Nelka's Training Log

[Nelka]

Workout A

Squat 3x5 @ 67.5kg
Bench Press 5,4,4 @ 82.5kg (argh!)
Deadlift 1x5 @ 115kg
Dip 2x8 @ 10kg

Starting to think that I may need to change my programming a bit as I am getting pretty near the limit on Bench & OHP. Deadlifts & Power Cleans are starting to get tough, but there is still a bit in the tank yet for the Squat. So......I need to think this through but may go for the Texas Method with a slight variation to enable me to keep Squatting 3x5 three times per week progressing each workout, but make the progression weekly on the Bench & OHP. Deadlifting & Power Cleans more than once a week as per my current programme is starting to get very difficult, so hopefully Texas would enable me to do these once a week, but making a balls-out effort on them.

We'll see........

[Nelka]

Workout B

Squat 3x5 @ 70kg
OHP 3x5 @ 50kg
Wide Grip Chin Up 3x10 (no weight)

Was very pushed for training time today so just got the bare minimum essentials done.

[Nelka]

A bit of light cardio today (30 mins elliptical trainer) and then some core work (planks & side planks).

[grole]

Nelka

That's some good steady progress you are making there.

I would stick to 5x5 for a bit longer yet. You haven't really stalled yet on the the BP or OHP so you probably have a fair bit more progress to make there. I think you will find that you can keep progressing until you have stalled a few times and deloaded on them at least once or twice.

Don't think of a stall as a failure so much as an oportunity for your body to balance out your lifts. Both your BP and OHP seem pretty impressive to me when compared to your squats and deadlifts.

Regards

- Peter

[Nelka]

Hi Grole, thanks for the advice & kind words. I'd already made the change by the time I'd read your entry though! I do take your point but hopefully switching to Texas will help me make even more progress. To give a bit more background, I haven't made much progress at all on the Bench or OHP for a few months now. However, I am not ruling out a return to the original programme if this doesn't work out - guess we'll see how things go. I'm REALLY jealous of your Squat by the way!

Yesterday -

Workout 1

Squat 3x5 @ 60kg (more on this below)
Bench Press 5,5,5,5,4 @ 80kg
Power Clean 5x3 @ 55kg
Close Grip Pull Up 7,7,6 @ 10kg
Dip 2x8 @ 10kg

Made the move to the Texas Method with a slight variation to hopefully allow my Squat to catch up with the rest of my lifts. I filmed myself squatting at 70kg and wasn't completely happy with the depth, so decided to deload back to 60kg to work on this. Rest of the workout was OK, slightly peeved not to make 5x5 @ 80kg on the Bench, however I guess that's due to the extra volume. I'm sure I'll nail it next time. Got a bit of DOMs in the chest today which I've not had for ages, so the extra volume must have done something!

[Nelka]

30 mins HIIT on the elliptical trainer last night. Nice.........

[Nelka]

Workout 2 - Recovery & Technique (except Squat)

Squat 3x5 @ 60kg (good - happy with this)
OHP 3x3 @ 50kg
Power Clean 3x3 @ 45kg (80% of Monday weight - hopefully this will ensure technique is nailed)

Overall a good session. I'll be interested to find out over the next few weeks if the Volume/Recovery/Max cycle of the Texas Method leads to good progress. Here's hoping!

[Nelka]

Cardio today consisted of 8 x 100m hill sprints at the back of my house. Afterwards I did some weighted crunches, reverse crunches & russian twists.

[Nelka]

Workout 3 - Low Volume, High Intensity (and PR's hopefully!)

Squat 3x5 @ 62.5kg
Bench Press 1x3 @ 85kg
Deadlift 1x5 @ 117.5kg
Wide Grip Chin Up 3x10 (no weight)

Really enjoyed this workout. Squat went well and I was pleasantly surprised how easily the 3 rep PR for the Bench went up. Deadlift was pretty solid too. I'm hoping that the this method of weekly progression on the Bench & OHP is going to yield some good gains.

[Nelka]

Workout 1 - Volume

Squat 3x5 @ 65kg
OHP 5,4,4,4,4 @ 51.25kg
Power Clean 5x3 @ 57.5kg
Dip 2x8 @ 11.25kg
Close Grip Pull Up 3x10 unweighted

Not bad, although I had hoped to squeeze out more than one set of 5 reps on the OHP. Next time!!

[Nelka]

Cardio - HIIT on the stationary bike - warmup, then 15 x 30 secs flat out.

Finished off with some planks & side planks.

[Nelka]

Workout 2 - Recovery & Technique (except Squat)

Squat 3x5 @ 67.5kg
Bench Press 3x3 @ 81.25kg
Power Clean 3x3 @ 45kg

Also did some weighted crunches, reverse crunches & russian twists.

[Nelka]

Cardio today - took to one of the local hills and ran 5 reps up & down, about 40 metres of ascent on each one. Legs were like jelly afterwards.

[Nelka]

Workout 3 - Low Volume, High Intensity

Squat 3x5 @ 70kg
OHP 1x3 @ 53.75kg
Deadlift 1x5 @ 120kg
Wide Grip Chin Up 3x7 @ 7.5kg

Good workout, hit one of my targets when starting out on strength training - to 5 rep 1.5 times my bodyweight on the Deadlift. Feels like there is still a bit more to go as well, so I'm pretty chuffed. I'll be training in the afternoon next week so hopefully the Squat will feel a bit better. In the mornings my hips & lower back feel pretty stiff & inflexible.

Off to celebrate the deadlift with a steak for lunch!

[Nelka]

Steady state cardio - 30mins on the elliptical trainer. Pretty boring, but I felt in need of a 'recovery' session to stretch the legs.