Maroon's training log - take two

[holvoetn]

Good, keep that thought

[Bluegreyhound]

I'm not sure. I got really pissed off about the tightness so I sort of just added in a set of 15 of really deep ones to finish myself off. I just really wanted to "do something" as I felt really negative going into the gym today. I feel better about it now.

I totally empathise with this. Sometimes you just feel you need punishment.

[maroon]

2010 Status:
Workouts completed: 4.

Party last night so a bit hungover today. Was determined to not let it stop me.

Saturday 16th January:

Squat:

20kg 3x5
50kg 2x5
70kg 1x3
82.5kg 5x5
..+
60kg 1x15

Breathing like a really fat dog that had just ran for it's life after that set of 15.

Overhead press:
20kg 2x5
42.5kg 5x5

Deadlifts:
50kg 1x5
80kg 1x3
102.5kg 1x5

Pullups:
6,5,5

I've gotten myself a pair of Do-win's. The ones with the smallest heel.
Helps a LOT below parallel in squats! Stability was much improved and it was easier for me to activate my posterior as I went deeper.

I felt like roadkill in the gym today, however squatting with the lifting shoes was a very positive experience. Didn't use a belt at all today.

[doit]

You won't regret buying weightlifting shoes
My brother is new to olympic lifting and we ordered a pair of do-win shoes. He couldn't go past parallel on squats and he couldn't sit in a snatch or clean. The shoes helped him alot to hit depth, still some flexibilty problems though

[maroon]

Yeah they seem great.

I can squat below parallel using flat soles now (I spent a long time to fix this) - but having a slight heel seems to have improved my squat in the hole. People's body proportions vary though so it may not be like this for everyone. From what I experienced today I disagree a bit with the statement that flat soled shoes are better for low-bar squatting. It simply felt better and more stable going deep with a slight heel. So I think maybe people should try this out for themselves to see what works best for them.

For deadlifts I'm not totally convinced yet, but this interview with Rippetoe touches on this subject:
http://www.elitefts.com/documents/deepe ... adlift.htm

Personally I'll keep using the slight heel, the shoes improved my squat stability from day one. I can deadlift fine in them too, although I'm not lifting heavy enough yet to really know for sure.

[kali]

hi maroon, i feel as you do:
low-bar-squats-olympic-lifting-shoes-t22571.html#p362561
today i deadlifted with a 3/4 inch squat board to see how it felt. it felt great actually. i ordered today a pair of pendlays, that also have 3/4 inch heel. and i like ripptoe's observation that a heel on deadlifts help recruit the quads, and are actually beneficial. so i definitely wont be changing shoes from squats to deadlifts like some idiot. and besides, it can only make me stronger.

and let us know how the belt works out for you.

also, just really wanted to say that i absolutely love your avatar. that mouse is just sooo cute!

[maroon]

Monday 18th January - 2010:
My path towards intermediate strength and 2010 minimum goal, workout 5.

Squat:
Bodyweight 2x8
20kg 3x5
50kg 1x5
70kg 1x3
80kg 1x1
85kg 5x5
100kg 1x2

Put some more on the bar to get my CNS going a bit. To be honest the last set of 85 x 5 was harder than the double 100kg. My depth is still good, but it's getting harder.

Benchpress:
20kg 2x5
50kg 1x5
60kg 1x5
65kg 5x5
70kg 1x1
75kg 1x1
80kg 1x1
90kg 2x1

Did two singles at 90kg which is the most I've ever tried to bench. It's very close to my bodyweight so found it difficult. My form was most likely not pretty, but I most definitely did not bounce and I had the full range of motion. Good enough for me. I don't think a 100kg single before the end of march is outside my reach.

Inverted rows:
9, 5, 4

Dips
7, 5, 4

The dips sucked after that benching, but the gym staff told me I should look down more when doing dips; this felt a lot better so I guess I learned something new.

[Bluegreyhound]

If you are doing volume based training, there is no need to do heavy doubles or singles. Some wind-down back-off sets are fine. If you feel you need to push yourself, go for 6x6 or 7x5. Just be patient - you can always switch to lower reps in later weeks.

[maroon]

If you are doing volume based training, there is no need to do heavy doubles or singles. Some wind-down back-off sets are fine. If you feel you need to push yourself, go for 6x6 or 7x5. Just be patient - you can always switch to lower reps in later weeks.

You are correct most likely I just felt like doing it and did not feel like doing more high-rep finishers today - so went for that instead.

No point making an issue out of it however, the 5x5's will tax me so much soon anyway that I won't have anything left in the tank. Be it highrep or lowrep finishers Squats get real hard for me at the 90kg mark and after this I won't be doing much extra to put it that way

[maroon]

Hey Kali!

Yes Lifting shoes are great. Good luck getting yours. I use the rogue do-win's with the lowest heel.

Cheers for the link!

Hehe. The mouse will probably disappear when I'm stronger Also I think it's eating sweetcorn which I don't really like that much

[Bluegreyhound]

When you get stronger, you can replace your mouse avatar with this upgrade:

[maroon]

Hahah!!! Brilliant!

[maroon]

My body feels like it did some lifting yesterday, but nothing to bad.

Looking forward to the workout tomorrow. Deep squats are getting heavy now and I'm looking forward to pushing myself through the 100kg barrier for 5x5.
Motivation is picking up.

[maroon]

Wednesday 20th January - 2010. Shut up and squat. Below Parallel.:
My path towards intermediate strength and 2010 minimum goal, workout 6.

3 Minutes on cardio-bike while waiting on power rack

Squat:
Bodyweight squats / dynamic stretches
20kg 3x5
50kg 1x5
70kg 1x3
80kg 1x1

87.5kg 5,5,5,5,5

Overhead press:
20kg 2x5
30kg 1x3
45kg 5,5,5,5,5

Third set was a grind. Took 3-4 mins between last sets and it was ok.

Deadlifts:
50kg 1x5
80kg 1x3
105kg 1x5

Double overhand.

Chinups:
7,6,4,3,3,3

Almost no rest after deads. Made chins a massive effort.

[holvoetn]

One step closer to Mighty Mouse