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xCx - Oly Weightlifting log


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Starting Strength Novice Program

 

Workout A

3x5 Squat

3x5 Bench Press

1x5 Deadlift

3xF Pull-ups

 

Workout B

3x5 Squat

3x5 OH Press

5x3 Power cleans

3xF Chin-ups

 

Well, what I'm aiming for here is good ol' functional strength.

 

Current stats:

 

Height: 1.88cm

Weight: 91kg

age: 25

BF: wait, what? I wont be worrying about this as of now.

 

Squat: 100kg

Deadlift: 123kg

OH press: 55kg

Bench press: 65kg

Power cleans: 60kg

Edited by xCx
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Friday (A) - 15/05-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x100kg

3x5 105kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg

3x5 67,5kg

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg

1x5 125kg

 

Pull-ups

10x3 (Going for 10x1, that's why the numbers are kinda weird)

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Sunday (B) 17/05-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x100kg

3x5 107,5kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

3x5 57,5kg

OHP'ing today was awesome! I've been struggling with these a bit, but this time I totally annihilated them!! YEAH BUDDY, light weight baby!

 

Power cleans

5x3 65,5kg

 

Chin-ups

10x3

 

All in all, today was great!

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Sunday (A) - 24/05-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x105kg

3x5 110kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

3x5 70kg

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg

1x5 125kg

 

Pull-ups

10x3

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Tuesday (B) 26/05-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x100kg

3x5 110kg (Working on form)

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

1x5 - 1x5 - 1x4 60kg (Failed the last rep. Felt easy on the way up, but I just couldn't get under it. Gonna nail it next time.)

 

Power cleans

5x3 68kg (This is my new favorite exercise!)

 

Chin-ups

10x3

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Friday (A) - 29/05-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x105kg

3x5 110kg (Still working on my form)

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

3x5 72,5kg

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg

1x5 130kg

 

Pull-ups

10x3

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Exercise is looking good. how's your diet?

 

Thanks! At the moment I'm not following any specific diet. I basicly just try and eat well, which can be a bit tricky though when you're a student and on a bugdet

 

A typical day would look something like this:

 

08:00

Large bowl of oatmeal with soy milk + fruit

 

10:00

1-2 Bananas (sometimes i drink a brown rice protien shake)

 

11.30

A large bowl of salad (usually with lentils/beans and nuts)

 

15:00

4-5 pieces of rye bread with humus/tofu, avocado and mushrooms

 

18:00

Brown rice with fried tofu, veggies and beans

 

20:00

Leftovers or 3-4 pieces of rye bread with bean spread and mushrooms

 

Also, on the course of a day I'll drink a buttload of water, atleast half a liter per meal.

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So, todays workout was fun. Before i even got started some noodle-armed choir boy couldn't manage his 7kg DBs on his OH press, so somehow he fell and dropped on of em' on my thigh.. Anyways, i helped the guy on his feet and adviced him to try out a pair of leighter DBs

 

Sunday (B) 31/5-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x100kg

3x5 110kg (From is getting much better. I'll start adding more weight next time)

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

3x5 60kg (every rep went up nice a smooth)

 

Power cleans

5x3 70kg

 

Chin-ups

10x3

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It's been one of those weeks again. Exams have been taking almost all of my time and this week i had to write a 40 page assay on ethics, so basically I've just been sitting on my couch reading and writing days on end.

 

So, what am I going to do now you ask? fucking sleep, that's what!! I'm so mentally exhausted that I can hardly focus on updating my log Nighty night!

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Monday (A) - 08/07-09

 

I took a maintenance day today. Lack of sleep for the last couple of days has made me quite sluggish. Will add weight next time.

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x105kg

3x5 110kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

3x5 72,5kg

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg

1x5 140kg (While deadlifting I started feeling really good, so despite having a maintenance day I though, why the hell not add some more weight? Threw on another 10kg and they just went up nice and smooth, which felt nice, haha)

 

Pull-ups

10x3

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Friday (B) 12/7-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x100kg

3x5 113kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

3x5 63kg

 

Power cleans

5x3 70kg

 

Chin-ups

10x3

 

Also, the weather is finally clearing up here i rainy Denmark, so I've been skating 3-4 hours a day this week

Edited by xCx
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Sunday (A) - 14/07-09

 

Squat

No squatting today For some weird reason the squat rack has disappeared Gonna talk to the guy who manages the place tomorrow..

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

3x5 72,5kg

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg

2x5 140kg (threw in an extra set now that I couldn't squat)

 

Pull-ups

3x6

 

Weighted Sit-ups

3x10 - 20kg (Also threw in these because I felt that my abs got no work today)

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The mystery of the missing squat rack have been solved. Apparently someone fell and busted his ass using the rack and our gym manager deemed it to dangerous for our gym, so the genius sold it

 

I'm speechles.. Who the hell sells a rack just because some meathead can't handle his weights!?! Christ! So now I'm on the lookout for a new place to work out..

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The mystery of the missing squat rack have been solved. Apparently someone fell and busted his ass using the rack and our gym manager deemed it to dangerous for our gym, so the genius sold it

 

I'm speechles.. Who the hell sells a rack just because some meathead can't handle his weights!?! Christ! So now I'm on the lookout for a new place to work out..

 

lmao. What a goof! Both of them. You ever thought of buying equipment for home?

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lmao. What a goof! Both of them. You ever thought of buying equipment for home?

 

I'd love to have my own rack and equipment, but I just don't have the space to fit it anywhere in my apartment

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I'd love to have my own rack and equipment, but I just don't have the space to fit it anywhere in my apartment

 

Ah that blows, i'm lucky, got the biggest room in the house.

 

That's some serious weight/reps on the Squats you had going. I'm looking forward to squatting my own bodyweight for 5x5 that's my first mini-goal. Hope you find somewhere soon so you can keep building on them!

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