amaeland's Training Log

[Dragar]

It's my first time reading your log and I've just gone through all 29 pages, definitely an entertaining read!

It's particularly interesting to read through the progression of a strength training beginner with such a keen body awareness - I get all kinds of niggles and pains and I really don't have the awareness to understand what or why is hurting, I have to read or get help to understand it but it's not the same as feeling what the problem is. I also don't have anywhere near the same understanding of which muscles are activating, making it difficult to judge my form, particularly on squat.

That said, it's disheartening that you also seem to suffer a lot of injuries, I worry thaty maybe some of us aren't cut out for loading our bodies constantly. I think I'll try the Rip approach to fixing my shoulders though, as you did, and just lay off the bench and press more often.

The other observation I have is that it's incredible the relative strength one builds on deadlifts and squats compared to the straight upper body lifts when everything starts on a level playing field. Having only started free squats and deadlifts in the past few months they are relatively very weak in comparison to bench press, dips, press, particularly squats. Conversely you really flew up the big two lifts while having relatively slwoer progression on the presses.

I'd be interested to hear if you ever play any volleyball again how the weights has affected your jump and spike power, if your timing are good enough to use it having not played in a long time. I've played volleyball for years and actually find after an off-season when I've been doing a lot of gym work I struggle on court, probably not loose enough to get speed benefits from the extra strength. I'm most disappointed that increased squat strength doesn't translate to jump, particularly playing on sand where leg strength feels more important than on springboard.

[amaeland]

Nomercy: Thanks for your input

Dragar: Don't let my injuries put you off, they were only mild ones (the rotator cuff one was very annoying for a few weeks though). I think the "big lifts" v. upper body lifts ratio I have is due to my specific build and training history, I have always had pretty weak arms but my legs got a fair beating from lots of running, cycling and volleyball. That said, I'm pretty sure you can expect your deads and squats to increase dramatically within the next months

I played beach volleyball one day (wish it was more) this summer and was surprised at how good I felt, my legs felt really powerful. If you ask me, squat strength definitely has some translation to jump height (although cleans are better for this purpose). Keep at it.

20 Oct:

Waiting for the power rack I did bench first.

Bench press 55 kg x 3/2/2/2/2 + 50 kg 1x5 + 45 kg 1x8 - WTF

Squat 87,5 kg x 5/3/3 - Not too bad considering I just got 3x3 with 85 two workouts ago. The first set really drained me, I think.

Bent-over barbell row 50 kg 3x5

Dips 9/5/3 - good.

[KIB]

Nice push on the squats, Amaeland. You going for 5x5 or 3x5 at these weights?
That last set of 45kg on the BP was excellent assistance work. You feeling progress on that lift?
How bout the dips? Getting higher numbers?

[amaeland]

KIB: Thanks, I'm going for 3x5 because I need up to five minutes rest to get all reps in, it just takes too long and is too mentally challenging! I'm also thinking that in one way it's the lift that least needs to be 5x5 (apart from the deadlift) since I do it 3x/week. But yeah, I'm pretty much going for 3x5 on all main lifts unless I don't get 5 in a set, then I might add some volume. The BP is making me sore as hell these days, so much that my press suffers. Don't feel much progress at the moment, but it will come. Spoke a bit to a guy the other day who has a 140 kg BP and 175 kg deadlift, unusually he admitted that his BP was unproportionally high. He seemed to know what he's doing, though, pressing just as often as he is benching. Next time I need to ask him how much he can press!

Oct 22:

Squat 87,5 kg 3x5

Yay! Not very good form on the last rep, came up on my toes. But I still did it, I think I will give 90 a go and deload if that doesn't work out well. The ego and fear of not getting all reps next time keeps me from repeating the weight...maybe better to see how many reps I can get with good form at 90?

OHP 25 kg 3x5

Still sore after last BP session, I had no energy in the arms/upper chest/shoulders. Oh well.

Deadlift 110 kg 1x4

Warmed up with 70x5 and 90x3. Hook grip on first set, first time I've tried it properly. Felt pretty good but a bit painful. This will improve. 90 kg was done with double overhand grip and the work set was done with a mixed grip, which I am liking less and less. For some reason I seem to need to grip the bar wider when I use a mixed grip, or my knee on the supinated side gets in the way. At least I got one more rep than last time. 110 kg does seem like "pussy weight" for me, though, bearing in mind I have done 130x4 before. But it sure was heavy!

BP 20 kg 20/20/15

This was just to help get rid of the crazy DOMS in my pecs. Seems it worked quite well.

[amaeland]

Forgot to mention I also did two sets of AWRs before I went to bed. That exercise rocks. Didn't roll out extremely far and I was on my knees, but did 8-10 reps in each set.

[rere]

Keep on trucking Amaeland.

[KIB]

Good squats, A-man. Make sure you are getting the push from the heels to really lock in the posterior chain (as I'm sure you know very well). Lately I've been visualizing trying to open up a crevasse in the floor by pushing down and out with my heels and outer edges of my feet.

I don't get 5 in a set, then I might add some volume

Good idea. I picked up that habit from all the guys doing assistance work with their 5/3/1 programs. It has been working really well for my OHP and BP.

That guy has a 140kg BP Jeebus!

I like your solution to the DOMS from the BP. A little "hair of the dog that bit you" treatment. I'm feeling that today. I am looking forward to foam rolling my chest before bed.

[amaeland]

KIB: Interesting visualisation. Might try that one Cheers.

Oct 29:

Squat 90 kg 3x5 - better form than last session when I got 87,5. Sweet.

OHP 35 kg 1x3 + 1x4 + 30 kg 1x6 - chatted a bit with the strongest lifter I've met yet, I was thrilled to hear he was usually following 5x5 and had a copy of Starting Strength at home. He did two sets of five with 72,5 kg on the press (!!) after warming up with five reps of 60, and ending with four reps of 67,5. Plus five reps of 175 kg on the deadlift He has a 1RM of 210 kg on the deads. Was a really decent bloke as well. What shocked me was he said he had only been strength training for two and a half years, yet he didn't have that bloated roid look...is it possible to get that strong so quick? Well I guess Rere is on his way now I think about it

The guy told me my OHP was not too bad, but when things got heavy I had a tendency to push the bar away from me. So he recommended to drop the weights and start over. Hence the 30 kg.

Deadlift 110 kg 1x5 - to my own surprise I did all sets with a hook grip, which was great! It hurt a little, but not too bad. I will do this until my thumbs get used to it, and from then stick to double pronated for all sets except the work sets. Gotta work that grip...

[BLUEBLAH]

Nice solid numbers on the squat and deadlift, A-land! You've reminded me I need to use the hook grip on my power clean. The deadlift is great for the grip and forearms (as well as the rest of the body of course) isn't it?

[rere]

Well I guess Rere is on his way now I think about it

Thanks mate.

Your going well at the moment, I still listen to your tune you made about lifting, it still sounds good mate It's nice to see people like you mentioned they always have a certain aura about them.

Lift well mate.

Peace.

[KIB]

Deadlift 110 kg 1x5 - to my own surprise I did all sets with a hook grip, which was great! It hurt a little, but not too bad

Great to see, Amaeland. Keep it up!

[amaeland]

Thanks to the flu I haven't been lifting much this month (first myself, then I had to take care of my wife and three kids)

Nov 13:

Taking it easy.

Squat 70 kg 2x5 (quite hard actually, felt like my left lung wasn't functioning as it should and my legs were tired)

Bench press 45 kg 3x5

Nov 15:

Working out at home in the garage experimenting with some very light hang cleans, power snatches and other oly inspired exercises. A lot of fun. I got a kick out of snatching, but I can see how difficult this exercise must be when upping the weight (I used just 16 kg).

Nov 18:

Trying to get back into things.

Squat 80 kg 3x5 - form not too good, it was hard. Hopefully my nervous system will be oiled enough to nail this with good form next time.

OHP 20 kg 5x5 - trying to perfect form, but I am finding it difficult. On the positive side I am getting a better feel for activating the deltoids, and I notice more fatigue in these muscles now while the triceps are getting worked a bit less.

Deadlift 60/80/90 kg 1x5 - double pronated grip. Started giving out on the last rep, but it went pretty well. I am getting better at putting the bar down with good form.

Chins 6/4/3 - more than I had expected, so I am chuffed about that.

[rere]

Welcome back mate

[amaeland]

Random training lately Priorities...oh well. I am intent on getting a home gym now as it so much more flexible. I only need a squat rack (found one which also has dip handles, £190), bar (£150), bench (£150 for one which can be made incline) and weights (say £800 for 150-200 kg). And I need to build a platform. So for £1500 I should have what I need. Let's start saving up...

Yesterday I practised OHP, front squats and some olympic style moves with light weights. It was fun but I almost blacked out twice, which was scary. Almost fell over a cupboard holding the bar above my head. I think it was because I started training right after eating.

[guru]

Good luck. May you soon be blessed with a home gym setup.