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This will be my log

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RicoIcon...08-05-2011 @ 23:01 
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Sugdens very own David Dimbleby
Member 1403, 3716 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq		Just read the last page or two of this journal and its full of good consistent training.

I have just finished my exams and to be honest had some great sessions as I used them as two hour windows to forget about everything and just focus on training, which led to some nice PBs.

Hope the infection clears up quick matey!
ShaunIcon...08-05-2011 @ 23:28 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		lol are you reading the dates on each post? My training has hardly been consistent!

I'd agree that the exam period can yield some good training. During my January one I did fit in one cheeky session and hit squat and press PRs.

The infection is clearing up, but not fast enough!!!

Thanks for your sympathy. I love sympathy, particularly if it's from an attractive female.
SMedIcon...09-05-2011 @ 00:07 
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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
Shaun said:lol are you reading the dates on each post? My training has hardly been consistent!

I'd agree that the exam period can yield some good training. During my January one I did fit in one cheeky session and hit squat and press PRs.

The infection is clearing up, but not fast enough!!!

Thanks for your sympathy. I love sympathy, particularly if it's from an attractive female.


I think the fever is getting to you.
ShaunIcon...09-05-2011 @ 13:18 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq
SMed said:
I think the fever is getting to you.


I wasn't referring to him. Just in general.
ShaunIcon...27-05-2011 @ 19:58 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Not a terrible session I suppose for just getting back into things after my lung infection, which I still don't think is properly away yet.

Squats:

60 x 5
80 x 5
100 x 5
120 x 5

Harder than usual, but still kept a lot in the tank.

Press:

40 x 5
50 x 5
60 x 1
64 x 1

64 almost felt like a 1RM attempt. I seem to have lost more from my pressing than squatting. Hopefully it'll all be back in a couple of sessions.

Close grip bench press:

50 x 5
60 x 5
60 x 5

Elbow didn't like these. A lot more in the tank, just felt weird on my elbow.

Chin ups:

bodyweight x 2.5

Very poor.

Went home.
ShaunIcon...04-06-2011 @ 17:43 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Very poor session tonight. I always say that after a week off but I never learn.

Paused squats [2s]:

140 x 1

This was quite difficult. Squatting felt off today. Not sure if I would have been able to do 145, but at least I've matched a PB, granted one that was easier when I first hit it.

Press:

50 x 3
55 x 2
60 x 1
65 x 1
70 x 1
75 x f
75 x f
50 x 6
50 x 5
50 x 4

Quite disappointed with these. The weights felt heavier than usual and, odly, my wrists also hurt a fair bit. Did 75 x 2 push press after the two fails but that also sucked.

Romanian deadlifts:

100 x 6
120 x 6

First time doing these in ages. First time using hook grip in ages too and these really crushed my hands for some reason. Weights weren't too heavy thankfully but my arms were really shaking after the 100 x 6.

Did some curls super-setted with pulldowns but the the second set of pulldowns was starting to destroy my shoulders so left.
ShaunIcon...06-06-2011 @ 22:30 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		May's training review

Not much to say about May's training. Was ill, had exams, and started new job so didn't get any worthwhile training in apart from a small PB press.

Diet will be good whilst I'm at work because the food is massively subsidised, especially the healthy stuff. Free fruit in the office kitchens, too, and cold water for drinking as well. That's something that I've always been poor at - drinking enough water throughout the day.

Training wise, it'll be more of the same. Considering trying the Ortmayer/Magnusson deadlift routine, but if so it'll be after a few weeks until I get back into proper training and deadlifting. No sense in trying a new routine based off of set percentages when I don't know where I'm currently at.

Lastly, those RDLs absolutely fried by hamstrings and entire back. Hamstrings, erectors, lats and traps never been so sore!
ShaunIcon...08-06-2011 @ 20:25 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Squats:

worked up to 150 x 1

Quite disappointed with this. Squats felt really terrible tonight for some reason. Nothing in particular, just nothing felt right. I'll do some more sets of medium reps for a while and see how this builds up my squat.

Press:

70 x 2 - 10s hold at top of last rep
70 x 2 - 10s hold at top of last rep

Not too bad, considering Saturday's disaster.

Close grip bench:

60 x 6
70 x 5
70 x 5

Obviously triceps hammered after doubles on overhead. Last rep of last set was a real grinder, took ages, but got it in the end.

GHRs with broomstick:

bodyweight x 15
bodyweight x 15

Damn, really felt these in my hamstrings. Good!

Did a set of curls, got bored and left.
ShaunIcon...10-06-2011 @ 19:08 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Okay session tonight.

Press:

65 x 1
70 x 1
72 x 1
60 x 3
50 x 9

72 was a hard but I got it. Bad shoulder DOMS, too, so not unhappy with 3kg less than my PR. 50 x 9 is also a rep PR.

Deadlifts:

160 x 1
170 x 1
180 x 1
140 x 5
140 x 5

Been ages since I've deadlifted heavy. Got up to 90% of my best single with belt and straps completely raw. Just trying to get back into the movement pattern. Body unused to heavy weights now and also hook grip a little rusty as well. Definitely lost strength on this from not having done it for ages but not lost as much as I thought I might have.

Did some curls, got bored again, then some quick stretches and went home.
ShaunIcon...13-06-2011 @ 20:19 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Somewhat disappointing session tonight. Witnessed a 335 deadlift, though... not very often you see that, especially in a university gym.

Squats:

140 x 5

This was meant to be three sets of five, but the last two were such grinders that there was absolutely no way in hell that I'd have gotten even a single rep in the next set. Same as last time, everything felt very weak. Was wearing a belt also.

Press:

60 x 2
65 x 1
70 x 1
75 x 1
76 x f
60 x 4 - failed 5th
60 x 4

Glad that I at least matched my old PB, given that my strength in other areas has plummeted. Going to stick to 70 and try and get some volume with doubles and triples for the next two weeks.

Pendlay rows:

60 x 6
70 x 6
80 x 6

Did these with a wider grip. Not too hard.
ShaunIcon...16-06-2011 @ 20:24 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Disappointing session tonight.

Press:

65 x 2
65 x 3
65 x 2

Disappointing to only get one triple. Weights just felt extremely heavy tonight.

Speed press:

40 x 3
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

Speed was okay. Also acted as some extra volume.

Deadlifts:

160 x 1
180 x 1
190 x f

Disappointing to not get 190. Maybe it was my grip - haven't had to hook grip heavy for a long time. Bar just wouldn't budge, whereas 180 didn't feel too bad. Probably should have tried to rep 180, but meh.

I really need to come up with a plan, though, as what I'm doing isn't working.
ShaunIcon...18-06-2011 @ 22:11 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		So do I do Starting Strength or not? It seems a fairly logical choice given that my squatting and deadlifting has plummeted and I have access to cheap, high quality food and sit on my ass all day - so recovery is good. Starting weights would be 130 squat and 150 deadlift; not sure about the upper body stuff because I've not benched in a while nor have I done sets of five across on the press either. I'd be subbing power cleans for Pendlay rows because I think that Pendlay rows are a lot more useful for my purposes.

The other option, lets call it plan B, which is what I was planning yesterday when I was actually meant to be doing work, was similar except that squats were only done on Monday and Friday, with deadlifts only on Wednesday, and continuing with my pressing training as it is, with Pendlay rows on the days without deadlifts. Plan B would, in theory, be easier to recover from due to the lower amount of squatting and deadlifting.

My gym has 0.5, 1, 2 and 5kg plates, which will be handy for micro-loading the smaller exercises.

Something else I've been noting over the last while is that I really need a proper plan for my training, at least until I can get back to my previous best numbers. I know from experience that when I did 143 for three hard sets of five on the squat I could triple 170. Likewise with a 175 x 5 deadlift I could do 200 for a single. With SS it won't take me long to get to these numbers...
ShaunIcon...20-06-2011 @ 21:42 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		So it's settled: I'm going to go back on Starting Strength. This is the logical choice as it is an actual structured routine so I'm less likely to f**k it up. Plus it has sets across which is what I need at this stage to get me reacquainted with things. Starting weights will be;

Squat: 120
Bench: 70
Deadlift: 150
Press: 50
Row: 70

Obviously very light, but the weight increases fast so it won't be long until I'm back to where I was. I did something similar last year in Madcows: starting off stupidly light but adding weight and getting some volume in each session and when I came to my PRs I blew right past them and then some.

Assistance will be dips after rows and chins after deadlifts. I'll throw in curls, too, because I need them and they don't hamper recovery. Probably going to make 5kg increases to the deadlift, 3kg increases to the squat, bench and row, and 2kg increases to the press initially. Bench will probably need to be dropped to 2kg within a fortnight, though. Should get plenty of mileage with the squat, and a fair bit with the press too, since I've done 60 for 5x5.
ShaunIcon...21-06-2011 @ 20:05 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Everything went okay tonight. Had to wait ages for a rack, though...

Squats:

120 x 5
120 x 5
120 x 5

Nice and easy.

Bench press:

70 x 5
70 x 5
70 x 5

Okay. One or two reps on second set a bit harder than I'd have hoped for but not benched in ages so it's obviously going to have dropped a fair bit. Difficulty coming mainly from technique, which should come back fairly quickly.

Deadlifts:

150 x 5

Really easy. Had to wait a while until there was enough plates, though.

Tried to do a set of dips but shoulder was having none of it. So did some stretching and went home.
WiegieboardIcon...21-06-2011 @ 20:10 
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as crimson as my last victims underclothing.....
Member 899, 11371 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Latest session looks nice and healthy. I'm sure you'll build it up just fine from there.

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