Jimmie's Training Log

[Jimmie]

Todays workout -

15 Mins warmups and stretches -

Squats (Warmup 2x5 bar, 1x5 47kg 1x5 67kg) 80.5kg 5/5/5/5/5
Benchpress (Warmup 1x6 47kg 1x6 57kg 1x5 67kg) 87kg 5/5/5/5/5
Barbell Row 54.5kg 5/5/5/5/5
Weighted Dips (Warmup 2x6) 33kg 5/4/4

Squats - What a difference 2 days rest makes, 67kg on the warmup felt pretty light, so I decided to up the weight and to get me over the 80 mark, really pleased with form, really feel the hamstrings when pushing my legs out.

Benchpress - No problem, it was very tough, felt really heavy, see a deload approaching.

Barbell row- Technique feels spot on, really feel my upper back doing the work, slight pain in lower back, but nothing to uncomfortable.

Weighted dips - I had doughts before I even started which was a bad thing, just lost power on the 5th reps.

Summary - Really pleased with todays workout, cant believe how strong I felt and full of energy after 2 days rest, I used to think to much rest will cause muscle and strength loss, how wrong was I.

[Jimmie]

Todays workout -

Warmups and stretches -
Superman - 3 sets 30 Secs hold
Squat Stretch - 3 sets 20 secs.
Hamstring Stretches - 3 sets of 10 reps each side.
Bridges - 3 sets of 10 reps.
Leg Swings. 2 set 15 reps each side.
Side-to-Side Leg Swings 2 set 12 reps



Squats (Warmup 2x5 bar, 2x5 47kg, 1x5 67kg 1x5 77kg) 84.5kg 5/5/5/5/5 PR / 1xBW
Overhead Press (Warmup 2x6 20kg 1x40kg) 49.5kg 5/5/5/5/5
Deadlift (Warmup 1x1 87kg, 1x1 107kg, 1x1 117kg, 1x1 127kg) 137kg 1/0/0/0/0Chinups (Warmup 1x5) 16kg 5/5/5

Squats - Yepeeeeeeeee, Ive done it, I have actually done it, well pleased, over the moon, I never thought I would hit my bodyweight so early, and how good it felt to do that last rep, I hated these when I firsted started 5x5, now I love them, no pain in my knees or lower back during squats, it feels great, love them, just love them, 6 months to hit 1.5bw??? I dam well hope so.

Overhead Press - No problems, just got to remember to tense my glutes, every now and then I forget, and I end up feeling a pain in my lower back, its getting better tho.

Deadlift - Yet again crap, complete rubbish, just feels far to heavy. I know what the problem is, I managed 137kg a couple of weeks ago with bad form, I'm now trying to do the same weight with good form, its far to heavy, not going to attempt this weight next time, going to deload to 97kg, and start again with good form.

Chinups - No problem.

[Jimmie]

Todays workout -

Warmups and stretches -
Superman - 3 sets 30 Secs hold
Squat Stretch - 3 sets 20 secs.
Hamstring Stretches - 3 sets of 10 reps each side.
Bridges - 3 sets of 10 reps.
Leg Swings. 2 set 15 reps each side.
Side-to-Side Leg Swings 2 set 12 reps

Squats (Warmup 2x5 bar, 1x5 47kg 1x5 67kg 1x5 77kg) PR 87kg 5/5/5/5/5
Benchpress (Warmup 1x6 47kg 1x6 67kg 1x5 87kg) 89.5kg 4/3/3/3/3
Barbell Row PR 57kg 5/5/5/5/5
Weighted Dips (Warmup 2x6) PR 33kg 5/5/5

Squats - Felt really strong doing these, just kept telling my legs to push out, form and technique felt great, I'm still amazed how well im doing now.

Benchpress - I knew it was coming, the warmup at 87kg was a struggle, will I get through this one or will my first deload be on its way??

Barbell row- No problem, really enjoying these at the moment.

Weighted dips - Felt easy compared to last time, not sure where my strength and energy came from.

Summary - Started to stall on everything now, the most difficult part of the benchpress is that I dont have a partner, so I can never try a risky rep.

[Shox]

Awesome progress.. you're starting to push some big weights now, especially on bench and ohp.

[Jimmie]

Thanks for the comment shox's, definitely tell I'm hitting big weights, todays workout was bloody hard.

[Jimmie]

No workout yesterday, as I went to my brothers Saturday and did a workout with him.

Todays workout -

Warmups and stretches -
Superman - 3 sets 30 Secs hold
Squat Stretch - 3 sets 20 secs.
Hamstring Stretches - 3 sets of 10 reps each side.
Bridges - 3 sets of 10 reps.
Leg Swings. 1 set 20 reps each side.
Side-to-Side Leg Swings 1 set 20 reps



Squats (Warmup 2x5 bar, 2x5 47kg, 1x5 67kg 1x5 77kg) 89.5kg 5/5/4/3/4
Overhead Press (Warmup 2x6 20kg 1x40kg) PR 52kg 5/5/5/5/5
Deadlift (Warmup 3x1 87kg, ) 107kg 1/1/1/1/1 (Deload to sort form and technique)
Chinups (Warmup 1x5) 17kg 5/3/3

Squats - Up at 4am, felt tied all day and this has definitely effected todays workout, bar with weight felt fine on my back, but squat form went to pieces, right leg kept folding in (bloody push out ) going to low, leaning to far forward, oh well, I cant improve forever.

Overhead Press - Surprised how well I did.

Deadlift - Form and technique felt very good, I found by biggest problem was not a big enough grip, felt a lot more comfortable on the back with a wider grip.

Chinups - What the f**k, this felt so heavy, Im tied thats all, thats whats its got to be, well I will have to see on Friday.

[coryK]

Those are some pretty big weights! I think it's amazing your squat and your BP are so close together!

I'm curious about your warmup stretches. What are superman and squat stretches? And what do you do to stretch your hamstrings out?

[Jimmie]

Those are some pretty big weights! I think it's amazing your squat and your BP are so close together!

I'm curious about your warmup stretches. What are superman and squat stretches? And what do you do to stretch your hamstrings out?

Superman is where you lay face down on the floor, and raise your chest and legs, this strengthens the lower back muscles.
Squat stretches involves you being in the squat position and holding it for a certain amount of time, during this time you push out the knees with your elbows.
To stretch the hamstrings I do hamstring stretches also known as leg swings, involves swinging one leg at a time back and forwards.
More info and video clips on all of the above can be found here -
http://stronglifts.com/why-your-lower-back-rounds-during-squats-how-to-fix-it/
http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/
I have found doing 10-15mins stretches makes a hugh difference to my workout, especially squats.

[coryK]

Thanks for the info! Going to add supermans and squat stretches to my warm up routine. Do you stretch out post workout as well? I usually spend about 10-15 minutes stretching out my lower body/back with static stretches before hitting the shower. Partly habit, partly cuz it feels good!

[Jimmie]

Thanks for the info! Going to add supermans and squat stretches to my warm up routine. Do you stretch out post workout as well? I usually spend about 10-15 minutes stretching out my lower body/back with static stretches before hitting the shower. Partly habit, partly cuz it feels good!

I know I should, but I dont do any stretches after my workout, with my workouts taking ruffly hour and half, I just want to shower and eat at the end.

[Jimmie]

Todays workout -

Warmups and stretches -
Superman - 3 sets 30 Secs hold
Squat Stretch - 3 sets 20 secs.
Hamstring Stretches - 3 sets of 10 reps each side.
Bridges - 3 sets of 10 reps.

Squats (Warmup 2x5 bar, 1x5 47kg 1x5 67kg 1x5 77kg) PR 89.5kg 5/5/5/5/5
Benchpress (Warmup 1x6 47kg 1x6 67kg 1x5 87kg) 89.5kg 5/4/3/3/3
Barbell Row PR 59.5kg 5/5/5/5/5
Weighted Dips (Warmup 2x6) 35kg 0/0/0

Squats - Not sure how I managed these, but they were so hard, the weight felt really heavy on my shoulders, form was terrible on some reps. Not really looking forward to increasing the weight, but I'm going to give it a go.

Benchpress - The first set felt good, thought I was going to nail the full set, but second set felt like an extra 10kg had been added, just have to see what happens next week.

Barbell row- No problem.

Weighted dips - Tryed to attempt the first set, felt a pain in my right tricep, just could not do any. I know where this injury has came from, it was from the weekend doing clean and jerk at my brothers, tryed 1 rep PR at 78kg, got it completely wrong and put my right arm in a awkward position, I felt a slight pain in my right tricep, but the pain went after a few minutes and thought no more about it. I must of torn a muscle.

Summary - I believe bench press and weighted dips failure is due to the torn tricep muscle, hopefully it will not take long to heal.

[coryK]

Sorry to hear about the arm, man. At least you didn't hear a pop when you first hurt your arm, or else things would be a lot worse! Ice it down if it swells and if there's no bruising you should be good to go in a week or so (in my extremely amateur and unexperienced opinion

[Jimmie]

Sorry to hear about the arm, man. At least you didn't hear a pop when you first hurt your arm, or else things would be a lot worse! Ice it down if it swells and if there's no bruising you should be good to go in a week or so (in my extremely amateur and unexperienced opinion

Pretty sure it will be fine next week, the strange thing is there is no pain at all during the day, its not until I do my workout I notice the injury.

[coryK]

Pretty sure it will be fine next week, the strange thing is there is no pain at all during the day, its not until I do my workout I notice the injury.

Hopefully that just means it's nothing serious

[Jimmie]

Todays workout -

Warmups and stretches -
Superman - 3 sets 30 Secs hold
Squat Stretch - 3 sets 20 secs.
Hamstring Stretches - 3 sets of 10 reps each side.
Bridges - 3 sets of 10 reps.
Leg Swings. 1 set 20 reps each side.
Side-to-Side Leg Swings 1 set 20 reps



Squats (Warmup 2x5 bar, 2x5 47kg, 1x5 67kg 1x2 87kg) 92kg 0/0/0/0/0
Overhead Press (Warmup 2x6 20kg 1x40kg) PR 54.5kg 5/5/5/5/5
Deadlift (Warmup 2x1 87kg, 1x1 107kg) 117kg 1/1/1/1/1
Chinups (Warmup 1x5) PR 17kg 5/5/5

Squats - My squat form has gone down the pan, I ended up in the hole with 87kg on my shoulders, what a bastard to get it back off, my legs and back lack flexibility and my knees hurt this is due to poor form on the last two workouts, for some reason my lower back tightens up when going below parallel again. The problem is this week I haven't been doing any stretches or flexibility excercises on my days off due to being so busy, this has caused major problems with form. So I have decided to deload get my form back on track and make an effort next week to do stretches and flexibility excercises on my days off. Got to get back to liking these, at the moment I hate them.

Overhead Press - No problem, really struggled as the start to get myself motivated, but as soon as I cracked the 3rd set, I was full of energy.

Deadlift - This is going great, really feel my heels digging in.

Chinups - Maximum effort, I did not think about the last set, just did them as quick as possible.