Dream's...something or other log

8/10/14 - Madcow - Wednesday

Deadlift strength is coming back finally! Skipped to 120kg instead of 117.5kg because we have no 1.25kg plates for some stupid reason. So I've bought some to solve this issue for later sessions.

Squats

Bar x lots
40kg x 5
60kg x 5
80kg x 3x5

Knees were giving me jip so I've adopted a narrower stance to compensate. Seems to be working nicely since my mobility has improved a lot and no longer require a wide stance with flat shoes.

Deadlifts

60kg x 5
80kg x 3
100kg x 3
120kg x 5

Easy enough. Form felt solid and strong so that's always an up side.

Bench (Paused)

Bar x lots
30kg x 5
40kg x 5
45kg x 5
50kg x 3x6 (3 count pause)

skipped 47.5kg since no 1.25kg plates but these were solid and relatively easy so I'm somewhat pleased I managed to bypass a week.

Planks

45 sec x 3

Laying leg raises

3x12
 
booyaka said:
Nice work - I think I'm going to add a few planks/leg raises into the end of my stronglift program as well.
Click to expand...

I've neglected core work for too long as I should be getting all the work from squats and deadlifts but since I'm not lifting what I could atm the core just isn't getting hit enough. I think I'll be doing planks/leg raises on deadlift days and ab rollouts (maybe using a barbell) possibly something along the lines of medicine ball carries/yoke walks.
 
13/10/14 - Madcow - Monday

Only enough time to squat, so I did squats.

Squats

Bar x lots
40kg x 3
60kg x 3
72.5kg x 3
85kg x 3
97.5kg x 3x5
102.5kg x 1 - belt on to get used to it
110kg x 1 - belt

Everything was super easy. 100kg x 3x5 on Friday, 105kg and 115kg.
 
Last edited:
14/10/14 - Madcow - Monday pt.2 (Tuesday)

Bench and rows.

Bench

Bar x lots
30kg x 5
37.5kg x 5
45kg x 3
52.5kg x 5
60kg x 5x5 - first set or two weren't great but go better
67.5kg x 1 - Boom
72.5kg x ~1 spotter came in early, not properly counting it.

Doing singles after a 5x5 session was not the smartest move so I'll shift the singles to the friday sessions.

BOR (Pendlay)

Bar x some
30kg x 3
37.5kg x 3
45kg x 3
50kg x 2
55kg x 5 - went up but wasn't too comfortable
50kg x 2x5 - Destroyed these

Rather happy with that. Hopefully I'll get a consistent week of training in and see things go up from then.

Sled dogs (40m)

Sled x 1
Sled + 5kg x 1
Sled + 10kg x 1
Sled + 15kg x 1
Sled + 10kg x 1
Sled + 5kg x 1
Sled x 1

Dead.

Cardio? I know. But should be a nice way to guarantee that I get back to the 66kg for November.
I seem to have lost a fair bit of bench strength but hopefully after more consistent training that should be fine again.
Row are rows.
Cardio - yuk.
 
15/10/14 - Madcow - Wednesday

Not a bad session at all.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 2x5

Hips super tight, little bit more forward than usual but didn't cause any problems. Focused on being quick rather than pausing today.

Deadlifts

60kg x 5
90kg x 3
110kg x 2
125kg x 5
130kg x 1 - belt on, bw pr!

Working set was easy enough but I'm struggling in between sets atm.
Pleased 130kg went up, hopefully 140kg will be there within a few weeks. 135kg in 2-3 weeks time. No more singles for now.

Bench(paused)

Bar x lots
30kg x 5
40kg x 5
50kg x 2
55kg x 2x6 (3 count pause)
55kg x 4 (3 count pause) - Had maybe 20 second rest so I missed last 2 reps
55kg x 6 (3 count pause) - awesome.

And that's that done.
Pleased that the 130kg went up, especially after doing 125kg x 5. Looking back, I should have attempted 137.5kg apparently x 1 but I can squeeze that in next time.
 
17/10/14 - Madcow - Friday

Well this went well.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
90kg x 2
100kg x 3x5

These felt awesome. Hopefully I'll get another 2 weeks of 3x5 before having to switch it up.

Bench

Bar x lots
30kg x 5
40kg x 5
50kg x 5
60kg x 5
67.5kg x 3 - Yays, last rep felt weak but it went up ok.
50kg x 8

Felt a lot more comfortable tonight and rather pleased about getting 67.5kg x 3. Hopefully 70kg will be there next Friday.

OHP

Bar x some
25kg x 3
32.5kg x 3
40kg x 3 - yays
30kg x 3x8

Pretty straight forward. Still easing back into OHP since I keep having inconsistency with my friday sessions. The volume seems to be working well considering it's once a week.

Dips

BW x 8
BW x 8
BW x 8

I was extremely hesitant about doing these since I was worried about damaging the shoulder again. I kept it light and simple and shall keep it this way for quite a while.

Rather happy with tonight. Seems like everything is heading in the right direction.
 
18/10/14 - Off-day - Saturday

Pulling speed is increasing nicely.

Dynamic-Effort Deadlifts

60kg x 5
80kg x 3
92.5kg x 5x2

Nice and simple, flew up every rep. Breaks were a tad longer than what they should have been but never mind.

Snatch-Grip Deadlifts

60kg x some
65kg x 3
77.5kg x 3
90kg x 3 - Straps on

These felt brilliant and every pull was really quick.

BOR (Pendlay)

Bar x lots
30kg x 5
37.5kg x 5
45kg x 3
52.5kg x 3
45kg x 8

Nice and simple. 1x5/3x5 on Monday!

Chin-Ups

BW x 8
BW x 8
BW x 6

Not too shabby.

Rather happy with the session. End of this block. The snatch grip deadlifts will be rather aggressive in comparison in the up coming weeks.
 
20/10/14 - Madcow - Monday pt.1

Only enough time to squat so I shall finish the session tomorrow.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
92.5kg x 2
102.5kg x 3x5

These were brilliant, especially the last set. Really happy with these so far. I was told to adjust my elbow positioning to help keep the torso more upright - worked like a charm.

Back extensions

BW + Bar x 12
BW + Bar x 12

Nice.

Rather happy with that. I shall keep going in this manner for as long as possible and then either switch to a 1x5 or a 3x3. Not entirely sure what would be more beneficial as I need to 'peak' for the end of November.
 
21/10/14 - Madcow - Monday pt.2 (Tuesday)

Not too happy with this, benching is becoming hell and I had to reduce the rows to save my back for deadlifts tomorrow.

Bench

Bar x lots
30kg x lots
37.5kg x 5
45kg x 3
52.5kg x3
62.5kg x 3x5
62.5kg x 4+1 (Reracked early rather than failing)
62.5kg x 5 - Last rep was so slow.

I was considering dropping the weight next time but I still made the last set. I'll retake the weight next week and try 3x5 for a while until I fail and then deload and ramp up again.

BOR (Pendlay)

Bar x lots
30kg x 5
40kg x 3
45kg x 3
52.5kg x 5

Tougher than it should have been. Looks like I'll be switching back to Madcow for Pendlays.

Not too chuffed with that session. Hopefully next Monday/Tuesday will prove to be better.
 
mrthingyx said:
Eat more. This is alwsys the answer. ;)
Click to expand...

I know but I'm currently cutting to get into the 66kg weight class. From then on I may decide to get into the 74kg class but with a potential competition at the end of November and a possible comp end of January I'm not sure which class to go for.

GSVBagpuss said:
Good to have targets, I approve this message
Click to expand...

I like having realistic goals as it stops me from being deterred if I ever find myself deloading or not progressing as I should have.
 
22/10/14 - Madcow - Wednesday

Not too sure...

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 2x5

Easy enough.

Bench (Paused)

Bar x lots
30kg x 5
40kg x 5
50kg x 5
60kg x 3x6

These were hard. Going to drop to 55kg and build back up.

Deadlifts

Bar x lots
60kg x 5
80kg x 3
100kg x 3
115kg x 2
130kg(B) x 5

Apparently a bit of upper back rounding but nothing to worry about. I might try 132.5kg next week and see how it goes. Had quite a bit of time between reps but the pull speed was decent. Looks like I need to work on keeping my back as tight as possible during the pull.
 
24/10/14 - Madcow - Friday

Rather pleased with tonight. Need to work on squats though.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
92.5kg x 2
105kg x 3x5

All reps were fine but I and issues with the bar sliding down my back on some reps.

Bench

Bar x lots
30kg x 5
40kg x 3
50kg x 3
60kg x 3
70kg x 1,f - Lost focus
70kg x 2 - Destroyed this
50kg x 8

Annoyed with the fail but my mind just wandered. The other 2 reps after (to make up the 3 total) were really strong.

OHP

Bar x lots
25kg x 3
32.5kg x 3
40kg x 5 - About time I got back to this weight!
27.5kg x 6x3 - supposed to be 8 sets but ran out of time.

Pleased with OHP 'progress', back and traps were tight but the 40kg flew up, as did the dynamic sets.

Squats: I found on reps where I did not extend my hips back as much I could fire up much quicker out of the hole. This goes with a friend saying how I need to try and get more of me under the bar rather than being brought slightly forward at the bottom. This however could just be because I low-bar and therefore my back angle is further forward anyway.

Bench: Need to keep tight, keep focused and squeeze the bar like hell.

OHP: Felt decent, went up nice and quickly. Need to keep a bit more control on the decent but having a tight back and traps didn't help much.
 
You must log in or register to reply here.
Back
Top Bottom