Lionize's Training Log

[lionize]

Stats: 21 years old, 5'10" (178cm), 80kg (176lb)

Current workouts (alternate Mon-Wed-Fri):
Workout A: Squats 3x5, Benchpress 3x5, Bentover Row 5x5, Dips 3xf
Workout B: Squats 3x5, Overhead Press 3x5, Deadlift 1x5, Chin ups 3xf

I'm just coming back from a 2 month lay off (transitioning between university and living back at home now). I've been training for three weeks at a new gym, all the plates are in lbs so that's what my log will be in (sorry!). My old PR's were: Squat - 3x5@92.5kg (also 105kgx2), Deadlift - 4x135kg, Benchpress - 3x5@62.5, Overhead Press - 3x5@47.5kg.

I'm happy with my weight where it is right now, but that could change in the future. I eat quite a clean diet and being vegan I tend to make all my own food, but I get quite a bit of protein from 70g of pea protein isolate each day split between two shakes.

The only injury I have is that my left elbow aches now and then and when that occurs I tend to skip my assistance exercises. I also walk to and from my gym (generally 25 minutes).

My goals would be similar to a lot of others on this board, things such as x2+ bw squat and deadlift. I'd like a strong press, I favour that to benchpress, probably just because I don't need to ask people for a spot. Anyway, I guess my goals aren't too specific, I'll have work on that.



Last workout:
7/8/2009, Friday
Squat - 195lb@3x5, WU - 45x10, 95x5, 135x4, 155x2, 175x1
Benchpress - 130lb@3x5, WU - 45x5, 65x4, 85x3, 105x2, 120x1
Bentover Row - 110lb@5x5
Walk 40 minutes

[atypical1]

Welcome to the board.

james

[lionize]

10/8/2009 , Monday
Squat - 200lb@3x5, WU - 45x10, 95x5, 135x5, 160x2, 180x1 | 5/3/5 - 1st FAIL.
Overhead Press - 300lb@3x5, WU - 45x5, 65x3, 85x2 | 5/5/4 - 3rd FAIL deload.
Deadlift - 215lb@1x5, WU - 135x5, 185x4
Chin ups - 3xf, 5/3/4 - 12
Walk 45 minutes

[lionize]

12/8/2009 , Wednesday
Squat - 200lb@3x5, WU - 45x10, 95x4, 135x3, 160x2, 180x1
Benchpress - 135lb@3x5, WU - 45x6, 65x6, 85x3, 105x2, 120x1
Bentover Row - 115lb@5x5
Dips - 3xf, 10/8/4 - 22
Walk 35 minutes

[lionize]

14/8/2009 , Friday
Walk 45 minutes
Squat - 205lb@3x5, WU - 45x10, 115x5, 145x4, 165x2, 185x1
Overhead Press - 90lb@5x5, WU - 45x5, 65x3, 85x2
Deadlift - 225lb@1x5, WU - 135x5, 185x4
Chin ups - 3xf, 7/4/3 - 14
Walk 25 minutes

[lionize]

17/8/2009 , Monday
Squat - 210@3x5, WU - 45x10, 135x5, 155x3, 175x2, 190x1
Benchpress - 140@3x5, WU - 45x5, 65x5, 95x3, 110x2, 125x1
Bentover Row - 120@5x5
Dips - 3xf, 12/9/5 - 26

[lionize]

19/8/2009 , Wednesday
Squat - 215lb@3x5, WU - 45x10, 135x4, 155x3, 175x2, 195x1 | 5/5/4 - 1st Fail
Overhead Press - 95lb@3x5, WU - 45x5, 65x3, 85x2
Deadlift 235lb@1x5, WU - 135x5, 185x4
Walk 35 minutes

[lionize]

21/8/2009 , Friday
Walk 40 minutes
Squat - 215lb@3x5, WU - 45x10, 135x5, 155x3, 175x2, 195x1
Benchpress - 145lb@3x5, WU - 45x5, 65x4, 95x3, 110x2, 130x1 | 5/3/4 - 1st Fail
Bentover Row - 125lb@3x5
Run, 08:23 - 1 miles
Walk 35 minutes

[lionize]

24/8/2009 , Monday
Walk 25 minutes
Squat - 220lb@3x5, WU - 45x10, 135x5, 160x3,185x2, 205x1
Overhead Press - 100lb@3x5, WU - 45x5, 65x3, 85x2
Deadlift - 245lb@1x5, WU - 135x5, 185x4, 225x2
Run 8:22 mins 1 miles
Walk 35 minutes

[lionize]

26/8/2009 , Wednesday
Walk 30 minutes
Squat - 225lb@3x5, WU - 45x10, 135x4, 155x3, 185x2, 205x1
Benchpress - 145lb@3x5, WU - 45x7, 65x5, 95x3, 110x2, 130x1 | 4/4/3 - 2nd Fail
Bentover Row - 130lb@3x5 - 5/4/5 - Fail (some reps were cheats anyway...)
Run - 6:00 mins .75 miles, Lower the speed next time, it's too much after a heavy workout.
Walk 30 minutes

I didn't ask anyone for a spot on the benchpress since I wanted to know if the safety bars built into the bench could do their job, and they actually did (they look quite fragile). Given my arched back during the bench I'm able to relax and just crawl out from under ...so that's one less person to talk to. It just sucks I got fewer reps than last time!

[lionize]

28/8/2009 , Friday
Walk 30 minutes
Squat - 230lb@3x5, WU - 45x10, 135x4, 160x3, 185x2, 205x1 | 4/0/ - didn't attempt my third set.
Overhead Press - did a little warm up and then just gave up. WU - 45x5, 65x3
Run - 11:08 mins, 1.25 miles
Walk 30 minutes

Todays workout was just bad. I got less rest than usual, my elbow pain was flaring up during squats... and even without that I would have failed my squats, it was due, but it just made it just that much harder. The first set was alright, 4 reps is pretty decent. I got stuck down on the pins at the bottom, emptied the bar of plates, put the bar back up on the rack and reloaded it... but then my second set pinned me right away even after a 4-5 minute rest. I gave up then because I just wasn't feeling it.

I started my press not really feeling good, my elbow was fucked and I just wanted to see how my arm would deal with the pressure. I decided to call it a day and step onto the treadmill (I walk to the gym in "chuck" type shoes and have a pair of running shoes in my gym bag, don't worry), I went slower than usual and it felt great.
I used to try to run each day, but shin splints put a stop to that. My plan is to progress slowly, running after each workout and adding .25 miles every other week or so. I'd really love my main focus to be running but my body doesn't cope well.

[lionize]

31/8/2009 - Missed this workout because of the bank holiday, plus it was just a good day to get an extra-long break in, although my legs did start to ache quite badly.

2/9/2009, Wednesday
Walk 25 minutes
Squat - 230lb@3x5, WU - 45x10, 135x4, 160x3, 185x2, 210x1 | 5/3/3 - 2nd Fail
Overhead Press - 105lb@3x5, WU - 45x5, 65x3, 85x2 | 5/4/3 - 1st Fail
Deadlift - 255lb@1x5, WU - 135x5, 185x4, 225x3
Chin ups - 3xf, 8/4/2 - 14
Run - 11:05 mins, 1.25 mi
Walk 25 mintues

Squats: I can see myself failing again on squats and having ot deload but I'll not think of that, I know I can squeeze a few more reps out next time... lets hope it's just all 4 I require.
OHP: II will get this next time, I wasn't concentrating 100% and while it won't be easy... it'll be possible.
Deadlift: This is a weird exercise for me, I know I can lift more but I'm never happy with my form... lets just see how it progresses.

[lionize]

4/9/2009, Friday
Walk 40 minutes
Squat - 230lb@3x5, WU - 45x10, 135x4, 10x3, 185x2, 205x1 | 4/x/x, stopped early my elbow was killing me. 3rd Fail, deload to 205lb.
Hack squat machine - 90lb@3x5, WU - 0x5 | This machine is harder than back squats for me.
Run 15:34 mins, 1.75 mi
Walk 35 minutes

To get over my injury I'm going to just hack squat all next week and run afterwards. I understand what the problem is (I should be using my hands to stablise the weight on my back, not help hold it there) so hopefully it will go away. I have been going to the gym very consistently for the last 2 months.. so while I won't be "off" next week, I'll be taking a break from my usual routine.

[lionize]

7/9/2009, Monday
Walk 25 minutes
Squat - 205lb@3x5, WU - 45x10, 115x5, 135x4, 155x3, 175x2, 195x1 | Work felt harder than it should have.
Benchpress 145lb@3x5, WU - 45x5, 65x4, 95x3, 110x2, 130x1 | 5/5/4 - Soooo close. 3rd Fail, deload.
Bentover Row - 130lb@3x5, Going to deload, I cheated some.
Run - 15:35 mins, 1.75mi
Walk 45 minutes
Note: Use chalk for everything. My hands were slipping on the benchpress.

Well, I guess this week isn't an "off" week.. I went in just thinking I'd warm up with squats and head over to the hank squat machine and that didn't happen, I just felt right using my arms to stabalize rather than support the weight.. and now my elbows feel fine, there is still some ache there but they're still recovering from the bad technique I have been using.
I almost had that 145lb on the benchpress but my arms were slipping outwards on the last set... I'll deload (to 130lb) and break that barrier for sure. Same for the BORs, I try to explode up from the ground on each rep but I don't have the strenght, I'm going to deload to 115lb.

[lionize]

I had to miss my workout yesterday - I was out of town. This week will end up being Mon/Thurs/Sat.

10/9/2009 , Thursday
Walk 25 minutes
Squat - 210lb@3x5, WU - 45x10, 135x4, 155x3, 175x2, 190x1
Overhead Press - 105lb@3x5, WU - 45x5, 65x4, 85x3 | 5/2/1 - 2nd Fail. Wow, I'm regressing...
Deadlift - 265lb@1x5, WU - 135x5, 185x4, 235x3 | Not so difficult.
Run - 9:02 mins, 1mi
Walk 35 minutes