mjh's training log

[mjh]

Sunday, 15 March 2009

Squats
20kg, 2x5
30kg, 1x5
47.5kg, 5x5
30kg, 1x5

still feeling good on these, I'd say there's a way to go before I start to stall, though I guess I should check my form before I get too heavy. I did the back of set to try a few things, mostly to do with foot placement.

OHP
20kg, 2x5
30kg, 5x5

much better than last time. I'm going to do OHPs as five quick singles, with a short breath between each at the bottom. I anticipate this making it a little harder.

Deadlift
60kg, 1x5
77.5kg, 1x5

closing in on bodyweight (85-90kg)

Chins
bw: 2
w/- green band: 10/8/8

I've had a hard time getting myself to the gym the last few times. Once I get there it's all good, I just have to set a routine and stick to it.

[mjh]

Tuesday 17 March 2009

Squat
20kg, 2x5
35kg, 1x5
50kg, 5x5

weight is still not much of an issue. Finding consistency with the form and really just trying to concentrate on hips driving the movement.

Bench
20kg, 2x5
35kg, 1x5
45kg, 5x5

Starting to feel the weight, but no danger of missing reps yet. Will get to 50kg no worries.

BBR
42.5kg 5x5

Push-Ups
feet: 4/2/2
knees: 12/8/8

mixed results here. Was pleased to get an extra rep on the first set, but getting only two in the second and third was disapointing.

I weighed myself today and scored 90kg, which is great. That makes 15kg gained since I first started stronglifts about a year ago, but with only a few months worth of decent lifting in that time. I'm not really eating that big. I had started tracking calories, aiming for 3800 minimum, but have decided more recently to stop doing that. Rather, I try to adhere to a few basic rules:

• always eat a good breakfast
• eat when hungry
• go no longer than three hours without eating something, even if not hungry
• drink lots of milk (2l per day)
• eat lots of veges

so far so good. If my progress in terms of weight gained and weight lifted isn't what I'd like it to be, I'll go back to counting calories.

on a side note, there was a big Fijian guy in the rack next to me with 240kg on the bar. I had high hopes of seeing something awesome, but the wobbly knee-bends he did were lucky to be called 1/4 squats.

[bluestreak]

Good job mate, especially with the weight gain.

I do EXACTLY the same thing when it comes to my diet and it works well for me. With the milk, I try to drink the silver-top, full fat milk but the wife always buys the skim milk (light blue top).

on a side note, there was a big Fijian guy in the rack next to me with 240kg on the bar. I had high hopes of seeing something awesome, but the wobbly knee-bends he did were lucky to be called 1/4 squats.

At least he didn't get hurt. I'd be lucky to just stand with 240 kg on my back.

[ukdudeinuk]

SUP MIKE

Nice job on your lifts man! I'm looking forward to catching your weights. Take that as you wish...hahaha

[RobCosimo]

90kg - sweet! is that the heaviest you've ever been? I'm aiming for 92, I think that will be a nice weight for me.

[mjh]

Yep. Before I started lifting I seldom weighed myself, but I think I would have hovered around 75kg. I still look and feel pretty slight, so I'd like to get to 100kg. For the first time in my life I've found myself thinking it would be nice to be a little shorter!

[RobCosimo]

yeah it's cool looking at the Warriors squad list, and seeing a few guys around my weight - back in the day I never thought I'd be big enough to be in a professional league team! and 100kgs would be a decent size in one...

[mjh]

Friday 20 March, 2009

Squats
20kg, 2x5
35kg, 1x5
52.5kg, 5x5

still feeling good here, but I am starting to slow down a little. I'm glad it's getting hard, but that I still have plenty left.

OHP
20kg, 2x5
32.5kg, 5/5/4/4/4

ah, the OHP, the most humbling exercise in stronglifts. I put up a good fight, and look forward to trying this weight again next week.

Deadlifts
60kg, 1x5
80kg, 1x5

Pull Ups
w/- green band: 9/8/6

very good progress here. I really do like using the band, and I consider it far superior to just doing singles and negatives. With the band, I can be explosive out of the dead hang and power into the top position, and without it... well, I'm stuck there squirming and struggling.

[rere]

OHP
20kg, 2x5
32.5kg, 5/5/4/4/4

ah, the OHP, the most humbling exercise in stronglifts. I put up a good fight, and look forward to trying this weight again next week.

Humbling, it sure is.
Good workout mate.

[guru]

I put up a good fight, and look forward to trying this weight again next week.

With the OHP, you need to get into a fight mode everytime, once you approach the max. But your numbers are so good, next battle is yours.

[mjh]

Monday, 23 March, 2009

I should have been into the gym yesterday, but Sunday inertia got the better of me.

Squat
20kg, 2x5
35kg, 1x5
55kg, 5x5

my shoulders were pretty grumpy here, and I had some trouble getting comfortable under the bar.

Bench Press
20kg, 2x5
40kg, 1x5
47.5kg, 5x5

still plenty left here, I'll smoke 50 easily and see if I can't take it all the way to 60kg.

BBR
45kg, 5x5

Dips
5/5/5 grumpy shoulders didn't complain too much, but I did favour the stronger side in the last few reps.

all in all, a good workout. I've been rolling my lower back and employing some Magnificent Mobilty drills in my warm up, and a nagging tightness in my lower back is diminishing somewhat. Thumbs up, Eric Cressey.

[mjh]

Wednesday, 25 March, 2009

Squat
20kg, 2x5
40kg, 1x5
57.5kg, 5x5

On Friday the training wheels come off and the big boy wheels go on! Today was actually a lot easier than the last workout, felt far more consistent, particularly when it came to getting the bar on my back. I did a few extra shoulder drills in my warm-up (sleeper stretch, wall slides, door way stretch, shoulder dislocations), so that might have something to do with it. I'll hit 60kg, and then get real about checking my form with a vid.

OHP
20kg, 2x5
32.5kg, 5/5/5/5/4

the missed last rep was due to losing my rhythm and keeping the bar on my shoulders a bit too long, three or four heavy panting breaths. Not too concerned, because I was going to count this as a stall anyway, as the last few reps of set four had too much layback for my liking.

Deadlift
60kg, 1x5
82.kg, 1x5

no troubles lifting the weight, but after the set I had some discomfort in my lower back, on the left side. This area is often tight, and while foam rolling helps, I'm thinking I need to give it a bit more attention.

Chin Ups
w/- green band: 12/8/(6,3) 29 total

the set in brackets is where I totally lost my rhythm for some reason and put my foot on the ground to rest for a few seconds. My forearms were busting after this, and I wonder if I have some Popeye genes.

While I'm not tracking calories as such, I decided today to put in my daily intake to see where I stand. I was pleased to see that I topped 4000 with no real effort. Actually, today was a pretty typical day, so that means that my appetite is increasing and I'm getting over my maintenance most days.

Next workout will be 60kg on squats and 50kg on bench. Bring it on!

[mjh]

I started a new thread detailing my eating habits here: http://stronglifts.com/forum/my-daily-feeding-t15182.html

[DaveT]

Great progression mjh! Always assumed that you were quietly lifting away, and I just hadn't looked hard enough to find your log. Hadn't realised you'd taken time out. Good to see you're back and building the lifting habit again.

That 60kg milestone on the squat never fails to excite! I also find that the most difficult part of the squat is getting under the bar in the first place with a narrow grip. I also suffer from being tall and allowing my back to round. I do shoulder dislocations, but I'm interested in the other stretches you do (sleeper stretch - found Mehdi's explanation, wall slides, door way stretch). Do you know a site/youtube vid with good explanations for the other two?

50kg on the BP will be matching your previous PR, so good going. New territory after that!

Wondered if there was any particular reason you were doing BBRs rather than IRs? Is it just what you were used to before or is there another factor? Personally, I like the BBRs as I like adding the weight and I think it strengthens my back more, which I think is helping me with the squats and DLs.

Your eating looks really clean, and if you're hitting the calorie count, then no probs. I'm also aiming for 100kg, but then I was watching the Super 14s last weekend and they were talking about the 2nd Row guys being 115kg+ and it got me thinking... who knows where I'll stop!

Have you set yourself any goals for the different exercises? And time frames by which you hope to reach them? Helps to keep you motivated when you've told yourself you going to OHP 40kg by June or whatever.

[mjh]

thanks for the comments Dave. I enjoy following your progress, as we're fairly similar in build, though you're a bit further down the road lifting wise.

I think I saw the sleeper stretch and wall slides in one of Eric Cressey's articles, but can't recall which one or where. They are also part of the warm up for his Maximum Strength program, which I had a read of.

I do BBRs instead of inverted rows because I like to train myself to "set" my back, you have the ability to use precise weights and progressions, and, even though I don't care too much about what others think of me in the gym, I felt realy self-concious doing IRs. Lame excuse, I know.

I know what you mean about the weight. When I finally hit 90kg, I was surprised that I was still very skinny. So I'm looking at at least 100kg, but like you, who knows?

I really should set some goals, I know how much they help you stay focused and motivated. I guess my only goal so far has been to stick to the workout and nutrition habits. That's gone well, so it's time to get more specific.