Secretlemonadedrinka's training log

[Mouse]

Weds May 20 2009

Deadlift 1x5 120kg
Deadlift only achieved with much gurning and grunting, good job there were only two other people in the gym

Great effort - your supposed to gurn and grunt

[secretlemonadedrinka]

Thanks Mouse. Christ only knows how you get 170kg off the ground. I'm going to read your log now to see if I can pick up any tips/tricks

[secretlemonadedrinka]

Squat: 5x5 95kg
Bench press: 3x5kg 60kg
Barbell row: 3x5 60kg
Chin-ups: 4,4,3

Deloading is definitely helping my squat technique. One more session at 95kg then it's back to adding weight.

I'm growing to hate the bench press. Could do the reps no problem but couldn't actually unrack the bar without a spotter. WTF is that all about?

Row fine.

[secretlemonadedrinka]

Squat: 5x5 95kg
OHP: 5,3,1,2,3 40kg
Deadlift: 1,1 122.5kg

Squat ok, back to adding weight next session.

Failed on OHP. Didn't think you were supposed to fail when deloading. Found that narrowing grip makes this lift much easier.

Ran out of energy and time on deadlift. Should get 1x5 next time.

No time for assistance exercise.

[rere]

Hi secretlemonadedrinka. Sorry to hear your bench is not going well.
I see you have deloaded on the the squat, you'll come back much stronger when you get back to 117.5kg again.
I got my old PR tomorrow to beat so am scared but also happy to back at this weight. Am rearing to go. How doy ou prepare yourself to go up to the rack and squat?
My tip for the OHP is to get angry, find something in your mind that gets you angry real quick and hold that thought, then lift!

Mouse got 170 off the ground...i need to pay more attention to ppls logs on here

[secretlemonadedrinka]

Hi secretlemonadedrinka. Sorry to hear your bench is not going well.
I see you have deloaded on the the squat, you'll come back much stronger when you get back to 117.5kg again.
I got my old PR tomorrow to beat so am scared but also happy to back at this weight. Am rearing to go. How doy ou prepare yourself to go up to the rack and squat?
My tip for the OHP is to get angry, find something in your mind that gets you angry real quick and hold that thought, then lift!

Mouse got 170 off the ground...i need to pay more attention to ppls logs on here

I don't get shoulder pain when benching any more but the not being able to unrack without assistance is a bit weird.

Re squat approach, not sure really, just make sure I've recovered from last exercise then get on with it

Cheers for the OHP tip, will try that next time.

Just checked your log and seen you've nailed 110kg on the squat - nice one!


Sun May 31 2009

Squat: 5x5 97.5kg
Bench press: 3x5 60kg
Row: 3x5 60kg
Chin-ups: 4,3,3

Missed last two sessions so didn't add weight on bench & row

Wed Jun 3 2009

Squat: 5x5 100kg
OHP: 3,3,3,3,3 40kg
Deadlift: 1,1 122.5kg
Chin-ups: 4,3,3

Improved on OHP
Failed on deadlift

Fri Jun 5 2009

Squat: 5x5 102.5kg
Bench press: 3x5 62.5kg
Row: 3x5 62.5kg
Chin-ups: 4,3,3

Sun Jun 7 2009

Squat: 3x5 105kg
OHP: 3x5 40kg
Deadlift: 1,1 122.5kg
Chin-ups: 4,3,3

Nailed 3x5 @ 40kg on OHP. Just. Last set was a struggle.
Failed again on deadlift.

Wed Jun 10 2009

Squat: 5x5 105kg
Bench press: 5,5,4 65kg
Row: 5x5 65kg
Chin-ups: 4,3,3

Squat starting to feel very heavy again. May switch back to 3x5.
Failed on BP.

[secretlemonadedrinka]

Fri Jun 12 2009

Squat: 5x5 107.5kg
OHP: 3,2,2,3,2,2 42.5kg
Deadlift: 1,1,1 122.5kg
Chin-ups: 5,3,4

Squat was hard. Leaning forward a bit too much in later sets. May switch to 3x5 next session.

Failed yet again on OHP.

Close but no cigar on the deadlift. Deloading to 110kg.

[KIB]

It has been about 100 years since I last peeked in this log.
You may think things are getting sticky, SLD, but you've come a huge distance since I last checked in on you.
Keep up the great work, mate.
Still the best nickname on the forum

[rere]

Keep it up SLD, Your doing very well so far. I know what you mean about Squat feeling heavy I deloaded from 112.5 - 97.5kg and it still feels heavy, may have to eat more or get some supplements, I was always told by my mate scabba that Squats take every ounce out of you, that's why most people in the gym leave them out. Good workout mate, keep your chin up. Keep on chipping away at the old block.

Peace.

[secretlemonadedrinka]

Rere/KIB - thanks for the positive comments, always welcome. Happy with squat and deadlift though the lack of progress and repeated deloading on bench and overhead press is a bit frustrating.

Sun Jun 14 2009

Squat: 3x5 110kg
Bench press: 3x5 65kg
Row: 3x5 65kg
Chin-ups: 4,4,4

Severe spotting needed on bench press.

Wed Jun 17 2009

Squat: 5x5 110kg
OHP: 2,3,3 42.5kg
Deadlift: 1x5 110kg
Chin-ups: 4,4,4

No improvement on first retry on OHP.

Friday Jun 19 2009

Squat: 3x5 112.5kg
Bench press: 3x5 65kg
Barbell row: 3x5 65kg
Chin-ups: 4,4,4

Needed a lot of help from a spotter on the bench so not really 3x5.

Sunday 21 Jun 2009

Squat: 5x5 112.5kg
OHP: 2,3,2 42.5kg
Deadlift: 1x5 112.5kg
Chin-ups: 4,4,4

Wed Jun 24 2009

Squat: 3x5 115kg
Bench press: 3x5 65kg
Row: 4,4,4 65kg
Chin-ups: 1x6

Would have failed on BP without a spotter. Hard deload time.

Not enough time for 3 sets of chin-ups

Fri Jun 26 2009

Squat: 4,4,5 115kg
OHP: 2,2,2,2,2 42.5kg
Deadlift: 1x5 115kg
Chin-ups: 4,4,4

Don't know what happened with the squat - putting it down to a bad workout.

Failed yet again on the OHP - hard deload time again.

Form much better on deadlift after deloading..

[rere]

I feel your frustrations on the Bench, Ohp. Not sure what could be happening, maybe you'll make better progress once you become an intermediate? I was told even having some dumbbells and pressing overhead, alternating this with the barbell version might help. I am sure KIB had some ideas on Ohp lockout's or was it Gargoyle's log, can't really remember, coupled with the fact that the OHp and the Bench press go up slowly due to their nature.
You still have good Squat numbers that amounts to something SLD.

Goodluck mate.

[pagangoddess]

Still the best nickname on the forum

I concur. It's the reason I stopped by.


I'm still reading through your log. I think I stopped on page 3. I hope to finish soon.

[rere]

Come back soon mate. Hope all is well?

[Mouse]

SLD, where are you?
Hope you've still been at the weights in your absence - no doubt with a suitably stellar Deadlift now.

Keep strong