adamr's training log

[adamr]

Thanks H! Maybe I am being a little ambitious here, but you gotta set goals if you plan to reach them! And like I said, if not this time, there will be another cycle, and then the next and so on!

[adamr]

I forgot to add to my entry for today, that for the deads I used hook grip without chalk for all but the last two sets at 160 and 170. I was pretty pleased with this! I feel like my grip is rapidly improving, and I think this is due to the grip training I've been doing.

I've started doing a variety of static holds every other day with my Captains of Crush grippers. I have the grippers from the Trainer up to #3 and each one in between. I typically do 10 sec static holds in each hand at Trainer, #1 and #1.5, 6 sec at #2, 5 sec at #2.5 and 2-3 sec at #3. I'll do this set 2 or three times on my off days trying to hold longer each time. Also, I can't close the 2.5 or the 3 fully, so these are just held closed as best I can. I've had the grippers for a while and have used them in a ad hoc type of fashion, but for the last little while I have used them in a much more structured and purposeful way and the results are starting to show.

[adamr]

20/11/2009
Week 4, Day 3 SL5x5Adv

Squat
1x10x20kg
1x5x60kg
1x5x100kg
1x5x140kg
1x5x170kg
1x5x185kg
1x5x197.5kg
1x5x212.5kg
1x5x225kg

Bench
1x10x20kg
1x5x60kg
1x5x100kg
5x5x112.5kg

Hang Cleans
1x10x20kg
5x5x60kg

Kroc Rows
3x10x50kg (l/r)

End of the volume phase! Awesome! This is a pretty big milestone and I'm really stoked. Really happy that I didn't skip a single workout in the phase, and I emptied my cup every time. So whilst I didn't get every rep every time, I knew I gave it my all every time.

Squats were awesome today! Maybe I was just pumped that volume is almost over and really pushed hard! I'm thinking 225kg for 5 reps might be a new PR too. I know I've hit 3x230kg before, but I can't remember what my 5 rep max is. Anyway, if not a PR, the heaviest lift I have done in quite a while!! Bench was good too. I was really focussed and got these out without too much trouble.

With the power cleans I ran into a mental wall last Friday and really struggled with the lift. I skipped them on Monday, which probably compounded the problem, and now I have a very real issue with this lift. I did some reading, and I've probably not got the technique right on this lift, so I decided I'd drop the weight back a little and do hang cleans until I can perfect that lift before going back to power cleans. Odd time to make this choice in my routine, but I don't want to keep pushing the weight up with garbage form, so I think it is wise to switch to hangs until I get them right. Having said all that, I think I did a pretty good job of the hang cleans today, and still at a reasonable weight, so that's a positive.

Sub'd get-ups with Kroc rows. You can't do the whole program to the script, there has to be at least one random lift in there right!? Two reasons I switched, I'm just not comfortable doing the get-ups with a dumbbell. It doesn't feel safe, is very hard on my wrists, and I just have the overwhelming feeling something is going to go wrong. I'm going to invest in some kettle bells and take them along to the gym to do these properly in the future. The second reason, is I'm not real happy with my dead and I want to improve my grip, and from what I've read, these Kroc rows look to address both of these issues. Please feel free to correct me where necessary!!

Anyway, overall I'm very happy with how this phase has worked out for me, and am very much looking forward to the deload, and then on to a whole bunch of new PR's in the intensity phase! That's the theory anyway!

[holvoetn]

Good decision on stepping back to work on form.
The numbers in the sheet are one thing, applying proper form is another and more important.

Awesome volume on the squats.
Tjeezz .... all those sets of 5 reps and the weight kept on going up up up...

Krocs are indeed working for your grip since you do a LOT of reps with relatively heavy weight.

Now take some well-earned rest and enjoy your deload week.
I know I enjoyed it immensely !
But scaling down to 3x3 still feels VERY odd ...

[pagangoddess]

Amazing workout Adam. The volume is incredible.

Congrats on the squats. I can't blame you for being so stoked not only for doing the lifts but also for the volume phase to end. You pushed through it even when you didn't feel like.

[adamr]

I don't know whether I would have achieved so highly without the support of the members of this forum! The feedback and support is really appreciated! I can't say thank you often enough!

[adamr]

Also, just wanted to add that I have been doing reverse hypers after my last two workouts and my chronic back pain has improved dramatically! Don't know whether these are a magic bullet for everyone, but for me the addition of this simple movement has made a real and almost immediate impact! Just thought I'd share that for anyone else that experiences something similar.

[muddy]

5x225kg is awesome man.

I'm a fan of reverse hypers too. Do you do bent leg and/or controlled pause style, or are you more in the larger weight-swing up-hard-stop-at-90-degrees-at-bottom school of thought on RHs?

[adamr]

Thanks Muddy. As for the question about the hypers, I keep my legs straight and swing them as high as they will go, and bring them down in a slow controlled fashion, then explode back up again. I'm not expert, this is only the second time I've done them, so I'm happy to accept any pointers!

[jakemcmillan]

5x225kg?! You have to slow down on the Vitamin S adam. Great progress.

[atypical1]

At the start of the log you were using 130kg and now you're up to 225. That kicks ass.

james

[adamr]

At the start of the log you were using 130kg and now you're up to 225. That kicks ass.

james

Kicks ass is indeed the correct phrase. I am so sore it's ridiculous! I started with just 60kg when I did SL5x5 Beginner, but didn't start a log until quite a ways into the program, hence the 130kg. I did however get 3x230kg at the end of my last SL5x5 Advanced cycle, so it's not totally uncharted territory, but getting damned close! Also, looking back on that set, there was ZERO chance of getting another 1 let alone 2 reps out, so for 5 reps this is by far my PR.

I've never tried for a one rep max, so that will be interesting. In the week following the end of this cycle I am planning on doing some one rep maxes over a few days. As I've never tested them before, anyone got any advice as to the best way to get a one rep max? What should I do to warm up but not overload so that I peak for just a huge single?

Hey Jake, I hope you mean 'Sweat' as the 'S' in 'vitamin S'!

[atypical1]

When I test my 1RM's I usually do singles and work my way up. I tend to make big leaps up to my max though and some people might think that's not enough warm up.

james

[adamr]

I often make big leaps up to working weight anyway, so I know what you're talking about, and it makes sense. I'm what Tate would call a 'plater' surrounded by colorful superlatives I'm sure! I think that is a pretty sensible approach, also not so different from the way I normally train, which is desirable. So I just hit a few singles on the way to my max and hope to push throw. Thanks for the input James, once again you advice has been spot on!

[adamr]

23/11/2009
Week 5, Day 1 SL5x5Adv

Squat
1x10x20kg
1x5x60kg
1x5x100kg
1x5x140kg
1x3x180kg
3x3x210kg

Bench
1x10x20kg
1x5x60kg
1x3x100kg
1x3x110kg
1x3x122.5kg

Hang Clean
1x10x20kg
1x3x60kg
1x3x65kg
1x3x70kg

Dips
3/3/3

Kroc Rows
3x10x50kg (l/r)

Reverse Hypers
3x10

Where is my deload week?! This is supposed to be my deload week, yet this session didn't feel very de-loaded! I mean, yes there were fewer reps, but this session was still tough! I think that last week was so intense that I have not recovered properly and that is why this session was still really taxing. I feel good though, no real problems with any of the lifts today, which was nice. Next session will be weird with no squats. You kind of get used to squatting all the time!