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Discussion in 'Training Logs' started by DaSurge26, Jul 6, 2010.

  1. DaSurge26

    DaSurge26 White Belt

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    Wat up dawgs. I'm a start a log after many months of the lurking. So lets get it going.
    Stats: 5'10 185ish lbs Age 18 Sex Male
    Got a lot of fat in my belly area, not too concerned though, I am pretty weak amd my overall goals are to gain some strength and improve my conditioning. My first goal was to make all my main lifts at least a plate so 135lbs, yes i noe weak. But I have reached this goal in the bench and deadlift. For the squat I have been trying to focus more on technique so have made more tentative jumps in weight. Also OHP is a bitch and will always be.
    Anyways i should of started this a week ago when i officially got back on track with my training after a lay off but whatever.
    I follow a basic 2 day split like in the FAQs
    Day1 Day 2
    Bench5X5 Deadlifts 3X5
    Squat5X5 OHP 5X5

    thats pretty much all I do and it seems to be going ok not too much and not too little...although some days Ill do less deads like maybe 1X5 if i feel i need a break.
    Anyways lets get to it:
    Today: July 5th 2010
    It was a day 2
    Deadlifts
    135lbsX5
    145lbs X5
    155lbsX5
    165lbsX5
    175blsX5
    Ill admit went a little overboard with the deads, but i was pumped and went for it. Probably pay for it when i wake up tom for school
    OHP
    65lbsX5
    75lbsX5
    85lbsX5
    95lbsX5
    105lbsX2
    Got 105lbs up for 2 which is an improvement but OHP continues to be very stubborn.
    Finished a bit early so did seated shoulder press with dumbells for the first time in a while.
    70lbsX5 (35 lbs dumbells)
    80lbsX5(40lbs dumbells)
    90lbsX5(45lbs dumbells)
    Note: I did these sets before OHP cause rack was taken. Actually thought I would have to skip OHP and do these, but by third set rack opened up. I came back later and hit
    100lbsX5(50lbs dumbells)
    And I was spent.
    That was ll for today.
    Please comment on my log with tips to improve and such. Any critisism would be greatly appreciated.
     
  2. Beatdown21420**

    Beatdown21420** Blue Belt

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    i dont do math.
     
  3. toonie

    toonie Tuesday

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    If your squat is lagging behind and you're just starting out, why not consider starting strength? SS will have you squatting 3 times a week, 3 sets of 5 each session. And you get better at squatting by squatting. It has really helped improve my squat technique and the amount of weight on the bar.

    Give the wiki a read;

    Starting Strength Wiki

    Edit: also, doesn't the two day split in the FAQS include pullups and BORs?
     
  4. DaSurge26

    DaSurge26 White Belt

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    Thanks for the advice toonie. I might check out starting strength but for now the two day split seems to be going ok. I think the main problem is eating enough/sleeping enough. For the past couple of weaks I have been eating more and getting more sleep due to afternoon classes and my lifts have started to increase again. I realise the two day split includes pull ups unfortunately i dont have the strength rite now, but I still do some narrow grip pull ups and can muster about 2 per rep but my shoulders are too tired from the other excersises. Also with BORs I try to get them in but its rare do to time restraints and I feel my two main lifts are already taxing enough. However in the following weeks Ill try incorporating these exersises more. Anyways. Yesterday was a rest day but did 30 mins on a bike in the gym.

    Wednesday July 7, 2010
    Squat
    45lbsX10(warmup)
    85lbsX5
    95lbsX5
    105lbsX5
    115lbsX5
    125lbsX5
    135lbsX2
    135lbsX2
    Felt great after 125lbsX5 and decided to go for a new PR and I hit 135lbs for 2 reps, twice, the second one wasn't the best technique. I am very happy. I can finally squat a plate. YEAH! I am looking less like a pussy everday.

    Bench
    45lbsX10 (warmup)
    115lbsX5
    125lbsX5
    135lbs X5
    145lbsX2
    Bench is coming along, doing a plate for 5 reps has gotten easier, but 145lbs still eludes me, but I got it up for two before my spotter had to lift it off.

    Attempted pull ups, but again I only got 2 after a jumping start and then my shoulders gave up. I saw this cool machine that lets u do pull ups and u can choose how much wait u want to take off of your bodyweight and it adds assistance. Unfortunaley there was a line for it and I didnt have the time to check it out, but I think it will definetly help me improve my pull ups. Messed up here pullups are supposed to go on Day with deads and ohp, according to to the two day split. I am gonna stop doing them sporadically and start doing them as a proper excersise.

    Overall, great day, felt real strong...relatively of course.
     
  5. DaSurge26

    DaSurge26 White Belt

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    Yesterday was rest day.
    Friday July 9 2010
    Deads
    135lbsX5(warmup)
    155lbsX5
    165lbsX5
    175lbsX5
    185lbsX5
    Felt nice and strong. I believe 185lbs may be a new PR. Can't remeber if I hit it before my hiatus, so it may not be.
    OHP
    45lbsX10(warmup)
    75lbsX5
    85lbsX5
    95lbsX5
    105lbsX2
    Argh my ohp is def a bitch. Been stuck on 105lbs for what seems like forever.
    Tight on time today so thats all i could do.
    Overall ok day.
     
  6. DaSurge26

    DaSurge26 White Belt

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    Been busy so log has been a bit behind. Sunday was a rest day.
    Monday July 12th 2010
    Squat
    45lbsX10(warmup)
    95lbsX5
    105lbsX5
    115lbsX5
    125lbsX5
    135lbsX5

    Bench
    45lbsX10
    115lbsX5
    135lbsX5
    145lbsX1
    135lbsX2
    workout was all over the place. i didnt count properly and did 135lbs too early, but hit 5. moved up to 145lbs but hand placement was uneven so only got up one.

    BORS
    55lbsX5
    65lbsX5
    75lbsX5
    85lbsX5
    grip became to weak after these. First time just testing it out.

    Squat was good hit 5 for 135lbs and 5 for 135lbs in bench so ok day.
     
  7. DaSurge26

    DaSurge26 White Belt

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    Tuesday was rest day.
    Wednesday, July 14th 2010
    Deadlifts
    135lbsX5(warmup)
    155lbsX5
    165lbsX5
    175lbsX5
    185lbsX5
    195lbsX5
    New Pr again Im pretty sure this time. Wasnt too hard but
    was pretty tired so decided against pushing it.

    OHP
    45lbsX10(warmup)
    65lbsX5(I counted this as warmup too easy)
    75lbsX5
    85lbsX5
    95lbsX5
    105lbsX5 That's right I finally hit 30s on each side for OHP. Hard, maybe sloppy but they count. Thats not the best part
    115lbsX2 Went for it and hit 2 before grip gave out.
    115lbsX2 Did it again lol. Must have been those 5 pieces of pizza I had yesterday.
    I hope 115lbs doesnt become my new sticking point as 105lbs was a bitch.

    Pullups
    Used that machine I talked about earlier.
    I did
    BW-95lbs X5 a little too hard especially after OHP
    BW-105lbs X5 easier
    BW-105lbsX5
    BW-95lbsX5 barely made my chin go over the bar on these and shoulder hurt a bit so decided to stop.
    Can't wait till I can do real BW pullups lol. Saw a guy doind pullups with a belt holding a 45lb plate. What a beast....at least compared to me, lol.
    Overall great day, 2 PRs finally that appetite of mine is paying off.
     
  8. DaSurge26

    DaSurge26 White Belt

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    Yesterday played some basketball with the boys. Worked up quite the sweat and had fun.
    Friday July 17,2010
    Squat
    45lbsX5(warmup)
    105lbsX5
    115lbsX5
    125lbsX5
    135lbsX5
    145lbsX5
    145lbsX3
    Feeling good squats finally going up. Hit new PR 145lbsX5. Tried one more set and got 3. I guess these are the noob gains.

    Bench
    45lbsX5 (warmup)
    105lbsX5
    115lbsX5
    125lbsX5
    135lbsX5
    145lbsX2
    Only countingfirst two of 145lbs than spotter helped me a bit Damn it another sticking point on bench has appeared and it looks like its 145lbs.

    Tried something new for upperback. Don't know what this excersise is called, but similare to a row, where u stick barbell into a corner, and load up wieghts on one end, and place barbell between legs and pull barbell up towards chest. Felt it in my back.
    90lbsX5 (too easy)
    105lbsX5
    115lbsX5
    120lbsX5
    115lbsX5
    Felt good in the back. Just experimented with it, found 120lbs pretty hard so will work from there.

    Overall: OK workout, squat going up, but bench is being stubborn. Better eat more.
     
  9. Dafreeclinic

    Dafreeclinic Orange Belt

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    I smell some teen spirit in here.
     
  10. DaSurge26

    DaSurge26 White Belt

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    ^Haha, someone finally referenced it. Was looking for a good log name, while song was on and Im like fuck it.

    Saturday played bball.
    Sunday was rest.
    Monday July 19th 2010
    Deadlifts
    135lbsX6(warmup)
    165lbsX5
    175lbsX5
    185lbsX5
    205lbsX1-Pretty big jump here but I was getting kind of tired, and really wanted to hit a PR so I jumped to 205lbs
    215lbsX1-What the hell, 205 felt good so did 215lbs, took some grunting but got it up.
    205lbX2-Went back for two more of 205lbs.

    Workout was scattered, but hit some good PRs so am happy.

    OHP
    45lbsX5(warmup)
    75lbsX5
    85lbsX5
    95lbsX5
    105lbsX5
    115lbsX2
    Its official 115lbs is my new sticking point. Meh, I got over 105lbs so I can get over this. Workout felt hard. Prob cuz of me pushing the deads. Don't think I ate as much this time around.

    Pullups
    BW-110lbsX5
    BW-95lbsX5
    Bw-80lbsX1
    Chinups
    Bw-110lbsX5
    BW-95lbsX5
    BW-80lbsX1
    Don't really noe what I was doing here, just experimenting with rep schemes for these. Was prettyt beat up anyway from deads and OHP

    Overall pretty good day. Weighed myself at gym 190lbs. This made me think about my goals/weather I wanna gain or lose weight. I decided I will just eat clean, eat alot, lift alot, and do cardio more. Been playing bball rlly working up a sweat. Much funner than ridng a stationary bike or treadmill. So im thinking Ill do these things and see what happens to my body.
     
  11. DaSurge26

    DaSurge26 White Belt

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    Tuesday played some basketball.
    Wednesday July 21 2010
    Squats
    45lbsX5(warmup)
    115lbsX5
    125lbsX5
    135lbsX5
    145lbsX4 felt a little off balance here, so racked it after 4
    150lbsX3 Tried a new PR and hit it, sort of. Form was suffereing and had to use my back more than I should of but I guess it counts. Only did three as I came up I stumbled a bit and was about to bail but recovered and racked.

    Bench
    45lbsX10(warmup)
    115lbsX5
    125lbsX5
    135lbsX5
    145lbsX3 again stuck here but got up three which is better than I usually get which is two.
    140lbsX3 Found some 2.5 plates and did 3 reps of 140lbs. Maybe could of done more but didnt want to push it.
    I think Ill add 140 into my rep scheme, see if that helps me break 145lbs.

    Rows?-Did that excersise I talked about as barbells where taken and only one left was propped up against the wall.
    45lbsX5(warmup)
    70lbsX5
    80lbsX5
    85lbsX5
    87.5lbsX5
    Was tired after 85lbs but just stuck a 2.5lb plate on and grunted through a last set

    Overall, good day bench is coming along slowly but its coming along. Felt weak with the squats today, maybe legs were still sore from bball, still hit a sloppy PR though.
     
  12. DaSurge26

    DaSurge26 White Belt

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    Thursday was rest day.
    Friday July 23 2010
    Deadlift
    135lbsX(warmup)
    185lbsX5
    195lbsX5
    205lbsX5
    215lbsX5
    225lbsX5
    235lbsX1
    New PR thats right I deadliftied two plates my friends. I know weaksauce compared to most ppl but hey its a big milestone for me.

    OHP
    45lbsX5(warmup)
    75lbsX5
    85lbsX5
    95lbsX5
    105lbsX5
    115lbsX3
    Missed 115lbs again but hey, got up three so there is some improvement I guess

    Pullups
    BW-110lbsX5
    BW-95lbsX5
    BW-80lbsX1
    BW-110lbsX5
    Chinups
    BW-110lbsX5
    BW-95lbsX5
    BW-80lbsX1
    BW-110lbsX5
    I don't think I rested long enough before each set, and my muscles were already fatigued from OHP so Ill def change that up and see if I get improvement.

    Tried some power cleans with bar, but its gonna take a little getting used to placing the bar on my neck

    Overall good day hit a noob milestone and felt strong today.
     
  13. ExtremeStandard

    ExtremeStandard Yellow Belt

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    If you are going to attempt PR's when you have worked your muscles already on that exercise you won't be able to do it to the best of your abilities. If I were you I would attempt it at the beginning record your lest PR and beat it when your fresh on that exercise.
     
  14. DaSurge26

    DaSurge26 White Belt

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    ^Thanks for the advice. I think I'm gonna start scheduling PR attempts more often instead of just feeling them out. So the next time I go for any, I'll definitely do them first when I'm fresh.
    Sat/Sun was rest. Tried Bas Rutten mma tape on Sat but shoulder joints where very sore and creaking like a doorhinge so decided not to continue with them.

    Monday July 26 2010
    Squat-knee was bothering me. I think the cause could be my many sloppy PR attempts so definetly gonna stop those until form for them is solid. So cut back a bit today focusing on form.
    45lbsX5(warmup)
    95lbsX5
    115lbsX5
    125lbsX5
    135lbsX5 Form was breaking down here, not sure why, maybe didnt rest enough. So went down
    125lbsX5
    135lbsX3
    Didnt push myself to hard, but focues on form and technique. I realized my last couple of sets tend to get sloppy with me using my back. Other times it feels good.
    noticed I was coming up a little lop sided, may be another cause of knee pain today. Fixed it though and will keep an eye out on it in the future.

    Bench
    45lbsX10
    115lbsX5
    125lbsX5
    135lbsX5
    145lbsX4-grunted out that last rep, but spotter helped me on last one. Wasnt sure maybe he helped me on the 4th set too. whatever it felt better and I can feel the improvement.
    140lbsX4 Went down to 140lbs and did em with a bit of help though. Was working in with some other guy so I dont think I rested/strectched enough. I noticed something today, evertime I try to arch my back and use proper technique with lats pushing into bench my left hamstiring cramps up to the point I loose all that tightness by the second or third set and have to do the rest flat on the bench. Will probably have to start stretching it out.

    Rows
    45lbsX5
    55lbsX5
    65lbsX5
    75lbsX5
    85lbsX5
    95lbsX5
    Just kept going with it cuz the earlier ones felt light. Did these pretty fast but 95lbs was definetly hard and nah to grunt it out.

    Overall. OK day, Im prob gonna rework my schedule. Nothing major. Squats Im prob keep wieght low for a while till form can keep up. Also definetly add a bit of a streching routine to start my workouts. Anyone got some suggestions?
     
  15. DaSurge26

    DaSurge26 White Belt

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    Tuesday was rest. I need to really work on my cardio its been slacking. I'm do for a deload week next week so will start implementing cardio there.
    Wednesday July 29 2010
    Felt shitty today maybe coming down with something.
    Deadlifts
    135lbsX5(warmup)
    195lbsX5
    205lbsX5
    215lbsX5
    225lbsX5-felt heavy and I felt weak so stopped here.

    OHP
    45lbsX10(warmup)
    75lbsX5
    85lbsX5
    95lbsX5
    105lbsX5
    115lbsX5-more of a push press here but hey I think it counts.
    Tried 125lbs but couldnt get a single one up.

    Pullups
    BW-110lbsX5
    BW-95lbsX5
    BW-80lbsX3

    Chinups
    BW-110lbsX5
    BW-95lbsX5
    BW-80lbsX1
    Again shitty day so still not seeing much improvement here.

    Overall felt shitty hope I can get over this quick although it seems its about to get worst.
     
  16. DaSurge26

    DaSurge26 White Belt

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    Well its been about a week since i worked out. The flu hit me pretty hard. The worst part was coughing up green shit. Whatever, Im feeling better now with just a bit of the cough left. So I went to the gym today. Wasnt quite 100 percent so took it easy.
    Friday August 6 2010.
    Squats
    45lbsX5(warmup)
    Really focused on technique here so weights went down.
    95lbsX5
    95lbsX5
    105lbsX5
    115lbsX4
    115lbsX2
    I noticed form starts to break down adter 2-3 reps of 115lbs so Ill prob use this as a new starting point.

    Bench
    45lbsX5(warmup)
    115lbsX5
    125lbsX5
    135lbsX5
    140lbsX5
    145lbsX3
    Bench still felt strong and did as I expected to.

    I actually tried some power cleans today instead of rows, want to try adding some olympic lifts to my routine. Only did like 2X12 the just the bar trying out the motions. I think they looked ok except my balance was kind of off and so was footing and I stumbled a couple of times. Also, I sat back when i cleaned the bar kind of like I have seen olympic lifters do in videos like how they squat. I was wondering how deep to squat when you catch the bar, or if u bend at the hips at all when u catch the bar. Will def try these out more.

    Overall OK day for not working out for a week, although I was prob due for a deload week anyway so maybe this rest was just what I needed.
     
  17. DaSurge26

    DaSurge26 White Belt

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    Ok so its been a couple of weeks, but that bug I had came back and I had to take another week off. Finally saw a doc about it. Got my pillz and am ready to go. I moved so been without internet during that time, but was recording my workouts on paper. Finally got internet so ill update it.

    Aug 16 2010-Did a BW routine at home as gym closed.
    pushups 10X5
    Bw squats-still did these with barbell squat posture.
    20X5

    Aug 23 2010
    Squats
    95lbsX5
    105lbsX5
    115lbsX5
    115lbsX5
    Deloading to work on form
    Bench
    115lbsX5
    125lbsX5
    135lbsX5
    140lbsX5
    145lbsX3
    Rows
    45lbsX10
    55lbsX10
    65lbsX5
    95lbsX5

    Aug 25 2010
    Deads
    135lbsX5(warmup)
    205lbsX5
    215lbsX5
    225lbsX5
    235lbsX2
    OHP
    45lbsX10
    95lbsX5
    105lbsX5
    115lbsX5
    125lbsX1
    125lbsX1
    Getting sort of close to 135 ohp.

    Today: Aug 28th 2010
    Squats
    45lbsX10 warmup
    95lbsX5
    105lbsX5
    115lbsX5
    120lbsX3 Form broke down here and got some knee pain, so something went wrong
    115lbs felt good though

    Bench
    45lbsX10 warmup
    115lbsX5
    125lbsX5
    135lbsX5
    140lbsX1-
    Dont noe what happened here I think i didnt rest enough in between the squats and the bench. maybe just a bad day. Overall fitigued and felt off balance.

    Powercleans-started incorporating these
    45lbsX10 warmup
    75lbsX5
    85lbsX5
    95lbsX5
    85lbsX2
    Not sure about form on these but they were pretty hard esp 95lbs. But I really enjoy them overall a fun lift.

    Overall shitty day for bench minimal improvement in squat and powercleans are ok.
     
  18. DaSurge26

    DaSurge26 White Belt

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    August 30 2010
    Deads
    135lbsX5 (warmup)
    205lbsX5
    215lbsX5
    225lbsX5
    235lbsX1

    OHP
    45lbsX10(wrarmup)
    95lbsX5
    105lbsX5
    115lbsX5
    125lbsX2
    125lbsX2

    Powercleans
    45lbsX10
    65lbsX5
    75lbsX5
    85lbsX5
    95lbsX5
    Last set was sloppy and almost dropped the bar.

    Overall deads felt kinda weak but not bad. OHP is improving. Powercleans are fun.
     
  19. DaSurge26

    DaSurge26 White Belt

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    Sept 1 2010
    Squat
    45lbsX5 (warmup)
    95lbsX5
    95lbsX5
    105lbsX5
    105lbsX5
    115lbsX5
    Working on form here, 115lbs still iffy, I arch my upper back push from the heels but starting gming at 115lbs
    Bench
    135lbsX9
    115lbsX10
    135lbsX5
    145lbsX2
    Really weird rep scheme for this one. I am sick of my 135lbs bench plateau so gonna switich things up and defeat it.

    Powercleans
    45lbsX5
    75lbsX5
    85lbsX5
    95lbsX5
    85lbsX5
    Back started to hurt. getting better though and still fun.

    Overall kinda off day, 4 hours of sleep prob the culprit. Bench was weird but may trey new scheme like 3X3 of something.
     
  20. DaSurge26

    DaSurge26 White Belt

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    Friday September 3rd 2010
    Deads
    135lbsX5(warmup)
    205lbsX5
    215lbsX5
    225lbsX5
    235lbsX1
    Fatigued a bit on the end. Lack of sleep these past couple of days, body has to still adjust to waking up early for school.

    OHP
    45lbsX10(warmup)
    95lbsX5
    105lbsX5
    115lbsX5
    125lbsX3
    135lbsX1
    OHP slowly improving.

    Powercleans
    45lbsX5(warmup)
    85lbsX5
    95lbsX5
    105lbsX3
    Sloppy near the end but wanted to try and increase my weight.

    Overall good day.
     

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