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.
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
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.
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.
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
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
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
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
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.
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
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
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).
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.
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.
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
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....
