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Trying to build strength log


tyreguy

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This morning I started off with Deadlift.

60x15, 80x8, 100x5, 140x1, 160x1, 180x0..  just still cant get past this slight sticking point on the 180. I thought it might make a difference doing this 1st but no go. its just in the intial beginning of the lift from the bottom, where it feels like my lower back is gonna just give out. Its not sore or anything but i dont know how much lower back/ legs i need to use to get it off the floor, might be my form idk..its just starting to fustrate me somewhat.

 IMO I need to build some base strength here possibly at the  140 mark and just do reps and sets, instead of trying to go up in weight to fast.Slow progress on this moving forward. Im also stuck on squat at 130 (high bar)  going down good,( and i do go right down) but just comming up i  feel like im gonna tip forward, even though i try and  keep my chest out. i know i got it in my legs,would good mornings help this?.. it cant hurt can it?

Bench.... 60x12, 80x8, 100x5x5....PB here and im stoked..just over 3 months ago I couldnt even do one rep..looking forward to learning and  building strength all round.

Be good and have a nice weekend people..

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Trained this morning

Squat...bar x15, 60x8, 80x6, 100x5, 120x1, 130x1 pb, 140x2pb, 150x0, tryed a low bar position and wallah! never even thought i would do this... happy with slow progress so far.

Bench... bar x15, 60x8, 80x6, 100x5, 120x0...came down alright but couldnt get it up..maybe i need to do reps and sets@100 to build a more solid base.. 100x5, 100x5, 100x3.

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Just mucked around this morning, B W pull ups, 5,4,3,3,2

                                            BB Rows 60x12, 3 sets, 80x6 4 sets, 100x5.

                                             Shrugs, 100x10 4 sets.

                                            T Bar rows 30x8, 40x5, 40x12, tryed to do a pull up straight after no go.

                                             T Bar rows 80x6, 80x6.

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Trained this morning, and started off with backsquat, today i really wanted to have a crack at another PB, in my mind i wanted to do 5x5 at 120..which i havent done before, although i didnt do quite 5x5, i was still happy i did what i did.

BAR 12.

60-5,      80-5,    100-8,    120-5,    120-5,    120-5,    120-4., I really just ran out of gas, mind you curry chicken and rice pre workout not ideal, and my burps were just fuckin disgusting, actually felt sick, story of my life, and guess what im having for lunch ffs, so yeah diet gone out the window  I said to the Missus the other day, hurry up and finish uni so i can go back to chicken breast and shit and spend $100.00 bucks per week just on chicken breast and fresh veg etc anyways ill just have to make do with what i got., plus kids and stuff is more important, point is i love training 90% of the time, some people go fishing, Handgliding, etc etc, this for me.

FLAT BENCH.  Bar-12,    60-6,    80-6,    100-6,    100-6,    100-5,    100-6,    100-5.

Duration of workout 1 hour, Up to 3min rest between sets.

 

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Log from Saturday morning 22/11/2014

 

Deadlift..100 5,    120 5,    140 4 3 sets of 3. After my 3rd set  I noticed a hex bolt on the floor, which had fallen out the end of my bar, upon closer inspection I realised it had threaded quite badly, (obviously it had been loose for some time and the shock of hitting the rubber mat had just about f@#$ed it, anyway it meant I was unable to continue.

 

 

Saturday afternoon i ended up going to the gym

 

Back squat 60 10,   80 6,  100 5x5,   120 3x3

 

Flat Bench Press BB, 60 6,   80 4,   100x3 felt weird couldn't get comfortable with hand position, rack height, was too high or too low, played around with seat height, moved it forward and back, 100-5, 100x4 spotted, ended up havin a yarn with a some young dude that was there, left it at that

 

DB shoulder press (sitting), 25 5     27.5 @5   30-5 2 sets.

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This morning.

 

Deadlift, 60-10,    100-5,    100-5,    100-5.    (Belt&Gloves)..140-4,    140-4,    140-4,    140-5,    140-5.

                                                                              

Last 2 sets were very hard, but im glad I pushed through, I want to do this at least twice a week, just to build up my base strength on this lift, any constructive feedback though will be taken on board, cheers.

 

Standing OHP. (Strict form)..      60-5,     60-4,     Arms shaking on the last rep.

                         (Utilised leg Drive).. 60-4,    60-5,    60-4..I enjoyed this mornings workout, But I was pretty beat afterwards.

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This morning

 

Just back squats this morning, I still wanted to achieve what I set out to do this time last week, so I needed to get it done just to put my mind at ease.

 

60-8,    80-6,    (Belt) 100-3......Working sets 120-5,    120-5,    120-5,    120-5, 120-5.

*Stoked as this a PB, came close last week, but no cigar. Still a lot of work to be done all round tho. Also I ran out of time to fit in 5x5 on bench etc, but Im glad I got a good leg, and lower back stretch in 1st, had to...........PEACE!!

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This morning I wanted to test my 1rm max on back Squat

 

60-8,   80-6,    100-3,    120-1,    140-1,    150-1 (PB),    Did try a 155 went down but couldn't get it up. Pretty happy with 150-1....so far.

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Just a quick workout this morning.

 

Deadlift......60-8x3,    80-5,    100-4,    120-2,    140-2,    155-1 x5

                  Speed Deads 100-6 x3.

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This morning

 

Flat Bench Press

 

60-12,    60-12,    CG 60-8,    Wrist wraps 100-5,    110-1 very slow going down come up ok.    115-1 PB, Slow going down, got stuck half halfway up but grinded it out tho.

Maybe if I get a spotter next time I could push a little harder.

 

100-5,    CG 60-12,    60-8.

 

BB Rows.    35-15 4 sets, BB Curls 35-10,    35-5,   35-5.

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Just did Flat bench press this morning.

 

60-8,    60-8,    60-8

80-6,    80-6,    80-6

100-5,    100-5,    100-5, just about failed on last rep.

 

Slept in a bit, all I had time for.. Peace

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For the first time I thought I would try some front squats properly.

 

Bar-lots. just to find my groove, and concentrate on good form.

 

Once I added weight I needed to try and have the bar wedged in between my deltoid and anterior head, this is where it feels most comfortable for me. I also have my arms crossed over the bar, with fingers just gripping the bar lightly, but with my thumbs hooked in tight under the bar. So basically away I went.

 

60-6,    60-6,    60-6,    60x6. felt good

 

Singles 80-1,    80-1,    80-1,  These were ok but a bit sore on my Delts lol, ended up with red welts, which I will wear with pride hehehe.

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This Morning.

 

First of all I hope I don't miss anything out in my log.

Why? Cos one of my Numb nut work collegues, thinks its ok to bleat on about how sore his arm is now, after mowing his farrkin lawns? He keeps pacing up and down past my computer, so I gotta click in and click out..... Farrk off

 

Anyway

 

Deadlift. 60-12

 

100-4,    120-1,    140-1,    155-1,    120-3,   120-3,    120-5,   

Belt,    120-3,    140-1,    140-1,    140-1,    150-1,    150-1,    150-1

155-1,    155-1.

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This morning I trained Chest and shoulders.

 

Flat bb bench.. 60kg..5-1/2 reps, then 5-full extension

Superset with   10kg..flys x3 sets of 5, 8, 10reps

 

Shoulders        40kg Military press.. 5x 1/2 reps (chest to eye level)

                                                          5x full extension

                         Superset with close grip Upright rows x5...3 sets 5,8,10reps.

 

                         10kg Side lateral Raises 3 sets, 5, 8, 10reps.

                                  Alternate bicep curls 3sets 5, 8, 10reps.

 

Tris and Chest   60kg closegrip BB bench 1/2 reps x5, full ext x5

                           S/S with sit ups x20........3 sets

 

T Bar Rows       x10 each arm 5 sets, to finish off.

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Not worth logging except for my records.

 

Same as Monday, but without T Bar rows, closegrip Bench, Abs

 

Just been really shagged after work and sleeping a solid 9 hours a day, I was gonna have some pre workout this morning but my workout only took  40mins so waste of time,  was even yawning between sets, farrkin useless, Had my green smoothie instead ( Asparagus, Celery, Green apple, Kale, tblspn LSA, and tblspn of barley and wheatgrass powder)..

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This morning I wanted to test my 1rm

on deadlift

60-8, 60-8, 100-1, 120-1,

140-1, 160, 180-1(pb), 195(pb).

140-2 for 3 sets..120-1 to warm down

Stoked again on pbs..happy with progress so far..went to video second attempt at 195, but couldnt pull it of the ground..hopefully in a few months ill be doing sets of this for singles...chur have a good weekend!!

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Just some volume work this morning.

 

Flat bb Bench 60kg, s/s with 10kg flys

                                 60kg,    1/2 reps for 6,     full extension reps for 6.

                                               "      "     for 8,     "          "            "    for 8.

                                               "      "     for 10,   "          "            "    for 10

                                               "      "     for  12,  "          "            "    for 12

                                  60kg Incline....2x8

                                                     .....1x7 to failure

                                                     .....1x6 "       "

                                                     ......1x4 "      "

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