Bluestreaks Training Log

[KIB]

Congrats on the push-up victory, Ben! I remember recommending those push-up handles to someone on the forum a while ago. Was that you? They have been really good for protecting my wrists.

If you switch your grip on the pull-ups to palms-towards-you, doesn't that make them chin-ups? Or are you still going to keep the hands shoulder width apart or more? Whichever, hope you find a way that doesn't aggravate the elbows. That's a drag.

Congrats on the flat belly, too. Point of pride as we get older, huh?

[Beppe]

You're a fat burning machine! good news also the pushups.
Try to find out at a straight pullup bar if the problem was related to the equipment. I too find pullups a bit hard on elbows anyway.

[bluestreak]

Friday, 09 Jan 09 - 8 am
I decided to wait till the gym opened - was the first one in!

Squats
(regular warm up)
3x5 @ 100 kg
* My box was being used elsewhere, so I did some light squats. I could tell I was really sore from yesterday.

Bench Press
2x5 @ 20 kg
1x5 @ 30 kg
2x5 @ 40 kg
3x3 @ 50 kg
* A bit of redemption for yesterday. My form felt better today, as did ego

Overhead Press
3x3 @ 40 kg

Forgive me, for I have sinned... I used the assisted dip/chin up machine. It felt amazing, being able to go through the whole movement. I've never be able to do any real dips, chins or pull ups. I know I've been told the strength doesn't transfer but I want to continue using it, though with as little assistance as possible. The few reps I did, I did it with proper form and I could feel my arms, biceps, etc being worked. What do you think guys - avoid this machine or keep trying the old fashion way? Elbow was fine btw.

I remember recommending those push-up handles to someone on the forum a while ago. Was that you? They have been really good for protecting my wrists.

Yes, you did give me that advice. I can get them here but I decided to try out fist, which is pretty comfortable - so long as I'm doing it on carpet or rubber.

I hear you on the belly fat. It was just a few years ago when I never had belly flat. Now the fat is easier to accumulate, harder to get rid of. The joys of 30

You're a fat burning machine! good news also the pushups.
Try to find out at a straight pullup bar if the problem was related to the equipment. I too find pullups a bit hard on elbows anyway.

I just got the belly down, still plenty of fat left, but thanks!

No straight bar anywhere at my gym, though Mehdi did have a good suggestion which I just remembered: put the bar up high in a power rack and use that!

[Buffalo150]

Blue-

I vote for staying away from the assisted Pull/Chin machines...

I used it for years prior to 5x5 and could never get over the hump to do a clean Chin/Pull or Dip.

What got me off the machine was seeing a picture of Annika Sorenstam doing weighted Pull-Ups (+25 lbs). I was flabbergasted that something like that could be done. So I started struggling, one at a time, till I could do 10 of each.

Now I'm a Dip fanatic, Pulls are OK, and Chins are still problamatic due to my right elbow issues (the left has resolved itself, but the right, as it's my racquet arm, is under too much stress due to over use...yeah I'm a dummy).

Long story short, do 'em natural, you'll be surprised at how fast you'll come along.

-Bflo

[Metalpetrucci88]

Use bands for assistance, as that will carry over for sure. Even if you can do them without bands, maybe they'll help take the strain off the elbow in the meantime. But then again tthe shipping costs may be brutal.

The barbell at the top of the rack is a great idea. I did that the first month I didn't have a rack and it works great. I made sure to put weights on the barbell so it didn't slide around in the j-hooks.

I would love to see a update video of your squats Ben! I'll put my Hang Cleans up, you put your squats up. Deal?

[KIB]

Nice when 100kg is "light squats", huh?
And yeah, do like Bflo says and get off the assisted pull/chin machine.
Unless the alternative is not doing any, then get right back on it
You'll get 'em going soon, Ben. Nothing has stopped you so far.

[chris9]

Great work as always Bluestreak. What about starting high on the pullups? You know, climb up a chair grab the bar with your chin already above it and then lower down (maybe even a little less than lock-out) before immediately coming back up. I'm thinking this b/c of how brutal it is to start a bench press from the low position, perhaps this would put some spring in your muscles for the upward return? Just a thought. Resistance bands may be a good idea too.

How was it to do Bench and Overhead Pressed in the same workout?

[bluestreak]

Sunday, 11 Jan 09 - 10 am

Box Squats
1x5 @ 20 kg
1x5 @ 40 kg
1x4 @ 60kg
1x3 @ 80 kg
1x2 @ 100 kg
5/5/3/1/1 @ 105 kg
* Not that good a day for box squats but I know I'll get them next time. Two issues here:
(1) lower back was sore coming in today and box squats didn't help. Turns out I needed to widen my stance and have less forward lean on the way up. Last rep felt much better.
(2) My legs just wanted to give out - they were shaking on the last three sets. I accidentally dropped myself once on the second set (about 10 cms from the box), wanted to avoid that again

Overhead
1x5 @ 20 kg
1x5 @ 30 kg
1x5 @ 40 kg
1x5 @ 42.5 kg
5x5 @ 45 kg <- PR!!!
* 42.5 kg felt so easy that I decided to go for a PR - and I did it! Woo hoo!

Deadlift
1x2 @ 60 kg
1x2 @ 80 kg
1x2 @ 100 kg
1x2 @ 120 kg
1x5 @ 125 kg
* Moderately difficult. Caulk helped a lot, hands weren't slipping.

Chins
0.5/0.5/0.5
* I'm determined to keep trying this now that my elbow is not an issue. I was planning on doing negatives but completely forgot

Push ups
6/1/-
* I felt a pinch in my trap before I started. After the first six, it was really sore. I'm fine now but what was amazing about this is the speed and quality of the pushups - I felt I could have twice as much and I was going so fast. Very happy about this as well.

This is how I felt after my workout:


While I was working out, there was this guy that I once taught how to squat. I also told him about Stronglifts. Today him and a mate were doing all sorts of wierd arm exercises, many I've never even seen before. *Sigh*

@Buffalo150 - thanks for the advice, I appreciate it. Your experience confirms what I knew all along. I just got to put more effort into it. I'll work on doing negatives and look at getting some bands next month.

@Chris9 - the workout yesterday was a light workout. I do extra bench and OHP on those days (usually 3x3 and with less then my working weight). It's sort of like "greasing the groove". It also helps me practice my form. I've found it's helped quite a bit in getting my bench and OHP up. Regarding pullups, will do as you suggested - do some negatives and get some bands next month, once I'm back from my trip.

@KIB - Cheers mate. I've got to keep working hard to catch up to you!

@Justin - this video is for you. It has a 105 kg box squat, 45 kg OHP and 100 kg deadlift. Note that I'm not too happy with the box squat because of my stance. You can see me trying to adjust my feet - I knew it didn't feel right. By having my legs apart further, I was able to keep my shins more perpendicular and avoid that little bounce forward on the way up.



Question for the group: there's a place here in NZ that sells iron woody bands (woo hoo!). Which ones should I get? See the following two links:
Individual bands: http://www.getstrength.com/Strength-Ban ... ducts.html
Package deal: http://www.getstrength.com/Band-Packs/A ... e.tpl.html

Merci les boys

[excylist]

Way to go Bluestreak- that form looks pretty good- keep working on those chins- they'll come along eventually

[chris9]

oh yeah! nice work on that OHP, man. in the video it looks solid. i believe you and i were on a race to 50kg 5x5 on that...well we are neck and neck now my friend, i just regained 45kg 5x5 today.

[Metalpetrucci88]

Way to go ben! sick ass numbers, and your form looks great on all your exercises. Even though you are trying to adjust your feet, your back is nice, tight, and straight. I can't wait till my box squat get's like that! or all of my lifts for that matter There's no doubt you'll hit your goals the way your working out right now. Keep going strong.

It's always frustrating seeing someone in the gym and you try to turn them on to something or help them out and they just revert back to their old habits. In the end, you can only help people so much, but you know what path your going on and can't be stopped. I haven't seen the movie "the matrix" in forever but I remember morpheus saying "I can only show you the door, but it is you who must enter." Well you'll never see the door doing 20 sets of arm exercises and wondering why your arms aren't growing, trust me I've tried it

Looks like I have to catch up to you on my OHP now!

[amaeland]

Those squats look great! Nice press too Is your lower back slightly rounding at the start of the deads? Killer deadlift anyway, I see 120 kg as my next milestone for that exercise...but I definitely need chalk if it stops the slipping!

[Buffalo150]

Blue-

SPARTAAAAAAA!!!!!!!!

-Bflo

[bluestreak]

Regarding the email from Mehdi: I highly recommend the fitness coaching service from Mehdi. I enjoyed working with him and achieved great results. Could I have done this by myself? Yes, but it would have taken a lot longer to get to this point.


Monday, 12 Jan 09
GOMAD begins again.... The 4 litres disappeared very easily. Also had a huge lunch. My stomach is a bottomless pit.

The milk I get is called "Full Cream", though it's not the same as "Cream". Anyway, it has a layer of fat 4 cms thick at the top of the bottle. Oh yeah.

ATG Squats
3x3 @ 60 kg
1x3 @ 80 kg
* This was just for fun. I went all the way down - knees practically in my armpits. Not that hard, once I got my feet placement correct. I know I could have done 100 kg but, alas, don't want to spend too much energy on this

OHP Press
1x5 @ 20 kg
1x3 @ 30 kg
3x3 @ 40 kg

Bench Press
2x5 @ 20 kg
1x5 @ 30 kg
1x5 @ 40 kg
3x3 @ 50 kg
1x3 @ 60 kg
* My bench continues to feel off. I'm going to get one of the trainers to have a look tomorrow.


Tuesday, 13 Jan 09 - 7 am

Box Squats
1x3 @ 20 kg
1x2 @ 40 kg
1x2 @ 60 kg
1x2 @ 80 kg
1x2 @ 100 kg
5x5 @ 105 kg
* Was in a bit of a rush warming up - I have to watch the clock. Hence the 1x2
* All my regular workout clothing was in the wash. I had used a pair of cargo shorts and t-shirt. I felt my shorts rip a few stiches with each rep. Thankfully they held!
* Squats felt great today but they were hard. I made sure to get the bar really low on my back and all the weight was immediately felt in my hips, not lower back.

Bench Press
1x5 @ 20 kg
1x5 @ 30 kg
1x5 @ 40 kg
1x5 @ 50 kg
2x5 @ 40 kg
5/3/3/1/1 @ 60 kg
* Form felt off at 50 kg, so I dropped down to 40 kg and got a trainer to help me. The two issues are: (1) bar needed to go further down my chest (2) I need to tuck my elbows in a bit.
* Elbow was flaring up as well. Felt better once I tucked it in a bit

Hanging Clean
1x5 @ 50 kg
3x5 @ 57.5 kg
* I really had to focus on the jump, to get that bar up. Form felt great - bar nice and close to body. I know I can do 60 kg but next time, I start doing them from the floor.

Push ups
6/1/1
* Damn elbow flaring up. I do my pushups with elbows tucked in close to my chest


@Metal - cheers mate. Those box squats are the results of a lot of work, study, etc. With more time, I'm sure you'll be lifting just as much and more! Race to 50 kg on the OHP?

@chris9 - Yes, let's race to 50 kg! Be warned, I'm back on the milk so I'll be like Popeye with his spinach

@excylist - Thanks. Chins, dips, etc have been my bane since day 1. I know I'll get them eventually, it's just not as for other people.

@amaeland - Definitely get chalk! I sometimes use it for my other lifts. Keep it up mate and I'm sure you'll that 120 kg!

@Bflo - my feeling exactly mate!

[KIB]

Great workouts and great video, Ben. Good to see such solid form throughout.
4cm of cream on top? Oh man, I'd choke! If you can do it, keep on it, man.
Chris is GOing MAD, too, so I'll be watching this race closely. Good luck to both of you!
(Chris is my gym-brother, though, so you know I'll be helping him find that extra edge )