Before I lose my notebook

Killgore Trout

Since I've been viewing other people's training logs (thanks) I should share my own. And before I lose my little notebook.

38 Years old male. 82Kg ~22%BF.

Sports: I like to do open water swimming races (not getting much swim work in at the moment due to other commitments). Done some Triathlons and running in the past - rubbish at cycling and running.

Mainly been weight training and commuting to work on bike at the moment.

Recently moved from KB and Olympic lift classes to more weight work. When I don't get to the gym I try to do bodyweight and dumbbell work at home.

Took up the weight training work 2 years ago after illness; I had lost a lot of weight and it was also recommended to maintain bone density.

However a few months ago I decided I wanted to push it more rather than a bit of maintenance work. And hit the gym for squats and deadlifting. Was taking it easy on the upper body so as not to screw up the swimming, so stuck to bodyweight and dumbbell work at home for upper. Have been getting in 3 leg days a week consistently; with the exception of on week for holidays.

Looking back in my notebook for the last thee three months my squat has gone from 65kg (8 reps at the time), at the moment I'm hitting 125kg PR (6 reps). 1RM deadlift 100kg to 140kg.

Snatch is at 45Kg, C&J at 60.

Long term goals are the usual stuff: Stronger, Leaner, eating cleaner, adding muscle.

Medium term pack on some muscle - after that cut out the fat in time for the summer.

Trying to get some upper body barbell work in in the gym at the moment. Have moved deadlift out of leg days. This week squats Mon Fri, legs Weds, next week.

Over the next few months I have limited time because of job and college project.

SO last week:

Monday

---

Trying to get some upper body barbell work in in the gym at the moment.

Cleans
20kg x5
30kg x5
35kg x5
40kg x5

Press
20kg x8
30kg x8
35kg 4x8

Stiff Legged Deadlift
60kg x8
70 kg 2x8

Deadlift
110kg 4x5
110kg 4x3
been trying to get a balance between volume and weight in deadlifts. My grip strength seems to be limiting me.

Wednesday

---

Gym afternoon
Bench press
20kg x8
30kg x8
40kg x8
45kg 5x8
I haven't done much benching so i want to get the technique right. Felt a bit crunchy in the L shoulder initially but seem to have sorted that out.

Squats
60kg x12
70kg x10
80kg x8
90kg x8
100kg x8
110kg x8
115kg x6
125kg x6

Home night:
Pull ups - neutral grip
BW 5*4
Bit weak on the last reps of sets 4 and 5.


Friday

---

Deadlift
60kg x8
80kg x6
100kg x1
110kg x1

120kg 2x5
130kg 1x5

Cleans followed by presses
Do n cleans, followed immediately by n presses, rest 60-90.
20kg x5
30kg x5
40kg 3x5

---

Neglected my pulling this week. the last month I usually manage to get in 3 days of pull-ups with some DB rows, and maybe some curls.

Looking back in my notebook it looks like I have neglected my snatch over the last month too.

Room for improvement this week.

Alf Veedersane

Good stuff!

Quick question: did you teach yourself the snatch and C&J or did you get any guidance from a PT?

Killgore Trout

Hey Alf,

I did kettlebell and Olympic lift sessions with thebodymechanic.ie for about 2 years. Really handy as they were close to work; however he's not doing classes there any more Don't know how I'd have learned them on my own!

Alf Veedersane

Killgore Trout wrote: »

Hey Alf,

I did kettlebell and Olympic lift sessions with thebodymechanic.ie for about 2 years. Really handy as they were close to work; however he's not doing classes there any more Don't know how I'd have learned them on my own!

Cool. Just curious.

Some nice numbers there, by the way.

Killgore Trout

Home today. No gym.

Reverse lunge
BW x25
21kg DBs 5x8

Single leg dumbbell deadlift
15kg 3x8

Bulgarian dumbbell squat
10kg 3x8

feeling it already in the quads. Bet the glutes will feel it tomorrow.

Killgore Trout

This is what I had in mind for this week:

Monday Home: Single leg work (happened) + Push work (did not happen).
Tuesday @ home: Some pull-ups and DB rows (did not happen).
Wednesday: Gym: Deadlifts + OH press (@home - Was not able to get to gym)
Thursday: Home: Some pull work
Friday Gym: Squats + Bench press.

Since Monday's push and Tuesday's pull didn't happen I had to get them in today. I didn't feel too bad about missing deadlifts today as I can still feel Monday's work in my hams and glues.

Today

Push-ups
5x12

Push-ups Feet Elevated 50cm
5x8

DB Rows
25kg 5*8

Eat some lunch.

Pull ups - Neutral grip wide
6x2

Pull ups - Neutral grip wide - slow negatives
4x4

Curls
10kg 5x8

Tomorrow: Since I was doing some pushing and pulling today, and I won't be able to make the gym, I'll rest tomorrow.

Gym Friday. Deadlifts OR Squats, and OH press.
Saturday Home: Pull-ups and rows


Retrospective view on my pull-ups

Moved the pull-ups to wide grip on the doorway pull-up bar. Feels like I'm using the lats more but it is more difficult. Couldn't do 4 in a row like I was with the narrow grip last week, or wide grip at the gym the week before. In fact my pull-ups seem have suffered, maybe because I didn't get 2 days in last week.

I was doing well a few weeks back - I had identified pull ups as something I couldn't do very well and wanted to improve:

Week 1
Tue 14-Oct
12xsingles ~minute rest

Fri 17 Oct
12xsingles ~minute rest

Week2
Tue 21 Oct
9x2

Thu 23 Oct
8x2 - (wasn't feeling up for 9 sets like the Tuesday)

Sat 25 Oct

4x3

Week 3
Wed 29 Oct
5 x3
1 x2

Fri 31 Oct
5x3

Week 4
Tue 4 Nov
5x3

Fri 7 Nov
Wide Neutral grip @gym
4x3
1x2

Week 5
Nov 10-16
Pull ups - neutral grip
BW 5*4
Bit weak on the last reps of sets 4 and 5.

Killgore Trout

Friday and the weekend were a washout, got nothing done. Headcold. Poor eating, bad sleeping.

Monday

---

Squats
Warmup
20kg x 12
60kg x 6
70kg to 110kg x 1

120kg 4 x 6

Neh - wasn't feeling great, wasn't feeling too bad. Form felt poor, possibly because I wasn't under a bar at all last week. Had to take a leak after the first 120 and it felt 10kg lighter for the second, lot to be said for an empty bladder. Was hoping to do another set of 120 but I don't want to push it - still not great with the cold.

Press

20kg x 12
30kg x 8
40kg x 8
40kg x 6
35kg 3 x 6

Meh again - was hoping for 40kg x 5 x 8. Form was suffering after the second lot of 40kg - trying to keep it strict.

----
Sod it, bad day's lifting beats a good day doing nothing.
---
Tomorrow (or tonight if I find the time)
Pull-up, rows, curls

Wednesday:
Deadlift & Bench

Thursday:
Nada

Friday:
Squat and press.

Friday Night or Saturday:
Pull-ups, rows etc..

Killgore Trout

Tuesday

Still feeling like carp

3x12 let me ins

Pull-up Neutral narrow (40cm)
1x5
1x3+2
1x4+1

Pull-up Neutral wide (60cm)
9 x singles - normal speed up slow on negative

DB row
23.5kg 5 x 8

DB bicep curls
11kg 3 x 8

Hammer Curls
8.5kg 3 x 8

ninamc

Have you tested your 1RM on your squat? Know you said you can do 120 for 6.

Killgore Trout

ninamc wrote: »

Have you tested your 1RM on your squat? Know you said you can do 120 for 6.

Hi - sorry for the late response been meaga-busy this weather. Haven't been filling out my log (I haven't lost my notebook yet so it's all there).

No - haven't tested 1rm, but I plan to do so in the new year.

Killgore Trout

Mon Dec 1

---

Squats

Warmup to 110
110kg x 5 x 8

Press
Warm-up
40kg 3x8
40kg 1x5 (was supposed to be 8!)
40kg 1x3 (was supposed to be 8!)



Wed Dec 3

---

Bench
warm-up to 60kg
60kg 5x8

Straight leg deadlift

60kg, 70kg, 80kg x 8

Deadlift
90 Kg x4
100kg x 2
110kg x 1
120kg x 4 x 8
Grip going on the last reps


Friday Dec 5

---

Warmup, Lunges, empty bar squats.

Squats
Warmup to 115
115kg 5 x 8

Press
40kg 4x6

Dropped the reps on the press a bit after Monday's performance. Really wanted to to do 5 sets, felt tired, called it a day.

Still trying to shake this cold off.

Monday 8th

---

Bench
20kg x 12
30kg x 6
40kg x 4
50kg x 2

60kg x 8
60 x 5 + 3 - - form poor, droppping weight
55kg 5 x 8

Straight leg deadlift (I like this as a warmup for deadlifts)

60kg, 70kg, 80kg x 8

Deadlift
100kg x 6
110kg x6
120kg x 6

Not a great day - shoud have go some more deads in. Feeling - not 100%.


Wednesday 8th @home

---

Warmup
BW squats 12
Reverse lunge

Reverse lunge
BW 2 x 12
13.5kg x 4
18.5kg 5 x 8

DB press
11kg x 8
18.5 kg 3 x 8

Curls 11kg 3 x 8


Friday 12th

---

Straight leg deadlift.
60kg, 70kg, 80kg x 8

Deadlift

90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5
145kg x 5
150kg x 5

I had a lot of amazing encouragement and expert advice on this day (i was ready to leave after 120), and some chalk, and beat py previous PR of 140kg x 1.

Best day of the month so far.

Felt it over the weekend - but was able to function. Bought some chalk

---

Monday 15th

---

Cleans
20kg x 8
30kg x 8
40kg x 6
50kg x 3
60kg x 1

Squats
60kg x 12
70kg x 6
80kg x 3
90kg, 100kg, 110kg, 115kg x 1

120kg 5 x 5

Wednesday 17th

---

Deadlifts
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5 (UH/OH from here)
120kg x 5
Went with singles from here - was advised to not try and repeat last Friday's volumes, wanted to at least try to beat my PR. Good advice!
130kg x 1
140kg x 1
150kg x 1
160kg x 1 (PR)

Friday 19th

---

20kg x 12
30kg x 6
40kg x 4
50kg x 3
60kg x 2
60kg, 80kg 90kg, 100kg, 110kg x 1

120kg 5 x 6

Upped the reps per set from 5-6 on Monday's squats.

Not a good week for upper body. Cold is now a poxy cough, irritating more than anything.

Killgore Trout

Friggin cold didn't go away, it got worse, and spent the weekend before Christmas suffering. Spent the last two weeks doing very little and getting fat.

First day in the gym since Dec 19, was expecting to find it full of newbies. If I got a rack it was gonna be squats, no rack it would be deadlifts. Nothing to worry about - nice quiet afternoon.

Warmup
Reverse lunges
hanging snatches with bar

Squats
Warmup
60kg x 6
70kg x 3
80kg, 90kg, 100kg, 110kg, 120kg x1

Wasn't feeling great form for 120kg. Dropped it back to 110kg. Ease myself back in
Squats

110kg 5 x 8

Will try to get some upper work in tonight

Killgore Trout

Deadlifts

60kg x 6
70kg, 80kg, 90kg x 1

100kg x 6 (double overhand)
110kg x 6
120kg x 6 Switch to over/under from rep 5 for the remainder
130kg x 6
140kg x 6
150kg x 6

Killgore Trout

Push ups
4 x 12

let me ins
5 x 12

Have to admit I was hungover today. was tough getting out to do my deadlifts this afternoon, but I felt great after.

When I started tonight I planned to do more. 3x12 normal, then 3 sets of feet elevated pushups, followed by some DB pressing, and then some single pull ups. Was not feeling great by the end of the pushups, threw in a bit of light pull work to finish.

Killgore Trout

Squats
60kg x 5
70kg,80kg, 90kg, 100kg, 110kg x 1

The plan was 5 x 8 here:
120kg 3 x 8
120kg x 6 running out of steam here.
120kg x 1 felt the form going so left it at that for 120kg.

85kg x 20 (ouch)

Press
20kg x5
30kg x2

35kg 3 x 8, 1 x 7, 1 x 4+4.

Not having much success finishing stuff today.

Killgore Trout

Tuesday 13/01/2015

Push-ups:
6 x 12

DB Press
Neutral Grip
11kg 5 x 12

Curls
11kg 4 x 10

Wednesday 14/01/2015

Stiff leg deadlift
60kg 3 x 6

Deadlift
60kg, 70kg, 80kg, 90kg, 100kg, 110kg x 1
120kg x 6
130kg x 6
140kg x 6
150kg x 1

Later:
Swim 1500M

Thursday 15/01/2015

Inverted Rows under kitchen table - overhand grip
5 x 12

Dumbbell rows
23.5kg 3 x 8

Pull-ups, plams facing, wideish grip
Negatives 12 singles

Pull-ups have gone to hell, lack of practice.

Friday 16/01/2015
Hanging Cleans
20kg x 5
30kg x 5
40kg x 5
50kg x 3
55kg x 1

One solitary clean from the floor:
60kg x 1

Squats - with mini band to sort out knee wobble.
20kg x 12
40kg x 6
50kg x 4
60kg x 2
70kg x 1
80kg 4 x 12 - last set without band.

Yeah, really liking this mini band, seems to be helping eliminate the wobble.

Killgore Trout

Monday 19th.

Stiff leg deadlift

60kg x 6
70kg x 6
80kg x 6

Deadlift

80kg, 90kg, 100kg 110kg x1

110kg x 6
120kg x 6
130kg x 6
140kg x 3

Forgot chalk

Killgore Trout

Tuesday 19th

Swim 2500m

700m Warmup
3 x 100m 1:45
1 min rest
5 x 100M 1:45
100M easy
3 x 100M 1:45
45 sec rest
3x100M 1:45
1 min rest
4 x 50M 0:50
4 x 50 easy

Killgore Trout

Wednesday 21st

Push ups
6 x 12

Pull-ups
singles x 12 x060

Some DB presses, some curls - doh - bad record keeping

Killgore Trout

Thursday 22nd

Hanging Cleans (as there are no oly diameter small weights)

20kg x 5
30kg x 5
40kg x 5
45kg x 3
50kg x 1
55kg x 1

Clean
60kg x1


Squats (with mini band under knees)
60kg x 5
70kg x 1
80kg x 1
90kg x 1
100kg 4 x 8

Running out of fuel today. Just didn't eat enough earlier! Mini band seems to be working well

Killgore Trout

Monday 26th

Stiff leg deadlifts

60kg x 6
70kg x 6
80kg x 6
90kg x 6

Deadlifts
90kg x 1
110kg x1
120kg x 5 Double overhand
130kg x 5 over/under from here
140kg x 5
150kg x 5

Killgore Trout

Tuesday 27th

At home:

DB Curls
13.5kg 2 x 6
13.5kg 3 x 8

Two Arm Seated Dumbbell Extension
13.5kg 5 x 10

Reverse DB curl
4.5kg 5 x 10 slow

Bench dips
5 x 12

Killgore Trout

Wednesday 28th

Pushups:
2 x 6
7 x 12