Soofy's Training Log

[Soofy]

Think I'll start one now I've reached 100kg squat

Monday 12/10/2009

Squats

Weight:100Kg
Reps: 1x5, 1x5, 1x5, 1x5, 1x5

Overhead press

Weight: 45kg
Reps: 1x5, 1x5, 1x5, 1x5, 1x5

Squats was pretty hard, struggled to keep chest up. Going to stay with 100kg next workout to bring the technique up. Overhead press was challenging on the last few sets, although technique remained. My technique is to hold breath for one rep, breathe out at the lockout then take another deep breath for the rep. Going to go up to 47.5kg next workout.

Miscellaneous:

Pullups: 1x10, 1x10, 1x10

[Soofy]

Nutrition

Breakfast: Porridge with banana and an apple

Work out

Post workout: cashew nuts & berries

Lunch: cottage cheese, chicken breast fillet, spinach and cinnamon (ultra tasty)

Snack: 60g almonds (with skin, no salt)

Dinner 1: eggs and peanut butter (mmm)

Dinner 2(4 hours later): cottage cheese, tuna, spinach, cinnamon.

all throughout the day drinking water and red bush tea.

[Soofy]

Wednesday 14/10/2009

Front Squats

Weight: 82.5kg
Reps: 1x5, 1x4, 1x5, 1x5, 1x5

2nd set my technique was a bit off so stopped on the 4th. I was holding the bar with my hands instead of resting it on my clavicles and fingers. My front squat technique has improved, main points are remembering to keep elbows up and push them inwards to avoid painful wrists. I'm having to reprogram my breathing, I'm used to breathing out on exertion but now I hold my breath for the entire rep (as recommended in starting strength). Going to go up to 85kg next week.

Deadlifts

Weight: 140kg
Reps: 1x5, 1x5, 1x3

First two sets felt good. Although I noticed I'm bending my neck to far back as I lift, which leaves a bit of an ache afterwards. So now going to look 6ft ahead of me on the ground, hopefully it will help. Last set was grip issues. I need to invest in some weightlifting chalk, if anyone can recommend a good place to get some (UK) I'd be much obliged. Next week going to stay on 140kg.

[Soofy]

Nutrition 14/10/2009

Breakfast: Porridge with cinnamon, an apple and banana

Workout

Post workout: almonds 90g, cashew nuts and mixed berries 100g

Lunch: cottage cheese, chicken, corn on the cob

Dinner 1: 2 boiled eggs with peanut butter

Dinner 2: cottage cheese with spinach and can of tuna

[Soofy]

Friday 16/10/2009

Squats

Weight: 100kg
Reps: 1x5, 1x5, 1x5, 1x5, 1x5

Challenging but doable so going to move up to 102.5kg. I'm really focusing on keeping the chest up and using the hips to drive out of the bottom and it's helping.

OHP

Weight: 47.5kg
Reps: 1x5, 1x5, 1x5, 1x3, 1x3

Last two sets were damn hard. Shoulders fatigue quickly but I think I'll stick to 5x5 and keep the weight at 47.5kg for the next session.

Still got a niggling pain on the top half of my left thigh. Hopefully that will go away soon..

[Soofy]

Monday 19/10/2009

Squats
Weight: 102.5kg
Reps: 1x5, 1x5, 1x3, 1x4, 1x3

Damn hard sets. The pain on my thigh is more acute, I think its due to improper warm up. I do practice leg swings, bodyweight squats and stretching but nothing with the bar. So from now I will do 2x10 60kg squats for warm up then jump on to 5x5 102.5kg on friday.

OHP
Weight: 47.5kg
Reps: 1x5, 1x5, 1x5, 1x5, 1x5

These felt good. Technique feels solid. Breathing at the top is a great help for anyone having trouble with the press. Going up to 50kg.

[grole]

Soofy

Welcome to the forum, good to see you posting here.

I need to invest in some weightlifting chalk, if anyone can recommend a good place to get some (UK) I'd be much obliged.

Not sure where in the Uk you are, but I got mine at a Decathlon store (Thurrock Lakeside) in the climbing section. Outdoor / climbing type shops should have some or failing that you can usually find some for sale on Ebay.

Regards

- Peter

[Soofy]

Thanks Peter

I'm from london, I bought some mueller chalk last week so should be on its way shortly.

[Soofy]

Wednesday 21/10/2009

Got up pretty early like 6:00 to hit the gym at 7:30, I love it this time - empty except for a few hamsters on mills and hardcore lifters. First time doing serious warm up sets, which is pretty disgraceful but it's never too late.

Front Squats

Warm Up: 5xbar, 3x60, 1x5

Didn't feel that sharp pain in my hip muscle like before, only a slight irritance, which should go away if I keep up the warm up sets.

Training Weight: 85kg

Sets: 1x5, 1x5, 1x5, 1x5, 1x5

Felt good, although was hard. I keep trying to grasp the bar with my hands so I need to remember to let it settle on my fingers and let my chest and clavicles do the holding. Going up to 87.5kg next wednesday.

Deadlifts

Warm up: 5x60, 3x80, 1x100

Felt good, felt ready to lift some serious weight:

Training Weight: 140kg

Sets: 1x5, 1x5, 1x5

Those were nice sets, no bending of the neck as I made sure i looked 6 feet ahead of me on the floor, it helped a lot. I could've done a lot more but one step at a time. Going up to 142.5kg next wednesday.

Ate a banana and an apple after. Had a bowl Cottage cheese when I got home. (So easy!)

[Soofy]

Nutrition

6:30 Morning: Massive bowl of muesli and rooibos tea.

7:30 Workout

8:40 Post work out meal: Apple, Banana, Cottage Cheese

11:00-1:00 Snack: Raw Almonds 40g

1:30 Lunch: 3 Boiled eggs and peanut butter (mmm)

5:30 Dinner: Broccoli, Spinach, Sweet Potato, Chicken Breast Fillet (oven cooked from raw)

19:45 Snack: Raw Almonds 40g

21:00 Post Sleep Meal: Cottage Cheese & Peanut Butter

[Soofy]

Friday 23/10/2009

Got up at 6:30 again, got to the gym for 7:30, soon as I got to the squat rack fire alarm went off! So I started areound 7:L35 with lectures in one hour, pretty tight.

Squat

Warm ups: 5xbar, 5x40kg, 3x80kg

Training Weight: 102.5kg

Reps: 1x5, 1x5, 1x5, 1x5, 1x5

These were enjoyable and challenging. My form is coming together. There was a fellow 5x5 lifter doing squats as well which was great as he got to see my form and said it was good. I'm sticking with high bar, low bar is too uncomfortable. When I know my last rep is going to be damn hard I focus on keeping my chest up and lifting it and my hips in unison- really does the trick. I don't have any strains in my back and neck any more as I keep focusing 6 feet ahead of me on the floor. Hope to go up to 105kg on monday. Hopefully I'll be able to post a video up next week if a friend can bring a vidcam.

OHP

Forgot to warm up...oh well!

Training weight: 50kg

Reps: 1x5, 1x5, 1x5, 1x5, 1x5

Pretty hard but I managed. Have to remember to warm up as my shoulder are feeling it. Going up to 52.5kg on monday

did some pull ups after around 15 (1x10, 1x5)

decent work out in all can't wait till monday.

[Soofy]

O yea I forgot to post my goals for the New Year.

Sqauts: 120kg+ 5x5
Deadlifts: 180kg 3x5
Front Squats: 100kg 5x5
Press: 70kg

Those goals may or may not change depending on how these next workouts go. Still on Stronglifts beginner so should see some decent gains.

[Soofy]

Weigh-In 25/10/2009

82.0kg

Heaviest I have been in 5-6 months but to be expected

[Soofy]

Monday 26/10/09

7:30 in the gym, got the rack by the mirror which I'm not too fond of, but it'll do.

Squat

Warm-ups: 5xbar, 3x40kg, 3x60kg, 2x80kg

Training Weight: 105kg

Reps: 1x5, 1x4, 1x5, 1x5, 1x4

Very hard sets. Technique was not 100% so going to stick at 105kg.

OHP

Warm-ups: 5xbar, 3x30kg, 3x35kg

Training Weight: 52.5kg

Reps: 1x5, 1x5, 1x5, 1x5, 1x5

Hard sets, I sensed my back archin on the last two sets. Technique isn't 100% so going to stick at 52.5kg to prevent injury.

Overall tough workout. Going to eat like a madman today.

[Soofy]

On a brief hiatus to let my leg recover. Going to do some running everyday, eat loads and sleep loads.Hopefully be back up too 100% next friday to do 105kg squat.