Cenyon's Training Log

[Cenyon]

Some info about me:

I started working out/lifting in Februare 09, but after discovering SL in medio march, I decided to go for the SL 5x5 program. This first post will contain last weeks workouts, as well as this weeks, as I started SL on Tuesday 24.03.09. Additional info can be found in my introduction post. I'm thinking about incorporating weighted tricep dips on Workout A and bent over rows on Workout B.

Stats
Age: 22
Height: 180cm
Starting weight: 58kg
Current weight: 62kg

My goals:
Squat 90 kg
Bench press 60 kg


Week 12:
Monday 16.03.09
Deadlift 40kg 5x5
Barbell bent over rows 30kg 5x5
Weighted pullups (no weight) 3x3

Wednesday 18.03.09
Squats 50kg 5x5
Front squats 40kg 5x5
Dumbbell lunges 15kg+15kg 5x5

Friday 20.03.09
Bench press 40kg 5x5
Overhead press 15kg 5x5
Incline dumbbell bench press 10kg+10kgkg 5x5
Weighted tricep dips 12.5kg 5x5



Week 13

Tuesday 24.03.09 Workout A
Squat 5x5 45kg
Bench press 4x5 40kg (started on 45, failed on second set, third rep, continued with 40)
Inverse row 10, 6, 3
Reverse crunch 3x12
Push-ups 10, 7, 3

Thursday 26.03.09 Workout B
Squat 5x5 45kg / gonna add 2,5 kgs next week
Overhead press 5x5 25kg / first set 20kg, failed third set, fourth rep, failed fourth set, fourth rep, completed fifth set, bad form on fourth and fifth reps
Deadlift 5x5 50kg / should add 5 kgs next week
Reverse crunch 3x12 / added it because some guys were taking forever on the pull-up bar
Prone bridges 3x30 secs / must work on form
Chin-ups 4, 3, 2 / tried pull-ups first, was unable to execute
Five minutes after this I took a group spinning workout, 1 hour. I don't know if it's bad doing cardio after lifting. Is it?

[Cenyon]

Saturday 28.03.09

Group spinning, 1 hour
20 min. rest before lifting:

Bench 5x5 40kg
Inv. rows 10/6/5
Squat 5x5 55kg
Rev. crunch 3x12
Push-ups 20/10/10
Incl. dumbbell bench press 4x5 10kg

Since the spinning session was pretty intense, I moved the squats. Good form on bench, no spotting, guess I'll add 2.5 kilos next time. I had a bit of trouble with the inverted rows, didn't manage to touch the bar with my chest. I tried without elevated feet on the last set, but didn't manage it then either. Will start without elevated feet next time. Squats went great! I almost failed on the last set, but I pulled through without spotting. Unsure if I should add more weight next time. Reverse crunches were good, I'm thinking about trying it without holding onto a dumbbell next time. Push-ups were hard, but I managed better than last time. I added some incline dumbbell bench presses so I could work my upper pecs and my delts. Two sets for each with different levels of incline. All in all a good workout. I also got a comment from a guy I've been lifting with a few times that he definitely saw I had grown. That was a great ego boost, haha.

[Cenyon]

Monday 30.03.09

Squat 5x5 57.5 kg
OHP 5x5 25 kg
Deadlift 5x5 60 kg
Reverse crunches 3x12
Chin-ups 3/2/2
Prone bridges 3x30 sec
1 hour short interval group spinning

Squat: Added 2,5 kilos today, but I only had minor problems on the last set. I'll do the same weight next time, then probably go up to 60 kg after that. I must say, getting those 20 kg weights on the bar will feel good!

OHP: 25 kg felt good, and I managed all sets with good form. I'll add 2,5 kilos next time.

Deadlift: Went up to 60 kg today. I also forgot that the SL program only says 1 set. I got kinda excited, haha. While my buddy did his second set, an old guy (60-something) who I've seen a few times (he lifts 140 kg on the DL) came and critiqued his form. I found out we had been doing it wrong, not keeping our backs straight. After he showed us the proper technique, it became much harder, but I managed good form on all sets.

Reverse crunches: Added these because some guys were taking forever on the pull-up bar. Also because I love the exercise and need to strengthen my abs. Will increase with 2 crunches per set next time.

Chin-ups: Tried to do a pull-up, didn't make it. Chin-ups were incredibly hard. I managed to do three pull-ups a month back, but then I did them at the start of the workout. Either way, I'm looking forward to acquiring enough strength to do them.

Prone bridges: Good form (I think) on all sets. Will increase with 20 seconds per set next time.

Spinning was very hard, as my thighs were already pretty worked, but I managed to push myself very hard. I realize I have to eat between lifting and cardio though, as my bloodsugar was all but gone by the time I was finished spinning. I'll have to time my workouts better in relation to each other.

[Cenyon]

Wednesday 01.04.09

Squat 5x5 57,5kg
Bench 2x5 40kg, 1x5 42,5kg, 2x5 45kg
Bent over rows 5x5 50kg
Pseudo-planche pushp-ups 12/8/5
Reverse crunches 3x15

Squats went fine, had trouble on the two last reps of the last set. I'll be going up to 60kg next time probably.
Started out on bench with 40kg, but as it seemed a bit light, I went up to 42,5. I also managed those pretty fine, so I went for 45kg with the two last sets. I had problems on the two last reps with 45kg, but I will go for this weight next time. Switched inverted rows for bent over rows. I'm not performing the exercise very good, so I will read up on it and decrease the weight next time. Push-ups: I decided to complicate it, so I placed my hands level with my waist. It was a lot harder, and I'll probably be doing these for at least two weeks more. Goal is to do a full planche push-up. Added a few reps to reverse crunches, felt good/hurt like a bitch. Looking for an abdminal exercise that will let me add weight, but these will do for now. Good workout all in all.

[Cenyon]

Been a while since I updated, mostly because of exams, moving and stuff like that. I had to take a week off exercising, but I've gotten a membership at a new gym now, so everything's good.

20.05.09
BW: 65 kg
Squat 62,5 kg 5x5
OHP 30 kg 5x5
Deadlift 70 kg 5x5
Chin-ups 6/4/3
Prone bridges 3x30 secs

Lowered my squat from 70 kg to 62,5 because of some pain in the lower back, and also because I wasn't able to do full squats with 70 kg. 62,5 felt good with full squats, and I'll add 2,5 kg next time.

Been stalling at 30 kg OHP for almost a month, and I have no clue as to why. Today I didn't even manage to complete the fifth rep on the two last sets. I'm going to buy fractional weights and see if that helps me increase.

Deadlifted with good form, no back pain to speak of, really. Will add 2,5 kg on the next workout.

Wasn't able to do a single pull-up, due to heavy deadlifts and OHP most likely, so I did chin-ups instead. I wonder if I should do the pull-ups/chin-ups before the OHP and the deadlift, because I'm pretty much at the same amount of reps I was a month ago.

Prone bridges were hard, but I managed to complete with good form.


I definitely have to work on my arm and back strength. Pretty pleased with my leg strength, although I'm nowhere near my goal for squats. Felt incredibly good to work out today, as it was my second workout since starting again. First workout was painful and horrible. I also need to get up earlier and eat MORE. Living at home with my parents for the summer, so my diet isn't tip top. I'll have to work on that.

[Cenyon]

Back! Been a while since I posted here, but I've made a lot of progress since then, so its all good

My workout on friday:

BW: 66 kg

DL: 110 kg 1x5
My form was pretty decent, but I failed the fourth rep. I've decided to switch between doing heavy and medium sets. I feel like I'm stalling here, so I'll have to see what I can do about it.

Squat: 100 kg 3x5
Yeah! Pretty good form, some pain in my abductors. I'll add next week.

Bench press: 60 kg 3x5
I've finally made progress here. I was stuck on 55 kg forever, but I finally got past it. Soon BW!

OHP: 35 kg 3x5
I haven't progressed much here :/ I don't know what I'm doing wrong.

Pull-ups: 5/4/4
I'm doing the armstrong pull-up program, and its working. I suspect a lot of progress in the coming weeks.

Weighted dips 3x5 BW+20kg
Felt good!

Also, I switched from the SL 5x5 to Starting Strength's 3x5. It feels like I can lift heavier when there's only three sets.
All in all, my squats are coming along fine, with the exception of some rounding of the lower back, which I'm working on right now. DL is pretty good, but the progress has slowed a bit in the past three weeks.