Vhalros' Training Log

[vhalros]

Squats 245 : 5/5/5
OHP 116 : 5/5/5
DeadLift 254 : 5
Pull Ups : 3/1/0
Planks : 20/15/10

Did the planks with my feet on a bosu ball and my arms extended, hands on a medicine ball. That makes them pretty hard!

[vhalros]

Strength Training

Squats 250 : 5/5/5
Bench 150 : 5/5/5
H.P. Clean 111 : 3/3/3/3/3
Rev Crunch 2kg : 5/3/3

Felt like I had a lot of energy today. Benching 150 felt light; further evidence that this stuff really works, since that felt heavy a few months ago.

[vhalros]

Squats 255 : 5/5/5
OHP 121 : 5/5/5
DL 260 : 5
Chins : 5/3/2/2/1/1
Plank feet on a bosu, hands on a swiss ball : 22s /12s/ 4s


I'm trying to do more volume on the chins ups and pull ups to see if I can increase my numbers. I'm trying to do however many sets it takes to 15, but I couldn't do any more after the sixth set. I'll keep working on it.

Coming up to where I stalled last time on the squats, unfortunately I won't be able to attempt it until next Monday since the gym is closed for Thanksgiving. Hopefully I can blow by it

[vhalros]

Strength Training

Squats 260: 5/5/5
Bench 155 : 5/5/5
Inv. Rows : 10/6/4
Dips : 8/3/1
Rev. Crunch 2kg : 3/2/2

Squats at 260 cleared! Yay! Deloading works.

Some how I forgot today that I substituted power cleans for inverted rows today. Hmm...

Also tried dips. Got eight of them off easily, I think I'll try adding weight when I can do ten on the first set.

[bobu]

Congratulations! Deload is a beautiful word.

[vhalros]

Squats 265 : 5/5/5
OHP 126 : 5/5/5
DL 289 : 2
Pull Ups : 2/2/2/2

Due to a metric conversion error, (my gym's bumper plates are labeled with a mish-mash of kilograms and pounds) I ended up DL'ing about thirty more pounds than was scheduled today. I didn't realize this until afterwards and didn't really have the energy to try another set with less weight though Atleast I know I can claer 289 off the floor. I'll go back down next time.

Also I've been taking my girlfriend to the gym with me and basically been coaching her in the stronglifts program. At least this makes it easier to get out of bed

@Bobu, thanks for the words of encouragement. I'm closing in on a 1.5 x BW squats

[atypical1]

Good job on the deadlift. It's sometimes those small math errors that really end up helpig us out.

Good on taking your girlfriend to the gym and teaching her SL. Not enough women do a dedicated program and I'm always happy when I see them doing actual exercises and not just tricep kick backs and the like.

james

[vhalros]

Squats 270 : 5/5/3
Bench 160 : 5/5/5
HP Clean 116 : 3/3/3/3/3

Ran out of time to do any assistance, as I was trying to show the GF how to power clean, and teaching that is kinda complicated. She seems really interested in olympic lifts, which of course I have no idea how to do. SL should give a good foundational strength for it though. Also, I find the idea totally hot.

As for the missed reps on squats, I think I could have finished, but some one decided to stand outside the cage where the bar would need to go when racked. Since I didn't especially want to crush them I had to bark out "move" (I can't speak in full sentences with 270 lbs on my back).

[vhalros]

Weight Training

Squats 270 : 5/5/5
OHP 126 : 5/5/5
DL 265 : 5
Chins : 5/3/3/2/2/3/2


My plan for the chins and pull ups from now on is to do however many it takes to get to twenty, and add weight if I can do twenty in three sets. Hopefully the extra volume will help, because I'm certainly not getting any where with 3 sets to failure.

@James

Thanks for the props.

As far as the girlfriend, she is worried about getting to big, and actually seems to have kinda a low bar for where "too big" is. For example, I showed her "The Bear" video that people keep linking around here, and she commented that Jolie looked too masculine. She just looks very fit to me, certainly more attractive than the typical twig aesthetic. But I don't really want to tell my girlfriend (or any one else) how she (they) should look.

[vhalros]

Strenght Training Dec 14, 2009

Squats 275 : 5/5/5
Bench 165 : 5/5/5
H.P. Clean 121 : 5/4/3
Pushup : 3/2/1

I've gotten decent at doing one armed pushups, so now I want to work my way to hand stand pushups. The puhsups today were done with my feet on a wall, and my legs at 90 degrees to my torso.

I apparently finally stalled on cleans. I'm not sure why, but I'm excited about that.

[vhalros]

Strength Training December 17th, 2009

Squats 280 : 5/3/1
OHP 131 : 5/5/3
DL 260 : 5
PullUp : 2/2/2/1/1/1/0

HIIT:
Bear 65 : 7/7/5

I was trying to do however many sets it takes to get to 10 on the pullups, but after the 6th set I couldn't do any more, so I settled for 9. I'm still evaluating how well this works compared to the "3 sets to failure" way of doing things. At the moment all I can say is that my arms and lats feel more tired this way.

I also decided to try the bear barbell complex after the work out. My goodness, that is incredibly fun. It is also very exhausting, I got stuck in the hole on one of the front squats in the third round and had to abandon my effort there.

[vhalros]

Strength Training Dec 19th

Squats 280 : 5/4/0
Bench 170 : 5/5/5
P. Clean 121 : 5/5/5
Right Angle Pushup : 3/1/1


My, 280 feels heavy on the squats.
My power clean form feels really solid now, so I've started doing full cleans instead of hang cleans. I may make some videos to diagnose any remaining form issue, I do have a tendency to land a bit wide.

[vhalros]

Strength Training Dec 21st

Squats 280 : 5/5/5
OHP 131 : 5/5/5
DL 273 : 5
Chins : 4/3

Finally did 3x5 at 280 on the squats. I'm getting really close to 1.5 body weight at 3x5. Also made progress on the overhead press.

The small number of chins is not due to exhaustion, but rather due to the gym closing and me running out of time.

[vhalros]

Strength Training Dec 23, 2009
Squats 285 : 3/0/0
Bench 175 : 5/5/5

Forgot my shoes, and had to run back and find them, and then due to the gyms holiday hours, ran out of time to finish the work out. But hey, finally got three sets across with 175 on the bench

[vhalros]

Strength Training December 28th, 2009

Squats 285 : 5/0/0
OHP 133.5 : 5/4/1
DL 278 : 3, alternating grip
Pull Ups : 3/2/1/1/1/1/1

The Bear 70 : 7/7/5

Back after a holiday. Slight improvement on squats, but at this rate I may as well be on an intermediate program. OHP is also getting quite tricky. Not sure what is up with the deadlifts, since I've managed to pull more than that off the floor before; the squats may have tired me out. Finally managed to get out 10 pull ups, even if it took me 7 sets.

The bear is just too much fun.