natew's training log

[natew]

Thursday, September 10, 2009

Squats: 5x195lbs, 3x220lbs, 2x245lbs
Knees were sore at the end, which was great. Missed that feeling...

Hang Cleans: 5x3 125lbs
Great form, felt great!

Good-mornings: 4x8 115lbs

[natew]

Tuesday, September 16, 2009

Press: 1x5 105lbs, 1x3 120lbs, 1x3 135lbs
Used to 3x5 @ 135lbs...

Pull-ups: 6x5

Dips: 5x10

No time for much these days. Weight basically stabilized but I'm still about 4-5kg from where I was.

[dylanamus]

When you lose a bit of strength or fall out of the swing of things, OHP will be the lift to suffer. You just gotta keep on at it and it'll get back up there pretty quickly.

[natew]

Thursday, September 17, 2009

Deadlift: 1x5 210lbs, 1x3 235lbs, 1x5 265lbs
Grip was pretty weak. They use fatter bars at the gym, not sure if they're whats called "fat bar" or not, but they are wider and it affects my grip. I had to stop and reset my grip as tight as I could after each rep.

Front Squats: 5x5 160lbs
Good.


Exhausted this morning, but I managed to get a decent workout in. Something about working out in the morning that makes me want to vomit.

[natew]

Thanks for the good advice Dylan, when I get some time I'll check out your log as I just haven't had any time, and I don't even have internet in my place yet.

[natew]

Sunday, September 20, 2009

Bench: 1x5 145lbs, 1x3 165lbs, 1x4 185lbs
Eh, kinda weak...

Kroc Rows: 1x25, 1x22 40lbs
Good.

Push-ups: 4x15
Push-ups make me want to puke... felt it strong today... weird...

Decline sit-ups: 3x10

[guru]

Hey natew, 4 reps against one is supposed to be reasonable, not weak.

Have not been following this for some time - is it your first cycle on the 5-3-1 or second one?

[natew]

Tuesday, September 22, 2009

Squat: 5x115lbs, 5x135lbs, 5x155lbs
This was a de-load week.

Power Cleans: 5x3 135lbs
Yeah thats right- Power Cleans, from the floor Last time I tried these with this weight, it felt brutal. Today, it felt easy. I'm sure my form wasn't perfect but it felt o.k.

Good-mornings: 4x5 135lbs
Got a nice stretch in the hamstrings. I've been neglecting stretching for about a month. Simply no time.

I took it easy on the Squats, but barely let up on the assistance lifts for this deload workout.

Guru: My first cycle is coming to an end. This was my first deload workout, 3 more to go and then the cycle starts over. I think I'll raise Squats by 10lbs, Deadlifts by 10lbs for sure, and the presses by 5lbs next time 'round.

[natew]

Thursday, September 24, 2009

Press: 1x5 95lbs, 1x5 105lbs, 1x5 115lbs
Press de-load. The deload weights were supposed to be much lighter, but they were just too light, so I did these instead, which were easy as well.

Chin-ups: 9/7/6

Dips: 3x12


Took it easy on the assistance exercises too. Nice, quick workout.

[guru]

Press de-load. The deload weights were supposed to be much lighter, but they were just too light, so I did these instead, which were easy as well.

I get exactly what you're saying. I'm not onto the deload week yet, but I have a spreadsheet made for it & when I look at the press numbers, I feel what the heck - I might as well not go to the gym.

One question. Are you supposed to take it easy on the assistance work too during the delaod week?

[natew]

Guru: In the book, he says something to the effect of "be smart about it" when it comes to the assistance exercises during a de-load workout. I took that as basically how I feel on that particular workout. I went all-out on the squat workout with assistance lifts, took a little off of them during the press workout. I don't think it matters all that much.

[natew]

Sunday, September 27, 2009

Deadlift: 1x5 155lbs, 1x5 175lbs, 1x5 185lbs
Deadlift de-load workout. I did heavier weights than prescribed, they were just too pathetically light. Finished this quickly.

Front Squats: 3x8 155lbs
Felt the burn.

Shrugs: 1x10 185lbs, 2x10 205lbs
Felt it more in my forearms. I guess heavy barbell shrugs can be very beneficial for'em.

Neutral grip pull-ups: 9/7/6
Grip was still sore from the shrugs.


Lately I feel like every workout is a struggle throughout. Every set, be it warmup or working weight just feels sluggish and I'm not into it. I know I've gotta push though...

[Faraz]

Lately I feel like every workout is a struggle throughout. Every set, be it warmup or working weight just feels sluggish and I'm not into it. I know I've gotta push though...

Dude, I know how that feels, I've been struggling with shoulder issues and have to drag myself to the gym... It will get better

[natew]

Tuesday, September 29, 2009

Bench: 1x5 135lbs, 1x5 145lbs, 1x5 155lbs
De-load workout, did more than was on the spreadsheet because it was too light.

Kroc Rows: 1x25, 1x20 45lbs
I've been managing to get the same amount of reps as I raise the dumbbell weight, which is good.

Push-ups: 20/15/15


Nice quick workout.

[natew]

Thursday, October 1, 2009

Squats: 1x5 200lbs, 1x5 215lbs, 1x4 230lbs
First failure. Felt really heavy and the 4th rep went up ever so slowly.

Power Cleans: 5x3 140lbs
Form wasn't too great I don't think. Also must work on how I dip to catch the weight. I'm only bending knees, not using hips at all.

Good-mornings: 3x6 135lbs
Hamstrings are tight. GMs make them feel like they are tearing in half. I've barely stretched over the past month, no time/energy.


Had I eaten breakfast and gotten any sleep, I think I would've nailed the squats.