Treunlneiss' Training Log

[treunlneiss]

Workout #5

Today's workout went very well

Squat 170lbs 5x5
Bench 140lbs 5x5
Pendlay Row 140 lbs 5x5
Dips (idk) but my tri's feel well worked.

The squats went very easy today I just powered through them and really felt my glutes start to work
Bench was very surprising since today the 140 went up without any trouble.
Row's I love but they do kick my ass. I feel it in my back for the rest of the day.
Dips suck but they are definitely getting me stronger and I want to be able to do more of them.

I did eat pretty well today and wasn't terribly tired even though I didn't feel up to the task of lifting. I went out and lifted anyway and feel great that I did.

[treunlneiss]

Workout #6

Ok so I'm not understanding why somedays squats go up so easy and then the next day with only 5 more pounds it takes all my effort to keep form and finish. Today was another so-so day.

Squat 175lbs 5x5 (seemed hard)
OH Press 115 5/3/1/1/0
Deadlift 235 lbs 1x5
Chins negs

Ok so today when I was squatting it felt harder than I though it should. I also had a guy come over and tell me I was leaning too far forward during my lowbar squat and asked me if I knew what a good morning was. lol I took his advice to look up at the ceiling kindly but then didn't do it. I just look straight forward. I didnt want to argue about how I'm supposed to lean forward a little to allow my self to break parallel. Since he at least knew about good mornings I figured he had at least been around a gym for along time so I did concentrate harder on form which might be why the squats seemed so much harder than they did on Monday tonight. I focused on OH Press form a lot as well today and am finding that if I need to deload my OH press to work more on my form. I just don't feel like my form is as solid as it should be on OH Press. Another thing I noticed today was that when I was putting the weight on for the deadlift I realized that the last time I deadlifted I lifted 225lbs instead of 205lbs. lol oops. So I added ten to that to get to todays 235lbs. Silly me 45 +2(45)+2(45)=225 lol I guess I was too tired to add. The negatives are exactly what they have been before, very hard and slightly frustrating. I feel like I am going to be very sore tomorrow morning. Those deads are getting very hard.

[javanek]

Went through a phase where every 5 on bench was a killer, so I understand about the squats. Just keep pressing forward because you're still making progress. As long as your form stays good. Where do you have the bar on your back when you squat? That might be part of the reason for leaning a bit forward if it's a little high or something. Just make sure to keep your weight on your heels. I'd ignore the 'stare up at the ceiling thing myself.' I focus on the spot immediately in front of me. I've heard some mention on the forum about staring up at the ceiling can even make you move too far back. Bad idea to do that. May work for him, but I wouldn't make it common practice.

I not laughing at you about loading the wrong weight, I'm laughing with you. For months I would load the wrong weight on a semi-regular basis. I made myself a chart on the wall next to my routine so I can look at what my working weight is, then look at the chart for how to load the plates. Sad, I know, but it works. Only times I make a mistake now are when I read the wrong week. DOH! But better to push a little harder than load light and think your just doing better. Solid 235, dude. Way to go!

[MysCat]

Having a look at your log, treunlneiss. Great numbers! As you know, you do need to lean forward in squatting, especially if you're doing low bar squats. As long as you're staying on your heels, using hip drive to come out of the hole, and not bringing your chest up, you should be fine. And you're right to ignore the "stare up at the ceiling" advice. That is just so wrong for squatting and so many people do it!

That's an awesome deadlift. I hope to be able to do that some day.

[treunlneiss]

No my deadlift isn't that impressive since I'm not even up to my BW yet. Your numbers are much better than mine for your size. I'm weak lb for lb. I'm fixing that though. In a year or so I should have some acutally impressive numbers to post on here. For now I just enjoy every workout breaking a PR because I'm always increasing the weight. lol

[jj123]

If you're leaning forward too much curl your toes up as Medhi said, this really helped me.

Your lifts are impressive mate. lb for lb as times goes on it'll even out nicely.

Keep it up!

[MysCat]

I still think your lifts are impressive. I agree, it's great to have a new PR every workout and it's great motivation to getting in the gym. I think you'll be posting huge numbers here within a year.

[javanek]

No my deadlift isn't that impressive since I'm not even up to my BW yet. Your numbers are much better than mine for your size. I'm weak lb for lb. I'm fixing that though. In a year or so I should have some acutally impressive numbers to post on here. For now I just enjoy every workout breaking a PR because I'm always increasing the weight. lol

Yeah, but she's a girl. (That's a joke, MC!)

But look at it from a different perspective, 235# is a LOT of weight no matter what bw is. Sure it would be great to hit the 1.5bw squat or 1bw bench, but I'm in the same boat you are. Those are a some high numbers to hit. Pound for pound you're still better than 95% of the rest of the planet. Add to that where you started from. I mean that's up 100# from where you started three weeks ago! What's not to love about that? You'll get there, man. Just keeping making the steady gains.

[treunlneiss]

I know I'll get there. Especially on deadlift because its my favorite and best lift. I supposed I am doing alright. I'm kind of a perfectionist and over achiever as well. I love making progress. In a few hours I'll be back with a my numbers for todays workout.

[treunlneiss]

Workout #7

Todays workout is following a trend that I seem to have found. As the weight gets heavier the lifts become more and more tiring. I must be a genius to figure that out. lol

Squat 180lbs 5x5

Bench : never go onto a bench today I got fed up with waiting and had to go somewhere soon so I found a hammer strength unilateral bench press machine thing that felt better than the other chest press machine and put up some serious weight and pretty much overloaded my chest. I did a few reps on the pec deck as well cuz I was waiting for the squat rack. lol. I think I'll still gain some strength but next time I'm still gonna do 145 because i need to prove i can do it.

Pendlay Rows 145lbs 5x5 These seem to be easier than regular BB rows I had trouble doing a set of 5 with the BB row but with the pendlay getting able to reset myself after each rep lets me power through the weight easier.

Dips 3XF not sure how many reps i did each time just know i couldn't get back up.

Reverse Crunches 3x12 (OMG the first set was easy but the last two were quite painful in a good way.) I'm gonna feel those tomorrow.

Push Ups 3XF These I did after the dips and Reverse crunches my abs and tris were already shot but i went ahead and did the push ups anyway especially since i didnt actually get to bench. The first set I squeaked out 9 good reps before my back sagged and triceps gave. Then the next set was 6 and the final set i got 5 before collapsing in a heap of sweat and lactic acid onto the floor. lol

Then i did my cool down stretches and jogged back to my dorm.

Todays workout felt pretty good I know it sucks that i didn't really bench but oh well. its my least favorite lift anyway. I'd rather have a strong back and butt than nice pecs. lol. Next workout shoudl be on monday. I can definitely feel my legs starting to strain on the squats and i know that before long my form on row is going to cave under the weight. today i could feel my lower back muscles screaming at me when i had finished the pendlays. Oh well 2 steps forward 1 step back. still technically a linear progression. lol

[javanek]

Sounds like a decent enough workout all things considered. I had a hard time with push ups this morning myself. Too bad about the bench deal. I know you say it is your least favorite lift and all though. If that happens again you may want to do presses with dumbbells. That is if your gym has a regular flat bench to do them on. Or flyes are good too.

Take some ibuprofen for your back and rest up for Monday, dude.

[treunlneiss]

I think next time I will do the dumbbells I just didn't feel like it yesterday. My back is fairly stiff this morning but my glutes are what hurt most. I definitely have reached the point where I need to really try to finish the squats. But after a few hours of sleep i feel pretty good right now.

[MysCat]

Yeah, but she's a girl. (That's a joke, MC!)

Yet one stood still: Dernhelm the young, faithful beyond fear...he heard Dernhelm speaking...'Begone, foul dwimmerlaik, lord of carrion! Leave the dead in peace!'

A cold voice answered: 'Come not between the Nazgul and his prey!...He will bear thee away to the houses of lamentation, beyond all darkness, where thy flesh shall be devoured, and thy shrivvelled mind be left naked to the Lidless Eye.'

A sword rang as it was drawn. 'Do what you will; but I will hinder it, if I may.'

'Hinder me? Thou fool. No living man may hinder me!'

...'But no living man am I! You look upon a woman. Eowyn I am, Eomund's daughter...Begone, if you be not deathless! For living or dark undead, I will smite you....'

...but the Ringwraith made no answer, and was silent, as if in sudden doubt.

Suddenly the great beast....leaped into the air, and then swiftly fell down upon Eowyn...Still she did not blench: maiden of the Rohirrim....slender but as a steel-blade, fair but terrible. A swift stroke she dealt, skilled and deadly. The outstretched neck she clove asunder, and the hewn head fell like a stone. Backward she sprang as the huge shape crashed to ruin....

[treunlneiss]

I love it myscat! Hell hath no fury like a woman scorned is another one of my favorites. lol
Better watch out javanek, she's coming for you.

[jj123]

Not a bad workout on Saturday tbh.

You'll find with squats that some sessions you will just hate them. I go through periods like that lol.

As for a stiff lower back try some contrast showers, these work wonders!