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 Post subject: xCx - Oly Weightlifting log
PostPosted: Thu May 14, 2009 6:52 am 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
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? :wink: I wont be worrying about this as of now.

Squat: 100kg
Deadlift: 123kg
OH press: 55kg
Bench press: 65kg
Power cleans: 60kg

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Last edited by xCx on Fri May 07, 2010 4:36 pm, edited 5 times in total.

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 Post subject: Re: xCx - Strength training log
PostPosted: Fri May 15, 2009 12:07 pm 
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Manatee
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Posts: 356
Location: Denmark
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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Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training log
PostPosted: Sun May 17, 2009 7:52 am 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
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! :D

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Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training log
PostPosted: Sun May 17, 2009 11:54 am 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
Congrats on starting a training log. You have a nice program for building functional strength. Can't wait to see how you do.

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 Post subject: Re: xCx - Strength training log
PostPosted: Sun May 17, 2009 12:57 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Way to go on the OH's!

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 Post subject: Re: xCx - Strength training log
PostPosted: Sat May 23, 2009 6:14 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
This week has been complete and utter crap! Writing a 30 page assay on the history of Danish literature and working to pay the bills has given me NO time to go work out..

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Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training log
PostPosted: Sat May 23, 2009 7:37 pm 
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Stegosaurus
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Location: Plains, PA
There is always next week! :D

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 Post subject: Re: xCx - Strength training log
PostPosted: Sun May 24, 2009 1:54 pm 
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Manatee
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Posts: 356
Location: Denmark
MaryStella wrote:
There is always next week! :D


Haha, that's true :D It's just that I'm usually a very active person, and when I don't get to move around I get annoyed.

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Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training log
PostPosted: Sun May 24, 2009 2:07 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
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Location: Plains, PA
I COMPLETELY understand!

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 Post subject: Re: xCx - Strength training log
PostPosted: Tue May 26, 2009 12:15 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
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

_________________
Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training log
PostPosted: Tue May 26, 2009 12:26 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
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

_________________
Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training log
PostPosted: Fri May 29, 2009 10:00 am 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
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

_________________
Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training log
PostPosted: Sun May 31, 2009 9:26 am 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
Exercise is looking good. how's your diet?

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 Post subject: Re: xCx - Strength training log
PostPosted: Sun May 31, 2009 4:16 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
MaryStella wrote:
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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Just as iron rusts from disuse, even so does inaction spoil the intellect.


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 Post subject: Re: xCx - Strength training log
PostPosted: Sun May 31, 2009 4:31 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
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 :lol:

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

_________________
Just as iron rusts from disuse, even so does inaction spoil the intellect.


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