Tosas strength & conditioning log.

[Tosa]

So I’m finally going to keep a log here. I didn’t before because my log was kept in spreadsheet form, and I didn’t want to write it down twice. But (1) That’s a poor excuse, and (2) I’m keep my log in a text document now. So here goes.

My lower body lifts are full of suck and are embarrassing. This is because of an injury to my Piriformis muscle. It’s better now, and my lifts are going up again. I don’t mean to make excuses, the point is there’s a reason my squat, clean ect aren't where they should be for how long I've been training.

 

[Tosa]

September 21, 2009

Cleans

55 kg x 3
65 kg x 1
71 kg x1
76 kg x1, 7 sets

Clean Pulls

95 kg x 3, 3 sets

Low bar Squats

65 kg x 5
75 kg x 1
85 kg x 1
95 kg x 1
98 kg x 1
103 kg x 2, 4 sets

Psuedo Stone Lifts
I'm reffering to using one of these Elite Fitness Systems
It may not be the real thing, but it's still challenging.

70 kg x 3, 5 sets

KB swings

24 kg x 8, 2 sets
28 kg x 8, 2 sets

 

[Deleted member 130905]

Nice, I convinced someone to start a log. Good luck man.

 

[Tosa]

September 22, 2009

Bench Press (Paused)

65 kg x 5
78 kg x 2
88 kg x 2
98 kg x 2, 4 sets

Bent over row (off stands)

65 kg x 5
78 kg x 2
88 kg x 2
98 kg x 2, 4 sets

Log Press

37 kg x 10
47 kg x 5
52 kg x 5
57 kg x 3
61 kg x 3

Thick Bar Pull ups

3 sets of whatever (12 or more)


*EDIT*

Went for 3 mile run.

 

[Tosa]

September 24, 2009

Snatch

47.5 kg x 3, 7 sets

Deadlift

75 kg x 5
98 kg x 5
118 kg x 5
126 kg x 5
134 kg x 9

Front Squat (off pins, bottom start)

20 kg x 5
45 kg x 5
55 kg x 5
65 kg x 5

First time doing front squats starting from the bottom. Just trying to get the feel for the lift and see where I'm at. More challenging than I expected. May decide to do paused front squats instead.

Farmer's Walks

145 kg

4 100 ft trips
3 115 ft trips

Good fun.

 

[Tosa]

September 25, 2009

Overhead Press

20 kg x 5
40 kg x 5
47 kg x 2
52 kg x 5, 4 sets

Chin-ups

Bw (80kg) x 5
Bw + 10 kg (90kg) x 5
Bw + 14 kg (94kg) x 5, 4 sets

Pull ups, Wide Neutral grip pull ups, Narrow Neutral grip pull ups

All Bw x 15

Played around with some kettlebell presses and banded push-ups. I liked the banded push-ups, I may incorporate as a regular exercise, although I'd have to add weight as well.

Prowler

40kg x 4 trips x 200 ft

Uphill both ways.

 

[Tosa]

September 28, 2009

Cleans

55 kg x 3
65 kg x 3, 7 sets

Clean Pull

85 kg x 3
95 kg x 3, 3 sets

Low Bar Squats

20 kg x 5
65 kg x 5
77 kg x 2
87 kg x 5, 4 sets

Overhead Split squats & Lunges

A bunch with just the bar

Glute ham raise

Bw x 10, 3 sets


*EDIT*

3 mile run with my dog, approximately 20 minutes

 

[Tosa]

September 29, 2009

Bench Press (paused)

Bar x 5
65 kg x 5
75 kg x 2
85 kg x 5, 4 sets

Bent over Row (off stands)

65 kg x 5
75 kg x 2
85 kg x 5, 4 sets

Thick Bar Push Press

Bar x 5 (36 kg)
51 kg x 5
61 kg x 5, 3 sets

Narrow Neutral grip chins

Bw x 15
Bw + 1 Chain (whatever that weighs) x 5

Wide Neutral grip chins

Bw + 2 Chains x 5, 2 sets

Chains are over neck as added weight, not dynamic resistance. I use chains when I want to add some weight but am not concerned with adding a specific amount.

 

[Tosa]

September 30, 2009

3 mile run with my dog.

October 1, 2009

Snatch

45 kg x 2
50 kg x 2
53.5 kg x 2, 7 sets

Deadlift

75 kg x 3
106 kg x 3
126 kg x 3
134 kg x 3 ( with belt )
142 kg x 6 ( with belt )

Bottom Start Front Squat (off pins)

20 kg x 5
45 kg x 3
55 kg x 3
65 kg x 3, 3 sets

Farmer's walks

150 kg x 100 ft, 4 trips

*EDIT*

Did some gripper work, neck work, and levering. I've sometimes slack with these things, so if anyone's paying attention, feel free to give a not so gentle reminder if I haven't included these things in my log for a few days.

 

[Tosa]

October 2, 2009.

Had a terrible nights sleep. I'm taking a computer programming class so I kept having weird dreams about programming my lifts. Had some caffeine for the first time in over a year. It did wonders.

Overhead Press

20 kg x 8
45 kg x 5
55 kg x 3
59.5 kg x 3, 5 sets

Chin-ups

Bw x 5 (80kg)
Bw + 10kg x 3
Bw + 17kg x 3
Bw + 27kg x 3, 5 sets

Psudeo stone lifts

75 kg x 1, 7 singles

I shouldn't do these the day after deadlifts. My routine needs some more tweaking.

And now with multimedia



The guy who was holding the camera said I need to get my head through sooner. Looking at the video I agree. Any other thoughts?

 

[Tosa]

I find it interesting to see where different people train, so I thought I'd share as well. Here are some photos of where I lift.

 

[Tosa]

October 3, 2009

3 mile run

October 5, 2009

Cleans

55kg x 2
67kg x 1
72kg x 2, 7 sets

Low bar squats

Bar x 5
65kg x 3
79.5kg x 1
89.5kg x 1
99.5kg x 3, 5 sets

Overhead Lunges

20 kg x 5, eachside
30 kg x 5, eachside, 2 sets

Pushing the Prowler

110 ft sprints with 40kgs x 8

*EDIT*

Did some gripper work, neck work and levering.

 

[chia]

Eleiko PL discs and Werksan bumpers? Fuck man, I am so jealous of your gym! What kind of bars do you have? Is that a college gym?

 

[Tosa]

Eleiko PL discs and Werksan bumpers? Fuck man, I am so jealous of your gym! What kind of bars do you have? Is that a college gym?

It's the gym at the university of Alberta. This particular room's equipment was bought by a grant the powerlifting club recieved. There's 3 elieko power bars, 3 werksan oly bars, 1 eleiko oly bar and some other half decent bars.

 

[chia]

It's the gym at the university of Alberta. This particular room's equipment was bought by a grant the powerlifting club recieved. There's 3 elieko power bars, 3 werksan oly bars, 1 eleiko oly bar and some other half decent bars.

pure sex

 

[Tosa]

Any comments or critiques of technique are welcome.

 

[Tosa]

October 6, 2009

Bench

65kg x 5
76kg x 2
86kg x 1
96kg x 3, 5 sets

Bent over row (off stands)

65kg x 5
76kg x 2
86kg x 1
96kg x 3, 5 sets

Push Press

55 kg x 5
66 kg x 3, 5 sets

Pullups

Bw x 5
Bw + 2chains x 5, 3 sets
wanted to do more pullups but ran out of time.

Bench videos to follow.

*EDIT*

3 mile run with my dog.

 

[Tosa]

I realize that my but comes of the bench. I think this is due to my technique with the leg drive being off, rather than the weight being to much. Any suggestions and/or critiques are welcome.





Also, I've never noticed before, but my shirt doesn't cover my stomach when I bench. It looks kind of funny.

 

[Tosa]

October 8, 2009

Snatch

45kg x 3
50kg x 1
55kg x 1
57.5kg x1, 3 sets and a bunch of misses. I blame it on the douches who were playing some effeminate rap - type music on the boombox. Yet if I smashed their iPod and threw a kettlebell at them I'd be the criminal.

Deadlift

75kg x 5
105kg x 2
118kg x 5
134kg x 3
150kg x 1

I forgot my belt so I didn't go for extra reps at 150kg.

Bottom Position front squats (off pins)

Bar x 5
45kg x 3
55kg x 3
65kg x 3, 4 sets

Power Shrugs

75kg x 3
95kg x 3
105kg x 3
125kg x 3, 3 sets

I couldn't do farmer's walks because there was ice on the ground. So I did power shrugs instead, as they both emphasise the upper back and grip. In future I may just pick up the farmers deadlift and timed hold. Or something else all together.

Also, I'm thinking of dropping the Olympic lifts for now to focus more on improving my squat and deadlift. I may make a routine thread in the near future.

*EDIT*

Did gripper work, neck work and levering.

 

[Tosa]

October 9, 2009

Chins, wanted to max out at Bw+40kg today. Didn't go as I'd hoped.

Bw (81kg) x 5
Bw+10kg x 1
Bw+20kg x 1
Bw+30kg x 1
Bw+40kg x Fail
Bw+20kg x 3, 3 sets

I always fail chins exactly halfway up. I wonder if this means something in particular is weak.

Overhead Press

Bar x 8
45kg x 5
55kg x 1
60kg x 1
63kg x 1, 7sets

KB rows, done just like DB rows, except the kettlebells are more convenient

35kg x 10, 5 sets

Narrow grip Bench Press

65kg x 10, 2 sets
70kg x 10, 3 sets

I'm going to have to play around a little bit to find what volume and intensity works best for RE stuff.

Did some pinch grip work at the end.

*EDIT*

went for 3 mile run. My dog enjoyed the colder weather and running in the snow. I didn't enjoy my run so much since I was still full from supper (2 large homemade burgers, lasagna and a turkey sandwich).