PG's Training Log

[pagangoddess]

A little background for those unfamiliar.

I started SL Dec 2008. After 6 months of being on the program I switched to volume training in order to lower my bodyfat. Part way into the volume training I was sidetracked by a powerlifting gym not too far from my place of employment. Played around with Westside for a bit. I saw some good gains in my deadlift & bench but my squat really suffered.

Some personal & family issues came up that sidelined the powerlifting so I'm back to just working on getting stronger. I'm going back to basics.

I plan on progressing relatively quickly through the initial workouts. By Dec 4th I'll be squatting BW again. Once I get to that point I'm sure the progression will slow. If I can get away with adding weight each workout I'll be surprised. So it may end up being weekly increases. Either way I'm taking notes from the Ironslayer (Dylan) & sticking with this for as long as I can.

Stats:
Female
Height - 5'
Weight - 145 lbs
BF - 31%

Goals:
BF 20-25%
Join the 100 kilo squat club (that would be 1.5xBW)

I know the bodyfat will have to be addressed through diet mostly. I've been following AD but the high fat & dairy are starting to fuck with my stomach. I may stop the AD & follow the 8 nutrition rules. That would allow for carbs post workout & solve the stomach issues. I'll decide soon.

[pagangoddess]

Todays workout

Squats
45 lbs - 5x5

Bench
45 lbs - 5x5

IR
3x6,5,5

Pushups
3x7,6,5

Hanging knee raises - didn't count the reps on these. But I did 3 sets to failure.

The Bear - 5 rounds (5 sets each round)

I had to add the bear to make the workout more challenging. The bar was easy. But I plan on enjoying the ease of it for now because in a couple of weeks it will not be so easy.

[muddy]

Wooo! First to comment in PG's new log! Yes, I am behaving like I am 12 - sorry.

I'm a big believer in listening to your body, and so if you need to change your diet against "the rules", I vote for do it and see. The back to basics sounds like a good fit given all the stuff going on right now - I'm really glad you're still going at it, and still willing to post so we can follow along!

[nburge]

Good plan starting the with bar again - I was amazed how quickly the weight went up when I first started, probably allows you to focus on form again for a bit (always a worthwhile endeavour).

When are you due to join the 100kg squat club? I'll mark the date in my diary and keep you to it.....

[pagangoddess]

@Muddy - I think you're right you are acting like you're 12 . .uh I mean Yes, I should listen to my body.

@Neil - I'm not sure when I'll be joining. The sooner the better though. It will depend on stalling & how often I can add weight. All I know is I'm not stopping til I get there. And that is what I will need to be reminded of when I get wandering eyes.

[holvoetn]

So back to basics as in 'SL 5x5 beginner' ?
Good call, a decision which maybe should be taken by some others as well

A question:
why do you start really from scratch again (empty bar) ?
Or are you planning 10lbs increases the first weeks ?

[pagangoddess]

I'm planning on 10 lbs increments each week on squat & bench. I'm starting my deadlift at 95 lbs & will use 20 lbs increments. OHP will be 5 lbs increments as we all know how difficult that lift is. In 2-4 weeks I'll be at my maxes on each lift.

Good call, a decision which maybe should be taken by some others as well

All I know is I'm done fucking around in territory I don't belong in. Maybe some day but not now.

[XCouchPotato]

Welcome back to basics PG.

[markg]

A-ha, I understand this routine! Good to see you getting back to basics, PG. Best of luck with it. May the nob be with you.

[pagangoddess]

Thanks X.

Mark - The nob. If that's what it takes then so be it.

I woke up feeling shitty yesterday so I skipped the gym. Made up for it today.

Today's workout
Squats
5x5 - 55lbs

OHP
5x5 - 45lbs

Deadlift
1x5 - 95lbs

Skipped the chins & did the bear instead. (see goal #1)

Good workout considering I started it at 5am. It's very tempting to add weight to the bar. But I need to get my body used to the idea of squatting 3 times per week. Patience . . .

[adamr]

Some serious discipline being displayed here! Nice work! Also, do you normally work out early in the morning? I swear by it!

[pagangoddess]

I go in the morning because it suits my circumstances best. With 2 kids, 2 part time jobs, etc it's best to just get it done before the day begins. During the summer when the kids are out of school I usually switch to working out in the evenings.

The problem I have is eating. I hate eating that early in the morning. I didn't bother this morning & I felt fine. I may just go with it & see how it works out. It seems to be working fine for you if I remember correctly.

[nburge]

Good for you - 5am is brutal; I used to do it but prefer to have a 6 on the clockface these days. Kudos for sticking with it. Are you able to create something to eat immediately after the gym? Take it with you in a tupperware box ... might save you having to scoff something in the middle of the night and buy a few more moments sleep. Maybe an ommelette that you heat up in the microwave when you get to work...

[MikeD]

Funny, I'm also back to simple progression as well...feels good to be in familiar territory again for a little while.

[Wellhairedbeast]

A lot of people seem to hate eating in the morning, i feel the same way i have to force myself, food just doesnt seem to always taste good in the morning... unless its a full english breakfast of course!

Starting at 5am is good for mental strength and discipline so thats an added bonus on top of the good workout right there!