Kendall's Training Log

by **Roy** » Wed Dec 05, 2007 9:05 pm

My bad =) You can go ahead and delete my posts to clean this up. Only seems right to keep Kendalls training log uncluttered.

by **Mehdi** » Wed Dec 05, 2007 9:34 pm

I was joking Roy

by **Lucas** » Wed Dec 05, 2007 9:58 pm

Mehdi's on fire with the jokes and none of us can keep up!

by **khildahl** » Thu Dec 06, 2007 3:39 am

Ah, whatever. It gives it some personality.

by **khildahl** » Thu Dec 06, 2007 3:45 am

12/05/2007

Front Squat - 45lbs warmup - 2x5
- 60lbs - 5x5
- Very little energy today due to lack of sleep and poor diet (I'm usually very good about what I eat... Candy bars and french fries today taught me a lesson in a big way).

Bench Press - 45lbs warmup - 2x5
- 70lbs - 5x5
- A little wobbly on the way up on most reps. I think this was due more to the aforementioned lack of energy than lack of strength.

Deadlift - 105lbs - 1x5
- Getting harder, but still fairly easy.

Chin-ups - bw - 1x2,1x1,1x1
- Still jumping a little, but improving.

by **khildahl** » Mon Dec 10, 2007 3:12 am

12/08/2007

Back Squat - 45lbs warmup - 2x5
- 80lbs - 5x5
-Sets 2 and 3 were really hard to get through, 4 and 5 were still difficult but easier than the first ones. Weird.
- Feeling the weight on all reps, technique is getting much slower but is still good. This is a lot of work now.

Overhead Press - 45lbs warmup - 2x5
- 70lbs - 5x5
- Weight is very heavy, probably could not have made it through one more rep. Really had to gut the last set out.

Bent-Over Row - 70lbs - 5x5
- Lower back felt better than last time, weight is still good.

Dips - bw -3x1
- As always the OHP killed my triceps. Reps will probably start increasing significantly on this after a deload on the press which is probably going to happen very soon.

by **Anthony** » Wed Dec 12, 2007 2:51 am

"-Sets 2 and 3 were really hard to get through, 4 and 5 were still difficult but easier than the first ones. Weird."
Your muscles are probably warmed up at that stage so lots of blood in the muscles and they're ready to fire. Try maybe increasing the weight of the warm up just a fraction see if you can make those first few sets easier and the last few hard the way it's meant to be

by **bentzurm** » Wed Dec 12, 2007 8:30 am

I know what you mean with the dips. Same happened to me on chinups after benchpress. Once I ramped the BP to a weight that was difficult my chinups started to stall/decline. Then you get used to the new load and you start progressing on top of that, and like you said you might even see a bump once the major lift is deloaded. Keep up the good work.

by **khildahl** » Tue Jan 08, 2008 3:53 pm

So.

December was a bad month for me, I think I got hit very hard with every kind of flu there is over the course of the last four weeks. Between that and the holidays getting to the gym was pretty much impossible. I'm finally feeling good enough to go back but I'm not sure how much to deload after such a long break since my last workout. I don't want to start back with weights that are too high, but at the same time I don't want to drop them all too much.

Suggestions?

Thanks.

by **Mehdi** » Tue Jan 08, 2008 4:27 pm

Welcome back
Start light. Empty barbell, why not. You'll get sore from such a long layoff. Add 5 lbs per workout during the first weeks, second week 10lbs if strength is ok.

by **khildahl** » Wed Feb 13, 2008 5:52 am

I FINALLY got my lazy ass back to the gym.
02/12/08

Back Squat - 45 lbs - 5x5
- I never thought an empty bar could weigh so much. This was harder than the last workout I did in December. On a good note, my technique felt great and these were the deepest squats I've ever done.

Bench Press - 45 lbs - 5x5
- Easy.

Deadlift - 80 lbs - 1x5
- Weight was light but my legs were dead from the squats.

Chin-ups - bw - 3x1
- Needed a bit of a jump to get started on all three.

by **Mehdi** » Wed Feb 13, 2008 11:19 pm

Welcome back

by **khildahl** » Sat Mar 01, 2008 6:16 pm

I've been sick again, managed to get to the gym a few times since last time I posted but wasn't able to get back into my routine. The few workouts I did took everything I had but they were worth it (rewarded myself with a trip to the sauna after them as well, which helped sweat the yuck out). I'm feeling much better now and am starting to get back into some of my better habits again. Posting yesterday's workout as the 'official' start of week 1 again.

02/29/08

Back Squat - 45lbs warmup - 2x5
50lbs - 5x5
- Starting to feel easier again, I'll see how I feel after front squats tomorrow and decide if I increase this by 5lbs or 10lbs next time.

Bench Press - 45lbs warmup - 2x5
65lbs - 5x5
- My strength is coming back on this more quickly than anything else. It was work, but not hard work.

Deadlift - 90lbs - 1x5
- This is coming back very quickly as well, felt very good.

Chin ups - 3x1
- Nearly got a second rep out on the first set. They'll come eventually.

I'll give it a week or two and then start trying to work in turkish get-ups again... I can feel the pain already.

by **khildahl** » Mon Mar 03, 2008 12:06 am

03/02/08

Front Squat - 45lbs warmup - 2x5
50lbs - 5x5
- Inside of my right knee felt really weak, noticed after the fourth set that the plate on that side of the bar had slid over a few inches because the clamp was loose. Fixed it and put a new clamp on and it felt a little better for the last set. Could the small plate I was using put it off-balance enough to be noticeable in the knee like this, or could this be something else? I've had no pain there previously with front or back squats and it feels okay right now.

Overhead Press - 45lbs warmup - 2x5
50lbs - 5x5
- Left shoulder really hurt through all sets (right where the deltoid and bicep meet), weak shoulders have always given me problems. Found a trigger point there between sets three and four and worked it with my finger, seemed to relieve the pain for a little while. Feels okay now that I've rested for a few hours.

Bent-over Row - 45lbs warmup - 2x5
65lbs - 5x5
- Went okay, felt it in the lower back for a while but it feels okay now.

Dips - bw - 3x2

This all seems a lot harder this time around than it did the first time I started. Hopefully I just need a week or two to adjust and it will all get back to normal.

by **khildahl** » Wed Mar 05, 2008 5:10 pm

03/04/08

Back Squat - 45lbs warmup - 2x5
50lbs warmup 1x3
60lbs - 5/5/5/5/3
- Middle of the second set I suddenly felt pain in the same spot (inside right knee) as when doing front squats last workout. Noticed the angle of my right foot was a little bigger than the left (must have moved during the lift), not sure if this caused it. Felt it through the rest of my sets, it hit really bad on the third rep of the last set and I stopped (last two reps were garbage anyway). It feels a little stiff now but doesn't hurt... I'm thinking it's a strained ligament, maybe? Any suggestions on how to deal with this?

Bench Press - 45lbs warmup - 2x5
75 lbs - 5x5
-Lots of work, nearly stalled on the last set.

Deadlift - 90lbs - 1x5
- Was hesitant about trying this because of the knee, but felt nothing in it when I did the lift. I seem to feel it when there's any amount of rotation in the knee.
- Lift was work, but not too hard.

Pullups - bw - 3x1
- None of these were very good, chin barely cleared the bar on all of them.

Who is online