Saukkis Training Log

[saukkis]

11 kg of whey for 180€ + shipping? That is actually quite affordable. However, the crappy strawberry whey I currently have does come unflavoured and is also cheap at 12€ / 800g so I think I'll just get that.

Thanks for the protein link. According to it I should eat 260g of protein daily ( ) but I think it does not take in-to the account that there are also some overweight people reading it. I'll up my intake to 200g and see what happens.

[saukkis]

The fever came back so I'll have to skip todays workout.

[holvoetn]

Oops, not good news.
Take care of yourself.

Plenty of rest, sleep, good food and fluids.
But I am sure you know that

[saukkis]

9.11.2009

BOX SQUAT
5 x 5 x 80

My ass is on fire.

BENCHPRESS
5, 5, 5, 5, 4 x 5 x 70

Adjusted technique and could finish with 70.

BENT-OVER ROW
5 x 5 x 60

The more I benchpress the less I can row and vice versa. Maybe it's not bullshit that improving your lats improves your bench

PUSH-UPS
17 / 17 / 15

Back to old level.

PLANK
30s / 30s / 30

Shaking all over but managed

________________
So, I decided to switch normal back squats to box squatting. Why? Well, the more I squatted with heavy weights the more it felt like I wasn't doing it right. I also had trouble keeping my shins at a 90° angle during the descent. Pretty much the only thing I did right was the depth. I started to look around the Internet for pointers on how to improve and after a fast Google search I found an article on box squats by Dave Tate on how it taught proper technique in pretty much one session so I decided to give them a go and after I was done with them my ass and hamstrings we're completely spent. This validated my fears of using only quads. Glad I noticed this early (and managed to find a stool that let's be go below parallel).

About the bench press. Now I simply lower the bar on my first row of abs rather than on my lower chest. This let's me move the bar with much more speed and allows me to keep my elbows tucked and directly under the bar with ease.

A great day, even more since the 12.00 - 16.00 classes we're cancelled.

ps. The look on the faces of other gym-goers when I put a bench under me was priceless. I could almost hear them going "WTF?" on their head.

[KIB]

Great w/out and excellent observation on the box squat, Saukkis. That will help you lock in your form. When I was doing box squats I concentrated on not moving my lower leg AT ALL during the rep. You can even aim to have the lower leg tilted back just a little as you may have read in your research. Hope you have a foam roller to roll out the posterior chain DOMS!

[saukkis]

Nope, no foam roller. Stretching and sauna will have to do.

[saukkis]

12.11.2009

BOX SQUAT
5 x 5 x 90

Not as much muscle fatigue as Monday and this was with 10kg more on the bar. Feels good man.

BENCHPRESS
2 x 3 x 72 ½
6 x 3 x 62 ½

Deload and switched from 5x5 to 8x3.

BENT-OVER ROW
5 x 5 x 55

Had a nagging pain in the middle of the lower fibers of my trapezius' so I decided to not to row as heavy as I could. Maybe yesterdays full-contact rugby is to blame.

PUSH-UPS
14 / 15 / 15

Just about the same as before.

REVERSE CRUNCH
12 / 12 / 12

Allright.


______________
I'm at a loss on what to do with my bench press, maybe I'll move on to the dynamic/intensity workouts. I might also start doing floor presses. Otherwise a good day.

Also, as long as I'm doing the C-P programme I will be doing the workouts in AAB (with B being the C-P) order on Mon/Thu/Sat. This is because the gym is deserted on Saturdays and I can grunt and clang as much as I need to.

[holvoetn]

Solid session.
Be careful with that trap, full-contact sports can do more long-lasting damage then one would think.

[saukkis]

@H, certainly. We usually play touch rugby (in where you kinda have to 'hug' or touch instead of tackles) but yesterday we had one new member and a few interested observers so we displayed what they are getting themselves into.

[saukkis]

14.11.2009 - 2nd week of the C-P programme

DEADLIFT
3 x 2 x 160

SPEED DEADLIFT
8 x 3 x 130

Only one circuit: My back is ok but my palms are hurting like hell though I feel like I will progress even if I only do one circuit - at least I'll avoid overtraining. I'm finally starting to understand the importance of assistance exercises, sure you will get strong if you just DL/SQ/whatever but you will be stronger if you also do assistance. We'll see if I still make progress (EXPERIMENT COMMENCE).


Stiff-leg deadlift: 2 x 8 x 65
Hyperextension + 15 kg: 2 x 8
OHP 5 x 5 x 35

No rows (already do them twice a week) and no good mornings (most awkward exercise ever). Did two sets of the other assistance exercises instead. Haven't pressed in a long while so I will build my way back up.


ps. Actually this is the 3rd week of C-P but I was sick last week so it doesn't count.

[saukkis]

16.11.2009

BOX SQUAT
5 x 5 x 95

Getting the hang of this. Strangely my back tires before my legs.

BENCHPRESS
5 x 5 x 70

Finally starting to see some progress. On the first sets the bar just flew up.

BENT-OVER ROW
5 x 5 x 62 ½

Trapezius was feeling ok so got back to my normal workout

PUSH-UPS
20 / 15 / 16

51 pushups!

REVERSE CRUNCH
15 / 15 / 15


______________
A solid workout. Hopefully my BP will finally start improving.

[holvoetn]

That's a lot of pushups in one session !
And you may need to find something more challenging for those reverse crunches too

[saukkis]

16.11.2009

BOX SQUAT
3, 3, 2 x 115
2 x 5 x 95

Wanted to do a 3 x 3 max workout so I could see what I was made of. I did actually manage the last rep of the last set but the descent was more of a slam so I won't count it.

BENCHPRESS
5 x 5 x 72 ½

Finally some progress. The deload definitely helped to break the plateau.

BENT-OVER ROW
5 x 5 x 62 ½

Thought that I did Mondays rows with 60 so I accidentally did todays with 62 ½.

PUSH-UPS
20 / 20 / 15

55 total. Used chalk on my palms so I didn't have to use any strength on keeping myself stable.


______________
Skipped ab-work since the heavy squats already worked 'em hard.

I'm finally starting to see progress on my appearance: My quads obviously protrude from under the fat, I finally fit inside XL-sized clothing without stretching them, I have a jawline and my yoke and shoulder are finally starting to show sings of actually containing trace amounts of muscle. I've also lost 10 cm from my waist. Feels good man.

[atypical1]

The changes feel good don't they? I've found that those changes are quite motivational.

james

[holvoetn]

The effort is paying off, now we need pics (and if Mouse has anything to say about it it needs to be in white briefs )

BENT-OVER ROW
5 x 5 x 62 ½

Thought that I did Mondays rows with 60 so I accidentally did todays with 62 ½.

And ? Counting it and increasing from here ?