Ltbs Training Log (2nd time around)

[ltbs]

diet will be something i will be seriously looking at for 2010, 2009 i concentrated on clean food and consistency, starting to read about anabolic diet, which has interested me for a long time, so hopefully will take it up Jan '10, not sure about the milk tho', absolutely love it and am starting to increase from 2litres to 3litres, contemplating for Nov + Dec full GOMAD so going with 3litres then upping it, going anabolic will be a massive change as far as milk goes................

at the moment i have my food routine, the above list i have followed pretty religiously for 9 months, weekends are a let down due to family pressure, more often than not i don't eat enough due to complaints that "you don't really need to eat that often, you choose to" lol, we all know the story plus there is always a take-out somewhere along the way at weekends so going anabolic diet may be beneficial in some sense, weekdays i have total control what i eat, wekends are dictated by weather and activities

[ltbs]

Fri 2nd oct 'A' 2.00pm

squat 90k 4x5 - waiting for body strength to catch up with increases in bar weight so previous squat session was 3x5, now 4x5, must say last set extremely hard, was never gonna complete fifth set, maybe i rushed the sets, but failure is NOT an option

bench 62.5k 5x5 - again first set hard, second not so bad, just cannot find a 'tempo' for bench, i find myself sometimes pausing at the top to catch breath and other times pumping out 5 reps, no pause but still catching a good breath at the top, this seems to be the case mainly after 1st + 2nd set, 3rd, 4th + 5th are pumped out with no pause. had a spotter for 1st 2 sets, last 3 i unracked my self, 5th set he commented how easy it had looked and i had to agree, maybe i had a longer rest time, still gives me confidence that next time i maybe able to manage 65k, P

row 56K 5X5 - NOT HAPPY, maybe still using too much hip flexion, have to get a vid, had a call from wife after 3rd set, fired up some emotion which helped me shift the bar on 4th + 5th set

no dips, no crunches ;-( instead was pressured into doing some 'arms' by my friend, so did 4 sets of close-grip preacher curls

summary :- energy high, motivation high but left feeling unfulfilled, didn't feel like i accomplished much, it's good to have someone to train with and i will answer any questions as to why i do what i do, but some people can't see beyond their blinkers. i explain all that matters to me is the number on the bar, not the image in the mirror, as long as that number changes i'm happy, i have my goals, maybe when i reach them i'll add some 'arm work'.

roll on monday, back to 12pm, usually after a disapointing session i bounce back, let's hope so

[ltbs]

Mon 5th oct 'B' 2.00pm 183lbs - time in gym 2hrs wonder why so long???? had to wait for bar, was busy

squat 90k 5x5 - first 2 sets relatively hard, 3rd + 4th found the groove concentrating on keeping everything tight and controlling depth, 5th was rushed 'cos phone went off but didn't really notice the weight on my back in a weird sense, 1 more session at this weight then moving up

ohp 37.5k 5x5 - felt very strong and stable apart from last set, bar was too far in front on reps but completed 5x5

deads 102.5k 1x5 - last rep not fully set before pull but grip held out for the set, really felt glutes working to shift the bar, hips seem high but it's where they naturally fall



pull-ups - 2 wide grip, 3 narrow grip x2 - 10 reps total, mixing things up with grip position, last rep extremely hard

chins - 3 standard grip, 3 hammer grip just decided to do these at the end

overall a good session, high energy, motivation + aggression for the squats weight is creeping up and so is the milk, up to 3litres daily now for October, Nov + Dec hopefully the full gallon

[ltbs]

just had to post this.........



i want a go...........

[ltbs]

Mon 7th oct 12pm 183.3lbs

squat 92.5k 3x5 - happy to move up in weight, but not happy with depth, to be expected, will build on it



bench 63.5k 5x5 - found it hard to unrack the weight, am gonna need some assistance in future, completed all sets + reps comfortably

row 56k 4x5, 1x6 - stayed at this weight to concentrate on form, not sure what happened on last set, slightly different technique, more like bodybuilder, noticed back more vertical than horizontal

dips + 1.75k 3x5 - added some weight, will increase reps next time

6.00pm tri's

cgbp 40k 1x10, 2x12 - skull crushers 5k 3x10 - cable pushdowns 30lbs 1x10, 20lbs 2x10, then superset 40lbs - 10lbs to failure - very unfamiliar with these exercises so not so sure on technique with skull crushers, this won't become too regular

[ltbs]

Fri 9th oct 'B' 12pm

so it's the usual friday feeling, how's it going to go today?

scanned my gym log, this says it all



squat 92.5k 4x5 - squats today extremely hard, friday always seems to be a shit training day

ohp 38.5k 5x5 - some good some bad, 1st set absolute worst, 4th best, rest just about acceptable, next week the big 40k

deads 105k 1x5 - form suffering at this weight, also grip on last rep started to open on lockout but made all 5, may stick with this next time

pull-ups 2,2,3 - actually enjoyed these, short on time otherwise would have made 10 reps total

bring on monday

[ltbs]

for vida ..... siempre en mi mente, siempre en mi corazón



why, why, why........????

because this is the only place to write it, my haven, for me, right now,
no-one else to know, 'til i tell them, or maybe they will find it first.......?????

[ltbs]

Sat 10th oct - 9.00am CHIROPRACTOR........

long time coming, known for a while my back is tight, have been lazy with foam roller and now i pay the price (£37 lol), an elbow in the back seperating the fibres, oooh the sweetest pain, without a word from me she just can feel the tightness and works on it

seriously, she understands i lift and never chastises me for the problems i cause myself, she doesn't try to discourage or ask for demos on form unlike another physio i have seen, i explain i take vids to see the problems and commends me for taking such action

also while there making payment, the receptionist just happens to blurt out 'have you been working out, you've really bulked up but also lost weight..' gesturing waist to shoulders/chest comparison, man i would pay the £37 just to here that, but it did not amuse the wife lol.........

[Caphel]

Nice log and congrats on the progress so far. I also find the press quite a psychological battle as well as a physical one. Sometimes I just expect to fail it at a certain weight and every time I have felt that it has been true.

It is especially odd as I do not get this with the other lifts.


Are you trying to bulk up a little as well then? I had a look at your food log and you seem to be eating quite a lot as well. I do not know what I would do if it was not for full fat milk. It might involve loads of chocolate bars.


It also looks like the link to your log in your signature is broken. Looks like it has an extra “url” at the end of it.

[ltbs]

hi thanks for stopping by

i often expect to fail at most of my lifts except squat, i have no cage and no way to bail if all goes wrong, hence sometimes i stick to a weight until utterly confident of moving on

i am trying to gain weight, would like to hit 190lbs+, the milk helps no end, increasing to a gallon for nov/dec, come january will see where i am at regards lifts and body weight, i really like the anabolic diet idea, just giving up the milk will be hardest thing tho'

hopefully managed to fix sig link, thanks for pointing out

[ltbs]

Mon 12th oct 'A' 12pm forgot to do weigh-in doh

squat 92.5k 3x5 - was aiming for 5x5 but unusually for me, got chatting so ran out of time, gym got busy so stuck at 3, confident would've cleared 5

bench 65k 5,4,5 - ok, not expecting that, knew it was going to be heavy, in reality it wasn't, only made 4 reps due to loss of concentration and tension, not wholly caused by spotter but have to say was partly responsible, i have never used one but this guy was kind enough to do it, but seeing his hands following the bar up + down threw me so after 4 reps i basically quit. i asked did he touch the bar he said no, only touched it when he helped to unrack/rack it. someone mentioned i am too far down the bench when i unrack, figures why i struggle so will fix that next time 13.20 leave, shower, eat then work at 14.00

18.30 - row 57.5k 5x5 - ok, ran out of time at midday so went back later but it wasn't the same, really struggled to pull this

dips + 1.25k 3x6 - second set got usual cramp in hammies so changed leg position from crossed to just bent, 3rd set slight struggle to make last rep but got it

summary :- energy, motivation + desire high, output - extremely low, unfulfilled again but it happens, wednesday upping the squat weight, can't wait, will arrive earlier to secure my spot lol

[ltbs]

Wed 14th oct 'B' 12pm

squat 95k 5x5 - 1st set extremely hard, battled on, last set easiest, maybe not deep enough,vid on friday

ohp 40k 5x5 - warm-ups felt solid throughout, when it came to the 40k it proved to be a different beast. i've been at 40k before so knew what to expext. all the sets hard but last set hardest, some shoulder pain/pinching, used tennis ball between sets which helped

deadlift 105k 1x4, 1x5 - for once not a grip problem, on 4th rep quads were on fire, clearing the floor is the hardest part, no problem once past the knees. did 4 reps, sat for 30 seconds and decided to grind out the 5th,i can see my squat passing my deadlift lol, a major issue seems to be breathing, do it before touching shins or set my back, breathe, pull

grip training - done immediately after deads, 25k plates each hand 'til failure, oly bar each hand 'til failure, then this http://www.powerfultrainingsecrets.com/trial-membership/21-vertical-barbell-curls.php second pic down, just static hold no curling, ceiling not high enough

no pull-ups today

foam roll on lats,quads,glutes,it bands + stretches, thoracic mobility with foam roller



summary :- tried to up the intensity, succeeded on squats, was gonna quit on 3 sets but pushed for the 5 and got them, roll on friday

[ltbs]

Fri 16th oct 'A' 2.00pm 3x5

first off.......


reached a pinncale moment in squats, split shorts, happened on last warm-up set at 90k, room was packed but the trearing sound was still heard, love it

squats 97.5k 3x5 - mentioned above, gym was packed so from the start intended to have a 3x5 session to help free up the bar, also not able to use vid. some people in there haven't seen before so gave me a real boost, completed comfortably, next session the full 5x5

bench 65k - because on last A session i lost focus on bench, decided to stick with this weight to make sure, completed comfortably, remembered to move higher up bench which helped with unrack/rack, next session the full 5x5

row 57.5k 3x5 - vid below, completed but not comfortably, 5x5 next time

dips + 1.25k 7,7,7 - well pleased, last set strongest

CGBP 30K 2X10 - was persuaded to do these by the 'arms' guys, maybe will help my bench



unlike the usual friday feeling this was by far one of my best sessions, roll on Monday...........

[ltbs]

Mon 19th oct 'B' 2.00pm - forgot weigh-in again this morning

squat 97.5k 5,5,3 - the tale-of-the-tape says it all, just not with it today, had intended 5x5 and should have nailed them, also set the vid up ready, but somehow just wasn't going to happen, lost focus, lost tightness, and shredded my shorts, they gotta go lol

ohp 41k 5x5 - surprised myself with this one, completed, all be it tough, but having some bad shoulder issues now the weight is heavy, the micro-loading is helping me prolong a steady weight increase, vids below to show the shoulder issue, a pinching in the right shoulder just before lock-out, also not keeping glutes tight enough during all sets, back also looks kind of hyper-extended but doesn't feel it during lift

deads 106k 1x5 - grip and callouses were the issue today, not enough grip, too much callous pain lol

pull-ups 2,5,4,3 - 2 at wider grip, the rest at narrow, the vid shows 3 failed attempt so a weak 2.disgustingly poor and the frustration shows on the vid, i walk away dazed and scratching my head thinking wtf is it today, should have filmed the rest as they were much better but feared i wouldn't have made 1 pull let alone the numbers i did put up,gonna stick with narrow 'til i'm in double figures, bring them inline with my dips

ohp, different angles, 5x5



deads, from 70k to 106k



and my pull-ups



summary :- lacking in strength + motivation + focus today, consistency is the key to lifting but this is the wrong kind

[ltbs]

edit for above post

close-grip seated preacher curl, done immediately after pull-ups, elbows against inner knee, bar floor to chin - 5@5k, 5@10k, 5@15k then 8@10k, 10@5k - kind of super-setted-pyramid-type, no rest, just added and removed a plate each time,really enjoyed them, much different than using a preacher bench, not that i do them often, but seem to get an extreme feeling of pulling this way, will maybe add a kilo if i remember to do them next time