bodyweight +9 kg / 20 lbs at essentially the same bf% (now 198 lbs)
squat 5RM +45 kg / 99 lbs (now 105 kg / 232 lbs)
bench 5RM +15 kg / 33 lbs (now 65 kg / 143 lbs)
deadlift 5RM +23 kg / 51 lbs (now 113 kg / 249 lbs)
bw max chins +5 reps
I’m satisfied with my improvement for the year, although considering my level of strength I feel like I could have made a lot more progress in 12 months. I’d still like to add another 35kg to my squat and 30kg to my bench by the end of the year. We shall see.
Decent. I’ve been off for a week due to pulling my back pretty badly. My bench effort was just short of a rep PR. Not bad considering I was having serious difficulty getting tight on the bench. My hips and back are still pretty tight.
do you foam roll as part of your pre and post stretching?
Actually it is funny you bring this up. I normally do a bit at the end of a workout hitting whatever felt tight during the lifting (mostly glutes and hammies). However, I usually kinda half-ass it. Just today I thought maybe it is a good idea to make foam rolling a regular part of the warmup. This makes more sense, right?
[/quote]
Of course it makes sense - I stretch and roll whenever I remember, and that’s not often enough. I’m the same as you, only stretching my back side.
Decent. I’ve been off for a week due to pulling my back pretty badly. My bench effort was just short of a rep PR. Not bad considering I was having serious difficulty getting tight on the bench. My hips and back are still pretty tight.
do you foam roll as part of your pre and post stretching?
Actually it is funny you bring this up. I normally do a bit at the end of a workout hitting whatever felt tight during the lifting (mostly glutes and hammies). However, I usually kinda half-ass it. Just today I thought maybe it is a good idea to make foam rolling a regular part of the warmup. This makes more sense, right?
Of course it makes sense - I stretch and roll whenever I remember, and that’s not often enough. I’m the same as you, only stretching my back side.[/quote]
I started today with foam rolling. Much better. I appreciate the advice!
bulgarian split squat (dbs)
25kg (db total) x 10 x 3 sets per side
stability ball ghr
10 x 5 sets
Pretty good. Squats felt heavy today and my form suffered, so I decided not to push past the goal of 5 reps. Due to the deload and my back pain I haven’t squatted heavy in 2 weeks, so this could be the problem. Whatever.
I did a bunch of stuff in the warmup period and took a good 20 mins. This is pretty lengthy, but I’m also using it to address some issues I have, so it should be worth it.
Bulgarian squats were hell. I was going to to 5 sets, but screw that.
Initially I was just going to do back extensions on the ball, but I was able to get a pretty solid ghr range of motion. These must be easier than normal ghrs, but I still felt them hit my hamstrings and erectors. Cool.
db overhead press (60 secs rest)
15kg (per db) x 10, 10, 9, 7, 7 (grip: 3 x standard, 2 x neutral)
chins (120 secs rest)
7, 5, 4, 3, 2 (=21 reps)
A1 hang high pull (75 secs rest)
36kg x 8 x 5 sets
A2 burpee (w/o push-up, w/o jump)
12 x 5 sets
Good day. The top press set can probably be considered my all-time best. I’ve pressed a bit more, but I don’t think for nearly as many reps. Granted, the 7th rep was not beautiful, but I got it up.
The conditioning part at the end was the easiest yet. I actually was jumping on the final set. I’ll probably push myself to jump from now on. I leave out the push-up cause that slows the whole movement down a ton and I’m trying to move as quickly as possible. I’m actually curious what kind of HR I am getting during these. I’ll have to thrown on my monitor if I remember next time.
romanian deadlift (75 secs rest)
65kg x 10 x 5 sets
ab weel (30 secs rest)
from knees x 10 x 5 sets
stability ball russian twist (30 secs rest)
2.5kg plate x 10 x 5 sets (one rep is full left to full right)
turkish get-up (alternate sides, no stop)
20kg db x 5 reps per side
Great day. The deadlifts felt perfect. Absolutely no back trouble today. I should have had another rep on the top set, but I got distracted. That would have been a rep PR, so this is pretty good as is.
I just kinda did the ab work randomly. Everything was really easy. Even with a short rest. I was a little surprised. I need to find a decent exercise I can load well and progress on.
Hopefully I’ll be benching tomorrow. I’m making an effort to do 4 days a week.
looks like you have hit a nice groove in your training bro…Keep it going. You are looking stronger and the fact that the deads and energy systems work seem to be feeling better than ever are GREAT signs. Amazing job bro…
[quote]Alpha wrote:
looks like you have hit a nice groove in your training bro…Keep it going. You are looking stronger and the fact that the deads and energy systems work seem to be feeling better than ever are GREAT signs. Amazing job bro… [/quote]
Hey man, thanks for the support! Yeah, things are feeling right lately. I’ve still got a long way to go, but I think I’m starting to figure things out. As long as I’m making progress I’m happy.
db bench (60 secs rest)
20kg dbs x 10, 10, 10, 10, 7 (+2 reps) (grip: 3 x standard, 2 x hammer)
db row (75 secs rest)
32.5kg db (72 lbs) x 10, 10, 10, 9, 7 (+2kg)
A1 hang high pull (75 secs rest between supersets)
36kg x 8 x 5 sets
A2 burpee (w/o push-up)
12 x 5 sets
Solid. I was still a bit sore from yesterday, mostly upper back and hamstrings, but I’m glad I decided to lift anyway. That is a rep PR on this program and I think it even ties my best ever (without preceding heavy sets).
The burpees were significantly harder with a jump, but everything was still reasonable. I’ll probably begin adding a few reps here and there.
squat
20kg x 5 x 2 sets (overhead)
45kg x 5
57kg x 3
65kg x 2
77kg x 1
89kg x 3
94kg x 2 (dumped the third rep)
100kg (220 lbs) x 4
bulgarian split squat (60 secs rest per side)
25kg (db total) x 10 x 4 sets per side (+1 set)
stability ball ghr (60 secs rest)
10 x 5 sets
Decent day. Squatting was not very good. I lost a rep on the second set and I just didn’t really have it in me to push myself on the top set. This was one less rep than I got on the 531 day last week with the same weight, so in all it’s not bad.
I’m trying to work up to 5 sets on the bulgarian squats. Man I hate these.
db overhead press (60 secs rest)
15kg (per db) x 10, 10, 10, 9, 7 (+3 reps)
chin-up (120 secs rest)
7, 5, 3, 3, 3 (+0 reps)
A1 hang high pull (75 secs rest between supersets)
36kg x 8 x 5 sets
A2 burpee (w/o push-up)
12 x 5 sets
Not bad. I was a few reps short of a rep PR as my 3-rep day was damn good, but this is pretty good anyway. I think 51kg is the heaviest I’ve ever attempted to press and it didn’t feel particularly heavy.
The db pressing was great. I’m hoping to hit all 50 reps next time, then I’ll increment by a few kgs. The chin reps are progressing so damn slowly. Whatever. Looking forward to deadlifting and benching this week. I should have a shot at some all-time PRs.
romanian deadlift (75 secs rest)
68kg x 10 x 5 sets (+3kg)
side plank (15 secs rest per side)
15 secs x 5 sets per side
elbow plank (30 secs rest)
60, 60, 30 secs
Great day. The top set was technically not a rep PR as 110kg x 7 is better by the formula, but I disagree. That’s the heaviest lift I’ve ever done.
The side planks were no joke. I had no idea 15 seconds would be hard enough. I think I’ll be doing these regularly.
Two more workouts till the end of my second cycle. I’ll probably just take the week off for a deload. Or maybe do a bit of mobility and bw work.
As for the next cycle, I’m not 100% sure I’m going to stick with the program. The program is great, but I feel like I’m having some issues with my form and maybe it would be a good idea to get back to squatting and deadlifting multiple times a week to work on that.
I’ve been thinking of trying Korte’s 3x3 or Russian Power. I know these programs are designed for someone a lot stronger and experienced than myself, but I like the idea of lots of sets of the basic lifts with sub-maximal weights. It seems like a great way to nail down my form. Any thoughts?
db bench
20kg (per db) x 10, 10, 10, 10, 8 (+1 rep) (grip: 3 x standard, 2 x neutral)
db row
32.5kg (72 lbs) x 10 x 5 sets (+4 reps)
Pretty good day. Had to drop most of the mobility work as well as the energy systems work as I was pretty pressed for time. The bench was 2 reps like last cycle, so that’s an improvement. Still pretty uninspiring. My form here could also use some work.
squat
20kg x 4 (overhead)
20kg x 4
45kg x 4
55kg x 3
65kg x 2
76kg x 1
84kg x 5
94kg x 3
105kg (232 lbs) x 3
db bulgarian split squat (60 secs rest between sides)
25kg (db total) x 10 x 4 sets
Pretty good. Today was my first day ever squatting with a belt. I finally decided to get one. I did all the squatting with it, to try and get a feel for how it works. It didn’t make the workout sets feel any easier, but I did feel a lot more stable in my midsection by pressing my belly out against the belt. From now on I’ll probably only use it for work sets.
So, at the end of two cycles I have a better feel for the program. I totally like it. I really think it is working for my pressing. However, my squat feels a bit static. I don’t think that squatting once a week (or once every 4 days) is really enough for me. That is probably my only problem with it.
I’m going to take the next 4 days off as a deload. After that I’m probably going to try a new program. I haven’t decided yet. I like a Russian powerlifting program I came across. It would have me squatting and benching on Monday and Friday and deadlifting on Wed. Seems like a good mix. But I’m also thinking of going back to some Starting Strength of 5x5 program. I think 5x5 has done the most for my squat (although perhaps not for my bench).
Either way I’ll probably go with a 3-day week program. I can do four days, but I sometimes feel a bit less motivated to lift when doing that. With 3 days I’m always pumped to lift and I can always add some supplemental workouts when/if I’m feeling good and want a bit more work. Got a few days to decide…
[quote]Bloobird wrote:
Why not try out Bill Starr’s 5x5?[/quote]
Yeah, I’m beginning to lean this way. I’ve had good luck with variations of some of his programs. I’ve just got to figure exactly how I want to set it up this time. Although, anything of his should work.
By the way, what happened to your log? I enjoyed following it.
squat
bar x 7 (overhead)
bar x 10
45kg x 5
60kg x 3
80kg x 1 (add belt)
90kg (198 lbs) x 5 x 3 sets
bench
bar x 10
45kg x 3
45kg x 2 (belt)
60kg (132 lbs) x 5 x 3 sets (last two w/ belt)
pull-up
5, 3, 4
burpee
10 x 5 sets (60 secs rest)
Pretty good. This is Rippetoe’s advanced novice starting strength program. I’m not in the mood for the constant plate changing required by Starr’s ramping sets and this type of program is pretty similar…
I’ll be following the program pretty much to the letter with a bit of extra assistance. Mostly db rows, abs, GHRs and bulgarian split squats depending on feel and time. A bit of energy systems work when possible too.
The session was a bit slow, but it should get quicker. Squats felt relatively easy. I’ll probably be incrementing them by 2kg whenever I’m able to hit all 15 reps.
Bench started a bit clumsy, but the last two sets were cake. I experimented with a belt. I know that is generally considered a big no-no, but I did feel tighter in my newb-arch.
I finally decided to do burpees with the pushup. The 5 sets took me about 7:30 to complete. Instead of adding reps I might try and just do 50 in less time. Never really tried beating a clock before (outside the track).
front squat
bar x 5
36kg x 4
50kg x 2
50kg x 2 (add belt)
60kg (132 lbs) x 5 x 3 sets
overhead press
bar x 10
36kg x 5
45kg (99 lbs) x 5 x 3 sets (last set w/ belt)
sumo deadlift
45kg x 5
65kg x 5 (add belt)
81kg x 3
95kg x 1
110kg (243 lbs) x 5
A1 bb lunge (60 secs rest between supersets)
bar x 10 (per side) x 3 sets
A2 sprinter sit-up
20 x 3 sets
Great day. I haven’t done front squats in a long time, so I just figured 60kg would be a good place to start. That’s the heaviest I’ve ever done. I won’t say they were cake, but they were quite solid. Felt good. I can see why they are so popular. I’m not sure they need the belt. I tend to take my chest full of air on them and so the belt is kinda just sitting on my waist.
Overhead pressing was a bit sluggish. I’ve moved a bit more weight than this, but not after squatting. Used the belt on the last set as an experiment again. Not really needed.
Deadlifts really felt solid. The belt is a bit funny as it want to ride up my back when getting in position. I used the belt on more sets than I will in the future as I’m still learning how to use it. I held the bar a second or two on all the top set reps.
I think I’ve figured out the assistance for the program too. Day 1 will be burpees. Day 2 is unilateral leg supersetted w/ abs. Day 3 is horizontal row supersetted w/ back extension. I’ll keep rest time pretty low and try to keep the sets so that this stuff kinda doubles as metabolic work too.
