Cookeh's 6 Week Strength Training Log

Played an hours squash last night, forgot how fun that sport is! :D Oh, and DBSS DOMS finally kicked in, glutes need some major smr...

Sorted my programming out for the next 6 weeks, too. Next week looks like the following. I will be adding between 0 and 5kgs a week :) Hoping to get a 300lb squat by the end of it.

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Tonight's session will be very similar to next Friday's - an upper body control day.
 
Cookeh said:
Tonight's session will be very similar to next Friday's - an upper body control day.
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I can't read... For dumbbell row I ended up doing 6x10 (I knew OHP was 1x10 but clearly got 6x4 mixed up with 1x10 and voila...). That was a fair bit more volume than Im used to! :rolleyes:
 
Cookeh said:
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This was hard, really hard... Not entirely sure why, I had to do 18 mins of cardio before starting squats as all racks were full - one occupied by some moron doing lateral raises but that shouldnt have had too much of an impact?

Oh well, closed out on all the reps, grip was failing epically towards the end of both sets - need to work on that.
 
Today's was fine. Bench was a little slow, perhaps due to slight fatigue, ended up doing bench last as all racks were full with people in pairs or triplets. Also ended up doing 30kgs on the DB Rows and actually managed 6/6/6 pull ups - that's a first for me.
 
Pause Squats (75kg) 4,4,4,4,4,4 - 60secs rest, a lot easier than I was expecting. Was going for three seconds.
Paused Deads (100kg) 4,4,4 - Far harder than the squats. Pauses themselves felt good and I think Im definitely starting to use hip drive more for the initial movement - lower back felt better thoughout the exercise.
DBSS (20kg) 8,8,8 - What can I say, its DBSS and they suck.
Calf Raises (60kg) 8,8,8 - #teamnocalves
 
Back in the gym after a week off.... Missed last Fri as I had a PhD interview and spent the whole day there/travelling... Missed Mon/Tues of this week as I went over on my ankle - didnt have the mobility to squat or dead and I lost my motivation out of irritation.

Ankle held up for today, though was still a bit niggling, still lacking some ROM compared to normal.

Repeated last weeks weights, squats were even easier than last week so they'll ofc be going up - same with the deads. DBSS can still do one, and I still have no calves.
 
Today was good. Did last weeks upper body control but upped the weights on DB Row (26kg) and OHP (35kg). The latter was a bit of a challenge, the rest was super easy.
 
Sorry about your ankle problems. I sprained my ankle in roller derby practice a few weeks ago - fortunately it hasn't affected my Stronglifts though some of the stretches were a little painful to begin with.

Your numbers look good and your deadlifts are better than mine!
 
Gym was closed yesterday. Squats and deads today - ankle is still giving me a bit of grief.

Squats 92.5kg 6,6,6 - Easier than expected given last weeks missed session, middle set was a bit iffy until I paused and focused on keeping my hips open/knees wide.
Deads 112.5kg 6,6 - Super easy (relatively), happy with these.
DBSS 20kg 6,6,6 - Meh.

No calf raises today as no free racks (or a board for that matter).
 
Bench 62.5kg 6,6,6 - Pretty easy, some issues with wrist pain that I need to look into (any ideas? Seems to come and go - some days it will be fine, others will hurt).
DB Row 32.5kg 6,6,6 - Easy enough, happy with these.
OHP 40kg 10 - Last two reps were a bit of a struggle, but clean.
Strict BB Curls 25kg 10 - Too easy, need to up this.
Strict DB Curls 8kg 12,10,8 - Not too bad, will up this again.

20mins steady state cardio.
 
Paused Squats 72.5kg 4,4,4,4,4,4 As far as pause squats go, easy :P
Paused Deads 102.5kg 4,4,4 Pretty easy during. I have bids of two sets, will upload when back home.
DBSS 24kg 6,6,6 Easy. Will increase weight as balance is also improving.
Box Jumps 6,6,6 Didn't record height, should have... I quite like these, might have tibtidy form up, hard to tell - landing on flat feet on the box.

20mins cardio. I hate cardio.

Also got my gf squatting, and she was introduced to benching last week - winner!
 
Slowly introducing her to weightlifting - which thankfully she's fully onboard with. Some upper back work next methinks... She's done judo and jiu jitsu for six years so has a decent base and core.
 
Got a vid of the paused deads, cross-posted in the Form Check thread.

Cookeh said:

Any comments on form? I know I need to work on looking around, terrible habit - set after watching this video I was making a more conscious effort to avoid moving my head and keeping a neutral neck position but it still needs work.
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Another session missed - middle of exam period though....

Squats 95kg 6,6,6 - Hard but not a grind. Second set the hardest, think that woke me up for the third.
Deads 120kg 6,6 - Easy enough, grip was starting to become an issue in the latter half of each rep.

No DBSS or calf raises today, got to the gym later than intended and didn't have the time.

20mins steady state cardio.
 
Gunna do windsprints when the weather improves, did those a little bit last summer (albeit it in the Caribbean) and they were quite enjoyable (minusbthe heat killing me). Will also do some bike sprints when I get out mtbing more.
 
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