First powerlifting journal
Users viewing topic: & 1 Guest
12345678910 ... ... 2021222324252627282930
| Joe_MF |  | First powerlifting journal | 02-06-2013 @ 20:39 |
 Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | Post Edited: 19.06.2014 @ 15:27 PM by Joe_MF . | ||
| Joe_MF | | ... | 02-06-2013 @ 20:45 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | Post Edited: 03.06.2013 @ 13:52 PM by Joe_MF I havent started the program yet but thought i'd post todays workout up because it was interesting for me (hopefully for you too)Deadlifts 1x6x70 1x5x110 1x3x150 1x3x160 2x3x162.5 1x3x165 Used a thicker than usual bar which I think put me off a little bit. Seems like my 1rm for deadlifts will have increased when I test it again. Previous pr is 170. Feel like 175 would be fine. My shoulders were forward for most of the 160+ sets so hoping power cleans will help a little with this. Also felt my back rounding on 165 so perhaps should have done 3x3x162.5 instead. Others also commented that it was rounding for that set. Lat pulldown 5x4xplate12 5x1xplate 11 Pulldown machine has plate numbers instead of traditional weight numbers, which is annoying but can show the progression on here nonetheless. No lat pulldown on Starting strength, and I feel this is a weak area so might replace chinups with this or pullups once in a while. Chinups 2x5 (with assistance bar). Also a weak area, feeling tired by the end of this, and my hands were so sore, even with chalk. A good workout overall and about to eat as I am starving! | ||
| JackRevans | | ... | 03-06-2013 @ 23:08 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | 165 x 3 deadlift will give you 180  also that program you are about to start looks perfect. In addition to this, you mentioned progressing onto advanced starting strength or whatever. Don't be too quick to do this. When you stall lower the weight and start progressing from there again | ||
| unit94 | | ... | 03-06-2013 @ 23:18 |
 what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Good to see a journal mate, I didn't realise you were 19 either should be some good quick progress. Doing 4 triples above 160, your max will be more than 170, you'll probably be repping that for 5 soon! Good luck with the training. | ||
| JackRevans | | ... | 03-06-2013 @ 23:22 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | unit94 said:Good to see a journal mate, I didn't realise you were 19 either should be some good quick progress. Doing 4 triples above 160, your max will be more than 170, you'll probably be repping that for 5 soon! Good luck with the training. Kick it kev | ||
| unit94 | | ... | 03-06-2013 @ 23:28 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | YEAH MAN! | ||
| Joe_MF | | ... | 04-06-2013 @ 10:46 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | yeah im sure my actual maxes are higher than what I have posted but those are the best lifts ive actually performed, when I come to max again no doubt they will be higher | ||
| EllD90 | | ... | 04-06-2013 @ 11:38 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Good luck with the journey mate! This site will definitely help you lift more. Lots of inspiration, good advice and strong as f**k members! | ||
| Joe_MF | | ... | 05-06-2013 @ 13:27 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | Post Edited: 05.06.2013 @ 13:55 PM by Joe_MF 5th June Edit: Went out the night before, felt like death and had 7 hours sleep. I think my vodka has become more potent. My first day on this program. Starting on 'day 2' of the program, because I did deadlifts 2 days ago and today would have been a bench press day anyway. Seemed sensible as it worked in so well with my previous routines. As ive already trained lifts before, im using my 5rm minus about 20kg for squat and 10kg bench, to get some good bar speeds, as detailed in the Starting Strength wiki. Squat 1x5x60 speed good 1x5x100 good 1x5x130 slow 2x5x120 good -slower than 100 but visibly faster than 130 Felt that 130 was slow on the last rep so dropped it down - better to start lighter and work up I guess. Annoying lump below my kneecap flared up again, it doesnt limit my squats in terms of pain, but is uncomfortable and very tender to touch - will make a thread on this. Will add 2.5kg to next workout so 3x5 is 122.5 Bench Press 1x8xbar speed good 1x5x60 speed good 3x5x70 speed good all speeds good on bench, didnt see a drop between 60 and 70 so maybe could have gone 75, but will do 75 next time and see how that goes. -Power clean practise- Some guys started to teach me how to power clean. My technique is abysmal so really need to work on this. Didnt add weight, just getting used to the movement with the bar. Lots of problems at the moment but I keep leaning back instead of getting under the bar when it drops. Lots of work to be done. Chinups- reps 9,5,4 After the power clean work I was pretty knackered, and worked lats/chinups 2 days ago too. Cant help but think this will have set me back a little on these sets, but can only get better from here. Overall: Good workout to build a solid base to work from. Annoying bump below knee - should get it checked out. | ||
| Joe_MF | | ... | 07-06-2013 @ 12:14 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | 7th June Squats - Could not do due to my knee injury, will be visiting the doctor but pretty sure its tendonitis/osgood schlatters and seeing as squatting makes it worse I feel I should address the issue before I squat again. Instead I did a warmup of dynamic stretches, some single-leg press with light weights extremely slowly to avoid pain - felt it in the glutes and hamstrings more than quads. I think tight quads is part of the issue and causes the pain. Cool down post-workout consisted of static stretches for quads, hip flexors, calves and hamstrings. Had trouble bringing heels to arse on quad stretch, and the pain below knee flared at about 110-130 degress on lower leg bend from straight. Overhead Press dynamic movements for warmup 1x8xbar warmup 1x5x40 speed good 3x5x45 speed good first OP day, speeds felt good and definately could have gone higher on this. Room to add maybe 5kg next workout. Tried a front squat with 40kg which felt a little uncomfortable on the knee injury but positioning of the body felt fine. First front squat ever. Slow eccentric. Powerclean -due to knee issues powerclean/jumping movements were out of the picture, and also didnt have people to guide me on technique. Instead I did some rows, better than nothing I guess and was struggling to find something to do at this point (Should I have done rows or left the workout after OP?...) Seated rows 1x8xplate8 rope grip 1x5xplate12 rope grip 3x5xplate12 close grips | ||
| Joe_MF | | ... | 10-06-2013 @ 12:31 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | Post Edited: 10.06.2013 @ 12:32 PM by Joe_MF 10th Junewarmed up with 5 mins crosstrainer, and dynamic stretches for upper & lower body. Back to gym at home now as come back from uni. No 25kg plates but the 20kg plates are of proper diameter. After waiting for an age to renew membership, finally get to train. By this point im pretty hungry and want to speed on through to my tuna mayo. Knee rehab- Squats still cause problems so single-leg pressing instead to keep some level of activity. Worked up to 45kg which was fine but problem leg seemed slower. No pain or discomfort. Maybe subconsciously I'm limiting myself. Tried some front and back squats with the bar only, pain was still there but is getting better. No pain after workout. Im definately shifting weight to my good knee though, even in every day situations. Need to rectify. Overhead Press 1x8xbar 1x5x40 3x5x47.5 speed good added 2.5kg from last workout. Felt fine and will add another 2.5kg next time. Going off track a little, I sometimes find that when changing gyms the weights 'feel' either heavier or lighter, especially with dumbbells. Maybe its the same with plates - especially cheap ones. Deadlift 1x8x60 1x5x100 1x5x140 1x1x160 1x4x165 didnt make the 5th rep as felt my back turn into a semi circle so stopped. 4 reps were ok but by the end they were slowing a little. about ~2 seconds to get up... no chalk as i forgot it. mixed grip for 160+. last dl was 3x165 with shoddy form so improvement all round there. some static stretches to finish with and my knee is feeling ok. good job they dont stop me deadlifting. overall a good session, got a sweat on for deadlifts. will try 5x165 next time! | ||
| Joe_MF | | ... | 12-06-2013 @ 12:07 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | 12th June A really great session today, everything just went really well! All done in an hour.  Warmup: 5 mins crosstrainer at 60% max hr, dynamic stretches. Knee rehab - some single leg press which felt better than last session. Moved onto low bar squats and did 1x6xbar 1x5x40 1x5x60 which felt ok but knee was slightly tender to touch afterward so stopped it there. The good thing is I can perform squats without discomfort, the bad thing is that I feel really unbalanced because I'm still putting more weight on my good knee. I would be uncomfortable going above 100 purely because my balance would be shoddy. Doctors appointments are like gold dust round here so looking at about 2 weeks before I'm even seen. By that point I'm hoping to be well on the way to recovery. Bench Press 1x8xbar 1x6x60 3x5x80 speed ok improved by 10kg from last session, speed slightly slower than 70 but all reps done and no drop in speed throughout sets. Will add 5kg next time. Chinups reps: 10,8,6 improvement from last session, these felt good this time and will definately be pushing for 15 soon. Next session I would ideally like 11,9,7. Cooldown: static stretches. On an unrelated note, I wonder how long it will be before I get sick of tuna mayo for lunch... | ||
| JackRevans | | ... | 12-06-2013 @ 12:54 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | start squatting very light and build up very slowly to avoid agrovating knee injury. | ||
| Joe_MF | | ... | 14-06-2013 @ 13:31 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | 14th June Warmup:5 mins crosstrainer with dynamic stretches afterward. Cardio is not my strong point, as getting a bit out of breath after 5 mins is not great. Squats: Back into them this week after some knee rehab. The knee felt fine throughout this and was able to do powercleans in the same workout. Still feels fine now with no tenderness like usual. 1x8xbar 1x8x40 1x8x60 1x8x80 keeping things light whilst I continue recovery. Overhead Press: 1x8xbar 1x6x40 1x5x50 3x5x52.5 speed slow on last reps a 5kg jump from last week. tried 50kg and thought it was pretty light on the first set. The last set for 52.5 dropped in speed, but it wasnt a huge struggle. just a bit slower when bar was above head. Powerclean: Still practicing these, did some triple extension practice as I find my co-ordination is a bit off. By the end I felt I had a natural feeling movement and was able to work from bar up to 50kg full power cleans. Made sure I could ATG front squat from my finishing position. Did maybe 3x3x50 as my top sets. Will do 5x3x50 next week hopefully. Havent seen anyone in this gym do any oly lift work so cant really ask for technique help. Will post some videos on here soon I think. Got such a sweat on that when I came to do my cooldown stretches I could have been having a bath instead. Cooldown: static stretches in a pool of sweat on the way to full recovery. | ||
| Joe_MF | | ... | 17-06-2013 @ 12:11 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | 17th June No longer going to post my warmup/cooldown as it is the same every week and its not really that interesting. Squats: 1x8xbar 1x8x60 1x8x80 2x5x100 speed good getting back into squats, knee feels a bit tender now. I can squat deeper now and it feels slightly 'weird' - probably because its lower and different angles. Will try and get some videos up but the gym staff were a bit off about me taking videos. Overhead Press: 1x8xbar 1x5x40 1x5x50 3x5x55 speeds ok another increase here. last rep was a bit of a push. Deadlift: 1x8x60 was so fast it was almost a clean. 1x5x100 1x3x140 1x1x160 1x5x165! got that extra rep from last week and everything felt a lot smoother. There was a bird (the feathered kind) flying round the gym as the doors were open. Hoping it has paid its membership fees. | ||
12345678910 ... ... 2021222324252627282930