J-Boy's Training Log

[J-Boy]

16/07/08

Squat - N/A
I didn't squat today in fear of aggravating anything i might have done in the last session. Me and J-dog decided today that we're going to 100% focus on mobility and make sure that we can do everything before we continue with squatting at bigger weights, because we are just going to injure ourselves (as i may have done).

Inverted Rows 5 5 5 5 5
These felt really god, especially after we changed from doing 3 sets of 10. My back usually hurts on these (that stinging pain i usually get just below my shoulder blade), but i think doing sets of less meant it was under less sustained strain and also doing thoracic mobility tennis ball sits ups has improved my back health.

Bench Press - 57.5kg - 3 2 0 0 1
These were very hard as can be seen by my number of reps. I've got two more sessions to try this weight, but if i have to de-load then i'm fine with that. I'm interested to see how i do next time.

Push Ups 30 14 10
and Dips 5 5
I have been slowly adding dips back in as an exercise after feeling pain around my collarbone around the start of the program. Having done push ups to improve shoulder health (and that area), I have been glad to start doing dips again but i am keeping the no. of reps at 5 just so i don't do it again. These were a bitch today, and i really felt them, especially after doing bench. I was shaking.

Turkish Get Ups N/A
I tried to do these, but my body would not let me. I simply couldn't support my body with my floor hand after doing the previous exercises. In the future i'm not going to do these last.

Reverse Crunches 10 10 10
I did these instead of TGUs and i felt the burn. All i have to say.

To sum up then, me and J-Dog are thinking of focusing extremely on mobility and stretches etc. For example, to be able to squat at higher weights, we are going to need to be able to do low bar (which i have almost got down, but J-Dog was having problems.) Therefore, until we can do low bar through dislocations and other suchlike back exercises, we are not going to back squat. Our plan is to target all problems and eliminate them through stretches (buying Magnificent Mobility should help too), and then once we feel we have got no problems we shall continue?

Does this seem an advisable plan? I know we should squat ,(we could front squat instead, which we've done before), but i don't think it makes sense to lift big if lifting bigger weights (which we have progressed to by adding 2.5kg each week as the program states) means that our form is going to deteriorate due to problems with our mobility therefore increasing the risk of injury.

Any thoughts?
Cheers,
J-Boy

[eury13]

Congrats on reaching body weight squats! That's a great milestone.

I'm pretty new at this, so take my advice with a grain of salt, but I don't think you should completely stop squatting while you work on flexibility. Maybe cut back to twice a week and only up the weight weekly? It's great that you're so focused on proper technique, but you should probably keep squatting to practice the technique you're improving while also maintaining the strength you have achieved.... just my $0.02.

[J-Boy]

18/07/08
Squat - N/A
We gave squat a rest for one more session and then we're goin to go back into it today. My leg feels fine now - hopefully should be cool for later on.
Overhead Press - 35kg - 5 5 5 4 4
Was pretty happy with this even if it was a deload weight. My shoulders were really feeling it and thats all you can ask for is it not?
Dead - N/A
There was a guy benching who had pretty much all the weights and we were under a time restriction today as i had something to attend to after the gym, so i gave it a miss.
Chins - 8 6 3
These felt really good. I'm happy with the form; a great exercise.
TGUS - 4kg - 5R 5L 5R 5L
Absolutely knackering. Did not realise the mistake of putting them last, last session. In future, will defo not do them last as they are killers.

Overall it wasn't that great a session, but we did our best with the time we had etc. I'm hoping for a better sesh today.
J-Boy

[J-Boy]

Missed session on 23/07/08 due to illness.

Friday 25/07/08
Front Squat - 25kg - 5 5 5 5 5
Really enjoying these while sorting out back squat problems. I felt them pretty good even at this low a weight.

TGUS - 5kg - 5X3 in each hand.
Finally learnt to do them earlier on in the workout. Absolute bitches. Sweating profusely after these.

Inverted Rows - 5 5 5 5 5 5
My back is holding up much better now. I don't feel the pain as much, if at all sometimes. May move back to barbell rows at some point, though these are doing fine for the moment.

Bench - 57.5kg - 5 3 3 3 3
Even though i stalled 3 times, and now have to deload, i'm really proud with how these went as at least i did better each time. What a great exercise.

Push Ups 25 10 10
Didn't do as many as usual, but its because i did more dips and must have bene generally more tired.

Dips 5 12
Happy that i managed 12, but i've still got to be careful because my shoulder hurts a bit still.

Overall, i felt much better after this workout and am pleased with how it went.

[J-Boy]

Sunday 27/07/08

Front Squat - 30 kg - 5 5 5 5 5
I enjoying doing these. No problems today. Getting progressively harder, am starting to feel them much more.

TGUS - 5kg - 3X5 in each hand
These are the absolute best. I've tried doing 5X3 and 3X5 and i feel these much more. I prefer them this way. Will move up to 6kg next time.

Overhead Press - 35kg - 5 5 4 5 3
I think that i am getting over a mental block with this exercise, with the help of my friends. Although i have deloaded a fair few times, i am still feeling it most definitely.

Dead - 80kg - 1 1 1 1 1
I haven't deadlifted for about 2 weeks so i lessened the weight by 7.5kg. I enjoying doing this... i haven't lifted because i was paranoid about my form, but i do everything it says in the eBook and it seems to be fine.

Chins - 9
I only managed one set because i ran out of time. Nonetheless, i was happy.

[J-Boy]

Wednesday 30/07/08

Front Squat - 32.5kg - 5 5 5 5 5
Nothing to report really. Felt a bit dizzy at one point after cleaning it up, and my vision went really blurred for a couple of secs, but form wise i was fine. Could do with some work on cleaning though. Can be problematic sometimes.

TGUs - 5kg - 3X5 in each hand
Did what they've done every time i've done them - left me as one sweaty fuck. Thought i'd try 6kg, but i wasn't up to it - 5kg sufficed! I'm getting the form better each session, and my buddy is goin to help me with breathing with them.

Bench Press - 40kg - 20
I went on my own today for the first time, and there was nobody else in the gym to spot me, so i pressed a weight which i knew i could unrack safely without any dangers. Because of the lower weight, i decided to increase the reppage. Probably should have done 25 in hindsight, seeing as 5X5= 25, but i guess i wasn't thinking. Anyway, my chest was burning pretty bad from doing 20 (just not used to that high amount of reps), but it was only a one off because of the circumstances.

Chin Ups - 9
At this point of the session i didn't feel like doing just dips and push ups. It'd already been a bit different so far -i'd missed out Inverted Rows because some guy was spending years on the smith machine - so i thought i'd continue the theme. I decided to do chins, push ups, dips and pulls. Anyway, these felt really good. Hopefully i'll be able to do 12 soon. I'm doing them as full as possible - from a literal hang, to over the bar.

Push Ups - 16 10
I wasn't that happy with this amount of reps as i usually get around 30, but thats after doing the usual routine. Ah well, theres always next time. I did another 10 at the end as a kind of consolation.

Pull Ups - 4
Again, this was not a massive amount as i usually get about 8. I think doing all these exercises near each other in one go was a bad idea, as i didn't do anywhere near as much as i thought i would. It was still fun though.

Dips - 10
I was chuffed with this amount, however, after doing all the stuff before.

I probably shouldn't have done the sets of dips etc at the end, and only doing one set of 20 on the bench wasn't exactly taxing - so on the face of it, this wasn't the best workout. It wasn't bad. It was just a bit confused as i was on my own for once, and thought i'd mix things up. I think i was in two minds because orignally i was going to try and do the Dirty 30, but then i thought i better do front squat, and then i did TGUs, and then bench - and then i thought i'd do some dirty 30 exercises and it didn't really work out. It was a muddle.

I'll be back to the proper stuff next time!

[J-Boy]

Friday 01/08/08

Front Squat - 35kg - 5 5 5 5 5

OH P - 35kg - 5 5 5 5 5
Was well pleased to complete 5X5. I improving my mental state with this exercise. Its been getting the better of me recently, and i think this could be a turning point in my mentality. Hoping to achieve 5X5 on 37.5kg next session now.

TGUs - 6kg - 2X5
Only 2 sets in each hand today, as it was very hot, and shoulders were knackered from OH P.

Deadlift - 82.5kg - 1 1 1 1 1
My grip was almost giving way by the 5th rep. Form held up though. Paranoia regarding form has gone. I'm happy with this exercise and am now looking forward.

Pulls - 10 6 2


Sunday 03/08/08

Back Squat - 35kg - 20
I decided i was going to back squat today, but as i was on my own and there is no squat rack, i had to do the biggest weight i thought i could clean and then press to be able to put on my back. I did 20 reps due to the lower weight, was fucking hard. Enjoyed it though. Can really really respect and appreciate that Jesse Marunde video where he does 20 reps of his 10 rep max. Totally insane.

Front Squat - 37.5kg - 5 5 5 5 5
I didn't think doing back squat was enough, so i decided to continue what i'd been doing with my front squat. I was made up to do 5X5 after back squatting. Quads were feeling it as ever.

Inverted Rows - 5 5 5 5 5
I did these with my feet resting on a bench for the first time today and felt a great difference. Had the searing pain sporadically, but managed to get by.

Bench Press - 45kg - 10
- 47.5kg - 10

As i was on my own and the gym was empty i had to do the max i thought i would be able to manage on my own without a spotter. I upped the reppage to 10 to feel it more at a slightly lower weight. I think 47.5kg may be the most i can lift on my own.

Dips - 10
Felt a bit of pain in my shoulder so stopped after one set.

Push Ups - 15 10 10 10
The first set were normal, the second wide grip, the third narrow, and the last set was with my feet on a swiss ball. Having variety was nice for a change, and i did feel the effects of doing the different types on the way home.

Its sucked a bit recently because i've had gym buddies away and have had to try different stuff on my own, but i suppose it wasn't as bad as i thought it was going to be. Big help has been having music. I made an awesome playlist which i had on during the last session and it helped so much.

I need to keep the stretches up, along with the foam roller; i feel everything is pretty good at the moment though.

I'll keep you updated if anything changed or if i have any problems.

[J-Boy]

Wednesday 06/08/08

[b]Front Squat - 40kg - 5 5 5 5 5[/b]
No problems.

Overhead Press - 37.5kg - 5 5 5 3 3
Encouraging. I can't let this exercise beat me. I still don't think i've gotten over the block! I need to do get over 37.5kg. If I really want it, i know i will do it. I've got to just fucking get down to it and do it.

Deadlift - 85kg - 1 1 1 1 1
Grip was faltering a fair bit. Will probably give out soon - will have to learn the hook grip i think.

Chins - 12 4 2
Managed to do 12 which was very satisfying having done it for the first time...


Friday 08/08/08

Front Squat - 42.5kg - 5 5 5 5 5
My groin did feel quote sore after doing this; my hip flexors, i mean. I will explain the probable reason at the end.

Inverted Row - 5 5 5 5 5
Did these with my feet raised on a bench for the 2nd time and i think they feel much more effective. No back pain this time.

Bench Press - 50kg - 5 5 5 5 5
The highest weight i think i can lift without being spotted. I'm going to continue on 50kg until my friends get back from holiday. Was still a challenge!

Push Ups - 7 X 10
I did variation push ups again - normal, wide, diamond hands, feet raised on a swiss ball. I almost did a circuit of two sets of 10 of each exercise but had nothing left to do the swiss ball ones.

Dips - 8
I added these for good measure to see how they were coming on. No problems really.



I think that my hip flexors ached because i skated down to the gym (and did the session before that also), and did the hip flexor stretches before i left. When i got to the gym, i didn't do as vigorous a hip flexor warm up believing them to be warm already from having skated down. Obviously they weren't, and i've learnt the lesson to leave nothing to chance. I should have warmed them up again regardless.

I'm about to skate down in a bit. I'm in two minds though whether to have a lighter session, just do some 'rehab' squats to get some blood to my groin to help them, and maybe do some pulls, chins, push ups etc - or whether to just do a light squat and then to do the usual work out routine.

I think its because i'm on my own and because my friends are on holiday that i want to have a bit of fun and be different down the gym, whilst they're on holiday. I keep thinking that if they're off on holiday not doing anything, why should i put in full sessions.

I also considered having a refresher week and having a week off. I don't know whether this is a good idea, or whether it is just my mind trying to make me have a rest because my friends are. I'm probs going to do 5X5 as usual, which does seem to be the right thing to do.

Cheers, J-Boy