papaganz's Training Log

[papaganz]

Hi,

I'm Tom from Belgium and I'm posting my training log (as you can see). I hope to get some feedback here, because on the last forum I barely received any feedback.
I've been training for 4 years now.
When I turned 16, I wanted to get ripped like most people, so I turned to bodybuilding and did a nooby split scheme based on exrx.net.
I was happy with my results at the time (not that I got ripped, I just lost my chubbyness ). The best thing I achieved with this was my bench press: 3x8x85kg. Other than that I just did isolations.

I continued doing this until my 2nd year of university.

I discovered compound exercises and liked what they did. I tried squatting first in the smith for a month and liked it. My technique was probably way off, I never did any research on that.

I then changed gyms and discovered Stronglifts (this is april 2008). I read more about technique and started doing the SL5x5 Beginners Program. I loved it. I did however got too confident and hurt my back because of a bad deadlifting technique with too much weight. A nerve got jammed and my leg hurt for over a month.
During my exams I stopped working out (june) and in the summer I did about 2-3 weeks of strength training. In the mean time I also bought Starting Strength to read more about technique.

In october 2008 I wanted to get more serious and really started on SL5x5 with correct technique. I also changed gym, because the owner complained about silly things (no barefoot, the sound from deadlifts,..).
By december I reached the following stats:

BW: 92kg
Squat: 5x95kg (I was really proud of this)
Deadlift: 5x75kg (took my a while to get the technique right)
Bench Press: 5x82,5kg
Press: 5x45kg
Row: 5x40kg (I did inverted rows, but never really liked them, so in the end I switched too Barbell Rows).

Then in december '08/januari '09 I had exams again and only did some BW and sandbag training to keep fit.
In february I tested my stats again:

BW: 85kg
Squat: 5x80kg
Deadlift: 5x60kg (barely :p)
Bench: 5x65kg
Press: 5x45kg
Row: 5x40kg

I started SL5x5 Beginners program again; these are my stats so far:

http://users.telenet.be/psycron/upload/PTStats_stats.png

My training log since I started again in february (don't mind the gray bar):

http://users.telenet.be/psycron/upload/PTStats_tabel.png

A chart with my lifting progress:

http://users.telenet.be/psycron/upload/PTStats_grafiek.png

Blue (light): OH Press
Brown: Barbell Row
Purple: Bench Press
Yellow: Deadlift
Blue (dark): Bodyweight
Pink: Squat

On my off days I've also started running (30min a day, 3 times a week) to get in shape, I hope it won't have negative effects on my training.
I've also started doing more mobility warmup exercises, because I allways have an annoying feeling in my lower back. I still haven't figured out where it comes from.

My training today:

Back Squat

* Warm up:
2x10 Leg Swings
2x10 Side to side leg swings
2x15" squat stretch

5x20kg
4x40kg front squat
5x60kg
3x80kg
3x92,5kg
2x100kg
3x120kg unracking the weight (I do this to make the work weight feel less heavy)

* Workset:
5x5x107,5 (PR)

Bench Press (failed)

* Warm up:
5x20kg
5x40kg front squat
3x60kg
3x70kg
2x75kg

* Workset:
5x80kg
5x80kg (bounced one rep)
3x80kg
1x80kg
0x80kg

Rows

* Warm up:
5x40kg
5x50kg
5x55kg
3x60kg
2x65kg

* Workset:
5x5x70kg (PR)

I loved the squat today! I had a plateau @ 102,5kg but I think I broke through it, feels great!
I knew my bench would fail, no spotter available at the gym so I didn't risk anything either. I'll probably reset next time -10%.
I was supposed to lift 67,5kg with the Row, but accidentally lifted 70kg. It went okay!


Loved this training because of the squat PR today!
Hope I get some feedback here .

Greets

[papaganz]

Today: cardio

2' 1' 3' 2' 6' 2' 6' 2' 7' 2'
(bold = running)

In a few hours i'm going to have light squash session for 45minutes .

[papaganz]

Back Squat (failed)

* Warm up:
2x10 Leg Swings
2x10 Side to side leg swings
2x4xLunges
2x15" squat stretch

5x20kg
4x40kg front squat
5x60kg
4x80kg
4x90kg
3x100kg

* Workset:
3x5x110kg (PR)
2x110kg
1x110kg

OH Press (failed)

* Warm up:
5x20kg
5x40kg
4x50kg

* Workset:
3x5x55kg
3x55kg
0x55kg

Deadlift

* Warm up:
4x60kg
3x80kg
2x90kg
2x100kg

* Workset:
1x5x110kg (PR)

My regular gym was closed, so I went to another one. The olympic bars were only 2m instead 2.2m. Not really sure whether they weigh 20kg, but I used them anyways. I failed on the squat & the press, so I'll use the same weight in my regular gym .

For the deadlift I discovered there was a powerlifting room, so that was nice . Free magnesium!

Overall satisfied!

[papaganz]

Yesterday: cardio (33min)

2' 1' 4' 2' 5' 2' 6' 2' 7' 2'
(bold = running)

Gym's closed because of easter today, so I'll train tuesday/thursday/saturday this week .

[papaganz]

Back Squat (failed)

* Warm up:
2x10 Leg Swings
2x10 Side to side leg swings
2x15" squat stretch

5x20kg front squat
4x60kg
3x80kg
3x90kg
2x100kg
1x105kg
3x150kg unracking the weigh
* Workset:
4x5x110kg (PR)
2x5x110kg

Bench Press (deload)

* Warm up:
5x20kg
5x40kg
4x60kg

* Workset:
5x5x70kg

Rows (failed)

* Warm up:
5x40kg
5x50kg
5x60kg

* Workset:
2x5x72,5kg (PR)

Failed on my squat, but I had more pain in my lower back than before. I asume something's wrong with my technique but I can't figure it out (posted a youtube movie).

Deloaded on the bench press since I didn't make it last two times and I didn't have a spotter. It was easy.

After a failed squat and a deloaded bench I didn't feel like rowing so I didn't even finish my set :p. I'm replacing it with power cleans next time.


(also posted in the weightlifting section)

I did a post work out run. This is WAY better than doing it on my off days, I feel a lot better now .

5' 1' 6' 2' 7' 2' 8' 2'
(bold = running)

[papaganz]

Back Squat (deload)

* Warm up:
2x10 Leg Swings
2x10 Side to side leg swings
2x15" squat stretch
10xshoulder dislocations

5x20kg front squat
2x5x60kg
5x80kg
* Workset:
5x5x90kg (forgot a rep, but doesn't really matter)

movie

OH Press (failed)

* Warm up:
5x20kg
5x30kg
5x40kg
3x50kg

* Workset:
2x3x55kg
4x55kg
1x55kg
0x55kg
movie


Deadlift (form failed)

* Warm up:
3x55kg
3x70kg
3x85kg
3x100kg
1x110kg

* Workset:
1x5x115kg (PR)
http://www.youtube.com/watch?v=jbKcep4d ... re=channel

Deloaded my squat to fix my depth. Still isn't what it should be, so the weight stays the same.
Press is now up for a deload after 3 missed attempts.
Deadlift form wasn't what it should be, so the weight remains!


Run

8' 1' 8' 2' 8' 2' 3'
(bold = running)

I stopped running because my feet hurt. Probably need some proper support for my shoes. My left feet got numb in the end, that isn't normal .
I wonder whether it's because of the strength training or my feet.

[thunderdownunder]

Hey Tom hows it going? Some good numbers you have there. I have been keeping a close eye on ppls OHP lately asThis morning after work I am looking at a PR of 47.5 kgs 5x5. I noticed you failed twice recently. Do you think that your warmup maybe a bit too much? As posted elsewhere in the last day or so it is certainly possible to warm up too much. Why not try backing off a bit and see if this doesnt help you push through the OHP......lift well mate!!

[papaganz]

Nope, warmup barely made me tired .

Just enough to let my body get to know the weight.
Had a lot of trouble with the 52,5kg so a deload on the 55kg was expected.

[papaganz]

Back Squat (deload)

* Warm up:
2x10 Leg Swings
2x10 Side to side leg swings
10x lunges
2x15" squat stretch
2x10 shoulder dislocations

* Workset:
5x5x80kg

Bench Press

* Warm up:
5x20kg
5x40kg
5x60kg

* Workset:
5x5x72,5kg

Power Cleans (still learning)

5x3x40kg

I'm still tuning my squat technique. I think it's fine now. My hip now moves diagonally down and my knees stay in place.
To do this I need to lean forward more though.

I hope this fixes my back issue .

Power cleans are still tough to even know whether I'm using the right technique ...

I'll probably switch to Bill Star or Rippetoe this summer.
SL5x5 is annoying me too much.

[papaganz]

Allright, after a whole week of deload and form training I think my squat technique is finally ok now .
The problem was adressed in Starting Strength and Rippetoe's solution worked for me .

I kept shoving my knees forward during my squat because I lost hamstring tension. I needed to split the eccentric movement in two parts:

- One where I concentrated on putting my knees forward (about half of the movement)
- The othere where that was solely hip movement

Now my knees are stable throughout the lift . I can now go lower than before and this should fix my squat depth as well!
Hopefully this also solves my lower back problem.

I also switched to Rippetoe's Starting Strength. SL5x5's volume was wearing me out too much and I like Rippetoe a lot better.

Back Squat: (deload)
3x5x67,5kg

Bench Press:
3x5x75kg

Deadlift: (deload)
1x5x100kg

Dips:
6xBW
7xBW
3xBW

I've also quit barefoot lifting. I'm now wearing Chuck Taylors. Maybe in the future i'll buy some real weightlifting shoes.

Measured my BF today (my gf got one of those Accu thingies):

1m87
94kg
12-13% BF

My fitness is also getting better: Last week I ran 5km in 27min !

Now I hope I can start building up those weights again!

[papaganz]

Back Squat:
3x5x75kg

Press:
3x5x50kg

Power Clean:
5x3x60kg (PR)

Training was allright. First time I did some power cleans with a relatively higher weight . First rep was aweful but then things went smooth.
I'll have to aim a little better though, bar doesn't land far back enough.

I also have a problem now. I woke up with giant bruises on my quads in the area where I catch the bar after cleaning. I hope this doesn't stop me from power cleaning ...

[papaganz]

The gym was closed due to labor day on may first, so only 2 trainings last week.
Yesterday's training:
Back Squat:
3x5x80kg

Bench Press:
3x5x77,5kg

Deadlift:
5x3x110kg

Chins
5xBW
3xBW
2xBW

Still a little insecure about my squat technique. My tight hamstrings annoy me .

[Tintin]

Nice stats. Looking at your vid, you get some nice depth on your squats. I'm just wondering whether you are maybe pushing your knees a bit far forward.

From http://stronglifts.com/how-to-squat-wit ... -problems/

Knees Over Toes. Don’t let your knees travel forward in the bottom Squat position. Knees over the toes, not further.

You can either try widening your stance, pushing your toes further out (closer to 30 degrees) or focusing on pushing your hips out first.

[L30wuzh3r32]

Hey Papaganz

I noticed you started adding power cleans to your workout. I just started them today as well. How did it feel doing a relatively higher weight? I'm in the same boat as you. I need to improve on that technique and explosiveness.

[Nilan666]

heya tom. Nice log you are building up here...not to mention some impressive stats!

The videos are really cool and wow...eleiko! You are one lucky guy working out at a gym having eleiko plates!

Your squat from imo, really looks just fine. I think people obsess too much over the knees going forward thing. You are in my opinion doing a squat which is better than what most people will be doing as clearly you have a good hip drive. It could do with a little more of squat stretch,maybe you have tight hamstrings? but dont worry too much. Just keep doing the squat stretches.

Besides the most important thing in the squat is to have a neutral spine. If your back angle remains constant or more or less constant throughout the entire lift you are doing pretty awesome. I havent yet checked out your other videos but you are doing great.