Rob's Training Log

[Rob_M.]

Hi all.
I've not been lifting for about a month up until today due to painful arms, but today I've resumed SL 5x5. I decided to start a log because I deloaded considerably from weights which previously I found manageable to, what I thought, would be easy. However, I found todays workout really tough and my confidence has taken a knock, so I need some encouragement!

Stats:
5'8"
182lbs
I'm not sure of my bf%, but as you can guess from the above it's pretty high. (I'd guess 16%/17%)

Goals:
-I want to lose a lot of the fat, hopefully drop to about 160lbs with the muscle increase.
-I'd like to lose a good stone (14lbs) at the end of three months.

Today (12/May/08):
As I said; significant deload but still found it really tough.

-Squat:
2x5xempty bar
3x20KG
5x5x32.5KG

-OH Press*:
1x5x20KG
5x5x32.5KG

-Deadlift:
1x5x20KG
1x5x50KG

-Chinups:
5x3

-Before I started the SL 5x5 I couldn't do a single chinup, so I'm pretty chuffed with that.

-Deadlifts were fine, just the squats and OH Presses were taxing.

-*I don't have a squat rack or powerrack, so for squats and OH presses I power-clean the weight to the shoulder. With OH presses I normally lift 'from the shoulder.' Should I be lifting the bar from the floor for every rep?]

Thanks for reading

[bigwhat62]

what caused "painful arms"? an accident?

[Bluegreyhound]

Are those front squats then?

[Mouse]

Rob
Lift from the floor for the first rep of each set with the Press.
No need to set it down on the floor after each rep - only at the end of the set - then clean it up again on the next set.

Good to have you back - good lifting.

[Rob_M.]

what caused "painful arms"? an accident?

I'm not sure tbh. I had quite sharp pain down both my forearms, but they seem to be alright now.

@Bluegreyhound: Yep, I'm too inflexible for back squats. Trying to sort that with shoulder dislocations.

Thanks Mouse, I thought I had it right!

[Love_Deadlifts]

You might have over-trained to get the forearm pain, that happens to me sometimes if i go too many weeks without a break of some kind (I've yet to learn my lesson i guess. ).

[Rob_M.]

Hello all. I haven't been on very often over the last month or two due to school (exams etc.) Unfortunately I haven't been lifting for the last month because the forearm tendonitis mentioned above flared up again after a few weeks-got to a 50KG squat progressing with 2.5KG every workout. I went to the docs and he set me up with a course of ant-inflam drugs and regular icing, and after that I started lifting again on Friday.

Friday 11th July:
Front Squat-32.5KG-3*5
Bench Press-32.5KG-3*5
Barbell Row-42.5KG-3*5
Pushups-3*F (No equipment for tricep dips, and bench dips hurt my sternum.)
Reverse Crunches-3*10

Friday was good fun, happy to be back lifting! I'm doing 3*5 rather than 5*5 because I'm cautious about overdoing things, my forearms have been bothering me on and off for nearly half a year now, so I'm going to ease into things. Not to mention, I've heard people experience great gains on Rippetoe's Starting Strength programme, which this effectively is. I've added the Reverse Crunches on Mehdi's recommendation to help correct Lordosis; strengthening the abs and correcting the pelvic tilt.


Sunday 13th July:
Front Squat-35KG-3*5
OH Press-32.5KG-3*5
Deadlifts-52.5KG-3*5
Reverse Crunches-3*10

Squats were tough today, with aching quads from Friday, as was the OH Press, but I felt I could have done another two sets. Deadlifts were easy, definitely my favorite/strongest lift. Chinups will be added to this workout when I've got the money to buy one of those swish door-way chinning bars that hang over the frame.

I've borrowed a copy of Magnificent Mobility from a friend, and I've been doing the following everyday to improve my mobility and posture:
Cat/Camel-12
Yoga Twists-12 each side
Birddogs-10 each side
Scap Pushups-12
Supine Bridges-12
Leg Swings-10 each side

[Rob_M.]

15 July 08:
Front Squat-37.5KG-3*5
Bench Press-35KG-3*5
BB Row-45KG-3*5
Reverse Crunch-3*10

Today's workout was good; squats were pretty tough, but then they always are! My arms, my right in particular is starting to niggle again, and I'm starting to think it's something a bit more sinister than tendonitis. I'll make another appointment with the quack, but I'm going to continue lifting until he, or the pain, decides otherwise.

[Rob_M.]

Friday 18 July:
Front Squat-40KG-3*5
OH Press-35KG-3*5
Deadlift-55KG-3*5
Pushups-3x15,15,10
Reverse Crunches-3*10

Squats were tough today, but I think that's because I'm power-cleaning the weight to my shoulders, takes it out of me a bit. My DIY stands should be finished by next week, so that won't be a problem for much longer. I'd also like to ask a bit about back 'pain.' I use the quotation marks because it's not really pain, more fatigue/tightness-is this normal after a workout with OH Press and Deads as part of it?

[Rob_M.]

Sunday 20 July:
Front Squat-42.5KG-3x5
Bench-37.5KG-3x5
BB Row-47.5KG-3x5
Reverse Crunches-3x10

Today was shit. Spent a couple of hours this morning helping my dad clear the bottom of the garden, which involved levering on a 20lb wrecking bar, so I was knackered when it came to lift. I didn't think I was going to get the last set of squats, but I counted down from 5 and, to my surprise, it helped. Got an appointment with the doctor tomorrow to see about my forearms, we'll see what he's got to say.

[Rob_M.]

So, I went to the doctors today, and he's referred me to a physio. He reckons where one of the muscles in the forearm joins the ulna has been damaged, so we shall see.

[Rob_M.]

Tuesday 29 July:

Pushups-10/15
Reverse Crunches-15/20
Bodyweight Squats-20/25
Chin-ups-3/4
Alternate knee to elbow-15/20
Box Jumps-15/20
Close grip pushups-10/15
Half-sits-15/20
Lunges-10/15 (each leg)

Not using weights on the advice of my doctor. I thought this routine would be quite easy, but it really beat the shit out of me! I feel pretty sick, and my legs are like jelly; didn't even manage the third set. Honestly, so much harder than anything I've ever done with a bar.

[Rob_M.]

Well, the doctor never came through with the physio (at least he hasn't yet,) but I've decided to start lifting again, and I've had no problems at all with my arms, so touch wood I can keep it up for a decent stretch now.

5'9"
16 y/o
176lbs/80KG
20% BF (Using the YMCA measurement method, I don't have a calliper.)

Short-term goals: (Over the next three months)
12% BF-Not sure how realistic that is, but I'm trying to eat all the right things. We'll see.
100KG Squat
160KG Deadlift

03/09/08
Dynamic Stretches: Cat/Camel, Birddogs, Supine Bridges, Leg Swings, Shoulder Dislocations.
Front Box Squat: 5x5x40KG
OHP: 5x5x32.5KG
Deadlift: 1x5x60KG
Reverse Crunch: 3x12
Weighted Pushups: 3x10x12.5KG

----

All three lifts were pretty easy going today, especially deads, and now I've got some squat stands I'm actually enjoying squatting for the first time; before I was power-cleaning the weight and front squatting. Doing the weighted pushups because, from what I've read, being able to do more than 15 comfortably in one set improves endurance rather than strength, and I really enjoy them.

[Rob_M.]

Deadlift goal was meant to say 120KG, not 160KG.

[Rob_M.]

05/09/08
Dynamic stretching
Front Box Squat: 2x5x20KG / 5x5x42.5KG
Bench Press: 2x5x20KG / 5x5x37.5KG
BB Row: 5x5x40KG
Reverse Crunch: 3x12

---

Today was pretty good, only qualm is that I can't get the bar to my chest for every rep of the last set doing Rows.