Bobu's Training Log

[bobu]

Friday Aug 29

Squat 160# 5x5
Bench press 160# 5x5x4x4x4
Barbell row 175# 5x5
Dips +10# 3x5

I took a week off last week. I was so determined to get my form right on squats I practiced with empty bar for 25 reps 3 days in a row. The fourth day I had enough knee pain I couldn't squat. Everything seems fine now, the squats went well. It's time for my first deload on bench press. The barbell rows went well. They're the only exercise I haven't had to deload on yet. The dips were a struggle so I'll stay at +10# one more time.

[bobu]

Mon Sept 1

Squat 165# 5x5
Overhead press 85# 5x5
Deadlift 285 # 1x5
Chin ups +5# 3x5

I couldn't do even 1 rep at 110#, must have been the week off, so I deloaded to 80# and had no problems. The deadlift was hard but doable. It seemed harder than when I did 300# but I'm also pausing between lifts now and no longer have the bar on a plate so I have farther to lift.

[bobu]

Thurs September 4

Squat 170# 5x5
Bench Press 145# 5x5
Barbell Row 180#5x5
Dip+12.5# 5x3x3

Squats were no problem, bench press was a deload and no problem, barbell row was way too much hip action so I'll stay at same weight. Dips were hard with the new weight.

[bobu]

Sunday September 7

Squats 175# 5x5
Overhead press 90# 5x5
Deadlift 295# 1x5
Pull ups 4x4x4

Had a pain in my ribs during squat. Widened grip a little which seemed to help. Next time I'll start with a wider grip and gradually narrow it. Deadlift was actually easier than last time.
I'm not losing body fat at all, so I'm starting South Beach today. I'll see how it effects my lifting.

[bobu]

Tuesday September 9

Squats 180# 5x5
Bench press 150#5x5
Barbell row 180# 5x5
Dips +12.5 # 3x5

Squats are getting hard, bench press and barbell row both went well so I can add weight. Dips went better than I expected, maybe it's my weight loss from 2 days on South Beach diet.

[bobu]

Thursday September 11

Squats 185# 5x5
OP 95#5x5
Deadlift 305# PR
Chinups +7,5# 3x5

Overall a very good workout! No adverse effects from South Beach diet yet, in fact this was one of my better sessions as of late. The squats were hard but doable with no rib pain, knee pain, or back pain. I've been going up on the deadlifts by 10# again. I don't know how much longer that will last!

[bobu]

Sunday September 14

Squats 190# PR 1xbw
Bench Press 155# 5x5x5x5x4
Barbell row 185#5x5
Dips +12.5# 3x5

Squats went well, Bench press I was disappointed I didn't get that last rep.Just couldn't do it. Barbell row was 5x5 but too much hip extension so I'll stay at the same weight. Decided to stay at the same weight on dips this time, I'll go up next time. I've lost 6# during the first week of the South Beach diet and I feel great!

[bobu]

Tuesday September 16

Squats 195# 5x5 PR
Press 100# 5x5
Deadlift 315# 1x5 PR
Pullups 3x5

Squats went well, should be able to add weight for a while yet. Overhead press was not too much of a struggle. Deadlift was a struggle, I don't know if I'll be able to continue adding 10#. Finally 3x5 on pullups! I guess the way to deload on them is to lose weight. We had a new 24hr gym open in the area and the personal trainer is an ex powerlifter. I might talk to him and see if he's someone I might want to pay to make sure my form is good.

[sisi]

Nice numbers Bobu. Especially on that Deadlift. Have you had weightlifting experience before, say like years ago?

[bobu]

Thanks for the kind words sisi. I did super slow weight lifting for about 6 mos last year but otherwise the only weightlifting I've done is playing around with it as a kid. The super slow may have helped some but everything is taken to failure and that gets discouraging. I was doing bench press, dumbbell rows, shrugs, lunges, barbell curls and dumbbell curls. Probably what has helped the most has been shoveling horse crap, moving hay bales, and feed bags most of my life. I'm having fun with sl5x5 and even thinking about looking into competitions after getting through the beginner stage.

[bobu]

Friday September 19

Squats 200#5x5 PR
Bench press 155# 5x5
Barbel row 185#5x5 PR
Dips +15# 3x5 PR

The squats went well but the bench press continues to be a struggle. I got all five sets in but barely. Although 160 will be a PR it seems I should be advancing faster on the bench press. The dips were fairly easy, again probably related to my weight loss on South Beach.

[bobu]

Sunday September 21

Squats 205# 5x5 PR
Overhead press 105#5x4x5x5x5x5
Deadlift 315#1x2
Chinups +7.5# 3x5

Squats went well but just missed PR on overhead press by one rep in 2nd set. Deadlift was a bust. Couldn't budge 320# and could only do 2 reps at 315#. I think I did myself in on the press. Well Tuesday's another day.

[bobu]

Tuesday September 23

Squats 210# 5x5 PR
Bench press 160# 5x4x3x3x3
Barbell row 190# 5x5
Dips 17.5# 5x5x0

Squats were hard but not ready to deload yet. With bench press I tried a wider grip. It was hard but I think I'll get the weight and a PR either next time or the time after. With the barbell row the first and last sets weren't too pretty so I'll stay at the same weight. Didn't do the last dip due to sharp pain under shoulder blade. Appears to be a muscle strain. Felt pretty good today.

[sisi]

Great squat Bobu. You've got some strong legs.

[bobu]

Thanks SiSi but I've thought of my legs as the weak link at least until the last two days. The barbell rows and deadlift have really taken their toll on my upper back this week. I think its time to take a light week to let my body catch up! I'm impressed you can do as many reps on the deadlifts to get up to your work weight as you do,I would be done by the time I got to my workweight.