Nelka's Training Log

[Nelka]

Hey all

I’ve been following the Starting Strength Programme for a few weeks now, and have finally got my act together, registered here and started my Training Log.

Although I’ve lifted for years it’s been mainly upper body focussed, as I run a lot and never felt the need to do lower body work. However, I’ve now decided to retire from marathons & concentrate on building some strength! I’ll still run cross-country & up mountains, but my weekly mileage is going to be drastically reduced to allow me to get up to a decent squat number.

My lifts are all reasonably good, with the exception of the squat, which I’ve had to rebuild a few times now due to poor form (lack of depth & lack of flexibility, particularly in calves, hamstrings & lower back – blame years of high mileages for that!).

My current numbers are:

Age 36, Height 180cm, Bodyweight 78 kilos (was 75 kilos in May), Bodyfat 12%.
Squat – 50kg
Deadlift – 100kg
Bench – 80kg (almost stalling at this weight, have been benching for years)
OHP – 47.5kg (as above)
Powerclean – 45kg (love these, not long started them)

Targets (by end 2009):

80 kilos with 10% bodyfat. I still love to run so am dead against adding weight too quickly & ending up with excess fat.
1.5 x bodyweight Deadlift
1 x bodyweight Squat


I did Workout A yesterday with the following results:

Squat 3x5 @ 50kg
Bench Press 3x5 @ 80kg (struggling a bit on 5th reps)
Deadlift 1x5 @ 100kg
Close Grip Chin Up 3x7 with additional 5kg attached on dipping belt.


Cardio this morning consisted of:
15 mins Elliptical Trainer
5x200m sprints on Treadmill
5 min cool down on Elliptical Trainer


Will keep posting progress……..

[atypical1]

Welcome to the forum. Congrats on starting a log and good luck with your goals!

james

[Nelka]

Welcome to the forum. Congrats on starting a log and good luck with your goals!

james

Cheers James - us oldies need to stick together!

[Nelka]

A poor Friday alcohol-wise (enjoyable though!) and a bad Saturday head-wise & food-wise.

Still - back on track today:

Workout B
Squat 3x5 @ 52.5kg
OHP 3x5 @ 47.5kg (bar speed good, gonna try 50kg next workout)
Power Clean 5x3 @ 47.5kg


This afternoon we climbed a local hill with the kids, so a nice long walk.

Beef stew for dinner tonight!

[Nelka]

Woke up this morning after a terrible night's sleep with a stinking cold..........this seems to happen to me quite often after a big night out with alcohol.

Had wanted to do some HIIT, but decided on an easy spin on the stationary bike for half an hour, then a small abs workout consisting of 3x60 secs plank & 2x30 secs side plank.

Hopefully I'll feel a bit better tomorrow & hit the weights room with a vengeance!

[Nelka]

Still got a lousy cold - didn't keep me from training though!

Workout A

Squat 3x5 @ 55kg
Bench Press 3x5 @ 80kg (bar speed OKish)
Deadlift 1x5 @ 105kg
Wide Grip Chin Up 3x7 @ 5kg

Felt a bit weak & was definitely sweating more than normal, but glad to get the workout under my belt as it would have been an easy one to skip. I've ordered some 500g Platemates as I think I am going to have to start microloading the Bench & OHP to keep making progress.

[atypical1]

Microloading is your friend!

james

[Nelka]

Again, not feeling the best so only some light cardio today, 30 minutes on the stationary bike. Followed that up with some weighted crunches, reverse crunches & russian twists. Plan to do some foam rolling later.

Platemates just came in the post - hopefully can start with the microloading tomorrow.

[Nelka]

Slight change of plan in that yesterday was spent hillwalking (6 miles with 2500ft ascent) and today was spent lifting.

Workout B

Squat 3x5 @ 57.5kg
OHP 3x5 @ 48.75kg (first microload)
Power Clean 5x3 @ 50kg
Dip 2x8 @ 10kg

Felt pretty strong today - normally I train in the morning but today it was the afternoon. Maybe my body was more warmed up?

[Nelka]

Workout A

Squat 3x5 @ 60kg
Bench Press 5,4,4 @ 81.25kg
Deadlift 1x5 @ 110kg
Close Grip Pull Up 3x7 @ 7.5kg

Disappointed with the Bench but will try again next time! Got stuck at half-way on the 5th reps of sets 2 & 3 and had to lower the bar onto the pins on the power rack. Squat going quite well, will probably do 60kg again next time just to ensure form & depth are spot on before moving up. My mistake before has been to kid myself that my form is good and keep adding weight, and I want to get it right this time.

[Nelka]

Cardio today consisting of HIIT on the Elliptical Trainer for 30 mins and then some ab work (planks & side planks). Feel like I am almost over the cold now.

[Nelka]

Yesterday:

Workout B

Squats 3x5 @ 60kg (felt good, wish i had went for 62.5!!)
OHP 3x5 @ 50kg (struggle, but made it)
Power Clean 5x3 @ 52.5kg

No dips as I wanted to hold something in reserve for the Bench on Thursday.

Again, working out mid-afternoon seemed to be a bit easier.

[Nelka]

Cardio this afternoon consisting of a 10 minute jog on the treadmil to warm up, then 3 sets of hill intervals @ 12kph increasing the gradient by 1% every 30 seconds up to 8%. 4 minutes walk/jog between intervals. That session never fails to work up a sweat........

Finished off with weighted crunches, reverse crunches & russian twists.

[Nelka]

Workout A

Squat 3x5 @ 62.5kg
Bench 3x5 @ 81.25kg
Deadlift 1x5 @ 112.5kg
Wide Grip Chin Up 6,6,5 @ 7.5kg
Dip 2x8 @ 10kg

Once again, felt stronger working out mid-afternoon. I've always worked out in the morning before, guess I'm going to have to swap things around & train later whenever possible now. Squat went well, Bench was surprisingly easy & Deadlift was OK. I think I made a good decision to hold off dips earlier this week, as this must have left something in the tank for the Bench. Last weekend this felt really heavy, today I felt like I could have pushed a 6th rep if need be.

Off for a weekend away in the Highlands, and Ben Nevis will be climbed weather permitting!

[Nelka]

Back in the gym today after a few days away. Climbed Ben Nevis on Saturday & another mountain in Glencoe on Sunday so was feeling a bit knackered yesterday. A day off was therefore in order! Today -

Workout B

Squat 3x5 @ 65kg
OHP 3x5 @ 50kg
Power Clean 5x3 @ 55kg
Wide Grip Pull Up 7,5,6 @ 10kg

Was rushed for time at the end so probably didn't rest enough between the Pull Up sets. Will have to try again for 7 reps per set. Clean is starting to get difficult and I'm worried about my form breaking down. I may stick at 55kg for a few workouts just to make sure I nail this down before progressing.