You are here: Home → Forum → Training Journals → This will be my log

This will be my log

1 2 3 4 5 6 7 8 9 10 ... ... 37 38 39 40 41 42 43 44 45 46 47

Shaun		...	20-03-2011 @ 19:49
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Wasn't feeling too strong today, a bit bunged up, hopefully I've not got the flu or anything coming on. Squats: 60 x 5 80 x 5 100 x 5 120 x 5 140 x 5 140 was much, much easier this time. Felt quite crushed not getting 140 for five reps last time, and now relieved to have gotten it now. Paused bench press [2s]: 72 x 5 72 x 5 72 x 5 72 x 5 72 x 5 These weren't too hard. Pendlay rows: 60 x 6 80 x 6 85 x 5 85 x 5 This is where things started to go down hill. Wasn't feeling strong on these at all. Did some face-pulls, but shoulder and wrists were clicking - never experienced that before, so stopped. Did some stretching and went home happier than the last time I did squats.

Shaun		...	25-03-2011 @ 17:25
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Was a bit ill during the earlier part of the week and swamped with work so didn't manage a mid-week session. As usual on Friday I had some indoor wendyball with the engineering lads and decided to go to the gym straight after, seeing as I was already there and had free time. So workout was done after an hour and a half of running about and little food. Took my shoes and chalk with me this time, though. Power cleans: 70 x 3 75 x 3 80 x 3 85 x 3 Not done these in a while. Not bad. Dumbbell bench press: 30s x 8 30s x 8 PR, but only because I've not used dumbbells in ages and undersold myself last week. This was also fairly straight forward. Used to believe that I couldn't get an effective gym session in after a bit of running around and with little food. Guess this proves that wrong. Explosive work probably wasn't the best idea, though. But I can get in a fairly effective "RE" type upper body session.

Shaun		...	27-03-2011 @ 20:19
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Squats: 65 x 5 85 x 5 105 x 5 125 x 5 145 x 5 Quite hard. Shouldn't be, though, but it's my own fault for neglecting squats for too long. Paused [2s] bench press: 74 x 5 74 x 5 74 x 5 74 x 5 74 x 5 Quite hard. 5th set was the easiest. Then went for what I thought would be a power st but I ended up being in for fking ages. Came out, tried to chin up but almost died of exhaustion so I went home. Thought it'd be easier as I'd be much lighter, but obviously not.

Shaun		...	30-03-2011 @ 17:57
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Speed deadlifts: 100 x 3 120 x 3 140 x 3 Speed with three plates was okay. I'll work on improving it, though. Press: 60 x 5 60 x 5 60 x 5 60 x 5 60 x 3.9 Was only meant to do 59 but didn't see any point in being one kilogram short of a big boy plate each side. First and last sets the hardest. Slightly disappointed at missing the lockout on the fourth rep of the fifth set... but I've not overhead pressed in a while. I'm a bit bored with 5x5 for these so next time I'll do some 3x3.

Shaun		...	02-04-2011 @ 21:05
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Review of March's training. March was a fairly poor month of training, consistency wise. Lot of uni work to do, and it's only going to get worse in April, and then exams start in May. So the plan is to get at least two sessions per week done. Maybe three, I'll see... it might have to be a fairly light and quick session, though. Training wise, I did not meet my target of 185 x 5 from a 3 inch deadlift. That is sort of for the best, I think, as upon switching back to regular deadlifts I do not feel that deficits have benefited me that much. I think part of the problem was too high an intensity on them - particularly the 175 x 5. At the moment, just deadlifting seems to be working fine, with speed work thrown in. I might try and do deficits for sets across at a lower intensity to see if that works any better in the future. Regarding pressing, I also missed 60 for five sets of five - only just, though. Going to change the rep range for next time, too, to 3x3. Might also try push pressing as well - been ages since I've done that. Regarding benching, I think it's probably time to ditch the pause and try and hit some PRs again. Squatting will be getting done every session again, as that worked the best.

Shaun		...	07-04-2011 @ 22:19
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	First training session in slightly over a week. The "deload" doesn't seem to have done much good - weights feeling heavier than they should. Really should learn from experience that weeks off unless I'm absolutely fried decreases my strength. Full squats: 130 x 2 140 x 1 150 x 1 100 x 5 100 x 5 Have a lot to say on this so I'll write it at the bottom as to not distract from the log of tonight's session. Bench press: 80 x 3 90 x 1 92 x 1 Now 92kg is technically a PR, but I'm not too happy with it and I'll explain why. Firstly, I was expecting much more carry-over from the paused benching. Been a while since I've handled ~90kg so, so I suppose it's only my own fault that it felt really heavy in my hands. The problem with the paused benching is that I wasn't handling enough heavy weights and as a result I seem to have lost some of my ability to strain through them. Now although 92kg is a 1 rep PR, I've doubled 90 before (and this was before I started doing paused benching), and 90 x 2 &rt; 92 x 1. Maybe I had a little bit more in me today, though, and it was just coming back after a week off. Close grip bench press: 70 x 9 70 x 5 Nice rep PR on the close grip bench, literally came out of nowhere. But triceps fail quickly and was really, really close to failure on the 5th rep of the second set so I racked it and didn't try a 6th. My grip width is such that my thumbs can just touch the smooth if I stretch them out. Deficit deadlifts [3"]: 140 x 9 These were absolutely knackering. Was really out of breath after doing this. Form was quite terrible, too - rounded back and everything. Should've maybe done Romanian deadlifts or something more glute and hamstring based. Chin ups: bodyweight x 3 bodyweight x 3 bodyweight x 2 bodyweight x 1 bodyweight x 1 Haven't done these in a while. Need to get better at them, though. Okay, so onto the squats now. By "full squats" I mean just that, squatting down until my hamstrings touch my calves. To get into a position to squat that deep, I use the high bar position and have a more upright torso. Trying to go that deep with the low bar position would mean some serious hip tuck. With the low bar position I was previously going well under parallel, but - on good reps at least - my hamstrings were most definitely not touching my calves, as that is too deep for me to maintain good form with a low bar squat. The high bar position felt strange, at first. Traps felt a bit squished. Overall it was much easier on the shoulders and wrists, though. Glenn Pendlay is absolutely right when he says the difference in posterior chain activation between the low bar and high bar squat is not nearly as much as common wisdom says. Glutes and hamstrings felt absolutely fried - more so than with low bar squatting, even. I attribute that to the increased range of motion. In squatting, I know from experience that a longer ROM will transfer better to a shortened ROM than the vice versa - so high bar squats will increase my low bar squat, but not the other way around. Weak hamstrings were definitely showing with the heavier weights. On the 150 I felt my hips shift forward (quite violently, might I add) because my hamstrings just couldn't seem to cope with the hip extension. Also had a very poor bounce out of the hole. Still need to work on taking a deep breath and keeping tight, too, although I did find it easier with the high bar position to do that.

Shaun		...	11-04-2011 @ 22:07
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Decided not to continue doing high bar olympic type squats as they were not agreeing with my knees. Squats: 70 x 5 90 x 5 110 x 5 130 x 5 150 x 3 Bit disappointed with this. I suppose it's only my own fault for slacking on these for so long. Maybe stance was a bit wide, too. Press: 64 x 3 64 x 3 64 x 3 + 10 second hold at top Nice and easy. Power cleans: 90 x 3 80 x 3 Nice powerclean PB. Did a lighter set after to try and reinforce the elbows up part of the catch. Chin ups: bodyweight x 3 bodyweight x 3 bodyweight x 3 bodyweight x 2.5 More reps this time from less sets.

vausie		...	11-04-2011 @ 23:24
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290 657.5 kgs @ 94kgs UnEq	This log is a good read mate lots of solid work here keep it up where u from pal

Shaun		...	19-04-2011 @ 20:37
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Been very busy lately with university work. First workout in over a week. So obviously feeling either a little bit weaker or technique feeling a little bit worse. Paused [2s] squats: 60 x 5 80 x 5 100 x 5 120 x 5 Not too hard. Focus here was on technique and finding a stance that is right for me. Before, with the wider stance, it felt like too much hips and inner thigh. Shoes probably also throwing me forward a bit, to be fair, taking out some of the glute and hamstring work. With a narrower stance I definitely felt my hamstrings and glutes come into play more. Was also focusing on keeping really tight - especially in my low back region. This has also been a weakness for me, too. Bench press: 60 x 5 70 x 5 80 x 5 70 x 5 These felt really awful. Technique all over the place and just no strength there. Too much time off is the culprit. To bench a lot, you've got to bench a lot, and I've just not been doing that. Speed deadlifts: 120 x 2 130 x 2 140 x 3 Speed was okay I suppose. Been a couple of week since I deadlifted from off the floor and technique felt a little sloppy as a result. Was locking out a little too high due to not pushing hips forward enough. Chins: bodyweight x 4 bodyweight x 3 bodyweight x 2 bodyweight x 2 Meh.

SMed		...	22-04-2011 @ 21:09
a splendid chap, unlike some bitches on here Member 1670, 1705 posts SQ 190, BP 112.5, DL 220 522.5 kgs @ 89.5kgs UnEq	[IMG]http://images.cheezburger.com/completestore/2011/4/22/f5fdf7a0...

Shaun		...	30-04-2011 @ 17:02
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	First session in a while today. Been really busy with university deadlines, and then next I've got exams, so probably won't be training much in the next three weeks. Expecting to train a lot over the summer though because the gym is on the way home from work. Today's session was the earliest I've trained in many, many months. Didn't have much food before hand either, so wasn't expecting much. Paused squats [2s] 120 x 2 125 x 1 130 x 1 135 x 1 140 x 1 100 x 5 Maybe had a triple in me on 140. Was hoping to do a couple of back off sets but the bar kept sliding down my back so had to stop. Ran out of chalk so couldn't correct it. Push press: 60 x 3 65 x 3 70 x 2 Completely lost technique with these. Couldn't balance or anything, felt really weird. Was hoping for much more... Strict press: 60 x 4.5 Did this after push press because my strict technique feels more solid. Was hoping for 6 reps but tired shoulders coupled with everything else meant I only got 4 and a half. Dorian rows: 80 x 8 80 x 8 Haven't done these in a while. Knackered, too, and these did more for my quads than back. I'll stick with Pendlay rows. Also did dumbbell benching - 25s for a really easy 6 as a warm-up but then couldn't even get the 35s for a bloody single; chin ups - did two and a half reps and that was it; and reverse curls with the EZ bar, 2 x 10.

Shaun		...	02-05-2011 @ 20:34
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Good session tonight! Squats: 140 x 6 100 x 6 - paused 2s 100 x 6 - paused 2s Nice beltless PR. Probably had another rep or two in me but the focus was on keeping tight and big breath, so didn't want to go into territory that would make me use less than optimal form. Press: 70 x 1 72 x 1 74 x 1 75 x 1 60 x 3 60 x 3 60 x 3 Nice PR. Didn't feel like I had much in me on this, but I persevered and got my rewards. Just shows that you've got to not give up. Pendlay rows: 60 x 6 70 x 6 80 x 6 80 x 6 Prefer the stricter row. Also going to start controlling the negatives on these, since I feel it better in the lats. Did some triceps, biceps and stretching then went home.

Shaun		...	04-05-2011 @ 22:24
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	April's Training Review April's training didn't go so well because I had to take a lot of time off due to a lot of university work. Set a press PR, though. And a for reps beltless squat PR - not that really means much, but I have been working on form, i.e. keeping tight, deep breath and stuff. May is also going to be very hit and miss as I've got exams. I'm changing my focus pressing focus to the press rather than the bench. Benching is really pissing me off lately and to be honest I've stopped caring about it. Going to be using dumbbell work as assistance, though, and it'll be interesting to see how the press plus dumbbell benching (flat and incline) helps my bench, without actually benching. Oh and another factor is that it's quite hard to get a free bench at the best of times. Pressing will be getting done Bulgarian style - i.e. often and heavy. The shoulders seem to recover very quickly and due to the light weights used, the press isn't a very CNS demanding exercise. Hoping for a good summer of training, though. Gym is right on the way home from where I'll be working, so I've got no excuse for slacking.

Wiegieboard		...	05-05-2011 @ 22:42
as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Looking at your log here it's quality. I hope that the next while will be better than April was with the stress of exams etc. I'm focusing heavy on the pressing myself lately with 3x per week and it's working well. Here's hoping the same happens for you. Pressing is more manly than benching anyway :P

Shaun		...	08-05-2011 @ 21:24
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Wiegieboard said:Looking at your log here it's quality. I hope that the next while will be better than April was with the stress of exams etc. I'm focusing heavy on the pressing myself lately with 3x per week and it's working well. Here's hoping the same happens for you. Pressing is more manly than benching anyway :P Pressing rocks! Not very many people have a big press in my gym - certainly not any of the pansies that spend all day doing dumbbell benching and curling in beaters. Thanks. So far May hasn't been good as I've gotten a lung infection.

1 2 3 4 5 6 7 8 9 10 ... ... 37 38 39 40 41 42 43 44 45 46 47

You are here: Home → Forum → Training Journals → This will be my log

RETURN TO TOP