Bluegreyhound's Training Log: 2010

[Bluegreyhound]

New year resolution for 2010. Get into shape.

Training sessions to follow.

[Bluegreyhound]

1. Mon 1 Jan

BW=61kg

HB Squat 4x10 : 60kg
BN Press 1x20 : 20kg
Pull-up 15 TR : BW
Chin-up 10 TR : BW

Comment
-Fast drop off in energy - 4th Squat set.
-Tight hamstrings felt in the bottom position of the Squat. Note to self to do additional work on flexibility.

[maroon]

Welcome back!
Glad to see you are returning to lifting - I remember you helping me out with my squat form a while back.

Good luck with your training, will you be following a specific program?

[atypical1]

Good to see you back and posting again. Hope all is well and it's awesome that you did a workout on Jan 1st!

james

[Bluegreyhound]

Thanks guys.

@ Maroon - To start with I'll lift 3x a week. Every lifting session will be a combination of Squat and Push+Pull. Rep scheme I'll play around with a little but the aim is to keep Total Reps (TR) in the 30-40 range. At the moment, I lag behind with TR in Push+Pull, but that issue will resolve itself after I sort out my eating and after some time has passed.

@ Atypical - I am not sure if it was the long layoff or the fact that it was 1 Jan, but mentally it was not easy for me to get back under the bar!

Recap/Update:

Finished rehab training and the RSR in Jul 09: http://stronglifts.com/forum/bluegreyhound-s-training-log-rehab-may-09-dec-09-t16881-195.html

I stopped lifting after that but continued with mobility and running exercises. All was fine at first but then Nov + Dec 09 became very busy months at work. Don't know what happened but I lost the plot even more for a while and completely neglected my physical well-being. So I dropped some lean weight again. Holidays were a time for re-feeding and reflecting. My resolution for 2010 is to bulk up and get into shape.

i.e. basically, to go from:



to this:



Ok - I'm not as emaciated as Bale is in the Machinist. But I do need to bulk out.

[Bluegreyhound]

2. Sun 3 Jan

BW=61kg

HB Squat 4x5 : 65kg
BN Press 1x20 : 20kg; 25kg
Chin-up 15 TR : BW

Comment
-DOMS carried over from session 1 made it difficult to squat and pull-up. I adjusted this session to back off on squat and pull exercise volume.
-Press: fast drop off in strength after rep 12, 2nd set.

[Bluegreyhound]

3. Wed 6 Jan

Snow+commute into work=lost time

Barely any time to lift today. I was considering skipping the day but decided to do a few minutes of squats just before going to bed. Single set of 20 wasn't hard but it was still better than nothing. I felt like I had done some cardio in the last few reps! Not quite 30+ Total Reps and no upper body lifting. I'll make up for it in later sessions.

BW=61.5kg

HB Squat 1x20 : 65kg

Comment
- No DOMS carried over from previous workouts. Flexibility is improved in the bottom position but still needs work.
- Drop off in energy @ rep 13. Longer pause taken in reps 15-20.

[Bluegreyhound]

Going to set the objectives for the year. Hopefully this time, nothing bad will happen.

2010 Objectives

BW=70kg
HB Squat 140kg
Deadlift 160kg
Bench 90kg
Pull Up BW+20kg

[Bluegreyhound]

4. Sat 9 Jan

It's not been a good week so far for lifting. Busy at work and had longer commutes due to the snowy weather. I tried to make up for it today.

BW=62kg

HB Squat 1x20 : 80kg
Bench Press 1x20,2x10: 40kg
Deadlift 1x15,1x10: 80kg
Chin-up 8 TR: BW

Comment
- Barely racked the bar after 20 rep Squat with 80kg. More time was spent breathing than squatting in the last 10 reps. I tried my best to ignore the burning feeling in my thigh and lower back.
- Managed to find the groove in Bench Press somewhere after rep 10 in the 1st set. Technique needs some work.
- Stopped @ rep 10 in the 2nd set of Deadlifts. Lower back far too fatigued to continue with good form.
- Failed at rep 9 in Chin-up exercise. Too much fatigue at this point.

[atypical1]

Nice squats! 20 rep sessions are nothing to laugh at.

james

[guru]

Hi, welcome back. Wondered where you went after the RSR.

What routine are you following? Is it the 20 rep squat one or is it a mix of something? What happened to your dog finally?

Good luck with the goals. Knowing the commitment you had with the RSR, you'll have all success achieving them.

[Bluegreyhound]

Not following any official routine. My short term goal is just to get in higher reps, develop some work capacity, get back some bulk. At this stage after a long lay-off, anything works to be honest.

My dog died in August last year. Liver cancer was killing him and I had him put down before the pain became significant. Straight after that I totally went off the iron.

[guru]

At this stage after a long lay-off, anything works to be honest.

True.

My dog died in August last year. Liver cancer was killing him and I had him put down before the pain became significant. Straight after that I totally went off the iron.

Sorry about that. Was that partly a reason why you stayed off the iron?

[Bluegreyhound]

My dog died in August last year. Liver cancer was killing him and I had him put down before the pain became significant. Straight after that I totally went off the iron.

Sorry about that. Was that partly a reason why you stayed off the iron?

Yes. He used to accompany me to the room where my weights are and watch me train, sniff the iron. I couldn't bring myself to go back for a while so I ran outdoors to keep fit.

Anyway, I've moved house in Dec and have come to terms with his death, so I can start anew and hopefully be achieving good things with the weights this year. Roughly 2 months since I've done any exercise, so I'm trying to shock the body into action and get to a stage where I can lift proper weights. The mind is willing but the flesh is a bit weak.

[Bluegreyhound]

Nice squats! 20 rep sessions are nothing to laugh at.

james

Agree. I for one wasn't laughing. Not even a giggle.