doit's Training Log

[guru]

Good numbers. They reflect your progress very well.

[oggynosh]

Excellent # dude, and congrats!...keep it up...

almost 8kilos of gains in BW that's great!...so far I've gained aound 5kilos, but need a least 8-10more kilos to almost lose the skinny look 4-eva! :p

[doit]

Thanks guru and oggynosh!
I am pretty sure I will loose some weight after stopping GOMAD so I will keep on doing it for a while more.

[doit]

Workout A - 06.11.2009

Squat - 82,5kg - 5/5/5/5/5 - New PR
They are feeling pretty solid.
I am thinking about changing to low-bar squat after im forced to do a deload, but im not sure. I guess high-bar squat transfers better to olympic lifts if im gonna focus on that some time.

Bench Press - 50kg - 5/5/5/5/5 - New PR
Im pushing to my limit now, curious how the next weight will be.

Power Clean - 55kg - 5/5/5 - New PR
Burning in my legs. They were solid.

Dips - 12/9/7
Adjusted the width of the bars, it felt much better. I think I have been dipping with the bars too close to each other.

Reverse Crunches - 12/12/12


My body is tight as hell, but im not really as exhausted as I use to be. Good stuff.
I have got my brothers to give me signal when I am hitting proper depth on the squats, aswell as spotting me. Less to think about in the lift, so I can really focus on the lift.

[Leot]

Awesome lifts at your weight/height combo!

[oggynosh]

Excellent workout man, keep it up......

[Glahn]

Congratulations mate. OHP is especially good, compared to the other lifts. Squats are starting to get close to 1.5XBW.

Don't worry about the BP. I felt I really was pushing my limit when I hit a certain weight. But I went on for 3 workouts without stalling. I bet you can hit at least 55 without any problems.

Maybe you should consider weighted dips, they help your pressing exercises.

Now eat and sleep like crazy!

[doit]

@leot: Thanks man, really appreciate it!

@oggynosh: I will!

@Glahn:
Thanks, I also feel my OHP number is good, especially when judging the size of my stick arms. BP is indeed lagging behind, last workout on 50 I really gave it my all and im pretty sure I can take on 52,5. We'll see about 55

I made a dip-belt for weighted dips, but I read you had to dip 15 with good form before converting to weighted or else one would stall too early.

[doit]

Workout B - 10.11.2009

Squat - 85kg - 5/5/5/5/5 - New PR
After reading about olympic squat and powerlifting squat here on the forum, I found out that I have been using Low-bar cues when doing High-bar squat. I have been sitting back like one does on the low-bar squat, to involve the hamstrings more. This was obviously wrong on high-bar squat. To my surprise, when doing the high-bar squat proper today without the sit back, it was much easyer.
I guess im pretty quad dominant from the olympic weightlifting.

Overhead Press - 42,5kg - 5/5/5/5/4
This is so unlucky, exactly the same as last workout on OHP.

Deadlift - 75kg - 5/5/5/5/5 - New PR

Chin-ups - 9/5/4

Im not worried about having squatted "low-bar like" with high-bar placement, I think it have been good for the posterior chain, the hamstrings and the lower back.
Im looking further now on the Squat.

Prone Bridges - 3x1min

[Glahn]

but I read you had to dip 15 with good form before converting to weighted or else one would stall too early.

The groove - grease it!

[doit]

Workout A - 12.11.2009

Squat - 87,5kg - 5/5/5/5/5 - New PR
Tough squat today. Some reps I went deeper than necessary and got problems getting out of the hole. I think 90kg is realistic next workout with good recovery and eating, but im pretty sure im hitting the wall anytime soon now.

Bench Press - 52,5kg - 5/5/5/5/5 - New PR
This is almost my limit at the moment, next bench workout will be brutal. Bench press is definitely my weak point on this program since this is the only exercise Ive never trained consistently in my life.

Power Clean - 57,5kg - 5/5/5 - New PR
Beginning to catch the bar alot lower than before, still solid. Can't say it enough, the volume on these are killing me. Feels great afterward though.

Dips - 14/6/6
Im always in a hurry at the end of the workout, especially now when the workout takes 1,5 to 2 hours to finish. Have to finish before the hockey players are gonna use the gym.
The low number on set 2 and 3 is a result of small rest time between the sets.

Reverse Crunches - Had to skip.

Looking at my progress really fires me up to keep on lifting heavy, and harder. I seriously thought 80kg on Squat was my limit, I was preparing on that session on dumping the weight if I had no spotters next workout on 82,5kg.
I have never doubted on how important the mental focus is when lifting weights, but I have seriously underestimated it.
I haven't experienced a so big effect and fast progress by mentally preparing and focusing on the lift since I started with SL5x5.
With poor mental focus, im sure I would have been stuck for some weeks ago. Great stuff.

My Olympic coach always got frustrated when I were about to try setting a Personal Record when my response towards the lift was; "I think I can pull this one off." With a uncertain mind.
He always replied; You don't think you can pull it off, either your set to succeed on the lift or you don't even try. This may be the difference between an succeeded lift and an failure.

[atypical1]

Great job on the PR's. Those are always motivational.

That's very astute of you to notice how important the mental aspect is. You see guys in the gym all the time who don't have that focus that they need and it shows. The beauty about all of this is that you never really know where your limit is until you actually hit it.

james

[guru]

Congratulations on the triple PRs.

He always replied; You don't think you can pull it off, either your set to succeed on the lift or you don't even try. This may be the difference between an succeeded lift and an failure.

These are very wise words - worthy of sticking on the wall in front of you. It's true not only about the lifting, but for life in general.

[doit]

Thanks James and guru, your notes are so true.
I will hit the weight tomorrow and continue until I hit my true plateu.

[oggynosh]

nice man, u keep on hitting new PR every single workout that great!.. good job man!