I'm a toonie

[toonie]

About me:
Height: 5'9''
Current Weight: 165lbs
Age: 25

First year Master's student in Biochemistry. I work in a myoblast (muscle) lab where I am dealing with a family of transcription factors and their involvement in muscle proliferation and differentiation. I have aspirations to pursue medicine (in the directions of emergency medicine or sports medicine). I work part-time in the Emergency Department as a research assistant/liaison enrolling patients into clinical studies through conversing with physicians and nurses. I play recreational basketball two times a week and have been for the past six years. I also have taken a recent interest into snowboarding so will be spending a lot of time on the slopes.

Initially started lifting with general strength in mind, and eventually learned oly lifting through 2011 (and competed in two meets). Due to my busy semester, lack of future coaching and the decreased presence of oly lifters at my gym, I have turned to powerlifting.

Meet Results:

413/232/440 @ 165 (1085 total) - CPF Amateur Nationals: June 9, 2013

441/253/518 @ 165 (1212 total) - CPF Amateur Provincials: April 26, 2014


Le JauntyPoint

Spoiler

 

[toonie]

This post will be dedicated to the programs I have done, and over what time periods.

Post 3 to 27 tracked when I was just doing my own simple split between March 17, 2010 and June 3, 2010.

The routine was (Alternating between A and B three times a week);

Workout A
3x5 Squat
3x5 Bench Press

Workout B
3x5 Squat
1x5 Deadlift

--
Post 29 to 130 tracked when I did the Starting Strength Program between June 19, 2010 and September 24, 2010.

The routine started out with (Alternating between A and B three times a week);

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
3x5 Weighted Chins/Pull-ups (alternate)

Workout B started the first couple weeks with power cleans but were switched with chins/pull-ups. Cleans were reintroduced later.
---
Post 131 to 261 I followed the Texas Method between September 28, 2010 and December 21, 2010 with the following layout.

Day 1
5x5 Squats
5x5 OHP/Bench (alternating each week)
5x5 Rows
5x5 Weighted Pull-ups/Weighted Dips (alternating each week)

Day 2
3x3 Front Squat
3x3 Bench/OHP (alternating each week)
5x3 Power Cleans
3x3 Weighted Dips/Weighed Pull-ups (alternating each week)

Day 3
1RM Squat, Bench/OHP, Deadlift week 1
2RM Squat, Bench/OHP, Deadlift week 2
3RM Squat, Bench/OHP, Deadlift week 3

 

[toonie]

Wednesday, March 17th

Squats felt great, struggled a little bit on the last set but was still able to get the weight up and I'm pretty sure form was good. Will probably attempt to do 215 on Saturday for the work-sets.


Squats
45x10x1
135x5x2
170x5x2
190x4x1
200x3x1
210x5x3

This was my first time using chalk ever. A slipping grip had been holding me back, but i finally got up off my ass and went and bought some from here; Teknik Chunky Yeti Chalk - Mountain Equipment Co-op. Free Shipping Available

Was able to increase my work-set by 15lb (from 230) and I'm pretty sure I can do a lot more in my next work-out. I felt so good after my work-sets that I decided to go for a 20lb PR, and it went up easy. I wish I got chalk long time ago. Will probably try for a 250-260 work-set for my next deadlift session. Does anyone else feel like they could crush a rock with the chalk-grip? It felt great haha.

Deadlifts
135x5x2
170x5x2
205x4x1
225x3x1
245x5x1
265x1x1 (20lb PR)

Saturday, March 20th

Was feeling pretty good today so decided to move up to 215 for the work-sets. Struggled a little bit on the fourth and fifth reps of the last set. Forgot my log book at home and couldn't remember the weight increments from the last workout.

Squats
45x10x1
140x5x2
180x5x2
190x4x1
200x3x1
215x5x3

Initially had plan to try 180 for the worksets, however felt a little sluggish on 160 and decided to just stick with 175. Good thing too because I had a little difficulty on the last rep of the second set. Got a spot for the last set and was able to move the weight confidently and it went easy.

Bench Press
45x10x1
120x5x2
140x5x2
160x4x1
175x5x3

Overall, it was a pretty good work-out. Psyched for Monday's deadlift session.

 

[toonie]

Monday, March 22nd

Squats went really good. I think I should be able to move up to 220 for tomorrow.

Squats
45x10x1
140x5x2
185x5x1
195x3x1
205x2x1
215x5x3

As I am only recently starting to use chalk, I tried to determine what my one rep max approximately was. 275 came off the floor relatively easily so it's probably a bit higher than that. Will probably try 250-255 work-sets on Saturday.

Deadlift
135x5x1
185x5x1
205x4x1
225x2x1
245x1x1
265x2x1
275x1x2

Also did some shoulder rehab.

 

[toonie]

Wednesday, March 24

I have been slightly revising my rep schemes up a little bit. I'm trying to have my warm-up sets increase in weight a little more drastically, and I'm doing less sets. Did 220 for the work-sets and I think I'll have to do this weight again on Saturday. Struggled a little bit so the reps but I think form was fine.

Squats
45x10x1
145x5x2
185x3x1
205x2x1
220x5x3

Here as well, revised my rep schemes slightly. It seemed to work out as I was able to press 180 for my three work-sets for the first time, albeit they were tough sets. Also had a friend working out today and was able to get him to spot me and that gave me a tremendous confidence boost.

Bench
45x10x1
135x5x2
155x3x1
165x2x1
180x5x3

Also did some ab work and two sets of pull up to failure.

 

[toonie]

Saturday, March 27

Felt good on squat work-sets so decided to try 225. Went pretty easily so I'll be doing 225 for my work-sets next session.

Squats
45x10x1
145x5x2
185x3x1
205x2x1
220x5x2
225x5x1

Deadlifts went pretty easy. I think I'll try 260 or 265 next deadlift session.

Deadlift
135x5x2
185x5x1
205x3x1
225x2x1
255x5x1

Didn't workout today (Monday, March 29) busy with classes, studying and then work.

 

[Fozzy1]

good job on getting into strength training mate.

~Foz

 

[toonie]

good job on getting into strength training mate.

~Foz

I remember when I used to go to the gym and slap on the same amount of weight, feel the burn but never improve. Ever since I started keeping track of how much weight I'm moving and started following a proper routine, its nice to look back in my log book and see the improvements. And it's all thanks to creeping around the S&P and learning by observing.

Anywho, onto the logging.

Wednesday, March 31

Since I skipped my Monday work-out because of a hectic day and won't be able to work-out till next week (gym is closed Friday-Monday inclusively for Easter) I wanted to get in the big 3. Workout went real good.

Squats were a little tough, but I was able to get the weight up and maintain form. I'll probably be doing 230 next session.

Squat
45x10x1
145x5x2
185x3x1
205x2x1
225x5x3

Felt real good on the bench. First two work-sets went up real easy, so I decided to increase the weight on the third and it went up easy too. I think I'm finally getting this back-arch down! Also, I had good spots which was a huge confidence boost. Will be trying 185 for all the work-sets next session.

Bench Press
45x10x1
135x5x2
155x3x1
165x2x1
180x5x2
185x5x1

Deadlifts were good. I prefer deadlifting at my schools other gym. Too lazy to state why right now. Tried 265 for the work-sets and failed on my 4th rep at the knees. Wasn't too surprised by it because it was a 10lb increase from my last sessions work-set. Went for 280 after a little rest and it went up with a struggle. Grip started slipping towards lockout. May have to consider hook grip or mixed soon. Seem to prefer hook over mixed though. Will be doing 265 for the next session.

Deadlift
135x5x2
185x5x1
225x2x1
245x1x1
265x3x1
280x1x1

Overall, work-out went good. Will be working out next Tues, Thurs and Sat because schedule opens up a bit and don't want to miss out on a session (gym closed Mon).

 

[toonie]

Tuesday, April 6

Oy... my forearms and grip are shot haha. Came home and blended myself up a protein shake with milk and peanut butter and took about 2 minutes to open up the lid. Had a good work-out today.

Squats were good. I'll be doing 235 next session.

Squats
45x10x1
145x5x2
185x3x1
205x2x1
230x5x3

Deadlifts felt good. Just wanted to try 285 after the work-sets and it came off the floor with a small battle. Will be doing 270 for work-sets next deadlift session.

Deadlift
135x5x2
185x5x1
225x2x1
245x1x1
265x5x1
285x1x1

 

[toonie]

Thursday, April 8

Rough work-out. Only had 5 hours of sleep and didn't eat much all day. Damn lab report. Atleast its done.

Felt really weak, but was able to get all the weights up.

Legs are still quite sore from Tuesday. Soreness didn't really disappear until my last warm-up set. Usually gone after 3rd warm up. I think form was okay on my last squat set, weight moved slow though. Sticking with 235 for next work-out.

Squats
45x10x1
155x5x2
185x3x1
205x2x1
235x5x3

Bench felt pretty good although leg drive felt like crap because hip area was cramping up a little. The rest of my form felt good. Pretty long breaks between work-sets though. Sticking with 185 for next work-out.

Bench
45x10x1
135x5x2
155x3x1
165x2x1
185x5x3

 

[toonie]

Monday, April 12

Squats felt good. Will probably try 240 next session.

Squats
45x10x1
135x5x2
185x3x1
205x2x1
235x5x3

Deadlifts were awesome. Weight came up and felt really easy. Tried out hooked-grip too. Grip felt awesome with it, didn't really bother thumbs too much, just a mild pinching pain afterwards. Don't hurt now. Will try 280 next session.

Deadlift
135x5x2
185x5x1
225x3x1
245x1x1
275x5x1

Overall, good work-out.

EDIT: haha, just found out increased my deadlift by 10 pounds from last work out (265 to 275). May try 285 next session instead and see how that goes.

 

[toonie]

Wednesday, April 14

Squats were tough. Weight moved slow, but was able to get all 3 sets up. May move up to 245 next session. Not sure yet.

Squats
45x10x1
135x5x2
185x3x1
205x2x1
240x5x3

Not many people in the gym, wasn't able to get a spot. Was a little spent from squats as well. Took long breaks between work-sets and was able to get weight up with good form. Will try 190 next session.

Bench
45x10x1
135x5x2
155x3x1
165x2x1
185x5x3

 

[toonie]

Wednesday, April 21

Been a week since I've been to the gym. Was a little busy studying for exams but finally decided for a break from biochemistry and get my lazy butt into the weight room. Was a great workout.

Struggled with squats a little bit, last 2 reps on last set took awhile. May go up 5 pounds for next session. We'll see.

Squats
45x10x1
135x5x1
155x5x1
185x3x1
205x2x1
245x5x3

10lb increase from last deadlift session. I was surprised I was able to get this up. Was a hard-fought battle and form felt fine. Will probably have to record my form soon and get them posted since it has been awhile. Used hook grip on work-set. Not sure as what weight I'll use next session.

Deadlift
135x5x2
185x5x1
225x3x1
255x1x1
285x5x1

 

[toonie]

Wednesday, April 28

Another week off from gym because of exams/project. Done those now, so can get back to 3x per week.

Squats were slow. I blame it on lay-off, lack of sleep, stress of exams and not getting much food into me. Will do 255 next session.

Squats
45x10x1
135x5x1
155x5x1
185x3x1
205x2x1
250x5x3

Bench was tough as fuck. It's been two weeks since I last benched, plus same reasons as above. I'll be doing 190 next session.

Bench
45x10x1
135x5x2
155x3x1
165x2x1
190x5x1, 190x4x2

 

[Zerocrew1984]

Keep working at it. Good luck.

 

[toonie]

Keep working at it. Good luck.

Thanks, really enjoying the challenge of the gym since I started working out properly.

Saturday, May 1

Stomach felt a little queasy all day (something I ate maybe?) but was able to do all work sets much better than last time I tried 250. Will go for 255 next session.

Squats
45x10x1
135x5x2
185x3x1
225x2x1
250x5x3

Tried 295 for the workset today. Got it up three times, and couldn't even get it off the floor for the 4th rep. Will do 295 again for next deadlift session.

Deadlift
135x5x2
185x5x1
225x3x1
255x1x1
295x3x1

 

[toonie]

Tuesday, May 4

Work-out was okay. Sore throat and small headache for past couple days. Was able to get all reps up for squat. Felt a little slow. May try 260 next session.

Squats
45x10x1
135x5x2
185x3x1
225x2x1
255x5x3

Bench was much easier than last time, however I wasn't able to finish my last set. Will do 190 next session, and it's going to go up for every rep!

Bench
45x10x1
135x5x2
155x3x1
170x2x1
190x5x2, 190x4x1

 

[toonie]

May 7, 2010

Squats went pretty good. Weight didn't feel that heavy and felt like I had lots of energy. Last rep of last set was tough though. May try 265 next time and record myself.

Squats
45x10x1
135x5x2
185x3x1
240x2x1
260x5x3

Argh, still couldn't get up all 5 reps for work-set. Some guy gave me some tips on my deadlift after watching my work-set. I wanted to try it out his advice with 315 and weight came up pretty easily. Was my first time doing anything over 300, so was pretty happy about it. 295 is going up five times next time!

Deadlift
135x5x2
185x5x1
225x3x1
255x1x1
295x4x1
315x1x1

 

[TrainingAdict]

You making nice gains. Keep at it.

 

[toonie]

Tuesday, May 11

Work-out was pretty good. Failed on my last work-set for squats though.. that's the first time! I plan to get a video of my squat and deadlift within a week for critique. Doing 265 again next session.

Squats
45x10x1
135x5x2
225x2x1
245x1x1
265x5x2, 265x4x1

Got all 3 work-sets up for bench! Was pretty excited about that. Not sure if I'll do 190 again or try 195 next session.

Bench
45x10x1
135x5x2
155x3x1
170x2x1
190x5x3