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Lockout
03-10-2008, 06:26 PM
Hi all!
I lift alone, so I figured I should post a journal for some extra motivation.
The journal's called 'Pump Up the Volume' cos I'm just coming off of a 5x5 program (as described by madcow), which was fairly low volume. I never felt pushed, so I'm gonna lift some more :) .

The 'little big man' refers to the fact that I'm 5'4", 170 lbs, and intend to stay below 175. However, I plan to stay as strong as anyone else!

I'm interested in Oly lifting and have been trying to locate someone or somewhere that'll teach me the lifts. For now I'm gonna settle for movements that'll help me with Oly lifts later.

I will squat 3 days a week.
I will pull 3 days a week.
I will press 3 days a week.

Well, enough talking...

Lockout
03-10-2008, 06:52 PM
03/10/08

Poundage...SetsxReps

Back Squat (warm up)
135...1x10
225...1x5
Back Squat (work)
265...1x5
275...4x5

Push Press
135...2x3
155...1x2 (failed one)
155...3x3

Pull-Ups
BW...3x6

Power Shrugs
135...1x10
185...1x7
225...1x3 (bad idea)
195...1x6

Good Mornings
95...1x10
115...1x10
135...1x10

Pull-Throughs
30...2x15



My first session with so much work...and it was hell. My last set of squats was very suspect. I'm still gettin used to Push Presses & power shrugs (definitely need straps for these).
Music was some Jackie Wilson & Chaka Khan :thumbup:

P.S. I saw a couple guys doing a workout where they hold a 25lb plate in front of them, then twist it side-to-side like a steering wheel...i guess they're all about "functional" exercises, lol.

Lockout
03-12-2008, 06:03 PM
Wednesday
3/12/08....."Light" Recovery Day

So after reading through a couple other journals, I felt pathetically weak & inspired today. I took the day off from work to go see the dentist, so my energy was a little higher (though my gums are apparently infected).

Weight...167.5 (yikes, a little too much weight loss for me. i'll make up for it tonight)

Exercise
Poundage...SetsxReps

Pull ups
BW...3x6

Front Squat
135...1x6
185...1x5
225...3x3

One Arm DB Standing Press (no leg drive, each side separately)
45...1x8
55...2x6
60...1x5

Snatch Grip Deadlifts from 6" platform
135...1x8
135...1x6
135...15 in 40 seconds (was aiming for 30 secs)

RDLs
135...3x10

Side Bends (with DBs)
55...2x10 (left)
55...2x10 (right)

Standing Sit Ups
37.5...1x10
42.5...2x10

Got the Raised platform Snatch grip deadlifts idea from a Poliquin article. Good Lord, those are hard!
Also, first time doing Standing Sit Ups...kept losing my balance, so I stuck with light weight.

All in all, a pretty good workout. Listened to Black Uhuru the whole time...time to eat!

Lockout
03-14-2008, 07:45 PM
FRIDAY
03/14/2008

Forgot my notebook today, will try to remember...

Weight: 171 lbs

Exercise
Poundage...SetsxReps

Warm up Squats
135...1x10

Speed Squats
175...5x2 (8 seconds between sets)
175...5x2 (5 seconds between sets)

Push Press
135...1x3
155...1x2
175...1x1 (fail)
175...1x1
185...1x1 (fail)
185...1x1
135...1x3

Squat Cleans (practicing form)
60 kg...5x3

Front Squat Warm Up
135...1x5

Concentric Front Squats (from as low as possible)
135...1x2
185...1x2
205...2x2

Pull Ups
BW...3x6

Grip Work:
pinching 3 10lb plates, holding 95lb dumbells

So-so workout...the cleans drained my energy even though the weight was low. Also no music today :(

Lockout
03-18-2008, 07:46 AM
MONDAY
3/17/2008

Weight - 169 lbs
Had to work all weekend, so i didn't sleep & ate lots of fast food...
felt like crap and, understandably, yesterday the bar felt like 200 lbs

I did some squat jumps with the bar
then I practiced some jump shrugs, cleans & strict presses with 40kg & 60kg. More cardio than anything else...
I'll do my heavy squat training today (tuesday) instead

Notes: I don't have any greater confidence in my clean form now than I did a month ago. I think I'll lay off til I find an actual coach or somebody who knows what they're doing.

Lockout
03-19-2008, 08:23 AM
TUESDAY
03/18/2008

Weight: 174.5

Squats
135x8
225x5
275x5
275x5
275x5
275x5
275x4

Push Press
135x3

One Arm Standing DB Press
50x5
60x4 (puny left hand), 60x5 (right hand)
60x2 (LH), 60x3 RH)

Pull Ups
BWx6
BWx6
BWx6

Good Mornings
135x10
135x10
135x10

Glute-ham-gastroc
BWx3
BWx3
(did not realize how hard these were)

Reverse hypers
BWx15

PreWO nutrition:
2 scoops Muscle Milk, 2cups milk
Stevie Wonder, Talking Book

PostWO nutrition:
Spicy Baconator, Coke Zero
Two scoops Whey, one tsp sugar
1/2 an episode of Dexter

Notes:
I don't know if it was the lack of sleep on the weekend, monday's light lifting, or if i've finally encountered this so-called 'overtraining', but i felt very weak. Between my squat sets, I would sit for 5-10 minutes panting & drinking water. My wrists & entire lower body were shot, I couldn't do my heavy push presses & did DB presses instead.
I've realized my programming is bad & in the future I'll do heavy squats & heavy presses on separate days. I may even start benching again...

Lockout
03-29-2008, 09:52 AM
SATURDAY
03/29/2008

Weight: 168

I've been out the past wk and a 1/2 sick, and now I'm even weaker. I suppose not the worst thing in the world, as i haven't taken a break since Christmas. I've also changed the routine up a bit...call it an intermediate's ADD...and started benching again.

Front Squat
135x5
185x5
225x3
225x3
225x3

Bench Press
115x8
135x8
155x5
165x4
175x3
175x3
175x3
185x3
185x2

Good Mornings
135x10
135x10
135x10

DB Lunges
50(2)x10
60(2)x10
65(2)x10

I had planned to do more, but my grip was failing me, and i was out of energy.

Lockout
04-02-2008, 10:57 AM
TUESDAY
04/01/2008

Weight: 167

Squat
135x8
225x5
275x2
295x2
315x1
Really disappointing...I was hoping for at least 315x2 if not x3, but the single barely made it

DB Incline Bench Press
65(2)x5
65(2)x5

Clean Pulls
135x5x3

Military Press
95x5
115x5
135x1

Dips
BW+45x6
BW+45x6

Disappointing squat, press, even dips were unusually hard...but for now i'll blame my lack of progress in the on being sick.

Lockout
04-04-2008, 07:57 AM
THURSDAY
04/03/2008

Weight: 168

Squat
135x8
225x6
265x5
275x4
285x3
275x4
275x4

Planned to do max bench but my shoulders were shot

Standing Abs

Squats were good, though I feel I need to sit back more while doing them. Unfortunately, on one of my last sets, the bar slipped of my back a little and i had to push it back onto the rack with my hands. My shoulder was in agony I couldn't do the max bench press I was planning to do.. :(
I don't feel any pain today, though, so I'll bench tomorrow instead.
I feel this journal may be cursed...I was making progress before I started, I swear :)...now, only illness & injury

Lockout
04-05-2008, 10:55 AM
SATURDAY
04/05/2008

Weight: 167

Bench Press
135x6
185x4
185x4
185x4
185x4
185x4

Good Mornings
135x10
135x10
135x10

Glute-Ham-Gastroc Raise
BWx5
BWx5
BWx5

One Arm DB Bent Over Row
65x6
75x6
75x6

Squat
135x6
225x5
225x5

Triceps are on fire...and again having problems keeping the bar on my back during squatting.
I'll start deadlifting again on Monday

Lockout
04-07-2008, 06:51 PM
MONDAY
04/07/2008

Weight: 168

Squat
135x5
225x5
275x2
305x5 ! Hell Yea...dancing around the gym

Bench Press
95x12
155x5
155x5

Deadlift
135x5
225x5
225x5
275x3

Sumo DL (trying these for the first time)
135x10
225x5
275x1 (2nd one fail)

Pull Ups
BWx6
BWx6
BWx6

Dips
BWx5x10

Feel very good about the 305x5 squat, especially since I could only get 315 up once last week. Not being sick helps, & my form was much better today. Sumo deadlifts didn't feel so bad, even though I'm not sure I'm doing them properly. I'll keep rotating them with conventional DLs.
Triceps on my right arm starting to give me trouble though...

Lockout
04-07-2008, 07:25 PM
Just to clarify my program for the next few weeks. I'd welcome any comments on it. I've been lifting seriously for about 4 months, and current maxes are:

Squat - 325 (though today's 305x5 suggests I could beat this)
Bench - 210x2
Deadlift - 280x4

My biggest weakness by far, is my grip. My back (lower & upper) could also use some work.
Here's the plan (all % are from 1RM)

Wed/Thu............Saturday............Monday
Squat..............Bench...............Squat
80-90%.............80-90%..............max
5x5..................5x5.................Bench
Bench..............Squat...............60-70%
max................60-70%..............2x5
.....................2x5....................Deadlift
...........................................somethin heavy
grip work........post. chain work......dips
abs...............lunges...................pullups

I'll only deadlift every other week, substituting cleans & high snatch pulls in between DL weeks. I'll also do some additional grip work on Sundays.
The assistance work is in italics. These will be done with light weight, usually for 8-10 reps.
"max" can mean attempt 1RM, 2RM, or 3RM. I may sometimes substitute speed work on max day, if I am stalled, or feeling overtrained.

Lockout
04-10-2008, 08:00 PM
THURSDAY
04/10/2008

Weight: 168.5

Had a protein shake before training that did not go down well. Session was productive, but very difficult.

Bench Press
135x6
135x6
185x3
205x3
meh, about what i expected. i hate my bench

Squat (really didn't feel it today, but tried to stick it out)
135x6
225x5
285x5
285x5
285x1 (lost the 2nd rep)
275x5
275x5
185x8
On the 3rd set, I started to GM the weight pretty badly and lost it...:(

Weighted decline Sit-Ups
BWx5
BW+25 x5
BW+25 x5
BW+25 x5

Deadlifts (for grip)
For these, I wrapped a towel around the bar and put gloves on to simulate a 'fat bar', and held at the top for ~5 secs.
Sumo style:
135x5
225 - 4 singles
take off the towel, keep the gloves, Conventional style:
225 - 4 singles

DB static holds w. 100lbs

Notes: I'm not sure if my back is getting stronger, or getting injured. I'll probably skip the posterior chain work on saturday.

Lockout
04-12-2008, 10:46 AM
SATURDAY
04/12/2008

Weight: 168 (morning)

10 pullups to warm up
Bench Press
135x8
185x5
185x5
185x5
185x5
155x8

Squat
135x10
225x5
225x5

RDLs
135x10
135x8

Pendlay Row (don't know why I did these)
135x5
135x5

Notes: Pretty good. I'm trying to be patient with the bench.
I also need to learn to just get out of the gym and not do countless pointless assistance movements.

Lockout
04-14-2008, 07:03 PM
MONDAY
04/14/2008

Weight: 170

Squat
135x8
225x5
275x3
275x3
:( Did NOT have it in me today. Perhaps not recovered from the soccer game i had on the weekend. I was gonna attempt some PRs but I felt that was just not gonna happen.

At this point, a smart trainee would go home and come back strong tomorrow, but i'm a bonehead and tried to tough it out..:bang:

Bench Press
95x12
135x7
135x7
135x7
Using lower weight and really trying to arch my back and drive my heels into the ground.

Deadlift (Conventional)
135x5
225x3
275x1
275x1
295x1 (PR, I guess)

245x3 (to knees)
275x3 (to knees)

Notes: I brought chalk to deadlift for the first time, & realized that my grip (though still weak) is not my limiting factor..i'm really weak off the floor.
On the PR it took me like 5 seconds to break the ground, then the bar flew up...I'll keep working on the lower portion of movement for the next couple weeks to see if that'll help

Lockout
04-16-2008, 08:40 PM
WEDNESDAY..........High volume squats; Max Bench
04/16/2008

Weight: 170

Got my Inzer belt in the mail yesterday. Ready to try it out. Also, left work early, so no reason to feel tired...no excuses today

Bench Press
135x6
155x5
185x4
210x4 (PR)

Squat
135x8
225x5
275x5
285x5
295x4 (belted)
285x4 poor form
225x6 (belted). This was partly a back-off set, partly to get used to the belt.

1 Arm DB Rows
65x8
75x6
80x5

Lunges
95 (high reps) Mostly for recovery & stretching

Pullthroughs
low weight (high reps)

Notes: Solid session. The belt actually threw me off a little. I felt tighter in the hole, but strange on the way up. I'm sure I'll feel more comfortable after a few more sets.
My previous PR on the bench was 210x2. It's probably cheating for a novice lifter to mention PRs. After all, I get one almost every wk...but whatever...

Lockout
04-23-2008, 10:53 AM
Internet's been down for a while, so I'll recap the last few workouts

FRIDAY
04/18/2008

Finally found an Oly lifting club that's less than an hour away. The guys there aren't expert coaches or anything, but they know what they're doing and are pretty helpful. Gonna start coming here on Fridays....

Did lots of reps with :
Hang Cleans
Hang Snatches
Snatch Balances

SATURDAY
04/19/2008

Weight: 168

Squat
135x8
225x5
225x5
225x5

Bench Press
135x6
190x5
190x5
190x5
185x5
135x8

DL
135x5
225x3

DL to knees
275...5 singles

Bench assistance was on the schedule...but that didn't happen

MONDAY
04/21/2008

Weight: 172 (thanks to signori quizno, senorita chipotle, & five guys that i know)

Squat
135x8
225x5
305x3
305x3
305x3
305x3
305x3

Bench Press
135x4
165x4
195x3
195x3
195x3
195x3
165x8

GHR
BWx5
BWx5
BWx5

Bent Over Rows
95x8
145x5
145x5
145x5

Notes: Was dead tired when I got to the gym, so i'm glad i was able to make it through the 2-hr session. My shoulder likes to act up when i squat, which gives me problems in the bench...

I'm changing my program again, so as to incorporate oly lifting on friday. To commemorate the 2nd page (which i should be on soon), i'll be living up to the title of the journal... Squatting four days a week, benching 3 days & DLing 3 days in addition to cleans & snatches. I'll see how long it takes for me to kill myself

Lockout
04-24-2008, 09:47 AM
WEDNESDAY
04/23/2008

Weight: 171 lbs

Sumo DL
135x8
225x5
275...3 singles w. 20 second rest periods
305...3 singles w. 20 second rest periods
315x1 (PR)

I don't know if it's just because this is the first time I've ever done DLs to start a workout, but it seems my Sumo pull is far better than Conventional. Even the PR wasn't that hard.

Bench Press
135x8
185x4
was going to attempt some sort of max, but that 185 was tougher than usual. Did some speed benching instead.
95...6 sets of 3 with 15 second rest periods

Squat
135x8
225x5
245x4 (paused 3 secs at bottom)
255x4 (paused 3 secs at bottom)
255x4 (paused 3 secs at bottom)
Killed my shoulders again while squatting.

1 Arm DB Power Press
55x2
65x1***Right shoulder explodes***

I don't understand my shoulder problems..the right one usually acts up when squatting, & sometimes when pressing, but the pain is gone by the next morning. I'm probably gonna start including some shoulder health exercises.

Nik00117
04-24-2008, 11:38 AM
I will squat 3 days a week.
I will pull 3 days a week.
I will press 3 days a week.

If ya mean 3 sessions a week you sir need to revautes your plan. I assure you such a plan will work in your dissfavor. Pretty soon you'll be feeling it and be burnt out. I'll tell you what you do

Squat ocne a week
Pull once a week (better be doing deads)
Bench once or twice, I suggest once.

An idea could be this
Monday-Legs
Tuesday-break or light cardio
Wednesday-Bench
Thursday-break or light cardio
Friday-Bench
Sat/Sun call it rest dude.

Your muscles don't grow in the gym, they grow outside, so you gotta stay outside the gym.

Lockout
04-27-2008, 02:38 PM
Thanks for the advice.
I haven't really had any problems with squatting 3 times a wk though. Most powerlifters squat at least twice a week.
Whether I squat 3 or 4 times a wk, I try to vary the volume and intensity of it so as not to overtrain.
I'm also pretty flexible, so if I do begin to feel burned out (which hasn't happened yet), then I'll likely back off for a week or so.

Lockout
04-27-2008, 02:42 PM
FRIDAY
04-25-2008

Did a crapload of hang power snatches, a few from the floor and ~five sets of light overhead squats. The weights were all light, since my form is too inconsistent now to worry about going heavy.
The snatch, by the way, is the most awesome exercise anyone can do in the gym. Everyone should learn it.

Lockout
04-27-2008, 02:45 PM
SATURDAY
4-26-2008

Wt: 171.5

LIGHT DAY
Squat
135x8
225x5
225x5

Bench Press
95x10
135x6
135x6

Deadlift (Sumo, I think I'm gonna stick with this.)
135x8
205x8 singles, short rest

H-Rolls (trying these out)
10x12
10x15

Notes: Felt pretty good. Think I'll try for a squat PR on Monday.

Lockout
04-29-2008, 07:15 AM
MONDAY
04-28-2008

Wt: 170.5

Had to wake up at 4 in the morning and was tired all day. Took a lot of caffeine during the workout.

Squat - Heavy, hi volume
135x10
225x5
275x3
307.5x3
307.5x3
307.5x3
307.5x3
307.5x3

Bench Press - Heavy, low volume
95x8
135x6
185x3
205x2
220x2

Sumo DL - Medium (these actually turned out to be pretty hard...cos of the squats i guess)
135x10
225x3
275x4 singles with short (<30 seconds) rest
275x4 singles with short (<30 seconds) rest

Pull Ups
BW 5x5

20 KB (1 pood) swings superset with 10 DB (20 lbs) Lunges...2 rounds

Lockout
04-30-2008, 05:33 AM
TUESDAY
04/30/2008

Wt: 168

Squat - Medium
135x8
225x8
225x8
225x8

1 Arm DB Standing Press
50x5
60x4
had to stop..right shoulder acting up again

Triceps Pulldowns
low weight, high reps

Forgot to do abs..whoops!

Notes: I had to work 23 hours the past couple of days, and will likely have to work late again today. The workouts haven't been that bad, but I doubt I can keep this up.
No wonder so many Americans can't get in shape..work too much & leave no time for exercise. If I had a family, no way could I find time for powerlifting...much respect to those that compete and still take care of their families.
Anyway, more squatting later, plus some benching if my shoulder is still alive.

Lockout
05-05-2008, 10:07 AM
Going back the past few workouts...

WEDNESDAY
04/30/2008

Wt: 172 (but quite hungry)

Squat
135x6
225x2...
discomfort in left hip. If I were truly bad ass, i woulda kept going..but callin it quits was probably the right move

Bench
95x6
135x6
165x4
195x4
195x4
195x4
135x8

Pendlay Rows
95x8
145x1....
shoulda done chest-supported..hip problems again...hobbled out of the gym


FRIDAY
05/02/2008

No problems with hip today
Power Snatch + Overhead Squat
worked up to 45 kg....did a crapload of sets (3 reps)

Hang Snatches
40 kg...another crapload of 3rep sets

seriously, in all i easily did at least 50 snatches. Technique gettin a lot better.


SATURDAY
05/03/2008

Wt: 171

Bench
95x8
135x5

95 + 50 lbs of chains at lockout
x3,x3
(speed sets)-- 7 sets of 3, with 30 secs rest in between sets
First time benching with chains. I really like how it felt actually. Forced me to complete the reps & focus even at lockout.
Normal Bench
95x5
135x5
145x5

Superset Pullups (BWx5) w. Dips (BWx10)
3 sets

Shoulder stuff


SUNDAY
05/04/2008

Squat
135x6
225x5
295x4, horrible set
295x4, much better
295x3, form horrible again...took too little rest betw. sets
275x3, easy but left hip got cranky

GHR
BWx8,8,8

Weighted Decline Sit-Ups
BW+30 x10,10,10

Haven't had any shoulder problems recently, but the hip is cause for concern, given i like to squat a lot. Saturday was the first training day i haven't squatted since December. I left the gym with an empty feeling inside :(

Lockout
05-07-2008, 10:51 AM
TUESDAY
05/06/2008

Wt: 174

Bench
135x6
165x4
185x4
185x4
205x2
220x3
230x1 (PR)
Feels nice to hit two plates, but I won't get too excited since this is still pretty weak stuff

Seated DB Press
35sx8
50sx5
55sx5
55sx5
50sx5
...and no shoulder pain!!

1 Arm DB Rows
75x10
75x10
75x10

Triceps Pressdowns (or whatever...)
somethingx10
I really don't like these

Skullcrushers
70x10
70x10

I'm gonna cut back on the eating a little bit for now (which shouldn't be too hard as my food bill is way too high).
Also, planning on starting a Sheiko variation in a couple wks, so for now my workouts are kinda disorganized as I'm tryin lots o' new stuff.

Deadlift today...I know a PR is in the mix...

Lockout
05-08-2008, 11:33 AM
WEDNESDAY
05/07/2008

Wt: 174

Squat
135x5
225x5
275x2
315x1 disgustingly bad form
335x2 this didn't even feel that heavy, but my form's gone to hell & i decided to quit it.

Deadlift (Sumo)
135x5
225x3
275x1,1,1
315x1,1,1
345x1 PR
Cool PR, but still, too pathetic to get excited about...

My hip had only been a slight discomfort up to now, then I tried a couple GMs and I really felt it...
so instead i did:
45deg Back Ext.s
BWx20,20

Leg Curl
3 sets to failure

Was supposed to do abs, but i had to dip & get to Chipotle's before it closed. :)

On Sunday, I'm gonna do many squat sets with medium weight, just to hammer home the form. It's really only when the weight gets too heavy that I don't sit back enough, or round my back, or lift the chest too fast or whatever...

Lockout
05-10-2008, 05:55 PM
FRIDAY
05/09/2008

Snatches
a bunch of sets (~15) of 3
building up to 50 kg

Squat
135x5
225x3
255x3
275x3
Tried wraps on for the first time just for kicks.
They hurt like hell!
I couldn't even walk out the weight much less squat with it...

Superset
Sidebends
55x20
55x20
60x20
with
KB swings
1poodx15
1.5poodx15
2poodx15


SATURDAY
05/10/2008

Wt: 172.5

Bench
95x10

Bench (ballistic)
115 - 8 sets of 3 fast, with 30 sec rest periods
120 - 8 sets of 3 fast, with 30 sec rest periods
Bench (regular)
135x8
155x6
175x4

Superset
Pullups
BWx5,5,5,5
with
Dips
BWx10,10,10,10

Lockout
05-12-2008, 10:12 AM
SUNDAY
05/12/2008

First of all, I don't think Sunday training sessions are working out. My energy is always down.

Squat
135x5
185x5
225x3
235x3
245x3
255x3
265x3
265x3
At this point, I finally acknowledged that my hip flexor is a real problem. I can't sit back & i have no power coming out of the hole. I don't think I'll be squatting heavy again for a couple weeks (though snatches & DL's are still fair game)....prolly be doing some stretching in the meanwhile

I was also planning to do some GMs and abs but kinda disappointed/ low energy/ in pain, and just left.
Tonight, I should be doing some snatches & GHR's

Lockout
05-13-2008, 02:58 PM
MONDAY
05/13/2008

Wt: 174.5

Hang Snatches from thigh
worked up from 40 kg,42.5kg,45kg... to 55kg in triples, then tore a callus..I think I'll start trying these from the ground soon. I hope I can hit a bodyweight full snatch by the end of the month...

GHR
BWx10,10,10

Weighted Decline Sit Ups
BWx10
BW+30x10
BW+40x10
BW+50x10

Bench PR coming up today...
DL PR coming up tomorrow...

Lockout
05-15-2008, 11:14 AM
TUESDAY
Wt: 175

Bench Press
95x8
135x8
165x5
185x4
205x3
220x1
235x0 :(
Didn't come off my chest right.I think I can pull this off if i get my technique right (almost never happens)

CG Bench Press (very close - half off, half on the knurling)
135x10
150x10
165x8
I feel like these hit my shoulders more than my triceps.

Push Press
95x5
My shoulders & triceps told me no more, though

One Arm DB Rows
75x10
80x10
80x10

WEDNESDAY
Wt: 175

I sleepwalked thru this workout i was so tired
DL
185x5
225x3
285x1,1,1
325x1
325x1, stiff-legged it
325x0, foot slipped, and even though i would have got it, i was stiff-leggin this one too.

GHR
BWx5,5,5,5,5

Weighted Decline Situps
BWx10
BW+45x10,10,10

My energy was declining all week. I have been training almost everyday for abt 3 wks now, so this is almost definitely overtraining...I was planning to deload next week anyway.
Disappointed with no PRs , but i almost didn't make to the gym, so i'm not too mad

Lockout
05-27-2008, 10:20 AM
My best recollection of the past week or so...(i did a really crappy job of writing stuff down)

FRIDAY
05-16-2008
A bunch of snatches...don't remember the weight

MONDAY 05-19-2008
Squat
225x5
225x5
225x5
225x5
225x5 off parallel box

DL (sumo)
225 x 5 quick singles
225 x 5 "
225 x 5 "

GHR
BWx5,5,5,5,5

After speaking with coach, decided i would take about a month or so to work on form with lower weight, increasing the load each week. Even after that, I should still be inexperienced enough to make progress every week, even if it's slowly

TUESDAY 05-20-2008
A bunch of hang snatches working up to 55kg for 8 singles

Bench Press
135x5x5

Chin Ups
BWx10,5,0
ran out of energy pretty quickly

FRIDAY
05-23-2008
A bunch of squat cleans, building up to clean & jerk of 60kg x2x2

Squat
225x5 (i was using kilo plates & miscalculated)
235x5
235x5
235x5
235x5 (paused)

Abs

SATURDAY 05-24-2008

setsXreps

Bench Press
155x10x3

Bent Over Rows
95x5
115x5
145x5,5,5,5

Dips
BWx15,15

Lockout
05-28-2008, 01:04 PM
MONDAY 05-26-08
Wt: 174 lbs

Squat
135x8
185x6
245x5
245x5
245x5
245x5
245x5
245x5 (off parallel box)

DL
155x5
245x5 singles w. short rest
245x5 singles w. short rest
245x5 singles w. short rest

GMs
135x8,8,8

Side Bends
60x10 each side

Standing Abs
130x10
140x10

Best workout in a while..felt good to squat and GM with absolutely zero hip pain. Have received advice on Sumos and they are looking quick now..hopefully will hit some PRs in about a month..

Lockout
05-29-2008, 07:56 AM
TUESDAY 05-27-2008

setsxreps

Hang Snatch
40kg 2x3
45kg 2x3
50kg 5x3

Usually i do a crapload of attempts and there are so many misses that I don't bother to keep track. But yesterday, the weights felt pretty light and form was more consistent. Finally got Oly Shoes!!

1 Power Clean + Strict Presses
40kg 1x5
45kg 1x5
50kg 1x5
60kg 2x3

Pullups
BW 5x5

Lockout
06-01-2008, 08:10 AM
SATURDAY 05-31-2008

missed training on friday because of the crappy bus system, so squat + bench yesterday

setsxreps

Squat
135 ~8
225 3
255 5x5
255 2x3 (off parallel box)

Bench
warm-up sets - don't remember
165 8x3

Close grip with chains (+50 lbs at lockout)
135 5x5

BB Rows
155 5x5

Dips
BW 2x16

fooz
06-01-2008, 08:50 AM
How old are you, lockout? You've got some pretty good strength in here, keep up the good work! :thumbup:

Lockout
06-03-2008, 10:16 AM
I'm 23, fooz, and have been a slacker most of my life....i wish i had started lifting at your age...

MONDAY 06-02-2008

Got to the gym real late and had to be rushing the whole time...didn't get to do abs

setsxreps

Squat
135 1x6
225 1x3
265 5x5
265 2x3 (off parallel box)

Squats are still real easy..form suffered a bit because of the rush

Deadlift
225 1x5
265 3x5 singles with short rest

GMs
135 1x5
145 4x5
155 1x5

DONE

Lockout
06-06-2008, 06:32 AM
WEDNESDAY 06-04-2008

I tried full snatches from the ground this time, and the form was so atrocious it's not worth talkin about. I now realize that i was forgetting to rotate my elbows forward...hopefully it'll be better next time

wt setsxreps

Strict Press
40kg 1x5
50kg 1x5
60kg 3x3

Pull Ups
BW 5x6

I then did a lot of broomstick snatches....and that was it...

Lockout
06-07-2008, 02:40 PM
FRIDAY 06-06-2008

Tried Cleans from the floor for the first time...top set was with 65 kilos i think...need to work on using my traps more
Jerks...first time i've really worked on these...60 kg felt very light, but technique was highly inconsistent. I did around 5 sets of 3

Squat
135 1x6
255 1x3
275 5x5

Squats after clean & jerks are a real pain

SATURDAY 06-07-2008

Wt: still 174

Bench
2 warm up sets
175 8x3
It's hard to get leg drive without lifting my butt up..need to work on this

Kettlebell Triceps
(these are something like skullcrushers but with KBs)
2poods 4x5
20lbs 1x18

EDT
exercise 1: incline bench press with 50lb dumbells
exercise 2: Pendlay rows with 105lbs

12mins...6reps of each exercise per round
I only got 6 rounds...or maybe it was 7 rounds...either way, i'll do better next time

Lockout
06-10-2008, 07:28 AM
MONDAY 06-09-2008

Wt: 173

lbs setsxreps

Squat
135 1x6
225 1x3
280 5x5
280 3x2 (off 12" box...just about parallel)

Sumo DL
225 1x4
285 6x2 (actually may have been 7 sets..i lost track somewhere in the middle)
My form wasn't the best on these DLs. I won't move up the weight too much next week

Good Mornings
135 1x5
165 1x5
185 1x5
135 2x8

Bulgarian Split Squat
25lb DBs 1x5 each side
30lb DBs 2x8 each side
It was my first time trying these and I kept losing my balance...

Decline Sit-Ups
BW 1x10
BW+45 3x10

Pretty grueling actually...the Squat-Sumo-GM combo can make your hips shut down...and the weight wasn't even that heavy today! In a few weeks, i'm going to hate mondays