Bragi's Training log

[bragi]

Log 3/5/2009
Light swimming (crawl) for 15 minutes. ca 299 kcals

Knee's been hurting today.
B

[bragi]

Log 4/5/2009

Squats: 5x5x50 kg
OHP: 5x5x40 kg
Deads: 1x5x62,5 kg
Pullups: 3x5 with jump
Prone Bridges: 3X50 sec

I am adding weight a little faster than the SL program says. Impatience. From now on I will add the obligatory 1,25 kg untill I stall.

The form on my squats is not good. I have the feeling that I lean to much forward from the waist when I hit bottom. I will post a video here as soon as I get my camera. My knee felt a little iffy, but not iffy enough to worry about. The weight is getting more challenging. I could feel it on the squats and on the OHPs, although I probably can handle more.
The deads felt easy and good today. Them deads sure work wonders.
I suck at pullups. Can't do a single one unassisted. This WILL be fixed!!.
Added some time to the prone bridges. I could really feel my lower back working for stability. This was a tough one. I am gonna add 10 seconds next time and go for a full minute x3.

Did some stretches and physiotherapy after the session. Flexibility is something I am going to work on every time I train.

This feels good. My shoulder is better and my knee is on it's way!!

Bragi.

[bragi]

Log 5/5/2009

Cardioday
Swimming (crawl) 600 m, 15-20 minutes.

Also went to my physiotherapist. He applauded me for the progress on my knee. He shrugged off the pains that I have been feeling for the last few days. "Keep doing what you are doing, carefully". I asked him about jogging. "No way, José". Not yet.

I am contemplating going for a swim in the ocean today.

I have decided to reward my self with a stronglifts tshirt when I do my first 5 consecutive, unassisted pullups.

Bragi

[bragi]

Log 6/5/2009

A day

Squats: 5x5x42,5 kg
Bench: 5x5x42,5 kg
Row: 1x 10,6,4
Pushups: 1x 15,9,5
RCrunches: 3x20

Bad knee today, and a bad shoulder, specially on the pushups. I guess this pain is not going away just yet.

Went back on the squats. I can still feel it in my knee, and I think I will go even lower in weights next time. If that doesnt work I will take a couple of weeks off the squats and do something else in stead (lunges for example). I will not fuck up this knee any more than I already have.

Otherways Im feeling good. Rows are getting a little better. When í get to 15,10 I will start adding weights or shift to inclined rows

Bragi

[bragi]

Log 7/5/2009

Cardioday
Swim (crawl) 700 meters total HIIT. I've been to the pool three times lately and I plan on continuing that. Each time I have added 100 meters to the distance. From now on I will add 50 meters each session untill I reach 1km. At that point I will decide what to do further. I will probably go for speed rather than distance to begin with.

Swimming rules!

Bragi

[bragi]

Log 8/5/2009

Squats; 5x45kg
OHP: 1x40, 5x50kg
Deads: 5x65kg
Pullups: 3x5 with jump
Prone Bridges: 3x60 sec

Felt a "pop" in my knee on the last set of the deads. Hasn't had any noticable effect.
The pullups are pissing me off. Im not feeling the progress there. Still can't do a single one. It's work,work,work.

Bragi

[bragi]

Log 10/5/2009

Cardioday
Swim (crawl) 800 meters. HiiT for the most of it.

I think I have to start breaking my swims up into segments. It's getting boring to swim at full force with short breaks. Maybe 1/4 warmup, 2/4 HiiT, 1/4 70-80%. Any swimmers out there with recomendations?

Bragi

[bragi]

Log 11/5/2009

Squats: 1x20, 1x40, 5x5x47,5kgs
Bench: 10x40, 5x45, 5x5x45kgs (easy)
Rows: 15, 11, 5 (feet flat)
Pushups: 20, 10, 10
RCrunches: 18, 20, 22
Renegade Row: 20x10kg, 20x12,5kg, 20x15kg (ten each arm)

Good session.
The squats are definetly getting tougher. I'm guessing I'll stall at 55kgs, hopefully later.
The Bench is easy for me still. I got some juice left there for sure. Won't be stalling anytime soon I guess.
The Row is a bitch. But Im gettting better at it. I have issues on form here though. Im never sure where I'm supposed to hit the bar with my torso. When Im tired I go way to high I think and the bar hits me in the stomach area. I'm guessing thats to low.
The Pushups still hurt my sholder a bit, but I can feel some progress there for sure. Somday I'm going for the 100 pushup challenge.
The RCrunches are not that hard for me. It's the bootcamp training helping I guess.
Renegade Row. I added these to improve my upper back strength. Figured I could just as well get a full body workout since I at it. I'm going to go for heavier dumbells next time.

Bragi

[bragi]

Log 12/05/2009

Cardioday

Swimming 850 meters

Decided to shake things up a bit. Did 250 meters mid intensity warmup. Then did 10 laps of 25 meters HiiT with 25 meters of active rest in between, total of 500 meters (drank half the pool on the last couple of laps). Finally I did 100 meters of cooldown for closure. Excellent session. I was really satisfied with my self, since I had to pull a lot of willpower to get my self to go at 21:00 last night. It was so worth it.

Bragi

[bragi]

Log 13/5/2009

B

Squats: 1x5x20, 1x5x40, 5x5x50
OHP: 5x5x50
Deads: 1x5x70
Pullups: 3x5 w/ jump
Pbridges: 3x60 sec

Good!

[bragi]

Log 14/5/2009

Cardioday

Approx 50 min of light hiking up a mountainside. Had to take it easy because of the damned knee. Nice out though

Bragi

[bragi]

To juice things up a bit I am going to put out out Beginning of month, Middle of month and End of month numbers.
For the sq, ohp, deads and bench I'll post 5x5 of the last training before the middle of the month, for the rest I will post the reps on the first set of a 3xF set. I think this will be a good way for me to track my progress. Maybe I'll add mesurements later when I have gotten myself a calliper.
Here is the middle of May report:

WORKOUTS----BOM------MOM------EOM----COMMENT
Squats..........50.........50........
Ohps............40.........50........
Deads...........62,5......70........
Bench...........42,5......45........
IRows...........10........15........ ....Feet flat
PUllups..........0.........0.......... ....3x5 w/jump
Pushups........15........20......... ....Unweighed
Prone br........50........60......... ....Seconds x3

Swim............500......850....... ....Meters

Bragi

[bragi]

Log 20/05/09

Squats: 5x5 55kg
OHP: 1x4x55kg, 4x3x55kg (my first fail)
Deads: 1x5x72,5
Pullups: 3x1/2 + 3x5 w/jump
RRows: 3x20x20kg (10 each arm)
PBridges: 3x60sec w/5kg plate
RStraight: 3x5x43,3kg (physiotherapy for my knee)
Stretches

Session felt good. Knee was mostly painless after warming up
To bad that I failed the OHPs. Ill be back!
B

[bragi]

Log 22/05/09

Squats: 5x5x57,5 kg
Bench: 5x5x55 kg
Rows: 15 + 15 + 8 (set the bar one notch higher on the last set)
Pushups: 20 + 15 + 10
Renegade rows: 3x20x20kg (ten reps each arm pr set)
Crunches: I kinda lost interest here. Did two sets to failure, neglected to count
Stretches: did three sets of squat stretches. 3x20 sec

Great session.
Squats; The squats felt good. I was on top of things here. It was tough but I was satisfied with my form and how things are progressing.
Bench: This is defenetly starting to feel like a workout. I still have some slack. I thoroughly enjoyed this.
Reclined rows: I am getting better here. My form deteriorates towards the end of my sets. This due to lack of strength. IN the middle of my middle set I started thinking that I might have the bar in the smith machine set too low. I actually touch the floor when I am in full extension. I moved the bar up one notch for the last set. Felt a bit easier, and more "right". I will keep it that way untill I start doing something else.
Pushups: Holy madcow, I drained myself here. I was still worn out from the bench and this just put the cherry on top. I reached the goal I had set for this trainingsession, but I don't think I could have pulled one more. Good.
Renegade Rows: I added these to give my upper back more work. I do them every session. The feel great and give my core a great workout too.

Can't wait til monday.
Bragi

[bragi]

Second log 22/05/09

This just in at 22:17 hrs

Cardio
Swimming
250 meter warmup
10x25 meter HIIT 10x25 meter active rest
250 meter cooldown

Total 1000 meters

Now I feel good!
Bragi