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Dee's General Strength and Fitness Journal

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Dee1704IconDee's General Strength and Fitness Journal30-09-2013 @ 17:56 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Hey, everybody.

I have been training on and off since 2009, dabbling in powerlifting, bodybuilding, a bit of Olympic weightlifting, less specific strength training, etc. Pretty chaotic so far.

The lifts listed in my profile were all done early in 2013, at 100kgs. I currently weigh 93-94, somewhat weaker but feeling a lot better and healthier. When/if I retest my sq/bp/dl maxes at this weight I'm going to update the numbers.

As you can see, my training right now is rather 'general strength' oriented, with short term goals of getting better in squatting and overhead pressing (strict, Olympic, push press...I'd be happy with any of those). Right now my template is:

MONDAY: back squat, strict press, power clean and/or kettlebell work

WENDSDAY: back squat, push press, shrugs and/or rows, curls

FRIDAY: power clean&press, close grip bench, DB and/or KB work

SATURDAY: front squat, heavy abs


Also, not a native English speaker, so sorry for the occasional weird phrasing, lol.
OxmanIcon...30-09-2013 @ 17:58 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Welcome mate, will follow along Happy
Dee1704Icon...30-09-2013 @ 18:11 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Feeling stiff and unathletic today, did a lot of stretching, but it didn't seem to help that much. Oh, well.

BACK SQUAT

20kgsx8
20x8
50x6
70x4
90x2
100x10
died here. I don't think I ever did a 10 in the squat at any bodyweight...
95x10
this felt a bit better.
90x10
felt almost light.

For squats I'm doing the LSU/Kyle Pierce template -- originally a part of a weightlifting routine, but it seems to work very good on its own, too. On day 1 it calls for a max set of 10, then another -5% and another at -10% of that number (later in the program its 5s, then 3s, then a peaking phase). I thought this 10RM (100kgs) was very conservative, but it kicked my ass!

anyway...onto...

STRICT PRESS (second week/3s wave of a 531 cycle)

20x12
35x7
45x3
needed a 10min break here as I *still* wasn't recovered from the squats.
50x3 -- that was better.
55x7 -- had 1-2 more in the tank, but wanted to squeeze in some singles as well.
60x1
60x1
so much about singles...

POWER CLEAN

20x5
40x5
50x5
60x5

reverse curled the last 2 reps, but overall I think my technique got decent, esp. when I'm relatively fresh (as opposed to how I felt today).

Also wanted to do some standing abs, but wasn't managing to set up the machine properly, so I just stretched and went home.
Dee1704Icon...30-09-2013 @ 18:23 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Oxman said:Welcome mate, will follow along Happy


Thanks mate! Friday it's certainly gonna be your method for the c&p, and maybe Wendsday for the push press on top of the 531 as well Happy
Dee1704Icon...30-09-2013 @ 18:29 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Post Edited: 30.09.2013 @ 18:30 PM by Dee1704
Forgot to say: my modest PRs in the strict press and the push press used to be 77.5 and 87.5 respectively, at a BW of 98-100.
Now it's more like 70 and 80, and I've taken -10% for my 531 training maxes.
Dee1704Icon...02-10-2013 @ 19:17 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Post Edited: 02.10.2013 @ 19:33 PM by Dee1704
Session went much better today. Getting used to the 10 rep squats, even though the body is still freaking out. It went like this:

BACK SQUAT

20x5,5
60x5,5
90x10, 10, 10

This was the bare minimum volume-wise, as the program calls for 3-5 sets of 10 reps at 90% of monday's top set. However, I tried to keep good form and decent depth on each and every rep.

Atm I do all my back squats high bar and beltless, if that's of any relevance.

PUSH PRESS (531 - 3s wave)

20x9
35x6
50x3
57.5x3
65x5
Had 7 or 8 here, but I wanted to try what Oxman suggested: his method on top of 531. So I did...
67.5x10x1 with 60-70sec rests.

Didn't exactly fly but it wasn't especially tough either. Gona go for an increase in both weight and reps next time and see where it leads me.

DUMBBELL ROW

35x2x10

BENTOVER REAR DELT RAISES (always been awful at those)

12.5x3x10

Out of time! Shorter session than I would have liked it to be, but not a bad one. Didn't do the traps and biceps work, going to leave it for Friday or Sunday.
EDCLARKEIcon...02-10-2013 @ 21:12 
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not particularly well educated
Member 85, 10986 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
welcome to the site , for a non native english speaker your written english is excellent.
Dee1704Icon...02-10-2013 @ 21:18 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
EDCLARKE said:welcome to the site , for a non native english speaker your written english is excellent.


Thanks, mate!
tazIcon...03-10-2013 @ 07:11 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Welcome to the site mate. Looks like a good plan there, getting in plenty of reps. Good practise if your going to try the Ox Method Happy
Dee1704Icon...03-10-2013 @ 10:34 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
taz said:Welcome to the site mate. Looks like a good plan there, getting in plenty of reps. Good practise if your going to try the Ox Method Happy


Thank you. Increasing volume slowly but steadily, feels good so far Happy
Dee1704Icon...04-10-2013 @ 15:39 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Trained in the morning today, which is not my preference. I usually train in the late afternoon and backload my carbs -- feels good and that way I can get away with a bit of candy in the evening, lol. So today I only had two shots of espresso with heavy cream before training, and then an energy/multivitamin drink during training.

Turns out energy levels were fine. But my shoulders not so much! It went like this:

POWER CLEAN AND PRESS

some pc-front squat-press complexes with bar to warm up with, then
(1 clean for each press)
40x3,3
50x2
55x1
60x1 -- I started really feeling my left shoulder at this point.
65xF -- hurt
60xF, 1, F
Really wasn't going my way, so I decided to drop intensity and increase volume.
I did
(1 clean, then the presses; every rep paused at the shoulders)
52.5x3,3,3,2,2,2,1
50x4
with 75sec rests in between all sets.

So, the c&p def wasn't what I had in mind. Guess I need time to adapt to all the volume on pressing, never done so much work on it before.

CHIN-UPS
(strict form, medium grip)
BWx30 reps total

OLY BAR CURLS
(done on a lifting platform -- heresy!!!!!!)
20x12
25x10
30x8
30x8

ONE ARM KB SWINGS

16kgs x20 each
16x20

Went for a kebab down the street Grin

Mediocre session, but still managed to get some work in.
Hitting front squats, rows, and abs heavy tomorrow.
OxmanIcon...04-10-2013 @ 16:35 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
No way a mediocre session mate, loads of work! Sessions are looking good!

Had no idea English wasn't your first language, very impressive mate! What is your first language? Happy
nailsIcon...04-10-2013 @ 16:52 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Nice work, looks to be coming along well.
Dee1704Icon...04-10-2013 @ 21:22 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Oxman said:No way a mediocre session mate, loads of work! Sessions are looking good!

Had no idea English wasn't your first language, very impressive mate! What is your first language? Happy


It was mediocre compared to what I had planned for it. But thanks for the encouragement, I appreciate it! Happy

First language: Bosnian/Croatian, you can name it either way, it's like UK and American English. I live in Zagreb, Croatia, and am originally from Bosnia. Long way away from most of you guys here, right Happy
Dee1704Icon...04-10-2013 @ 21:27 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
nails said:Nice work, looks to be coming along well.


Thanks, mate.

I'm still adjusting/experimenting with the template, but overall it seems like it's gonna work.

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