BLUEBLAH's Training Log: Keep on keeping on

[amaeland]

Nice to see you're finding a way to improve performance on squats, I think we each have our own little tricks Good bench and OHP as well, and deadlifts of course

[markg]

hey blueblah,
looks like you'll be zooming past me on OHP again soon! That deadlift is massive...even trying 90kg next time has me worried, although I think I have the face pulling thing sorted
Mark.

[BLUEBLAH]

Thanks for the support Mouse, Amaeland and Mark!

Squats 5x5 @ 82.5kg
Bench Press 5x5 @ 75kg
Power Clean 5x5 @ 52.5kg
Dips 7/7
Reverse crunches/prone bridges/skipping/agility ladder.

Squats: My advice to any youngsters out there is to squeeze your glutes and hams. Went extraordinarily well.
Bench Press: Getting close to bodyweight.
Power Clean: May have to deload soon to work on technique, but still a good effort.
Very pleased with my workout, feel I'm moving forward a bit now.

[BLUEBLAH]

SQUAT 5X5 @ 85kg (187lbs)
OVERHEAD PRESS 5X5 @ 42.5kg (93.5lbs)
DEADLIFT 1X5 @ 80KG, 90KG, 100KG, 110kg (242lbs)
CHINS 6/4
REVERSE CRUNCHES/PRONE BRIDGES

I was a bit apprehensive before this session, just thinking about the heavy (for me) weights that I was going to have to lift. I need to not think about it so much.

The squats were a good effort, although the last set degenerated in form. I'm going to try to reach 90kg, but I have to accept it may take me 2 or 3 attempts at each weight.
The plates nearly slipped off at one point with the overhead press, which nearly made me drop it. 45kg will be a challenge.
I was looking straight ahead at the mirror for the deadlifts. I didn't know whether to laugh at what I was seeing or cry with the pain on the last set. One eye kept closing, my tongue kept poking out, I seemed to have developed some nervous facial tics and my face went a bright purple.

[BLUEBLAH]

SQUAT 5X5 @ 87.5KG
BENCH PRESS 5X5 @77.5KG
POWER CLEAN 55KG 4/4/4/3/3
DIPS 7/7
REVERSE CRUNCHES/PRONE BRIDGES

The squats weren't great form to be honest. I'm still going to go on to 90kg, but will do 5 sets of 3 reps initially. So it will take me 2 or 3 attempts at the next weight before I get 5x5.
I seem to be quite good at the bench press. 80kg next time is one of my targets in my signature.
My technique in the power clean was better. I think I got my set up wrong previously, putting my shoulders too far ahead of the bar, which messed up the bar path on the way up. Hopefully, I will get this next time. I was rushing a bit as I had to pick up the kids.
Dips were pumping. I should have done more, but I am not too bothered by this point.

[BLUEBLAH]

SQUATS 5 sets of 3 reps @ 90kg (198lbs)
OVERHEAD PRESS 5 sets of 3 reps @ 45kg (99lbs)
DEADLIFT 1X5 @ 60kg/100kg/110kg (242lbs)
CHINS 6/4
REVERSE CRUNCHES/PRONE BRIDGES 3x12

Some of the squats were barely parallel to be honest. But it was nice to get a feel for this weight. I will stay at this weight for a week and de-load if things don't improve.
I didn't intend to do sets of 3 with the overhead press. I don't know what went wrong. Was it the squats wiping me out? Was it my shoulder injury? Or do I just like making excuses?
The facepulling on the deadlifts was definitely more under control this time. Could only do 1 rep at 100kg and nearly ripped my calluses, but then got some chalk on my hands and it made all the difference. Went on to 110kg but didn't feel up to going higher today. I love the way this exercise works your forearms and grip.
I alternated the reverse crunches with the prone bridges so I didn't get any rest. I was burning nicely by the end.

Not sure if I've mentioned in the log why I'm doing this programme. It's for 3 reasons:
1. My back: Exercising and strengthening my back muscles really reduces my back pain. I'm now able to sleep at night and the side pain I had has also gone.
2. Sport: I play most sport, but mainly 5 a side football (soccer) and cricket (a bit like baseball for those across the pond). To be good at sport you need more than just skill and technique, you need power. I just wish I'd realised this at 16 rather than 41. Oh well, I can pass this information on to my kids if they want it. I guess with football I'm too old now and not doing enough specific training (such as sprints). But I've still noticed a great improvement. With cricket I have found myself hitting the ball harder (where previously I was lacking) which has helped me to relax when batting. I'm sure the improvement in grip strength provided by the deadlift and chins has also helped me to transfer my power. I haven't been able to bowl due to my shoulder. The season proper starts in a month or so, so we'll see how it goes.
3. Looks: I want to maintain my body and look in good shape I guess.

One other benefit I've noticed is an increased physical confidence. I'm not in any way aggressive (or want to be), but a couple of times in the last 5 months (once playing football) physical confrontations have come up. Because I've felt confident that I could handle it (probably illusory!), I've reacted calmly and the other person has backed down.

I most order a stronglifts t-shirt and hoodie as a small way to thank Mehdi for his great site.

[markg]

Hi mate,
I think when you say you're 'quite good' at bench press that's a 'bit' of an understatement! You're benching my BW for 5x5...

I'm not sure but I think I assumed you were from over the pond when you joined the forum...playing cricket rules that one out!

It's good to hear that SL is helping you to sleep and get past those aches and pains. I often think some of Everton's players would benefit from more strength training, especially our mini-midfielders, Osman, Pienaar, Arteta...bless 'em.

What size hoodie will you need then, XL? Gotta leave room for those big muscles

Cheers,
Mark.

[BLUEBLAH]

The Toffees are having a good season aren't they Mark? I support the Superhoops. Cue blank look. Well, they used to be super in the days of Stan Bowles, Gerry Francis, Dave Thomas etc.

[markg]

Every season is good under Davie Moyes

I was almost certain you meant QPR, but must confess I googled Stan Bowles to be on the safe side...! I seem to remember Les Ferdinand was there at some stage? I'm probably not quite old enough to remember the glory years

[BLUEBLAH]

I'm probably not quite old enough to remember the glory years

Not many people are old enough to remember the glory years . I used to go down the Bush from the age of 7. Every time Stan the Man got the ball, the whole of the Loft (we used to get over 30,000 in those days) would be chanting STAN-LEY, STAN-LEY. What a legend!

Phil "The Jolly Green Giant" Parkes, Dave "Webby" Webb, Ian "Gilo" Gillard, Dave erm "Clement" Clement, Masson (I think I'll give up on the nicknames), McClintock, Hollins, Givens (I'm just making random names up now). What a team! Eh? Jumpers for goal posts. Stepping on dog muck in the park. Marvellous! Rushing home to sausages and mash for tea. Jim'll Fix It on the telly. Giving Juicy Lucy black jacks and fruit salads behind the bike sheds. Hmm? Wonderful times!

[BLUEBLAH]

Squats 5 sets of 3 @ 90kg (198lbs)
Bench press 5x5 @ 80kg (176lbs)
Power clean 5x5 @ 55kg (121lbs)
Dips 8/6
Reverse crunches/prone bridges (alternated without resting)

I usually only do weight-training for a month before giving it up. I used to tell myself it was because I just wanted to "top up" my strength. But really I think it's because after about a month, it gets hard, mentally and physically. You know it's going to hurt and you don't know even if you will be able to lift the weight. And this strength-training is even harder because each exercise stresses nearly the whole body.

So I was feeling a bit apprehensive before my session. It seems to be like this every time now: a feeling of dread and inertia beforehand; afterwards, a mini high, almost euphoria. But keeping this log helps me to maintain my determination. I want to achieve the goals in my signature, I want to keep going till the end of April and then I will re-evaluate.

I brought my ipod into the gym today to try and give me a boost. I guess lots of beats is the ideal workout music. But any music that you can connect to works, because it transports you to another place and the pain in this current place is therefore almost unimportant. New(ish) music I like includes Glasvegas, Biffy Clyro, Frightened Rabbits, TV on the Radio, The Cribs, Foals, as well as old stuff like the Stones.

Well the music wasn't doing anything with the squats. I meant to increase from 3 reps last session to 4 reps but the squats weren't having any, they chewed me up and spat me out. They looked me straight in the eye, deep into my soul and dismissed me: "come back when you're a man."

I got a spotter for the last set on the bench press and annoyingly he piled in early on the last rep when the bar was still going up (albeit slowly). I think I would have got it.

The power cleans went great, so I guess I have to increase next time.

[amaeland]

I know how you feel, it's hard to go to the gym when you know you've got a heavy weight waiting for you! I am starting to see that motivating yourself for a heavy lift is an art in itself. You really have to focus, or you're screwed. Yesterday, in the middle of the second set of 90 kg squats I thought "I won't get through this". But then, in a flash, it occured to me that such an attitude will get me nowhere, I need to block that shit out and engage every cell in my body to complete the rep. Just concentrate on what I need to do to finish the rep/set. I need to get in the zone, and stay there (which can be difficult, distractions come easily).

If you can take the fear and turn it into fury, you might just be able to fuel yourself up enough to break new ground.

Very impressed by your bench numbers by the way!!

[groundskeeperwillie]

They looked me straight in the eye, deep into my soul and dismissed me: "come back when you're a man."

blueblah. Next time they look you in the eye, stare straight back, don't stop and run right over them!


gkw

[Foxybass]

Hello Mr Blue

Just finished reading your log and it's a good read and very entertaining. I'm about a month or so behind you so it's good reading up on what's around the corner for me. You are probably the closest in height, weight, age out of everyone here in the forum; although I'm probably more advanced on my spare-tire measurements!

We've similar music tastes too by the looks of it. However, if a James Clunt tune came on in the middle of my squats I think I'd start crying.

Later

Dave

[BLUEBLAH]

I am starting to see that motivating yourself for a heavy lift is an art in itself

I think you're right, Amaeland.

Next time they look you in the eye, stare straight back, don't stop and run right over them!

You can't mess with the squats, Willie.

We've similar music tastes too by the looks of it

Let me know any recs Dave. I'm always into hearing new music.