B_beer's Training Log

[b_beer]

YEAH BABY!
PR on the squat 80 kg 5x5! A bit less deep than normal, just a bit. One rep I almost stalled, just above parallel I couldn't get any higher for like 3 seconds, but I kept pushing and pushing and made it. I cheated a bit from the toes, but that's nothing bad as it won't become a habit.
The bench press was hard first time, more slow reps so I have to get all out of myself. I made the 5x5 with 57,5 kg. Next time going for PR with 60 kg.
Rowing wasn't too hard - 47,5 kg. I have to make sure my back is being straight - not bent!
Dips also were good, I really pushed myself and I had headache after my last rep. 6/6/6 reps Atrocious work-out!

[Mehdi]

Congraz!

[b_beer]

Quite a good workout today, it was really tough!
Squat 82,5 kg 5x5 PR
Overhead Press 35 kg 5/5/4/4/3 PR
Deadlift 85 kg 1x5
Chin-Ups 4/3/3
The squats we're heaver, this 2,5 kg makes it really harder every work-out, I'm really going out my comfort zone in lifting heavy weights. Before this program I wouldn't have gone for these last few reps, now I just go for those. I don't care whether I stall or not, I just give it all, it's all you can do.
Overhead Press was hard. Next work-out I'll get the full 5x5 with 35 kg
Deadlift was good and heavy.
Chin-ups were okay, nothing much to say about those.
Good work-out, I'm looking forward to tuesday: Gonna go for the PR on bench and squat.

[Mehdi]

Good progress on the squat b_beer. Continue.

[b_beer]

I tried to go for this stuff today:
Squat 85 kg 5x5
Bench 60 kg 5x5
Row 50 kg 5x5
Dips FAILURE
I did do the squats, apparently I hate sundays since the weight has felt heavier all the times(2 days rest instead of 1 for that workout, I guess) and now it was much easier to do this PR PR PR !
The benching also went fine, I missed the last rep of last set though. But it shows your bench can improve by this program without mainly focusing on getting stronger on the bench press.  I conclude the dipping is a quality exercise in this program I also advertised your site to my spotter(a bodybuilding guy), he was interested in what program I was doing so I explained him a bit. He might read this
I don't want to say the rowing  "succeeded", my left side seemed weaker. The bar mostly only touched at right side. Also I had a slight bent in my back around where lumbar ends, focusing on it didn't really matter. Gonna go lighter on this! And I might do leg swings in between sets to loosen the hams.
Dips were good, deep and destroying. I did do 7/6/3 reps. At last set I felt powerless at rock bottom, I was done
Good work-out, gonna eat big and set big records the last 4 work-outs on this program. Then I got 1 week off, I'll be going to Stuttgart(DE) with school. I hope I'll manage to eat like a civilized man(not in society's terms) there
 

[Mehdi]

Congraz on the PR's, thank for recommending StrongLifts 5x5 to your spotter, appreciated.
 

[b_beer]

Today my right shoulder hurts, when I put my hands together and push it hurts, not the muscle probably. How to prevent this pain?

[Mehdi]

More info: where does it hurt?

[b_beer]

Around there.

[Mehdi]

Check the post on infraspinatus from last week, front shoulder pain usually comes from the back. Can be infra or supraspinatus, check also rhomboid. Face pulls is a good start, doorway pec stretch too, shoulder dislocations, and tennis ball work

[b_beer]

Okay I'm going to add face pulls and doorway pec stretch to my routine. When to do the face pulls?
And when's best to stretch(and what stretches)? Before or after work-out? I usually loosen my hip flexors, hamstrings and do shoulder locations before my work-out. Should this be avoided to squat properly?(I don't think I should drop the shoulder dislocations as warm-up)
I also am going to do psoas stretching! I haven't seen a lot of postural changes the last few weeks, I might have very tight psoas
So I'll do these stretches:
Shoulder dislocations
Leg swings
Hip flexor stretch
Psoas stretch
Pec stretch
At what time are those best to do?

[Mehdi]

face pull & the stretches post workout or on recovery days. static stretches post workout, dynamic pre.

[b_beer]

Today's Goals:
Squat 87,5 kg 5x5 PR
Overhead Press 35 kg 5x5(2nd try) PR
Deadlift 90 kg 1x5 PR
Pull-Ups 3xF

Started on the squats and it went fine, it was heavy. I should get used to the fact my work-outs aren't something easy anymore. It's hard work and effort! I finished the whole 5x5
2nd try on the overhead press, everything started well, but I stalled on the 4th set, failed on 5th rep. Then the last set something went wrong, while trying to press the weight on the 3rd rep the weight got too much behind me and my back made a quite big arch. I tried going back and redoing the rep, but had no power left. 5/5/5/4/2, gonna get it next time.
Deadlift was good, my grip was challenged, and I noticed I completed the set and went on to the pull-ups.

The pull-ups were extremely hard, forearms were tired from deadlifting and so was my whole body from the work-out. 2/2/2
Then I did some face pulls, kind of finding out the right technique. What how many reps+sets should I do for this?
When I got home I did some stretching. Doing your psoas stretch hurts enormously, it feels enormously tight around the outer-upperside of leg. http://www.med.umich.edu/1libr/aha/legmuscl.gif I think it's the Tensor Fasciae Latae. It's hard to do the stretch like this.

[Mehdi]

make sure you squeeze glutes on the oh press, prevents arching.
face pulls: 3 sets of 10 reps is ok. yeah the psoas stretch hurt a lot indeed.

[b_beer]

Iron can be pretty mean to you!
Yesterday I've played a match in soccer and I went to bed very late. Also I didn't eat very properly.
I was aiming for 90 kg 5x5 on the squat today. The first set I already failed, what the hell!? This hadn't happened to me before, I only did 3 reps. I started thinking really negatively here. Had to remove all weights from bar and put it back on when I had racked the bar again(I dropped bar on the safety pins ). I kept in mind I would have to do this another 4 times. And It happend to be that way. 2nd set: 2 reps, 3rd: 3, 4th: 2, 5th: 2. I already accepted that I was doomed to this today, I'm going to get this stuff done on tuesday!
The Bench Press was a relief. 60 kg 5x5. Yes!
I used some lower weights on the row today. I still managed to get a nice straight back all the time. Any recommendations?
Gym was almost closing and I had to be very fast on the dips. I did do 7/3/3, had very short intervals.
It's vacation, so I have to watch I keep eating well, and enough! Rest will not be a huge problem. Tuesday will be fancier