Faraz's Training Log

[Faraz]

So I have been on this site for ages and have yet to start a log. I know pretty slack.... But anyways, I though I would start logging my workouts and get some feedback. I have been strenght training for about a year or so.

My stats are
Age: 28
Height: 5'11''
Weight: between 80-85kg, haven't weighed myself for a while.

Current Maxes
Squats 5x5 100kg, 1rm about 120kg (haven't tested in a while)
Deadlift 1x5 125kg, 1rm 140kg
Bench 5x5 92.5kg, 1rm 110kg
Press 5x5 57.5kg, 1rm 70kg
Power Clean 5x3 70kg

Goals for 2009
Maintain body weight around 85kg
Squat 2xBW
Deadlift 2xBW
Bench 1.5xBW
Press 1xBW
Power Clean 1.5xBW (stretch goal)

[Faraz]

First workout after 2 weeks break,
Joined a new gym which has two olympic platforms and allows chalk, and three squat rack, and cheaper then my last shitty "Fitness centre". Also reverse hypers and GHR!!

Deloaded between 10-20%
Squat 5x5 80kg
Bench 5x5 80kg
Power Clean 5x3 60kg
Leg raises 2x8
GHR 2x5

Pretty easy workout, but I will be in pain tomorrow

[Faraz]

Front squats 3x5 70kg
OHP 4x5 1x4 50kg the bastard last rep, more like 4.5 rep
Deadlifts 1x5 110kg
Dips 3x5 BW+15kg
Reverse hyper 3x8 20kg first time doing these, they were tough.

Slowly easing back into it.

[thunderdownunder]

Faraz welcome. I'm glad you finally started a log. Would be interesting to know what your starting weights were. You seem to be fairly strong considering your numbers. What caused you to deload? You didnt mention you were struggling on any of the lifts except perhaps for the OHP. Pain in the butt that lift can be. Try up to 3 more times at that weight before you consider deloading Faraz. That always seems to be the first lift ppl fail on.


EDIT Man I just realised you joined here a loooong time ago. Yes....you have been slack indeed!!

[Faraz]

Hey thunder,
Delaoded coz I had a two week break... looking to hit some prs soon.

yeah been slack and kept my log in a spreadsheet, but thought I may as well get some feedback

[Faraz]

Squats 5x5 85kg pretty easy
Bench 5x5 82.5kg
Power Cleans 62.5kg 5x3 these were not the best, think I need to focus on the shrug ... wish I could get a video
Pullups 5,4,4 I'm so bad at pullups...
Abs - Rope crunch 2x10 74kg

Did some practices for the snatch, I want to learn these and do more olympic lifts

[Faraz]

Squats 5x5 90kg
Press 5x5 50kg
Power Cleans 6x3 60kg working on getting technique right
Pullups 6,5,3
GHR 3x5

Good workout, didn't get time to do abs.

Have got a tightness/knot in my shoulder blade thats been there for weeks, have tried foam roller, even billiard ball, just can't get the bitch out. Also left hip feels tight, its been there for a while, gotta work on stretching it out, and mobility.,, also been trying to fix this for a while... any ideas anyone?

[Faraz]

Front Squat 3x5 75kg
Bench 3x5 85kg
Deadlift 1x5 115kg
Dips 3x5 BW+20kg
Hanging Leg Raises 3x8

[Faraz]

Power Cleans 5x3 62.5kg
Squats 5x5 92.5kg
OHP 3x5 52.5kg
Pullups 6,5,3
Reverse Hypers 3x8 22.5kg

[MaxJ]

That last one looks like a really great day of lifting. How difficult was learning the Power Clean for you?

[Faraz]

Yeah good workout,

In regards to pwer cleans, i read the relevant section on starting strength and did alot of practice with just the bar and light weights doing hang power cleans.... I still don't have the technique fully nailed down though, plan to start doing some power snatches soon too.

[Faraz]

Power Cleans 5x3 65kg These felt pretty good.
Squat 3x5 1x4 95kg pretty disappointed with these, as I have previously hit 100kg 5x5!
Bench 1x5 2x4 87.5kg will get this next bench session
Pullups 6,4,4
Turkish getups 2x5 12.5kg

All in all not the best workout, my head was somewhere else, need to focus when I get to the gym.

[Faraz]

Power Snatch 5x3 40kg starting to practice these....
Front Squat 3x5 77.5kg
OHP 3x5 55kg
Deadlifts 1x5 117.5kg
Dips 3x5 BW +22.5kg
Reverse Hypers 3x8 25kg

[Faraz]

Power Cleans 5x3 67.5kg
Squats 3x5 95kg
Bench 2x5 1x4 87.5kg Just missed this!!
Pullups 6,4,3
GHR 3x6

Power cleans are progressing nicely, not so happy with the bench, have to learn to tuck in my elbows more and get the leg drive right.

[Faraz]

Squats 3x5 97.5kg both Olympic platforms were busy so had to start with squats.
OHP 2x5 1x4 57.5kg Can't believe I didn't get the last set
Power Cleans 5x3 70kg
Pullup 7,5,3
Decline situps 2x10 legs started cramping so had to stop after two sets??

Loving the Power Cleans can't wait to hit body weight, looking to get a couple of coaching sessions on olympic lifts if I can find a coach around.