Caphel's Training Log

[Caphel]

After a suggestion by Guru I think I will actually try grease the groove for my chin/pull-up progress.

I will try the following plan, just for chin-ups for now. I can knock out 6 reps in a set already but I have decided to start a week earlier in the plan so that I have more chance in successfully completing the plan in 3 weeks.

Week 1 (4 reps)
8 sets of 2 reps for 3 times daily

Week 2 (6 reps)
6 sets of 4 reps for 3 times daily

Week 3 (8 reps)
4 sets of 6 reps for 3 times daily.


Once I have completed the plan hopefully I will be able to do 10 Chin-Ups in my first set. Once I can do that I will see how many Pull-Ups I can do in a single set and repeat the program for Pull-Ups. At the moment I would expect the plan to look the same, possibly with an extra week if my pull-up number does not also go up with my chins.

Week 1 (1-3 reps in a set)
8 sets of 1 rep for 3 times daily

Week 2 (4 reps)
8 sets of 2 reps for 3 times daily

Week 3 (6 reps)
6 sets of 4 reps for 3 times daily

Week 4 (8 reps)
4 sets of 6 reps for 3 times daily.



I am looking forward to finally seeing some progress with this plan. If I really have managed to do 10 pull-ups in 7 weeks I will kick myself for not doing this sooner.


On another note, my lats are a sorer than normal after my 10 sets of Chins the other day.

[Caphel]

I have had another suggestion for a routine that looks like it will fit in better. Trying to fit in 3 sets every day was going to be tough for me, doable, but tough.

Instead I will be following The 3RM Russian Pullup Program from http://www.kbnj.com/FighterPullupByPavel.htm

Once that has been done I will move onto the The 5RM Russian Pullup Program


If I hit a wall on these programs I might switch back to the above Grease the Groove plan.

[Barry06GT]

I think I may already be there. (171 + 243 + 121) = 535lbs.

I wonder if I will ever be able to join the 1000lbs club. That might be my new long term goal.

It’s not unachievable is it? A 450 deadlift, a 350 squat and a 200 bench would do it. Sure there might be quite some way to go, but it is possible in the long term I think.

No, it is not unachievable, not at all. But it does require extraordinary resolve.

If that is your goal, work towards that goal in steps, smaller victories and PRs, and the goal can be yours.

[FiveByFive]

I will be following The 3RM Russian Pullup Program from http://www.kbnj.com/FighterPullupByPavel.htm

Once that has been done I will move onto the The 5RM Russian Pullup Program

I'm interested in this plan myself, i might try it as well. I've been trying to build up to the 10 sets of 5, i started out at 10 sets of 1 on chins and pullups and i'm up to about 6x3 and 4x2 on the chins, a bit behind that on the pullups. I've been thinking of going to pullups every day though to improve faster.

Also, I'm well behind you in the weights, but that 1000lb number has stuck in my mind as well lately, i'm barely at 400 now...but we can dream right?

[Caphel]

It might be worth a go. I personally have not seen any real progress in pull-ups since I started stronglifts. I plan to start the program on Monday. I will keep my log updated with my progress, not very day, but probably with my other write ups.

I had a look at your log and you do seem to be at a similar stage for pull-ups. My major gripe like you is the 20 minutes it takes to do 10 sets. I also feel I will not progress fast enough with only doing it on every other workout.

The grease the groove plan also looked good, but again, 10 sets three times a day is about an hour’s worth. That might be tough to follow.

[FiveByFive]

I don't have a pullup bar at home, do you think this plan will work at all doing it only 4 days a week (the days I'm at the gym)? Maybe I should just suck it up and get a pull up bar.

[Caphel]

02/09/2009
Squat – 5x5 at 80kg / 176lb
Bench – 5x5 at 57.5kg / 127lb

Inverted Rows – 5,5,5
Dips – 3,4,4,3

Reverse Crunch 3x12 with 2.5kg counterweight



04/09/2009
Squat – 5x5 at 82.5kg / 182lb
Press – 5x5 at 42.5kg / 94lb
Deadlift – 1x5 at 115kg / 254lb

Pull-ups 2,2,2
Prone Bridges – Skipped


All in all a couple of good workouts. Everything is getting pretty darn heavy. I have managed to put on a good few pounds myself since starting, but I suspect there is some fat there as well. I am not bothered by that at the moment but once I can squat 1.5 times my body weight I might start trying to lose some fat.

I am planning to start my new pull-up program tonight. Though only being able to manage two on Friday is not a promising start. I plan to do my pull-ups as soon as I get home and keep them separate to the rest of my workout.

[FiveByFive]

I did the russian 4rm chinups this morning and LOVED the shortened time.

[Caphel]

07/09/2009
Squat – 5x5 at 85kg / 187lb
Bench – 5x5 at 60kg / 132lb

Inverted Rows – 6,5,5
Dips – 3,4,4,3

Reverse Crunch - Skipped


09/09/2009
Squat – 5x5 at 87.5kg / 193lb
Press – 5x5 at 45kg / 99lb
Deadlift – 1x5 at 120kg / 265lb

Prone Bridges – Skipped



11/09/2009
Squat – 5x5 at 90kg / 198lb
Bench – 5x5 at 62.5kg / 138lb

Inverted Rows – 6,6,5
Dips – 4,5,4,4

Reverse Crunch – Skipped



So I am getting near to the end of the initial 12 weeks of stronglifts. Everything is getting really heavy now and I am starting to look forward to having a week off. I have still not decided if I will take the week of completely or take a light week. I am leaning towards doing nothing but pull-ups on my week off.


The squat has now hit body weight so I am happy with the progress there. I have still been working back up on the press since the deload but I am happy with the progress so far.

The deadlift is starting to get crazy heavy and is a real struggle, I am still loving that lift though.

Sadly there was a small stall on the bench press, but as it was 5,5,5,5,3 I think it will be doable next time.



I have also been sticking to my pull-up program. I started on Monday 07/09/2009 and have done well so far. The first week saw me doing 4 pull-ups in one set by the end of the week. By the end of this week I should be at 5 and that will be the 3RM Russian Pullup Program done. Then it will be onto the 5RM program. I will keep my log updated with my progress.

[Caphel]

Another good workout last night, though I think my body is starting to crave a week off.

Squat – 5x5 at 92.5kg / 204lb
Press – 5x5 at 47.5kg / 105lb
Deadlift – 1x5 at 125kg / 276lb

Prone Bridges – Skipped


Pull-ups - 4,3,2,2,1


The squat was feeling good today. Heavy but good. There were a few grunts on the last reps. Initial squat goal achieved! Also over 200lbs, which is a nice round number.

Take that overhead press. Oh yeah, who’s the daddy. The last rep of the 5th set was a real grind but it went up. Initial press goal achieved! A second nice round number of over 100lbs for the press.

Ah the deadlift. Wow is that bad boy getting heavy. I won’t be hitting my initial goal on this one till my second cycle of stronglifts. Still, very happy with my progress.

The pull-ups were more of a struggle than usual. I am going to put that down to doing them after my stronglifts workout. I did leave quite a bit of time after my initial workout before doing the pull-ups but I think I was done after those deadlifts.


So two of my initial goals have been achieved and that is fantastic. I will not be able to hit the goals on the deadlift and bench press in this cycle, I will leave those for my second pass at stronglifts.

[Caphel]

Another good workout last night.


Squat – 5x5 at 95kg / 209lb
Bench – 5x5 at 62.5kg / 138lb

Inverted Rows – 6,6,5
Dips – 5,5,4,4

Reverse Crunch – Skipped

Pull-ups 4,4,3,2,1


The squat went very well even though I still had some slight DOMS from last time. Getting pretty darn heavy though.

Nailed the bench this time round, though the last one in the last set was a real grind.

Not much to say on the body weight stuff. Inverted rows and Dips both around the same as last time, though I am starting to feel better about my dipping form.

The pull-ups were a real struggle. I did these after my other workout again, and again I found it was hard to do them. I had also had a rather large dinner before I did my pull-ups. I should have done these first. I guess I should be fairly pleased as I am about 4.5kg / 10lb heavier now than when I started stronglifts and I have managed to slightly increase my pull-up numbers.

[Caphel]

Well I have completed the first 12 weeks of stronglifts and I am now back after a week off and boy am I sore after my workout on Monday. It was a good week off, though I did eat a lot of crap. Never mind, I will be getting right back into it from now on. The current plan is to get to a 135kg (298lb) squat and then I will think about losing some fat.

My Goals over the next 12 weeks are:

• Squat – 135kg (298lb)
• Deadlift – 160kg (353lb)
• Bench Press – 82.5kg (182lb)
• Overhead Press – 50kg (110lb)

Over the initial 12 weeks I managed to put on about a pound a week so I am now about 201 pounds. Obviously this is not all muscle but I am hoping a good 6 or 7 pounds of it is. I am pretty happy with that and would like to put on another 12 pounds over the next 12 weeks.

Then I will have to decide where to go next. I am sure that I will hit all of my goals in the next 12 weeks of stronglifts.

My initial thoughts are that I would like to do some lifting along with losing some weight for 12 weeks. Ideally I would like to maintain my strength and maybe even get stronger while losing a pound or two a week. I will have to do some research into what to do.

[Caphel]

So my first workout after a week off was on Monday. I took roughly 10% off the weights that I lifted at the end of the initial 12 weeks.


Squat – 5x5 at 87.5kg / 193lbs
Bench – 5x5 at 55kg / 121lbs

Inverted Rows – 6,5,5
Dips – 5,5,5

Reverse Crunch – skipped.


The squat. Wow. My quads were getting sore even while doing the squatting. It was really quite heavy but I worked through the sets and am looking forward to building back up. My legs are still sore now and I am not looking forward to 90kg tonight. I am sure it will feel better once I have warmed up a bit.

The bench on the other hand was fine. I knocked these sets out fairly easily and they felt good. Not really much soreness in my chest either.

The dips felt good as well. I plan to get to 10 in the first set before the end of the year.

I skipped the reverse crunches again. I must get back into the habit of doing the supporting abdominal exercises as I have been very lax with these.


As for my pull-ups, I took a week off from these as well. I will do the three sets as normal tonight, to get an idea of my max, and then next week I plan to get back on the The 3RM Russian Pullup Program

[Caphel]

It was tough getting psyched up to get going last night. Even walking had been tough the last few days, and climbing the two flights of stairs at work was agony. I knew it would feel better once I got going though so I got it together and pushed through.


Squat – 5x5 at 90kg / 198lb
Press – 5x5 at 42.5kg / 94lb
Deadlift – 1x5 at 115kg / 254lb

Prone Bridges – Skipped

Pull-ups - 3,3,3


The squat was OK today. One thing I need to work on is not going to deep as my back starts to round.

The press was good today as well. It went up well without much rest between sets.

The deadlift was quite tough, but I got all the reps.


The pull-ups were a little disappointing but I am still getting heavier all the time so I am not too upset at the moment. I will be greasing the groove for the rest of the week, doing a pull-up every time I go past my pull up bar. Then next week I will be back on the The 3RM Russian Pullup Program

[Caphel]

Friday’s workout was a good one. My leg soreness was a lot better so it was easy to get going, Mondays was fine as well.

02/10/2009
Squat – 5x5 at 92.5kg / 204lbs
Bench – 5x5 at 57.5kg / 127lbs

Inverted Rows – 7,6,5
Dips – 7,6,6

Reverse Crunch – skipped.


05/10/2009
Squat – 5x5 at 95kg / 209lb
Press – 5x5 at 45kg / 99lb
Deadlift – 1x5 at 120kg / 265lb

Prone Bridges – Skipped

Pull-ups - 3,2,1,1


The squat is feeling better again after feeling a little heavy at the start of next week. I think my muscles have quickly gotten back up to speed and I am looking forward to powering past 100kg.

The bench was good again. I think I am getting the hang of making it more a full body exercise by pushing with the feet.

The press technique is also really starting to come together. I am taking quick breaths at the top and it is really making a difference. In the past I have held the bar at lockout while breathing which seems to sap strength.

The deadlift went well again. I might have to start looking into some chalk in the next few weeks. I might also have to get some more plates. My barbell set was a 145kg set, which included the bar. I think I will need to get another pair of 20kgs plates.

I am happy with my dip progression at the moment and am confident I will be able to work my way to 10 fairly quickly. I am going to swap out the inverted rows for power cleans. I meant to do this last week but forgot.

I am also back on the The 3RM Russian Pullup Program. This went fine on Monday and I am going to really give this program a proper go.