Another weakling looking to get strong

Discussion in 'Training Logs' started by HONOS, Apr 22, 2008.

  1. HONOS

    HONOS Yellow Belt

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    After lurking the S&P for quite some time and making the occasional post, i decided it was time for a log. Ever since I started reading the S&P I've made HUGE changes to my training. I was basically doing machines and hardly any free weights and had huge periods of not training way too often. Now I'm doing a real strength program, basically a push/pull/squat routine.

    So first for some stats:

    Height: about 1.95m (6'6)
    Weight: 98-100kg
    Age: 21
    Oh and I'm from Holland, so everything will be in kilograms.

    EDIT: Decided to put up my current (estimated) 1RMs and goals before the end of the year:

    1RMs April 2008:

    Squat: 120kg
    Deadlift: 170kg
    Bench: 95kg (rough estimate, I never really max out on bench because I don't have a spotter to tell me it's all me)
    SOHP: 65kg

    Goals december 2008:

    Squat: 160kg
    Deadlift: 220kg
    Bench: 115kg
    SOHP: 90kg

    Some of these might be extremely optimistic, but at least I'll have to really push myself.


    My monday workout looked something like this (I really suck in memorizing exactly what I do in the gym, but for the sake of this log I'll try and do a better job):

    First some warming up with just the bar

    Power Cleans (my form on these is quite bad):

    2x8x60kg
    1x8x70kg


    Deadlift:

    1x4x140kg
    0x1x180kg (failed)
    3x1x160kg
    2x4x140kg


    DB Snatch (I'm gonna have to try BB snatches, since my shitty gym doesn't have heavier DBs than 35 kg):

    3x5x35kg (each arm)


    Shrugs:

    3x8x100 kg


    Pullups:

    3x5xBW

    Afterwards i did some uphill running on a treadmill, which pretty much sucks, but try finding some real hills in Holland


    I usually do rows instead of shrugs, but the thread on lats got me really excited about doing some shrugs.

    Of course, any advice is always welcome!
     
  2. Flow'n

    Flow'n Blue Belt

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    Those are alot of reps on the power cleans.. But what do I know I just started doing them.

    Nice to see new logs popping up. Good luck.
     
  3. HONOS

    HONOS Yellow Belt

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    Thanks.

    The thing with the cleans is that it's more the technique that's holding me back than the weight or volume. So that's why I do that many reps, focusing more on technique.
     
  4. oxcart

    oxcart Ambαssαdor of kwan

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    If you are focusing on technique, you should do less reps. Every rep should be perfect when you are learning, so I would suggest sets of 3-5 reps at the most.
     
  5. HONOS

    HONOS Yellow Belt

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    I guess that makes sense. The way i figured was that ractice makes perfect. So I do more reps with lesser weight. But I'll take your advice and do fewer reps next week.
     
  6. oxcart

    oxcart Ambαssαdor of kwan

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    It's important that every rep is correct. So do a few, then stop. Take a break and do a few more. Don't worry too much about the weight.
     
  7. HONOS

    HONOS Yellow Belt

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    Ok thanks man, I'll keep that in mind next week!

    As for todays workout:

    I didn't get a whole lot of sleep last night and it just didn't seem to be a good day for me today, so I was a bit worried when going to the gym. Thankfully I did manage to get a decent work out.

    First some light squats to warm up a little:

    1x12x20kg
    1x8x60kg
    1x8x80kg

    SOHP:

    1x8x40kg
    1x6x50kg
    1x5x60kg
    2x1x65kg

    Bench:

    1x8x60kg
    1x6x80kg
    4x5x85kg

    Dips:

    3x8xBW

    I had some energy left so I did some incline DB presses:

    3x6x22,5kg


    And then some more squats:

    1x8x70kg
    1x5x90kg

    And then some uphill running.
     
  8. HONOS

    HONOS Yellow Belt

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    Squat day:

    Back Squat:

    1x20x20kg
    1x12x60kg
    1x10x80kg
    1x4x100kg
    1x3x105kg
    1x2x115kg (I did get the second rep, but it was more of a GM)
    2x4x100kg
    2x6x80kg

    Front Squat:

    1x5x80kg
    1x5x70kg

    On about the third rep the bar sort of slipped, which hurt my wrist, so I continued wit Zercher Squats:

    1x5x80kg
    1x5x90kg


    Also, does anyone have any good advice as to what to do as a cooling down after squats, just to keep my muscles from cramping up right after squats? (Hoping this is a bit clear, since I don't really know how to describe what I mean
     
  9. Flow'n

    Flow'n Blue Belt

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    I ride the stationary bike for about 10-15 minutes. Sometimes I do some light leg extensions aswell. I find that they help minimize DOMS.
     
  10. ghostwipe

    ghostwipe Black Belt

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    If it's muscle cramps, look to get the proper potassium, hydration, etc. If it's just tightness, stretch right after your workout, while your muscles are still warm.
     
  11. HONOS

    HONOS Yellow Belt

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    Ok, thanks. I do ride the stationary bike, but only for 5 minutes or so, maybe doing that a bit longer would be better. Stretching seems like a good idea as well. That's one thing I neglect way too often.
     
  12. HONOS

    HONOS Yellow Belt

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    Pull day:


    Power cleans:

    3x4x60kg


    Clean & Press:

    3x2x60kg


    BB Snatch:

    1x4x60kg


    Snatch Grip Deadlift:

    1x6x100kg
    4x4x120kg


    Rack Pulls:

    2x1x180kg
    1x0x200kg (couldn't lock it out)
    2x1x180kg


    Bill Starr Shrugs:

    4x4x135kg

    I had a real hard time holding on to the bar on the last couple of reps, doing pretty much all DOH stuff really fucked up my grip.


    BOR:

    3x8x80kg
     
  13. theNuge

    theNuge Brown Belt

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    Wow, now that's some pulling. I'd probably be dead after a workout like that...
     
  14. HONOS

    HONOS Yellow Belt

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    Well, I'm still alive, but it was quite a lot of volume. I did feel pretty good about myself afterwards though.
     
  15. Feature boy

    Feature boy Guest

    How dare you call yourself a weakling with numbers like that?!
     
  16. HONOS

    HONOS Yellow Belt

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    It's because I still need to get a lot stronger, but thanks for the encouragement.

    So since tomorrow and thursday are both national holidays on which my gym is closed, I had to do my pushing today instead of tomorrow. That kind of sucked, because I wasn't feeling to well this morning.

    Anyway, for the workout:

    Push Press:
    1x5x60kg
    1x3x70kg
    2x1x80kg
    0x1x90kg (Almost got it)
    1x3x70kg

    Bench:
    1x5x70kg
    5x5x80kg

    Dips:
    5x8xBW

    After that some light incline stuff and some running and then I called it a day and went home.
     
  17. HONOS

    HONOS Yellow Belt

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    Today I woke up feeling like shit and still really tire. I decided to go to the gym anyway, which of course resulted in a pretty bad squatting session.

    Back Squats:
    1x20x20kg
    1x10x60kg
    5x5x80kg

    Zercher Squats:
    5x5x80kg

    I just felt extremely weak throughout the entire workout, but at least I finished it. Days like this still suck though.
     
  18. HONOS

    HONOS Yellow Belt

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    After being sick for the past couple of days I went back to the gym today. The only fucked up thing was that somehow i did something yesterday which caused my right shoulder to bother me.

    Clean & Press:
    3x3x60kg
    1x1x80kg

    My form kind of suffered from the pain in my shoulder in these, but stupid as I am, I decided to try 80kg once again. This caused me to pull a muscle in my back. Damnit.

    I still decided to try some deadlifts, which felt okay up until a certain point. So I decided to go for a PR.

    Deadlift:
    1x3x120kg
    1x1x180kg (10kg PR, 4 plates!!)
    2x1x160kg

    Then I decided that maybe I shouldn't go on pulling stuff and go easy on my back. So I did some squats. But of course, having the weight on my back also hurt. Which didn't stop me from trying to set another PR.

    Back Squat:
    1x6x60kg
    1x4x100kg
    1x0x140kg (hey, 3 plates would have been cool, but I failed)
    2x1x120kg
    2x3x100kg

    I decided to stop, went for a 15min run and went home.
     
  19. ThinkGreen

    ThinkGreen Der Übermensch

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    Nice lifting man, keep it up! And if you're a weakling, what does that make me?
     
  20. HONOS

    HONOS Yellow Belt

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    Thanks man! I guess it's just easy to feel weak around here, which is a good thing, since it'll only make me push harder.
     

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