I figured I’d start a log here as if I don’t log my training enough already (I’m one of those “spreadsheets for everything” types). The difference here is that it’s the only place where it will be public.
Basic background: ex distance runner, lifting about a year (squat/deadlift a bit more than that while still running, bench somewhat less than that fixing my shoulder dysfunctions), focused primarily on increasing my numbers on S/B/DL.
21 y.o., 6’0", about 190 lb (will have access to scale again soon)
Squat: 5RM 265, 1RM 295
Bench: 5RM 180, 1RM 195
Deadlift: 5RM 315, 1RM 375
The 1RMs may seem a little off relative to the 5RMs; I haven’t maxed in awhile.
I have been a T-Nation reader for awhile and finally decided to get more involved in the community since none of my friends are lifters.
Edit: current lifts (from PL meet in October)–
Squat: 319
Bench: 220
Deadlift: 390
Currently focusing on learning the olympic lifts, although back squats, DL, and bench are still in my program.
8/14/13
gym bodyweight: 199 lbs (so… now I’m curious to see what my “normal” scale will tell me next week at school)
Bench
5@165, 175, 185
1 arm row
3x8 L/R 80#
DB floor press
3x12 50#
face pull
3 sets on cable w/ 40#
pallof press
3x12 L/R on cable w/ 40#
PRs are nice. Assistance work was good although doing face pulls with the tricep rope didn’t work too well with my long arms-- I’ll have to stick with bands for these in the future.
Also did some cardio yesterday, pushing my little sister around the yard on a small ATV. I had never done any prowler or sled-type work before, and as a result my quads were on FIRE.
One more lifting day (squats on Friday) before I go back to school and lifting at full frequency (6x/week starting Monday). I’ll be a senior, but no hint of senioritis yet; I can’t wait to go back. I guess I’m getting old enough now where being back home isn’t such a desirable thing. I want to make the most of my last undergraduate year (not that I feel like I didn’t do that for the first 3 years). So much to do…
glute ham raise 4 sets of practice (never done these before, can’t bang out a bunch of perfect reps at this point)
3 sets ab wheel from knees, didn’t count reps for this either.
I didn’t feel all that strong on my buildup sets for squat, but 5@260 went fine-- only the last rep was considerably grindy. Going from squatting three times a week to zero dropped my squatting ability a little, even though I only took about a week and a half off. Who knew.
Back at school, at the school’s rec for hopefully only this week. Weighed 191.6 with my usual scale this morning. Interesting…
Deadlift
2 @ 300, 320; 3@335
deficit DL (one plate)
8@225
Squat up to 1@225 paused
3 sets of planks w/ 45# plate
2@300 and 320 flew up. The third rep 335 was a bit of a grind; I might not have gone for it had I known. Still considerably lower volume than what I’m used to, but that’s how it will have to be as I transition to squatting and assistance work three times a week. I have already been doing 3x a week squatting, but the third day was only squatting up to an easy single at 225 and maybe some light clean/power clean practice.
3x8 hamstring slide w/ 5# plates (shoulders on ground, feet on plates, curl ankles to glutes while keeping hip extension)
3x10 L/R 1 leg hip thrust
4 x ab hell (lie supine on bench, legs in the air, hands holding bench behind head, forcefully throw legs down, stop with hip flexors and abs to prevent lumbar hyperextension)
Do those have a real name? Easy, joint friendly day. Glute recruitment on 1 leg hip thrusts could have been better. Real squats on Friday.
Left shoulder is regressing a bit. As weird as it may sound, the inverted rows are the only exercise listed today that I felt a little popping on. I have also spent plenty of time lately swimming (messing around in a lake, not laps) and generally being active in ways which sometimes involve shoulder use.
So I am already ridiculously busy with school, between trying to keep a dying club afloat, lots of class readings, and trying to prepare for grad school.
tried some suitcase carries with 135 lbs, but didn’t do too well (only had 100# DB over the summer), so I dropped to 40kg and did lots more walking
Overall an OK session. I should have gotten 205 but I think my setup/eccentric were off and I got stapled right away. After getting 195 for 3 last week, it would have been hard not to at least get 200 for 1, which wasn’t too hard. Part of the issue (my 5RM is 185, my 1RM is 200) is that I did almost exclusively 5’s over the summer. I’ll try to actualize (in terms of 1RM) some of my 5RM gains this semester by giving different rep ranges (i.e. 1 and 3) some time.
3 sets Russian leg curls (GHR without the glute part-- a lovely homemade setup involving a wooden box, a foam roller, and the side of a power rack)-- didn’t count reps since I can’t actually do proper reps on these (going down to box, assisting with arms)
some clean and jerk practice w/ light weight, sort of on a whim or I would have done these first…
3 sets ab wheel from knees with short rest
Wednesday is easy squat day. Mission accomplished. I would like to get to the point where I can smoothly clean and jerk, but I suspect that my habit of lifting in very flat shoes without compression undergarments will conspire to sterilize me on the second pull. Shoulder is feeling better (the day after a new bench 1RM, gotta love that), so I’ll hold off on the exercises that irritate it, i.e. rowing/pullups, for a bit longer and see about reintroducing them.
Light upper body day-- started with some light clean and jerk practice and then did some face pulls and corrective work. Despite not doing a whole lot, I was covered in sweat by the end since our gym was 89 degrees. Today (8/30) is a “real” squat day, going after a heavy triple. I also lift earlier and may be able to log it before the next day…
In other news, I will be signing up for a PL meet in October. I will not be trying to peak for the meet, hit a certain total, etc., I’m pretty much just doing it for the experience of competing.
Practiced c j, went up to 65kg or so for c j and then cleaned 75kg
Also did what was essentially a drill for the clean-- a second pull from a box with a jump-- w/ 60kg
So I still have no videos of my lifts because the camera I brought apparently has no SD card. Problem is I don’t particularly want to buy one. The library may let me check out a video camera. We shall see.
Squat up to a paused single at 225
DL 4x3@225
med ball slams (for abs)
3x15 KB swing 32kg
Legs didn’t feel too great before lifting today, probably from c j yesterday which I don’t do particularly often. Should be fine for Monday’s deadlifts though.
Bench up to 1@165
3x8 DB OHP 35#
3x10 face pull purple band
drop set curls
some PT (Y’s and internal rotations)
joined someone for their 2x60 sec planks
It’s getting hot again which may be why I’m waking up lighter again. I’m very ready to do some heavy (relatively speaking…) lifting starting Monday.