Leanstrong's Training Log

[Leanstrong]

2.5+ miles outside walking

@markg
Yeah im prob gonna drop it down, I looked on Strengthmill and found Rippetoe's warm up suggestion:
"I'm talking about this for 345 x 5:

135 x 5, 225 x 5, 275 x 2, 315 x 1, 345 x 5"

[Leanstrong]

Box Squat 230 lbs 5/5/4 (first stall at this weight)
Bench 215 lbs 5/4/3 (time to deload
Hang Clean 195 lbs 1/2/0/0/0 (also time to deload)
Dips 65 lbs 5/5/4 (almost got it, I am not deloading this)
- No records, guess it's just one of those times. Nothing to do but just keep going at it.

[Leanstrong]

2.0 miles outside

[Leanstrong]

2.0 miles outside + waking
-Drank like a fish last night, need to cut back, especially on nights before training days. Going to take it easy tonight and push my workout till tomorrow

[Leanstrong]

Box Squat 230 lbs 4/0/0
- Having a real problem caving over in the Box Squat. At lighter weights my form seems good, and then when the weight gets heavy, the bar always seems to pull me forward until it's on the pins. Maybe I need more lower back work?
Push Press 155 lbs 5/5/5
- Going to switch off push presses with regular presses every other workout. Hopefully this will break my plateau
Deadlift 305 lbs 1x2
- WTF? I cut the warm up reps and my working set weight actually goes down?
Pull-Ups 22.5 lbs 5/3/2

[Leanstrong]

Warm-Up: Goblet Squat 40 lbs 10/10/10 (going to start doing these more often, great dynamic warm up that forces proper squat form)
Box Squat 185 lbs 5/5/5
Bench 195 lbs 5/5/5
Hang Clean 175 lbs 3/3/3/3/3
Dips 65 lbs 5/5/5 (NEW PR, finally! I think de-loading on the bench helped, my chest is usually burnt out by the time I do dips)

-Have been slacking on flexibility work recently, and it shows in the goblet squat. I cant get down to where my elbows are as low as my knees

[Leanstrong]

3 miles outside jog + some walking

[Leanstrong]

Goblet Squat 50 lbs 10/10/10
Press 135 lbs 5/5/5 (NEW PR, this one took forever, PLATES BABY)
Deadlift 305 lbs 1x4 (more reps than last time, and in good form too. Time for a deload)
Pull-Ups 22.5 lbs 5/4/3

- Goblet Squats seem to be a safe way to increase my flexibility and work on my lower back stability, which was the main culprit holding back my squat. I am gonna work up to a 100 pound dumbell, which strength coach Dan John says is going to kick my ass
- Added in 25 body weight pull-ups and a few chin-ups to improve pull-up strength. My body weight is increasing, which may be making this exercise harder.

[Leanstrong]

2 miles jog outside + walking

[Leanstrong]

Goblet Squat 65 lbs 10/10/10 (done with a pause at the bottom)
Bench 200 lbs 5/5/5
Dips 67.5 lbs 5/5/3

[Leanstrong]

2.0 mile walk outside
- A lot of my jogs are turning into walks now, legs seem to be in a constant state of soreness

[Leanstrong]

Goblet Squat 75 lbs 10/10/10 (pausing at bottom for stretch, still cannot seem to get my elbows down to my knees)
Push Press 170 lbs 4/4/4 (WOW these are hard, much more taxing than strict press. Going to keep rotating them with strict press, they are great for plateau-busting)
Deadlift 285 lbs 1x5 (deload)
Pull-Ups 22.5 lbs 5/4/3 (going to be tricky to get this up, but I don't feel like I am using enough weight to have to deload.....Maybe I will start clustering reps so I get all 15, see how that goes)

[Leanstrong]

Goblet Squat 85 lbs 10/10/10 (getting much lower now)
Bench 205 lbs 5/5/5
Hang Clean 180 lbs 3/3/3/0/0 (hit the wall on this one, think I lost a lot of strength from skipping them last time)
Dips 67.5 lbs 5/5/5 (NEW PR, This is definitely my best exercise)

[Leanstrong]

3 miles outside + probably 2 miles walking

[Leanstrong]

Box Squat 185 lbs 5/5/5
- The extra flexibility work and the Goblet Squats I have been doing seem to be paying off, my form is significantly better. Hopefully I wont have the same problem of falling forward once the weight gets heavier
- Been doing 100 bodyweight squats/day with my toes and chin touching a wall. Can't get below parallel this way yet, but I seem to be getting lower every day

Press 140 lbs 5/4/3
- NOT AGAIN!!!!!!! God, this is the most annoying lift ever in terms of adding weight

Deadlift 295 lbs 1x5
- Took the liberty of a 10 lb jump from my deload weight, will do 5 lb jumps from here out. Just wanted to stay on track so I can still get the 405 lb goal by xmas

Pull-Ups 22.5 lbs 5/3/2
- Less reps than last time! I am gaining weight though, so I am guessing that has something to do with it. I clustered the rest of the reps in singles and doubles.