Faraz's Training Log

[Faraz]

Missed workout, I have a cold and didn't want it to get worse.... tough decision not to go to gym...

Will be back into it on Saturday....

[Faraz]

Power Snatch 40kg 5x3 still keeping the weight constant and working on form
Front Squats 3x5 80kg
Bench 87.5kg 1x5 1x4 1x3 Shocking bench day, going to deload and work on form.
Deadlift 120kg 1x5 getting heavy
Dips 2x5 1x4 BW+25kg I tweaked something in my right shoulder blade on the last set due to bad form i think, right arm mobility was affected, tried to stretch it out but very painful, hopefully not serious and I can train next Tuesday....

[Faraz]

Power Cleans 72.5kg 5x3 PR
Squats 3x5 100kg
OHP 3x5 57.5kg
Pullups 7,4,4

Wasn't able to make the gym this coming Tuesday, so went on monday, now have two well deserved rest days before the Thursday session.

[Faraz]

busy day today, couldn't make it to my normal gym, went to fitness first near my work...

Front Squats 82.5kg 3x5 PR form was a little suspect on the last set but give myself the benefit of the doubt this time.
Bench 70kg 3x5 heavy deleod, workling on technique will go up by 5 kg each bench workout and hopefully get past the plateau.
Deadlifts 1x3 122.5kg the fourth rep would not budge..... very disappointed with this... will distroy it next session.
Dips 15,10,8 at body weight

[LiftingNerd]

Since you post on my log from time to time I thought I'd show some courtesy and see what you are up to. Pretty good amount of weight that you're moving. Any particular reason you do sets of 5 on front squats? Just wondering since sets of 3 worked better for me. How does the shoulder feel from dips? To answer your question I am no longer doing the 5/3/1 program since I joined a powerlifting gym and I'm being put through some "let's see what this guy can do" workouts by some of the guys there.

[Faraz]

Thanks, was wondering when someone is gonna read my log....

Just doing sets of 5 coz I still see myself making beginner gains, just a break from the heavier back squats, the 3x3 is more of Texas recovery day thing, is it not?

Shoulder is ok, ice and some foam rolling did the job.

[LiftingNerd]

Good wouldn't want a little injury to discourage you from weighted dips, or dips at all. The 3x3 was for the recovery day but 5x3 would work in a normal routine. If what you're doing is working keep on it. I just found that around 100kg 5 reps was too much to maintain proper form for the whole set.

[Faraz]

Na, love doing dips, gotta get my form a bit better though, specially when I add weight
I see your point, I might switch to 5 set of 3 to keep the volume the same, my form is a little suspect on last two reps...

[Faraz]

Power Cleans 1x2 3x3 1x2 75kg Started off way too casual, not enough explosiveness, hence the missed rep at the begining, and missed the last rep.
Squats 3x5 102.5kg
OHP 1x5 2x3 + 2 push press on the last set 60kg
Pullups 5,2,3,3,3,3 Going to increase the sets but stay away from going to failure to try and increase my pullup strength which seems to be laggning.
Reverse Hypers 3x8 25kg
Leg raises 3x8

[Faraz]

Power Cleans 3x3 2x2 75kg missed a couple of rep and my form was sht, if I don't complete this with good form next time, I will deload 10%.
Squats 2x5 1x3 105kg epic fail on the last set, shit....
Bench 3x5 75kg light weight, working on form.
Pullups 4,4,3,3,3,2
Leg raises 3x8

Lower Back is sore today, probably due to bad form on a couple of power cleans.... will foam roll my hips, thoractic spine and glutes and see how it goes for thursdays session.

[Faraz]

Front Squats 5x3 85kg pr kind of a pr as I switched from 3x5 to 5x3
OHP 3x5 60kg It was awesome pressing two big plates and makeing all the sets
Deadlift 122.5kg 1x4 missed the last rep, really disappointed with my deadlift progress...
Dips 3x5 + 25kg pr

[Faraz]

Power Cleans 75kg 5x3 pr
Squats 105kg 3x5 pr
Bench 3x5 80kg
Pullups 4,4,3,3,3
Turkish Getups 3x3 per side 15kg db

Really happy with the power cleans and the squats, for the power cleans I have been focusing on the stomp to rack the bar quicker and it seems to have helped with the racking and catching the bar a bit lower. For the squats I read an article by Dave Tate on T-nation which suggest that once you push the shoulder blades together you pull the elbows forward to make your back even tighter, I tried this and it made a huge difference.

[Faraz]

Squats 107.5 3x5 pr
OHP 62.5kg 1x4 1x3+2 push press 1x1 + 3 push press - felt really weak on the OHP, I have stalled before on 62.5kg a few time, I think time to make changes to progress.
Pullups 5,5,3,3,3

Had to attend fitness first today due to work and uni commitments so no power cleans and a short workout.

[Faraz]

Front Squats 3x3 1x2 87.5kg felt really weak on these, I think I'm going to start doing 3x3 as and active recovery thing.
Bench 2x4 1x5 85kg ????? I can't explain this.
Deadlifts 3x3 122.5kg started doing 3x3, i find I maintain form better on this rep scheme.
Dips 3x5 with 20kg
Leg raises 3x8

Felt pretty weak, lack of sleep I think.

[Faraz]

Missed workout, I think the volume and lack of food is taking its toll....so I though i'll take a day off.