AD69's Training Log

[AD69]

Alright, going to man up and start keeping track on my training on here.

Current Stats:

Height: 188cm. Weight: 85.5kg. 5x5 PR: Squat 52.5kg. Bench 65kg. OHP 35kg. BOR 45kg. Deadlift 1x5x85kg

Goals:

Squat: 1xBW (85kg) by 31st March 2009. 1.5xBW (130kg) by 30th June 2009
Deadlift: 1.5xBW (130kg) by 31st March 2009. 2xBW (170kg) by 30th June 2009
Bench: 1xBW (85kg) by 31st March 2009. 1.2xBW (105kg) by 30th June 2009
Pullup: 5x5 BW by 31st March 2009. 1x15 BW by 30th June 2009

Approach: 3x FB (SL Program) per week. (Mon-Wed-Fri, 6am, home gym).

Following SL program with the exception of bench press. Stats for bench currently higher than squats, so will alternate between flat bench/incline bench and weighted push ups/decline push ups.

Biggest threat to training: 5 month old twins!

[AD69]

6th Jan 2009:

First training session for a few weeks due to being away at xmas, plus twins awake throughout night.

Squat: 50kg: 5/5/5/3/4 (Deloaded from 55kg last 2 sessions). Rest. c. 3mins
Bench: 57.5kg: 5x5 Rest c. 1 min
I Rows: 2/3/2. Rest c.1 min.
Decline Pushup: N/A

Squats difficult after being out for so long, and had failed twice at 55kg previously, so deload was already on cards. Working hard on form, can really feel weakness in posterior chain. Aware that lack of consistency/regular sessions is not helping, but hopefully can get a solid run going. Think hip mobility is improving, but need to work on tight hamstrings. FYI warm up consists of 4x 30secs squat stretchs, with leg swings, reverse lunge, etc in between squat stretch. Then usual warmup with bar, and gradual increase to work weight.

Bench: Felt pain across upper chest, probably from doing high volume of pull ups during xmas period. Managed to get the 5x5.

I Rows: Surprised at low volume on Inverted rows. Have managed 5/4/4 previously. Put it down to lack of training and also the high volume of pullups/chin ups over xmas which has left shoulders feeling fatigued.

[AD69]

Morning,

OK, teething babies are not conducive to regular lifting. Been woken up consistently for the last 5 days. Nevertheless, managed to drag myself out of bed and into gym this morning. Have been reading Starting Strength, so concentrated even more on squat form and lowered working weight right down to 40kg. Also managed to video it, so will upload tonight after work. Evidence not good, I can see my back rounding at the bottom, and think its to do with hamstring flexibility, and also relaxing the hams to try to get deeper. I work in front of a mirror and I'm going to get rid of it, as I think it makes me focus on getting deeper, but I relax to get there, rather than remain tight. I'm going to work at 40kg for a while until I correct the problem, as I know its making squats harder (losing all momentum out of the hole).

Anyway, session looked like this:

Squats: 40kg 5x5 (as mentioned above lower back rounding at the bottom). Rest. 2 mins.
OHP: 35kg. 5x5 Rest 1 min.
Deadlift: 90kg 1x5
Pullups: n/a (Will do these tonight)

So, already mentioned squats. What is disappointing is that I spent a lot of the weekend trying to stretch out the hamstrings. Looks like more work is needed. When I did my warm up/dynamic stretching, I did try and force my butt higher/keep lower back tight during the squat stretch, and noticed a difference. Could feel the stretch at the top of my hips more, so will continue working on that and general flexibility.

OHP was challenging, reckon next session will be close to stalling. I did equal my PB for this lift, so hope I can push on through.

Deadlift. Starting to get heavy now. 90kg is a PB for me, so pleased with that. Again, hamstrings felt tight at the start, but eased off during the set. Warmed up with 1x5 @ 60kg, 1x3 @ 80kg. Not sure whether to start reducing the increments to 2.5kg a session, or to keep at 5kg until I stall. Think I'll stick to 5kg for now. Hopefully hit 100kg in the next 2 sessions.

[AD69]

Going to add another goal, this one for the OHP, want to get to 52.5kg by end of June 2009.

[AD69]

Wednesday 14th Jan 2009:

Squat: 40kg 5x5
Incline Bench: 47.5kg 5x5
I Rows: BW 5/4/3
Pushups: 5kg 17/11/8

Had a brief jog before session today, to see if that provided more flexibility. Probably not, as couldn't fit in normal stretching warmup, although still did leg swings and squat stretchs.

Have removed the mirror, but did video from side angle. Not getting low enough, in my opinion. For the last set, I tried a slightly wider stance, which felt better, and felt I went lower. But video evidence shows my pelvis is still rotating at the bottom. I've signed up to a powerlifting/weightlifting course which is run by some British champs, so hopefully some direct coaching will help. I still think its a flexiblity issue. Have got Magnificent Mobility, so will watch and follow that. Overall, felt form is getting better.

Incline bench was good, followed starting strengths advice to look at the ceiling and ensure the bar ends up in the same place in relation. Made the set feel very smooth.

I Rows: Not a PB, but feeling stronger in these lifts. Just need to work on stamina!

Pushups: Continuing to do 3xF until I cannot do 15 reps on the first set. Reckon I will be on 5x5 @ 7.5-10kgs.

[AD69]

OK, break from the usual yesterday, not the usual 5x5 session.

Went along to the Bethnal Green Weightlifting Club, which is 15 minutes from my work. They coach olympic and power lifting, with British/European medals to back them up.

First of all, the coach reviewed my squat. He actually said my form was fine (I've been to hard on myself). If he had to nit pick, then my lower back could be tighter and hamstrings more flexible, but he reckoned this would improve with time and more squatting. He then got me doing box squats, to build up hamstring strength. Really liked them, and managed to get 60kg for 5 reps twice.

Did a light bench workout to review form on that, but didn't push it as had done bench the previous session.

Deadlifts. Again, he was happy with my form, just need to remember to keep lower back tight when I get 3-4 reps in, was obviously fatiguing. Also, hadn't been moving the weight fast enough. Probably due to working with lighter weights, he said that there is no need to be too slow on the lower weights, as you'll slow down soon enough when it gets heavy, but you'll still need the power. After a couple of sets of 5, he then got me doing singles and got up to 120kg.

He also had me doing good mornings with a broom handle in between the different exercises. I think this will be useful for stretching out my hamstrings, so will incorporate that in my warm up stretching routine before I squat.

OHP: Again, not too challenging as was just checking form. Worked up to doing a couple of sets at 35kg, which is what I did for 5x5 last B session.

After that, he got me doing 3xF on close grip push ups. His explanation was that for the powerlifters, they look to strength the triceps more than you would get from normal width push ups. Managed 11, 8, 6. Shows the difference from normal push ups, where I can do up to 30-odd in a row.

Finally, did some weighted ab work, which was good, as I don't normally focus on this due to time constraints in the morning.

Going to work out a routine that will fit in with my SL 5x5 program.

If there are any forum members in London who want to join, let me know and I'll let you know how. Its very cheap!

[AD69]

Also forgot to say regarding squat form, that the coach suggested slightly wider stance, as that provides space for the hips to drop lower. Just to make sure really pushing knees out to keep them in line with feet (similar to Rip's advice in SS). This will help keep the strength of the posterior chain.

[Dogfish]

I'm envious of your new gym. London is too far for me though... there is nothing like that near me.

Damn... weightlifting oriented, knowledgeable and cheap... heaven on earth. I'll bet they have power racks, round plates and even allow chalk.

[AD69]

Yeah Dogfish, its really good, lots of racks/platforms, bars and plates. They actually have a chalk bin for people to use! One tip is to do a google search for Powerlifting/Olympic Lifting in your area, you may unearth some spit and sawdust places where you can get good coaching.

[AD69]

Monday 19th January.

Man alive, my hamstrings still feel like you could play them like a banjo after Thursday's session. After many leg swings and squat stretches, managed to gain some flexibility. Really notice how it affects rounding of the back, as I struggled to keep it straight for the first few stretches. Did a few good mornings with a broom handle as well, and think that really helped.

Squats: 42.5kg 5x5 - Starting to up the weight, as 40kg did feel easy last time, and given the review of form last week, starting to add weight. However, I still think lower back rounding is a problem, but think that regular squatting will help with this. I also made conscious effort to go down faster, force hips back to keep back straight and knees forced way out. Overall, this felt good, and felt like I've got more power. Depth is difficult to gauge as removed mirror, but think it helps me stay tight at the bottom, can only go with what feels right.

Bench: 60kg 5x5 - This is starting to feel heavy. Getting difficult to get off the rack to start, took 1 minute rest between sets, but 2 minutes for the final set. Nailed it, and hopefully can keep increasing.

I. Rows: BW 5/4/4 - Still no stamina, but matches stamina in pullups. Keep plugging away.

Decline push ups: BW 16/11/9 - No rucksack, so couldn't try weighted. Will try next time to add 1.25kg.

[AD69]

Weighed myself for the first time in months yesterday, and I've lost a few pounds. Now down to 13st 5 (or 85kg). This is strange as I've lost weight despite eating a shedload over xmasn while only doing pulls/chins and walking by way of exercise, and since starting back I've been eating like a king, so had expected to go up in weight.

The good news is that I can see that I've been adding more muscle, and that my jeans and trousers are feeling a lot looser around the waist. Also, arms are looking a lot more defined, so think that overall I've been reducing body fat, while increasing muscle.

Ultimately, I'd be happy to get up to 14st (90kg) so long as I keep my body fat % the same or lower.

[AD69]

Excuses excuses, haven't trained since last monday.

Monday 26th:

Squat: 45kg 5x5
OHP: 37.5kg 5x5 PR
Deadlift: 95kg 1x5 PR
Chins: BW 4/3/3

Rest: 2 mins for squats, 1 min for others.

Squats felt good, stretching routine starting to help I think. Also, after doing good mornings with a broom handle, I did some overhead squats with it and noticed that this helps maintain a straight back, so will add those into my warm up/stretching routine. Must remember to go faster on the way down as felt too slow. Also, used rip's technique of holding breath during the squat, and seemed to help.

OHP: Pretty pleased, as a new PR on the OHP and felt easy. Although I haven't gotten on to this part of Starting Strength, I held my breath during the set, and felt stronger. Just hope this is correct form (as it is for squat and bench). Thought that I may have stalled at this weight after the last OHP session. So very pleased that I got through without much hassle.

Deadlift: Another PR in the same session. Nothing to complain about. Bring on the 100kg!

Chins: Due to earlier start and shorter rests between squat sets, managed to fit in my chin ups. Amazing the reduction in strength following OHP/Deadlift as opposed to coming in fresh.

Concerns: I have a niggling pain in my elbow, not at the pointy part, but at the bone/joint at the side (on the inside). I noticed this following intensive pull up training, and could feel it in the OHP and deadlift (when I alternated my grip). Not sure how to heal this injury, as its been sore for a while, and not getting better, if not worse.

Also, yesterday I felt pain in my lower back, on the left side just above my glutes. I did some stretching last night, and seems to be better, and no problem during the deadlift. Probably due to bending over lots with the babies. Just need to watch it doesn't become a problem.

[AD69]

Thursday 29th January

Another session at the BGWC, so not a strict stronglifts routine.

Box Squats: 60kg 5/5/5/4.
Bench: 60/62.5kg 5x5
Deadlift: 110kg 3x3

As I'm new to the gym, I'm letting the coach dictate what I'm doing (although he does ask what I'm comfortable lifting).

On the box squats, the first set was quite low, and had trouble getting out of the hole. They increased the level slightly, and didn't have much trouble. Originally going to be 3 sets of 5, but I felt like I could attempt a fourth set. Had some assistance out of the hole for the 5th rep, so not counting that. The club focus on box squats to build explosive power and focus on posterior chain. I feel that it will help my regular squats, and as I don't have a box at home, feel like it is a good complement to my training.

Bench: Did 5 sets of 5, and although coach started me on 60kg (with a proper warm up, of course), I felt I could go heavier as I'd got 60kg for 5x5 on my last bench session. Fourth set was hard as I focussed on keeping elbows in slightly. 5th set felt easier by comparison!

Deadlift: Trying to get form, right, which has suffered as the weight has gone up. Main problem is rounding of upper back when I lower, need to stay tighter, especially on the final rep. Focussing on pushing hips forward once past knees and keeping chest up when lowering.

Finished up with some weighted ab/core work, some close-grip push ups and broomstick good mornings.

When I got home, I watched Magnificent Mobility DVD for the first time, then did pretty much all of the drills. Most are whats already on the site, but good to have demonstration on DVD as a visual cue. Will incorporate some into either warm-up routine, or rest day stretching.

[AD69]

Saturday 31st January:

Walked for 40 minutes through fields with 17 pound son attached to my chest via a sling.

Progressive loading as he puts on more weight.

[AD69]

Monday 2nd February:

Squat: 47.5kg 5x5
OHP: 40kg 5/4/0/0/1
Deadlift: 100kg 1x5 PR

Trained late morning as day off work due to being snowed in! Bonus!

Squat felt good, maybe need to keep more tightness in hamstrings to prevent the dreaded butt wink (but have just read the Starting Strength wiki which says it is not a huge issue in itself, and also from eLv who said in another post that as the squat is a stretch of sorts, flexibility should improve. Anyway, I've got some more stretches (dynamic for warm up, static for days off) so will keep stretching the hamstrings out.

OHP: Was surprised after how easy 37.5kg felt. Just couldn't get there on the 3rd or 4th sets, not even for one. 5th set was pure determination and also proof that squeezing the bar for all its worth can make a difference. Will keep at this weight, but have purchased some Platemates (1.25lb each) so can increase in smaller increments on the OHP if I need to deload.

Deadlift: Warmed up with pronated grip, using mixed grip only on the work weight. Felt good. Kept chest and head up on way down.

Didn't do any pullups as I had done some the day before (which probably impacted the OHP). And I've got some tendonitis from overdoing the pulls/chins. Will lay off them for a couple of weeks, and then only do them on work days.