Secretlemonadedrinka's training log

[secretlemonadedrinka]

Time for a light week or a week off?

Don't beat youself up

Definitely, thanks for the advice. Doing 5x5 squats at this weight is a killer. Did a light session the next sunday and skipped the next two sessions as was on leave, happy days are now here again

Re deadlift - not sure what happened - was chalked up and using alternate grip - the extra 2.5kg seemed to make all the difference.

Anyway:

Sun Mar 29 2009

Squat: 3x5 105kg
Overhead press: 3,3,3 37.5kg
Deadlift: 1x5 100kg

Still getting shoulder twinges on OHP. May have to avoid upper body stuff for a couple of months if things don't improve soon.

Sun Apr 5 2009

Squat: 5x5 90kg
Bench press: 5x5 55kg
Barbell row: 5x5 55kg

Deloaded 10% on all exercises after week off. No time for assistance exercise.

Wed Apr 8 2009

Squat: 3x5 95kg
OHP: 5x5 32.5kg
Deadlift: 1x5 100kg
Pull-ups: 2,2,2

Switching to 3x5 on squats. Call me a lightweight etc but 5x5 is now taking too long and is mentally and physically exhausting together with the other exercises.

Skipping press-ups until shoulder back to normal.

[secretlemonadedrinka]

Squat: 5x5 100kg
Bench press: 5x5 55kg
Barbell row: 5x5 57.5kg
Chin-ups: 3,3,3 (all partial)

Was only going to do 3x5 on squat but it felt like I hadn't done anything after three so did another two sets after that. Definitely switching to 3x5 though once the weight gets to 105kg+.

Miscounted plates on BP,meant to do 57.5kg.

Row ok.

This workout took 90 mins, too long. Another good reason to switch to 3x5.

[secretlemonadedrinka]

Squat: 3x5 105kg
OHP: 3x5 35kg
Deadlift: 1x5 110kg
Pull-ups: 2,2,1

Leaning forward a bit on the squat, anticipate stalling at 107.5kg.

OHP ok, get a slight twinge in shoulders when warming up with empty bar but this goes away as soon as weight is added. Weird.

Deadlift ok though feels as if am close to stalling on this as well.

Think I need to eat more, averaging around 3400 cals per day at the moment.

[secretlemonadedrinka]

Wed Apr 15 2009

Squat: 1,3,2,2,2 107.5kg
Barbell row: 3x5 60kg
Bench press: 3x5 57.5kg
Chin-ups: 3,2,2

Failed on squat as expected. Felt a lot heavier than just an extra 2.5kg for some reason.

Row ok. Someone on the bench so did this next.

Thought BP was going to feel easier at this weight after a deload but it was still a struggle. At least shoulder twinges aren't getting any worse.

[secretlemonadedrinka]

Fri Apr 17 2009

Squat: 3,3,3 107.5kg
OHP: 3x5 35kg
Deadlift: 1x5 112.5kg
Pull-ups: 2,1,1

Squat was hard though probably could have done 3x5 if I'd focussed a bit more.

Was thinking 37.5kg felt light on the OHP then realised later I'd miscounted the weight and was only doing 35kg. Gah.

D/L form a bit suspect, staying at this weight next session.

[Mouse]

Fri Apr 17 2009

Squat: 3,3,3 107.5kg
OHP: 3x5 35kg
Deadlift: 1x5 112.5kg
Pull-ups: 2,1,1

Squat was hard though probably could have done 3x5 if I'd focussed a bit more.

Was thinking 37.5kg felt light on the OHP then realised later I'd miscounted the weight and was only doing 35kg. Gah.

D/L form a bit suspect, staying at this weight next session.

Good to see you're keeping plugging away SLD

3x5 on that 107.5 next time?

[secretlemonadedrinka]

3x5 on that 107.5 next time?

Yep, nailed that sucker

Sun Apr 19 2009

Squat: 3x5 107.5kg
Bench press: 3x5 60kg
Barbell row: 5x5 62.5kg
No time for assistance exercise

Squat was hard but did 3x5, ditto for bench
Row ok, sticking to 5x5 on this exercise until it starts to get hard

[Mouse]

Good lifting - on to 110

[secretlemonadedrinka]

Good lifting - on to 110

Thanks Mouse, nailed that tonight at the first attempt, something must be wrong

Squat: 3x5 110kg
OHP: 3x5 37.5kg
Deadlift: 1,1 115kg
Chin-ups: 3,3,3

Squats didn't feel as heavy as I thought they would. Hopefully this momentum will keep me going to 1.5xbw squat (122.5kg) without stalling. Was convinced a hard deload would be necessary to get to 1.5xbw but at this rate who knows.

OHP was harder than I expected. Freakin shoulders.

Ran out of energy on deadlift, only managed two. I was going to stick at 112.5kg to work on form but a little voice said 'add weight'

Improving on chin-ups very slowly. Switching to 3x5 is leaving me with more energy for the assistance exercises

[Mouse]

Thanks Mouse, nailed that tonight at the first attempt, something must be wrong

Squat: 3x5 110kg

Must be all that "R Whites" you've been drinking lately

Good lifts

[secretlemonadedrinka]

Thanks Mouse, nailed that tonight at the first attempt, something must be wrong

Squat: 3x5 110kg

Must be all that "R Whites" you've been drinking lately

hehe

Good lifts

Thanks for the positive words Mouse. Really need to read/comment on other people's logs more, never seem to get the time though.

Fri Apr 24 2009

Squat: 3x5 112.5kg
Bench press: 3x5 62.5kg
Barbell row: 3x5 65kg
Pull-ups: 3,2,2

Squat felt HEAVY - managed to grind out 3x5 though. Just.

Bench ok. Felt heavy but no sign of any shoulder pain/twinges

Row ok, though last couple of reps on last two sets were a bit iffy - didn't quite touch bar to sternum. May stay at this weight. Rather than do 5x5 did 3x5 and then practiced power cleans with an empty bar.

[Mouse]

Thanks for the positive words Mouse. Really need to read/comment on other people's logs more, never seem to get the time though.

Do what you can SLD - posting your own log is a priority over others though.

Squat: 3x5 112.5kg

Squat numbers are coming on in leaps and bounds

[Mouse]

Saw you on TV last night - "100 Greatest TV adverts" - think you were in 7th place

[secretlemonadedrinka]

Squat: 3x5 112.5kg

Squat numbers are coming on in leaps and bounds

Switching to 3x5 was definitely the key

Saw you on TV last night - "100 Greatest TV adverts" - think you were in 7th place

Hehehe. Saw that was on.

Sun Apr 26 2009

Squat: 2,2,2,2,2 115kg
OHP: 3x5 40kg
Deadlift: 1x5 115kg
Chin-ups: 2,2,2

First two reps of every set took all my energy on squat so decided to do 5 sets of 2 reps rather than just 3. Should get 3x5 next time.

OHP felt very heavy, nearly stalled halfway up a couple of times. Just managed 3x5.

Form not great on deadlift, may stay at this weight next DL session.

DL wiped me out so no improvement on chin-ups

[rere]

Wow....those Squats are nice mate. I have not commented for a while my apologies mate.
I got alot of work to do then.

Peace.