Jfh26's Training Log

[jfh26]

Was going to lift today but ended up going on a 4 hour hike with a group of my friends. Needless to say, my legs were pretty much shot when I got home. Will try for tomorrow.

[jfh26]

Sunday 9/20/09

Squats: 85kgx5,5,5,5,5
This was hard but a big milestone for me. I don't think I've ever had this much weight on my back, not even back before 5x5 when I was doing shitty squats.

OHP: 50kgx5,3,3,2,0
Had some serious form issues going on today. Deloading either to 40 or 42.5kg to work on it.

Deadlift: 120kgx5
This was hard but it felt good to pull it. Going to have to use the 1.25kg plates here (which I should already have been doing...)

Pull-ups: BWx7,5,4
Got one extra rep here. 7 pull-ups is a record for me, even outside of 5x5! Still working my way to my 12-chin-up previous best.

Prone Bridges: BW+10kgx30s,30s,30s
These were hard but I think I can get away with adding weight for a little bit longer.

Good workout. Really pleased with how the squat numbers are coming. Will be going for 5x5 squat at 1xbodyweight next time - wish me luck!

[jfh26]

Tuesday 9/22/09

Squat: 90kgx5,5,5,5,5
Big milestone today!!! Was planning on hitting BW (87.5kg) for 5x5, but the 1.25kg plates mysteriously disappeared, so I was forced to jump to 90kg. Fortunately, I hit it for 5x5! I know I broke form on a couple scattered reps (caught myself looking down at the floor!), but overall I would consider it a legitimate lift. At this point I'm going to do one of two things: repeat the weight with the camera rolling so I can have you guys (and myself) check my form, or just deload 15kg or so anyway to practice form (possibly both depending on how the video is ).

Bench: 75kgx5,5,5,5,5
Was pleased with this lift. It was actually easier for me than 72.5kg. I really tightened up and made a solid base for that bar to go up and down on, so that really helped me out. I would love to ride this out to bodyweight before stalling, so we'll see how that works out.

IR: BWx9,6,5
Elevated my feet a bit higher than usual for these, so I think I may have lost a rep or two. Not bad though.

Dips: BWx10,8,6
Got an extra rep or two in.

Rev. Crunch: BWx12,12,12

Really pleased with the squats today. Will update on the video and/or deload next workout.

[FiveByFive]

Saw your other post on the BW squat jfh, congrats! We have pretty similar stats and backgrounds it looks like (i'm fatter and weaker). Why are you thinking of deloading the squat now if you haven't yet stalled? Just a chance to work on the form?

[Shox]

Hey nice log. U live in Dover huh? I live just outside Canterbury, Whitstable if you know it. Nice to have someone from kent here

[Shox]

Okay just seen u live in dover in USA :p Nvm then haha

Anyway, nice lifts, great progress

[jfh26]

Friday 9/25/09

Finally got some lifting footage today Unfortunately my upload speed sucks right row, so I won't be able to post the videos until later (probably a few hours). OHP and deadlifts looked decent, but as I suspected, a deload on squats would probably be a good idea at this point. They need a little more work before I try to get into the heavier stuff.

Squat: 90kgx5,5,5
I was watching the videos as I took them and could tell I needed a little technique work on squats. I stopped at 3x5 for today and will deload to probably 75kg or so to work on form next time.

OHP: 42.5kgx5,5,5,5,5
Deloaded to here from 50kg and this went up a lot easier. Hopefully I can push past 50kg when I get to it again.

Deadlift: 122.5kgx5
Lost grip with my right hand after the fourth rep and had to readjust. Got the fifth one up though.

Pull-up: BWx5,4,3,2,1
Saw a pullup routine (The Fighter Pullup?) in FiveByFive's log and decided to give it a try. I did OK, so I may keep on it and see if I can get my pull-up strength up.

Prone Bridges: BW+11.25kgx30s,30s,30s

Will get those videos up later for critiquing

[jfh26]

Posted video from last workout in this thread for evaluation:

form-critique-squat-ohp-deadlift-with-video-t19567.html

I already got some great suggestions from guru, but if anyone else wants to add please feel free to do so. Thanks.

[jfh26]

Sunday 9/27/09

So my gym apparently closes at 8 on weekends and not 830... which means I missed out on IRs and had to do unweighted pushups and reverse crunches in my apartment.

Squats: 75kgx5,5,5,5,5
Made this deload to work on form. I got some suggestions from guru to help me tighten up my form a bit, and they really seemed to help. My biggest problem right now is getting out of the hole. guru suggested pushing my abs out and holding my breath, but I don't think I did it correctly as it didn't seem to help too much. Can anyone elaborate on this idea?

Bench: 77.5kgx5,5,5,5,5
I almost didn't get my last set as I was rushed for time and didn't rest long. Might try to get one of my friends to start going with my because my bench is going to need spotting. I'm hoping to get closer to BW without stalling, so we'll see how that goes.

IR:

Pushups: BWx15,16,15
These were pretty hard after that bench.. Hopefully back to dips next time.

Rev Crunch: BWx12,12,12

Should post more videos for re-evaluation later this week.

[jfh26]

Tuesday 9/29/09

Tried resolving some form issues but didn't get where i was hoping today. Added new videos for my form check thread:

form-critique-squat-ohp-deadlift-with-video-t19567.html

Squat: 75kgx5,5,5,4,5
I did 4 reps by mistake on my 4th set. Didn't realize until I looked at the video...

OHP: 40kgx5,5,5,5,5
I think I got my form a bit better on these. Took the weight down a little more though (2.5kg)

Deadlift: 120kgx5
These looked awful today. I probably shouldn't even count the reps.

Chin-up: BWx5,4,3,2,1
Solid chins today. Full extension and and all the way up.

Prone Bridge: BW+15kgx30s,30s,30s

[jfh26]

10/1/09

Bench: 80kgx5,5,5,5,5
Squat racks were full so I started with bench today. I jumped from 75 to 80kg but it worked out. I will probably stick with 80kg next time to see if i can do it after squats.

Squat: 75kgx5,5,5,5,5
I did the best thing I could possibly have done for my squats today. I turned around and did squatted backwards in the rack so I didn't have the mirror right in front of me. This actually allowed me to concentrate on a point on the floor in front of me, and I think it helped me keep my form together. Will bring a camera next time and see if it made a difference.

IR: BWx10,7,6
I missed these last week but I think I added a rep for each set (based on the time before).

Dips: BWx9,7,6
I think I lost a couple reps, but I did pushups last week instead of dips, so that may have contributed.

Rev. Crunch: BWx12,12,12
Really concentrating on lifting with the abs on these. Seems to be helping (i.e. involving the abs more and making the exercise more effective).

[atypical1]

Squat: 75kgx5,5,5,5,5
I did the best thing I could possibly have done for my squats today. I turned around and did squatted backwards in the rack so I didn't have the mirror right in front of me. This actually allowed me to concentrate on a point on the floor in front of me, and I think it helped me keep my form together. Will bring a camera next time and see if it made a difference.

I do that now too. That's a great observation and good on you for figuring that out early. Surprising how something so simple can help out that much.

james

[jfh26]

Thanks, james. I actually think I read somewhere that you did that, so that's probably why i remembered to try it.

[jfh26]

I should also note that I took a narrower grip when squatting yesterday, so that helped a lot with the upper back tightness and keeping that base solid.

[jfh26]

Monday 10/5/09

Squats: 80kgx5,5,5,5,5
Those 1.25kg plates seem to disappear whenever I go to the gym. Might have to buy my own. At any rate, these squats looked better I think.

OHP: 42.5kgx5,5,5,5,5
It dawned on me that there is one set of huge collars, each of which probably weigh about 1.25kg. So those might work for now. Presses looked good today, but after fixing my form, I think I'm going to stall before the weight I last stalled at.

Deadlift: 120kgx5
These looked and felt a lot better today. My grip didn't give out and my back looked pretty straight in my video.

Pull-ups: BWx5,4,3,2,2
Slowly but surely. I'm considering dropping chin-ups for a while and focusing just on pull-ups. Anyone else do this?

Prone Bridge: BWx30s,30s,30s with feet elevated
This does make the exercise a bit harder. I decided to mix it up instead of adding more weight to regular prone bridges. Not sure yet how I plan to continue progressing.

I was able to take a little video of my squat, OHP, and deadlift again. Will post tomorrow sometime for review.