Pangram's training log

[pangram]

Monday!

Squat 5x5@70kg Bwahahah! 70kg! Finally!
Bench 5x5@52.5kg Nice! Last rep was hard!
Inverse Row 3xF 5/4/5 and a form reset. Clean and proper, use those shoulders.
Pushup 3xF@12.5 15/11/10 Still 3x10 or more, so 15kg next time.
Prone Bridge 3x30s I felt this one mainly in my shoulders, only a bit of core. Not good.

Other than that, new squat PR is pretty sweet.... on to Wednesday.

Cheers

[groundskeeperwillie]

Other than that, new squat PR is pretty sweet....

It certainly is mate!


gkw

[pangram]

Wednesday

I didn't squat. I have an injury in my right hip that acts up when I squat, even with a low bar. I waited it out, stretched, went for a walk, but alas. I don't want to aggravate it and would rather have it be healed by Friday than to risk it.

Other than that....

Press 2x5@30kg, 4x5@35kg I worked on my form and am getting ready for a new PR on Monday, hopefully.
Deadlift 1x5@105kg It is just awesome to be able to lift that much weight. I am going to see if I can get some chalk somewhere tonight.
Pullup 3xF@5kg 9/5/5 . That added to the recent weight gains (65 kg) this doesn't get any easier
Ab crunches@10kg Dragonflag/RCrunch were tricky to me right shoulder whining about it - I grabbed a 10kg disk and did a exercise done at kickboxing which proves effective.

Not the best workout ever, but satisfying. On to Friday.

Cheers

[dylanamus]

Hey man... probably a good choice erring on the side of caution with the hip. Prevention is the best cure, after all.

After you get some chalk, you won't be able to look back

[pangram]

Friday

Still no squat! ! I did my warmup and stretched my hips, and it hurts even stretching. I'm wondering whether I should go kickboxing tonight, I wonder if the high kicks damaged something. Maybe I should let it heal over the weekend and see what Monday will be like.

Bench 5x5@55kg Bodyweight seems within reach!
Inverse Row 3xF 6/6/4
Pushup 3xF@15kg 11/9/7 Not bad!
Prone bridge 3x30s The usual. Trying to clench my abs more by advice of Willie earlier today. I'll add 10kg next time and see how that goes.

I'm pretty bummed by not being able to squat. Damn you StrongLifts, you made me love this stuff

[Wellhairedbeast]

I would recommend avoiding kick boxing until it heals, it will be easy to over stretch just rest it over the weekend and see how it feels monday.

Yeah not far to go until benching bodyweight - keep it up!

Your are doing great with the deadlifts im pleased your enjoying them. Although im DL around the same as you mine is weak by comparison when you factor in my squats for example, i would expect my DL to be much higher but im finding them really draining.

[holvoetn]

Nice to see you're still in the game

Be careful with that injury, though !

[pangram]

Thanks

Yeah, the hip still isn't happy. I've done lots of dynamic stretching and it's feeling better, though.
I wasn't worth much yesterday and practically fell asleep at 9. I decided to take a day off lifting and go back at it Wednesday.

I'll see how it will go... cheers

[pangram]

Wednesday!

I turned 27 and gave myself some squats

Squat 5/5/3/5/4@70kg To be expected after not having been able to squat for over a week. Nothing that can't be fixed.
Press 5x5@37.5kg Surprisingly well! I'm getting the hang of this.
Deadlift 1x5@110kg It seems grip will be stopping me before the weight does. 20kg until 2xBW! Amazing.
Pullup 3xF@5kg 5/3/2 Gah. My shoulders were tired from Press and Deadlift...

2 new PRs, squats should be back to their old level soon (or better ) the hip is behaving nicely.

Cheers

[holvoetn]

Happy birthday !

You can fix the grip with mixed grip and/or using chalk in case you don't already do this.

[Wellhairedbeast]

Happy Birthday!
...and two personal records - now thats a birthday present!

Nice work

[Leot]

Hi Pangram, just noticed a comment you made in dylanamus' log, on the deadlift you generally want to aim for no more than 5 or 6 seconds between reps, just enough time to reset your grip and take a deep breath for your next rep. Taking 30+ and you are doing 5 singles instead of a set of 5 :p

[pangram]

Yeah, I realize that, bah. Next time I'll be sure to do this. I'd better still be able to lift it!
Thanks for the heads-up

[groundskeeperwillie]

Hey pangram, good to see you've bounced back from injury with bang! And almost 2xBW! Let her rip!


gkw

[dylanamus]

Good work all 'round, man. Good to see the hip didn't elevate into anything unmanagable.

One thing though... your body weight exercises... you have my respect for doing 3xF with so much additional weight, but just wondering if this was a conscious deviation from SL? The program says to move to 3x5 when you add weight! hehe You might expect to be doing pushups with 30kg 3x5 based on your numbers

Happy belated birthday too