Inertia's Training Log

I was a tad under the weather today. I think I ate something which disagreed with me Sunday because my digestion is feeling off, and somehow, in the gym changing room today I managed to do something unpleasant to my back just by twisting in a pretty regular way. Amazing how sometimes it's the simple things that mess you up, hopefully this awkward pain will go by Wednesday.

Pause squats -
110x2
100x3
100x3
100x3
100x3

Form felt great, but the weight felt heavy. I wanted to do triples with 110 but it wasn't my day.

Speed deadlifts -
100x3
110x3
115x3
115x3

Form also felt good and fast. Picked these today as I suspected power cleans would be a waste of time with how I was feeling.

SOHP -
55x5
55x5
55x5
55x5

SLDL -
125x5
115x5
115x5
115x5

Barbell crunches -
35x10
35x10
35x10
35x10
 
My workout today was more or less an introduction to athletics. It was fun, I bought my first pair of track spikes and was itching to try them out. I managed to join a couple of the athletes at my gym and go through some things with them (my gym is part of a full athletics track, it's awesome).

There's not many concrete things I can write about like with other workouts, but I'll give it a try.

Powercleans -
85x2
85x2
85x2
85x2

Felt decent today, weight was going up well and I didn't miss any.

Then onto the track for some sprinting drills and some max effort 10m sprints.

Then did some standing long jumps in the sand pit.

After that I went back inside to squat, but I was getting hunger pangs at this point. My breakfast wasn't nearly as big as I wanted it to be and by this point I'd be at the gym for nearly 2.5 hours (obviously a LOT of that is rest times, and it usually takes me about 20-30 minutes of warming up and mobility work before I'm doing my work sets). I worked up to a paused single of 110kg and decided to call it a day. My lower back was hurting a little, so I'll probably just squat tomorrow.

All in all though I enjoyed it, I'd like to include more athletics in my training, apparently I have potential.

Obligatory pic of my shoes: http://instagram.com/p/ldMdwhGv_j/
 
Been too busy/lazy to log lately. Still training and making gains though.

Here's a video from Monday
[YT]bQrkCr2PWwI[/YT]

I never train in the mornings and I hate it, but for some reason my powercleans felt good. Maybe because I hadn't even been to sleep so it's not like I had to wake up for it. I'll get that 100kg next time, just ended up too far forward.

Today's session

Pause Squats -
110x3
110x3
110x3
110x3
110x4 (PR)

Felt amazing on these today, great posture and tightness, felt strong.

OHP -
65kgx1 (PR)
60x3 (PR)
60x3
60x3*

*Push pressed the last rep

SLDL -
120x5
120x5
120x5
120x5

Powercleans (paused at the knee)
60x3
60x3
60x3

Didn't want to go heavy after all the other stuff in this session. Just wanted to get some sort of speed in today since I decided not to do any track work.
 
Another good session yesterday, things are going well.

Deadlift -
130x1
150x1
170x1 (PR)
150x7 (PR)

Another 10kg increase. I'm up to about 75kg bodyweight now so its to be expected, still happy of course.

Push Press -
80x2
80x2
80x2
80x2

Tempo Runs just to get myself moving and out on the track, good for recovery too. For those who don't know, tempo runs are sprints (around 100m) that you do at about 70% intensity. It was my first time trying them and they were much harder than expected cardio wise.

[YT]-Tl7hq_emY4[/YT]
 
Cool workout today.

Powercleans -
90x1
100x-

Same deal as last time, got it up on my shoulders and bailed forward since I knew I wasn't going to keep it there. Oh well, I should try getting under it more since I'm wayyyyyy above parallel.

Regular Back Squat -
125x1 (previous PR)
135x1 (PR)
140x1 (PR)
112.5x8

135 went pretty easy and 140 was a grinder. But I'm really happy with these, a few months back when I struggled through a double of 100kg I never thought I'd see the day where I hit 3 plates. It almost makes me not want to get strong though, making 10-15kg jumps in weight on my big lifts is so satisfying yet the stronger you get, the less likely it becomes.

SLDL -
120x5
120x5
120x6

BB crunches -
40x8
40x8
40x10
 
This workout is becoming my bread and butter.

Powerclean -
80x1
90x1
95x-

Felt crap on these today, 95 made me really dizzy so I just left it.

Pause Squats -
115x2 (PR)
115x2
115x2
115x2

Making gains every session.

OHP -
57.5x5 (PR)
57.5x4
55x5
55x5

SLDL -
130x5 (PR)
130x5
130x5
130x5

I'm starting to realise that I don't always have to listen to my body. I felt drained today but it seems like I can still perform if I just force myself to. I was going to do SLDLs with 120 again, but I just told myself to suck it up and try 130 and ended up getting straight sets with it.
 
Nice lifting! How is 115x2 a pr when you're putting up 112.5x8 and 140x1! Haha. Nice nonetheless!
 
InertiaTraining said:
I'm starting to realise that I don't always have to listen to my body. I felt drained today but it seems like I can still perform if I just force myself to. I was going to do SLDLs with 120 again, but I just told myself to suck it up and try 130 and ended up getting straight sets with it.
Click to expand...

How I feel has absolutely no bearing on how strong I'll be on any given day. Apparently it's very common but I do find it odd.
 
^ yeah I do find it strange. I guess on days where I feel good I'm more motivated to train harder and am more confident in myself. But for two workouts in a row I've felt far from great and still hit good PRs

LZD said:
Nice lifting! How is 115x2 a pr when you're putting up 112.5x8 and 140x1! Haha. Nice nonetheless!
Click to expand...

Ah, the 115x2 is a pause squat. So there's probably about a 20kg difference between my regular squats and my pause squats right now.
 
Vid from last session:
[YT]93h56E8mPEA[/YT]

Cot dayum, feeling good. Wasn't able to train Wednesday since I was helping someone move, so I did my sprints yesterday, which then made me reconsider deadlifting today.

Back Squat -
130x5 (PR)

Boom, one working set, big PR, really coming around to this style of training.

Tried push pressing, didn't feel ok with it today.

OHP -
55x5
55x5

Hip Thrusts -
100x8
120x8 (PR)

Core work

Not much else to say
 
Killed it today

Powerclean -
80x1
90x1
100x1 (PR)

Finally got the 100, felt ugly at the time but watching the video back it doesn't look bad at all. Hell, it looked pretty fast IMO.

Back squat -
130x1
140x2 (PR)

Second rep was a grinder, first rep looked reasonably quick on video.

Pause squat -
115x2
115x2

Regular squat again -
110x11

I thought I'd be more fatigued than I was before this, I was still destroyed afterward but I should have done 112.5 again, or stuck with 115.

OHP -
60x3
60x3
60x3
62.5x3

Should have gone heavier sooner. 60 felt super fast today.

SLDL -
130x3
120x10

I got lazy and just decided to wrap it up. Good session.
 
really nice work in here. I thought your PR power clean was pretty damn good for what its worth. Keep it up man.
 
Thanks man, I genuinely was surprised by how it looked afterwards, during the lift I thought it was hideous but there doesn't appear to be much wrong with it at all (by my usual standard of powercleaning of course, not oly level stuff).

Since my last post here I've been forced to slow things down a bit. I had a solid 2-3 weeks of constant PRs and it caught up with me, I should have been smarter and forced myself to not go 100% every session. I crashed out after my last update and felt weak as hell for about a week, and today was my first session back after a nearly a week off (working a ton over easter, and bank holidays keeping the gym closed forced me not to train).

But today's session went better than expected, let's hope I can build my momentum up again.

Powercleans -
80x1
90x1
95x1

20m sprints, feeling better every time I do these, got a friend to take a video, and I estimate my time to be 3.10 seconds, which is decent but leaves room for improvement. I might post the video, I look somewhat quick but my stride length is shocking, I'm not using the full potential of my limbs at all.

[YT]8Jr00ZjG6yY[/YT]

Pause squats -
120x2 (PR)
115x2

OHP -
57.5x5
57.5x5
57.5x5
55x6

Facepulls
 
Last edited:
Yesterday's workout

Regular squat -
120x5
120x5
120x5
120x4

I don't what the hell was up with me, but I stiffened up and was genuinely finding it difficult to walk in between sets.

OHP -
50x7
50x7
50x7
50x1

God damn recurring neck strain.

SLDLs -
110x12

By now I had had enough of shuffling around like an old man, so I just decided to get a set done and bail out. Went home, had a cold bath, and today I'm reminded what it feels like to do "leg days" on a bro split. I have crazy DOMS, perhaps I should have eased myself back into it after my time off, but fuck it. YOLO and all that.
 
Today

Full cleans -
Nothing to write home about. Didn't go heavy, just didn't feel fast enough to powerclean today.

Pause squat -
110x1
122.5x1 (PR)
127.5x1 (PR)
130x1 (PR)
132.5x1 (PR)

Once again I make a huge unexpected jump in weight. Felt good.

Regular squat -
117.5x8

Jesus this was hard, I could have stopped anywhere after 3 but I pushed through.

OHP -
65x2 (PR)
55x8 (PR)

SLDL -
120x7
120x8

Good session. Back on form.
 
Happy with today.

Powercleans -
80x1
90x1
100x1

Boom, that brings me to 2/4 with 100kg. The lift went a lot better than I expected, I'm confident about it now, if I feel good on monday I'll go for 102.5.

30m sprints, getting better.

Weighted chins
10x5
10x5
10x5
10x4

Hip thrusts (from floor, whereas I usually set up with a bench for more ROM)
70x5
110x5
150x5
180x5
200x5

I had no idea these were so much easier. I'm happy I got that heavy but I don't think I'll stick with these, I prefer the extra ROM using a bench even if I can't load it as much.
 
Forgot to update Friday's workout. There wasn't much to be said, felt like crap but still managed to force a decent PR. 165x3 deadlift, should have a 175 single in me, maybe 180 on a really good day.

Couldn't train Monday due to another god damn bank holiday.

Today

Powerclean -
80x1
90x1
100x1

Gym brahs said 100 looked easy, feeling pretty confident with it now. May try 105 on monday.

Tried to squat, hip flexors in particular felt way too tight even after extra stretching.

Deficit deadlifts -
70x5
90x5
110x4
110x4

SLDLs -
110x5
130x5

OHP -
60x4 (PR)

Wanted this for 5 but failed the rep, rep 4 had some back arching too. Oh well.

Facepulls and external rotations -
 
Pretty good session today.

[YT]8QSnwxnIW74[/YT]

Powerclean -
85x1
95x2 (PR)

Haven't done more than a single on a heavy powerclean for a long time. I just wanted to challenge myself without going for single PR, save that for next week perhaps.

Pause squat -
110x1 (felt heavy, almost made me change my mind about going for this next set)
122.5x3 (PR, this was tough, but I made it)

Regular squat -
112.5x6

The orginal goal was 115x10, which was admittedly optimistic after the previous lifts, but still...but I didn't get close, 6th rep made me dizzy. I should have pushed through to 8, I'm kinda disappointed that I gave up.

Pause Bench -
70x5
70x5

I wanted a break from OHP'ing, I knew I sucked at bench but wow...I suck at bench.

Hip thrusts -
70x5
100x5
100x10

Not as heavy as I was planning to go, but my hip flexors have felt extremely tight lately, so I decided to forego the weight and really focus on reaching full hip extension.

A few sets of bodyweight chin ups to finish off.
 
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