Paal' s training log

[paalpot]

Today's workout:

Box Squats 45 kg 5/5/5/5/5
Overhead Press 40 kg 5/5/5/5/5
Deadlift 70 kg 5
Chin ups 2/2/2/2/4
Romanian Deadlift 20 kg 10
Hang Clean 20 kg 10

Box squats are way much heavier than regular squats! Might be because I've cheated by not going below parallell on regular squats?
Anyway, there will be no cheating now !

Reduced the weight on OHP, and hopefully reach 50 kg using proper OHP and not Push Press....

Still working on my technique on the deadlift. It's improving

[paalpot]

Today's workout:

Box Squats 47.5 kg 5/5/5/5/5
Bench Press 70 kg 2/3/2/2/3
Inverted Rows 12.5 kg 5/4/4
Push Ups 27.5 kg 5/4/2
Reverse Crunch 20/20/20

Really bad workout today. Was tired and hungry due to lack of sleep and food (!). I really think I could have managed all the reps on the push ups,
and a lot more on the Bench press, if it wasn't for that stupid.......

Observed a couple of guys in the gym tonight doing what I think is a new record regarding # of sets for biceps curl variations in one single workout. I think they did like 20 sets each in all.....

[paalpot]

I'm sorry for updating my traning log lately.

Wednesday 11 /2
Box Squat 50 kg 5/5/5/5/5
Overhead Press 40 kg 5/5/5/5/5
Deadlift 90 kg 5
Pull-ups 3/2/3/2/3
Romanian deadlift 20 kg 10
Hang ups 20 kg 10


Monday 16 Feb
Box Squat 52.5 kg 5/5/5/5/5
Bench Press 70 kg 4/3/3/3/3
Inverted Rows 12.5 kg 5/5/5
Push ups 27.5 kg 5/5/5
Reverse Crunch 25/20/20


Wednesday 18 Feb
Box squat 55 kg 5/5/5/5/5
OHP 45 kg 5/5/5/5/5
Deadlift 95 kg 5
Chin ups 3/3/2/3/3

[paalpot]

Workout friday:

Box squat 57.5 kg 5/5/5/5/5
Bench Press 70 kg 4/4/3/3/3
Inverted Rows 13.25 kg 5/5/5
Push ups 28.25 kg 5/4/3
Reverse Crunch 20/20/20

I think I'll deload to 60 kg on th bench press next time. Third time I've tried on 70 kg now....
But the box squat is still fairly easy.

[paalpot]

Sorry for not updating my log.
I was sick for about a month and a half ago, and I've lacked energy to start training again . But for the last weeks (except for the Easter) I've worked out.

After Easter, I decided to change from SL 5x5 to Ripptoe's 3x5 (with a small change), mainly for variation.

So Tuesday:

Squat 3x5 70 kg
Push Press 3x5 40 kg
Hang Clean 3x5 30 kg
Chin ups 5/5
Windmill 3x5 (5 kg)


And today:
Squat 3x5 72.5 kg
Bench Press 3x5 60 g
Deadlift 1x5 100kg
Dips 2x8
Turkish Getups 3x5 5kg


Started easy, to make sure I dont stall immediatley. Started doing Hang Cleans instead of Power Cleans because I have problem doing the power clean correctly.
But for my warm up sets, I'm doing Power Clean.

Think I'll do the push ups instead of dips, my shoulders have problems handling the dips....

[paalpot]

Sundays workout:

Squat 75 kg 5/5/5
Push Press 42.5 kg 5/5/5
Hang clean 35 kg 5/5/5
Chin ups 5/5
Windmills 7 kg 5/5/5


Tuesday :

Squat 77.5kg 5/5/5
Bench press 62.5 kg 5/5/5
Deadlift 105 kg 5
Push ups 15 kg 5/5/5


Ok workouts both, but I really struggle increasing the number of reps on chin ups.

[paalpot]

Yesterday:

Squat 80 kg 5/5/5
Push Press 45 kg 5/5/5
Hang Clean 37.5 kg 5/5/5
Chin ups 5/5
Windmills 9 kg 5/5/5

Squat and push press are still fairly easy. Feels like I can do more than 10kg extra on the push press before I stall.

The chin ups are really hard, especially because I'm doing the hang cleans. They are so hard for my forearms, so
I think I'll do the windmills before the chin ups to help on recovery....

[paalpot]

Sunday:

Squat 82.5 kg 5/5/5
Bench Press 65 kg 5/5/5
Deadlift 110 kg 5
Turkish getups 9kg 5/5/5

The squat is getting hard, but other lifts are still ok.

It's probably something to do with my teqnique, but I feel that the Turkish getups are more a shoulder exersize than an abs excersize ?

[paalpot]

Last tuesday:

Squat 85 kg 5/5/5
Push Press 47.5 kg 5/5/5
Hang Clean 40 kg 5/5/5
Chin ups 5/5
Windmills 10 kg 5/5/5


Friday :

Squat 87.5 kg 5/5/5
Bench Press 67.5 kg 5/4/3
Dead lift 115 kg 5
Turkish get ups 10 kg 5/5/5

Sunday :

Squat 90 kg 5/5/5
Push Press 50 kg 5/5/5
Hang Clean 42.5 kg 5/5/5
Windmills 12 kg 5/5/5
Chin ups 3/3/3/2/6 (max)

I'm back on the twentypullups.com program for chin ups, hoping to improve soon....

The squats are getting hard, but I still manage to hit personal records each workout!

Dissapointed with the bench press, I have managed 67.5 kg earlier (after two or three attempts though).

Still struggling with the Turkish get ups. It's hard for my shoulder, but still much for my abs. I probably have to review the technique again.....

[paalpot]

Yesterday:

Squat 92.5 kg 5/5/5
Bench Press 67.5 kg 4/4/4
Deadlift 120 kg 5
Turkish getups 12 kg 5/5/5


I didn't have anyone to spot me on the bench press, I think I could have done the last rep on each set. So, next time.....

Still don't get it with the turkish getups, they are much harder for my shoulders than my abs. Maybe I'll skip them, and do the waiter walks or something instead ?

[paalpot]

Yesterday:

Squat 95 kg 5/5/5
Push Press 52.5 kg 5
Hang clean 45 kg 3/3
Windmills 14 kg 5/5/5

On the last set of squats, my left biceps started to hurt. Tried to do the other exercises as planned, but I just couldn't do it.
I suspect it to have something to do with my pain in the back of my left shoulder. Have felt really tense around my shoulder blade lately.
I've been sloppy on the flexibility work lately, need to intensify this. And probably reduce the weights on some of the exersizes as well, and instead focus on posture.

Nice opportunity to review my technique though, which I probably need to do anyway.

[amaeland]

Hei Pål! Bra knebøy og markløft du har gående her, du spretter jo opp i vekt Hva er windmills?

[paalpot]

Yesterday:

Squat 97.5kg 3/2/1
Bench press 45 kg 5/5/5
Deadlift 125 kg 1
Turkish get ups 14 kg 5/5/5

This must be my worst workout so far. Didn't have any energy at all.
I had to do this workout in the morning (about 11), didn't have time later in the day. I usually do my workouts late in the evening, about 8 o'clock in the evening.

The bench press really hurts in my left shoulder and biceps, due to the injury i got on thursday, so I lowered the weight dramatically.

Takk, amaeland, har hatt veldig bra progresjon i det siste, men det stoppet brutalt opp i går dessverre.
Windmills:
http://www.youtube.com/watch?v=zFgqVkP6bZY

[paalpot]

Yesterday:

Squat 70 kg 5/5/5
Push Press 30 kg 5/5/5
Hang Clean 32.5 kg 1
Chin ups 4
Windmills 16 kg 5/5/5


Reduced the weight on all exercises, because of my shoulder / biceps issue. Seems like the hang clean, together with the bench press, is the most painfull exercise. So I'll reduce the weight even more on these two.

Working hard on both shoulder, hamstring and hip mobility these days. I really need to do these, they are all tight..
It will hopefully improve soon

[paalpot]

Yesterday:

Squat 75 kg 5/5/5
Bench Press 30 kg 5/5/5
Deadlift 110 kg 5
Turkish get ups 16 kg 5/5/5




Easy on the bench press, due to the shoulder / biceps pain.

Have problems with the TGU's, much stronger on my right side than on my left. It also feels like my shoulder must work harder than my abs.
Added some mobility exercises to improve my shoulder and hip mobility.