Lefty´s Training Log

[Lefty]

Wed 28.10.09

Squats 85KG
5/5/5/5/5

BP 87,5KG
5/5/5/5/5

Barbell Rows 55KG
14/12/12

Dips +15KG
6/6/6/6/6

Rev. Crunches



Fri 30.10.09

Squats 87,5KG
4/3/3/2/1

seated Overhead Press 52,5KG
5/5/4/4/3

Deadlifts 95KG
5/5

Pull-Ups
5/5/5/3/3

Prone Bridges +7,5KG Backpack
3 x 60secs

[Lefty]

Wed 09.11.09

after a little over 1 week break due to sickness,
i could finally hit the iron again.

i decided to deload my squat weight about 20% to improve my technique.
had some pain on the left side of my lower back past my last workout, also my knees buckled in a bit too much.
so working on form and technique is the way to go i guess.

Squats 70KG (even with 20% less it felt somehow heavy today)
5/5/5/5/5

BP 90KG (pretty sure i will manage 5x5 on next workout)
5/5/5/4/3

Barbell Rows 60KG
5/5/5/5/5

Dips +15KG (im not sure if i should keep on loading weight or if i should increase volume instead)
5/5/5/5/5

Rev. Crunches
3 sets

[Lefty]

Wed 11.11.09

Squats 72,5KG
5/5/5/5/5

seated Overhead Press 50KG
5/5/5/5/5

Deadlifts 97,5KG
5/5

Pull-Ups
4/4/4/4/4/3/3

Prone Bridges +10KG Backpack
3 x 60secs

[Lefty]

Fri 13.11.09

Squats 75KG
5/5/5/5/5

BP 90KG
5/5/5/5/5

Barbell Rows 62,5KG
5/5/5/5/5

Dips +17,5KG
5/5/5/5/5

Rev. Crunches
3 sets

[reckoner]

Good work.
I have been thinking about de-loading on my squats as well to brush up on my form as well. How has it been working out for you so far?

[Lefty]

hi reckoner,
thanks for dropping by.

i think deloading the weight was definitely the right choice.
like Mehdi says, 1 step back, 2 steps forward...
i focus pretty strong on correct form and technique now on every workout.
found that one of my weak spots is definitely flexibility, especially my hamstrings.
but i also started working on that and so i finetune my way step by step to a good solid form

[reckoner]

Hey, thanks for stopping by my log
I will deload.....soon.... I am just so addicted to having my squats go up 5-10lbs every time I workout,. It feels so rewarding, and I don't think that my form is really that bad. I just noticed some small changes in it once I started hitting really challenging weights.
Great bench. I had to switch to 3x5 not long after I hit the 200lbs mark, but 5x5 is impressive!

[Lefty]

thank you,
the bench press is for sure my strongest lift at the moment but i feel my first real stall incoming very soon.

[Lefty]

Mon 16.11.09

Squats 77,5KG
5/5/5/5/5

seated Overhead Press 52,5KG
5/5/5/5/5

Deadlifts 100KG
5/5

Chin-Ups
8/6/5/5/3/3

Prone Bridges +10KG Backpack
3 x 60secs

[Lefty]

Wed 18.11.09

im pretty happy with todays workout.
my energie level was very high and i managed to squeeze out
5x5 bench press for body weight.

Squats 80KG
5/5/5/5/5

BP 92,5KG
5/5/5/5/5

Barbell Rows 65KG
5/5/5/5/5

Dips +20KG
5/5/5/5/5

Rev. Crunches

[Lefty]

Fri 20.11.09

Squats 82,5KG
5/5/5/5/5

seated Overhead Press
had to skip it due to pain in my right shoulder.
hopefully back on track till monday.

Deadlifts 102,5KG
5/5

Chin-Ups
6/6/5/5/5/3

Prone Bridges +10KG Backpack
3 x 60secs

[Lefty]

Mon 23.11.09

Squats 85KG
5/5/5/5/5

BP 95KG
5/5/5/5/5

Barbell Rows 67,5KG
5/5/5/5/5

Dips
no dips today. even tho the pain in my right shoulder that i had on friday was gone,
i thought it might be better to get some more rest for my shoulder. just to be on the safe side.

Rev. Crunches

[Lefty]

Wed 25.11.09

Squats 87,5KG
5/5/5/5/5

seated Overhead Press 55KG
5/5/5/4/4

Deadlifts 105KG
5/5

Chin-Ups
7/6/5/5/5/2

Prone Bridges +11,25KG Backpack
3 x 60secs

[Lefty]

Fri 27.11.09

Squats 90KG
5/5/5/5/5

BP 97,5KG
4/4/4/3/3

Barbell Rows 70KG
5/5/5/5/5

Dips
40@BW

Rev. Crunches

[kidsoftheblackhole]

You're impressive mate. Keep going.