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Staffie's journal of some sort of strength

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staffieIconStaffie's journal of some sort of strength16-07-2015 @ 12:59 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq
Post Edited: 16.07.2015 @ 13:04 PM by staffie
Hello Sugden,

Bit of a lurker but decided to fire up a training journal on here as my training has gone a bit stale recently and i would appreciate some input.

I enjoy strength training (albeit more powerflifting orientated as opposed to Strongman). I have done a few iterations of Stronglifts 5x5
(my introduction to strength training) and have since been running 5/3/1 mixing up the assistance lifts (skipped the deload week up until recently).

I am currently on my Wave 14 of 5/3/1 however since Nov 14 i have been using an excel sheet to track my progress which i have butchered to fit my needs (including trend graphs as to where my strength - or lack of is going)

My progress on the last set of 5/3/1 is documented on the chart below, I have made some progress in areas but my least progress has been seen in OHP.


[IMG]http://i164.photobucket.com/albums/u31/phall16v/Strength%20Tra...

My current 1RM (no laughing)
Deadlift - 160kg
Squat - 152.5kg
Bench -120kg
OHP - Around 70kg

My sole aim is to get stronger, much stronger, (i am no young pup at 32)). I have taken steps back in training on more than 1 occasion in an attempt to get the technique nailed (especially on DL)

Overall I think the limiting factor may be my diet, I am currently 84kg, I have no issues getting heavier i just dont want it to be the wrong kind of weight.
As a side note i recently tried GOMAD and apart from feeling physically drained from drinking all that milk, i felt heavy, bloated and just generally crappy (an extreme example i know).

I have calculated my basic maintenance calories to be 2,876 (3 weights sessions, 2 cardio sessions), with my daily goal being 2,445 (maintenance minus 15%)which equates to ;

Protein 149 (25%)
Fat 40g (15%)
Carbs - 358g (60%)

I realise typing this now that it seems a little backward cutting calories whilst trying to get stronger - any tips on diet would be great :-)

Anyway, back to training - i plan to continue running 531 and have recently switched to boring but big assistance to get more volume in, I have also switched to 4 days training from 3 to separate out my OHP / deadlift day which i have previously combined.

If you have got this far , cheers, any input appreciated - I will update this journal after every training session.

Thanks for looking in.

Staffie
staffieIcon...16-07-2015 @ 13:06 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq
Post Edited: 16.07.2015 @ 13:09 PM by staffie
2015-07-13 Wave 14, week 2, workout 1 SQUAT

Squat
Warmup
3@115kg
0@132.5kg
Belt on (put it down to tired lower back from deadlifts yesterday )
3@132.5kg
0@147.5kg
Poor squat today , put it down to being tired from yesterday.

Assistance (with 100kg)
X5 bar felt unstable taking off the rack, and on the descend. Definite lower back fatigue.
X3
Dropped weight to 60kg
X10
X10

Calf raises with 95kg
X12
X12
X15
X8

Weighted sit up (full stack)
X20
X20
X20
X20

Supersetted with back extensions (with 20kg)
X10
X10
X10
X10
staffieIcon...16-07-2015 @ 13:08 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq		2015-07-14 wave 14, week 2, workout 2 BENCH

Warm up on incline bench whilst waiting for flat bench
3@90kg
3@105kg
7@117.5kg (had spotter help on all of them - not my choice)

Assistance flat bench (with 80kg)
X8
X5
X6
X6

DB flyes
10@22.5kg
8@22.5kg
2x6@22.5kg

Dips
Warmup with 20x BW
10@20kg plate
3x6@40kg plate

Weighted sit up (full stack )
X20
X20
X20

Supersetted with
Back extensions (20kg plate)
X10
X10
X10

Good session, enjoyed the dips.
RodgerIcon...16-07-2015 @ 13:30 
Avatar
salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		Mate your bench is higher than mine and I'm over 100kg bw!

The trend in your squat / bench progression is similar to mine.

I have also been struggling with increasing strict press (this is noting new for me though!)
staffieIcon...17-07-2015 @ 09:35 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq		2015-07-17 Wave 14, week 2, workout 3 DEADLIFT

Wide grip pull ups
X10
X10
X5
X5

Deadlift
Warm-up
3@120kg
3@135kg
Belt on
3@152.5kg (technique felt off)

Assistance
10@100kg (lower back fatigue)

Kept it short and sweet today.
staffieIcon...17-07-2015 @ 09:36 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq
Rodger said:Mate your bench is higher than mine and I'm over 100kg bw!

The trend in your squat / bench progression is similar to mine.

I have also been struggling with increasing strict press (this is noting new for me though!)


Cheers for the input , will keep my eye on your journal
staffieIcon...18-07-2015 @ 14:35 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq		2015-07-18 Wave 14, Week 2, Workout 4 OHP

Warmup
3@52.5kg
3@60kg
2@67.5kg (failed on the 3rd rep)

Assistance - Push press
3@70kg
0@80kg (should gone 75kg rather than direct)

Standing DB press
2x5@25kg
5@22.5kg
5@20kg
staffieIcon...20-07-2015 @ 11:50 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq		2015-07-20 Wave 14, week 3, Workout 1 SQUAT

Weight this morning 86kg

Warmup including stretching.
5@125kg
3@140kg
0@157.5kg
Need to work on flexibility in hips and hamstrings.

10@60kg with 15kg chains either side. Chains are new to the gym , so testing these out.

Leg press
10@160kg
5@200kg
5@240kg

OHP machine
5@70kg
5@95kg (improvement)
4@95kg

EZ curls
4x12@35kg
staffieIcon...21-07-2015 @ 18:32 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq
Post Edited: 23.07.2015 @ 20:33 PM by staffie
2015-07-21 Wave 14, week 3, workout 2 BENCH

Warm up
5@97.5kg
3@110kg
1@122.5kg (pb happy)

Assistance bench
15@60kg
10@80kg
5@80kg

BB rows
6@60kg
5@80kg
1@100kg
5@80kg
5@90kg

Dips
X20 BW
X15@20kg
2x10@40kg

Ab rollout from knees
2x10
staffieIcon...23-07-2015 @ 20:35 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq		2015-07-23 Wave 14, week 3, workout 3 DEADLIFT

Warm up
5@127.5kg
3@145kg
5@162.5kg (pb happy)

Assistance
4x10@80kg

Wide grip chins
X5
X6
X5

Machine OHP
5@70
5@80
2@95

Cage shrugs
3x15@80kg

Had a training partner , definitely helps with the mind set , which is where I struggle on the deadlift.
staffieIcon...25-07-2015 @ 12:14 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq		2015-07-25 Wave 14, week 3 , workout 4

Warmup
5@57.5kg
3@65kg
1@72.5 (pb happy)

Push press
5@60kg
0@80kg
0@75kg
1@70kg
5@60kg

Assistance OHP (45kg)
X10
X6
X5
X5

Standing DB press
5@20kg (shoulders feeling pretty tired at this point)
2x8@20kg

Core
Weighted crunches
X20
X20
X20

Supersetted with back extensions (20kg)
X10
X10
X10
staffieIcon...27-07-2015 @ 20:12 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq		Wave 15, week 1 , workout 1 BENCH
Warmup
X5@85
X5@97.5
X5@110

Assistance with 80kg
4x10

Dips
X15 bw
10@20kg
10@40kg

Gym was way too busy tonight , waited around 20 mins for the flat bench. Times like these I fancy a home gym !
staffieIcon...29-07-2015 @ 12:55 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq		2015-07-28 Wave 15, week 1, workout 2 SQUAT

Warmup
5@110kg
Belt on
5@127.5kg
0@145kg

Poor showing on the squats, head wasn't in it from the beginning. Feel like the technique is off, however tried squatting 3x a week previously and found it a real mental grinder. Maybe that's what I need.

Missed assistance squats.

Machine OHP
Warm up
10@60kg
8@70kg
2@80kg
staffieIcon...03-08-2015 @ 13:10 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq
Post Edited: 03.08.2015 @ 13:11 PM by staffie
2015-07-31 Wave 15, week 1, workout 3&4 DEADLIFT & OHP

Pull ups
X10
X10
X5
X5

Deadlift
Warm up
5@115kg
5@130kg
Singles
1@150kg
1@160kg
1@165kg (pb)
0@170kg

OHP
2@60kg
3@60kg
1@70kg
1@75kg (pb)
staffieIcon...04-08-2015 @ 22:00 
Member 4544, 22 posts
SQ 170, BP 135, DL 200
505.0 kgs @ 95kgs UnEq		2015-08-04 Wave 15, week 2, workout 2 SQUATS

Warm up
3@107.5kg
3@125kg
3@140kg (should have got 3+, expected more, dropped my max by 10% prior to tonight )

Assistance squat
4x8@100kg

Machine OHP
5@60kg
5@80kg
2@95kg

Weighted sit ups (stack)
3x20
Supersetted with back extensions (20 plate)
3X10

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