mjh's training log

[mjh]

23 February, 2009

Squats
20kg, 2x5
27.5, 5x5

OHP
20kg, 2x5
22.5kg, 5x5

Deadlift
60kg, 1x5
65kg, 1x5

Chin Up
2 followed by a whole bunch of singles

[rere]

23 February, 2009

Squats
20kg, 2x5
27.5, 5x5

OHP
20kg, 2x5
22.5kg, 5x5

Deadlift
60kg, 1x5
65kg, 1x5

Chin Up
2 followed by a whole bunch of singles

Good session?

[mjh]

haha, yeah. The light is still pretty light, so nothing much to report on. I'm waiting for my stretch bands for chin/pull ups. Squats seem to be going well, I'll check form when I'm starting to labour under the bar a little.

[bluestreak]

haha, yeah. The light is still pretty light, so nothing much to report on. I'm waiting for my stretch bands for chin/pull ups. Squats seem to be going well, I'll check form when I'm starting to labour under the bar a little.

Still haven't received them? Did they tell you why they haven't shown up? I was just about to ask you about that as I was thinking of putting in an order.

[mjh]

It was nearly two weeks ago I ordered them, and emailed last week and got "I'll look into it", but nothing more. I emailed again today and got "you should have them by now", which is a stupid reply. Supposedly they're tracking the package now.

[mjh]

Wednesday, 25 Febuary 2009

Squat
20kg, 2x5
30kg, 5x5

Feeling good. I'm getting good depth and concentrating on the hips. My shoulders are still real tight and so force a wide grip, I hope this gets better over time. Can anyone recommend shoulder stretches beyong dislocations and doorway stretch?

Bench
20kg, 2x5
30kg, 5x5

Row
40kg, 1x5
45kg, 5x5

I started too high on these. I got 5x5 but don't see much more weight going on before things get ugly. I think next week I'll drop back down to 35kg and really work on nailing down some good form.

Push Ups
on feet: 3,3,2 (8)
on knees: 10,9,8 (27)

improvement, sure enough. I intend to alternate dips and push ups, and intended to do dips today, but two brutes were hogging the dip bars doing BW+two plates. Yikes.

[mjh]

oh, and my bands arrived today, finally.



I haven't had a proper play on them yet, but will report back soon.

ps: the cherry tomatoes in the background are delicious!

[mjh]

27 Febuary 2009

Squats
20kg, 2x5
32.5kg, 5x5

mostly focusing on trying to get some consistency in set up, foot placement, movement etc... weight is still no problem and feels good on the back. Shoulders were a little better, will keep stretching them and trying for closer grip.

OHP
20kg, 2x5
25kg, 5x5

Deadlift
60kg, 1x5
70kg, 1x5

I'll drop back to 2.5kg increases from here on.

Pull Ups
with no band: 1
w/- green band (see post above): 5/4/3

the green band is the biggest of the set, but not so big to make pull-ups easy. I do believe that a beginner is better off using band assistance to work through a complete ROM for more reps than just doing negs and singles... it just feels better to me. I'll always do the first set with no assistance, and switch to lighter bands when I get up to 10+ reps across three sets.

Two weeks in and I'm feeling great. Haven't weighed myself but I know I've put on weight. Filling out nicely in the chest, shoulders, arms... and legs of course! My diet is on course and cheats are few and far between.

Best thing so far is the habits being formed. I've been tested a few times recently but stuck in there, got it done and feel better for it. I know that everytime I go to the gym, go to the store, or prep tomorrow's meals despite really not wanting to, it makes me and my routine that much stronger.

[helm]

hey man, good to be back at lifting, right?

I also re-started 2 weeks ago and I feel a lot better already, it's just great to be back at the gym. Had the same thing with the barbell rows, thought I'd be strong enough but had to back down a little to keep the form.

So good luck with your 2nd try!

ah, btw: I was looking into finding a job in NZ, probably in Wellington, and was wondering if there are really that many, ugly spiders and bugs? can't stand em!

[bluestreak]

Thanks for the photos! Looks like you'd be able to do some chins outside. I'll put in my order soon.

Also great to see that everything is progressing well. How's the knee(s)?

I do believe that a beginner is better off using band assistance to work through a complete ROM for more reps than just doing negs and singles... it just feels better to me. I'll always do the first set with no assistance, and switch to lighter bands when I get up to 10+ reps across three sets.

I agree with the ROM. I find the problem with negatives is that you have to get up there, usually involving a jump. If you don't raise yourself up initially under control, you can swing. That swinging always gave me that shooting elbow pain the past. The swing also makes it harder to descend slowly.

[mjh]

ah, btw: I was looking into finding a job in NZ, probably in Wellington, and was wondering if there are really that many, ugly spiders and bugs? can't stand em!

Indeed it is good to be back into things. I felt guilty at times when I wasn't working out, but never doubted I'd be back in the gym and with a vengeance. As for the bugs, there's nothing too scary in NZ, just your run-of-the-mill insects like mosquitoes and small, harmless, spiders. All the things that bite are in Australia. Talk to bluestreak if you want to know anything about Wellington... that's his 'hood.

@bluestreak: knees are feeling great! They flared up back when I was in Korea, but nothing since. One thing about the band is that can be tough to get the band low enough to get your knee into it. All part of the fun.

[ricepower]

Im jealous of your quick progression with OHP!

I didnt realise you were a beginner too, but we seem to have started at a similar time. (or are you coming back after injury?)

I began on 40kg Squat because it didnt seem right not to have any resistance. Im up to 50 now.

Everything else I started with empty barbell (even deadlifts), ive made steady progress with all except OHP

I couldnt press the empty bar for weeks, I eventually managed to after loads of dumb bell work. Then I was stuck for ages and whacked it up to 22.5kg out of frustration. Ive been on 22.5 for weeks, sometimes I dont even manage the 5x5 without cheating.

Everything else is going good.

Well done to you anyhow, I had to force my shoulders into low bar position by doing brutal stretches everday for months. I still cant do it with straight wrists but its comfortable and feels so much better then high bar. The power transfer over back feels great and its easy to lock into a good lumbar arch to prevent rounding.

[mjh]

thanks for the feedback ricepower. I had a go at sl5x5 last year, when I lived in Korea. I made pretty good progress, but stopped when I left Korea for some travel. Once I got back to New Zealand it took me a while to find my feet and get my good habits back in place.

The shoulder thing is slowly getting better. I know the only way to improve it is to keep stretching and squatting. It'll come in time.

Your OHP does indeed seem very low. Are you sure it's not a technique issue? But then again I guess everyone has their weak points and maybe this is yours. Keep working at it, read all you can on the technique, and good luck.

[ricepower]

its not a technique thing, ive got that dialled. My form on every lift is way better than 90% of the people at the Gym who are all big and lifting huge weights.

The reason why I started strength training (and fallen in love with it) is because I have always been a very unmuscular, weak & unathletic person. Ive always tried hard at sports and have been making a concious effort to get fitter over the past couple years. I have made very slow progress in terms of aerobic/endurance fitness, id say im still well below a untrained average person.

So I decided to focus on strength and gaining muscle. My only body part that had any muscle was my legs due to copious cycling. My upper body & arms were so weak that I often got dislocations from doing simple stuff like throwing a ball. I have chronic back ache & stiffness (since 17 or so) and my ribs all stick out. My upper body was seriously weak.

Lifting weights (particularly the SL 5x5 way) has been working. I can feel & see lots of muscles I simply didnt have before. My shoulders are filling out, I can actually see muscle fibres on them! And I have Lats! Its all definetley working, its just that I have difficult foundations to work with.

On the plus side, I think by the time I can lift a modest beginner weight for OHP say, 35kg. My shoulders will be absolutely huge!

[mjh]

March 3, 2009

I'm switching from Mon/Wed/Fri workouts to Tues/Thurs/Sun due to a heavy class-load on Wednesdays.

Squats
20kg, 2x5
35kg, 5x5

Still looking for consistency here. Shoulders feeling better and in general, still feeling good under the increasing weight.

Bench Press
20kg, 2x5
37.5kg, 5x5

Bent Over Rows
20kg, 1x5
35kg, 5x5

I have deloaded here and it was the right decision. With the lower weight I was pulling the bar up, rather than jerking it.

Dips
5/4/4 total 13. Very good improvement over last time, 5 more reps.

Over all a good workout. However, immediately after I finished a big meal of pasta with meat sauce (1 hour after my PW shake), my friend showed up at my place with a six-pack. I was keen to sit in the shade in the back yard and have a yarn... I felt a bit bloated after the big meal but was sure it would pass. It didn't, and putting 2 beers on the top of it wasn't such a smart move and I ended up spewing it all up. Nevermind, lesson learned.