vongSTAA's Training Log

[vongSTAA]

Haha you're too modest Nilan.

Workout B:
- Warm up with dynamic stretches for 10 minutes
- Squat: 45kg
This was somewhat hard, I had to push myself on the last few reps of the last two sets. I guess it's the 5kg increase, but I will squat the same weight next session considering my form probably suffered a little this time.
- Overhead Press: 20kg
Took 2-4 minute breaks this time, was struggling a little.
- Deadlifts: 45kg
Was a little hard but I think my form was better than last time (far from good though), but my grip was really failing me today. It kept slipping. I think I'm using the wrong grip? I used an overhand palm grip, should I use the grip where you place the bar before your fingers instead?
- Pull-ups: 10/6/6
- Ab Work: Prone Bridges - 3x1min, 2xBicycle Crunches

I decided to add a few extra exercises (this wont be a permanent thing, as I'm sure the main workout will be a lot more taxing when I lift heavier): smith machine calf raises 20kg 2x15, dips 8/4/4, barbell curls 15kg 5x5.

[Nilan666]

na i'm honest

should I use the grip where you place the bar before your fingers instead?

I'm not quite sure what you mean by this

I hope you are doing side planks as well?


You have awesome pull up strength man! 10 pull ups so early into the program is no joke! Massive

[vongSTAA]

http://stronglifts.com/images/deadlift-proper-grip.jpg

That is what I meant lol I decided to check out the How To Deadlift article again and realised that the reason my grip was slipping was because I was using the wrong grip haha.

Oh crap, I forgot about side planks! Is there any recommendation for the amount of times I should do planks and side planks? Would 3x planks then 6x side planks (3 each side) be too much?

Thanks man, but that's only because I bought a pull-up bar months ago before I started lifting weights and after barely being able to do 1 pull-up, I managed to do 5 or (using GTG) so after about 3 weeks. I didn't use it too often after that though lol.

[Nilan666]

What's GTG man?

regarding planks here's what i do

1st Set
Prone position, rest 1-2 min
Side planks-left, rest 1-2 min
Side planks-right, rest 1-2 min

2nd Set
Prone position, rest 1-2 min
Side planks-left, rest 1-2 min
Side planks-right, rest 1-2 min

Your 2nd set will be much tougher than your first. So aim to keep the same time for both. Like i can hold the plank for 2 min in prone position for 1st set but i bomb in the 2nd set Obviously there is still work for me to do as well.
Also in the side planks you will very soon realize one side is stronger than the other. My left side is weaker, so i prefer doing that side first.

[Bluegreyhound]

What's GTG man?

Grease the groove. Basically, do often.

[vongSTAA]

Yeah, basically I just put the pull-up bar between a doorway and every time I walked nearby/pass or felt like it, I would go the bar and do 1-3 pull ups.

Alright I'll definitely follow that routine, thanks!

[vongSTAA]

Workout A:
- Warm up with dynamic stretches for 10 minutes
- Squat: 45kg
Felt much better than the last time and I am quite sure I maintained decent for throughout the sets so I will probably increase to 50kg next monday, I have a feeling it'll be tough though.
- Bench Press: 27.5kg
This was pretty tough, I was struggling most of the time and I would say I had some technical failure in the last set, maybe last two even. I'll repeat the weight next time. Was pretty frustrated at my very last rep which just completely failed. I got it up eventually but form just went completely off.
- Barbell Row: 20kg
I couldn't find the 22.5kg fixed barbell so I just repeated the weight. My form felt pretty good so I might go straight up to 25kg, unless a 22.5kg barbell appears lol
- Dips: 8/4/4
Form is feeling much better than last time, but I think I am going too low - is there anything wrong with this or is it okay if you go past 90 degrees?
- Ab Work: Prone Bridges - 2x1min, Side Planks - 2x20-30 seconds (2x each side, left side was shorter)
- Cool down with static stretches for about 5-10 minutes

Extra exercises: barbell calf raises 25kg 2x20, chin ups 7/5/5, barbell wrist curls 12.5kg (overhand)

[Nilan666]

Dips...go as low as is comfortably possible without letting your feet touch the ground. If you can go as low as you say you are going, consider yourself lucky. People take months to get decent 90 degree dips.

[vongSTAA]

I will get a mate to see how far down I really am going, but it definitely feels like its 90 degrees or lower - I could be wrong lol.

I'll probably start recording videos soon (like 2 weeks maybe) to make sure my form is good, but I am confident squat form is still decent. However my deadlift needs improving.

[vongSTAA]

Workout B:
- Warm up with dynamic stretches for about 10 minutes
- Squat: 45kg
I wasn't in the best condition after a very late night and 2 exams so I decided not to increase the weight, but I'm glad I did because I really got to work on my form.
- Overhead Press: 20kg
Again, didn't feel like increasing the weight (considering the next option up is 25kg!) but the weird thing is it didn't feel that much easier since the last time I did overhead press. Mostly worked on form, picking up a few tips I've read since last time.
- Pull-Ups: 10/6/6
The olympic barbell (there's only one which is on the only squat rack) was being used (on a side note, first time I have seen anyone do squats besides me, but they weren't going very low, no where near breaking parallel) so I decided to do pull-ups first. I reckon a few reps were half-assed pull-ups though.
- Deadlift: 50kg
Wow I really feel like I am getting the hang of deadlifts now. My form felt really good and it seemed like my back was pretty straight. I'll probably record a video of my deadlift and squats soon.
- Ab Work: Prone Bridges - 2x1min15secs, Side Planks - 2x35-45 seconds (improvement was because I did the easier version this time, using my elbow/forearm instead of my hand to maintain balance)

Extra exercises: barbell calf raises 30kg 2x20, barbell wrist curls 12.5kg (overhand&underhand) 2x15

[vongSTAA]

Workout A:
- Warm up with dynamic stretches for about 10 minutes
- Squat: 50kg
Felt a lot easier than I expected, but I'll repeat the weight next workout anyways.
- Bench Press: 27.5kg (not including bar & collars)
Was struggling a little and I felt a little unsafe considering I didn't have a spotter this time, but managed to push through all reps, I think the weight including bar and collars is around 35kg.
- Barbell Row: 25kg
- Dips: 8/5/5
Just wondering, when you dip down - should you try to move your body forward a little? So that your elbow makes a 90 degree angle? I have a feeling my form is off and I am dipping with my elbows out at my sides sometimes.
- Ab Work: Prone Bridges - 2x1min15secs, Side PLanks - 2x40-50secs
I really underestimated the effectiveness of these exercises previously, thanks again Nilan for recommending them. I can really feel my abs getting stronger and a lot harder (size has increased a little too I think).

Extra exercises: barbell calf raises 30kg 2x20, chin ups 8/6/6, barbell wrist curls 12.5kg 2x15

[vongSTAA]

Workout B:
First time ever I had a morning session, had to because I was going to be busy after my exams.
- Warm up with dynamic stretches for about 10 minutes
- Squat: 50kg
Form felt good and weight wasn't too hard, so I tried as deep as ATG (usually I'm halfway between parrallel and ATG).
- Overhead Press: 20kg
I think I really improved on my form here and it felt harder than it usually does (I used a narrower grip so my elbows would be more in front of the bar at the starting position, is this correct?). Also made sure to squeeze my glutes and hamstrings as I was pressing.
- Deadlift: 55kg
It's getting better, I think. Weight wasn't too bad.
- Pull-Ups: 11/7/7
Is it normal that I have to jump up (to the top position) at the start to get going? I am pretty sure I go all the way down (or close to) for most of my reps, but for some reason I can't start off lol
- Ab Work: Prone Bridges - 2x1min15secs, Side Planks - 2x45secs

Extra exercises Dips 5/5/5 (felt like working on my form after realising what I did wrong on Wednesday, but didn't want to work out my triceps too much)

[vongSTAA]

Workout A:
- Warm up with dynamic stretches for about 10 minutes
- Squat: 55kg
Form was still good I think, but I did struggle a little towards the end and wasn't going as deep (still below parallel though).
- Bench Press: 27.5kg (excluding bar & collars)
Yeah form was pretty good and I touched my chest or at least almost did every rep, I also held it there for 2 seconds most of the time. I have a feeling though my balance is slightly off, is this because I'm not keeping my shoulders and back tight enough?
- Barbell Row: 25kg
Form was a bit off today, will repeat.
- Dips: 7/5/5
Ok I think I am finally doing dips right now.
- Ab Work: Prone Bridges - 2x1min30secs, Side Planks - 2x45secs

[Nilan666]

Ab Work: Prone Bridges - 2x1min30secs

Awesome work on the planks vongSTAA!

[vongSTAA]

Hey Nilan, thanks!

It was really hard but I decided to really push it on the planks today, my arms and elbows were really giving in as well, they were practically shaking lol.