Jpez's training log

[jpez]

7/08/09

Squats - 80 kg x 4, 3, 3, reps
Overhead Press - 45 kg x 4, 2, 3 reps
Deadlifts - 92 kg x 5 reps
Pull ups - 2, 2, 2
Prone bridges - 30 secs

I've switched down the volume and am now doing 3 reps for all my exercises. My workouts are much shorter and I have more energy for the lifts after the squat.

[jpez]

10/08/09

Squat - 80 kg x 5, 5, 5
Bench press - 63 kg x 5, 4, 4
Inverted rows - 6, 6, 5
Dips - 3, 2, 2
Reverse crunch - 12 reps x 3

Burpees - 5, 5, 5, 5, 5, 5

Today I added HIIT to my routine. It felt good to be doing it again. I plan on doing HIIT burpees after workout A. Hopefully I'll be able to keep it up.

[nburge]

You're a bit taller than me but otherwise our stats are about the same. I have a sedentary job though (but cycle in and out to work ~12 miles per day) so understand where you're coming from. If you can make the time I'd stick to 5x5 though... you'll get your results quicker.
Are you doing HIIT for fat loss? I was trying to do tabata burpees a few months in on my rest days, but found it really screwed with my recovery.

I started a thread in the strength training bit because I'm also stalling on bench and OHP - the consensus opinion coming back was that it was due to form, and people suggested I had a look at Dave Tate's stuff (search google) on benching - I've not had the chance to put it into practice yet but hopefully it will help. Check it out. The OHP was designed to confound us all I'm agraid!!!

Good luck with it.

Neil.

[jpez]

I'm doing HIIT for cardiovascular improvement. I love the way it tires your cardiovascular system. I used to do it in the past and I miss it a lot although I wouldn't let it interfere with my strength training. I know how tiring it is but I'd like to experiment with it a bit and see how I go. Anything tabata sounds brutal especially burpees! I've never tried Tabata, maybe I will in the future if my HIIT get's better but for now it's of limits. I'd love to find a balance between strength training and HIIT if it's possible.

5X5 has been excellent for me up till now but lately those two last sets had become extremely taxing to the point where I felt they were draining the energy from the rest of my workout, especially the squats and OHP .

Thanks for all the tips and good luck with your workouts also!

[nburge]

I liked the tabatas because I could put them in on my off days easily. I cycle to and from work, but stop at the gym for a shower and to get changed. So as I was going through on Tuesdays and thursdays I could afford 5 minutes to do tabatas. They're an absolute killer. But fun, in a sort of masochistic fashion...

[jpez]

Yeah I've got to try them for sure! I gotta order one of those gadgets that beep for the intervals as well.

[holvoetn]

Nice progress, keep on rocking

Yeah I've got to try them for sure! I gotta order one of those gadgets that beep for the intervals as well.

There are some mp3 files around providing the beeps.
There are even some songs with the beeps mixed in available.

[pagangoddess]

This was posted in my old training log. If you scroll to the second post there is a link to an online tabata timer and timers that can be downloaded to ipods.

[jpez]

Thats a great little app but I wish I had an ipod though..

I found this cheap one on ebay. It'll cost me about $20 us for me to get it. Not to much I reckon.

Tabata timer

[jpez]

13/08/09

Squats - 83 kg x 3, 3, 3, reps
Overhead Press - 45 kg x 4, 3, 3 reps
Deadlifts - 98 kg x 5 reps
Chin ups - 5, 4, 3
Prone bridges - 30 secs

[jpez]

15/08/09

Squat - 83 kg x 5, 5, 5
Bench press - 63 kg x 5, 5, 5
Inverted rows - 6, 6, 6
Dips - 3, 3, 3
Reverse crunch - 12 reps x 3

Burpees - 5, 5, 5, 5, 5, 5, 5

Today I felt very energetic throughout my whole workout, I don't know why. I felt very solid. I made my reps on both squats and BP which I stalled on in my last workout. My legs felt especially strong today. My inverted rows reps are about the same but did them with more solid form today as goes with the dips also. I also added one more set to my burpee HIIT routine. Overall a great workout for me today, I'm loving it.

[jpez]

17/08/09

Squats - 85 kg x 3, 3, 3, reps
Overhead Press - 45 kg x 5, 5, 5 reps
Deadlifts - 103 kg x 5 reps
Pull ups - 3, 3, 3
Prone bridges with feet on bench - 30 secs

First attempt at 85 kg squats today and stalled at 3 reps. Third attempt at 45 kg OHP and I made it so I don't have to deload! Made it over 100 kgs for my deadlift and am now starting to realize why there's only one set for them in this program. This exercise just sucks the juice right out of you! I also added an extra rep to my pull ups today! Which is a big achievement for me because I've been weak at these for my whole life! I'm also starting prone bridges with my feet on a bench today which is adding a wee bit more pressure to my core.

All in all I'm very happy with todays workout!

[pagangoddess]

With good reason. You should be happy with that workout. Nice work!

Deadlifts do suck the life out of you. I maxed today on deadlift and after I was finished it was tough getting through my accessory work.

[holvoetn]

Nice job, jpez.
You can be proud indeed

[jpez]

Thanks guys!