Quiggly's Training Log

[Quiggly]

Finally got a membership to a gym I can lift at. I've been training Muay Thai for almost 2 years now and I've been doing some workouts in Ross's II to supplement my training, but I've never really done any 'real' lifting before in my life. So I've been reading/lurking around the S&P for a while now to get myself edamucated, stumbled on to Urban's Soapbox and was bitch-slapped with enlightenment. I'm starting out with the plan he outlined in Strength 101, and I plan on keeping up a Mon-Wed-Fri split with MT/conditioning on Tues-Thurs-Sat and Sunday as my rest day.
My stats:
25 yrs
5'-11"
165lbs
Goal: Overall strength/power and conditioning improvement for MT

Day 1
Did my first deadlift ever yesterday, I knew as soon as I pulled that bar off the floor I would be back again. Hamstrings killed later in the evening, shoulders and lower back feel sore as well. I was really trying to focus on form so I'm hoping these are just good pains. Here's how my lifts went:

Deadlift:
1x145
1x145
1x165
1x165
1x175
1x175
1x175
1x185
1x185
1x185
1x205
1x205
1x205
1x205
1x225
1x225
1x225
1x225
1x235
1x245

Good Mornings:
8x95
10x95
12x95

Chinups:
10xbw
10xbw
10xbw

Dumbbell Snatches:
10x35
10x40
10x45

I finished off with 50 abwheel rollouts and 30 Russian Twists with my 12lb med ball.

*Edit - I forgot to account for the barbell weight...

 

[blakethemus]

Good luck dude

 

[Quiggly]

Day 2

Bench Press
8x135
8x135
8x135

Dips
10xBW
10xBW
8xBW

Incline Dumbbell Press
12x30(2)
12x35(2)
12x35(2)

Dumbbell Military Press
10x30(2)
8x30(2) <---(Left shoulder became aggravated at this point, still recovering from a
10x25(2) seperation of the AC joint)

Finished off with 50 plyo pushups and 30 decline russian twists with a 25lb plate.

 

[Quiggly]

Day 3

Squat:
8x135
8x155
8x155

RDL:
10x135
8x185
8x185

Lunges:
16x30(2)
16x35(2)
16x35(2)

Came home and did 50 abwheel rollouts from knees. After I finished the squat sets (first squats ever) I realized I was concentrating so much on form that I forgot about all the rest of the 'checklist': belly full of air, spread the floor, ect. Next time...

 

[theNuge]

Way to start a log. Good luck!

 

[Quiggly]

Thanks guys. I had to do a LOT of stretching after the squats, my legs were shaky going up and down stairs. I think my form was decent, I don't really have a camera for analysis, but I really concentrated on my hips moving first, sitting back chest out and getting low. Coming out of the hole was definitely the hardest part in the later reps so I should probably do some bottom assistance lifts next time, unfortunately there are no boxes so it looks like pause squats for me...As for the RDL's I felt my grip giving on the last set of 185 so it looks like I need to invest in some grippers and start working in some small wrist exercises as well. Sparring tonight, probably go for a swim after that and eat something bland and healthy to help me drop some weight, I need to go down at least another 5-8 lbs because I want to be fighting at 154 and I hope to get something lined up soon...

 

[Quiggly]

Day 4

My schedule got all fucked up (easter weekend gym was closed)so today was a push day since monday I did squats, friday is pull day...I want to start again on monday with deadlifts just to get back on track but I don't know if doing deadlifts twice in a row would be bad, or if it even matters...Anyways on to the lifts:

Bench:
10x135
8x145
8x145

Pushups w/1 clap:
12xBW
10xBW
10xBW

Dips:
12xBW
10xBW
10xBW

Incline DB press:
12x35(2)
12x35(2)
12x35(2)

I did 3 sets of 12x35 standing cable torso rotations each side, and 50 v-ups with my 12lb med ball.

 

[Quiggly]

Day 5

Deadlift:
1x135
1x135
1x135
1x135
1x135
1x185
1x185
1x185
1x185
1x185
1x205
1x205
1x205
1x205
1x205
1x255
1x255
1x255
1x275
1x275

DB Snatch:
20x40
10x45
10x50

Chinups:
12xBW
12xBW
10xBW

Goodmornings:
12x95
12x105
12x115

2 sets 15xBW GHR, 2 sets 12x35 standing cable rotations, 2 sets 15xBW+25 decline situps.

 

[Quiggly]

Day 6:

Squat:
10x135
10x155
8x175

DB Lunges:
16x40(2)
16x40(2)
16x45(2)

RDL:
12x135
10x155
10x185

Squat jumps:
10xBW
10xBW
10xBW

Core:
2 sets 15 decline sit ups BW+25, 2 sets 15x25 decline russian twists, 60 abwheel rollouts from knees.

 

[Quiggly]

Day 7:

Deadlift
1x145
1x145
1x145
1x145
1x145
1x185
1x185
1x185
1x185
1x185
1x225
1x225
1x225
1x225
1x225
1x255
1x255
1x275
1x275
1x275

DB Snatch
20x45
10x50
10x55

Goodmornings
12x95
10x115
8x125

BOR
16x45
16x50
16x55

GHR
15xBW
10xBW+25
10xBW+25

Core
2 sets 15xBW+25 decline situps and decline russian twists.

I felt a white hot pain just below the belt line on the second set of GM's had to stop and start again. I think I'll be going a little lighter next time b/c a hernia doesn't sound too pleasant.

 

[Quiggly]

Day 8

Bench Press
12x135
8x135
8x145

Dips
12xBW
10xBW
10xBW

DB Military Press
12x25(2)
12x25(2)
10x25(2)

Incline DB Press
12x30(2)
10x35(2)
10x35(2)

Core
2 sets 15xBW+25 decline situps & russian twists
1 set 20x35 standing cable torso rotations

 

[Quiggly]

Day 9

2.5 mile run right after work. Ate some oatmeal and headed to the gym.

Squat
12x135
12x145
12x155

RDL
12x135
12x145
12x155

DB Lunges
16x30(2)
16x35(2)
16x35(2)

GHR
10xBW
10xBW+25

Saxon side Bends
12x10(2)
12x10(2)
12x15(2)

Decline situps
15xBW+25
15xBW+25

50 abwheel rollouts from the knees

 

[Quiggly]

Day 10

Deadlift
1x145
1x145
1x145
1x145
1x145
1x185
1x185
1x185
1x185
1x185
1x225
1x225
1x225
1x225
1x225
1x255
1x255
1x255
1x265
1x265

Goodmornings
12x95
12x115
12x115

DB Snatch
10x50
10x55
10x60

BOR
16x50
16x55
16x60

Core
3 sets 12x35 standing cable rotations and 15xBW+25 decline situps

Got my No. 1 CoC grippers in the mail Saturday. Thing is hard as fuck to close and starts to hurt my hands after a bit. I plan on just bringing that thing with me everywhere, sitting behind my desk at work is the perfect time for grip training

 

[Feature boy]

Damn, man, that's a lot of deadlifting! Good job!

 

[Quiggly]

Day 11

2 mile run
Been running every day now, I'm going to be doing a duathalon with my roomate on 4/26 so I've got to get a decent time for 6 miles.

Bench Press
12x135
10x145
8x145

Speed Bench
12x95
12x95
10x95

Dips
12xBW
10xBW
10xBW

DB Military Press
12x(2)25
10x(2)30
10x(2)30

Core
3 sets 12x35(each side) Standing Cable Rotations at different heights. 3 sets of 10 hanging leg raises.

 

[Quiggly]

Day 12

Squat
12x135
10x155
10x165

RDL
12x135
10x155
10x165

DB Lunges
12x40
12x45
12x45

GHR
10xBW
10xBW+25
10xBW+25

3 sets of 10 24" box jumps, 50 abwheel rollouts from knees.

 

[Quiggly]

Day 13

Deadlift
5x145
5x185
5x225
5x275

DB Snatch
10x40
10x45
10x45
10x50

GM's
12x95
10x105
10x115
10x115

Chins
12xBW
10xBW
12xBW
10xBW

50 abwheel rollouts from knees

 

[Quiggly]

Day 14

Bench Press
10x135
10x135
10x145
8x145

Speed Bench
12x45
10x95
10x95
10x105

SOHP
12x45
10x55
10x65
10x75

Dips
10xBW
10xBW
10xBW
8xBW

50 abwheel rollouts from knees

 

[Quiggly]

Day 15

Squat
10x135
10x135
10x155
10x165

RDL
10x135
10x135
10x155
10x165

Saxon Side Bends
10x15(2)
10x15(2)

24" Box Jumps
10xBW
10xBW
10xBW
10xBW

Decline Situps
15xBW+30
15xBW+30

Hanging Leg raises
10xBW
10xBW

 

[Quiggly]

Day 16

Deadlift
5x155
5x195
5x245
5x285

DB Snatch
10x45
10x45
10x50
10x55

GM's
12x95
12x105
10x115
10x115

BOR's
16x50
16x50
16x55
16x60

Hanging leg raises
10xBW
10xBW

Full Contact twists
10x45
10x55
10x65