BaatzR's Training Log

[baatzr]

Wednesday 4th

Squat:
1x5 - 20 kg
1x5 - 40 kg
5x5 - 72,5 kg

OHP:
1x5 - 20 kg
1x5 - 40
5x5 - 50 kg

Deadlifts:
1x5 - 60 kg
1x5 - 80 kg
1x5 - 100 kg - hell yeah!

Pull-ups:
10-8-6

[saukkis]

Grat'z on the 100kg DL! Next start working towards 200 kg

[baatzt]

Yeah rock on with your press' and pulls. They looked tough on You, but you kept good form and managed really good. Let's see if we can get you to 80 kg squat without too much whimpering...

105 comes before 200.

Will You continue with 5 kg increments on the deadlift?

Have a nice weekend.

[baatzr]

Friday 6th

Squat:
1x5 - 20 kg
1x5 - 40 kg
1x5 - 60 kg
5x5 - 75 kg
-have a really good feeling with my squats at the moment. I had imagined it'd be harder by now. Well, it can be when I loose focus, but when I'm zoned in, the reps really flow.

Bench Press:
1x5 - 20 kg
1x5 - 60 kg
5x5 - 80 kg

Inverted Rows:
13-11-11

Dips:
5kg: 10 - 10kg: 10 - 15kg: 8
Decided the other day to start adding weights to my dips. And today I learned that was a good idea. I'll add slightly more weight next week so I can hit 3x5. Or maybe go a little while with 15kg for my shoulders to adjust.

Reversed crunches:
3x12

Regarding 5kg increments on deadlift, I think I'll keep doing that until I stall, and then maybe do 2,5kg increases.

I usually train with my bro, and we often discuss the other gym-goers' attitude and behavior. You often see people with bad attitude, you know, who throw the weights around etc. Today was another example. And sadly it was even one of the gym staff members who was being a dick. I usually don't care if they slam the weights on to get attention etc, but when it comes to treating the equipment badly and not cleaning up after themselves, it directly influences others. For example, the rubber on the plates brake off consequently which is really annoying when you do deadlifts. The staff should at all times set a good example.

Anyway, weekend is up! Looking forward to get some rest over the next few days and so be ready for Monday.

Cheers!

[saukkis]

I agree with you on the cleaning up part, but obvious slamming of the weight on the ground for attention is really idiotic. But once you get to the heavier loads it's inevitable to make some noise when you put the weight on the ground, Especially if you're training the olympic lifts or the deadlift. When I do my heavy DL sets I don't have much energy left for gently putting the bar on the ground so I make some noise. I try not to but it can't be helped.

[baatzr]

Yeah, I know, I do too. I was referring to when they were taking the plates off the bar, (They were doing incline bench press), dumping the plates from 1m to the floor.
In regards to DL, I think it can even hurt you if you try to gently put the bar on the ground..

[saukkis]

If my gym had staff like that I'd start to think of changing places quickly

[baatzr]

Wow, it's been a while. I've been without Internet for 3 months, so posting has so far been somewhat of a project. I'm now back online, though, so have a lot of catching up to do. I better get started:

Monday 9th

Squat:
1x5 - 20 kg
1x5 - 40 kg
1x5 - 60 kg
5x5 - 77,5 kg

OHP:
1x5 - 20 kg
1x5 - 40
5x5 - 52.5 kg
5-5-4-3-2
Wee, my first stall...

Deadlifts:
1x5 - 60 kg
1x5 - 80 kg
1x5 - 105 kg

Pull-ups:
7 - remember being totally burned out by then - and went home. Was pretty pleased, however. It was interesting to experience the first stall.

Wednesday 11th

Squat:
1x5 - 20 kg
1x5 - 40 kg
1x5 - 60 kg
5x5 - 80 kg

Bench Press:
1x5 - 20 kg
1x5 - 60 kg
1x3 - 70
5x5 - 82.5 kg

Inverted Rows:
14-12-10

Dips:
15kg: 3x5

Reversed crunches:
3x12

Friday 13th
Maybe the date explains the problems I had this day. Anyway, during the 4th set of press I extended my left arm without tightening my muscles properly, and must consequently have squeezed a nerve or ligament, so the bar immidiately fell to my chest from my arm giving in. I took a brief break and finished my workout, but the day after the arm was really sore and continued to be for a few weeks. When I started again, I deloaded on the press to not overstress it, but during the 'downtime' I still did my deadlifts and squats.

Squat:
1x5 - 20 kg
1x5 - 40 kg
1x3 - 70 kg
5x5 - 82,5 kg
First time lifting bodyweight squat. Felt good and completed them in good form.

OHP:
1x5 - 20 kg
1x5 - 40
5x5 - 52.5 kg

Deadlifts:
1x5 - 60 kg
1x5 - 80 kg
1x3 - 100 kg
1x5 - 110

No pull-ups, but did the 3x30 sec prone.

[baatzr]

Monday 16th

Squat:
1x5 - 20 kg
1x5 - 40 kg
1x5 - 70 kg
5x5 - 85 kg

Reversed crunches:
3x12


Wednesday 18th

Squat:
1x5 - 20 kg
1x5 - 40 kg
1x5 - 60 kg
1x2 - 80 kg
5x5 - 87.5 kg

Deadlifts:
1x5 - 60 kg
1x5 - 80 kg
1x3 - 100 kg
1x5 - 115 kg

Reverse crunches:
3x12


Friday 20th

Squat:
1x5 - 20 kg
1x5 - 60 kg
1x3 - 80 kg
5x5 - 90 kg
My brother spotted me on the last rep on the last two sets.

Bench Press:
1x10 - 20 kg
1x5 - 60 kg
1x5 - 70 kg
1x5 - 85 kg
1x5 - 80 kg
Tried benching, arm still sore, so I didn't do the full 5x5.

[baatzr]

Wednesday 25th

Squat:
1x5 - 20 kg
1x5 - 50 kg
1x5 - 70 kg
5x5 - 90 kg

OHP:
1x5 - 20 kg
1x5 - 40
5x5 - 45 kg
Deloaded due to reasons previously described.

Deadlifts:
1x5 - 60 kg
1x5 - 80 kg
1x3 - 100
1x5 - 120 kg

Pull-ups:
9-8-5

Prone bridges:
3x30 sec


Friday 27th

Squat:
1x5 - 20 kg
1x5 - 50 kg
1x5 - 70 kg
5x5 - 92.5 kg
5-5-4-5-2
Getting hard both physically and mentally. But I guess it's all a part of the progress.

Bench Press:
1x5 - 20 kg
1x5 - 60 kg
1x3 - 80 kg
5x5 - 85 kg
5-5-5-4-3
Had help on the last rep of last four sets.

Inverted Rows:
12-10-7

Push-ups:
20-17

Reversed crunches:
3x12

[baatzr]

Monday 30th

Squat:
1x5 - 20 kg
1x5 - 60 kg
1x3 - 80 kg
5x5 - 92,5 kg

OHP:
1x5 - 20 kg
1x5 - 40
5x5 - 47.5 kg

Deadlifts:
1x5 - 60 kg
1x5 - 80 kg
1x3 - 100 kg
1x5 - 125 kg
Got dizzy after every rep, so had to wait until I was ready for the next one. Do they still count?!? Anyway, will take 125kg next time again.

Pull-ups:
9-8-7

Prone bridges:
3x30 sec

Wednesday Dec. 2nd

Squat:
1x5 - 20 kg
1x5 - 60 kg
1x3 - 80 kg
5x5 - 95 kg
5-5-5-3-3

Bench Press:
1x10 - 20 kg
1x5 - 50 kg
1x3 - 70
5x5 - 85 kg
5-5-5-3-4 - long wait between fourth and fifth set, plus had help on last 3 sets. Am I gonna deload??

Inverted Rows:
10-10-8

Push-ups:
25-20-13

Reversed crunches:
3x12

That's it - I'm up to date. Let the fun begin

Edit: oh, had my body fat measured on the 19th - it was 9.9% (not totally accurate, I reckon, but it's a guideline at least)

[baatzr]

Friday 4th

Squat:
1x5 - 20 kg
1x5 - 60 kg
1x3 - 80 kg
5x5 - 95 kg
5-4;90kg 5-5-5
No energy and was doing my squats in very bad form. I just couldn't get tight enough in my torso, so decided to take a few kilos off and blame it all on being friday.

OHP:
1x5 - 20 kg
1x5 - 40
5x5 - 50 kg

Deadlifts:
1x5 - 60 kg
1x5 - 80 kg
1x3 - 105 kg
1x5 - 125 kg
Compared to last DL-session, I took less time between the reps - it felt better.

Pull-ups:
10-7-5

Prone bridges:
3x30 sec


Monday 7th

Squat:
1x5 - 20 kg
1x5 - 65 kg
1x3 - 85 kg
5x5 - 95 kg
Did em today! On my last attempt before I should've deloaded. Easy!

Bench Press:
1x10 - 20 kg
1x5 - 50 kg
1x3 - 70
5x5 - 85 kg
5-(3)-(5)-(5)-(5) = DELOAD. Had someone spot me today, who helped me nearly every rep. I suppose I should've instructed him to not help unless I was being choked by the bar, but knew I was gonna deload anyway, so took what I could get.

Push-ups:
17-16-12

Reversed crunches:
3x12


Just had a look at my goals from Oct 3rd. Funny shit. Turns out I achieved a lot of the goals long time ago. After all they were very realistic - and I might even have been too pessimistic. Will have to consider new goals.

Saturday 3rd Oct

Squat:
1x5 - 20 kg
5x5 - 47.5 kg

OHP:
1x5 - 20 kg
5x5 - 37.5 kg

Deadlifts:
1x5 - 60 kg
1x5 - 75 kg

At the moment my motivation is very high, but yeah, I guess in the long run it helps to have goals. I'm just struggling a bit with setting realistic 3 month goals, I suppose. I know what I would like to achieve, but at the same time I need to be realistic. However, to give it a go, I'd say I'd like to able to do bw squats, 110 kg deadlift and 90kg bench. OHP 55kg. I'm beginning to feel the weight on the press and squat, but still feel like I have more to give.

"Weight on the squat" - pft... I knew nothing