Ltbs Training Log (2nd time around)

[ltbs]

Ok intended for this to start in Jan 09, but unforeseen injuries + rehab have set me back aprrox 12 weeks, but here I am so let's make this work. 2nd time around you ask? Originally started 5x5 around may/june 08 but work + personal issues + not fully uderstanding the A/B/A aspect meant I didn't have the desired consistency/energies to continue fully. Then came Jan 09, a change in work pattern (went from night shift to day shift) and a leap in energy to boot. Wow , I thought, my squat suddenly increased by 20kg overnight, but the price was poor form leading to sore back and physio. Then a number of freak football (soccer) injuries, culminating in a torn calf, over the next two months, which brings us to May and 5X5 at last.

stats :- Male, 39, 80kg, self-conscious, think too much, say too little, blah-de-blah

Mon 18th May, workout A

15 min warmup/stretch

squat 50kg (form issue remains)

bench 40kg (wobbly but improved towards end)

row 40kg (slammed that bar to chest)

dips 3x5 (suffered cramp in hamstring)

rev crunch 2x12 (extreme cramp in abs)

light stretches to end

apart from the cramp issues all went well, filmed all the lifts but can't find the footage

[ltbs]

(Ramblings)

i CAN be romantic
i can be poetic
sometimes pedantic
but often..........pathetic?

now self observation,a wonderful insight,
a wonderful tool,
too look at one's own plight.
but self observation,
can give us much more strength,
if we look at the good things,
if we look at them at length............

OK WTF, had to post it, know i'll regret it, but sometimes it's good, or else i'll forget it........lol

[ltbs]

Wed 20th May workout "B"

warmup then :-

Squat 52.5kg 5x5

OHP 22.5kg 3x5 (time issue)

Deadlift 72.5kg 1x5

pullups 3/2/0

prone bridges 2x1 min

experimenting with squat while weight is low

discuss here http://stronglifts.com/forum/squat-form-check-t16626.html

[ltbs]

Fri 22nd May workout "A"

Warm up then :-

Squat 55.5kg 5x5 (filmed but footage didn't come out, need new cam)

Bench 42.5kg 5,5,5,5,0 (catastrophic failure, last set of 5 form was terrible, got up disgusted, should have soldiered on for another set but was so angry might have came out the same, lost all tension, didn't lower to chest, then couldn't decide wether to do another 5 (making 10reps), bar in mid air while I contemplated, lucky it's light weight or would have been disastrous, filmed but cam is shite, next time, oh yes, next time...........)

Rows 42.5kg 5x5 (filmed, concentrating on bar speed and elbows high, sadly no footage)

Dips 1x5bw 1x5bw 1.25kg (only exercise that actually came out, time constraints meant only 2 sets, but 2nd set weighted, below)



roll on Monday

[ltbs]

Mon 25th May

NO WORKOUT, sunburn from beach previous day, hopefully eased by Tues.............

[ltbs]

looks like gym is out for this week, even hurts to use treadmill, t-shirt rubs, breaking sweat leads to discomfort, will fully recover by Mon 1st June

[guru]

Hi ltbs,

Congratulations first for persevering through all the injuries etc. & getting back on track.

stats :- Male, 39, 80kg, self-conscious, think too much, say too little, blah-de-blah

Sounds awfully similar to me - except for the bodyweight. This also reflects in your log. I would say you worry too much about your form. I saw your videos in the other section & the form is damn good on almost all of them. So don't fret it, but maintain it carefully.

Bad news on the sunburn. Hope to see you back in action soon.

Happy lifting.

[ltbs]

current weight 177.4 lbs

[ltbs]

mon june 1st workout "a"

[ltbs]

mon june 1st "a" details

failure to keep a written log and not checking this log meant squats were miscalculated, hence a lower weight than intended, but i am not rushing squats, i do them 3x per week so they will soon come on

squat 53.5kg 5,5 with "box" then 3x5 without box, see vid above, first set + last set of 5, still working on this exercise

bench 45kg 5,5,5,5,10 experimented with grip width, find bench awkward, i feel the bar moves all over the place, my arms seem 10ft long lol. so after major failure last bench session for some reason busted out 10 reps on last set, wished now i put that clip up instead of regulation 5

row 45kg 5,5,5,5,5 concentrating on bar speed but notice my hands turn in a reverse foream curl type motion

dips 10,5,7 bw concentrating on speed and fluid motion, not videoed but next time will be

[ltbs]

wed june 3rd workout "b" (not june 1st as seen on vid, my bad)

below are last sets for squat,ohp, deadlift 1x5, 1st set for pull-ups, due to space issues not the best angles this time



squat 60kg 5x5 - these felt heavy the first few sets, feel i need to keep chest up and need more depth, knees moving at bottom, had a brief warm-up so could this have an effect, still, more work needed

ohp 25kg 5x5 - trying not to push the bar too far back and keep elbows up

deadlift 80kg 1x5 - must keep chest up

pull-ups 5,3,0 - again not the best angle, but i do clear the bar "but" not touching chest to bar

as always things to work on but really enjoyed the session, no hanging about, got on, got out

[ltbs]

fri june 5th workout "a" (ignore the video date, filmed fri, compiled sat hence the wrong date)



squat 62.5kg 5x5 - struggled again to reach depth, first and last set above, still see hips breaking first, on plus side back looks tight,wrists straighter,not so much butt wink

bench 47.5kg 5x5 - narrower grip and feet tucked under, felt much more stable, had watched the Dave Tate vid beforehand and really felt the "whole body exercise" comment, some wobbles so could be tighter still

row 47.5kg 5x5 - look ok? well felt ok, will scrutinise lol

dips bw 10,6,0 - lock out on rep 10 felt like an age, put the 0 because of time issue

all in all a real struggle this session, especially squats, just wanted to go home, worked 12 straight days mostly 10hrs or more. been feeling tired since wednesdays' session, poor sleep and poor food all contribute, really looking forward to 2 days rest

[ltbs]

for my own displeasure :-

six months now and nothing's changed,
the feelings return they're just the same,
the darkness descends, the depression is coming,
but life must go on, the world must keep turning.

so save me from these thoughts i have,
the pain, the fear, the madness,
the thoughts i have inside my head,
the thoughts that cause such sadness.....

[ltbs]

weight 181.0 lbs

[ltbs]

Sun june 7th :- sliced the tip of middle finger doing garden, now mon june 8th, had little sleep due to pain and will now have to miss todays' gym, can't grip and it's deadlift day