Pangram's training log

[pangram]

Wednesday!

Squat 5x5@72.5kg New PR! I paid close attention to my balance
Press 5/4/4/4/3@42.5kg I will stick with this one for a bit - after the 3rd set my form started to deteriorate from sheer exhaustion.
Deadlift 1x5@120kg New PR! MWAHAHAHA although I will have to switch to reverse grip soon... but yes!!! Almost 2xBW I must say I felt a twinge of fear in my gut when loading the bar
Pullup 3xF 8/5/4. My shoulders already suffered from pressing...ouch
Prone Bridge 3x30s I was a shaking, rattling plank, so tired

All in all I feel awesome! Thanks stronglifts. Friday I leave early so I'll be seeing the power rack again in two weeks :-/

Cheers

[holvoetn]

Way to go, pal !
Enjoy the break from the weights

[dylanamus]

Nice to see the squat behaiving again

Almost 2xBW DL before switching to mixed grip? Nice work, son! You've got a lot of room to grow into this lift, that's for sure.

Your press is actually high in terms of relativity to your other lifts, but progress will most likely take a lot of patient grinding away from here on. As any 'good' personal trainer would say "enjoy the burn".

Enjoy your break, mate. You'll be back pumped with enthusiasm, ready to smash some more PRs.

[pangram]

Back from the US of A, and into the cage we go.

Squat 5/5/4@75 Believe me, I tried After the second set my legs were trembling and the upper parts started hurting - that never happens. I properly warmed up. Even now, about 4 hours later, they still hurt - more of a soreness than a pain, especially when using stairs. I will be re-trying this weight Wednesday.
Bench 5x5@62.5 New PR - nice to see Hopefully 1xBW Friday, if my form stays good.
Inverse Row 3xF 7/5/3
Pushup 3xF@15kg 11/9/6
Crunch 3x30 So tired at this point...

Anyway, at least I seem to be over my jetlag, and strength has not really suffered (surprisingly!) . It's good to be back.

[holvoetn]

You did 2 weeks nothing ?
Then I am not that surprised you failed the squats but it's indeed too bad you missed them by just 1 rep.

Expect a lot of soreness the coming days

[pangram]

Wednesday!

Well, H was right (see above post) I was sore as hell yesterday and today. Walking stairs was noticeably uncomfortable, as well as getting up from the working chair. Still, it was time to lift

Squat 5/5/2@75kg I warmed up nicely and it was going pretty well (exhaustive but powerful) but for some reason I lowered incorrectly in my third set and couldn't get out of the hole
Press 5x5@35kg I tried 42.5kg (previous PR) but couldn't even make 1 rep due to soreness from Monday. Oh well.
Deadlift 1x5@125kg I started lifting the first rep and felt strain on my lower back. Hmmm. Perhaps it's time for the reverse grip? Let's see... yup! There we go. New PR! 5 kg to 2xBW.
Chinup 3xF 5/5/3 I was so tired from press and deads...
Prone bridge 3x30s The usual. A sweating shaking bridge

w000t I loves my deadlifts

Cheers

[dylanamus]

Not only is it an (almost) 2xBW deadlift, but it's a set of 5. Well done mate! Your 1RM would be up as high as 2.5xbw with a little practice! Obviously a lift well suited to you.

[holvoetn]

Nice work on the deads indeed !

Squat 5/5/2@75kg I warmed up nicely and it was going pretty well (exhaustive but powerful) but for some reason I lowered incorrectly in my third set and couldn't get out of the hole

That's what I call a CRASH !
Happened to me as well a couple of times

[groundskeeperwillie]

Hey pangram. Great work on the deads mate!

gkw

[pangram]

Thanks for the kind words guys

Saturday!

I would've done it Friday, but I was so tired from the rest of the week that it seemed useless. And what better to do on Saturday morning than to lift? (Actually I can think of something )

Anyway...

Squat 5/5/5/5/2@75kg Crap! I crashed in my last set. 3 reps and I would have had a new PR! Better luck Monday.
Bench 5/5/5/3@65kg Almost 1xBW, but nope. I sense a pattern today
Inverse Row 3xF 6/6/3 Hmmmm another low score here.
Pushup 3xF@15kg 10/5/5 Pathetic! This is not my day.
Reverse crunch 3x12@10kg A nice last exercise.

During squat I actually felt my abs strain as I got out of the hole, which I usually don't notice. It tells me my body was probably more tired than usual. Oh well, I've still got my after-lift buzz, and that's what it's all about.

On to deadlifts Monday Cheers!

[Wellhairedbeast]

Your deadlifts are coming along really nicely.

I would say you might want to rest a bit more between sets since you were hitting 5s on the others. But don't worry you will nail it next session

[holvoetn]

Your deadlifts are coming along really nicely.

I would say you might want to rest a bit more between sets since you were hitting 5s on the others. But don't worry you will nail it next session

Also make sure rest and food are A-ok the coming two days. You'll make it

[pangram]

Monday!

Another battle with gravity. I emerge sore but victorious!

Squat 5x5@75kg New PR! About time I noticed a weird outgrowth near my knees and it seems to be part of this rock-hard sheet of muscle in my leg. Interesting
Press 5/4@42.5kg 5/5/5@40kg The last 3 sets were cross-stance, which I noticed made it easier, but seemed to put more stress on my lower back. Practice is needed. I might try a cross-stance new PR Friday.
Deadlift 1x5@130kg New PR! 2xBW! w00t! Although it took real effort to keep my lower back from rounding during the 'first half' of the deadlift (before the back takes over). Focusing on a sunken back and pushing trough the heels helped. My whole body seemed to strain with this weight. But I made it!
Pullup 3xF 7/4/3
Prone bridge 3x30s I felt it in my abs. Nice.

Thanks for all your kind words, you know who you are It really helps when sitting at the bottom of a squat rep.

On to 3xBW deadlift! Cheers

[bkklift]

You're hitting PR's all over the place! Special congrats on the 2xbw deadlift, a major milestone.

[Cynical]

I noticed a weird outgrowth near my knees and it seems to be part of this rock-hard sheet of muscle in my leg. Interesting

Sounding good man haha