A test of guts and stupidity - spiral's log

29/04/09
JOGG 00:42
BW.PULL-UP 10/8/7/6/9 (2mn rest)

30/04/09
SQUAT 3x5x90kg (198.4lb) (shifted to oly style, hence the drop in weigth)
BENCH 3x5x95kg (209.4lb) (missed last rep)
DEADLIFT 1x5x145kg (319.6lb) (really felt dizzy on last one)

New deadlift video.
New squat video.
 
04/05/09
squat 3x5x95kg (209lb) (felt really easy, next workout moving to 100kg oly style)
bench 3x5x85kg (187lb) (this is first deload)
hang power clean 5x3x62.5kg (137lb)
weigthed chin-ups 3x5x25kg (55lb)
 
05/05/05
jogg 0:55
bw.pull-up 6/7/8/9/11 (2mn rest)

EDIT: added some grip work with my CoC... I can close #2 with right hand, but I'm wondering wether I should wait to pile more reps of this before moving up to trying #2.5 negatives...
 
The squat is looking better. I'm not sure how much you've played around with difference stances but the foot position looks a tad narrow and the toes look like they might be angled a bit too much.
 
Squat:
- Try to stay more upright
- In the bottom you bounce and your kness go all over the place
- Keep your core tighter

Other than that they look good.
 
chia said:
The squat is looking better. I'm not sure how much you've played around with difference stances but the foot position looks a tad narrow and the toes look like they might be angled a bit too much.
Click to expand...
I've played around a bit, yes. I found this position to allow me to sit "on my heels" if you see what I mean. Not sure it's a good stance, though. I mean, specifically for oly squats. I will continue to play around to try and improve.

takeahnase said:
Squat:
- Try to stay more upright
- In the bottom you bounce and your kness go all over the place
- Keep your core tighter

Other than that they look good.
Click to expand...

-Staying uprigth: how would I achieve this? Sitting back more? or is it just that I'm too weak to handle this weigth without leaning a bit?

-Knees all over: I've noticed this, but I have no idea of why it happens. Is it because I bounce? Actually, is bouncing at the bottom the way I do a bad thing?

-Tighter core: roger that one :D

Thanks for your comments, both of you.
 
spiral said:
-Staying uprigth: how would I achieve this? Sitting back more? or is it just that I'm too weak to handle this weigth without leaning a bit?

You shouldn't sit back more, although you may want to unlock your hips a bit earlier than you do compared to your knees. Just focus on staying really upright with lighter weights and try to get your hips under the bar as as soon as possible during the ascent.

-Knees all over: I've noticed this, but I have no idea of why it happens. Is it because I bounce? Actually, is bouncing at the bottom the way I do a bad thing?

Bouncing may not be a bad thing. But what you appear to do is ride your knees forward in the bounce and I don't think that is very usefull and may not be too healthy for the knees. I would try not to bounce for a while and see how it goes.

-Tighter core: roger that one :D

Thanks for your comments, both of you.
Click to expand...

see color.
 
10/05/09
Oly Squat 5x5x 100kg (220lb) (actually did 7 reps on 2nd set)
Bench 5x5x 90kg (198lb)


Should have done hang power cleans too, but it's too late now so I'll do them tomorow... I guess with a 2-days split it's not that big of a deal.
 
11/05/09

Jogg 0:45
BW.pull-ups 10/10/8/5 (2mn rest)

Hang Clean
3x50kg
3x60kg
3x65kg
3x65kg
3x65kg
3x65kg

 
21/05/09

Oly squat 5x5x100kg
Clean 3x3x60kg
Bench 5x5x90kg

Yea, first workout in Afghanistan! Problem is, I didn't bring my oly shoes along, stupid me. Squats on running shoes feel like I'm standing on mini bosu balls.
 
03/06/09

Could finally do a workout.

DEADLIFT 3x3x150kg
SQUAT 5x5x100kg
OHP 4x5x60kg
 
06/06/09
Front squat 5x5x90kg
Bench press 1x5x90kg
Bench press 1x5x85kg
Bench press 3x5x80kg
Weigthed pull-ups 3x5x20kg (done on a high diameter pipe bar, it sucks)
DB snatch 5x3x24kg (heaviest DB avalaible).

11/06/09
Squat 2x5x110kg
Squat 3x4x104kg
Deadlift 1x3x150kg
Deadlift 1x3x140kg
Deadlift 3x3x130kg
SOHP 3x5x58kg
SOHP 2x5x54kg

Afghan weather is super warm and dry right now (in Surobi district anyways), it sucks.
Doing a lot of hiking in mountains with body armor and rucksack, so recovery from squats is far from optimal lol.
I also fucking hate standard barbell and the way they roll in your hands with the plates! I had forgotten about this shit.
Oh, and I also had forgotten about curl monkeys looking at me in a weird way when doing my squats, and telling me not to go to full depth. Truth be told, US soldiers are the only guys I see doing squats here.
Enf of weekly rant.
 
20/06/09

Oly Squat 5x5x110kg (242lb)
SOHP 5x54kg 5x58kg 5x54kg 5x54kg 5x50kg

And that's it. I feel sleepy all day long lol.
 
22/06/09

Front squats
5x 95 kg
5x 95 kg
3x 95 kg (missed last 2 reps)

Clean & Jerk
7x1x 70 kg
(was aiming for 10, but my back was fried)
 
01/07/09

Squats
5x114kg
5x114kg (nearly missed the last rep, hence the drop in next set)
5x100kg
5x110kg

Hanging Clean & Jerk
1x70kg
1x70kg
1x70kg
1x70kg
1x80kg
1x80kg (missed the jerk on that one)
1x80kg

Not a lot of work, cause I'm still quite sore from some moutain operation (read: hiking with 30kg backpack+20kg body armor) I did last week. I just wanted to maintain a bit of work. I asked someone to vid some of my c&j, I'll also do a form check thread.

 
First workout since I'm back from Afghanistan, starting the 5/3/1.

08/07/09 - Squat wave 1 (120kg 1RM) (Edit: downgraded to 107.5kg 1RM to take into account Wendler's advice of using -10%; will use this on next wave)

Squat
5x50kg
5x60kg
5x75kg
5x90kg
5x95kg
5x102.5kg

Front squat
10x60kg

Pistols (both legs, done from a platform so not exactly strict pistols)
5xBW
5xBW
5xBW

Felt very weak and couldn't break the 5 reps on last set. Maybe it's jet lag. Oh well.

 
11/07/09

Bench wave 1 (85kg 1RM)
5x65kg
5x67.5kg
10x72.5kg

Turkish Get Up
5x23kg (R)
5x23kg (R)
5x23kg (L)
5x23kg (L)

The 5/3/1 sure feels light right now... I guess it won't last long though ^^
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,661
Messages
55,432,539
Members
174,775
Latest member
kilgorevontrouty

Share this page

Back
Top