Jimmie's Training Log

[Shox]

Sad to hear abou the squats Just drop the weight and work on form for a week and you'll be settings new PR's in no time.

[Jimmie]

Sad to hear abou the squats Just drop the weight and work on form for a week and you'll be settings new PR's in no time.

Thats what I hoping, deload by 20%, will go up 5kg each workout, should be back on form in no time.

[Jimmie]

Todays workout -

Warmups and stretches -
Superman - 3 sets 20 reps.
Hamstring Stretches - 3 sets of 15 reps each side.
Leg Swings - 2 sets, 15 each leg
Squat Stretch - 3 sets 20 secs.

Squats (Warmup 2x5 bar, 1x5 47kg) 67kg 5/5/5/5/5
Benchpress (Warmup 1x6 47kg 1x6 67kg 1x5 87kg) PR 89.5kg 5/5/5/5/5
Barbell Row PR 62kg 5/5/5/5/5
Weighted Dips (Warmup 2x5 2x5 20kg) 35kg 5/3/0

Squats - No problem, decided to speed these up and try to bounce out of the bottom instead of going really slow down then up.

Benchpress - Wow, I managed it. Read the rippetoe technique and found out there was a number of key points I was missing, squeeze the shoulder blades, and only breathe at the top. I actually found it better to take a deep breath at the start then hold my breath and do the full set, this worked up to the last set where I had to take a breath before the last rep, made a hugh difference.

Barbell row- This is getting heavy now, but form feels spot on.

Weighted dips - Managed the first five, but did not really dip below parallel, will deload next time, and go up by 1kg in future.

[coryK]

Congrats on all the PRs lately Looks like you're progressing nicely!

I'm desperate to get in some stretches on my days off as well, but like you just don't have the time. Setting aside 15 minutes before bed each day doesn't seem that hard, until you try it...

[Jimmie]

Todays workout -

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



Squats (Warmup 2x5 bar, 2x5 47kg, 1x5 57kg ) 62.5kg 5/5/5/5/5
Overhead Press (Warmup 2x6 20kg 1x40kg) PR 57kg 5/5/5/5/5
Deadlift (Warmup 2x1 87kg, 1x1 107kg) 122kg 1/1/1/1/1
Chinups (Warmup 1x5) PR 18kg 5/5/5

Squats - No problems.

Overhead Press - This was the toughest yet, hoping to crack 60kg over the next two weeks.

Deadlift - No problems, this weight does not even feel heavy, form is spot on.

Chinups - No problems.

[coryK]

That's one helluva OHP! Almost double what I'm failing at now. Keep it up

[Jimmie]

That's one helluva OHP! Almost double what I'm failing at now. Keep it up

Surprised how well Im doing at the moment with OHP, the only problem I have is I keep loosing tension in my glutes, I end up leaning back, which then causes a pain in my lower back. Will sort this hopfully before I do myself an injury.

[coryK]

Surprised how well Im doing at the moment with OHP, the only problem I have is I keep loosing tension in my glutes, I end up leaning back, which then causes a pain in my lower back. Will sort this hopfully before I do myself an injury.

I have a similar problem. I keep my glutes tight, but still wind up with a sore lower back after OHPs. It's on the right side, about a hand's width above my right butt cheek. The muscle there just tenses up and I need to really stretch it out before I can deadlift, otherwise the deadlift hurts like hell. I think it's from pushing forward and up - which causes me to lean back - instead of pushing directly up at the beginning of the movement. Hm, I'm rambling...too much coffee this morning Good luck on sorting your glutes out. Just imagine you're in a prison shower room or something

[Jimmie]

Just imagine you're in a prison shower room or something

[Jimmie]

Todays workout -

Warmups and stretches -
Bridges - 3 sets of 20 reps
Hamstring Stretches - 1 sets of 15 reps each side.
Leg Swings. 1 set 20 reps each side.
Side-to-Side Leg Swings 1 set 20 reps each side.
Squat Stretch - 3 sets 20 secs.

Squats (Warmup 1x5 bar, 1x5 47kg 1x5 67kg) 72kg 5/5/5/5/5
Benchpress (Warmup 1x6 47kg 1x6 67kg 1x3 87kg) PR 92kg 5/5/5/5/5
Barbell Row PR (Warmup 1x5 40kg)64.5kg 5/5/5/5/5
Weighted Dips (Warmup 2x5) 25kg 5/5/5

Squats - For some reason this felt pretty heavy.

Benchpress - I stalled twice attempting the last weight, so I was expecting to stall at this weight. I will be honest the last rep of the 5th set I only just got it high enough to get it on the rack, not fully extended, it was good enough.

Barbell row- I'm starting to enjoy these, no back pain what so ever.

Weighted dips - As you can see I deloaded, but boy did 25kg feel heavy, possible due to the effort doing benchpress.

[Shox]

nice lifts, making me a little jealous! Great advice about ohp cory (prison shower advice), made me laff lol

[coryK]

Great work and congrats on the PRs! Strange how your squat felt heavy even after deloading. Hopefully next time will be better. You planning on going back up by 5kg increments?

Glad u guys liked the ohp advice

[Jimmie]

You planning on going back up by 5kg increments?

Was going to go up by 5kg after deloading, but after the last weight I'm not sure. What the hell, got to get back to PR's, so 5 it is.

[Shox]

Great attitude, dont go up by 5 at cost of ur form though, otherwise deloading will have been pointless. Slow and steady wins the race!

[coryK]

Was going to go up by 5kg after deloading, but after the last weight I'm not sure. What the hell, got to get back to PR's, so 5 it is.

With your experience I'm sure you'll choose the weight that's right for you. I was just curious cuz we're at the same squat right now and I was wondering how long that would last