Mehdi's Training Log [2009]

[Mehdi]

Previous Log: mehdi-s-strength-training-log-t8093.html

Stats:
* 28y next week
* 75kg/165lbs
* 1.73m/5'8"

Best Lifts (all raw, no belt)
* Deadlift: 170kg
* Box Squat: 135kg
* Box Front Squat: 130kg
* Bench Press: 100kg
* clean & press: 65kg

Little Pains:
* right trap/shoulder/pec still acting weird since the incident past summer - heavy oh press equals 1 week pain, so haven't been doing any since months now
* left lower back often tight, seems to be linked with the snapping in my left hip
* left knee cracks a bit too much
* right ankle sometimes tight
* no pain no gain I guess - only the trap/shoulder thing messes with training, rest I can live with.

Goals 2009
* deadlift: 185kg
* box squat: 150kg
* bench press: 110kg
* press: press heavy & pain free again
* body-weight: thinking of getting it back down to 70kg something
* keep the consistency, since another of my goals is to go out 3x/week no matter what, Friday's & Monday's training could be rough.

[Mehdi]

First training since past Wednesday.

Box Squat (Low box)
1x120kg
0x130kg bad groove, should be no prob next week
1x125kg slow & painful
4x1 120kg

Snatch Grip Deadlift
3x120kg
4x140kg straps on
3x140kg couldn't get 4th rep off ground, rough
4x135kg lowered weight so I could get 4 reps.

GHR
5x5

Ab Rollouts db
Prone bridges

[aleksander]

Mehdi, what workout are you doing now?

[Mehdi]

westside!

[aleksander]

westside!

Why did you choose that one? I'm just asking since I'm soon finished with my progression, and I need some advanced program to get back to when I'm done

[Mehdi]

westside!

Why did you choose that one? I'm just asking since I'm soon finished with my progression, and I need some advanced program to get back to when I'm done

Because it works, I like it and gives you freedom of exercises, lots of variety, heavy singles, speed work, etc.

Only draw back is that you need to know what you're doing and that I wish I had more specialized equipment.

This isn't anything new by the way, I'm doing westside since several months now.

[JorickDD]

Realistic training goals Mehdi! I aim for about the same this year. Good luck with your training

But why do you want to go down in weight? (And whats with the going out )

[Mehdi]

-9°C when I arrived at my gym. Usually it don't get much colder than 0°C so this is pretty rough.

Reverse Band Bench Press light band
2x120kg
2x1 130kg
4x1 125kg
2x1 120kg
I had to wear gloves during the warm-up sets because the bar was too cold. Once at 100kg without gloves since bar was warmed up. I've stressed not using gloves before, and this was a nice reminder of why: I couldn't squeeze the bar hard with gloves and the bar just didn't sat in my hands where it should.

Oh Press (+clean)
3x40kg
4x50kg
4x50kg
3x55kg
it's been forever since I did them, some strength loss. Went careful with the weight to see how shoulder goes.

Pull-ups
3x10kg
3x20kg
3x15kg
3x10kg
3x10kg
Point is still to get with my chest against the bar, while keeping shoulder-blades back & down & shoulders back. I'm not there yet, getting to chin level, not further. Doing pull-ups more would make it easier, but I don't feel like driving home daily and don't have a doorway pull-up bar (I also make excuses).

Inverted Rows
3x8

Lots of stretching for my pecs in between, because I think the right shoulder/neck thing comes from my right pec. Still huge difference between left & right.

[holvoetn]

-9°C when I arrived at my gym. Usually it don't get much colder than 0°C so this is pretty rough.

It was -14°C when I left home this morning (about 100km East from Brussels). I heard in the Ardennes they got as low as -21°C

You don't have any form of heating in the space you use as gym ? Though indeed ...

[Mehdi]

No heating no.

[oi_joe]

you don't need heating just long johns and a wooly hat. warm socks are nice too.

hows it going Mehdi, its good to see you progress is continuing.

[Rocky89]

I see you do clean the bar in order to OHpress it. I thought about doing it, too instead of unracking it. Feels more natural. But wouldn't you have more energy when unracking the bar? ...

I know, it's really cold. Here in Germany it's not better...

I saw your goals...good luck on achieving them this year...won't you be doin front squats anymore?

[Mehdi]

Speed Box Squats
8x2 70kg + 16kg chains
then without chains
3x100kg
2x120kg

Speed Deadlifts (feet elevated)
10x1 85kg + light band

GHR
Pullthroughs
side bridges

[Mehdi]

Speed Bench
8x3 50kg + mini band

2db Oh Press + clean
2/2/1/1/1x26kg

1db Row
3x8 36kg

Pull-ups
3x10kg
3x20kg
3x10kg

[Mehdi]

Low Box Squat
1x120kg
1x130kg there
4x1 125kg easy

will try 132,5kg next time

Snatch Grip Deadlift
3/3 x 140kg straps on, first set hard, 2nd set easier, should have used more weight on 2nd set

GHR
ab rollouts db
prone bridges