Ghost's Training Log

[Ghost]

Hmm, guess I could consider videoing myself. I've just got this illogical apprehension towards posting my face in the internet.

Squats 5x5 90kg: I think I found out what was wrong. My upper body wasn't centered between my legs during descent but instead I was putting more weight to left, funny though that the pain always came in the ascent part. Need to pay extra attention to that 'cause I apparently don't need to be much off from the center for the pain to come. Also my training buddy noticed that my back rounds just a little bit in the lowest position. Will start to develop flexibility more.
OHP 1x4 47,5kg 5x5 40kg: Failed again in the first set. I don't know what I did differently when I got two sets completed in the first try.. Well, deload time.
Deadlift 1x5 140kg: Holy smokes it's heavy! Two reps with overhand grip. Second one was a bit so-so.
Pull ups 3x(1-F) (12,7,6): Still no belt. Followed Westsider's advice and will left at least 1 rep short of failure.

[Westsider]

Its nice to have a training partner check out your technique. I feel honored that you are following my advice regarding the pullups. Nice work on the deadlifts.

[Ghost]

Thanks And yeah, a training partner's definitely not a bad thing. It's much more fun working out when there's someone to talk and joke with between sets. Plus there's someone to tell if form tends to slip in an exercise.

Squats 5x5 92,5kg: Don't really know what to say about these. Concentrated much more with tightening my core/holding breath.
Bench Press 5x5 (5,4,4,3,2) 72,5kg: Not surprising. Still got two tries.
Bent Row 5x5 (5,4,5,5,4) 57,5kg: Missed my chest with a few inches. Will go up next time.
Dips 3x5 16,25kg: Some resourceful guy made an improvised weight belt out of the leftover chain and a regular weightlifting belt. Now I can continue with weighted dips/pull ups. Surprisingly easy even though I'd done two 3xf sets and missed one set in previous workouts.
Dragon flags 3x5: Managed to do the first 2 reps with mediocre form, next three were just half-assed ones and the rest were negatives.

[Ghost]

Squats 5x5 95kg: Had an aha! moment yesterday when I was doing bw squats in the evening trying to figure out what I was doing wrong. My stance was too wide and toes weren't pointing out enough. Squatting felt much more comfortable today and the hip pain was gone completely. It also felt more in my posterior chain than before.
OHP 5x5 37,5kg: Easy, had an aha! moment with this few days ago too. Now I actually manage to lean forward like it should be done. Or it could just be the result of mobility work on my shoulders finally providing results.
Deadlift 142,5kg: Doing 1x140 with overhand during warmup was so heavy that I decided to not even try to use it in the work set, consequently it didn't feel as badly in my arms than before. Still heavy as s**t though!! And oh yeah, another pr.
Pull ups 3x5 7,5kg: Not much to say. Still kinda bummed that my weight's been ~10kgs more on this. It'll come though.

[pagangoddess]

Congrats on the DL PR!

Glad you worked out the kinks on the squat. Aha moments are nice.

[Ghost]

Thanks PG! Didn't know you were still keeping up with my log.

Squats 5x5 95kg: Didn't increase the weight because I was at a track just a few hours before gym. In hindsight, I could've increased it. Oh well at least I won't have as bad doms tomorrow.
Bench Press 5x5 (5,4,2,4,2) 72,5kg: No idea what just happened there. Third try left.
Dragon Flags 3x5: First set regularly and the rest were negatives.

Cut the workout short 'cause I had to pick up a friend at the train station. Damn him for missing the bus!

[Westsider]

If that was me I would have told him to wait .

[Ghost]

Almost did but the dude was pretty sick, could barely stand and the next bus was leaving after about one and a half hours.

Squats 5x5 97,5kg: Lost concentration in few reps and form suffered a bit. Nothing bad though.
OHP 5x5 40kg: Doesn't require much effort.
Deadlift 1x4 145kg: Didn't look so promising when my overhand grip failed during warm up with 140kg. And what do you know, failed on the last rep by not being able to lock out. Should've known I couldn't make 2xBW without stalling.
Chin up 3x5 8,75kg: Pretty heavy because of resting so little after the deadlift.
Prone Bridge 3x50s: Hard because of the dragon flags last wo. Left side started cramping in the last set.

[Westsider]

Nice OHP. I need to work on mine. It sucks hardcore.

[Ghost]

Good? OHP? That's a first. I've always thought my ohp sucks. But thanks.

Squats 5x5 100kg: Almost lost my balance on one rep suddenly. Had to take a few steps forward to save it.

[Ghost]

Went away for the weekend and didn't have access to a gym. Did a light workout today because I'm going again tomorrow with my training partner to get back on the actual program.

Squats 5x5 80kg: Way easy. Barely felt it.
Dips 3x5 16,25kg: Meh, now the replacement belt was broken and I had to do another one. Not as good as the previous because it's so narrow/thin, feels like the weights could drop at any moment.
Dragon Flags 3x5: Two sets regularly, final was negatives. Not really good form wise but definitely progressing.

[Ghost]

Squats 5x5 100kg: Repeated the weight from Friday because my form didn't feel that solid then. Plus I was a bit hesitant how much the yesterday's workout would affect the lifting. Went up pretty nicely though, training partner said that my back wasn't rounding.
OHP 42,5kg: I wonder how I managed to get that 47,5kg when even this feels so heavy. Well it went up nevertheless.
Deadlift 1x4 145kg: #"%%¤&"@#!!! This time I couldn't even get the last rep up.
Pull ups 3x5 8,75kg: Hard, because I did them almost immediately after deadlifts. I was in a hurry to sauna. Damn apartment buildings and their scheduled sauna turns...

[Westsider]

Why do you need the sauna? Perhaps your technique was a bit off on the deadlift. Make sure that your shoulders don't go over the bar in the starting position and that you pull up AND back when you lift the weight off the floor.

[Ghost]

Hehe, I need the sauna for relaxation, washing and socializing with friends who happen to be there at the same time. Since it's an apartment building where I live, there's only scheduled access to sauna on certain days, unless one wants to pay extra to rent it, but that just goes against the basic rights of a Finn and his sauna.

I don't know about the form. It could've been that too but mostly it was simply fatigue. My legs were visibly shaking after the fourth rep, I didn't have strength left in my grip, I was out of breath, the whole nine yards basically.

[Ghost]

Squats 5x5 102,5kg: No particular problems here. Heavy, but form stayed pretty good all the time.
Bench Press 5x5 (5,5,3,2,1) 72,5kg: Third time failing. Time to deload. I think I need to get some chalk or something to help my grip with this. The bar is so worn out that as soon as my palms sweat even a little bit, my grip wont hold and hands start to slide. Makes lifting way more hard.
Bent Row 5x5 (5,4,3,5,4) 57,5kg: All missed reps were only an inch or so from touching my chest.
Dips 3x5 17,5kg: Overkill.
Dragon flags 3x5: Pain. No another way of describing it.