RichV's training

[RichV]

Hey, welcome to my training log

I have been sort of on and off 5x5 for a while due to being in school and not always having access to a gym
I have a home gym, but it isn't ideal - no squat rack -so have to substitute back squats for front squats
I lost my last log since i stopped updating it, so i have started a new one and will try to update it after every workout.

Stats:-

Age- 16
weight- 67kg
height- 5"6

Goals:- get stronger, lose fat and gain muscle

Fridays workout
(home gym)

Front Squat:- 35kg 5x5
Bench:- 45kg 5x5
Row:- 45kg 5x5
missed dips, don't have anywhere to do them

[Eric]

If you're not set up to do dips maybe try close grip bench press...hands are shoulder width and you keep your elbows next to your body...it's a good triceps exercise. Doing dips would be better, but until you're set up to do them try this. If you do this be sure to follow the two points I mentioned...if your hands are closer than shoulder width you'll eventually hurt your wrists and if you allow your elbows to move away from your sides the exercise won't be as effective for your triceps.

[RichV]

Thanks eric

Mondays Workout
(school gym)

Pull up: 5/5/4
Squat:- 60kg 5x5
Overhead Press: 30kg 5x5
Deadlift: 70kg 1x5
Chin ups: 5/3 (didn't complete, had a pull up competition with my mates instead, showed them how it was done =P)

[RichV]

Wednesdays Workout

Front squat: 40kg 3x5 (wrists hurt to much to continue)
Squat: 45kg 2x5
Row: 50kg 5x5
bench: 50kg 5x5
dips: 3x5

[deads]

Are front squats a new exercise for you? I don't think they should hurt the wrists unless you are either gaining flexibility for them or the bar is sliding over your shoulders (meaning that you're letting the elbows drop).

[Mehdi]

Wednesdays Workout

Front squat: 40kg 3x5 (wrists hurt to much to continue)
Squat: 45kg 2x5
Row: 50kg 5x5
bench: 50kg 5x5
dips: 3x5

Stretch wrists & keep elbow high (open your hands, shoulder support bar).

[RichV]

i find when i get to the lowest point of the squat i am leaning forward to keep balance, thus putting weight on my wrists, i don't seem to be able to correct this

[RichV]

Fridays Workout

Squat: 55kg 5x5
Overhead press: 32kg 5x5
Deadlift: 75kg 5x5
Chin up: 8/8/8
Pull up: 5/5/5

HIIT sprints

3 sets

was meant to do 6 sets, but was on the point of vomiting called it a day

[RichV]

I'M BACK!!

hey, decided to start this up again

Soon after my last post i discovered surfing, which I prioritised over training so i was missing lots of workouts and stopped logging.

In June i discovered i had a rotated pelvis, still uncertain what from. Stopped training over the summer to allow to heal and just surfed.

Back in the gym september, practising form and working on flexibility until christmas and i have now started adding weight

Wednesdays Workout (at home)

Overhead press: 45kg 5x5
Deadlift: 82.5kg 1x5

[RichV]

quick note; i've replaced bench with weighted push ups - i find bench aggravates my shoulder

Friday (home )

No squats again, threw in power cleans instead.

Rows: 60kg 5x5
Push up: 15kg 3x10
Cleans: 47kg 2x5
Reverse crunches: 3x10 (10kg counterbalance)

[RichV]

(home)

Overhead press: 47.5kg 5/5/5/4/4
Deadlift: 85kg 1x5
pull ups: 7/6/6
chin ups:9/7/6
reverse crunch: 3x10

[RichV]

(home)

Rows: 62.5kg 5x5
Push up: 17.5kg 3x10

[RichV]

home


Overhead press: 47.5kg 5/5/5/5/4
Deadlift: 87.5kg 1x5
pull ups: 8/6/7
chin ups: 10/7/7

[RichV]

Squats: 60kg 5x5
Rows: 65kg 5/5/4/4/4
Push up: 20kg 10/7/6
Dips: 7.5kg 8/7/7
Reverse crunches: 3x10 (10kg counter)

[RichV]

Wednesday

Overhead press: 47kg 5x5
Deadlift: 90kg 1x5
Pull ups: 7/6/6
Chin ups: 6