AD69's Training Log

[thunderdownunder]

Nice progress AD69. Youre at same squat weight as I am. I know I'm looking forward to 77.5kgs. Rucksacks can be a pain. Especially when they sstart slipping around your back when youre trying to get into position.

[AD69]

Cheers Thun, not sure I'm enjoying the squats as much as you! Think each increment is going to feel heavy from now on!

[thunderdownunder]

Have you considered using micro weights? I'm not sure how suitable they are for the squat but I tell ya what, I am seriously considering using them for the OHP sometime soon. However that may jeapordise the OHP as far as I am concerned. Still if the weight increases start to become intimidating then perhaps its a good stop gap measure.

[atypical1]

Have you considered using micro weights? I'm not sure how suitable they are for the squat but I tell ya what, I am seriously considering using them for the OHP sometime soon. However that may jeapordise the OHP as far as I am concerned. Still if the weight increases start to become intimidating then perhaps its a good stop gap measure.

Nothing wrong with using micro-weights. I use the 2.5lb ones for squats and they allow me to continue to make progress at a steady pace. Sometimes 10 lbs is just a tad much to add.

james

[AD69]

Yeah, I have some 0.7kg magnetic plates which I have used on the OHP. Not sure if they will be as useful on the squat. I may start using them on squats if I was to ever deload 3x and still not progress at 5x5 (and below 1.5x BW).

If that didn't work, I'd then look at going 3x5.

[thunderdownunder]

EDIT:...oppps I should have said it might jeapordise the OHP challenge...hehe

[AD69]

Saturday 18th:

Squat: 77.5kg 3x5
OHP: 42.5kg 5/5/2
Dead: 130kg 1x5 PR

Morning all, had a short work out yesterday, so went with 3x5 on the squat and OHP.

Squats: Felt form was pretty horrible, think there were a few good mornings out of the hole. Will keep at 77.5kg for next 5x5 session.

OHP: As I was doing less sets, went for shorter rests between sets (2 mins). All strength went in the last set, first rep was slow, second ok, but just couldn't get the third.

Dead: As I went for less sets on the other exercises, decided to go for the 5kg increase. Was tough, but got there. Feel my back tired today, but in a good way.

[AD69]

Forgot to add, 130kg on the dead is 1.5x bodyweight, so chuffed in reaching that milestone. Bring on 2xBW (172kg)!!!

[groundskeeperwillie]

Nice one AD, 130kg on DLs . Hopefully I should be able to organise some more weight soon so I'm chasing you down dude!



gkw

[AD69]

I welcome the chase gkw! You should go like bruce willis in unbreakable with paint pots hanging off the end of the bar!

I need to get a file, as one of my 15kgs won't go on. If I can get that to work, I'll have about 200kg, space on the bar permitting. May need some 25kg plates if not.

[AD69]

Tuesday 21st April:

Sneakily went to the PAYG gym at Covent Garden, as work thought I had a morning meeting!

Squats: 77.5kg 5/5/4/4/4
Bench: 67.5kg 5x5 PR
I Rows: BW 8/7/5
Close grip Push ups: BW 10/8/4

Squats: Form a bit better, but a few good mornings again, especially on the 5th reps. Will keep at this weight until happy with form.

Bench: Took my time between sets and it went up. Nice!

Finished up with Inverted rows/push up superset. Bit less volume than normal, but maybe due to getting PR on the bench.

[Foxybass]

Hi AD69

Great log - wished I'd read it earlier.

Good to see that someone else struggles with mixing the lifting with parenting and earning the brownie points with the old strife. Who says men can't multi-task?

You previously mentioned a pain you had in lower back/upper glute area. I've had something similar for a few weeks now just above my right glute. Has yours recovered?

Hang in there mate.

Dave

[AD69]

Hi Dave, thanks for dropping by. Yes, the babies do make it hard to stay consistent. I've compromised and now aim for 2 sessions per week, as its really hard for my wife now she has started back running our business, so I try to do most of the "heavy lifting" of the babies at the weekend!

With my back, I stopped lifting for a couple of weeks and it seemed to clear itself up. Took some glucosamine and my usual omega 3, which helps with joint pain. Even though you may want to, resist the urge to stretch it out, especially with static stretchs. After a good rest period, do some foam or tennis ball rolling on the affected area.

I have just tried to ensure that my lower back stays tight on the squat (and deads).

A few things helped with flexibility:

- Pavel's hamstring stretch in Relax into Stretch.
- When doing the squat stretch, stop at the point when lower back starts to round, no matter how deep/shallow. Stay there for 30 secs. When you repeat, you should be able to go a bit lower. Soon enough you should be able to go beyond parallel in this stretch. Don't rush it.
- Leg swings
- Plenty of warm ups on squats: Don't worry about tiring yourself out, do 2x5x20kg (i.e. bar only), then add 10kgs and do 1x4x30kg, and reduce number of reps accordingly as you go up the weight. Again, don't worry about going for depth straight away, just allow yourself to go gradually lower throughout the warm up. By the time you get to your work weight, you should be flexible enough.

Hope that helps. Off to read through your log now!

[AD69]

Weighed myself today, now 13st 13, or 88.5kg for the Europeans.

Means my 130kg deadlift isn't 1.5x BW! Dammit!

And I'm getting further away from 1xBW squat, not closer.

Thought I'd take this opportunity to look at my progress versus the interim goal targets I set in January for end of March.

Exercise: Starting Weight - Current Weight - March Goal

Squat: 40kg - 77.5kg - 85kg
Bench: 57.5kg - 67.5kg - 85kg
Deadlift: 90kg - 130kg - 130kg

So, there has been a 93.75% increase in my squat, but 7.5-11kg off my goal (1xBW).

A 17.4% increase in my bench press, and a 44.4% increase in my deadlift.

I didn't set an interim target for OHP, but I've increased the weight 21.4% since January.

So, should I reset my goals slightly? I know my training is not as consistent as it should be, but its probably the best I can do at the moment. I'm happy if I can get 2 sessions a week. Anything more will be a bonus.

Given the scale of the challenge to date, I think I will be happy to reach a 1xBW squat in the next month. 1.5x BW squat is still the goal, but 30th June may be a big ask. I will switch to 3x5 if I find myself stuck at a particular weight and successive deloads don't get me through it.

Bench: Given that I've only increased 10kg in the last 3-4 months, I think 1xBW bench will be the target for the end of June.

Deadlift: 2xBW deadlift (177kg) would be huge! I'd like to reach that for a single by end of June. For 1x5, I'll go for 1.75x BW (155kg).

I'd just like to say thanks to all those who have read and posted on my log, your encouragement really helps, and makes me want to post up each session as soon as I'm finished. It really helps with the motivation.

[AD69]

Thursday 23rd April:

Another sneaky session at Covent Garden.

Squats: 77.5kg 5x5 PR
OHP: 42.5kg 5x5 PR
Dead: 135kgx0, 132.5x2
Pullups: 2/2/2

Squats: Yaaaaassssss!!!!!! Got all of them. Felt heavy to begin with, but got better as went through. By the time the 3 set went up, I knew it was there for the taking.

OHP: Again Yaaaaassssss!!!!!! Similar to the squat, these just felt good. Form good too.

Deadlift: Nooooooooooo!!!!!!!! Think I rushed my warmups, and also only 5 days since last heavy deads session. 135kg just wouldn't come off the floor. Had added 5kg from Saturday, as was working with bigger plates, so the starting point was higher than I'm used to at home. Dropped down 2.5kg, but only got 2 and think form would have gone if I'd continued. Will try 132.5kg next session, and expect to get them after a decent rest and eating lots.

Pullups: After the poor attempt at the deadlift, did a couple of these. Felt weird on a proper pullup bar, so only managed 2 per set. Still haven't really been training these, so to be expected.

Overall, more good than bad, as I expect deads will be back stronger next time.