Striving For Strength (and conditioning)

Discussion in 'Training Logs' started by Forcetti, May 5, 2008.

  1. Forcetti

    Forcetti Orange Belt

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    Okay, so I've been training a while...with a lot of time off and just generally stuffing around with no direction. That's about to change.

    Age: 19
    Height: 180cm (5'11")
    Weight: 78kg

    I was just getting into the swing of things when I manage to injure my back, not one, but two bulging discs between my L3-L5. Unfortunately it still hasn't healed so my training is severely limited at the moment.

    Current PR's
    Squat 125kg (275)
    Deadlift 150kg (330)
    Chins 25kg (55) x 5
    Max pullups 19reps
    Strict OHP 55kg (121) x 5

    Goals for 2008
    Pullups 45kg x 5
    Squat 150kg
    Deadlift 180kg
    SOHP 70kg

    Full rollout
    Dragon flag
    Close the #2
    Lever my sledge (8lbs)

    Currently following WS4SBIII (28/7/08)


    Appreciate any comments/tips/whatever. Cheers.
     
  2. Forcetti

    Forcetti Orange Belt

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    5/5/08

    Bench
    6 x 6 @ 75kg

    Pullups
    BW x 17
    BW x 12 (wide)
    BW x 8 (wide)
    BW x 7 (wide)

    Back extensions
    3 x 20

    Planks
    1min30
    1min
    1min

    6/5/08
    "Cindy"

    5pullups
    10pushups
    15squats

    Total rounds in 20mins=12 bit crappy, managed 14 last week.

    Rollouts (from knees)
    2 x 15
     
  3. Forcetti

    Forcetti Orange Belt

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    7/5/08

    Bench
    7 x 5 @ 80kg

    towel pullups
    BW x 5
    BW x 5
    BW x 5
    BW x 10
    BW x 10

    Actually had chalk on my hands from benching during the last two sets, never thought it would help this much.
     
  4. Forcetti

    Forcetti Orange Belt

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    9/5/08
    Bench
    8 x 4 @ 85kg

    Chins
    BW x 18
    BW x 15

    10/5/08
    Bench
    8 x 3 @ 90kg

    Chins
    BW x 10
    BW x 10
    BW+15kg x 7
    BW+15kg x 7
    BW+15kg x 5

    Sposed to do 10 sets for bench..damn shoulder was causing me some trouble so I decided to stop early, musta slept on it bad.
     
  5. Forcetti

    Forcetti Orange Belt

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    The fail is great in this one, methinks. Well, I got owned by Smolov jr, my left shoulders is stuffed, can't even sleep on that side anymore. Good news is my back is feeling better, hopefully will be able to squat/deadlift soon.

    23/5/08

    Bulgarian split squats
    x20
    10kg x 15
    10kg x 15
    10kg x 15

    Light, but feels good to do some legwork, back feels good with these too.

    Towel chins
    x 10
    x 15
    x 18

    Sledgehammer levering

    Reverse crunches
    3 x 20
     
  6. Forcetti

    Forcetti Orange Belt

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    29/5/08
    Bulgarian split squats
    15kg 4 x 10

    Pullups
    BW+20kg 3 x 5

    Towel chins
    3 x 15

    Sledge levering + CoC

    31/5/08

    Chins
    BW+20kg 2 x 7
    BW+25kg 3 x 4

    Bulgarian split squats
    20kg 3 x 5
     
  7. Forcetti

    Forcetti Orange Belt

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    9/6/08

    Squats
    60kg 3 x 5

    Front squats
    60kg 1 x 5

    Backs feeling good lately, no problems doing normal stuff. Didn't feel any pain squatting, think I might be able to start progressing again?

    Chins
    20kg x 5
    30kg x 4
    30kg x 3
    30kg x 3
    20kg x 5
    BW x 15

    Reverse crunches
    2 x 10

    The idea was to extend my legs our further each time and eventually progress to a dragon flag...is there a better way of doing it?

    Rollouts (from knees)
    2 x 7
     
  8. Forcetti

    Forcetti Orange Belt

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    11/6/08


    Squats
    65kg 5x5

    For some strange reason back squats seem easier on my back than front squats. I feel so rusty, going to have to record my lift to see how it is.

    Close grip bench
    65kg x 7, x 10

    My left shoulder still aches, at least I should be able to ohp soon depending on my back.

    Chins
    BW x 16
    BW x 12
    BW x 5 (towel)

    Pretty crap.

    DB curls
    16kg x 12, x 12

    Sledge levering + CoC
     
  9. ghostwipe

    ghostwipe Black Belt

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    Yeah, front squats definitely tire out my lower back quicker.
     
  10. Forcetti

    Forcetti Orange Belt

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    Took some time off to study for finals, thats over so its time to go be a weakling again.

    27/6/08


    Back squat
    60kg x 3
    70kg x 3
    80kg x 3
    90kg x 3

    SOHP
    40kg x 5
    40kg x 5
    50kg x 3

    Pullups
    BW x 12
    BW x 12

    Happy with the squats...no pain really, although my ego was hurt pretty bad. At least it's quite an improvement over what I was doing last week or two.
     
  11. Forcetti

    Forcetti Orange Belt

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    19/7/08

    Front squats
    50kg x 5
    60kg x 5
    70kg x 3
    70kg x 3
    70kg x 3
    70kg x 3
    70kg x 3

    Felt good, especially those last 2 sets, I feel I really hit the groove there.

    Close grip bench
    50kg x 5
    60kg x 5
    70kg x 3
    80kg x 4

    SOHP
    50kg x 5
    50kg x 4

    Tuck front lever holds
    2 x 10sec
     
  12. Forcetti

    Forcetti Orange Belt

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    Eh...I just realised that my last few posts havent been posted...

    20/7/08

    20min jog + couple of sprints

    21/7/08

    Front squats
    50kg x 5
    60kg x 5
    70kg x 3
    75kg x 3
    75kg x 3
    75kg x 3
    75kg x 3

    Chins
    BW+10kg x 5
    BW+20kg x 5
    BW+20kg x 5
    BW x 10
    BW x 10

    Tuck front lever holds
    10sec x 2
     
  13. Forcetti

    Forcetti Orange Belt

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    22/7/08
    20min jog

    ------------------

    25/7/08

    Front squats
    Bunch of crappy sets, my back decided to suck today. Put me in such a shit mood for the rest of the workout.

    Close Grip Bench
    60kg x 5
    70kg x 5
    70kg x 5
    80kg x 4
    85kg x 4
    85kg x 4
    85kg x 2

    Previous best was 80kg x 5, so I'm happy.
    Now I felt a little better...And then I realised that my close grip bench is stronger than my squat....

    Zercher squats
    60kg x 2
    70kg x 2
    70kg x 2

    Pullups
    BW x 14
    BW x 16
    BW x 12
    BW x 10

    Curls
    Few sets with 30kg

    Decline situps
    10kg x 15
    10kg x 15

    Think I'm going to go crazy with the foam rolling, stretching, glute activation exercises and all that in an attempt to correct my squat (and deadlifting, which I cannot do at all right now).
     
  14. Forcetti

    Forcetti Orange Belt

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    27/7/08

    15min jog

    -----

    28/7/08

    First day of WS4SBIII. WOOO!!

    ME Upper Body

    Close Grip Bench
    50kg x 5
    60kg x 5
    70kg x 3
    80kg x 3
    85kg x 3

    Pullups
    BW x 15
    BW x 12

    Why is it always so hard to maintain the same amount of reps with pullups.

    One Arm BB Rows
    30kg x 8
    30kg x 8
    30kg x 8

    Supersetted with...

    Rear Delt Flyes
    8.5kg x 8
    8.5kg x 8
    8.5kg x 8

    BB Shrugs
    60kg x 10
    60kg x 10
    60kg x 10

    BB Curls
    30kg x 12
    30kg x 10
    30kg x 10

    I pwned my back doing BB rows for a set before I switched to the one armed variant. It's so strange...rows hurt more than anything, even squatting with double the weight doesn't hurt like this...what gives. Actually, any sort of pulling that involves the lower back causes more trouble than its worth.
    I know that the pain I'm getting now doesn't have anything to do with the bulging disc from the beginning of the year, it feels very different. My physio has suggested that the problem could be my craptastic flexibility in my upper back, forcing the lower back to take more load than it needs...still I'm not sure lack of thoracic flexibility can cause this much of a problem. Hopefully he can shed some light on this next time I see him.
     
  15. Forcetti

    Forcetti Orange Belt

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    29/7/08

    DE Lower Body

    A few broad jumps...it was really cold and it seemed my joints didn't want to warm up properly

    Bulgarian Split Squats (with BB)

    30kg x 8
    30kg x 8
    30kg x 8

    One legged RDLs
    30kg x 8
    30kg x 8

    Decline Situps
    3 x 15

    Damn balance...especially on the RDLs, drive me nuts.
     
  16. Forcetti

    Forcetti Orange Belt

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    30/7/08

    Supposed to be a rest day (which means some jogging) but I want to switch around my workout days so that I have 2 sessions on the weekend, since sometimes I finish work/uni late and its a pain to drag myself through the workout.

    RE Upper Body

    Bench
    50kg x 15
    60kg x 15
    60kg x 15

    One Arm DB Press
    16kg x 12
    16kg x 12
    16kg x 12

    Pullups
    BW x 12
    BW x 12
    BW x 10

    Supersetted with...

    Rear Delt Flyes
    8.5kg x 12
    8.5kg x 12
    8.5kg x 12

    BB Shrugs

    65kg x 12
    65kg x 12
    65kg x 12

    BB Curls
    30kg x 10
    30kg x 10
    30kg x 8

    Levering
     
  17. Forcetti

    Forcetti Orange Belt

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    31/7/08

    Front Squats
    50kg x 3
    60kg x 3
    70kg x 3
    80kg x 3

    Yay, never felt better today. Glute activation, foam rolling and hip flexor stretches ftmfw.

    BB Bulgarian Split Squats
    35kg x 5
    35kg x 7
    35kg x 7

    By working up to a max set, it does mean simply one max set right? I don't know shit but is that enough work? Doesn't seem to be much low rep work in this program.

    will be finishing the rest of the ab/hammy work later tonight....
     

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