Maroon's training log - take two

[doit]

You could always think about starting practicing the power clean with the bar only or light weights. If you are certain you are going to add them, then you would be ready at the time you are going to do them heavy if you have practiced them beforehand.
They look easy, but the movement won't come natural before practicing them alot

My point is, when you have achieved your strength foundation, you would have to practice the power cleans with light weights for quite some time to get solid form and be able to put some heavy weight on the bar.

My brother did SL5x5 and started to practice hang power clean at the end of every workout with light weights, and it certainly paid off. But I have followed your log and I see you have really intense weeks, so that maybe adding exercises is not the best idea? x)

[maroon]

Saturday 17th October - Workout B:

Spent the day running around town. Got myself a nice big tub of whey protein. And a ball of CHALK. The latter was quite hard to find. After asking around the 4th shop I tried had it stocked!

Quite excited I rushed to the gym. I was running out of time...

SQUATS
20kg 5x5
50kg 1x5
80kg 1x3

95kg 3x5

Back at bodyweight. My body was telling me it had enough after the second set. I need to fix my sleeping. Badly. I pushed through the last set. I still feel I have to improve my form. Squats frustrate me, mostly because they are so damn difficult.

OHP
20kg 1x5
40kg 1x3

50kg 5 x 5 x 4 x 3 x 3

OHP made me his bitch again. I was in a rush so did not get a lot of rest in. Fair enough.

Deadlifts
60kg 1x5
100kg 1x1

127.5kg 1x5 PR

Chalk baby.
To celebrate I did another 1x5 100kg. This is harsh after pulling near your max for 5 reps!

Chin ups
8 x 4 x 4

Happy with my deadlifts and chalk
I'm hoping the why protein along with picking the eating back up will aid me in getting new PRs the comming months!

[maroon]

You could always think about starting practicing the power clean with the bar only or light weights. If you are certain you are going to add them, then you would be ready at the time you are going to do them heavy if you have practiced them beforehand.
They look easy, but the movement won't come natural before practicing them alot

My point is, when you have achieved your strength foundation, you would have to practice the power cleans with light weights for quite some time to get solid form and be able to put some heavy weight on the bar.

My brother did SL5x5 and started to practice hang power clean at the end of every workout with light weights, and it certainly paid off. But I have followed your log and I see you have really intense weeks, so that maybe adding exercises is not the best idea? x)

Good point. I guess I could start practicing the technique with just the bar. I'll spend some time just reading up on the technique first though. They look difficult to get right.

[maroon]

Video from my last set of squats today. They are at my current bodyweight (95kg/209lbs)



Please ignore me panting like a dog after the 4th rep and walking the plate right into the rack
Sometimes I wonder if my body was built to not squat. I certainly seem to struggle more than most on this lift.

The last time I squatted this weight; I did it better. Deeper and faster. It worries me a bit that it has gone backwards.

[doit]

The last time I squatted this weight; I did it better. Deeper and faster. It worries me a bit that it has gone backwards.

I guess if you squatted that weight faster and deeper last time, that you are not fully recovered. I don't think that you did it that much better because of squat form.
Maybe this is what the weight training is affected after adding muay thai. Ive followed your log and it seems pretty damn intense after adding the muay thai
I guess you had alot more recovery time before you started muay thai?

Just my guesses

[maroon]

The last time I squatted this weight; I did it better. Deeper and faster. It worries me a bit that it has gone backwards.

I guess if you squatted that weight faster and deeper last time, that you are not fully recovered. I don't think that you did it that much better because of squat form.
Maybe this is what the weight training is affected after adding muay thai. Ive followed your log and it seems pretty damn intense after adding the muay thai
I guess you had alot more recovery time before you started muay thai?

Just my guesses

I guess a lot of it is down to recovery. I'm hoping to get some good sleep soon. Coupled with proper eating it will help me.

Do you have any advice on my squat form? Keep in mind I'm doing low-bar, wide stance. I noticed you are into olympic lifts, so you probably squat high-bar? I was really fatigued on the set above (my last).

I do well in keeping my knees shoved out, however the squat movement still feels a bit off. Also I think the first rep of that set is better than the rest.

[doit]

Sorry, im not confident in advicing on the low-bar squat (never done them). They look pretty solid though, I hope someone will comment them if there is any small errors.
Your right, im doing the olympic squat, high-bar.

[maroon]

Rep 1:


Rep2:


Rep3:


Rep4:


Rep5:


My own observations are:
- Top of hips are about level with my knee. A touch lower will be good and valid lowbar squats.
- The movement is not totally consistent between the reps. Notice parts of my face being visible on my first reps, but not my later ones (back angle changes?).

I don't think there is much point adding more weight until I get things right at this weight. There are probably other things too; but I'm not going to get too hung up with it. I don't get an discomforts or pains from squatting.

[maroon]

Sorry, im not confident in advicing on the low-bar squat (never done them). They look pretty solid though, I hope someone will comment them if there is any small errors.
Your right, im doing the olympic squat, high-bar.

It's cool
I really want to learn the olympic lifts too at some point. But one (ok two?) thing at the time

[maroon]

I managed to get about 8 hours of sleep last night! YESSSS! I feel better for it.

Eggs, whey protein and fish oil supps today. I'm going to start taking these every day.
I already feel quite "recovered". This is a great sign.

I'll make filming my last set of squats a routine. This way I know when I am ready to pile on more weight. I'm also going to get some shorts, that way it will be easier to assess the form (black isn't very good). I'm also hoping to blast the 130kg deadlifts next workout.

[nburge]

Good luck with the deads - would look at your squats but I can't get them running at work. Olympic lifts are good fun, but I think they're tough to learn without the right tuition - I've had 4 weeks of it now and still struggle with the form - the problem is they are technical and need to be executed quickly, meaning you need A LOT of co-ordination to execute them properly. Still, if you don't try.....

Keep it up!

[maroon]

Good luck with the deads - would look at your squats but I can't get them running at work. Olympic lifts are good fun, but I think they're tough to learn without the right tuition - I've had 4 weeks of it now and still struggle with the form - the problem is they are technical and need to be executed quickly, meaning you need A LOT of co-ordination to execute them properly. Still, if you don't try.....

Keep it up!

Hey Neil!

Yes. I'll keep following your log, it will be interesting to see how the olympic lifts develop! Take a peek at the squats when you get a chance!

Just have to post up today's workout now. Need to cook some food + a replay of Top Gear on the TV, so I better get a move on

[maroon]

Monday 19th October - Workout A:

Been looking forward to the gym all day. Finally got under the bar and I felt TERRIBLE. What's up with that!?

Squats:
20kg 5x5
50kg 1x5
80kg 1x3

95kg 3x5

First two sets were mediocre.
Last set a friendly guy wanting to do his deadlifts spotted me (he knew how to).
I went DEEP! maybe an inch or so deeper than my previous videos as I heard the bar kiss the safety pins. I need to fix my brain. Or get a spotter-slave.

Bench Press:

20kg 3x5
50kg 1x5

70kg 5 x 5
60kg 1 x 10

Something was "wrong today". I'm wondering if my CNS was lagging from deads on saturday. Couldnt keep my upper back properly tight either. At least reps were all controlled and no bounce.

Inverted Rows:
8 x 6 x 5 - Feet elevated. God damn it!

Dips:
6 x 5 x 4 PR (I think)

Mediocre. Only positive thing about this workout was my last squat set which I'm convinced almost killed me. And the dips which are still hard but feels like I'm moving in the right direction.

[FiveByFive]

Need to cook some food + a replay of Top Gear on the TV, so I better get a move on

Love that show.

Good work on the lifts, how is your MT training coming on? Are you sparring yet?

[maroon]

Need to cook some food + a replay of Top Gear on the TV, so I better get a move on

Love that show.

Good work on the lifts, how is your MT training coming on? Are you sparring yet?

Coming along quite nicely. Feel like I improve every session. A lot of things for my head to process since this is my first serious attempt at a martial art.
We have only done very light sparring so far. Most of the time is spent doing fitness related exercises and punching/kicking combinations on pads. I really enjoy it.