Rocky's Training Log

[Rocky89]

Well, I'm already using Stronglifts (Beginner) for a couple of months.
Today I decided to write something about my training.
So...ya...

[Rocky89]

Didn't want to start this log like this, but today working out wasn't very motivating.

Every Wednesday I have 2 free hours between the lessons in school, so I always go the gym.
I wasn't very enthusiastic, cause I had soccer training the day before, so I was kind of sore, and would have sports lesson in school afterwards. Right now I'm exhausted...

Bw 65 kg
Front squats 3x5 65 kg Started doing them and love them already.
Bench press 4/4/3 67,5 kg Not very satisfied. Hope to press more in the future.
Power Cleans 62,5 kg Was too sore to generate power. Struggled with technique. My fitness trainer told me that I'm doing the exercise all wrong. Am a bit embarassed... I shall show him my workout plan, so he can incorporate a split of the Power Clean, so I can relearn the movement.
This doesn't feel good ...
Push ups: none Don't know why I didn't do them
Turkish get ups 3x3 20 kg Now I have full control of the barbell, will add weight soon.

Friday is my next workout, which will be better.

Tomorrow I'll receive my grades for this semester ...

[Rocky89]

Today working out was moderate, but I've learned much...

Front Squats 3x5 67,5kg easy
O-Press 5/4/0 attempted the last set three times.
Deadlift Had pain in my psoas, while warming up. I will decrease the weight and work on technique first. Some glute activation will be also necessary...
Bw Wide Pull-ups 3-F was ok. depends on how sore I am after deadlifting.
Turkish get-ups 22,5/20/20 kg Still not ready for adding weight. ^^ A guy next to me was curling in the Power Rack. He used to hyperextend his back to drive the weight up. As he saw me doing the get ups he said that it's crap to do this exercise. I really felt like throwing the barbell against his head, but...weight was still too heavy.

Now I understand that every attempt on the o-press requires a mental boost in order to drive the weight up. Also my fail at the deadlift made me realize that true strength must be related to perfect technique. I was too stubborn.
I'll be more conscious now.

[Rocky89]

Today was a good day...

Back squat 3x5 90 kg Had to throw them in again, since I have to do something for my posterior chain. Technique was alright.
Bench press 3x5 67,5 kg hope that this power will transfer to the OP.
Power Clean worked on technique. I struggle with the negative phase.
One-arm push-ups 3-F These become quite easy.
turkish get-ups 3x3 20 kg exhausting. I think with a dumbbell I could increase weight more easily...

[pookle]

are you still run down and tired or are you feeling better?

[Rocky89]

I'm feeling better, thank you!
Are you having a training log, too?

[Rocky89]

Merry Christmas! (to anyone reading this ^^hehe)

As usual around this time I party much and sleep less.
Today's Workout really sucked had no power at all... but at least I came and did something.

Did some Front Squats, O-press and deadlifts.

Some guys at the gym told me about a greek member (am greek, too) who could Front Squat 250 kg.
They told me while I was squatting. I turned my head to the sides, looked at the weight plates, racked the bar and burst out laughing.

Man , I feel totally smashed.

[Rocky89]

Today was fun...

Back Squat 4/3/3 95kg 2.5kg more and I have reached my goal
O-press 4/3/0 50kg right arm is weaker than left
Deadlift 1x5 120kg just love it
chin ups 3x5 bw Am stronger on wide pull ups
Turkish get-ups 20kg 3x3 will add weight

[Rocky89]

Had to go in the morning to the gym, since it was to be open until 2pm.
When I woke up I felt like lying in the bed, but hitting the weights became too much of an automatism...

Front Squats 3x5 72,5kg
Bench press 5ish/5/4 70kg aaargh
Power Cleans 60kg Some practice, my shoulder hurts...
Some push ups variations began with one-arm ones but couldn't manage to continue them for several sets.

Well, this would be my last workout for this year.
Looking forward to the next year. The next year will challenge me in many areas. Weight-lifting is entering different dimensions now.

[Rocky89]

Had a discussion about squats with the usual stereotype who does half-squats to get a 'pump'. This kind of ignorance makes me really upset...

Front Squat 3x5 75kg the grunting starts again.
O-press 5/5/4 50kg aaarghh, dammit
deadlift 1x3 122,5kg; 1x1 130kg weak grip, will have to do something about this.
wide pull-ups 3xF
Turkish get-ups 6/4/2 25kg hard

weightlifting is the best medicine...

[Cron22]

hey rocky...continued success in the new year...first time chiming in on your log...good stuff...i've briefly seen turkish get ups somewhere along the line in a men's health workout..have yet to try them...look like a biotch...good work there...you know you're doing well when routine forces you to the gym...like they say, 3 weeks to make a habit...be it good or bad...what are your goals for the new year? obviously strength is a major one...is there a goal weight you want to be at? a goal weight you want to max on your exercises? i'm sure you're already established and on your way to meeting your goals...best of luck and continued success!

C-ron

[Rocky89]

thanks for the nice post, c-ron!!
I will definitely check your traininglog .

My goals...well my body is looking really good and muscular now (not like the foto on the profile^^).
I've also reached 1.5xBw on squats and 2xBw on deadlifts(max attempts).
As you've said, becoming stronger is a major goal, but weightlifting, the process itself, became too much of a addiction for me, you know what I mean^^.

Dunno how to define it, I just like it

[Rocky89]

Around this week we have ice-age in Germany, so everybody gets ill, me included.
Had fever for 4 days...had to take some pills which make you sweat...felt weak like shit...would like to live in Greece...yup, warm Greece...

Although, on Friday I went to the gym. Had to convince my mother first, since I was coughing like a chainsmoker.
The nice thing is: an old good friend of mine wants to come with me regularly now. Don't have to go alone anymore really happy about this

I introduced him to stronglifts and the exercises. He's strugglin at some things but will get better with ease.

my training:
Front squats 77,5kg 4/3/3 hadn't the energy, cheated also a bit, but was giving all
Bench press 70kg 3/2/2 too tired
some practice on power cleans

Well atleast I bumped the weights, I should recover soon.

[Rocky89]

Today I reached some limits...
Went with the friend of mine again, showed him some more stuff, had to dicuss with some others people who told him to do the squats uncorrectly, but all in all, everything was fine.

Front Squats 4/3/4 77,5kg man, those are getting tough
O-Press 4/3/2 50kg I stalled
Deadlift 1x122,5kg hmpf

Is it because I was ill or am I just weak?...

[Cron22]

hey rock!..if you were ill or coming off of being sick, you will struggle in the gym...it's human nature...as long as you were feeling somewhere near "up to par", then going to the gym in itself is a small victory in itself..kudos..just use this as motivation to come back, double-barreled and ready to attack the iron next time...good luck as always

C-ron