
1
and then some negatives. Guess I haven't stopped weighing too much yet...

Ab stuff
jackknife situps
prone bridge
situps
prone bridge
reverse crunches

Calf extensions
Standing donkey calf raises

The weird bump on outside of my left shin may gotten slightly more pronounced after doing this calf stuff...

In light the slight loss of strength so far I'll have to look at the results of this diet by the end of the week maybe and consider whether to carb up or continue diet, etc.

dartstothesea · 19-11-2010 12:39am

Can't be bothered posting all the exact intakes from the last few days but it'd suffice to say I've followed the same pattern of
~2000kcals
<10g carbs
>100g fats (anyone think this is too much? I could probably really cut back on cheese here. Having over 200g cheese every day)
>200g protein

...without cheating in the slightest. I don't really know if my body is in an actual state of ketosis and using ketones instead of glycogen or whatever but sure I'm still alive over 7 days later and feel okay so it probably must be on ketones.

I've definitely leaned out a bit, certainly noticeably from my own point of view anyway. I think today my eyes got used to it a bit though because it feels like I can't see improvement tonight.
I think I'll stop focusing on that for a while anyway. I plan to keep going until maybe 4th December. I'll probably need to sort out a carb-up at some point if I want to keep doing anything remotely worthwhile with a barbell in the meantime though. Not progressing in weight lifted is boring as hell. Ugh.

Oh, and other downside - nature called. Told me I haven't been getting nearly enough fibre $:\$

Today's workout:

300mg caffeine

Warm ups

Squats
4 x warm up sets

142.5kg x 5
142.5kg x 5
142.5kg x 5
142.5kg x 5
142.5kg x 6

A couple of these were serious battles. Fell deep in the hole for a rep at some point early in the 4th set I think but hauled ass back up pretty sharp. Guess I wasn't tight enough.
Had to have the bar slightly higher than usual 'cause that blasted powercage (as opposed to squat rack) doesn't have quite the right hook heights for me. Grip on the 2nd set was a mess from the beginning.

Bench
3 x warm up sets

75kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 6

So I'm now 5kg back from my PB for 5x5 on bench. Not encouraging. Only consolation maybe is it didn't feel all that hard. Perhaps could've managed a 77.5kg.

I think I did something stupid to my right shoulder joint with one of my made-up shoulder warm ups. Serious nigglage ongoing here.

Oh, I've noticed I feel a fair bit more flexibe at most stuff right now. Maybe leaning out slightly just lets your bits bend and flex against other bits with less resistance...

Pendlay Row

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

Felt easy today. I didn't have a mirror to properly check form though... Headrushes / faint feelings after sets particularly strong this time :S

Dips
8
4
4
Feel about as easy/hard as always. Going to failure on dips felt much more sudden and pronounced than ever before. Like when the muscles were done they were done and no argument or pushing through.

Ab stuff, same as usual.

Calf extensions, same as usual. Started trying donkey raises while holding a 20kg kettlebell, probably look like a serious chode to some onlookers, haha.

dartstothesea · 20-11-2010 1:13am

Decided to go and nom ALL the carbs tonight, haha.

I tried to keep it low fat and high GI but as I was deciding what to order and buy in the shop, I may have made some hasty, hungry decisions.

Hope I wasn't a bit premature doing this after just 10 days of no carbs but maybe it'd be fine since I was seriously having next to none, like, 5g - 10g at most on most days.

Hoping my recovery will be immediately be kicked into 6th gear so I can be all good to go gym tomorrow.

I do a lot of hoping... might start calling it positive thinking or something more useful sounding. $:\$

dartstothesea · 23-11-2010 1:47pm

Yeah, I'm done with this diet. Got leaner alright but for now there's no way I'm risking seeing my press regress to the days of sub 50kg for flat 5x5. Press was pathetic last night.
The ~2 weeks on no-carbs and calorie defecit lost me about 5-7.5kg each on Squat, Bench and OH Press and about 2.5kg on other stuff. Not huge but the idea that I'd continue to get weaker was too much to put up with. No more cutting for a couple of months.

Not bothered posting full detail like usual 'cause on my phone here but last night I had:

Squats 142.5kg for 5x5
Total battle and grinders, also fell deep in hole again. Haha definitely felt close to fainting but pulled the last rep out somehow.

Press 57.5 for 2x5, then 50kg for 3x4 or something. Such a fail.

Deadlift 162.5kg x 5 + 1
No probs.

Chinups
5
4
3
Then some negs.
Felt stronger than ever before at these for some reason. I must've lost weight.

Ab stuff

Calf stuff

Treadmill incline interval stuff

mrpink6789 · 23-11-2010 3:23pm

Good to know you saw the negatives on a calorie deficit, I better sort out my diet so if I want to stop failing on the Press and Bench!

Edit: Actually do you mind me asking what your usual diet would consist of to get those gains?

dartstothesea · 23-11-2010 5:34pm

I wasn't too careful about counting my diet when getting bigger but I'd say I was usually aiming for 3,500kcals and 300g or more of protein every day. Couldn't tell you how much of anything else. Also about 5g+ of creatine every day.

Yeah I hope to get back on track now with my bench and press. Thing about them is that having a lighter body won't make then much easier, whereas you'd feel a difference with squats I suppose.

dartstothesea · 25-11-2010 12:08am

Still just making up the last of the ground I lost on the diet:

300mg caffeine

Warm ups

Squats
4 x warm ups

142.5kg x 5
142.5kg x 5
142.5kg x 5
142.5kg x 5
142.5kg x 5

Still difficult but not so brutal as last time. I got the depth every time, at least but bar speed was noticeably slow on lots of later reps. I got the 5x5 though so greediness will win out and I'll most likely end up increasing the weight for next session.
Longish rests between sets today, too. Right kneecap still feels weird after a set or two and prone to clicking then when I walk. Elbows felt awful too.

I'm going to start doing a bit of bicep and tricep assistance at home on rest days, actually. I'm thinking just some pushups and curls with a pair of light dumbbells my GF has. They're blue coloured so it could be worse like.

Bench
Warm up sets x 3

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

Needed some crazy long rests 'tween sets to ensure I got the 5x5 without failing. I did it in the end. Elbows felt shattered. See above: my decision to add elbow assistance crap on rest days.

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

I've promised myself to start upping the weight on these already. 55kg next time, no excuses.

Dips
Total weaksauce. I'd spent everything getting my bench 5x5 earlier and the ongoing elbow and shoulder joint sketchiness really affected me. I need to re-up on my glucosamine and fishy oils etc for joint care, I realised. Been a while since I ran out.

Ab stuff
26 x Jackknife situps
1:30 prone bridge
36 x situps
1:15 x prone bridge
26 x reverse crunches (starting to realise these are great. You can get a proper pump/burn/fatigue going which I find pretty hard to achieve with regular situps etc).

Calf extension stuff. Personally I think (low) bodyfat is pretty pivotal in the appearance of having well built calves but it feels like I've barely made mine grow. I suppose doing them at the end of every session isn't going to have too profound an effect maybe.

dartstothesea · 27-11-2010 5:25pm

300mg Caffeine

Warm ups

Squat
Warm up x 4

145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5

Feels hard to get my stance feeling right these days. Back pump has been minimal lately though and my right knee wasn't even too bad today.

OH Press
Warm up x 2 sets

55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 6

Yuss. Feels like I got my technique back at last anyway. Now to claw my way back to 60kg and beyond.

Deadlift
60kg x 4 warm up

167.5kg x 5 + 1

Ended up stopping after first 3 reps and then doing the last 3 a minute later. Not a long rest, but, I had to go get chalk. Some o' these reps were pretty ugly but I got them all up in the bitter end.

Chinups
4
3
2
1
1
1
1

Ab stuff

Calf extension & raise stuff

Pec fly stuff

dartstothesea · 30-11-2010 12:58am

~300mg caffeine

Warm ups

SQUAT
Warm up set x 4

147.5kg x 5
147.5kg x 5
147.5kg x 5 (was probably 6 actually)
147.5kg x 5
147.5kg x 5

BENCH
3 x warm up sets

80kg x 5
75kg x 5
75kg x 5
75kg x 4
0kg x 0

1 x ****ed off home

What went horribly wrong today was my elbows, forearms and grip. I got to a stage where the weird ache in my forearms and wrists was agonising after trying to grip anything for a few seconds, let alone clench a loaded bar. The squats did something diabolical to my elbows (something that was already very much there, mind) and by the time it was time to bench I just couldn't grasp the bar steady really. Serious achage in my elbows / bottom of biceps. I don't know if the problem is something with my squat form or just maybe my biceps trailing behind in strength bs everything else. Or maybe it's the cold or something. No idea. I better figure it out before next time, though.

d'Oracle · 30-11-2010 2:59pm

Maybe its time to slow your squat down.
Even 2.5kg a week is still awesome progress.

Give your elbows a chance to rest a bit.

Suggestion

The Advanced Novice Program

Week A
Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Day 2
Front Squat 3x5 OR Light Squat 2x5 (80% 5RM)
Press 3x5
Deadlift 1x5
Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted
Week B
Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted
Day 2
Front Squat 3x5 OR Light Squat 2x5 (80% 5RM)
Bench press 3x5
Power clean 5x3
Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

dartstothesea · 01-12-2010 10:05pm

^Thanks again for that. I will have a look at Practical Programming this week and try to get myself on something like that, more advanced than my novice progression.

Today: ~300mg caffeine

Walk through snow for ages to the gym

Warm ups

Squat
Warm ups x 3 sets

100kg x 8
100kg x 8
100kg x 8
100kg x 8
100kg x 8

So I went with a lower weight, more reps and a higher bar position today. Worked well, got mad below parallel on everything. There's no reason I shouldn't go as low on all heavier sets, really. I'm definitely going below parallel as it is but might consider a little drop back in weight to get low as possible like today.

Elbows felt more or less okay. Them and my shoulder are still just on the mend anyway.

OH Press
Warm up sets x 2

57.5kg x 5
55g x 5
55g x 5
55g x 5
55g x 5

So I could feel after the 1st set there was no way 5x5 on 57.5kg was happening today. Settled for 55kg. Again. Ugh. Next time though.

Deadlift
Warm up set w/ 100kg

170kg x 3
170kg x 2

Had no chalk $:\$

Chin ups
4
3
2
1
1

Ab stuff

Calf extension stuff

dartstothesea · 03-12-2010 10:01pm

~300mg caffeine

Warm ups

Squat
4 x warm up sets

150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5

Not totally happy with the depth on some of the reps. Definitely just parallel at best, I'd love to kid myself, but yeah. I'm changing up the squat program after today anyway. 150kg was a nice milestone to get to before doing that.

Oh, I kept the bar higher than usual. Elbows weren't too bad. Managed to escape crippling back pump somehow too, 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

Longish rests. Maybe 80kg, was possible, dunno. Next time for sure.

Pendlay Row
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Dips
4
3
2
1

Calf extension stuff

Treadmill inclined intervals on balls of feet ~10 mins ~160 kcals

Traps and Tricks and Such

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