A test of guts and stupidity - spiral's log

Discussion in 'Training Logs' started by spiral, Apr 6, 2008.

  1. spiral

    spiral Banned Banned

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    PRs:

    Squat
    E1RM: 135.9kg
    1RM: 130kg
    2RM: 120kg
    3RM: 120kg
    4RM: 120kg
    5RM: 111kg
    6RM: 111kg
    7RM: 105kg
    8RM: 108kg
    9RM: ?
    10RM: ?

    Deadlift
    E1RM: 164.3kg
    1RM: 150kg
    2RM: 150kg
    3RM: 145kg
    4RM: 145kg
    5RM: 137.5kg
    6RM: 133kg
    7RM: 130kg
    8RM: 130kg
    9RM: 130kg
    10RM: 130kg

    Bench
    E1RM: 113.3kg
    1RM: 105kg
    2RM: 105kg
    3RM: 102kg
    4RM: 100kg
    5RM: 96.5kg
    6RM: 90kg
    7RM: 87.5kg
    8RM: 87.5kg
    9RM: 80kg
    10RM: 80kg

    Press
    E1RM: 73.4kg
    1RM: 65kg
    2RM: 65kg
    3RM: 65kg
    4RM: 63kg
    5RM: 63kg
    6RM: 58kg
    7RM: 55kg
    8RM: 50kg
    9RM: 50kg
    10RM: 47.5kg

    Other PRs:
    Power clean 1RM: 85kg
    Clean & Jerk 1RM: 90kg
    Front Squat 1RM: 95kg
    Push Press 1RM: 70kg
    Weighted chin 5RM: 30kg
    Weighted dip 5RM: 30kg
    Consecutive pull-ups: 16 (20 a looooooong time ago)

    ---------------------------------------------------------------------
    Stats:
    Age: 27
    Weight: 80-85kg
    Height: 180cm
    Resting heart rate: 60-65bpm

    ---------------------------------------------------------------------
    As of 26/07/10, my routine:

    Dead day:
    Power clean 5x3
    Deadlift wave
    Glute ham raise 5x10

    Press day:
    Press wave
    Chins 5x5
    Good morning 5x10
    Walkout 5x1

    Squat day:
    Squat wave
    Front squat 5x3
    Push Press 5x3

    Bench day:
    Bench wave
    Rows 5x10
    Dips 5x5

    ---------------------------------------------------------------------
    5/3/1 breakdown:

    Wave 1:
    5x40%
    5x50%
    3x60%
    5x75%
    5x80%
    5+x85%

    Wave 2:
    5x40%
    5x50%
    3x60%
    3x80%
    3x85%
    3+x90%

    Wave 3:
    5x40%
    5x50%
    3x60%
    5x75%
    3x85%
    1+x95%

    Wave 4: (deload)
    5x40%
    5x50%
    5x60%
    5x65%
    5x70%

    ---------------------------------------------------------------------
    Accessory workouts: (to alternate)

    Neck workout:
    5x10 Front Harness
    5x10 Side Harness

    Grip workout A:
    5x1x#1.5/#2 (overcrush)
    5x10x#1/1.5 (set close)
    5x10x#T/1 (no set close)

    Grip workout B:
    5x1#2/#2.5 (attempt)
    5x3x#1.5/2 (set close)
    5x5x#1/1.5 (no set close)
    5x10x#T/1 (overcrush)

    Grip workout C:
    Hub deadlidt 5x3
    Rolling thunder 5x3
    Wicked wrist roller 5x10

    ---------------------------------------------------------------------
    Prehab/Rehab workout: (to do instead of assistance on deload week)

    Stiff-legged deadlift 5x10
    Front squat 5x10
    Split squat 5x10
    Good morning 5x10
    Petersen 5x10
    Hanging leg raises 5x10

    ---------------------------------------------------------------------
    Conditionning workouts:

    Cardiac output workout (1-3/week):
    45-90mn jogg @ 120-150bpm

    Cardiac power workout (1-2/week):
    60-120sec @ max HR /rep
    4-12reps /session
    2-5min rest, or until HR 120-130bpm

    ---------------------------------------------------------------------
    What's next when I can:

    -Integrate Joel's "MMA conditionning"
    -Magnificient mobility for warmup
    -Assess & correct for prehab & warmup
    -start warmup with rope skip
    -prowler work on off days when I get a prowler
    -Snatch when I get an actual solid floor
    -Squats & milk when I feel like it

    ---------------------------------------------------------------------
    For reference:

    Ok I thought maybe it's time I start a log here.


    Lifting history: started 2 years ago, basically did only bench and pull-ups until I found this forum. Couldn't lift much last year because of my job. Now that I bought a squat rack, I started lifting again, this time with proper lifts. I rely mainly on "Starting strength" and on the forum.

    Purpose: strength and power for judo ; grip strength for gi holding ; also getting weight to the top limit of my weigth division (81kg) without too much fat.

    Current goals: squat, deadlift and bench 100kg (220lb). When I'll get there, start again :)
    Current PR: squat 5x141lb, deadlift 5x141lb, bench 5x180lb
    I know it's weak, but as I'm gradually increasing the weight by 2kg steps, it might take time before I find my actual PR. I prefer to start slow and make sure I keep good form. (also used to bench a lot more, in my curl monkeys days ^^)

    Routine : currently I cycle 4 kind of workout sessions:

    Strength day A:
    -Squat 5x5
    -Bench 5x5
    -BOR 5x5
    -weighted dips 5x5
    -CoC 5x5

    Strength day B:
    -Deadlift 5x5
    -OHP 5x5
    -Turkish get-up 5x5
    -weighted pull-ups 5x5
    -CoC 5x5

    Gas day A :
    -50/20 with a "clean + front squat + OHP" complex
    -interval burpees

    Gas day B :
    -50/20 with a "DB snatch + turkish get-up" complex
    -interval burpees

    I try to have at least 2 "strength days" in a week; whenever I can, I add a third.
    I try to have at least 1 "gaz day" in a week; whenever I can, I add a second.
    And this is my routine... plus a lot of boring running with my job (Army).

    Thanks for any comment, remark, support, insult...
     
    Last edited: Jul 30, 2010
  2. spiral

    spiral Banned Banned

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    Today's session:

    DEADLIFT......5x5x 141 lb
    OHP.............5x5x 97 lb
    TURKISH.......4x5x 31 lb (2x5 left arm, 2x5 right arm)
    PULL-UPS......5x5x 16lb
    CoC..............5x5xCoC n
     
  3. spiral

    spiral Banned Banned

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    I never have time to update this log...

    01/05/08
    ----------
    SQUAT 5x5x72
    BENCH 5x5x82
    BOR 5x5x72
    DIPS 5x5x8
    COC 5x5xn
     
  4. spiral

    spiral Banned Banned

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    Long time no post, since I'm abroad and without access to the net most of the time. Here are the latest:

    18/06/08

    SQUAT 5x5x80kg (176lb)
    BENCH 5x5x85kg (187lb)
    TGU 4x5x31kg (68lb)

    20/06/08

    DEAD 5x5x100kg (220lb)
    OHP 5x5x56kg (123lb)
    PULL-UPS 5x5x16kg (35lb)

    So I finally broke the 100kg limit on my deadlift. I know it's feeble for most of you guys, but for it's a symbol for me metric-counting-european ^^
     
  5. spiral

    spiral Banned Banned

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    22/06/08

    SQUAT 5x5x82kg (180lb)
    BENCH 5x5x86kg (189lb)
    DIPS 5x5x20kg (44lb)

    24/06/08

    DEAD 5x5x102kg (224lb)
    OHP 57kg FAILED
    PULL-UPS 17kg FAILED

    Shitty workout today, got pain in my shoulder during pull ups and failed the OHP. Feels weak...
     
  6. spiral

    spiral Banned Banned

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    Huge update, as I was cut from the internet for 4 months. Not that I made any big progress on that period lol. I'm mainly posting that so as to keep everything online. All weights in kg.

    26/06/08
    SQUAT 5x5x84
    BENCH 5x5x87
    ROWS 5x5x82
    DIPS 5x5x21
    GRIP 5x5xCoC2

    12/07/08
    SQUAT 5x5x86 FAILED
    BENCH 5x5x84
    ROWS 5x5x84

    13/07/08
    SQUAT 5x20x30
    DIPS 5x15x0 FAILED
    ROWS 5x10x40

    14/07/08
    DEAD 5x3x120
    OHP 5x5x56 FAILED
    PULL 5x5x17

    16/07/08
    CLEAN 5x5x60
    PULL 5x5x18
    DIPS 5x5x25

    17/07/08
    SQUAT 5x20x32
    PULL 5x10x0 FAILED

    19/07/08
    DEAD 5x5x108
    OHP 5x3x60
    ROWS 5x5x70

    21/07/08
    FRONT SQUAT 5x5x68
    ROWS 5x5x70

    23/07/08
    CLEAN 5x5x68 FAILED
    GRIP 5x5xCoC2

    26/07/08
    SQUAT 5x5x86
    BENCH 5x5x86
    PULL 5x5x19
    KNEES 5x5x15

    27/07/08
    SQUAT 5x20x33
    DIPS 5x15x0
    PULL 5x10x0 FAILED

    28/07/08
    DEAD 5x5x112
    PULL 5x3x20
    KNEES 5x5x16

    30/07/08
    SQUAT 5x3x88
    KNEES 5x5x17

    02/08/08
    DEAD 5x5x114

    05/08/08
    SQUAT 5x5x87
    PULL 5x5x20
    KNEES 5x5x17

    07/08/08
    DEAD 5x5x116
    ROWS 5x5x70

    04/09/08
    SQUAT 5x5x80
    BENCH 4x5x80
    ROWS 5x5x70

    06/09/08
    DEAD 5x5x110
    OHP 5x5x50
    PULL 5x3x15

    08/09/08
    CLEAN 5x5x60
    TGU 4x5x28
    SNATCH 5x5x20
    DIPS 5x5x22

    10/09/08
    SQUAT 5x5x82
    BENCH 5x5x80
    ROWS 5x5x72

    12/09/08
    DEAD 5x5x112
    OHP 5x5x51
    PULL 5x5x15

    14/09/08
    CLEAN 5x5x64
    TGU 4x5x30
    SNATCH 5x5x30
    DIPS 5x5x23

    16/09/08
    SQUAT 5x5x84
    BENCH 5x5x82
    ROWS 5x5x74

    18/09/08
    DEAD 5x5x114
    OHP 5x5x52
    PULL 5x5x16

    23/09/08
    SQUAT 86x3x5
    BENCH 86x3x5

    25/09/08
    SQUAT 87x3x5
    PRESS 53x3x5
    DEAD 116x2x5

    The bid dip in my numbers is when I broke my nose and hurt my wrist. Since then, I've read "Practical programming" by Rippetoe, and now better undesrtand what I should do (mainly squat 3 times a week), so I'm gonna try to put that in practice :icon_chee
     
  7. spiral

    spiral Banned Banned

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    27/09/08
    SQUAT 90x3x5
    PRESS 54x3x5
    CLEAN 64x5x3
     
  8. spiral

    spiral Banned Banned

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    29/09/08
    SQUAT 94x3x5 (207 lb)
    BENCH 90x3x5 (198 lb)
    DEAD 120x1x5 (264 lb)
     
  9. spiral

    spiral Banned Banned

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    10/10/08

    FRONT SQUAT 70x3x5 (154 lb)
    PRESS 55x3x5 (121 lb)
    DEAD 122x1x5 (268 lb)
     
  10. spiral

    spiral Banned Banned

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    12/10/08
    FRONT SQUAT 72x3x5 (158 lb)
    BENCH 86x3x5 (190 lb)
    CLEAN 66x5x3 (146 lb)
     
  11. spiral

    spiral Banned Banned

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    16/10/08
    FRONT SQUAT 74x2X5
    PRESS 57x3x5
    DEAD 121x1x5
     
  12. spiral

    spiral Banned Banned

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    19/10/08
    FRONT SQUAT 74x3x5 (163 lb)
    BENCH 84x3x5 (185 lb)
    CLEAN 70x5x3 (154 lb)
     
  13. spiral

    spiral Banned Banned

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    29/10/08

    SQUAT 3x5x80kg
    PRESS 3x5x50kg
    PULLUPS 3x10xBW

    BW=83kg
     
  14. spiral

    spiral Banned Banned

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    31/10/08
    SQUAT 3x5x85 kg
    BENCH 3x5x85 kg
    DEAD 1x5x120 kg

    So annoying to climb back to your previous level after too long a time off lifting...
     
  15. spiral

    spiral Banned Banned

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    04/11/08

    SQUAT 3x5x90 kg
    PRESS 3x5x55 kg
    CLEAN 3x5x70kg

    BW=82.5 kg
     
  16. spiral

    spiral Banned Banned

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    07/11/08

    SQUAT 3x5x92.5 kg
    BENCH 3x5x87.5 kg
    DEAD 1x5x125 kg
     
  17. spiral

    spiral Banned Banned

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    09/11/08

    SQUAT 3x5x95 kg
    PRESS 3x5x55 kg
    CLEAN 5x3x72.5 kg
     
  18. spiral

    spiral Banned Banned

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    13/11/08

    SQUAT 3x5x97.5kg
    BENCH 1x3x90kg, 2x5x85kg (switched to wider grip, hence the loss)
    DEAD 1x3x130kg, FAILURE to complete the 2 last reps, probably because of new form
     
  19. spiral

    spiral Banned Banned

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    01/12/08

    SQUAT 3x5x102.5kg
    PRESS 2x5x57.5kg
    CLEAN 5x3x72.5kg (FAIL)
     
  20. spiral

    spiral Banned Banned

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    03/12/08

    SQUAT 3x5x105kg
    BENCH 3x5x87.5kg
    DEAD 1x5x125kg
     

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