Van's Training Log

[Van]

Squat:
warm up: 1x5 - BW, 1x5 - bar, 1x2 - 95lbs, 1x4 - 135lbs, 1x3 - 185lbs 1x1 - 225lbs
3x5 - 240lbs

OHP:
warm up: 1x5 - bar, 1x4 - 65lbs, 1x3 - 85lbs
1x2 - 95lbs

I was tired. I was unmotivated. I expected to stall today. When I couldn't even do 2reps on OHP I gave it up.
I wonder if I can go to the gym tomorrow and finish the workout! A workout without squats! blasphemy!

Considering that the gym have changed their opening hours to 4pm on saturday(I have classes til 6) and not at all on sunday, my Sun/Tue/Thur workout week is fucked up now. So yes, they've sealed the deal. After torturing me for months they've managed to get me gone finally. This weekend I'll drive around and find a new place to train. The good thing is that my lifts are pretty decent, so I won't feel too noob even in a new environment. We'll see how it goes. Wish me luck!

[Van]

...continued from yesterday

OHP:
warm up: 1x5 - bar, 1x4 - 65lbs, 1x3 - 85lbs
5/5/4/4/4 - 95lbs
Third stall at this weight.Will I never get past this!!

Deadlift:
warm up: 1x5 - 135lbs, 1x4 - 185lbs, 1x3 - 225lbs, 1x2 - 285lbs
1x5 - 315lbs

Pull-ups:
5/5/5

I thought coming in fresh, no squats to tire me out I should have gotten 5x5 OHP....but I didn't...

[Van]

Squat:
warm up: 1x5 - BW, 1x5 - bar, 1x5 - 95lbs, 1x4 - 135lbs, 1x3 - 185lbs, 1x2 - 225lbs
3x5 - 245lbs

Bench Press:Deload 10%(135lbs)
warm up: 1x5 - bar, 1x4 - 85lbs
5x5 - 120lbs

Barbell Row:
warm up: 1x5 - bar, 1x4 - 95lbs 1x3 - 135lbs
5/4/4/4/3 - 165lbs

Dips:
warm up: 1x5 - BW, 1x4 - 25lbs
5/1- 55lbs

Barbell Curls:
8/6/5 - 60lbs

Today's workout took over 2 hours....Forgot my watch and just averaged rest times. Bad idea to forget watch.....

[Van]

Squat:
warm up: 1x5 - BW, 1x5 - bar, 1x4 - 95lbs, 1x4 - 135lbs, 1x3 - 185lbs, 1x2 - 225lbs
3x5 - 250lbs

OHP:Deload 10%(95lbs)
warm up: 1x5 - bar, 1x4 - 65lbs
5x5 - 85lbs

Deadlift:
warm up: 1x5 - 135lbs, 1x4 - 185lbs, 1x3 - 225lbs, 1x2 - 285lbs
1x4 - 325lbs
Really slow deadlifting again today. 3 second negatives. That's just how slow I have to move to not make any noise. I'm accepting it as a good set and will up weight next workout.

Rope pullups: 4/4
neutral/pronated grip: 4/4(alternated hands on second set)
strict chinups: 7, kip chins: 3(same set)
5 sets total 26 reps of various upward pulls


feet elevated prone bridge:
3 sets
didn't time tem lost my watch at the gym. I can't train with it on. messes up my lifts believe it or not. I don't remember leaving it anywhere, but clearly I did.

[Van]

Squat:
warm up: 1x5 - BW, 1x5 - bar, 1x5 - 95lbs, 1x4 - 135lbs, 1x3 - 185lbs, 1x2 - 225lbs
3x5 - 255lbs
Do I have too many warmup sets??

Bench Press:
warm up: 1x5 - bar, 1x4 - 65lbs, 1x4 - 85lbs, 1x3 - 105lbs
5x5 - 125lbs
Lots of extra warmup sets here. watching form carefully. Started to pause at the bottom because that's how they do it in powerlifting.
I will not stall at 135lbs for a third time!!

Barbell Row:
warm up: 1x5 - bar, 1x4 - 95lbs 1x3 - 135lbs
5x5- 165lbs
Awesome!

Dips:
warm up: 1x5 - BW, 1x4 - 20lbs, 1x3 - 40lbs
5/4/4 - 55lbs
Should get them next time.

Barbell Curls:
8/7/5 - 60lbs
I can't manage to do 3x8. I'm doing curls because my biceps are actually weak. Maybe I should 5x5 them instead.

One leg Dragon Flags:
3x8

[wrenchhands]

You only need as many warm up sets to hit your max weight without injury, right? So did you?

[atypical1]

Good work. Not sure if you have too many warm up sets or not. What other warm up work do you do?

james

[Van]

I do about 10 minutes warmup of 3x10 shoulder dislocations, 3-4 hip mobility exercises, 2-3 glute activation exercises and a couple ankle mobility exercises. mostly derived from Mehdi's articles. I will usually mix them up and do different exercises every workout.

When the squats were lighter it was just a few warmup sets, now it's 6 sets! They don't tire me out so much, but they do take up extra time.

http://stronglifts.com/shoulders-dislocations/
http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/
http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/
http://stronglifts.com/how-to-improve-your-ankle-mobility/

[atypical1]

Yeah, that' probably overkill on the warm up sets. I typically do some mobility work then three sets of warm up. First warm up is at 50% of my working weight, second is at 60%, and last is about 70%. I do 5, 5, and 3 reps for those sets.

james

[Van]

Ok, sounds good, thanks james. I need to shave some time off my workouts too. I was just following the warmup rules from the ebook till now. This is exactly the point you guys are always trying to make. We are still beginners and knowing your body and stuff like this comes from experience.
So, keep the mobility work, cut the extra warmups. It's enough to break a sweat and get me flexible enough for the workout.

[Van]

mmmm....Fried calamari and buffalo wings.... they call it a monster burger 1/2 pound beef with eggs, extra bacon and ham, three types of cheese and the usual lettuce and tomato and a mountain of fries on the side.

Japanese beers, Sapporo! I lost count after 5 and a shot of something they call liquid cocaine, no idea what's in it!
Enough to feed a small family for a week in under 2 hours! This is what we work hard all week for! I love the weekend!
And don't tell me this doesn't belong here, drunken nutrition is just as important as training right? Man, that's a lot of carbs...

[wrenchhands]

Will my squat catch up to yours before your OHP catches up to mine.... an interesting challenge.

[mpetry]

Japanese beers, Sapporo! I lost count after 5 and a shot of something they call liquid cocaine, no idea what's in it!

1/3 bacardi 151
1/3 goldschlager
1/3 jagermeister

(used to be a bartender)

nice job on the squats btw!

[Van]

1/3 bacardi 151
1/3 goldschlager
1/3 jagermeister

(used to be a bartender)

nice job on the squats btw!

Thanks for clarifying that now....doesn't make my head feel any better knowing what was in in tho...man....you always regret putting all that crap into you the day after....

And I don't feel weak at all on squats , This stalling when you reach close to 1.5BW is a myth! Been trying to guesstimate how far I can take it and I intend to get to 275 at least without a single stall, and 300 with maybe a deload. A powerlifter friend said, you're a beginner powerlifter when you can 2xBW Squat, 1.5xBW bench and 2.5xBW Deadlift. Anything lower and they really don't acknowledge you.

Short term goal, 2xBW squat!
2xBW squat, that shouldn't be a problem for you right wrenchy

Will my squat catch up to yours before your OHP catches up to mine.... an interesting challenge.

I accept your challenge! Just don't come making any excuses that you didn't eat enough when I surpass your OHP!

Now this is just disgusting! Did I serously eat this!?

[wrenchhands]

Well, to be fair, your OHP is 5 pounds under mine, and my squat is like, 40 pounds under yours.

Never the less.