Leot's Training Log

[guru]

Took my 2rm on press and deadlift and made it my 3rm

Progress, progress.

Nice weights overall.

[Leot]

Skipped my volume workout to get some extra study in.

24/11/09

Light:

Front Squat 60kg: 3x3
Overhead Press 40kg: 10,3,3 (was feeling adventurous)
SLDL 75kg: 3x8
Chin ups: 5,3,3

Been slacking on the chinups big time lately, so back into with a miserable first effort. Quite happy I managed to grind out 10 reps on 40kg OHP.

[amaeland]

I wish I could press like that. Good effort, mate

[Leot]

26/11/09

Intensity

Squat: 110kg x0
Bench: 67.5kg x0
Deadlift: 160kg x0

Terrible workout today. Really low on energy. Moral of the story, eat properly if you intend to set some records.


29/11/09

Bench Day

Bench 55kg: 5x5
Barbell Row 50kg: 3x8
Dumbell Fly 5kg: 3x10
Dumbell Row 15kg: 3x10

Dumbell exercises were actually performed using weight plates like kettleballs, dumbells are such an annoyance to work with. One suspicious rep on the barbell row 2nd set, 3rd set came in strong, will repeat on thursday.

My knee has been giving me a few more issues lately, so I have decided to take some time off squats and deadlifts to resolve this issue. Until it has cleared up to my satisfaction, I shall alternate between between benching and overhead pressing plus assistance (and the reverse motions), in a progressive loading style. I will probably also put in good mornings or SLDL to give my back some work in the meantime. I am basing my routines loosely on dylans 5/3/1 programming, suggestions for good exercises to do (that don't stress the knees) are welcome.

I have discovered that my left IT band is extremely sensitive near the knee - I have started to thoroughly massage it, hopefully I can fix it myself like I did with my elbow, otherwise after a week or so I shall see a physio.

[Leot]

1/12/09

Overhead Press Day

Press 45kg: 4,5,3,2
Chins: 5,5,5

Ran out of time tonight, was on a short schedule. Accidentally did 2 sets of 5x40kg on the press in between sets 2 and 3, was working in with my gym partner. Kinda threw my momentum out. Inadequate warmup I feel was the cause for the low result on set 1.

Chins were feeling super strong tonight.

[Leot]

4/12/09

Bench Day

Bench 57.5kg: 5x5
Barbell Row 50kg: 3x8
Dumbell Fly 5kg: 3x10
Dumbell Row 16.5kg: 3x10

Bench was hard going, especially in the last two sets, but got it done, moving up to 60kg - time to start setting some new PRs. Barbell row felt solid tonight. Flys were completed with plates again as I could only find one of the dumbells. The 16.5kg for the row is an estimate (don't know exactly how much the dumbell itself weighs) but I think it's good to within +-0.5kg.

Good workout overall. The 2nd set of rows especially were flying up.

[Leot]

6/12/09

Press Day

Chins: 6,6,6
Press 45kg: 4,4,4,3,3

Unfortunately ran out of time again, did some ab work when I got home. The exercises I have on bench day are really working my mid back pretty hard.

One more try on the press before a deload.

[Leot]

11/12/09

Tuesday workout was skipped.

Bench Day

Bench Press 60kg: 5,5,3,3,3
BB Row 52.5kg: 3x8
Dumbell Fly 5kg: 3x10
DB Row ~17.5kg: 3x10

Bench is hard yakka. Rows were good, my sets became progressively better, need to warm up more and will repeat this weight with less hip extension.

[Leot]

13/12/09

Press

Overhead Press 45kg: 5,5,4,3,3 Deload
Chin-up: 7,6,3
Dumbell Press 2x10kg: 3x10
Pull-up: 4,3,3

Time for a deload on overhead press, was going for 7,7,7 and 4,4,4 on chins and pulls, really got tired at the end of the chins, thought I would get 6 on the last set. Dumbell press was rather challenging from about rep 7 onward, it was hard to tell which part of me was tired, I think it was my traps.

Body weight looks to be up a little, I'm constantly weighing in 80-82kg.

[dylanamus]

You heavy bastard!

How are you diggin' the dumbbell exercises?

[Leot]

lol I weighed in this morning at 77kg

I'm enjoying the variety I am getting, I'm seeing a physio this week about my knee, it has been feeling a lot better now that it's been resting for a few weeks. Hopefully no permanent damage is done.

Got to EAT EAT EAT.

[Leot]

15/12/09

Bench

Bench Press 60kg: 5,4,5,4,2
Dumbell Row ~18kg: 3x10

Ran short of time and it got late so I had to be quiet... which meant dumbell rows instead of barbell.

Bench really collapsed on the 5th set, not sure why, 2nd set was pretty bad. My right army has more difficulty benching (odd because I'm a righty). Still, more total reps than last time by one, 60kg 5x5 is in sight!

[dylanamus]

Damn you and your unintentional fat loss! Buy some doughnuts

[Leot]

20/12/09

Press Day

Press 37.5kg: 5x5
Chins: 7,7,6
Dumbell Press 2x10kg: 3x10
Pullups: 4,4,3

Left shoulder was feeling a fair bit of strain on the first set of the press, I think I was taking the weight a little too casually. Paid more attention to form and had no further troubles. Really focusing on keeping my abs tight and not arching my back too much. Chins were better today, banging them out as fast as possible makes them easier. Dumbell press is quite hard on the last set, my max is probably only a kg or two higher than this. Pullups were hard again as I am quite tired by this stage (chins really take it out of you).

I think most of the 2kg or so I have lost recently has been fat, I think I have slightly better abdominal definition that a month or two ago. Focusing on eating big again though!

[Leot]

22/12/09

Bench Day

Bench Press 60kg: 5,5,5,5,4
Barbell Row 52.5kg: 3x8
Dumbbell Fly 2x5kg: 3x10
Dumbbell Row ~18.5kg 3x10

Almost there on the bench, I was so confident going into set 5 too . Rows were good, moving up. Flies are easy but no solution at this stage before jumping to 10kg plates which just isn't feasible. Dumbbell rows are starting to get pretty challenging.