doit's Training Log

[oggynosh]

oggynosh: hehe, ATG squat is rarely seen in any gym, and heavy ATG Squats are really impressive.
I used to do ATG squats too, but now that I want lift as heavy as possible, I only want to break parallel. Trying to not exceed 4-5min rest between sets too keep up the intensity, but each minute does indeed help. I will ensure I hit depth, and next workout I will tape myself and post it.
My brother is really unsure about my depth, can't be sure if it breaks parallel, hit parallel or is barely over. :p
I think a deload for me too would benefit on the squat, would give us the extra rest and time for recovery

I agree with u a 100% man dude, yesterday I deloaded to 136 from 165 and It was like a relief for my legs bc during the last 5-6 workouts everytime I break parallel I feel a lil pain on my hamstrings near my genitals...so that's why I deloaded, to give my legs a break to recover and keep my form as smooth as possible... ...

[doit]

Workout B - 19.11.2009

Squat - 92,5kg - 5/5/5/5/5 - Technical fail
I forgot to bring with me the camera, so I didn't get to tape the session. My brother is not sure if im breaking parallel or just hit parallel, even after teaching him whats the correct depth.
I will get the camera for the next and last session on 92,5kg squat.
Common with last time, I got through all the sets and reps but I won't consider it a PR.

Overhead Press - 45kg - 4/3/2/2/1

Deadlift - 82,5kg - 1x5 - New PR

Chin-Ups - 7/4/3
Were in a hurry, so there were not much time for rest inbetween.

Ill remember to tape next squat session.

[Glahn]

It's a good thing that you won't increase the weight, unless you are 100% sure about your technique. I myself would deload the weight 10 kg, just to be safe. Do whatever feels right

Have you considered a microload on the OHP instead? 43-44 kg?

Congrats on Deadlifts PR

And you should pay more attention to the chin-ups, it's a great exercise >:|

[doit]

It's a good thing that you won't increase the weight, unless you are 100% sure about your technique. I myself would deload the weight 10 kg, just to be safe. Do whatever feels right

Have you considered a microload on the OHP instead? 43-44 kg?

Congrats on Deadlifts PR

And you should pay more attention to the chin-ups, it's a great exercise >:|

The form isnt that bad, only lack of depth, so I will try the last session and see how it goes.

I have considered a microload, but ill do a ordinary deload one more time before microloading
Its a shame that I have to hurry through the session, because of hockey players who is using the gym at seven o'clock.
A deload on squat will reduce the time so looking forward for that. And maybe reduce the volume when that time comes.
I bought a chin-up bar at home, but there is no door in the house were it doesn't wreck the door or a suitable place to do them.

[doit]

Workout A - 24.11.2009

Squat - 92,5kg - 5/5/5/5/5 - Is this attempt accepted?
Depth was muuch better after adjusting the technique a little bit! Figured out that the common "sit back like sitting back on a chair" on highbar/oly squat is a no no and was a issue cause it was a natural movement when I have done low-bar squat for a while.
Removed the excessive "sit back" and allowed me to sit down between the heels. One issue now I figured, is that the bar on some reps tend to lean forward and I feel the weight a little on the toes, instead of having the weight in the middle of the foot.
Here's the video, Please give me hard and honest criticism, thanks.



Mind you, that im doing high-bar olympic squats.

Bench Press - 57,5kg - 5/4/5/4/3
Im trying to lower the bar a little bit further down on the chest, which I feel is hitting the chest more. Also, the triceps was toast after this bench session.

Power Clean - 62,5kg - 3/3/2
Those were heavy. At this point I was pretty much out of energy, which most of the part was drained from the heavy squats today.
Ill nail this next time.

Dips - 10/7/3

Reverse Crunches - 12/12/12

If nothing else, please criticism my form on the squats.
I will deload the squat next session whether it is a "accepted" squat or not, but would like to know if this can be counted as a PR? Be honest. The last sets the depth tends to lack or?

[oggynosh]

Nice vid bro!, I think they are very very acceptable, the depth looks good to me, not to say perfect, but good enough, you're going down till you have to go I think,...and which is great is that you keep a very controlled movement during thwe whole set.

Im still far from getting to 90KG, but Im aiming high too

Regarding BP, you can try resting a lil more on BP, to fully recovered, and hit them as hard as possible. That's what works for me

Great PR, keep it up dude!

[doit]

Workout B - 26.11.2009

Squat - 70kg - 5/5/5/5/5
Working on the form, and I feel it much better already. Im going as deep as I can now.
Even after the deload, I can feel the burn in the thighs. I guess im weak at the rock bottom.

Overhead Press - 45kg - 5/4/5/3/2
Sorry, a little cheating on the 2nd and 3rd set were I was distracted and got more than 5min rest before the set.
Distracted by some cool weightlifting analysis that were done today.

Deadlift - 87,5kg - 1x5
This got heavy pretty fast. When the weight gets very heavy, is it ok to change to 5lbs increases again?

Pull Ups - 8/4/3

Prone bridges - 3x1min

Good workout. There were some testing with a camera and a weightlifting analyzer program, which draws a line of the bar path in a lift.
Tested one of my snatch on 45kg, went well. Awesome program, but a shame the program cost an insane amount of about 4500 euro.
Ill check the web for a freeware program, if it exists.

Traveling to the capital city Oslo tomorrow to attend the trainer course. I will work out on saturday, but since im going to train/learn Olympic lifts with fellow olympic lifters, I won't be doing the SL5x5 program on saturday. But I will do the squats.

[Leot]

Theres no problem going back to 2.5kg increments, better to keep adding weight more slowly than to stall.

[doit]

Workout Olympics lifts - 28.11.09

Were on a coaching course in olympic weightlifting, which allowed us to work out on saturday with our own program.
Everyone were training oly. lifts so I felt as a trainee at coaching olympics lift, I had to train it aswell and skip the SL5x5 session for today.
Long time since I last did clean&jerk, so I thought I would not be able to lift as much as before, but.. To my surprise, the weights were surprisingly easy. Added weight on the bar up to my PR, which is 72,5kg, which also was easy.
I suddenly changed the attitude from merely training to try set a new PR today.
Ended up with a new PR on 80kg clean&jerk.
Felt also i had more in the tank and could lift more if I increased the weight systematically and not tire me out with lifting 72,5kg first, then 75kg and then 80kg.
Next olympic events will be a event full of new PR's im sure.

This result is indeed coming from all the squats, deadlift and cleans from the SL5x5 program. The clean was merely a bother on 80kg.
The jerk was heavy, but most of it was due to technique which have been rusty from being away from olympic lifts.

Next workout I will continue the SL5x5 journey.

[Glahn]

Congrats on your PR

[doit]

Congrats on your PR

Thanks!

[atypical1]

Nice PR. I assume that you're liking the oly lifts?

james

[doit]

Workout B - 01.12.2009

Squat - 72,5kg - 5/5/5/5/5
Depth is deep and good.

Overhead Press - 45kg - 5/4/3/3/2
Now on to the deload, and follow up with micro loading when im hitting this next time.

Deadlift - 90kg - 1x5
This is incredibly heavy. What a good feeling.

Chin-ups - 8/6/3

Prone Bridges - 3x1min

[doit]

Nice PR. I assume that you're liking the oly lifts?

james

That's right james, and they have always been my favorite lifts.
Which is why, im going to start olympic lifting again, and compete.

SL5x5 have been an awesome program for strength which converted good to the oly lifts. 65kg clean and jerk were brutal 3 months ago, there was no way I could lift more. Now I could lift 80kg or more like nothing.

[oggynosh]

Nice pR mate, keep it up