Jester's Training Log

[jester87]

Hi, this is my training log! I've introduced myself here: http://stronglifts.com/forum/hi-i-m-jester-t11196.html
On every workout I warmup for about 5-15min on either cycling or running. But I might try out the rowing machine in the future. As for individual exercise workout, I do what Mehdi recommended: 5xemtpy --- 4x+20kg --- 3x+30kg --- 2x+40kg etc etc. Sometimes I throw in some warmup routines I learned elsewhere (like the snow angel chest warmup).


Monday, August 18th 2008: this is my third session with 5x5. This is routine A. Last week i did routine A/rest/B. So this isn't my first time. Also, as mentioned in my introduction, I have been working out for nearly 3months now.

Squat 5x5, 60Kg
4rep on last set two sets. I leaned forward on 2-3 reps...

Bench Press 5x5, 70kg
4rep on last set

Barbell Row 5x5, 50Kg
Even though I ended up grasping for air each time I finished, I feel like it wasn't heavy enough. I will try 55kg next time.

Dips 4xF
11dips - 7dips - 3dips - 2dips

[jester87]

Wednesday, August 20th 2008: i failed alot today... guess I had some beginner's luck or something on monday.

Squat 5x5, 65kg
4reps on the first, 3reps on the next three, then 2reps on the last set. I have to lower the weight to 60kg again for next time

Overhead Press 5x5, 30kg
4reps on the last set

Deadlift 1x5, 50kg
Kinda easy...

Chin-ups 5x5, palms facing
5reps - 4reps - 3reps - 2reps - 2reps (barely)

I'm very very disappointed in myself... but ofc I won't let this turn me off. I truly hope I can do better next time!

[Darrenovic]

I'd suggest increase ur DLift to 60 or 65 kg next one if you're confident that your form is doing well. Your DL should be probably more than your squats. And make sure u do it overhead grip with straight back and hips in and hips out

[cluebird]

Nice work.

I'm wondering, do you consider the bar in your weight stats? Or do you only count the weight of the plates.

[jester87]

Thursday, August 21th 2008: today was also kind of disappointing. Currently, I am training alone and when there's no one to spot, I simply don't dare to try my hardest.

Squat 5x5, 60Kg (last time 60kg)
5reps - 5reps - 5reps - 4reps - 3reps
I tried 62,5kg but I felt it was too hard as I failed on 3rd rep on first set!

Bench Press 5x5, 70kg (last time 70kg)
No one to spot, so I didn't increase the weight. 3reps on last set.

Barbell Row 5x5, 55Kg (last time 50kg - 5kg increase)
I like this one!! I grasp for air and I get all sweaty and I feel myupper back is paining and gaining, but I still feel I can increase more on this one!

Dips 3xF, 87kg
6dips - 5dips - 5dips
less dips on first set than last time, but overall I'm happy.

Seeing as how monday 18th was the best pass so far, I really think first time was beginner's luck! I will most likely improve during the next few weeks though. I wonder if my protein-consumption is too meager, and that it is the reason to why I've seem to do worse? I weigh around 190lbs which means I should be taking 190g of protein, but I think I take somewhere around 120g max. I drink the gainer shake only one time a day (with somewhere around 30-50g whey). And I simply can't eat more than what I'm doing now: Mehdi's zucchini omelette 4eggs for breakfast, then two fruits some hours later, then usually some fish/nuts/oats/yoghurt with another fruit for lunch, then another fruit again some hours later, then dinner that varies ALOT, then some fruits again usually a banana and some nuts along the way, then I go to sleep. I usually take the gainer after training or somewhere in between those meals/snacks if I have resting day. I make all my food except the fish, which is in a can (tuna, makerell etc).


@Darrenovic: Thanks for the tip, I will try to do 65kg next time! It takes a bit to set up the DL but I'm confident I'm doing it right, because I feel the burn in my hips when I lift it and I have no back pain (thank God!)
@cluebird: Thanks mate! The weight stats are with the bar included. The bar weighs 20kg I believe. But I've heard some dudes pumping consider it as 25kg, but that doesn't make sense. So it's most likely definetly 20kg! By the way, should I post the weight stats without the bar (ie -20kg)?

I have a question: Is it possiblet to edit the posts? I noticed that you have an edit button after you post the post, but if you log in the next day, you can't edit it anymore. I rather divide my training logs into monthly sections.
Anyone have any tips on how I can do my best on the 5x5 when there's nobody around to spot me?

[cluebird]

No, you're right to post with the weight of the bar included.

Keep up the good work.

[jester87]

Monday, August 25th 2008: I'm very happy and pleased today regarding my workout! Today was the best one I've had since last monday! I think what contributed to my form today was the fact that i did the reps fast and powerful!!!

Also, I went to the pharmacist today to do a check on my bodyfat and here's the stats:

Body Type....STANDARD
Gender........MALE
Age............21
Height.........179CM (5ft. 10.5inch)
Weight........87.7kg (193.4lbs)
BMI............27.4 (im overweight!)
BMR............8493 kJ
2030kcal
IMEDANCE.....442 Ohm
FAT %..........19.7%
FAT MASS.....17.3kg
FFM............70.4kg
TBM............51.5kg (amount of water in my body)

My goal is to get my bodyfat down to around 10-12% and keep it there!

Squat 5x5, 55kg (last time 60kg)
5reps - 5reps - 5reps - 4reps - 5 reps
YES! I very very happy! despite that i took off 5kg, I'm not so worried. Because my form was better than ever today. I did maybe 2-3 ascendings slighty on my toes, but not even worth mentioning really! I took the tips i got on how to squat with heels and it kinda helped. What REALLY helped was that i was doing these squats at explosive speed! It not only made me do my squats more correct (i assume) but also made it easier on me! This was probably what i did last monday, doing it fast. Because after monday's session, i began doing the squats slowly to check my form... that was stupid, made me fail alot of times!
Im very confident i will be able to do 60kg 5x5 next time!

Overhead Press 5x5, 40kg (last time 30kg - 10kg increase)
YES! I very very happy! despite that i took off 5kg, I'm not so worried. Because my form was better than ever today. I did maybe 2-3 ascendings with slighty my toes, but not eve worth mentioning really! I took the tips i got on how to squat with heels and it kinda helped. What REALLY helped was that i was doing these squats at explosive speed! It not only made me do my squats more correct (i assume) but also made it easier on me! This was probably what i did last monday, doing it fast. Because after monday's session, i began doing the squats slowly to check my form... that was stupid, made me fail alot of times!
Im very confident i will be able to do 60kg 5x5 next time!

Overhead Press 5x5, 40kg (last time 30kg - 10kg increase)
5reps - 5reps - 5reps - 5reps - 4reps
Im no pussy anymore!! Hell yeah! I did the same here as squat, explosive accelration, but at the same time breathing and control as well as 2sec delay at locked position overhead! I could almost barely do the 5th reps the last 3sets.. and ending up failing on the last set. But i will increase with 2.5kg for next time! I feel i can do it!

Deadlift 1x5, 70kg (last time 50kg - 20kg increase)
Well it looks awesome with alot of weights on it
I had trouble getting the last one but i pulled it! Hard but not so I almost failed, so I will increase by 5kg next time to see how it works out!

Pullups 3xF, 87,7kg Palms away
3reps - 2reps - 2reps
Well this should have been 5x5, but i had written a number "5" over the "F" on my program paper. And I wasn't sure if it was supposed to be "F" or "5", but the "F" seemed much bigger so I chose the "F"...
Overall I'm happy with the pullups though, because I couldn't even do 1 of them last month...

As you might notice, I am totally psyched about today's pass!!! Last time (thursday) I was very disappointed with myself and the session seemed so looooong. Today, by the time i was finished with the deadlifts, i was thinking to myself "WHAT? Only pullups left?" <--- time goes fast when you're having fun! Seriously! It was actually not only for the benefits of training, but i enjoyed the training itself too!

a note on my squats: I checked myself in the mirror while doing the some squats at the side. and from what I see my back doesn't round. And I go below parallell. When looking from the front, it doesn't look like im going parallell, and it's impossible to see if my back was rounding or not. I did notice however that my back could go rounding i didnt push my back in a little after parallell. But when i tried to arc my back on a locked position (before descending) I felt a little jerk that hurts, so i decided not to arc my back but simply keep it straight. So i'm not sure if I round or not actually. But i've ordered a camera and a tripod so i can film myself and improve my form

[jester87]

Wednesday, august 27th 2008:: Good day, I'm believing that i'm getting into this 5x5 routine now!

Squat 5x5 60kg (last time 55kg - 5kg increase)
5reps - 5reps - 5reps - 5reps - 5reps
Nice! I will be upping with 2.5kg for next time!

Bench 5x5 70kg (last time 70kg)
No one to spot, so I didm't dare to increase with another 2.5kg. 4reps on last set. Overall I'm happy.

Barbell Row 5x5 62.5kg (last time 55kg - 7.5kg increase)
This one i hate and love at the same time. It is soooo hard! I tried 70kg but i couldnt do the 5th rep, so i downed to 65kg and still couldn't do the 5th rep. Then I downed to 62.5kg and could barely do the 5th rep. Then i did 5reps and 5reps. Looks like this:
4reps - 4reps - 5reps - 5reps - 5reps
I will keep at 62.5kg for next time to see if i can do 5x5.

Dips 3xF 87kg
12 dips - 6dips - 4dips
the last set was a bit bad. I think i could have done about 6dips on that one, but my body began to swing too much at the 3rep so during the 4th rep i tried to stabilize my body and lost momentum i think. So i failed at the 5th. My dips are about 30degree below parallell, quite awesome imo!

As mentioned, i think I'm beginning to ease into the 5x5 routine now! So from now on, I hope I will be able to complete my 5x5's! I also started the anabolic diet on monday. Having trouble eating enough calories (i should eat 3500 or something, but i eat around 2500-2800). However, i still feel full even though I'm not eating what i should be eating... I get enough proteins, its the fat that is hard to get inside. Im pretty happy with my carbs, i have cut out fruits completely (i used to get like 5-6fruits each day) and broccolis and spinach (EXPENSIVE!!) are the only veggies i eat. I eat about 200g-300g of them each day (either, not both).

Minigoal: lose 2% bodyfat before next month is over (is that even possible?)

[jester87]

Friday, august 29th 2008: Yet another successful and uplifting 5x5 workout!

Squats 5x5, 62.5kg (last time 60kg - 2.5kg increase)
5reps - 5reps - 5reps - 5reps - 5reps
did on my toes on the 3rd set of 3rd rep, but otherwise quite good. I'm not sure about my form, but I'll record myself once i get my new camera.

Overhead Press 5x5, 42.5kg (last time 40kg - 2.5kg increase)
Did them well! Will increase with another 2.5kg next time! Getting the hang of a power clean too!

Deadlift 1x5, 75kg (last time 70kg - 5kg increase)
Not hard enough, will increase with another 5kg next time.

Chin-ups 5x5, 88kg Palms facing
5 reps - 5reps - 5reps - 4reps - 2reps
The first set was so amazing! I didn't even need to do the hips like jesse marunde! I could barely do the first rep on the last set, but could do the second rep quite well (i think the momentum from the first rep helped).


Well, i'm extremely happy! It seems like I'm making progress as i should be doing with 5x5!

[jester87]

Monday, september 1st 2008: An okay day. Somewhat drawn out... too long breaks inbetween the reps i figure.

Squat 5x5, 65kg (last time 62.5kg - 2.5kg increase)
I did on my toes for some of them squats... but i've improved though, because its not quite on the toes, but something like the middle of the foot. had some problems using the heels in other words. but good enough to increase the amount for next time!

Bench 5x5, 72.5kg (last time 70kg - 2.5kg increase)
I really hate the bench. Because I workout alone, it is probably the most dangerous exercise i do. And i feel like I cant do my max 5x5 on this. However today I pulled myself together and increased with 2.5kg. And I surprisingly did a clean 5x5! But the downside to this is that i was taking too long breaks. I reckon somewhere between 2-3min between each set. I could feel my body getting cold... i deliberately took long breaks so there would be less of a chance of me being unable to complete the set. I really need a spotter on this one.

Hang power clean 5x5, 50kg (first time)
I am gonna exchange this with BOR each time i do this routine. Today was the first time i did a 5x5 power clean. I warmed up to 50kg and felt that i could do it. Unfortunately, i didn't rest between the warmup and the real set so I did a miss on the first set and only got 3reps. Despite this i was confident it was because i didnt take a break, so I didnt unload. And so i did an almost 4x5. looked like this:
3reps - 5reps - 5reps - 4reps - 5reps
Im pretty happy, especially for being the first time and i reckon 50kg (about 110lbs) is pretty awesome too! Will keep the same amount for next time though.
Oh, i LOVE this exercise. It is becoming my favourite now! It used to be the deadlift, but now this is my new love! It is surprisingly easy the first rep, but gets almost impossible for the later reps, kinda like the BOR. I like these exercises better because I sweat all over when doing them!

Dips 3xF, 88kg
10dips - 5dips - 6dips
Pretty good, not any improvement from last time though, but im happy... because i felt pretty burned out after the power cleans. I felt like i couldnt do them, but turns out i could!


This is the 7th day im on the anabolic diet. I've had some constapation for like 2days (i take a crap every morning otherwise) but did take a crap today, which was really a relief. I hate going around with crap in my tummy, makes me feel bloated
I cant really say i feel any difference or seen any difference in body leanness. However i will keep until friday and then i go on my first carb load on saturday. And by next friday I should be able to feel a bit leaner. I will no matter what keep on until the end of this month when i will go to the pharmacist again to check my bodyfat. A week ago i had 19.7% so im hoping the bodyfat will drop to at least 18% by the end of this month with the anabolic diet.

on another note: i usually drink half to one liter of water plus the .4liter of water+whey every workout. but today i only took two sips from the waterbottle (+plus the water+whey), and that was bad. Because after the training, my lips have been really really dry and i havent been able to smile properly all day (because it hurts to widen your mouth). So a good tip would be to drink alot during your workout! or maybe it's just a coincidence.

[helm]

hey jester, thought I'd comment here as well.

1st thing, editing posts only works for 15mins after posting. Mehdi's choice.
2nd, you're talking about momentum on your chinups. do you completely lock out your arms after a rep, so you start from a dead hang? only found that article, but I remember a link to another nice technique explication on another site somewhere here on the boards...
3rd, don't be scared of the bench because of a missing spotter. if you're 100% sure you won't get the next rep, just leave it. otherwise try. If you have to, you will be able to push that weight off your chest. Using the glutes and legs to push harder does really help. I (unwantedly) tried it with a spotter only once, the one positive thing was that he was yelling at me to complete that last rep. otherwise I prefer to do it by myself. just be sure to not use a suicide grip, and maybe do not secure the plates, if possible, so you can simply slide them off the bar if necessary.
4th, drinking enough during your workout is definitely important. try to get even more than 1 liter.
and one final hint: there's no need to rush and get to the really heavy weights fast, proper form is much more important. just saying that cause it seems to me that you want to go up quite fast. rather repeat the same weight if you feel that form wasn't perfect last time instead of upping weight and losing form. (e.g. today's foot positioning)

indeed we have pretty similar body stats, let's see where the SL5x5 takes us

good lifts, keep up the good work!

[jester87]

Hey, thanks for the comments!

1. thanks, weird choice, but he's the boss.
2. i start from a dead hang and during the reps i come down to the dead hang again. i start from a dead hang each time but after the first rep, you get that thing going and that thing going is helping me i think. i might just be imagining it all. my heart tend to beat fast everytime im about to do the chinups/pullups (i remember this feeling, but much greater, when we had the 20laps hard sprinting at the tae kwon do training. i remember how i felt pukey just thinking about it while at home or in school!), so my moral isnt that good when im about to start doing them. but once i get going, all my doubts are gone and i feel great... until the next set lol
3. i like that last rep that i almost cant do... i like doing those bonehard stuff. unfortunately you cant without a spotter, because in the case that you cant, you will hurt yourself. so i do actually just "leave it", the problem is that i want to do it
4. yeh i get more than 1liter usually. still dry in my mouth after drinking several liters the last couple of hours... and peeing white in the toilet and the colour of the toilet water doesnt even change! first time ive seen that!
final hint: yeh im aware of that proper form. right now i dont know how it is, but from what i can see on the mirror im doing okay. im getting a camera tomorrow with record function, will try it out to check my form. and probably post here to get comments on how to improve or what im doing wrong.
its not that i want to go up fast, but i want to do as heavy as i can! i want to strain so much i become red on my face and body and make the sweat glands start pumping out! i want to breathe heavy after the sets. i dont want to slack around, thats what i do the 23+24 other hours im not at the gym! i feel that if i dont do as heavy as i can, im not powerlifting...

yup, lets see

[jester87]

Wednesday, september 3rd 2008: An okay day. But not as good as i've hoped for. Felt tired before and during the initial half hour of training. Feeling super-refreshed now after the pass though.

Squat 5x5, 67.5kg (last time 65kg - 2.5kg increase)
I reckon this was too hard for me today. did quite alot on the toes and my form was pretty bad in comparison the the few last times.
here's a video of me doing the 1st and 5th set! i do too many on my toes on the first set, i know. but as mentioned today was a bad day. im split between adding another 2.5kg for next time or not...
http://www.youtube.com/watch?v=EYe1pbTYRzM
the music was played in the gym, not me adding it during editing, btw, why is there a command to embed youtube when its not working?

Overhead Press 5x5, 45kg (last time 42.5kg - 2.5kg increase)
very bad...
5reps - 5reps - 5reps - 4reps - 3reps
the 5th rep on the 3rd set was so hard i accidently arced my back too much. luckily it wasn't anything sever, but it could have been i reckon. Had a hard time standing straight for this weight. for some reason i did the 42.5kg pretty well. it might be because i was so slack today, but i think ill stick on this weight for next time too.

Deadlift 1x5, 80kg (last time 75kg - 5kg increase)
I did these perfect i think! Finally it is getting to a weight where i have to really push it. But still not as hard as overhead press so ill be dumping on another 5kg next time. i want to really struggle for that last rep, which i didnt today.

Pullups 5x5, 86-87kg (palms away)
5reps - 4reps - 3reps - 2reps - 1rep
omfg, i've improved alot on this!! last time i did the pullups i did like 3-2-2... which imo is crap. but this looks good! hope i can pull the 5th on second set next time!

you might notice that i lost some weight... well i usually weigh myself after the workout because they have a bodyweight there and i dont (at home). it showed 86.00kg! wtf, last time it showed 88kg! And i always eat the big breakfast an hour before going to the gym, so its not bowel interruption.
i think the anabolic diet finally kicked in! today i actually had a normal crap routine (i used to crap EVERY morning when i wake up before goin on the anabolic, and today is the first time i crapped in the morning, yeh laugh all you want)
or maybe it was just bowel deflation... or that i crapped 2kgs 4hour before??


here's what i ate 25min after workout:
2x150g chicken clubs, roasted
80g baby spinach, microwaved (same as steamed)
nutritional stats: ~675kcal - 35fat - 3carbs - 83protein

actual photo of what i ate

[Bluegreyhound]

You know this already but squat form wasn't good. Looks like you take a fairly wide stance and yet knees drift way in front of your toes. You don't really engage the hips. On a few reps, it looks like your knees bend in a tad to overcome your sticking point.

[jester87]

thanks for the tips! thats what im looking for! I never knew if the knees were suppose to be over the toes or on the toes or behind the toes?? ive been shooting for over the toes... guess thats wrong, so thanks alot!!! now i can improve on that aspect!

i didnt understand what you mean by the last sentence where you say my knees bend in a tad... could you give me some advice tips on how to improve on what im doing wrong too? i really need help from you guys since i current been working alone for over two months now... no one to spot or check my form except you people