amaeland's Training Log

[amaeland]

Aug 31:

Squat 72,5 kg 3x5 + 2 reps of 80 kg and 1 rep of 90 kg

72,5 was very hard and doing two more sets was not very tempting. Also I want to remind my body that this weight used to be light, so I lifted some heavier weights as a wake-up call...

BP 52,5 kg 3x5

I think I would have gotten 5x5 but I realised I needed to get home to help my stepson with his homework, so I trimmed the workout down. Maybe same weight for 5x5 next time. Used a slightly wider grip (index finger on the mark instead of pinkie just inside the mark), which felt good.

Bent-over row 50 kg 3x5

These seem to do more for my lats than Mehdi's barbell row, which feels heavier on the hamstrings and posterior chain in general.

Dips 8/4/2

Very short breaks in between the sets of rows as well as the dip sets.

[amaeland]

Forgot to mention I did a set of 10 inverted rows or so just after the bent-over rows, plus a set of "super push-ups" (pushing so that the hands are lifted off the ground, kind of like handclap push-ups) and ab wheel rollouts when I got home.

[Leot]

Be careful benching that wide amaeland, I've read that it can put your shoulders in a very weak position.

[rere]

Be careful benching that wide amaeland, I've read that it can put your shoulders in a very weak position.

@Leot....That's why your supposed to OHP every other workout Doing this will strengthen up your shoulders. You go for it Amaeland as long as you don't feel the "twinge" while doing it. I sometimes do different grips myself, especially on warm ups and my shoulders are fine.

Nice squat set there mate. You want to know what heavy weight feels like, i agree.

Great going!

[amaeland]

thanks for the input. Actually it wasn't the index finger, I meant the ring finger I tried to get a grip width that let my forearms be as vertical as possible throughout the movement.

[amaeland]

September 2:

Squat 77,5 kg x 3/3/3

Heavy. Oops, I was supposed to do 75 kg today. Hamstrings were still very sore from last workout (more than yesterday actually) so although I might have gotten four reps I stayed on the safe side and focused on maintaining form.

OHP 30 kg 5x5

I did it, but I'm embarrassed at how close this was to my limit

Deadlift 95 kg 5x1 (sort of)

My right foot started cramping on the first rep. I needed to take a short break to stretch/walk about between each rep. Oh well, at least it was five reps altogether. Left hand is giving out on me...I need to start using mixed grip again. (I did this for the last rep)

Chins 7/5/3

Barbell curls 20 kg x 5, 22,5 kg x 5/3/2

One-handed dumbbell rows 14 kg 3x5

Push-ups - three sets, one narrow, one with elevated feet and one normal. 12/7/10 or something like that.

[KIB]

Nice squats, Amaeland! Good to see you pushing it.
Really happy to see you haven't given up AWRs. How are you doing them these days? Standing? Ramp? Distance?

[amaeland]

Sept 6:

Squat 75 kg 5x5

Bench press 52,5 kg 5x5

Bent-over row 50 kg 5x5

Hang clean 30 kg 5x5 - Fun!

Dips 9/6/5

Dumbbell row 18 kg 5x5

@KIB: Cheers, mate. I wouldn't dream of doing the AWR from a standing position! I don't go all the way, either. Lately I have been doing them in such a way that my abs are getting "all" the work, meaning that I try to keep my arms and hip flexors as passive as possible instead of actively pushing down with my arms (and sometimes using my knees as anchors) to help roll back up. It's kind of like an upside-down reverse crunch, if that makes any sense Decreases ROM but improves awareness of the abs. Not sure if it's a better or even good way to do the exercise, but I like the extra workload the abs get when I do it this way.

[KIB]

You're right on the money there, Amaeland. As much effort as possible should come from the abs. Don't over-extend the shoulders, keep them locked in neutral. Don't lock out the elbows super-far, either. They should be bent just a little (I find, anyway) to stop them from receiving too much pressure at full extension (when you get there ). AWRs are painful, but you'll quickly find them rewarding you, especially if you are using your abs properly on the squat and DL. You'll be fully extended on your knees soon, and then it will be only a month or so to standing! Keep it up!

[amaeland]

Sept 8:

Squat 77,5 kg 5x5 - Hell yeah. Funny thing happened today - I gave advice to a couple of guys who are much bigger than myself. They appeared during my work sets and I let them train their front squats in between. I noticed they weren't keeping their elbows up, but decided not to comment as big guys usually don't seem to like someone smaller telling them they are doing it wrong. One of them was instructing the other. He seemed to be fairly educated but was still executing his (60 kg) front squats incorrectly. The "tutor" guy observed me squat and afterwards asked "are you doing powerlifting?". I said yes, and he immediately asked "what are we doing wrong?" I said I reckoned they should keep their elbows up. They couldn't hold a clean grip properly because of inflexibility, so I suggested they should focus on mobility work or at least keep his weights really low until he was flexible enough to rack the weight on his shoulders. The guy was very humble, he even thanked me for the help afterwards. Their goal was to do the jerk (they did push presses after the squats), it will be interesting to meet them again.

OHP 32,5 kg 5/5/4/3 - Urgh. I suck at the press

Deadlift 100 kg 1x5 - Form was a bit rusty. Definitely heavy, but I am happy to say I had more in the tank. Had to use mixed grip, though

Chins 5/5/4 - Don't know what happened, I guess the deadlift sucked the energy out of me. I strained my left biceps on one of the reps, maybe it had something to do with the deads?

KIB: I'm unfortunately not very good with doing AWRs now that I'm back at the gym. I'm too tired when I'm done, it was easier when I only did push-ups and inverted rows at home

[rere]

That's a touching story Amaeland. Nice to know you could help someone out like that. Man i still get advice givers, it's all good though.
Sorry to hear your failure on the press, maybe you could switch to 3x5? Is your shoulder still bothering you?

I'm unfortunately not very good with doing AWRs now that I'm back at the gym. I'm too tired when I'm done, it was easier when I only did push-ups and inverted rows at home

I know the feeling, your fitness will come back mate.

Great workout.

[amaeland]

Sep 10:

Squat 80 kg 3x5 - form is getting a lot better these days Kind of mashed my left elbow, though, need to improve the way I hold the bar.

Bench press 55 kg 5/4/4 - had to bail on the final rep, rolling the bar over the abs and thighs and getting up. Did it with confidence, no problem at all. Reckon I can bail at least 10 kg more this way without serious problems.

Bent-over row 52,5 kg 3x5

Dips 11/7/3 - Good numbers, but I am starting to think I am not going as deep as I used to. No mirror, so it's difficult to judge. I will have to ask someone.

Happy to say the BP and dips didn't aggravate the shoulder any further.

[rere]

shoulder must be getting stronger mate, strength should transfer to the Press then. Great effort Amaeland.

[KIB]

Yeah, Rere's right: that shoulder must be getting stronger after all your hard work.
Interesting story of the guys in the squat rack. Not usual to get people who want to learn, especially if they have already been lifting a long time. Well done for stepping up.
Nice BP, BBR and dip numbers, too.
Don't give up on the AWR, Amaeland. Find a time that fits. Maybe at home before a shower? The rewards are too good to miss

[amaeland]

Sep 14:

OHP 32,5 kg 5x5

No energy today, and my knee hurt so I didn't feel like squatting or deadlifting. Bah. At least I got the OHP, though