Leanstrong's Training Log

[Leanstrong]

My former goals (posted above) involve my 5 rep max for one set. One month later, I have quickly found out that this is a significant amount higher than my max for 5 sets of 5 reps, so rather than testing my 5 rep max every now and then, I am changing my goals so I get direct feedback from my workouts.
Here are my best 5x5 stats as of the end of 2008:
Squat 145 lbs
Bench 175 lbs
Deadlift 245 lbs (1x5)
Press 95 lbs
Row 165 lbs
Dips 35 lbs (3x5)
Pull-Ups 10 lbs (3x5)

My Goals by July 5th, 2009 (my 20th birthday)
Squat 225 lbs
Bench 225 lbs
Deadlift 315 lbs
Press 135 lbs
Row 195 lbs
Dips 90 lbs
Pull-Ups 25 lbs

Notes:
- Weight for dips and pull-ups are added onto a chain on a belt
- Stopped using straps for deadlifts, so 245 is my new max, not 285 as I said previously
- Rows are barbell rows as Medhi describes them, using as little hip extension as possible
- Pull Ups are wide grip with my pointer fingers near where the bar slants downward

[Leanstrong]

- Rows are barbell rows as Medhi describes them, using as little hip extension as possible

Woops sorry Mehdi, I tried to fix that but I didn't make the 15 minute window to edit

[Leanstrong]

Squat 150 lbs 5/5/5/5/5
Press 100 lbs 5/5/5/5/5
Deadlift 250 1x5
Pull-Ups 0 lbs 5/5/5

-Squat form is improving. Using leg swings and prisoner squats to warm up, as well as overhead squats with the bar
-Press form was a little shaky on the last rep of the last set, but I am going to count it
-Deadlift was an all out max, form started to get messed up, going to switch to a mixed grip to keep progressing
-De-loaded on pull-ups

[Leanstrong]

Bench 180 lbs 5/5/5/5/3

Injured my lower back squatting 155 lbs today. Warmed up with dynamic stretches and two sets of overhead squats with the bar. I am going to take this as a wake up call, because I think my lower back is still rounding, even though my chest is up. Going to start spending more time warming up, and far more time on flexibility work. Injury does not feel too severe( knock on wood), but I am going to abstain from squatting for a least a week.

[markg]

Hi mate,
Hope the back sorts itself out soon. The form on squats is like studying for a degree or something. Even when you know what to do, getting your body to do it is another minefield!
All the best,
Mark

[amaeland]

Shame about the injury, hope to see you back on track soon! Squat form is a bitch

[Leanstrong]

@Mark
Thanks man, yeah I never realized just how complicated squatting actually is.
@Amaeland
Thanks a bunch, I'm gonna try to go light tomorrow, see how it feels. Squat form is so annoying, and I just know as soon as I fix my back arch and depth problem, I'm gonna have another form issue to correct haha

[Leanstrong]

Squat 95 lbs 5/5/5/5/5
Press 90 lbs 5/5/5/5/5
Deadlift 135 lbs 5/5

Cardio: 2 miles on treadmill

I have not yet realized how much I love lifting until I can't do it for a while! Man that felt good!
Dropping my squat that low was kind of embarrassing, but I don't want to overload my back too quickly and get injured again. I feel my form has improved vastly, I can feel the stretch now in my hamstrings and abductors in the bottom. Still feels like I am one or two inches above parallel, but I feel with my increased attention to keeping my back arch and regular stretching, I should be below parallel by next week.
I could tell my back isn't 100% when doing deadlifts, so i stuck to 135 for a couple sets with a lot of attention to form. No sharp pains or anything, so I will slowly load up back up to where I was.
Will get back to weighted pull-ups and dips once I feel okay with the big 3.

[Leanstrong]

Squat 115 lbs 5/5/5/5/5
Bench 175 lbs 5/5/5/5/5
Dips 37.5 lbs 5/5/5

Surprisingly, back felt fine on squats, but hurt too much to do barbell rows, even with 135(as opposed to 165 I was doing before). Hopefully the problem will fix itself with enough recovery/stretching.
Squat form is still pretty good, focusing on keeping my chest up and pushing my knees out while sitting back.
Bench problem with the right arm doesn't seem to be going away. My right arm wants to stay in closer to my torso than my left arm does, which looks very funny to the person spotting me.

[Leanstrong]

Squat 120 lbs 5/5/5/5/5
Press 95 lbs 5/5/5/5/5
Deadlift 140 lbs x 5(back feeling better but still not 100%, will start jumping the weights back up when it is)
Pull-Ups 0 lbs 5/5/5

Good workout, my right shoulder hurt on the press, probably because of my poor bench form. I will fix that next workout.

[GoinThruIt]

Keep it going!! What type of pain in the shoulder? Front? Side? Back?

[Leanstrong]

Squat 120 lbs 5/5/5/5/5
Bench 175 lbs 5/5/5/5/5
Dips 40 lbs 5/5/5
Cardio: 2.5 miles on treadmill

@GoinThruIt
Mostly in the front, its not too bad. I am working on my bench form, my right arm tends to bow in towards my torso on the last couple sets for some reason, and that is probably causing it.

-Hoping to be able to do barbell rows by monday, today marks two weeks since I pulled my back.
-Squat depth is very slowly increasing, I am pausing at the bottom trying to get a good stretch and increase my ROM (still don't think I am quite parallel).
-Flexibility is increasing, can touch my toes sitting down now, but its still feels uncomfortable.

[Leanstrong]

Squat 125 lbs 5/5/5/5/5
Press 100 lbs 5/5/5/5/5
Pull-Ups 2.5 lbs 5/5/5

- Skipped deadlifts because my back still is feeling it. Its been 16 days, I am going to see a doctor if it doesn't feel better by next week
- Squat form seemed to deteriorate for some reason, as it always does when more weight is on the bar. Whats worse, I feel I have lost my kinesthetic sense, as I didn't even realize my back was rounding until my friend told me

[Leanstrong]

Bench 180 lbs 5/5/5/5/5
Dips 42.5 lbs 5/5/5/5/5

Back still can't stay fully flat for barbell rows, but hopefully that will fix itself when I fix my squat.
Working on developing a very deep squat in the next week, if what I do works, I'll post how I did it

[Leanstrong]

Squat 115 lbs 5/5/5/5/5
Press 105 lbs 5/5/4/3/3
Deadlift 135 lbs 5/5/5
Pull-Ups 5 lbs 5/5/5

Squat form is improving with a combination of a ton of stretching and Mehdi's hip mobility drills, along with 3rd world squats.
Going to start upping the deadlift, back seems to be recovered.
First time maxing out on press, hoping to get all the reps on weds.
Too tired to do cardio, I'm starting to think as I get closer to maxing out in all lifts, I'm going to need eat/drink something between lifting and running.
Now its saturday night and its my first night back in college, time to go celebrate:)