Dave K's Training Log

[Davek]

2/8/09, 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

[rere]

Good workout dave, keep it up

[Davek]

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]

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.

[guru]

Congrats Davek,

Good numbers there. You're truly an inspiration, especially for us over 40s.

[Davek]

Thank you sir. Feelin' real good about SL. Squats are at 160lbs/72.72kg as of this morning & still below the knees.

[Davek]

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

[guru]

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?

[Davek]

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.

[Davek]

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

[guru]

Congratulations on the BW squat...& also the 100 lb OHP. Two achievements in one workout!

[rere]

Congrats on the bw Squat. next step 1.5xbw

[Dogfish]

Congrats on the BW squat and 100lb OHP!

To echo Guru... two milestones in one workout... outstanding!

[Davek]

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

[guru]

Squat: 200/90.90 form bad on last rep, redo?

Redo, form before numbers, always.