Dream's...something or other log

Dreamforger

Dreamforger

Dreamforger

Associate
Joined
4 Nov 2011
Posts
963
I thought it was about time I started a log for my training as I have been for the past year but I thought it would be a good idea to get feedback on anything and everything.

In 2007 I broke my spine and it took years of treatment and whatnot to be able to walk again and from constant treatment, other than being told to do some basic core exercises to support the spine I was being encouraged to run on the cross trainer in order to get up my fitness. Whilst running helped with the fitness, it did nothing whatsoever for the strength of my back, or my strength in general. It was at the point where I couldn't lift pots and pans, I couldn't walk down stairs without my legs shaking and well, anything and everything was difficult. Last year I decided enough was enough and I wanted to do something about it. I started trying to find some information and I spoke to (proper) personal trainers and fitness coaches and they all recommended some form of weightlifting and resistance training. I did my research on what exercises to do and the proper form as I was(and still am) incredibly cautious about doing everything with proper form and sure enough I found myself here, as a lurker, and I haven't left. Sure enough, since I've started picking up heavy things and putting them down again a lot of my problems that existed have gone and that alone is good enough motivation to make me carry this on as a lifestyle change (as well as lifting heavier things gets really addictive...).

I started off following Stronglifts 5x5 as a starting routine after doing lots of research and reading on the opinions of others (thanks guys) and it seemed to be the ideal way to go to establish the initial base strength before going onto something more advance/ a different type of training. In doing so I've focused on compound movements, form and mechanics of the lifts before moving on.

I plan on moving to Madcow soon as I'm starting to have to drop the number of sets from 5 to 3 in order to lift more weight, but still ensuring that the form is correct. I've also only really started on upping the weight once it feels comfortable rather than adding 2.5kg every session as it just isn't feasible anymore. Naturally the OHP and bench were first to stall and they stayed the same for quite a while but after tweaking the technique slightly I managed to increase the weight (even if that meant doing 1 session doing 'heavy' triples on the OHP one sessions and then 3x5 the next - turns out that was actually a Madcow method...) But I shall see Stronglifts out until I'm onto 1x5 for each exercise with proper form, even if it won't be the conventional version of Stronglifts but nonetheless it still seems to be working.


Basic stats:

Hieght: 5ft 7.5"
Weight: Starting - 8st 4lb(52.61kg) -- Current - ~10st 8lb(67.13kg)

Lifting stats starting the log:

Squat 100kg x 3
Bench 60kg x 3x5
Deadlift 125kg x 1
OHP 45kg x 3x5
BOR(Pendlay) 52.5kg 5x5

Current stats BW 64.5kg:

Squat 130kg(B) x 1
Bench 75kg x 1
Deadlift 140kg(B) x 1
OHP 42.5kg x 3
BOR(Pendlay) 55kg x 3x5

Dreamforger -------------------- 75 / 130(B) / 140(B) -------- [64.5] ---- 345

Best Stats so far:

Squat 130(B)kg x 1
Bench 75kg x
Deadlift 140kg(B) x 1
OHP 47.5kg x 5
BOR(Pendlay) 62.5KG x 3

Dreamforger -------------------- 75 / 130(B) / 140(B) -------- [64.5] ---- 345

2014 lifting goals:

Squat 120kg/130kg
Bench 80kg
Deadlift 140kg/150kg
OHP 60kg
BOR 60kg+
 
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Thank you :) When I started a 15kg Squat and a 15kg Deadlift was difficult, so considering where I am now I'm rather happy but I want to push it further providing it doesn't cause me any issues. Slow and steady seems to be the way to go for me from the looks of things.

The core exercises we very basic pilates exercises that involved quite literally just squeezing the core as hard as possible, holding the tension for about 10 seconds, release and repeat. Now however I have found Squats and Deadlifts have taken over and are keeping the core relatively strong but I do want to add back in planks and hanging knee raises at the end of the sessions. Planks on B day and hanging knee raises on A day, ideally.

I shall. I've read the threads numerous of times but for some reason I have never posted before but I thought now is a good time as ever to get involved in the SA community.
 
09/01/14 - B day

First day back after a few days off due to moving back to uni, having an issue with my back and really wanting to work on my mobility before getting back on track so I just wanted to ease back into it. And oooooh, new shoes. I thought I'd get some lifting shoes for squatting as I've had numerous people recommend and it has also been mentioned that they could help with the squat movement since I've had a bit of an issue with my ankles lately.

Squats

Bar - lots
40kg x 3
60kg x 3
80kg x 3
90kg x 2
100kg x 5 (PR!)

OHP

Bar - lots
30kg x 3
40kg x 2
45kg x 3x3 (Didn't have enough in me for 3x5, lacking proper diet and sleep this week)

Deadlift

60kg x 5
80kg x 3
100kg x 1
105kg x 5 (Grip went on 4th rep and had to fully reset for 5th)

Pull ups
BW x 6

I'm rather happy with tonight, glutes and hams are worked, I probably could have got another 1 or 2 sets out on the squats but I didn't want to push it. Unfortunately I had to cut the session short due to time so no last 2 sets on pull ups but all in all a good session for me. I found having oly shoes for squatting made a massive difference as it made my ankles move a lot better. I'm still going to work on the mobility though so I know that they won't be an underlying problem for something else in the future.
 
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mrthingyx said:
And I squat in high heels, too... To be fair, I even do chin-ups and bro peeps with them on, too... It is the only way!
Click to expand...

I see you deadlift in them too ;)

The shoes worked wonders, albeit strange at first and I need to get used to them a bit more but I didn't have any issues with them, and they made me a smidge taller!

I can't decide if I should keep the weight on the squats and try and squeeze another set or 2 in for 3-5 reps or to drop the weight to about 92.5kg/95kg and go for a solid 3x5 and build the weight back up in the typical stronglifts fashion until I'm back at 100kg and capable of 3x5. Any suggestions?
 
I think you're right, I only reached 100kg x 1 about 2 weeks back so if anything it's simply frustrating having to go below it but I know it's the better option and I'll be back on 100kg within a few sessions anyway providing all goes well. I know next week will be ropey with training due to work and whatnot so dropping thew weight and nailing the sets seems a lot more logical as I doubt I'll have it in me for 'progression'.
 
11/01/14 - A day

Very bad session today unfortunately as I was very stuck for time and something just was not working properly for me today on the squats.

Squats

Bar - lots
40kg x 3
60kg x 3
80kg x 2
90kg x 1 (Felt incredibly heavy for some reason)
90kg x 1 (Very slow but managed proper depth)
90kg x f
80kg x 3x5
90kg x f

Bench

Bar - lots
30kg x 3
40kg x 3
50kg x 2
55kg x 5x5

BOR(Pendlay)

Bar - lots
30kg x 3
40kg x 3
ran out of time...(Shall continue tomorrow)

For some unknown reason I just could not even squat 90kg today, part of it may be the lack of sleep, poor diet yesterday or it may be me just getting used to using the new oly shoes. I wanted 90kg 3x5 as I have done it many times before and I wanted to back down for 100kg for reps and start a little lower for multiple sets and build it up again but it just was not happening. It felt unusually heavy for some reason and as soon as I went to break with the hips my knees only bent acutely and there was no way I was going to do it again. I think I need to get used to extending my hips further when squatting in the new shoes and readjust my stance slightly, or it could have just been a horrendous off day.

Not happy with today as for some reason I couldn't squat and I was pushed for time so I didn't fit in the entire routine so I shall hopefully get in tomorrow and finish off what I couldn't get in today. Hopefully lowering the weight to around 80kg and getting used to squats in the shoes may help with getting the weight back up. I'm just confused as to why I and no issues on Thursday but today was absolute hell.
 
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14/01/14 - B day

After a terrible session on Saturday with the squats being dreadful and only managing 80kg comfortably I was dreading tonight. However I was rather surprised that I didn't seem to have many issues, it just looks like I need to get used to the shoes a bit more before seriously pushing the weight like I had wanted too. I also decided to drop the weight on the dl and go for more sets in attempt to improve my grip.

Squats

Bar - lots
40kg x 3
60kg x 3
80kg x 3
90kg x 3x5


OHP

Bar - lots
30kg x 3
40kg x 2
45kg x 3x3
DS 30kg x 8


Deadlift

60kg x 5
80kg x 3
90kg x 2
100kg x 2x5


Chins
BW x 6
BW x 4
BW x 3

Farmer's Walks (Not sure the distance of the astro strip)
Frames x 2
Frames + 20kg x 2 x 2

Lats are taxed after the dl but I'm surprised that my shoulders aren't 'feeling it' but then again they never really do. My grip was slipping again on the dl, even at a lower weight but the weight was very comfortable to get up. It is rather odd getting back into the habit of doing sets again, the weight wasn't an issue, I just felt like I was knackered.
 
16/01/14 - A day

Another meh session that I'm just not happy with due t the squats going pear-shaped and I don't know why it's happening due to begin able to squat absolutely fine just before I got the shoes. I'm hoping I just need to get used to them.

On the upside however I started to practise high-bar squats for my warm ups and then went back to low-bar just because it's what I'm used to. I thought it would be worth mixing them up just to use the different muscle groups.

The squats (92.5/85) were just killing me today, the weight on the 85kg was not the issue, it just felt like my heart was racing after each rep. Maybe Im not taking in a big enough of a breath at the top of the rep and defending too quickly after each rep.

Squats

Bar - lots
40kg x 3
60kg x 3
80kg x 2
92.5kg x 3 (Still not feeling correct in the lower back)
80kg x 3x5

Bench

Bar - lots
30kg x 3
40kg x 3
50kg x 2
57.5kg x 4x5 1x3 (My arms were just filling with blood and getting 'the pump' for some reason... that's never happened before whilst benching)
55kg x 2

BOR(Pendlay)

Bar - lots
30kg x 3
40kg x 3
50kg x 2
55kg x 3
50kg x 3x5

Unfortunately I ran out of time so I didn't have a chance to do dips but hopefully I'll get in a I'll session next time...

I'm going to try and see an osteopath asap to check my back and my hips just in case they require treatment, which I'm 99% sure they do.
 
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18/01/14 - B day

A bit better session today since I think I'm getting over the whole failing to squat thing since I've got the new shoes. Extend the hips properly and use the core properly. Deadlifts are better with new form, things felt a lot easier other than the grip somehow getting worse...

Squats

Bar - lots
40kg x 3
60kg x 3
80kg x 3
90kg x 2
92.5kg x 3x3


OHP

Bar - lots
30kg x 3
40kg x 2
45kg x 3x5 {(3,2) (4,1) (3,2)}


Deadlift

60kg x 5
80kg x 3
90kg x 2
100kg x 1
105kg x 5 (Grip went to poop so had to switch to mixed grip...)


Wide-grip Pull ups
BW x 4
BW x 4
BW x 4

Feeling it in the hamstrings after the deadlift for once but I'm confused as to why my strength is getting worse even though I've been focusing on training grip. I haven't eaten properly the past few days so maybe that's had an effect on things, but switching to mixed-grip really helped.
 
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21/01/14 - A day

A slight better sessions and at least I managed to fit everything in this time. I wanted to keep the squats a bit lighter today as I've had sod all sleep and was not feeling my full self. I'm still getting used to these high-heels, it seems like I need to sit down more rather than extending my hips as much as a I was at it seems I may have been over-extending them, which would explain my lower back pain I've been experiencing.

Squats

Bar - lots
40kg x lots
60kg x 4
80kg x 2
85kg x 3x5

Bench

Bar - lots
30kg x 3
40kg x 3
50kg x 2
57.5kg x 3x5 (Tricky but I felt good pec activation for once).


BOR(Pendlay)

Bar - lots
30kg x 3
40kg x 3
50kg x 2
55kg x 3x5 (Tough but good)

Dips

BW x 10
BW x 5
BW x 5

A bit better than what I had expected but I need to get that form nailed on the squat before I move up in the weight.
 
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mrthingyx said:
Whilst low bar back squatting in high heels isn't necessarily a problem, it will not make the movement any easier.

Tje whole point of them is to get a huge amount of flexion in the ankle, knee and hip to allow for deep, upright squatting, which is not a low bar back squat.
Click to expand...

Is that to say that the heels will make it harder?

I may try doing the low bar squats without the heels on then and do the high bar squats with them. But nonetheless they have significantly helped with the ankle mobility and allowing me to get to depth in either type of squat as without them getting to parallel without the heels on for low bar is difficult atm for some bizarre reason. But I have to say it is nice practising both types of squats now due to the shoes.
 
mrthingyx said:
It makes them slightly more awkward, because you might be taking out certain elements of the posterior chain by having your ankle plantarflexion boosted by the shoes (i.e. shunting your knees forward more than they need).

...rather than the awesome that is the high bar ATG position. ;)
Click to expand...

I knew that last bit was coming :P Well at least I'm now practising high bar, and it is satisfying getting to depth and feeling rather 'up-right' unlike low bar when I was a little bit further forward. It just looks like, practise, practise, practise to make sure I'm getting the different styles correct and not mixing the two as I may have been... I'll try and get some videos tomorrow when I'm training and to see what yourself and the others think.

I appreciate that they may make low-bar a little more awkward but I've seen many powerlifters use the shoes in high heels and use low bar. So my question is, would you say to avoid wearing them for low-bar squats or would the impact they have the on the squats not be significant enough but would require a slight mechanic change?
 
mrthingyx said:
I - personally - wouldn't take them off (I wear my shoes for benching, so go figure...), but my concern is that you may be using them as a workaround for an underpinning issue which itself needs resolving... namely ankly and hip mobility.

The wonderful contradiction to all that I've said is that it is actually important to use both squat styles depending on the programme you're using, simply because too much high bar without specific hamstring work will not assist your posterior chain, and too much low bar without front or high-bar squats will not help your quads. :)
Click to expand...

Don't worry, I'm still working on the ankles and the hips, as much as the heels make my life easier I'm not not neglecting working on my mobility.

I took your advice that you gave to someone else/ a discussion that you were having about mixing up the squats due to the different muscle activation that it uses which is actually why I'm starting to mix it up myself since it made perfect sense and I'm hoping I'll develop a better drive out of the hole.
 
25/01/14 - B day

Shotty diet throughout the week and feeling extremely tight going to training today so I didn't want to push the squats hard as I wasn't feeling my full self and I've had issues with form the past few sessions. Fortunately however, shoes + big bar = win. Now that I'm getting used to unracking the bar with my hips underneath it and 'popping' up, the slight niggle that I used to get in my back has gone. I still can't seem to do low-bar squats comfortably in the shoes though.

And yay for 110kg deadlift for reps :D

Squats

Bar - lots
40kg x 3
60kg x 3
80kg x 3
87.5kg x 3x5


OHP

Bar - lots
30kg x 3
40kg x 2
45kg x 1x5
40kg x 2x5

DS:

30kg x 7


Deadlift

60kg x 5
80kg x 3
100kg x 2
110kg x 5 (Whoop!)


Wide-grip Pull ups

BW x 5
BW x 4
BW x 3

Farmers Walk

Frame x 1x2
Frame + 10kg each x 1x2
Frame + 20kg each x 1x2

My grip strength is atrocious at the moment so I'm having to use mixed grip on my last working set of Deadlifts but I'm hoping that the farmers walk will help along with ensuring that I use DOH for all other warm-up sets.

Doing high-bar squats is hitting the legs nicely so I shall try and carry this on for a good while and hopefully get used to doing low-bar squats in high heels.

All-in-all, feels like a good session. Really need to focus on getting the squats into the 90kg's+ / 100kg asap for at least 3x5.
 
26/01/14 - A day

Everything seems to be going a bit smoother now even though it was a back-to-back with yesterday, and with added weight on the squats (and bench!).

Squats

Bar - lots
40kg x lots
60kg x 4
80kg x 3
90kg x 3x5 (smooth and sexy)

Bench

Bar - lots
30kg x 3
40kg x 3
50kg x 2
57.5kg x 3x5
60kg x 2x5 (Was only going to do 1x3 but they were flying up!)

BOR(Pendlay)

Bar - lots
30kg x 3
40kg x 3
50kg x 2
55kg x 3x5 (Really explosive, loved it)

Dips

BW x 10
BW x 8
BW x 5

Squats took a while to get into as everything was rather tight from yesterday but the reps were getting better each set. The bench really surprised me as 57.5kg felt ropey last time which is why I thought I'd give the same weight another go. It felt good so I thought I'd push 60kg (for the 20kg plates either side :cool: ) just because and to my surprise, it went really well. Rows were good too. Hopefully everything will be upped next session!
 
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29/01/14 - B day

A smidge rushed today but all in all not too bad considering sod all sleep again and lack of proper diet...again. I'm taking the squatting progress slowly and carefully, so hopefully next time there will be another weight increase either for 3x3 or 3x5 depending on how it feels on the day. I've done the same with the OHP too, hopefully lowering the weight, nailing the form and throwing in a dropset is helping.

Squats

Bar - lots
40kg x 3
60kg x 3
80kg x 3
90kg x 1
92.5kg x 3x5

OHP

Bar - lots
30kg x 3
40kg x 2
42.5kg x 3x5
DS 30kg x 8

Deadlift

60kg x 5
80kg x 3
100kg x 2
110kg x 1
115kg x f
115kg x f
115kg x f
110kg x 5


Chins
BW x 5
BW x 4
BW x 3


No time for farmer walks today and I just could not get the 115kg dl up, although I was knackered by that point so I'm hoping that was the reason. I could get it off of the floor slightly but not enough to get any ROM on it.
 
31/01/14 - A day

Pleasantly surprised, squats were good but there wasn't any super activation getting out of the hole, but nonetheless the reps were solid.

Squats

Bar - lots
40kg x lots
60kg x 4
80kg x 3
90kg x 1
95kg x 3x5

Bench

Bar - lots
30kg x 3
40kg x 3
50kg x 3
55kg x 1
60kg x 3x5

BOR(Pendlay)

Bar - lots
30kg x 3
40kg x 3
50kg x 2
57.5kg x 3x5 (Too much of a pop up on the torso on a rep on the last two sets)

Dips

BW x 10 (sooooo close to 11)
BW x 5 (pump + fatigue = no use whatsoever)
BW x 4

I may try 3x3 97.5kg on the squats and then add in a drop set depending on how it feels on the day, hopefully 3x5 should come out on Sunday.
I feel it's about time I go up on the bench, the weight felt ok, reps were good but maybe just needed to focus a bit more on the warmups to make sure shoulders are top notch and the lats are in use properly.
Rows need to be stricter, I'm going to either keep the weight the same or drop t back to 55kg to make sure the form is aweeeessoooommmme.
The dips need to be more consistent to eventually get 12,12,12 ideally but fatigue plus 'dat pump' left my arms useless, big, but useless.
 
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