But I did. These guys have been a great help and encouragement through some tough times for me and they probably don't even realize it. - Pagangoddess2/8/09, 9th lift, Routine B (c)
Squat - 130 lbs
Overhead - 75 lbs
Dead - 115 lbs
Chins - 5,3,3
Bridge - 3 X 30 form is getting better, tighter abs & glutes
2/6/09, 8th lift, Routine A
Squat - 125 lbs
Bench - 85 lbs/ adding 10 lbs per lift here but not for much longer
Inverted - 13,8,7
Push ups - 15,10,9
Reverse - 17,15,12
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Dave K's Training Log
53 posts • Page 1 of 4 • 1, 2, 3, 4
Re: Dave K's Training Log
by rere on Mon Feb 09, 2009 5:35 pm
Good workout dave, keep it up
Rere's training log II
The squat, press, deadlift, and bench press have been used for decades by the strongest athletes on the planet. There is good reason for that. Any program that doesn’t use them is inferior to one that does.
Mark Rippetoe
The squat, press, deadlift, and bench press have been used for decades by the strongest athletes on the planet. There is good reason for that. Any program that doesn’t use them is inferior to one that does.
Mark Rippetoe
-
rere - Posts: 1709
- Joined: Thu Aug 14, 2008 10:41 am
- Location: Leeds, UK
Re: Dave K's Training Log
by Davek on Mon Feb 09, 2009 5:39 pm
Thank you! I've been very glad to have found SL. It's going pretty good so far but I know it will get harder once the weight gets heavier.. Thanks again, dk
- Davek
- Posts: 209
- Joined: Fri Jan 16, 2009 7:16 pm
- Location: Albany, NY
Re: Dave K's Training Log
by Davek on Tue Feb 17, 2009 1:51 pm
49yrs old.
BW, 180 lbs, up 1pound since last week.
BF% was 18.5 last week & will measure again this weekend. Goal is 17% by 3/1/09. Everything is going very good. Squats are getting hard during end of each set - keeping very good form.
Routine A, 2/14/09
Squat 145, 5X5
Bench 105, 5X5, still adding 10lbs but next RA may be the last before going to 5.
Inverted, 15,9,9
Push ups, 15,12,11
Reverse, 22,17,13
Routine B chins, (c) 2/16/09
Squat 150, 5X5,
Overhead, 85, 5X5
Dead, 125, 5X5
Chins, 6,4,3
Bridge, 1 leg on 2nd & 3rd set.
BW, 180 lbs, up 1pound since last week.
BF% was 18.5 last week & will measure again this weekend. Goal is 17% by 3/1/09. Everything is going very good. Squats are getting hard during end of each set - keeping very good form.
Routine A, 2/14/09
Squat 145, 5X5
Bench 105, 5X5, still adding 10lbs but next RA may be the last before going to 5.
Inverted, 15,9,9
Push ups, 15,12,11
Reverse, 22,17,13
Routine B chins, (c) 2/16/09
Squat 150, 5X5,
Overhead, 85, 5X5
Dead, 125, 5X5
Chins, 6,4,3
Bridge, 1 leg on 2nd & 3rd set.
- Davek
- Posts: 209
- Joined: Fri Jan 16, 2009 7:16 pm
- Location: Albany, NY
Re: Dave K's Training Log
by guru on Fri Feb 20, 2009 7:52 am
Congrats Davek,
Good numbers there. You're truly an inspiration, especially for us over 40s.
Good numbers there. You're truly an inspiration, especially for us over 40s.
Strength is Life. Weakness is Death - Swami Vivekananda
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
-
guru - Moderator
- Posts: 2461
- Joined: Tue Sep 23, 2008 10:21 am
- Location: Mumbai, India
Re: Dave K's Training Log
by Davek on Fri Feb 20, 2009 6:01 pm
Thank you sir. Feelin' real good about SL. Squats are at 160lbs/72.72kg as of this morning & still below the knees.
- Davek
- Posts: 209
- Joined: Fri Jan 16, 2009 7:16 pm
- Location: Albany, NY
Re: Dave K's Training Log
by Davek on Mon Feb 23, 2009 1:59 pm
First Month. Week ending 2/22/09/ Goal 17% BF by 3/1/09. Presently 18.5%. BW180lbs/81.81kg, added 1lb lean mass since last BF measurement 2 weeks ago.
Squat 165/75kg Ass to Grass, starting to fight me a little but still adding
Bench 120/54.54kg
Inverted 12,8,8 chest to bar
Push ups 15,12,11 Feet on 55cm ball
Reverse 20,13,12 Knees not quite to head on 2nd & 3rd set
Squat 160/72.72kg
Standing 90/40.90kg
Dead 130/59.09kg
Pulls 4,4,3 straighter body & increase in Total by 1
Bridge Good here, 1leg 2nd & 3rd set
Squat 165/75kg Ass to Grass, starting to fight me a little but still adding
Bench 120/54.54kg
Inverted 12,8,8 chest to bar
Push ups 15,12,11 Feet on 55cm ball
Reverse 20,13,12 Knees not quite to head on 2nd & 3rd set
Squat 160/72.72kg
Standing 90/40.90kg
Dead 130/59.09kg
Pulls 4,4,3 straighter body & increase in Total by 1
Bridge Good here, 1leg 2nd & 3rd set
- Davek
- Posts: 209
- Joined: Fri Jan 16, 2009 7:16 pm
- Location: Albany, NY
Re: Dave K's Training Log
by guru on Thu Feb 26, 2009 2:11 pm
Davek wrote:First Month. Week ending 2/22/09/ Goal 17% BF by 3/1/09. Presently 18.5%. BW180lbs/81.81kg, added 1lb lean mass since last BF measurement 2 weeks ago.
Squat 165/75kg Ass to Grass, starting to fight me a little but still adding
Bench 120/54.54kg
Inverted 12,8,8 chest to bar
Push ups 15,12,11 Feet on 55cm ball
Reverse 20,13,12 Knees not quite to head on 2nd & 3rd set
Squat 160/72.72kg
Standing 90/40.90kg
Dead 130/59.09kg
Pulls 4,4,3 straighter body & increase in Total by 1
Bridge Good here, 1leg 2nd & 3rd set
Didn't quite get thqat Davek, did you deload on squats or the order is reverse?
Strength is Life. Weakness is Death - Swami Vivekananda
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
-
guru - Moderator
- Posts: 2461
- Joined: Tue Sep 23, 2008 10:21 am
- Location: Mumbai, India
Re: Dave K's Training Log
by Davek on Thu Feb 26, 2009 2:34 pm
oops, sorry, order is reverse. no deoad yet. got 175lbs/79.54kg squat this morning. Saturday will be BW 5X5 & I think I can still add.
Thanks for looking in on me.
Thanks for looking in on me.
- Davek
- Posts: 209
- Joined: Fri Jan 16, 2009 7:16 pm
- Location: Albany, NY
Re: Dave K's Training Log
by Davek on Mon Mar 02, 2009 1:58 pm
Week ending February 28th. Could not measure BF, no one to help w/ the calipers. Last measure was 18.5% at 180lbs/81.81kgs.
Great news: Squat weight is now BW 5X5. Here are the current lifts:
2/28/09
Squat 180/81.81
Over 100/45.45
Dead 140/63.63
Pulls 4,4,3 Same as last lift w/ pulls but straighter body, form getting better
bridge, 1leg on 2nd & 3rd set
2/26/09
Squat 175
Bench 125/56.81
Invert 9,10,11 Still the only exercise that fights me but chest to bar now. Total increase by 1
Push ups (feet on 55cm ball) 15,15,10 Good here
Reverse 20,15,13 Good here too
Great news: Squat weight is now BW 5X5. Here are the current lifts:
2/28/09
Squat 180/81.81
Over 100/45.45
Dead 140/63.63
Pulls 4,4,3 Same as last lift w/ pulls but straighter body, form getting better
bridge, 1leg on 2nd & 3rd set
2/26/09
Squat 175
Bench 125/56.81
Invert 9,10,11 Still the only exercise that fights me but chest to bar now. Total increase by 1
Push ups (feet on 55cm ball) 15,15,10 Good here
Reverse 20,15,13 Good here too
- Davek
- Posts: 209
- Joined: Fri Jan 16, 2009 7:16 pm
- Location: Albany, NY
Re: Dave K's Training Log
by guru on Mon Mar 02, 2009 3:46 pm
Congratulations on the BW squat...& also the 100 lb OHP. Two achievements in one workout!
Strength is Life. Weakness is Death - Swami Vivekananda
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
-
guru - Moderator
- Posts: 2461
- Joined: Tue Sep 23, 2008 10:21 am
- Location: Mumbai, India
Re: Dave K's Training Log
by rere on Wed Mar 04, 2009 10:18 pm
Congrats on the bw Squat. next step 1.5xbw
Rere's training log II
The squat, press, deadlift, and bench press have been used for decades by the strongest athletes on the planet. There is good reason for that. Any program that doesn’t use them is inferior to one that does.
Mark Rippetoe
The squat, press, deadlift, and bench press have been used for decades by the strongest athletes on the planet. There is good reason for that. Any program that doesn’t use them is inferior to one that does.
Mark Rippetoe
-
rere - Posts: 1709
- Joined: Thu Aug 14, 2008 10:41 am
- Location: Leeds, UK
Re: Dave K's Training Log
by Dogfish on Thu Mar 05, 2009 12:24 am
Congrats on the BW squat and 100lb OHP!
To echo Guru... two milestones in one workout... outstanding!
To echo Guru... two milestones in one workout... outstanding!
...he not busy being born is busy dying.
-Bob Dylan (1941 - ) http://www.youtube.com/watch?v=2bjqYPH7rAo
Log
SL5X5 Start: 10/20/08
55yrs, 5' 7", 241lbs, BF 29.5% 03/06/09
DL 295, Squat 275, BP 175, OHP 130
-Bob Dylan (1941 - ) http://www.youtube.com/watch?v=2bjqYPH7rAo
Log
SL5X5 Start: 10/20/08
55yrs, 5' 7", 241lbs, BF 29.5% 03/06/09
DL 295, Squat 275, BP 175, OHP 130
-
Dogfish - Posts: 220
- Joined: Sat Nov 08, 2008 5:45 pm
- Location: Princeton, New Jersey USA
Re: Dave K's Training Log
by Davek on Mon Mar 09, 2009 12:52 pm
Thank you all. Well here is week ending 3/8/09: My squat is now at 200/90.90 but the very last rep was terrible form. My thought is a redo but let me know if I should continue adding. Here is the last two w/outs:
Squat: 200/90.90 form bad on last rep, redo?
Overhead: 110/50. 55545 again this is a redo as my 4th set was only 4 reps.
Dead: 150/68.18 gd here
Pulls: 6,5,4 Impressed myself here, remember I couldn't even get 1 when I started 2 months ago
Bridge sideways now & added leg raises
Squat: 195
Bench: 135
Inverted: 13,8,7 gd form & getting close to 15 on first set.
Dips: 10,5,6 really feel the pecs here
reverse: 12,8,7
Squat: 200/90.90 form bad on last rep, redo?
Overhead: 110/50. 55545 again this is a redo as my 4th set was only 4 reps.
Dead: 150/68.18 gd here
Pulls: 6,5,4 Impressed myself here, remember I couldn't even get 1 when I started 2 months ago
Bridge sideways now & added leg raises
Squat: 195
Bench: 135
Inverted: 13,8,7 gd form & getting close to 15 on first set.
Dips: 10,5,6 really feel the pecs here
reverse: 12,8,7
- Davek
- Posts: 209
- Joined: Fri Jan 16, 2009 7:16 pm
- Location: Albany, NY
Re: Dave K's Training Log
by guru on Mon Mar 09, 2009 3:04 pm
Redo, form before numbers, always.Squat: 200/90.90 form bad on last rep, redo?
Strength is Life. Weakness is Death - Swami Vivekananda
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
-
guru - Moderator
- Posts: 2461
- Joined: Tue Sep 23, 2008 10:21 am
- Location: Mumbai, India
53 posts • Page 1 of 4 • 1, 2, 3, 4
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