Pangram's training log

[pangram]

Wednesday! First workout in my home gym.

Some sweet death metal and off we were. I noticed I could not squat 50 kg anymore. Amazing how fast my strength went down. (I stopped working out at the gym, the weight I was squatting at was dangerous to do without a squat rack of some sort).

I deloaded a bit -

Squat 47.5 kg 5x5 Took effort. I still feel my legs. But it feels good!
Press 32.5 kg 5x5 Woahhh. I had to get back into this. Took a lot of effort.
Deadlift 65 kg 1x5 Nice
Chinup 3xf A disappointment. 12/4/4
Prone Bridge 3x30s No prob. Adding weight again next time.

All in all I'm a bit disappointed I had to deload, but I'd rather have good form. Let's see if I can squat 50kg again coming Friday.

Cheers

[groundskeeperwillie]

hey pangram. Congrats on the power rack dude, there's no going back now!

but I'd rather have good form.

This is the number one thing I have learned from SL, but like so many others, I learned it the hard way. When you start SL and are using light weights, it's so easy to add 2.5kgs each workout, that you quickly (too quickly) want to get to heavier weights, and this is where form suffers. Once the weights do get heavy, you find that because form is not what it could be, you end up deloading more and trying to get form back on track. It's a lot easier to take the time and build up slowly with good form, than rush it and run the risk of being injured. Not getting into bad habits in the first place is better than trying to get out of them!

Stick with it brother.



gkw

[pangram]

Thanks for the advice and encouragement yeah, I've decided yesterday that if I can't do 50kg I'll just stick at 47.5 until I can. We'll see!

[pangram]

Friday!

Squat 5x5 50kg I'm back at my old level. It took effort, but nothing comes free. Good feeling!
Bench 5x5 35kg Nice, no problem.
Inverse Row 3xF Is there nothing my home gym can't be used for! 12/8/7
Pushup Elbows Tucked In 3xF 19/12/8 It burns!

Now to recuperate and prepare for a new PR on Monday

Cheers everyone, and a good weekend wished to you all.

[pangram]

Whoops, forgot to add Dragonfly 3x12

[pangram]

Monday!

Ah, sweet home gym. How I love thee.

Squat 5x5@52.5 kg Steadily increasing. It actually went a lot better than Friday, I guess I've been well rested over the weekend. Although Friday had a big fire that had me out of bed from 1 till 5 am which kind of wrecked the schedule.
Press 5/5/5/5/4@35kg A stall! Oh no! I couldn't get the last one, I buckled halfway. One rep! But a missed rep is a missed rep, I'll have to deload
Deadlift 1x5@70kg Noticeably heavy. But doable. Heels through the floor!
Pullup 3xF 10/5/5 Not bad, could definitely be better. I want to progress to weighted pullups someday...
[b]Prone Bridge 3x30s[b/] No prob, I will probably add 10kg coming Friday.

All in all not bad. Squats went remarkably well, Press I'm kind of disappointed with, but it seems everybody's first stall is the OHP.

Can't wait for Wednesday

Cheers

[holvoetn]

Too bad you could not make that last rep on OHP.
But hey, it is what most of us struggle with ...

[pangram]

Yeah, I saw your stats H, that's damn impressive. Excellent!

[dylanamus]

Hey Pangram, allow me to extend you a belated welcome to the forum!

Don't deload after one fail. The rule is three strikes you're out. Give it another two tries. I think we both know you'll succeed next time

Congratulations on the power rack. Reading over your log reminds me a lot of where I was at 5 months ago! The rack was the real beginning to it all though. You won't regret it!

I like your style. Keep it up!

[pangram]

Hey Pangram, allow me to extend you a belated welcome to the forum!

Thanks

Don't deload after one fail. The rule is three strikes you're out. Give it another two tries. I think we both know you'll succeed next time

That's good news! Yes, I expect to reach it next time. I just won't increase the load coming Friday. Thanks for the info.

Congratulations on the power rack. Reading over your log reminds me a lot of where I was at 5 months ago! The rack was the real beginning to it all though. You won't regret it!

So far I'm not regretting this purchase... nice music, workout when I want to, barefeet without people complaining ... endless benefits

I like your style. Keep it up!

Sure will Thanks for reading.

[shogun4877]

Thanks for the kind words pangram! I am extemely jealous of your home gym. I HATE my gym. I often have to wait nearly 10 minutes for someone to finish doing barbell shrugs in the squat rack. But I try to channel that homicidal rage into more energy for squats

Your progress has been awesome! I'll be following your log. Good luck on your OHP!

[pangram]

Picture time!

The marks are from getting out of bed shortly before taking the pictures
Currently at 63kg:





I guess they're more 'before' than 'after', I haven't been doing this for too long.

Cheers

[pangram]

Bizarre. I never knew I was this asymmetrical. I wonder if I should do some asymmetrical exercises for that? I seem to be missing a part of my left side I'm pretty sure that's because of some surgery (hence the scarring)

[holvoetn]

Keep on with the program, the imbalances will even themselves out over time.
Looks like you are quite low on bodyfat. Could be I missed it but did you ever mention it ?

You're 1m74, right ? Still some room to get bigger (muscle, of course)
Are you doing anything special for that or do you just go with the flow ?

So far it's looking good.
I am sure some esteemed moderator will make a comment about a certain piece of clothing but don't let it set you down

[pangram]

Wednesday!

Squat 5x5@55kg Woah! The last two reps left me dizzy. But I completed it with good form!
Bench Press 5x5@37.5kg This left me sweating and with sore arms. Luckily I have safety bars in my cage because this is only going to get heavier! ::twisted::
Inverse Rows 3xF 12/7/5 Still tired from the bench press.
Pushup 3xF@10kg 13/7/6 Shoulder width, elbows tucked in.
Dragonflies (flags?) 3x12

All in all not bad, and new PRs! This workout left me pretty nauseous, I didn't really feel like eating my afterworkout food but it needs to be done.

Keep on with the program, the imbalances will even themselves out over time.
Looks like you are quite low on bodyfat. Could be I missed it but did you ever mention it ?

No, I haven't. I have no idea what my bodyfat is, but if it's low, then good, I guess

You're 1m74, right ? Still some room to get bigger (muscle, of course)
Are you doing anything special for that or do you just go with the flow ?

Anything special? I follow the nutrition guidelines and lift 5x5. I run for about 20 mins every day. Plus there's kickboxing.

So far it's looking good.
I am sure some esteemed moderator will make a comment about a certain piece of clothing but don't let it set you down

Yeah, I knew the risks when I posted these Thanks for the comments