natew's training log

[Faraz]

Hey, I will probably stick with the program till the end of Nov and then decide on something... not sure on what yet...

My strength is a little down but I have been doing a bit of cycling so that might be the cause.

[natew]

Friday, October 30, 2009

Deadlift: 5x215lbs, 3x245lbs, 8x275lbs

Front Squats: 5x5 155lbs

[natew]

Monday, November 2, 2009

Bench: 2x3 155lbs, 3x170lbs, 3x190lbs
My first set was supposed to be 5x150lbs, but my warmup ended with 3x155lbs by mistake, so I just did another set of that and figured it would be sufficient.

Kroc Rows: 1x22, 1x20 55lbs

Dips: 3x6 +45lbs
No elbow soreness this time, really tried to keep everything tight and controlled.

[natew]

Wed., November 4, 2009

Front Squat: 3x3 175lbs
Pretty easy...

Press: 3x5 115lbs
Also easy.

Deadlift: 3x3 285lbs
ACtually kind of difficult. Adjusted my form a bit so that my hips were higher and my knees were less bent. Need to work on hamstring flexibility.

Chin-ups: 3x4 +25lbs
Was going for 3x5, just didn't have it.



Switched back to a linear program which should contribute to gaining my strength back. Got weaker on Wendler's program cuz I moved + lost weight + started school and all that jazz right when getting into the program. I'll go back to it later on though, enjoyed it.

[guru]

Got weaker on Wendler's program cuz I moved + lost weight + started school and all that jazz right when getting into the program. I'll go back to it later on though, enjoyed it.

Similar things are happening to me too. Completed the first cycle, then it has been interruptions - let's see how it turns out.

[natew]

Friday, November 6, 2009

Squat:(olympic) 3x5 185lbs
A mess. First set tried box squats. Felt extremely difficult. Lost tightness, didn't know where to sit, how far to sit back. Didn't know where to place bar on back. Keeping more vertical made me feel like I lost about half of my strength. I really want to start doing high-bar squats and properly. Anyways... not a great start.

Bench: 3x5 175lbs
Was a bit of a grind. It felt a bit heavy, but it's as if my muscles were ready for it. Many reps felt difficult, but they didn't really get progressively more difficult.

BB Rows: 3x5 145lbs
Always kind of exciting (re)introducing a new exercise into the routine. Felt heavier than it should have. Been missing them I guess.

Decline sit-ups:(arms over head) 3x10

[natew]

Monday, November 9, 2009

Squat: 3x5 185lbs

Press: 3x5 120lbs

Power Clean: 3x3 135lbs
Met someone doing hang snatches. We started talking and probably going to train a bit together/critique each other's technique. He also does all strength training. Good stuff...

Chin-ups: 8/6
Ran out of time

Cable Crunches: 12/10
same

[MikeD]

Weird, your reasons for things not working on Wendler's are the same as mind . I had to move out of my old house, started going to school, and a bunch of other crap. But I did like the approach.

[dylanamus]

Hey mate, I think your move back to a linear program is a sensible one to re-establish your foundations. I like the spread of exercises. Looks solid. You'll be back to where you were in no time - especially now that things are more settled for you.

[MikeD]

Natew, I just realized you made a rather long post a little while ago in my log about your situation, and now I feel like a jackass for missing it. Sorry about that, and thanks for taking an interest in what I'm up to.

[natew]

Friday, November 14, 2009

Front Squat: 3x3 180lbs ATG
Easy

Bench: 5/5/3 180lbs
Sad. Form gets loose after a few tough reps and it makes the ones afterwards more difficult.

Deadlift: 1x5 295lbs
Not sure which is more difficult, 3x3 or 1x5. Those last 2 reps were a grind. Two more sets of 3 might've been easier, lol. Had to use mixed grip for that set as there wasn't any chalk around. It got me thinking that even with chalk, I may have been limiting myself weight-wise with double-overhand. We shall see. Grip wasn't even slightly an issue with the mixed.

Dips: 5/5/4 +45lbs
A bit weak, maybe from the Bench.

and now I feel like a jackass for missing it.

Lol, no problem man.

And for anyone who cares, my current linear program is as follows:

WEEK 1

MON
Squat 3x5
Bench 3x5
Power Clean 3x3
Chin-ups/Pull-ups 3x (weighted)

WED
Front Squat 3x3
Press 3x5
Deadlift 1x5 (or 3x3 i guess)
Dips 3x (weighted)

FRI
Squat 3x5
Bench 3x5
BB Row 3x5
RDL (hamstring emph.) 3x


WEEK 2

MON
Squat 3x5
Press 3x5
Power Clean 3x3
Chin-ups/Pull-ups 3x (weighted)

WED
Front Squat 3x3
Bench 3x5
Deadlift 1x5
Dips 3x (weighted)

FRI
Squat 3x5
Press 3x5
BB Row 3x5
RDL (hamstring emph.) 3x

The only things that rotate are the presses. Friday's workout may be an issue cuz of lower back from Deadlift day (bb row, rdl). Abs every workout I have time/energy. Also sometimes I don't have time for the last workout (assistance) but thats the plan.

[natew]

Wednesday, November 18, 2009

Front Squat: 3x3 185lbs
Pretty easy.

Press: 3x5 125lbs
Little difficult, not too bad. Tried staying very strict and not bending or cheating any which way.

Chin-ups: 9/7/6
I was going for 10 on the first set and probably could have done it, but I bitched out. Anyway I've really taken to chins as opposed to pull-ups, feels much more natural. I do some pull-ups to warm-up for Bench, try staying really strict and they feel alright, but I just prefer chin-ups (and not because they are easier, which they are).

Decline sit-ups: 3x10 (2.5lbs plate in my hands over my head)
Going to try and add weight progressively on these too. Seems like a great abs workout.

[natew]

Friday, November 20, 2009

Squat: 3x5 195lbs
Not really difficult.

Bench: 3/2/2 190lbs
Lol, I just realized as I was typing this that I did 190lbs instead of 180lbs, which I hit for 5/5/3 last try. I was going to go on about what a pathetic effort this was on my part, now I'm not nearly as disappointed

Rows: 3x5 155lbs
Like them rows. Did these fast, was running out of time.

[MikeD]

What do you feel the front squats are adding to the routine?

[natew]

Tuesday, November 24, 2009

Squat: 3x5 205lbs
Easier than I was expecting.

Press: 3x5 130lbs
Last rep of last 2 sets was little difficult. I did a hang-clean to get into position for pressing each set, and like someone said before, I feel it does help a bit with feeling stronger in the press as opposed to starting in the racking position. Also it warmed me up for the Cleans.

Power Clean: 3x3 140lbs
Crappy form. The movements all felt weird. Maybe from doing the Hangs before?

Chin-ups: 3x5 +25lbs
Good.

Cable Crunches: 3x12