Sconse's log

[Sconse]

Thought it was finally time to put a log online, if anything just for the feedback.
Ok, well lets get into it.

As of 1/6/09:

Age:20
Height: 5'5.7" (166.8cm)
Weight: 64kg/141lbs (yes another kilogram lifter, and no, atm I cbf converting to lbs on everything like Breeze, you might get both if I'm really bored and have nothing else to do)

Starting:

Deadlift: 151.75kg/334.55lb (lift was done in lbs, hence the funny number)
Squat: 140kg/308.65lb
Bench: 105kg/231.48lb

Current: (6/6/09)

Deadlift: 160/352.74
Squat: 150/330
Bench: 105/231.48

Goals for 2009 (as of beginning of year)

Deadlift: 160(reached) New goal of 165
Squat: 160
Bench: 110

I've been doing a push/pull/squat routine for a while now but it's been messed about a fair bit, mainly by injuries, current one is a strained lat (its been strained for about 2 months now, and yes I'm seeing someone about it), its getting better and I'm easing my way off lat pull downs and back to pull ups.

 

[Sconse]

31/5/09

Pull

Deadlift:

60x12 (warm up)
120x5
140x5 - felt really out of breath after 4 and had to take a short rest before the 5th, didn't leave bar though.

145x3
150x1 - felt hard obviously, but form felt solid, going for a new PR in the next few weeks
120x10

- I was feeling a bit light headed and shaky after each set today, I think it might be because I lifted a while after my last meal and needed to eat

Dumbbell Rows:

45x8
45x10
45x8

- 45kg is the heaviest dumbbell my stupid gym has... I'm thinking of taking gafa tape and taping plates to the end of the dumbbells when I lift, or switching back to barbell rows, although I like db rows more.

Went to try pull ups

1 arm chins - left side only

bwx1
bwx1

- kinda just fucking around here, also trying to keep that strength in my left side while my right lat heals

Pull ups:

bw x 8 - pain started in lat around 5th rep, decided to stop pull ups for today

Muscle ups bw x 4 - surprisingly no pain in lat, was very careful when coming down though.

Face pulls:

(weight is numbered 1 - 12 on the stack thing, well I think its to 12, the +# is adding these little round metal things, you can add 3)

5 x 10
5+1 x 10
5+1 x 10

- I found I was having to lean back a fair bit to keep my balance

Rehab: lat pull downs:

I had been doing high rep pulldowns in the way recommended by rippetoe on his forum and have progressed to lower reps.

65x10 - lat felt fine, no pain
75x10 - small amount of pain, but went away during set

 

[BreezerD**]

Ooh nice, one arm chins. I bet I can one-arm chin your BW...! (anyone impressed by this? Please?)

Good luck with the deadlift PR. I'm sure you can accomplish more in 2009 than your current goals suggest. (actually wait, I forgot we're nearly halfway through.. ha)


Does your lat not give you trouble on them DB rows? Also nice idea with taping plates to it, haha, you'd look like the biggest badass.

 

[Sconse]

lol, my lat seems fine on everything other than pull ups, which sucks, I could do pull ups with bw+40/50 kg before I hurt it, I think I got 1 pull up out with 60kg.

OMG, today... at fitness first... I saw some guy deadlift 260 :O

 

[Sconse]

1/6/09

Push:

Bench:

60x11
80x5
90x5
100x2 - second rep needed slight bit of help through sticking point (roughly the middle)
100x1 - paused
100 - failed about half way up (around sticking point)
90x3 - paused
80x5 - paused

Incline db press:

30x6
32.5x5

Tricep extensions:

4+1 x 12
5+1 x 12
6 x 10
6 x 8
5+2 x 7

Shortish session today, friend drove and we had to leave to pick his gf up from work

 

[BreezerD**]

http://www.powerlifters.com.au/forum/index.php

Check that forum out, good for keeping up with the Aussie scene etc. A couple of retardedly strong guys keep logs on there, one guy Nathan Baxter when he DELOADS his bench does like 180x6. Hhahaha.

Also, I think PLers are coming on Saturday, wanna join us?

 

[Sconse]

Saturday? what time, I'll come if I'm not working. Thanks for the link... shouldn't you be sleeping... seeing you've got the exam tomorrow? Also, gonna go try and learn to drive the truck on wednesday, depending on how that goes we'll go get the trye thrus or friday

 

[Fozzy1]

wtf 64kg and that strong?!?!

~Foz

 

[Sakmongkol]

wtf 64kg and that strong?!?!

~Foz

5ft5"

Cool log, I'll be following. Hope the lat heals up.

 

[BreezerD**]

wtf 64kg and that strong?!?!

~Foz

Yeah, he's a short little fella... Pretty jacked and lean if my memory serves me. I remember he has big, veiny biceps. That's probably why he can squat so well.

 

[Sconse]

Haha thanks. I'll be squatting again either today or tomorrow... got my belt... YAY it only took 9 days too.

 

[Sconse]

2/6/09

Got my new lever belt today :icon_chee

Squat:

60x10 - warm up
100x5
130x5
140x1 - belted
150x1 - +10 kg PR WOOH! :icon_chee finally! Very happy with this lift, squats have been stuck for a while - belt - form felt solid
140x1 - belt
130x5 - belt

Front Squats

85x5 - from clean
100x2 - rep PR - belt

Felt fucked from back squats, decided to call it a day with the squatting

Assistance exercises

Standing Calf Raises

50x12
60x10

-Ran out of time for another set, had to get to work... my girl calves will have to wait till some other time

-Very happy with belt, felt really good lifting in it.

 

[Fozzy1]

lever belt?? I just sit on the couch when I lever.

or am I missing something. nice work on the FS PR.

~Foz

 

[Sconse]

lol Inzer lever belt.. http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_LEVER13

Thanks, I might go for a proper fresh 1rm PR in front squat soon too. So happy I got the 150kg back squat though... I almost put on 145 and I would have left it at that... lucky there weren't any 2.5kg plates around the squat rack

 

[Fozzy1]

I really need a belt. bleh.

~Foz

 

[BreezerD**]

Lever belt. Belte de la lever.

 

[Sconse]

Lever belt. Belte de la lever.

mines black on both sides like this one... its so nice and pretty

And yeh foz, get a belt when you can, definitely worth it.

btw breezer, you said that powerlifting guy is coming down on sat, what does he usually train there? Recon he could give me some pointers on my bench? lol

 

[Perplexity]

Congratulations on the squat PR, 10kg to go till 2.5xbw!

 

[Fozzy1]

thats fucked. I'd need to squat 225kg to have a 2.5x BW squat.

god damn.

you little monster. lol

~Foz

 

[BreezerD**]

Wilks is probably a better measurement than BW:Lift ratio.. Not to say that he isn't strong but little guys tend to lift a higher % of BW..

Um, I just realised that not all the PLers are coming, but he will be there and maybe another guy. He might be able to give you some pointers... The weirdest thing? He benches with nearly no arch and nearly no leg drive. But yeah could be worth coming down anyway.