Scotty678's Training Log

[scotty678]

Hey everyone, I'm Scotty, I live in New Zealand and I've been doing strong lifts for about 6 weeks. I've only just started to get involved with the forums for some extra support etc. I keep a training log over at Mens Health.com but I'm swiftly getting sick of the bullsh*t over there. So will replicate my log here in the hope I can meet some like minded people!

Had a health check at the gym the other day:
Current stats: 119kgs
BF: 33%
Lean muscle 74 kgs.
Squat: 120kg
Deadlift: 122.5 kgs
Bench: 85 kgs
Press: 42.5kgs
(these at my last strong lifts workout- havent tested my 1RM's yet)
The guy who did the test also workout out metabolism etc and I apparently have a high metabolism and to just keep doing what I'm doing, but consider a hyp. program still weighing that up.
I guess I'm frustrated actually because I'm really busting my ass trying to lose weight and the scale hasn't gone anywhere. My home scales read 112-115kgs but I'll go with the gym ones because I will re-test in a month to see if bf% has gone down.
I've just upped my cardio to 3-5 times a week so hopefully will start shredding some fat soon!
Goals:
Body fat <20%
Ideal body weight (well would love to be 90kgs, but if bf is below 20, im not bothered)
So primarily fat loss, while maintaining an element of strength.

I'll post my workout from Friday 6 November and we'll take it from there. I'm starting to stall in most of my lifts so it might be time for a move to 3x5. Would love your thoughts. I've progressed from an 80kg squat and 100kg deadlift, 70kg bench and i had never done presses before.

Friday 6 November

Strong lifts a

Squats
warm ups
5x5 120 kgs- nailed it. (265lbs)

bench
warm ups
5x5 85kgs- (190lb). needed a spotter for my final set and admittedly had help on the last rep so will repeat at this weight for 5x5.

inverted rows
3xf

reverse crunch
3x12

push ups- pussied out. couldnt get my ass off the ground after this, sitting typing trying not to puke.

This is starting to get pretty tough like Medhi said it would. 2 stalls on squats, 2 on OHP and 2 on bench. Next step is 3x5 if its getting too much. however, I think ive got a couple of 5x5's left in me and want to make sure that before I drop to 3x5 that I've made damn sure I've given 5x5 100%. I think my goals of 300lbs squat and dead will come, but they will be at 3x5 instead of 5x5, but I'll try and get close. I guess there is only so far you can get on a linear progression program- for me, I think another month-6 weeks should just about finish me off. Whats next? Any ideas?
My thoughts so far:
NROL (start with hyp)
Intermediate 5x5 (either madcows, or strong lifts intermediate)
Something from BBR or Burn the Fat feed the muscle. (haven't finished reading these yet)
I could go to starting strength too, but not sure how that would benefit me (apart from cleans).


Here is the link if you are interested http://forums.menshealth.com/eve/forums ... 026836/p/2 user name is Hatchiban.

[scotty678]

Monday 9 November

AM cardio:
Bike, 10 minutes. Cross trainer 10 minutes. Treadmill 15.

PM, well lunch time
Strong lifts B

Squats
warm ups
3x5 122.5 (270lb)

OHP
warm ups
3x5 45 (100lb)

Deadlift
Warmups
1x5 125 (275lb)

chins
3x3

planks
3 x 30

Yup switched to 3x5. I've checked this in the book and if the volume is getting to high and you're stalling too often time to switch. I can squat my body weight and I'm getting close to the end of the program- 1.5 times bodyweight. Plus the added cardio and the ability to continue to add weight made this an easy decision. I'm still rooted after doing this, but mentally a bit more fresh and my legs will be able to cope much better especially with the increased cardio. Pushed through my squat stall and OHP stall with the 3x5. Took my shoes off for deads and was amazed at the difference, might try it for squats too.

[scotty678]

Tuesday 10 November 2009
Cardio-
15 minutes cross trainer (elliptical)
20 minutes treadmill.

Man I'm sore, legs, back, just friggin sore. Need a good sleep tonight.

[scotty678]

Wednesday 12 November 2009

AM Cardio
20 minutes cross trainer
15 treadmill

Lunch weights

Squat
Warm ups
1x5 125
1x4 125
1x1 125

bench
warm ups
3x5 87.5

inverted rows
3xf

reverse crunch
2 x 12

Notes:
Fork. Mass stall, massive fail on my squats. Form was ratty, knees all over the place, on my toes, leaning forward. I'm pissed at myself.
Sitting here wondering why? Looked back over my log, see I'm not 100% comfortable with the last rep at 117.5kg but push through and get greedy with weight and drop to 3x5 so I can keep going. The proper thing to have done was repeat 117.5 for 5 x 5 then go for 120.
So one reason could well be- progressing too heavy getting greedy with weight and not following the program correctly. Next time- go back to 117.5 and clear 5x5 with good form.

Another reason- additional cardio, legs suffering from it? Could be I guess, today got up at 6 and did 35 mins cardio, treadmill and cross trainer, so 35 minutes on legs? soreish legs from that + heavy squats at lunch- yep probably would have an impact. Solutions here? Well, the whole point of Burn the Fat, Feed the muscle is to increase your cardio to 4-5 times a week, ideally in the mornings. From a purely strength gaining perspective thats not ideal, but I don't go great at 5:30 am weights. That's really the only solution- early weights and cardio later, or weights at lunch and cardio in the evening on m/w/f- both do-able, but will try deloading first.

So anyway, yeah, terrible workout really, had a rubbish night of sleep and that never helps either, I guess too many factors to ascertain why I sucked today- but I know for sure I need to get that squat form sorted so its a weight drop first of all then I'll review the cardio timing.

[scotty678]

EDIT- last post numbers in KGs.

[TaydaTot]

If your not sleeping enough and doing excess cardio that could definitely inhibit your recovery. Have you ever considered doing complexes or intervals or circuits as your cardio? I prefer that to cycling or running - and I used to be a distance runner! One thing that helped me with my sticking points - instead of taking a 5 pound or 5 kilo de-load I like to go waaaay back, like to 65% of my 1 rep max and do 2-3 sets at high reps. This way I can really focus on good, solid, smooth form and work on strength stamina. By not going heavy for a couple workouts it also gives the muscles ample time to recover. Don't overlook sleep either. That is one thing I am learning - for me sleep is strongly correlated with recovery and gains.

[scotty678]

hey taylatot, yeah there is a lot of factors that could explain it, i'm putting it down to sleep (lack of it), and just a bad day in general, but I like your idea of taking a big weight drop and building up the muscle stamina. I'm thinking I'll give the next workout a try at the 5kg deload and see how it goes, slowly build back up to that 125 and see if I can get there with good form. Failing that, I'll give your idea a try and back way off on weight and train reps for a few workouts. Thanks for the advice!

[scotty678]

Monday 16 November

Morning cardio
30 minute trail run

Lunch time lifting

Squats
warm ups
working 3 x 5- 110kg (240lb)

Press
warm ups
working - 3x5 -47.5 kg (105lb)

Deadlifts
warm ups
working - 1x5 - 130kg (285lb)

Chins
1x4, 1x3, 1x2

Planks
3 x 30s.

Notes:
Ok, so did some good thinking over the weekend off (which was awesome, hit the gym today feeling so refreshed). 5x5 is pretty heavy volume with the cardio I'm doing- so 3x5 for now.
Squat weight was compromising form- drop to 110 and build back up slowly.

My fat loss goals and strength goals don't necessarily add up, I'll have to sacrifice some strength to lose fat- I'm now ok with this.

I'll stick with a strength program until I can get to 300lbs squat/dead. 200lb bench or christmas eve- whichever comes first. Then I'll change to something from burn the fat feed the muscle. Similar excercises, probably just different loads and not so much of a focus on strength.

Weekend off was good, really good. didn't overeat, just rested lots, played with the kids got a 12 hour sleep sunday night, watched TV and New Zealand made it through to the football (soccer) world cup! Awesome stuff.

[scotty678]

Wednesday 18 November 2009

Strong Lifts A
Squat
Warm up (4 sets, bar, 60kg, 80kg, 100kg)
Working 3x5 112.5kg (250lb)

Bench
warm up (4 sets, bar, 40kg, 60 kg, 80kg)
Working 3x5 - 90kg (200lb---WHOOT, big personal goal, set this goal for myself at the start of stronglifts and pretty happy I got it!)

Rows (inverted rows weren't an option today- equipment issues)

working
3 x 5 -80kg (180lb)

Push ups
3xf

Reverse Crunch
3x12

Notes:
So so please with my bench progress, prior to this program was struggling pushing over 135. so yeah, crossed that off my goal list, pretty damn happy too.

[scotty678]

Friday 20 November 2009
Strong Lifts B

Squats
warm ups
working 3 x 5 - 115kg (255lb)

Press
warm ups
working 3 x 5 - 50kg (110lb)

Deadlift
warm ups
1x5 - 130 kg (285)

1x5 - 145 kg (315lb)!!!!!!!!!!!
YEEEAAH!

Chins
4x3

Notes:
Awesome awesome workout, feeling absolutely on top of the world after that one. New flat soled shoes for squats and deads- such a huge difference. Ripped the ass out of my shorts squatting, and pulled 315! I didn't feel finished after my set of deads so just went for the 3 45s on each side and nailed it. Felt good, but I don't think I'll be adding to 315 next workout- I'll drop it a bit next time . 315 was definetely my 5RM. Felt soooo good though. I had the weight on the bar and was getting myself ready for it and saw all 3 curlers had stopped and were looking, couldnt fail in frount of the curl crew.....

[Cynical]

Congratulations on the deadlift that pretty mega !
A moment of silence for the shorts lost in the heat of battle...

[scotty678]

Thanks Cycnical- I've been buzzing all afternoon, was one of my goals with SL's to get my dead over 300 and bench over 200 so now both of those achieved now to work on that 300 squat!

They were good shorts- lest we forget.

[scotty678]

Wednesday 25 November 2009

Strong Lifts B

Squats
Warm ups
Working 3x5 - 120kg (265lb)

Press
warm ups
working 3 x 5 - 52.5kg (115lb)

Deadlift
Warm ups
1x5 - 140kg (315lb)

Chins and planks

Cardio:
walked to and from work (about 2 km each way)
10 minutes HIIT on stationary feel like hurling, jeez that deadlift killed me. I don't want to drop the weight because I'm nailing the form, its just the grip needs work and my time between reps needs to reduce- will have another go at it to see if I'm happy next time, I get the first 3 out, then its a lot of re-setting my grip (catching a breather!!) before the next rep.