Saukkis Training Log

[saukkis]

14.10.2009

SQUAT
5 x 55 (warmup)
4 x 85 (warmup)
3 x 5 x 90
2 x 5 x 100

That 3 / 2 set-up feels mentally a lot better. For some reason when squatting I'm always out of breath but I don't get it when doing other heavy lifts. I think this is caused by my asthma which is triggered when my windpipe is stressed: be it exercise or direct physical force (the bar crushing down on my trachea when it's on my back). I'll take a hit from the asthma-pipe next time before squatting to see what it feels like.

DEADLIFT 1RM
5 x 70 (warmup)
5 x 110 (warmup)
1 x 145
1 x 155
1 x 165
1 x 175
1 x 185

5 kg improvement since I started 5x5 SL. I've still got about 2 ½ months to get to my goal of 200 1RM. Only 15 kg more, shouldn't be a problem. When I was holding the 185 my arms looked like I could curl a small child.

BENCHPRESS
5 x 45 (warmup)
4 x 55 (warmup)
5 x 5 x 70

Not a struggle anymore. I think my chest strength is finally starting to develop.

BENT-OVER ROW
5 x 25 (warmup)
5 x 5 x 45

Tried 55 once but it was just so heavy that I deloaded immediately to 45.

PUSH-UPS
21 / 13 / 15

49 total. I am amazed that I could do 21 reps in one go.

REVERSE CRUNCH
12 / 12 / 12


This weeks workouts - to be truthful - felt like shit. I was always tired when I got to the gym and I left even more tired. Normally I'm really pumped when I get home from gym but this week I've only wanted to sleep until it's next week (maybe I've got a bit of a cold). Speaking of sleep, I've only slept about 16h in the past three nights. Additionally, the last two rugby practices have been full contact and I'm sore all over. Still I manage to DL that 185 and almost get total 50 pushups so there is a feeling of accomplishment in the air.

I'll skip next Mondays and Wednesdays workouts completely and only do 1RM for all relevant exercises on Friday. Next week I have no classes either so it's perfect to have a rest week.

[holvoetn]

Nice workout, regardless of how you think of it

You can (and should) not expect your body to perform first class all the time.
Once in a while rest is indeed needed.

[saukkis]

To make sure I can do the 200 kg deadlift at the end of the year I am going to start the Coan-Phillipi 10 week deadlift routine. I'm going to replace my B workout with the one in the C-P routine since it has similar exercises. I will probably add the press in the C-P though.

[holvoetn]

Just my €0.02 from personal experience:

C/P can be brutally hard, I trust you took that into account.
First you pull a heavy doublet and then you get another 8x3 on your plate to digest (lower weight, ok, but still ...)
The assistance exercises are just that, assistance. Don't expect to perform stellar on them, make sure to set the weight appropriately low (I always started with 70kg and added 2.5 each session if possible).
Chalk. A MUST. You hands will be fried when you're done.
Last but not least (and THE reason why I stopped it just this week) it takes time when the weights get heavier since you are doing a LOT of sets.

But it works.
I went from 155x5 (theoretical 1RM 176kg) towards 1x200kg in 7 weeks when I first tried this. Could be because I already had it in me, I believe the program helped quite a bit as well.

How are you going to set the program ? From 185 to 200kg ? I would personally aim for 210kg so there is a bit of spare in case of problems (but you might also make it )

[saukkis]

I've never been afraid of a hard workout and I have plenty of time. I will heed your words though on the assistance exercises: I'll start it slow with relative light weights. The reason I chose 200 is because it's one of my mini-goals. The sooner I achieve all my 2009 mini-goals the I can get to losing weight properly (which is my 2010 goal).

[KIB]

Looking forward to your reports on the program. I'm sure you'll make 200+.

[saukkis]

I didn't have internet last week so I couldn't make a log entry about my 1RM attempts. Anyway, here they are:

OHP: 60
Bench: 95
Squat: 155 (reached my 31st of Dec goal already)
Front squat: 95
Deadlift: 185


26.10.2009

DEADLIFT
5 x 65 (warmup)
5 x 105 (warmup)
5 x 165

Felt relatively light. I recon this would have been a good day to try 1RM. Decided to move to a single heavy set until I'm done with the CP deadlift programme which I will start this friday.

PRESS
5 x 15
4 x 45
5 x 42 ½
5 x 40
2 x 5 x 35

This was a proper mess. No strength at all today.

CHINS
8 / 10 / 10

Bench-assisted.

REVERSE CRUNCH
12 / 12 / 12


PUSH-UPS
17 / 15 / 6

Don't know what happened but I just couldn't do more on the 3th set.

[saukkis]

Today was rugby practice so I decided to move my workout till tomorrow. Now though it seems I'll have to skip it completely since I received 100 kg of Slovakia's finest knee first in-to my shin. It's red and hurts a tad but it's not swollen so I might be able to squat with it. Well see tomorrow.

[holvoetn]

Ouch !
A direct hit on the shin can be VERY painful ...

[saukkis]

@H
It certainly does. Happily the shin does not hurt - unless I poke it - and I could do a workout today. The C-P I'll do on Saturday.

29.10.2009

SQUAT
3 x 5 x 92 ½
2 x 5 x 102 ½

Continuing with the 3/2 setup. Feels good man.

BENCHPRESS
3 x 5 x 72 ½
1 x 4 x 72 ½
1 x 5 x 67 ½

Had to deload on the last set. I'm happy though that I could do (almost) four sets with 72 ½.

BENT-OVER ROW
5 x 5 x 65

Last time I had trouble with 55 and now I blitzed with 65. The body works in mysterious ways.

POWERCLEAN
2 x 5 x 40

Trying to learn the technique. Intended to do full 5 x 5 but I was quite drained from the BOR.

REVERSE CRUNCH
12 / 12 / 12

I'm already doing these with my legs straight and don't feel strained. What should I do next to make 'em harder?


No push-ups today: still felt the bench after 15 minutes of getting home.

[saukkis]

31.10.2009 - 1st week of the C-P programme

DEADLIFT
1 x 2 x 150

SPEED DEADLIFT
8 x 3 x 120

Three circuits of the previous exercises. I could handle the weight but I think later on this will be pure murder. I kinda like it.

Stiff-leg deadlift: 8 x 60
Bent over row: 8 x 60
Underhand lat pulldown: 8 x 60

Didn't do good morning as I've always felt that they are extremely awkward but otherwise a solid workout. Now that it's morning after for the first time ever my erector spinae is sore! I also meant to do the presses but I completely forgot them after I was done with the pulldown machine.

My weight loss is also progressing extremely well. In June I was 137 when now my morning-weight is 118,4 after 'draining both my exhausts' and I haven't even really paid attention to losing weight yet. Was the first time the scale even showed the last digit for me. With this kind of progress I might change my weight-loss goal from 100 to 90.

[saukkis]

Got a slight flu with 37,5°C fever so no workout today. Hopefully I can do Wednesdays workout.

[KIB]

I received 100 kg of Slovakia's finest knee first in-to my shin

Oh, that is nasty. Glad to hear nothing broke, Saukkis.
Great stuff with the 165kg DLs and the speed sets.
Sorry to hear about the fever. Hope that's over soon. Eat up!

[saukkis]

4.11.2009

SQUAT
5 x 5 x 100

Felt really 'meh' about squatting today so I just slapped some iron on and just got it over with.

BENCHPRESS
4 x 75
4 x 5 x 65

Hard as hell. Decided to deload to 65.

BENT-OVER ROW
5 x 5 x 70

Goddamn. I can do better in BOR than bench. There go my dreams of powerlifting :\

PUSH-UPS
12 / 12 / 13

Something is wrong with my chest. First poor performance on bench and now crappy push-ups.

REVERSE CRUNCH
12 / 12 / 12


Allright for a post flu workout. I really have to look into what's (not) happening with my pecks. I might have to resort to the dreaded isolation exercises.

One thing I have noticed I've been doing wrong is protein intake: in the army I was estimated to need about 120g of protein daily which is the amount I've been eating. Now though, according to a friend who got me in-to weightlifting in the first place, I need at least 160g of the stuff and preferably more. I'll add a can of tuna and a protein shake to my daily diet.

ps. American Pro Whey Strawberry tastes really properly artificial and thus bad. Stay away from it.

[KIB]

Hey Saukkis, tough day under the bar, huh? Progress comes in cycles, as I'm sure you know.
Here's what Mehdi says about how much protein you need.
http://stronglifts.com/protein-daily-needs-myths-best-sources-protein/
You're in Finland, right? I've been using Whey Depot for my protein powder. I get their Unflavoured Whey Protein Isolate and it is free of sugars, flavours and all that crap. Just protein. I add fruit, peanut butter, or green veg or whatever. Works great, and they have a great deal on international shipping.
http://www.wheydepot.com/categories/customer_service.html#shipping
I'm not connected with them, I'm just really happy with their service and products.