Ltbs Training Log (2nd time around)

[ltbs]

thurs 11th june :-

deadlift 5@70kg, 5@85kg, 2x3@100kg

done during tea break at work, ego lifts more than anything, sick of people saying "wanna tone up" while curling and crunching, i try to encourage them that they can lift waaaaaayyyyy more than they are but they see the weight and seem to get scared???? always the same excuses "don't wanna be big, just toned..........." i say "if getting big was that easy.............."

finger opened up from squeezing bar on last set but no blood

[ltbs]

mon 15th june, weight 180.4lbs

went in with intention of focusing on time but ended up chatting, so session got drawn out

squat 5x5 @ 60kg haven't done squats for a week and wasn't happy with depth last session, so dropped weight to work back up

bench 5x5 @ 45kg focus on form and bar speed and fluid pressing

row 5x5 @ 45kg as above

dips 10,6

reverse crunch 1x15

no vids today, just went hell for leather, regards form, who knows, maybe a good thing to not have the added thought of a camera "watching"

dropped weight on all lifts because not confident enough to dive straight in with a weight increase after having a week off

decided next form check vids will be at 70kg squat, for now concentratre on weight, one day will have to squat freely, no vids, just me and the bar, so before the weight is "heavy" let's start now........

[ltbs]

wed 17th june 'B'

squat 5x5 @ 62.5kg

ohp 5x5 @ 27.5kg

deads 1x5 @ 82.5kg

pull-ups 5,5

cable delt raise 5,8 @ 10lbs

ez 10 @ 10k

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fri 19th june 'A'

squat 5x5 @ 65kg

bench 5x5 @ 47.5kg

row 5x5 @ 47.5kg

dips 0 (time issue)

[ltbs]

mon 22nd june 'B'

squat 5x5 @ 65kg

ohp 5x5 @ 30kg

deads 1x5 @ 85kg

pull ups 5,4

cable delt raise 5,5 @ 10lbs

ez 10,10 @ 10kg

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wed 24th june 'A'

squat 5x5 @ 70kg

bench 5x5 @ 50kg

row 5x5 @ 50kg

dips 5,5,5

rev crunch 10,10

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fri 26th june 'B'

squat 5x5 @ 72.5kg

ohp 5x5 @ 30kg (misread written log so didn't increase weight )

deads 1x5 @ 90 kg

[ltbs]

mon 29th june 'A'

squat 3x5 @ 72.5kg (only realised when unloading bar i had misread plate numbers and not put enough on, damn, but at least felt relatively "easy" compared to last session at 72.5kg)

bench 3x5 @ 52.5kg (nice)

row 3x5 @ 52.5kg (nice)

dips 10,10

empty bar skull crushers? 3x10

ok so a flurry of updates, had no 'net connection for a while, luckily kept a written log, but still didn't manage to follow it correctly ie ohp no increase, hey ho, early days. only 3x5 because i changed gym time and it was packed so shared the only bar between 4 of us. also i have succumbed to a few iso "lifts" at the end, time and energy allowing. i alwyas get comments regarding my legs while being asked what i do for "arms". probably the isos will be a short term thing, but still noted in log. okay today i got asked the most asked question in the gym - "so what do you bench?" - i proudly answered "52.5kg, just done it today" to which they replied "no way man, you can lift way more, really what do you bench" - again proudly i said "52.5kg, fri will be 55kg tho" and left it at that, it's what matters to me that counts.

ok so my gym time was changed and i got to meet every type of gym goer ever, from the fella wearing webbed type running shoes to the guy benching with legs in the air moving the bar 6 inches with the spotter helping with 2 arms from 1st to last rep.......i really feel for them, all they are doing is cheating themselves i feel...........

[ltbs]

wed 1st july 'B'

horrible session, really didn't want to be there, had to really push myself to squat and it shows, lack of depth being major thing, might get the box out again

squat 5x5 @ 75k (vid of last set)

ohp 5x5 @ 32.5k found this hard today, couldn't keep bar close enough on way up, couldn't get cam in right position to film

deadlift 1x5 @ 95k (vid, last rep looks like not fully locking out and need chest up more perhaps)

chins 6,5



got busy in the gym with the "belt boys" doing their curls, maybe am gonna change back to original gym time, roll on friday

[ltbs]

fri 3rd july 'A'

much more positive attitude for this session, kept the weight at 75k for squat because of depth issue on last session

squat 5x5 @ 75k (last set in video)

bench 5x5 @ 55k unable to film this, no room in gym, last set felt strong and good

row 5x5 @ 55k (last set in video)

dips 8,8

rev crunch 2x12

squat still has some depth and reach back issues so monday will be back to box squat

july 09 75k.....................vs...................................dec 08 75k


just a comparison ABOVE, last time i reached 75k, OMG

[ltbs]

big update........

mon 6th july 'B'

squat 77.5k 5x5

ohp 35k 5x5

deads 95k 1x5

pull-ups 5, wide grip 3

ez curls 12.5k 10 narrow, 10 wide
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wed 9th july 'A' busy in gym, only 1 bar so 3x5 session

squat 75k 3x5 (had a depth issue so dropped down)



bench 57.5k 3x5

row 57.5k 3x5

dips 10,6
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fri 11th july 'B'

squat 80k 5x5 - finished last set with sore wrists, obvious fix to be implemented

ohp 37.5 5x5 extremely hard, lost bar path, need a form check, will be surprised to manage 40k next session

deadlift 100k 1x4 failed last rep, discussed Here


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[ltbs]

mon 14th july 'A' 179.6lbs

ok, major update, bw squat week, maybe not quite ready depth wise, so will stay at this weight and mix box and free squat for the weeks lifting and iron out the kinks

squat 82.5k 5x5 - huge leap personally from 80k 3x5 to a full 5x5 bw

bench 60k 5x5 - another major lift, 60k is a huge psychological breakthrough, managed the full 5x5

row 60k 5x5 - i find this a technically hard lift, always unsure of grip width and body position, 1st, 2nd,4th + 5th sets with hip extension, 3rd set just arms and back making it extremely hard, discussed Here

squat



row (date on video is wrong, did a batch of vids and put wrong date on this one)

[ltbs]

60k row form check Here , above link not working????

[ltbs]

weekly updates for a while, short on time ;-(

[ltbs]

wed 15th july 'B' 3x5 session, short on time

squat 82.5k 3x5 - don't know how it happened but suddenly have excrutiating pain trying to get under bar from left shoulder, gets less as sets progress and am able to bring my hands closer

ohp 40k 4,4,4.5 - knew this was gonna be hard, perhaps that set a psyhcological pattern for the lift, 1st set horrible, tried a slightly wider grip, set 2+3 back to normal with 3rd being best of the bunch, will try again next week, maybe shoulder pain a factor

deads 100k 1x5 - got the 5 but form seems to be suffering at this weight, various discussions about my back and hip angle and foot width, am going to stick with this weight but experiment for a few sessions

last set of failed ohp + deadlift, next time will video from side

[ltbs]

squats from wed 15th, feeling some lower back pain, closer look shows rounding returning

[ltbs]

fri 17th july 'A' 3x5 session

this session just fell apart

squat 5x82.5k, 9x70k gonna deload and work on form again, wanna hit 100k by november this year but safely

bench 60k 3x5 kept at this weight because have no spotter or rack and need to feel completely sure before can move on so have to nail this weight first

row, form check starting from bar, then 1x5 @ 40k, 1x5 @ 50k, 1x3 @ 60k gonna drop back to 50k as workset, always found this awkward, may even try inverted row to compare

[ltbs]

as a side note, during warm up for above session, i didn't do warrior stretch for hip flexors, not looking for excuses for poor form but more a reminder for next time not to forget.