Lionize's Training Log

[lionize]

6/11/2009 , Friday
Walk 25 minutes
Squat - 45x10 | 110x5, 135x5, 160x5, 185x5, 215x3, 160x8
Benchpress - 45x8 | 85x5, 100x5, 115x5, 130x5, 150x3, 115x8
Dips - 6/6/ -
Sauna
Walk 40 minutes

As sad as it sounds I actually had huge DOMS from the 3x12 decline situps on Wednesday so this workout was cut short. I struggled through the benchpress trying painfully to arch my back and stretch my stomach.

[lionize]

9/11/2009 , Monday
Walk 25 minutes
Squat - 5x5, 45x10, | 110x5, 140x5, 165x5, 190x5, 215x5
Benchpress - 5x5, 45x8 | 85x5, 105x5, 120x5, 135x5, 150x5
Bentover Row - 140@6x3, 3/3/3/2/3/3 - 1st Fail
Chin ups - 5 sets, 5/5/5/5/5 - 25
Sauna 5 minutes
Walk 35 minutes

[lionize]

10/11/2009, Tuesday
Run - 17:40 mins, 2.1 mi - 8:24 / mi | 2 laps around the park (blacktop)

11/11/2009, Wednesday
Walk 25 minutes
Squat - 45x10 | 110x5, 10x5, 165x5, 165x5
Overhead Press - 45x5 | 65x6, 80x5, 90x5, 105x5
Deadlift - 135x5 | 180x5, 205x5, 235x5, 270x5
Pull ups - 5 sets, 4/4/4/4/3 - 19
db sidebends - 25kgx15, 35kgx12 | Terrible form.
Sauna - 5 minutes
Walk 35 minutes

[lionize]

13/11/2009, Friday
Walk 25 minutes
Squat - 45x10 | 110x5, 140x5,165x5, 190x5, 220x3, 165x8
Benchpress - 45x8 | 90x5, 105x5, 120x5, 135x5, 155x3, 120x8
Dips - 3xf, 13/11/11 - 35
Decline situps - 3x6, without much of a negative, too much pain.. wow I'm weak.
Walk 45 minutes

[lionize]

16/11/2009, Wednesday
Walk 25 minutes
Squat - 45x10 | 115x5, 145x5, 170x5, 195x5, 220x5
Benchpress - 45x8 | 95x5, 110x5, 125x5, 140x5, 155x4, 135x5
Bentover Row - 6x3, 140lb
Chin ups - 3xf, 9/7/6 - 22
Decline situps - 3x6
Walk 25 minutes

I shouldn't have stalled today in the bench, my 4th rep was slow and some guy ran over to "save me" because obviously a slow rep means fail and it's not like I didn't have the safety bars set, what a shithead. So he stood there for about 5 seconds until I told him to go away, obviously that fucked up my next rep where I failed a few inches off my chest. I'll have it next week, could have done it this week (probably) but whatever.

[lionize]

18/11/2009, Wednesday
Walk 25 minutes
Squat - 45x10 | 110x5, 140x5, 165x5, 165x5
Overhead Press - 4x5, 45x5 | 65x5, 80x5, 95x5, 110x5
Deadlift - 4x5, 135x5 | 175x5, 210x5, 245x5, 280x5
Pull ups - 3xf, 6/5/6 - 17
Decline situps - 3x6
Walk 35 minutes

Dropped a 10kg plate on my big toe.. fuck.

[guru]

Dropped a 10kg plate on my big toe.. fuck.

Ouch! I hope it's not turned out serious.

[lionize]

20/11/2009, Friday
Walk 25 minutes
Squat - 45x10 | 110x5, 140x5, 165x5, 190x5, 225x3, 165x8
Benchpress - 45x8 | 75x5, 95x5, 115x5, 135x5, 160x3, 115x8
Dips 5 sets - 7/7/7/7/7 - 35
db Sidebends - 3x10, 35x10, 40x10, 45x10 - terrible form.
Sit ups - 3x10
Walk 40 minutes

Ouch! I hope it's not turned out serious.

My toe just hurt bad for about 5 minutes and then went a little purple. It's just sensitive now and isn't affecting my life much.

[lionize]

23/11/2009, Monday
Walk 25 minutes
Squat - 5x5, 45x10 | 110x5, 140x5, 165x5, 195x5, 225x5
Benchpress - 5x5, 45x8 | 80x5, 100x5, 120x5, 140x5, 160x5
Bentover Row - 145lb@6x3, Cheats
Chin ups - 5 sets, 6/6/6/4/4 - 26
Walk 35 minutes

[lionize]

25/11/2009, Wednesday
Walk 25 minutes
Squat - 45x10 | 110x5, 140x5, 165x5, 165x5
Overhead Press - 45x5 | 70x5, 80x5, 100x5, 115x5
Deadlift - 135x5 | 180x5, 215x5, 255x5, 290x5
Pull ups - 5 sets, 5/5/5/4/3 - 22
Walk 40 minutes

[lionize]

27/11/2009, Friday
Walk 25 minutes
Squat - 45x10 | 110x5, 140x5, 165x5, 195x5, 230x3, 165x8
Benchpress - 45x10 | 80x5, 100x5, 120x5, 140x5, 165x2, 120x8 - Fail, repeat the week.
Dips - 3xf, 14/12/10 - 36
db sidebends - 25kgx10, 30kgx10, 35kgx10
Plate choppers - 45lb@2x5, 5 reps each side, 10 in total I guess.
Walk 40 minutes

Benchpress - I had the third rep half way up but it just wouldn't go anywhere. I was dizzy when I stood up so I know I put in a lot of effort. What I'm not sure about is why I failed today, 2 reps at 165 is equivalent to only a 170lb 1RM, while on Monday my 160x5 is equvalent to a 180 1rm... this must be a bad day or these 1rm calculators aren't to be trusted

[lionize]

30/11/2009, Monday
Walk 25 minutes
Squat - 5x5, 45x10 | 115x5, 145x5, 170x5, 200x5, 230x5
Benchpress - 5x5, 45x8 | 80x5, 100x5, 120x5, 140x5, 160x5 - Easier than last week.
Bentover Row - 6x3, 145lb, much better form than last week.
Chin ups - 3xf, 10/7/6 - 23
Plate choppers - 2x5, Much better form than on Friday.
Walk 90 minutes - (broken up into a number of seperate walks).

I hoped to get more reps in the chinups, 10 was my aim for the first set but I hoped for 8 and then 7 on the last two... it's still an increase of 1 rep over my 3xf total.

Squat form wasn't amazing, my knees tend to come in and I fight to push them back out, I guess this is hip flexor weakness? I've seen on a Westside video that Dave Tate suggests using bands to strengthen them. I'd like a band or two, but right now it's not an option. My gym membership is almost up and I need to start thinking about where the money for that will come from.

With the benchpress I feel I'm really finding the technique, improving and obviously nothing is perfect but I'm heading in the right direction, I'm feeling tight.

I read this last night and it just reminded me of everything I saw in the Dave Tate bench video and elsewhere: http://www.elitefts.com/documents/bench ... ripper.htm

[lionize]

2/12/2009 , Wednesday
Walk 30 minutes - With lots of coins in my bag... fatigued my shoulders for sure.
Squat - 45x10 | 115x5, 145x5, 170x5, 170x5
Overhad Press - 4x5, 5x5 | 75x5, 90x5, 105x5, 120x4 - Fail.
Deadlift - 4x5, 135x5 | 185x5, 225x5, 260x5, 300x5
Walk 30 minutes

I took too much time setting up with the OHP and I just had no breath left for the 5th set. I'll have it next time, but I also think my walk to the gym tired me out, there was at least 10kg of coins in my bag which I changed at the bank

Deadlift felt really heavy but I'm pretty sure my form was correct, I can feel it all in my abs now.

[lionize]

4/12/2009 , Friday
Walk 25 minutes
Squat - 45x10 | 115x5, 145x5, 170x5, 200x5, 235x3, 170x8
Benchpress - 45x8 | 80x5, 100x5, 120x5, 140x5, 165x3, 135x6 - Felt easy
Dips - 5 sets, 8/8/8/8/8 - 42
Standing Abs - Tried to do some (20kg-30kg), I could feel it in my abs for once. But it's an awkward exercise and I really need a better attachment for the machine.
Walk 40 minutes

Benchpress: this felt so easy (the 3 reps) that I had to check the weight afterwards. I probably could have gotten 5 reps today if I wanted to. I don't know why it was so difficult last week that I only got 2 reps.

[lionize]

7/12/2009 , Monday
Walk 25 minutes
Squat - 5x5, 45x10 | 115x5, 145x5, 170x5, 205x5, 235x5
Benchpress - 5x5, 45x8 | 80x5, 105x5, 125x5, 145x5, 165x5
Bentover Row - 150@6x3, cheats
Pull ups - 3xf, 7/6/6 - 19
db sidebends - 3x10, 25kg
Walk 35 minutes

It's surprising how heavy the last warm up set in both bench and squat can feel, and then still I can get the 5 reps at PR weight.