adamr's training log

[adamr]

03/07/2009

Squat
2x10x20kg
1x5x100kg
1x5x140kg
5x5x185kg

Walkout
2x220kg

OHP
1x5x60kg
5x5x67.5kg

DL
1x5x20kg
1x2x60kg
1x2x100kg
1x2x140kg
1x1x180kg

Again back was really sore. I took an extended warm-up today and stretched for about twice as long as normal. This was a good move. My shoulder gave me no pain at all, and my back felt better. Sore, but better. Got a new PR on my squats. Very happy with that. I'm finding that I can't just jump straight into my 5x5 anymore and that I need to do some pretty heavy warm-ups to get up to the weight I need to do.

Tried a walkout for the first time today. I really liked it. I think I'm going to make this a part of my regular workout. I feel like if I know I can carry the weight ok, I can imagine squatting it in the coming weeks. 220kg didn't feel to bad at all. Even after finishing all my squats for a moment I thought I could probably squat it. Just a fleeting moment. It must have been the lack of oxygen going to my brain!!

My overhead press has come back online. I was really worried with the woeful performance earlier in the week. I think the improvement in my shoulder was the difference. Also I concentrated really hard on keeping my back very stiff.

Some improvement in my deadlift, but still disappointing I couldn't nudge 5x180kg. I did grab 1 though and it felt awesome. Again I focused on locking my back and not letting it round. I think this has been a source a weakness for me. One other thing, I did 140kg with a straight grip, which I couldn't do previously. So that means my grip has improved and I'm happy with that.

Couldn't get to the chins today, the bar was busy, so I did my prones and finished up for the week. Not a bad week all up. Had some ups and downs, but ultimately I think I'm doing pretty good. And I almost forgot, I'm now just 2.5kg from squatting 5x5x1.5BW.

[adamr]

Going away for a few days and will miss a few training sessions. It's not too bad though, it'll give my back and shoulder a chance to heal up a bit and hopefully will be better for it in a week or so.

[adamr]

20/07/09

Squat
2x10x20kg
1x5x100kg
2x5x140kg
2x5x180kg
2x220kg walkout
1x240kg walkout

Bench
2x10x20kg
2x5x60kg
3x5x80kg

After two weeks off - one through holiday, one through illness, I thought I'd ease back in. There was no way I would be able to continue with where I was up to in my 5x5 program, so I decided to just work some technique. I only did bench and squat today, as I'm still recovering from a pretty bad cold and didn't want to push too hard. My next workout I should be able to pick up where I left off.

[Bluegreyhound]

After two weeks off - one through holiday, one through illness, I thought I'd ease back in.

lol I like it when people ease back into their routine with a few 5 rep sets of 180kg. I'll think of you the next time I feel 105kg is hard work.

[adamr]

First off, let me thank you for being the first to comment on my training log!

If its any consolation I was planning to do 5x5x180kg and pulled out after just 2 sets. I was due to hit 187.5kg 5x5, so doing 180 was what I meant by backing off, ie not sticking to the program.

BTW - 105kg at 65kg BW is in fact harder work than 180kg at 125kg BW, but thanks for the compliment!

[adamr]

Today my legs feel like absolute jelly. Its like I've never squatted before in my life. Haha!! Will be interesting to see how they pull up before I lift again tomorrow.

[Bluegreyhound]

It's always like that after a layoff. You'll be back to normal with another 2-3 workouts.

[adamr]

23/04/09

Squat
2x10x20kg
2x5x60kg
2x5x100kg
2x5x140kg
2x5x180kg
1x5x60kg
2x220kg walkout
2x260kg walkout

Rack Pulls
2x10x20kg
2x5x60kg
2x5x100kg
1x5x140kg
1x2x180kg
1x5x60kg

Not back into the proper 5x5 program yet, still just getting back into it lifting. Did rack pulls instead of dead's today, and skipped OHP all together. On my last rack pull of 180kg I tore off a callus and now have a huge blood blister in its place. Don't know how this will affect my next session. Will have to wait and see.

For all of my squats except the 180kg I've been focusing on going lower than I've ever gone before. Ass to grass I think is the term. I typically always get to parallel, and on my heaviest lift still get to parallel, but for the lighter ones I am trying to go well below and get my bum to the back of my legs. The last two sessions is the first time I've gone this deep, and i love it! Its feels awesome. I'm hoping that in time even my heaviest squats can be this deep.

I've also found doing some big walkouts really help the confidence. If you know you can carry the weight you start to think, shouldn't be too long before i can squat it! I know that's not the reality, but its a win in the mental game anyway! That said, 260kg is ridiculous. To the guys who can squat that I stand in awe! The weight feels like its going to crush you!

My legs feel better already. A workout is the best thing for muscle pain. And I'll gladly take muscle pain over a real injury or joint or back etc. I don't think they're going to hurt so bad tomorrow. And like you say, its only 2-3 workouts and back to normal!

[Bluegreyhound]

That said, 260kg is ridiculous.

x2. I don't know how people squat this or near twice this much.

[adamr]

Its crazy, but I hope to get there one day!

[adamr]

24/07/09

Squats
2x10x20kg
1x5x100kg
1x5x140kg
5x5x190kg*

Walkouts
1x220kg 10s
1x260kg 10s
1x300kg 10s*

Bench
2x10x20kg
1x5x60kg
5x5x110kg*

Inverted row
12/8/5

Dips
3/2/4

Hanging Leg Raises
12/10/5

* = PR

Great workout today. Pretty happy with the results so far. New PR's for squat, bench, and walkout. My assistance work has tailed off a little bit, but its the first assistance work I have done this week, so that's to be expected.

My form on the 190kg squats was mostly pretty good, with only a few reps not getting to parallel. I have found that with a weight that I have not squatted before I tend to be a little cautious with the depth on the first couple of reps.

On the bench I found the bar really cut into my hands. I had not experienced this before. Luckily the huge blood blister I earned on Wednesday on the rack pull held firm and did not bust all over the place. That would have been a disaster.

[adamr]

27/07/09

Squat
2x10x20kg
1x5x100kg
1x5x140kg
5x5x195kg*

Walkout
1x260kg 10s
1x300kg 10s

Overhead Press
5x5x60kg

Rack Pulls
1x5x100kg
1x3x140kg
1x3x175kg

Chins
3/2/3

Prones
3x45s

Super tough workout today. I think a combination of not enough sleep last night (4-5 hours), a big drinking session over the weekend, and horrible nutrition made this session hard as hell. Half way through my squats I felt nauseous and the nausea didn't go away until well after I was done. That said I still hit a new PR for squats!

I forget to get chalk for pulls over the weekend so will have to pick some up during the week. I found a plate with some chalk on it however and tried to glean as much from that as I could. Even the tiny bit I could get off a plate made a noticeable difference. I can't wait to get some for myself. I found I was able to grip the 175kg no problem. I would have got the full 5 reps if it had not been for the blood blister I developed last Wednesday. On the last rep it felt like it was about to tear, so I thought I'd better leave it there for today.

Overall, despite not feeling the best, I'm pretty happy with the session. And I'm so close to squatting 5x5x1.5BW which is my first major goal, so that's pretty cool.

[adamr]

29/07/09

Squats
2x10x20kg
1x5x60kg
1x5x100kg
1x5x140kg
5x5x200kg*

Walkouts
1x260kg 10s
1x300kg 10s
1x320kg 10s*

Bench
1x5x60kg
5x5x80kg

Barbell Row
2x10x20kg
5x5x40kg

Dips
4/5/4

Reverse Crunches
3x12

* = PR

New squat and walkout record today. I pinged my back pretty hard during my third set of squats, still managed to complete the 5x5 plus some walkouts. My shoulder is taking longer and longer to warm up. Its like my flexibility is rapidly decreasing. This is a problem when I need to get under the bar for squats. I have resorted to using deep heat to try to get it warm and flexible. I stretch the hell out of it too, but it takes a good half hour before it will flex back far enough to hold the bar properly. Not sure what I am going to do if this gets worse.

After pinging my back and my shoulder flexibility issue I decided to back right off on the bench and just work some technique.

Did barbell rows for the first time. Just started light to get the technique right. Will keep the weights low until I'm satisfied I got the form right.

[adamr]

The back ping is not as bad as I originally thought. It feels pretty good now. Tomorrow will be the test to see how it pulls up.

[BusterG]

Hey Adam, thanks for taking the time to post in my log.

How long have you been lifting? I can't even imagine getting under a bar with 200kg on it, I'd be throwing up at the thought of it TBH. At 6'1" with those weights, you must be a frickin monster! Your workouts must take a fair amount of time having to warm up so much and then lift so heavy, do you find time an issue?

I hope your shoulder starts to improve. Have you tried getting any soft tissue work done? I find it great to have a regular massage, not the fluffy kind with dolphin music, the type that makes you wanna cry for ya mum. Takes it out of you at first but It feels so refreshing after a few sessions.

Keep up the good work!