Saukkis Training Log

[saukkis]

@KIB
Probably. For some reason I don't really feel strained even if I do 5x5 DL - I might have freakishly resilient back and legs. You got to remember though that I back squat heavy only twice a week, the front squats don't really feel that heavy (yet). I might have to reconsider this once I get to heavier loads.

@holvoetn
I know farmer walks would be ideal, but my gym does not have heavy enough dumbells, handled blates. Plus there is one of those smaller 10kg barbells so I can't really use them either.

[saukkis]

lol, blates

7.10.2009

SQUAT
5 x 65 (warmup)
4 x 75 (warmup)
5 x 5 x 90

On the first 4 reps 90 feels light as a feather, but the 5th rep always feels a bit heavy. Maybe I'm finally starting to approaching my 5RM.

BENCHPRESS
5 x 45 (warmup)
4 x 55 (warmup)
5 x 5 x 65

I was wrong: I'm not nearing a plateau but finally starting to develop my bench. It feels heavy but I don't struggle with the reps anymore.

BENT-OVER ROW
5 x 25 (warmup)
5 x 5 x 50

Went to 50 because I could.

POWER CLEAN
3 x 5 x 50
1 x 5 x 60

PC's don't hurt my shoulders anymore. Maybe I had just slept in a awkward position last time. The reps we're easy enough, though I did notice my heart was doing about 140 BPS during my set of 60's

PUSH-UPS
15 / 14 / 12

41 reps.

REVERSE CRUNCH
12 / 12 / 12

Legs straight and no problems.

FOREARM CURLS - Flexors and extensors

1 x 5 x 10 (warmup)
5 x 5 x 30

[luco]

Hi Saukkis,

You're a strong dude, I think you'll keep progressing for a long time if you keep this up. Way to set high goals too! I daren't even think about numbers like that before I hit my in between 'wuss' goals . I'm sure you'll get there in given time. Good luck with your training and log!

[saukkis]

9.10.2009

DEADLIFT
5 x 60 (warmup)
5 x 80 (warmup)
5 x 100
5 x 120
5 x 140
4 x 160
5 x 100
5 x 60 (cooldown)

I did a pyramid to see what was my 5RM which is now 160 (on the last rep my grip slipped and I dropped the barbell). I did rest 4-5s between the reps but my form spotter said that my back didn't bend at all so I'm happy. Right now the limiting factor is my grip strenght - I just can't hold on to the barbell, maybe it's finally time to buy some chalk. I do have wraps but I don't want to use them. Anyway, I was dripping with sweat after I was done

FRONT SQUAT
5 x 15 (warmup)
5 x 30 (warmup)
3 x 5 x 52 ½

These we're a bit tricky after the deadlift pyramid.

PRESS
5 x 15 (warmup)
5 x 25 (warmup)
5 x 30 (warmup)
5 x 5 x 35

Good progress since last week. The 5 x 30 warmup relatively light so I decided to add 5 instead of 2 ½. Maybe my nerves just hadn't adjusted from dumbell presses to barbell press.

CHINS / PULL-UPS / NEUTRAL GRIP CHINS
8 / 6 / 10

I did these with a bench under me. I did all three just to see what I could do.

REVERSE CRUNCH
12 / 12 / 12

Really started to feel the burn from the DL when it was time for abdomen. I felt I couldn't do planks so I did reverse crunches with my legs straight.

PUSH-UPS
15 /13 /13

About the same as before.


Skipped specifically training my grip today, I think the DL pyramid and chins are enough for one day. The next week I'll have a rest week: One workout I will find my 1RM for bench, squat, DL, OHP and front squat. Two additional workouts I'll do with about 50% of my normal working weights.

[saukkis]

12.10.2009

SQUAT
5 x 55 (warmup)
4 x 75 (warmup)
2 x 5 x 105
3 x 5 x 95

I accidentally loaded 10kg too much.

BENCHPRESS
5 x 45 (warmup)
4 x 55 (warmup)
5 x 5 x 67 ½

A struggle. Didn't even try the last rep of the 5th set.

BENT-OVER ROW
5 x 25 (warmup)
5 x 5 x 52 ½

Easy.

PUSH-UPS
12 / 11 / 13

36 reps. I was still tired from the bench.

REVERSE CRUNCH
12 / 12 / 12



I forgot that I was supposed to take it easy this week . I went and did my usual workout but no powercleans or grip training today as I was so mentally drained from school that I just didn't feel like it.

[holvoetn]

Why didn't you complete the 105-set for 5x5 ? Or was it too heavy ?
(PS already happened to me as well ...)

[saukkis]

I probably could have finished it but then I wouldn't have been able to do anything else that day.

[saukkis]

14.10.2009

DEADLIFT
5 x 75 (warmup)
5 x 115 (warmup)
5 x 150

Only did 1 x 5 today since I did front squats.

FRONT SQUAT
5 x 25 (warmup)
3 x 35 (warmup)
3 x 5 x 55
2 x 5 x 65

No drama here.

PRESS
5 x 25 (warmup)
5 x 30 (warmup)
5 x 5 x 45

I accidentally pressed with 45 and it didn't feel that heavy. I'm amazed.

CHINS
8 / 10 / 5

Assisted by a bench.

REVERSE CRUNCH
12 / 12 / 12


No push-ups today since I have rugby later and I can't go there with sore shoulders.

[saukkis]

Ugh. Kids, never squat and scrum on the same day. Your legs will be rubber afterwards. Additionally, I forgot to mention that I have eliminated all of my grip issues with chalk (that I used the first time ever today) so I've scrapped the grip & forearm training. I even lifted 150 once with a parallel grip.

[luco]

Congrats on the deadlift and press, mate! Great progress. Chalk makes a world of difference. I always find it increases my pullups by at least 2 as well.

[holvoetn]

Congrats on the deadlift and press, mate! Great progress. Chalk makes a world of difference. I always find it increases my pullups by at least 2 as well.

Which means you need to work a LOT more on grip
My hands are never the limiting factor when doing pulls/chins.

[luco]

Off-topic:

Which means you need to work a LOT more on grip
My hands are never the limiting factor when doing pulls/chins.

Means you have to work a LOT more on back and armstrength j/k. I know it's one of my weak points, I have small hands so have to make up for it by being able to squeeze the crap out of the bar. Suggestions? Plate pinches and static holds?

[holvoetn]

Off-topic:

Which means you need to work a LOT more on grip
My hands are never the limiting factor when doing pulls/chins.

Means you have to work a LOT more on back and armstrength j/k. I know it's one of my weak points, I have small hands so have to make up for it by being able to squeeze the crap out of the bar. Suggestions? Plate pinches and static holds?

Deadlift a lot, farmer's walk, deadlift from a deficit (standing on a platform, that way you hold the bar longer, also works the glutes and hammies), ...

[saukkis]

Farmer walks are the best for grip.

@luco
I have to make good progress if I really aim to deadlift 200 at the end of the year. I'll try my 1RM for all relevant exercises maybe next week to see where I'm going.

@holvoetn
I have been diagnosed with hyperhidrosis on my hands. It basically means that my palms are always sweaty - especially when exercising. You can imagine why I had problems with gripping as the bar was always sliding around in my hands How with chalk I have no problem hanging on from a pull-up bar for a minute or so.

[KIB]

Good to hear the shoulder pain is gone.
You're liking the chalk, huh? Makes a huge difference. I'm using bits of bicycle inner tube to keep grip on the DL bar. Less messy.
Good to see your strength building steadily, Saukkis. Those 160kg DLs are awesome. You're going to go far with that lift, man.