The Bet, The Log.

MM-Seat

MM-Seat

MM-Seat

Associate
Joined
7 Nov 2011
Posts
1,437
Hi,

Decided that I would like to keep a log for improvement and keeping tabs on my progress

Intro

I decided to join the gym on April 16th, had just turned 20 and was seriously unhappy with my body. I was around 16st 8, maybe around 25% bodyfat and very unfit. I had always wanted to get into shape.

I started using the Stronglifts 5x5 scheme. I enjoyed the big compound movements. I thus realized after reading around the forums that I would much prefer to be strong. I decided to train for strength as my primary goal and assumed that I would achieve a physique I was happy with along the way.

Currently weigh in at 15st and have been getting very positive comments from people that I know. Very chuffed so far with my progress.

Lifts

Squats - 60KG 5x5
Deadlift - 60KG 5x5
Bench Press - 55KG 5x5
Bent over Rows - 50KG 5x5
Overhead press - 40KG 5x5

Assistance work

Really need help with this section. I've been trying to foam roll and perform some mobility. But, I'm not so sure as to what I should be doing. Other than that I have a few other bits that I perform.

CGBP - 30KG 3x8
Incline curl - 20KG 3x10-12
Hyperextensions - 2x10
Skullcrushers - 15KG 3x8

The Goal

The reason for the log name... one day I was explaining to my manager that I would like to squat 100KG and that it was a long term aim. My manager reckoned that it would take years of lifting and that I would not be able to do it before May 2014.

Thanks for reading and thanks in advance if anyone gives me tips to better myself and my lifting.
 
So, to kick things off. Todays session

Squats
5xbar
5x40kg
5x50kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

OHP
5xbar
5x30kg
5x30kg
5x30kg
5x30kg
5x30kg

Deadlift

5x30kg
5x50kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

Happy with todays session. It was packed in the gym so couldn't really do much more but, happy with my lifts, kept good form and feeling it now.
 
100kg really isn't that much to be squatting! Provided that what you're doing now are proper squats, you could comfortably put up a 100kg 1 rep max in a month or two.

Your assistance work needs chins and dips :)
 
I like to foam roll all sides of my legs before any leg workout, as well as a lacrosse ball in the glutes.

Swap curls for chins, assisted if they are too hard at BW at first.
Don't do Hyperextensions, do something like hanging leg raises, plank, pallof press.
You will benefit from having another leg movement in there like lunges.
 
icecold said:
100kg really isn't that much to be squatting! Provided that what you're doing now are proper squats, you could comfortably put up a 100kg 1 rep max in a month or two.

Your assistance work needs chins and dips :)
Click to expand...

I can't actually do chins and never tried dips. Will start rotating in dips. Also, He also stipulated that it would have to be my normal working set.
 
LiE said:
I like to foam roll all sides of my legs before any leg workout, as well as a lacrosse ball in the glutes.

Swap curls for chins, assisted if they are too hard at BW at first.
Don't do Hyperextensions, do something like hanging leg raises, plank, pallof press.
You will benefit from having another leg movement in there like lunges.
Click to expand...

Will gather information on all of these movements. I also foam roll the way you do, I've seen in your log that you used a lacrosse ball. May purchase one to help me out. Cheers.
 
Still, it's going to be months, not years :)

Chins and pull ups are fantastic. If you can't manage them yet, start by either jumping up or using some kind of step and just do the lowering portion. Muscles are stronger in eccentric contraction (lengthening) so you should be able to do a few of these. Build up over a few weeks and then marvel at your gains when you do your first full chin up. Simple!
 
icecold said:
Still, it's going to be months, not years :)

Chins and pull ups are fantastic. If you can't manage them yet, start by either jumping up or using some kind of step and just do the lowering portion. Muscles are stronger in eccentric contraction (lengthening) so you should be able to do a few of these. Build up over a few weeks and then marvel at your gains when you do your first full chin up. Simple!
Click to expand...

Fantastic bit of advice. Will start them.

He was the one who set the years mark. I just went along with it. Squatting is definitely my favorite movement. Really enjoy it!
 
Just make sure you're doing them properly otherwise you'll be in for a world of hurt when it gets heavier.
 
so, not much time today so did these

Squats

Barx5
40x5
50x5
62.5x5
62.5x5
62.5x5
62.5x5
62.5x5

BOR

40x5
40x5
40x5
40x5
40x5

Bench

5xbar
5x40
5x50
5x50
5x50
5x50
5x50
 
Issues today;

Squats
5xbar
5x40
5x60
2x65 - knee erupted with pain. Its fine now but, I dared not do more.

OHP

5xbar
5x35
5x35
5x35
5x35
5x35

Deads

5x40
5x60
5x60
5x60

BOR

5x50x5

CGBP

3x8x32.5

My issue arose from a PT telling me that my stance was to narrow. I've thus realised that it was fine and the really wide stance is harming my knee. Also, wrist issues didn't help today but, that's from playing squash so can't be helped.
 
Take a video of your squat and post in the form thread. If your knee is hurting then you've got a problem with the form or tightness.
 
PTs vary in terms of their skill and experience, but I've never come across one that actually understands how to lift properly.

Ignore them and ask in the Form thread.

EDIT: Beaten to it. :(
 
Right, lets start this again.

I've been training poorly since I last updated this log. And now im back with a vengence. Decided the best thing I could do for my lifting was to join a powerlifting club. Thus, I've learned that my form for the big 3 were pretty poor.

At this time im still in a deficit. Thus, not expecting a big increase in strength. I've still got a lot of weight to lose. Im expecting an increase when I return to a surplus.
 
Monday;

Squats

Bar x lots
40 x 5
50 x 5
60 x 5

62.5x5
62.5x5
62.5x5
62.5x5
62.5x5

Deadlifts

40 x 8
60 x 5

80x5
80x5
80x5
80x5
80x5

OHP

Bar x lots
30 x 5

40x5
40x5
40x5
40x5
40x5
 
Today

Squat

Bar x lots
40x5
50x5
55x5

62.5X5
62.5x5
62.5x5
62.5x5
62.5x5

BOR

Bar x lots
40x5
50x5

55x5
55x5
55x5
55x5
55x5

bench was taken by 3 lads who take forever to finish and I was running out of time.
 
You must log in or register to reply here.
Back
Top Bottom