Dee's General Strength and Fitness Journal
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| Dee1704 |  | Dee's General Strength and Fitness Journal | 30-09-2013 @ 17:56 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 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. | ||
| Oxman | | ... | 30-09-2013 @ 17:58 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Welcome mate, will follow along  | ||
| Dee1704 | | ... | 30-09-2013 @ 18:11 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 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. | ||
| Dee1704 | | ... | 30-09-2013 @ 18:23 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Oxman said:Welcome mate, will follow along 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 | ||
| Dee1704 | | ... | 30-09-2013 @ 18:29 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 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. | ||
| Dee1704 | | ... | 02-10-2013 @ 19:17 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 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. | ||
| EDCLARKE | | ... | 02-10-2013 @ 21:12 |
 not particularly well educated Member 85, 10988 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | welcome to the site , for a non native english speaker your written english is excellent. | ||
| Dee1704 | | ... | 02-10-2013 @ 21:18 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | EDCLARKE said:welcome to the site , for a non native english speaker your written english is excellent. Thanks, mate! | ||
| taz | | ... | 03-10-2013 @ 07:11 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 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 | ||
| Dee1704 | | ... | 03-10-2013 @ 10:34 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 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 Thank you. Increasing volume slowly but steadily, feels good so far | ||
| Dee1704 | | ... | 04-10-2013 @ 15:39 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 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  Mediocre session, but still managed to get some work in. Hitting front squats, rows, and abs heavy tomorrow. | ||
| Oxman | | ... | 04-10-2013 @ 16:35 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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? | ||
| nails | | ... | 04-10-2013 @ 16:52 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice work, looks to be coming along well. | ||
| Dee1704 | | ... | 04-10-2013 @ 21:22 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 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? It was mediocre compared to what I had planned for it. But thanks for the encouragement, I appreciate it! 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 | ||
| Dee1704 | | ... | 04-10-2013 @ 21:27 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 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. | ||