Jfh26's Training Log

[jfh26]

New video up in my form check thread:

post321438.html#p321438

Comments are appreciated, as always.

[jfh26]

Wednesday 10/7/09

Squat: 82.5kgx5,5,5,5,5
Form is looking better with these I think. I kept my upper back TIGHT today - I was pretty damn sore here after squatting.

Bench: 80kgx5,5,5,5,5
Just barely got these in. I kept the same weight because last time I did this before squatting. I'm expecting a stall and possibly a form check on this one very soon.

IR: BWx10,6,4
Not making a whole lot of progress with these.

Dips: BWx10,7,6
These were hard after that bench.

Rev. Crunches: BWx12,12,12
I'm slowly moving these toward a candlestick/dragon flag type of motion, so we'll see how that progresses.

Hopefully getting the camera in again Friday or next week sometime.

[jfh26]

Monday 10/12/09

Well I missed Friday's workout due to a long weekend in Prague, so this was my first day back in since Wednesday. So let me start by saying that the extended break DID NOT help...

Squats: 80kgx5,5,5,5,5
I had to deload because I was so tight from sitting on a shitty train for 7 hours. I just barely squeezed these out. Hopefully it goes better next time.

OHP: 45kgx5,4,4
Gym was closing soon so I went for 3x5 on OHP. Obviously that didn't work out. Additionally, the racks were busy, so I had to use a bench barbell and clean the weight, which I think may have contributed to the failure. Better luck next week.

Deadlift: 125kgx3
This was rough. The weekend+cleans didn't exactly help here. Good news though - the form was looking better.

Pull-ups: BWx5,4,3,3,2
Going OK with this new method. I think I'll stick with pull-ups for now so I can get my strength up on those. I feel like chins will follow... any thoughts?

Prone Bridge: BW+feet elevatedx30s,30s,30s
These are much harder. It's good though - I needed some progression.

Not the greatest workout but I feel like it will go better next time.

[FiveByFive]

you doing that russian fighter pullup program jfh? it worked well for me for a while, considering moving to 3xF now.

[jfh26]

Yeah, I'm giving it a shot. Only I'm not doing it every day - just working it into stronglifts instead of doing it 3xF. Seems to be going OK for now, but we'll see how it works out in the long run.

[jfh26]

Between going to Prague and a visiting girlfriend, I've kind of been falling off 5x5 this week. I've only worked out 3 times in the past week and a half, and probably won't get to the gym until Saturday at the earliest (possibly not until Monday). I haven't been eating especially well either, i.e. lazy breakfasts, more carbs, etc. etc.. I'm kind of pissed because Prague already hindered my progress a little, and at this point I'm just adding to it. But that's life. My girlfriend paid $700 to come see me for a week, and she's more important to me anyway. Hopefully back on track soon...

[jfh26]

Monday 10/19/09

FINALLY back in the gym after a week of laziness and unrestricted eating with my girlfriend Felt good to get back in the gym today.

Squat: 80kgx5,5,5,5,5
The first set or two was hard, the next two OK, and then I felt a bit of a good morning on the last couple reps of the fifth set. But what do you expect after a week off? Planning to tighten up and get back on track with this Wednesday.

Incline Bench: 65kgx5,5,5,5,5
Needed a break from flat bench today. I hit a wall at 80kg last bench workout so I may deload slightly to tighten up a few areas.

IR: BWx9,7,5
Been hovering around these numbers for a while too. May switch to BB row for a while and see if it helps push my bench past bodyweight.

Dips: BWx10,8,5
These were pretty hard after incline. May switch to 3x5 and start adding weight on these. Been stuck at 10 for a few sessions now, so I feel like it might help me break through this point. And I feel like it will help the bench as well.

Rev. Crunch: BWx12,12,12
Slowly turning this into a dragon flag type motion..

Not too bad considering the time off. My squat has been hovering around 80kg (a little under bodyweight) for a while now, mostly due to my lack of commitment these past few weeks, so I'm really looking to break through this barrier and make some gains before I return to the States in December. I'm going to develop a hip mobility routine to do every morning, as I've been feeling pretty tight on the squats as of late. I need to struggle with squats because I'm getting into heavy weights, not because my hips aren't flexible enough.

[jfh26]

Thursday 10/22/09

NEW PR!!!!!!!! I ripped my first set of boxers on one of my warm up sets

Squats: 82.5kgx5,5,5,5,4
My knees started buckling a bit on the last rep or two, so I stopped it one rep early. Will try to tighten it up next time. The rest of the reps were pretty solid, though. Maybe it was the ripped pants.... they did start to ride up after a few sets

OHP: 45kgx5,5,5,4,3
Expected a fail around here after the form adjustment, but better than last week. Solid reps though. Trying again next time.

Deadlift: 125kgx3
Completely lost grip here, but the form was good I think. One more shot before a deload.

Pull-ups: BWx5,4,4,3,3
Still progressing with this new setup.

Prone Bridge: BW w/ feet elevatedx30s,30s,30s
May try something more difficult next time.

[jfh26]

Saturday 10/24/09

Squats: 82.5kgx5,5,5,5,5
No missed reps today! Been doing daily hip mobility exercises & shoulder dislocations in my warmup for the past week or so and it's really helping with my squat technique. Hopefully blowing past bodyweight soon!

Bench: 75kgx5,5,5,5,5
Forgot I needed to work on some things and started with 82.5kg and could only get 3 reps!! Deloaded to 75kg for form work, anyway.

BB Rows: 20kgx5,5,5,5,5
Starting these to strengthen my upper back, particularly to help with keeping my upper back solid for squats and to help get my bench past bodyweight. The form for these is in reality much different than I have ever seen (stopping on the floor, etc.), but I adjusted well and I agree that rows are much better this way. May take bigger jumps until the weight feels a little more substantial.

Dips: BWx12,5,3
Good news - 2 rep improvement on the first set. Bad news - it destroyed me for the others I think next week I'll start weighted.

Reverse crunches: Gym closed so I missed these. Going to do them BWx12,12,12 right now before I shower!

[jfh26]

Monday 10/26/09

Squat: 90kgx5,5,5,3,2
2.5s and 1.25s were nowhere to be found, and I had a nice Hungarian guy who knew how to squat working in with me. So I said fuck it and went for the 90kg. Not too bad considering. The hip mobility work is helping I think. But now I'm not sure whether to keep at 90kg or to drop back down to 85kg and continue from where I was. Any thoughts?

OHP: 45kgx5,5,5,4,4
Almost but not quite. 3rd fail, but the first was with having to clean the weight, as well as after a week off. So I'll try it once more and then deload if necessary.

Deadlift: 125kgx3
Nooooo 3rd fail on this too, so looks like it's time for a deload. Reps were solid though.

Chin-ups: BWx5,4,4,4,3
One by one.

Prone Bridge: BWx30s,30s,30s
I was spent today so I stuck with regular prone bridges for this workout.

OK workout. A few stalls, but I'm at a point where it's expected I suppose. I was running low on food as well, so that may have contributed. Stocking up at the market tomorrow, so hopefully it won't be an issue. I didn't get the best sleep this weekend either (thank you, online poker ). This is my third workout in 5 days, so I'll try again Thursday after some rest and a lot of food.

[jfh26]

FYI I weighed in at 87kg even today (with shoes and clothes), so that squat was back up to BW+! Hopefully for 5x5 soon!

[jfh26]

My original post here didn't really lay out my goals too specifically, so I thought I'd take a minute and put some down here. In honor of being in Hungary, I'll use kilos

Current PRs on 5x5 (since form adjustments):
Bodyweight: 87kg w/ clothes and shoes
Squat: 90kg 3x5 (82.5kg 5x5)
Deadlift: 122.5kg 1x5
OHP: 42.5kg 5x5
Bench: 80kg 5x5
BB Row: 20kg 5x5 (Leave me alone, I just started them! )
Pull-ups: BW x5,4,4,4,3
Dips: BWx12

Goals this month (minimum, of course):
BW: Don't care.
Squat: 100kg 5x5
Deadlift: 130kg 1x5
OHP: 50kg 5x5
Bench: 87.5kg 5x5 (i.e. bodyweight)
BB Row: 50kg 5x5
Pull-ups: BW 5x5
Dips: BWx15+ (i.e. switch to weighted)

Goals by January 2010
BW: Don't care.
Squat: 115kg 5x5
Deadlift: 140kg 1x5
OHP: 60kg 5x5
Bench: 90kg 5x5 (~ bodyweight)
BB Row: 65kg 5x5
Pull-ups: BWx15 (i.e. switch to weighted)
Dips: BW+20kg 3x5

Longer-term goals
BW: Don't care.
Squat: 3xBW
Deadlift: 3.5xBW
OHP: 1xBW
Bench: 2.5xBW
BB Row: 1.5xBW
Pull-ups & Dips; BW+Lots o' plates!

But of course more is always better!

[jfh26]

Friday 10/30/09

Bleh - double exams this morning = no gym since Monday & shitty eating/sleeping habits since. OK workout considering. Less than 2 months until it's back to the States, so hopefully I can get my diet back on track for when I go home.

Squat: 85kgx5,5,5,5,5
This was pretty hard for me, but as I said above I wasn't really in optimal lifting condition. Good news is the weight is higher than my bench, so my squat is starting to pull ahead slightly (which was one of my goals!). Oh, and I ripped another pair of boxers... at least this time it was on a work set and not a warmup set, so it's slightly more manly

Bench: 77.5kgx5,5,5,5,5
Just barely cranked these out. My bench is currently at .9xBW, so it's getting pretty hard for me to continue adding weight every workout. Hoping the addition of BB row will help with that.

BB Row: 30kgx5,5,5,5,5
Still liking this exercise, but probably just because it hasn't gotten difficult yet...

Dips: BW+5kgx5,5,5
Of course, the day I decide to try weighted dips is the day the chain on the dip belt is broken... so I had to fabricate a makeshift dip belt using some random piece of rope that was lying around the gym. A little tough after that bench but if I take it slow with the increments I should be able to get something out of it.

Rev. Crunch: BWx12,12,12
Really concentrating on making these burn.

OK workout considering my state of body/mind coming into it. The squats are pretty tough for me at this point, and I've been hovering around BW for quite some time. I guess I just need more food and rest. At least hip mobility is getting a little better..

Today's lesson: Invest in briefs or compression shorts

[jfh26]

Sunday 11/1/09

Got a good night's sleep and plenty of food yesterday, so today's workout went a bit better. Got some video of squat, OHP, and deadlift for evaluation.

Squat: 87.5kgx5,5,5,5,5
Pretty good with these. Although my quads started burning in the 4th set, which leads me to believe I wasn't using my glutes enough.

OHP: 45kgx5,5,5,5,5
YES! Finally got this one. Let's see what next week holds...

Deadlift: 107.5kgx5
Took a deload after failing 3x at 125kg. Went OK, but I had a little time between reps because I kept having to readjust my left hand.

Pull-ups: BWx5,4,3,5,3
Took james' suggestion and am going to try for 20 reps per session in as few sets as possible. Took 5 today.

Prone Bridges: BW+feet elevatedx30s,30s,30s
These were burning today. I was in a rush because the gym was closing, so I got much less rest time. Oh well!

One of my better workouts in a while. Will post video later for evaluation.

[jfh26]

Posted form videos here:

another-form-check-t20441.html