coroho's strength training log

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coroho
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Re: coroho's strength training log

#106 Postby coroho » Fri Feb 12, 2010 7:02 pm

2/12/10
Squats: 93kg 5,5,3,4,3
Bench Press: 68kg 4,4,4,3,2
Barbell Rows: 57.5kg 4,5,4
Dips: 11,8,10

Squats went better than Weds but took a while. Cause of that my workout ran long again. Seriously considering switching to 3x5. As the weights are getting higher, I'm finding I'm driven more by increasing weights than gaining mass (but of course I want both). The extra volume is just starting to seem unnecessary and perhaps counterproductive.

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coroho
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Re: coroho's strength training log

#107 Postby coroho » Mon Feb 15, 2010 7:59 pm

2/15/10
BW: 161.2lbs
Squats: 80kg 3x5
Overhead Press: 38kg 3x5
Deadlift: 120kg 1x5 PR
Pullups: 4,2,1

Squats: Deloaded on these cause the weight was getting ahead of my form, to where I kind of tweaked my back on Friday. Trying my best to emulate Boris's reps in this video.
Press: Deloaded on this as well cause I failed at 43kg thrice. Considered trying it again cause I was only doing 3x5 but wasn't feeling it. This weight was easy though.
Deadlift: Got this, but I think I'm going to deload. Felt like I was using my back too much on the first half of the pull.
Pullups: An extra rep in the first set, but then went to shit. Gonna start implementing some tips I got from VE.
I like this 3x5. No trouble with time and 3 sets is not so daunting. Can't wait till I get back up to my working weights on stuff so I can hopefully break thru them.

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coroho
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Re: coroho's strength training log

#108 Postby coroho » Wed Feb 17, 2010 6:24 pm

2/17/10
Squats: 84kg 3x5
Bench Press: 68kg 3,3,4
Barbells Rows: 45kg 3x5
Chinups: 6,5,4

Squats: were excellent today. Form was nearly perfect and I'm sure I could've done more weight if I put it on.
Bench Press: The bench I've been using was taken today, tried using each of the other two and they were both inferior. Seriously, I don't know how I was using these before.
BBRows: Took some weight off, more than I intended to, but I was getting some weird (not good) soreness from them before. Wanna make sure I've got them right.
Chinups: Did these instead of dips today. Thinking of alternating chins/pullups every workout rather than every other one.

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coroho
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Re: coroho's strength training log

#109 Postby coroho » Fri Feb 19, 2010 7:07 pm

2/19/10
Squats: 88.5kg 3x5
Press: 41kg 3x5
Deadlift: 120kg 1x5
Pullups: 4,3,3
Prone Bridges: 3x40s

Squats: Squats were fairly easy again. May go for the 93 again next time depending on how I'm feeling.
Press: Last rep was pretty hard, other than that not bad.
Deadlift: Decided to repeat the weight instead of deloading. Recorded myself and my back is sort of rounded but rigid, so not quite sure how ok that is.
Pullups: Felt much better. All I did was stop wrapping my thumb around the bar (I used to do it this way but switched due to misreading something).
Prone Bridges: Included some of these again, that extra 10 seconds was hard! Felt good though.
I also practiced some hang cleans afterwards. I think I'm finally understanding how not to use my arms. Gonna try working them in my program again instead of rows (still got that pinch in my back even after that light set on Weds).

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coroho
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Re: coroho's strength training log

#110 Postby coroho » Mon Feb 22, 2010 6:48 pm

2/22/10
BW: 160.8lbs
Squats: 93kg 3x5 PR
Bench Press: 68kg 3x5 PR
Chinups: 6,6,3

Pretty happy with today considering I didn't have much energy at all. Was going slow and felt tired between the sets, but pretty good during them. Was going to do some dips and practice hang cleans too, but like I said was running low on energy so I just cut it short.

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coroho
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Re: coroho's strength training log

#111 Postby coroho » Wed Feb 24, 2010 7:47 pm

2/24/10
Squats: 95kg 3x5 PR
Press: 43kg 3x5 PR
Deadlift: 122.5kg 1x5 PR
Pullups: 4,3,3

Damn, today was hard as shit. I managed it all though. My form wasn't the best on my first set of squats, but I concentrated and corrected on the next couple sets. OHP was a bit of a struggle and deadlifts were heavy as. Kind of disappointed with the pullups but I wasn't expecting much after all that.

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chewybaws
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Re: coroho's strength training log

#112 Postby chewybaws » Thu Feb 25, 2010 3:41 am

coroho wrote:2/24/10
Squats: 95kg 3x5 PR
Press: 43kg 3x5 PR
Deadlift: 122.5kg 1x5 PR
Pullups: 4,3,3


Holy crap! Nice workout!!

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coroho
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Re: coroho's strength training log

#113 Postby coroho » Thu Feb 25, 2010 4:10 pm

chewybaws wrote:Holy crap! Nice workout!!

Thanks! :D Yeah, my legs are pretty sore today (adductors/hamstrings).

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Re: coroho's strength training log

#114 Postby coroho » Fri Feb 26, 2010 6:05 pm

2/26/10
Squats: 97.5kg 3x5 PR
Bench Press: 70kg 3,4,3
Chinups: 8,1,4,4
Dips: 8,9

Squats: 3x5 is so much more intense than 5x5. Gonna eat big this wknd cause goin' for 100kg next week.
Bench Press: Kind of disappoint with this, so I made sure to do some dips today.
Chinups: Kicked ass the first set, then I tried supersetting with dips which didn't work out so well lol (hence the single rep in set 2).
Dips: Would've done a third set but had to run cause I'm playing on this kickball team and we've got our first game tonight :P
Gotta start making time for learning cleans. I tried literally a few today but I never seem to have enough time if I just say "Oh, I'll stick some in at the end."

PS. Lentils are my new best friend. 200g dry lentils = 50g protein, cook 'em up with like 100g of a grain and that's like 1/3 of my daily protein. Takes me two meals to eat right now but if I can get that down to one sitting I'll be stylin' on some omnis.

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coroho
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Re: coroho's strength training log

#115 Postby coroho » Mon Mar 01, 2010 8:36 pm

3/01/10
BW: 162.4lbs
Squats: 100kg 5,5,3
Overhead Press: 44kg 3x5 PR
Deadlift: 125kg 1x5 PR
Pullups: 4,2,2,2

Squats: Started doing good mornings towards the end so I didn't push it. Not that bad of a result though, I wasn't sure I'd even be able to get any when I went in. Was feeling off. Should get it Wednesday.
Press: First set was strangely easy, next two were challenging.
Deadlift: Damn heavy. I'm almost getting past my grip, I can barely hold it in the last couple reps and I can't hold it for extra time anymore.

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chewybaws
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Re: coroho's strength training log

#116 Postby chewybaws » Tue Mar 02, 2010 4:34 am

coroho wrote:3/01/10
BW: 162.4lbs
Squats: 100kg 5,5,3
Overhead Press: 44kg 3x5 PR
Deadlift: 125kg 1x5 PR
Pullups: 4,2,2,2

Squats: Started doing good mornings towards the end so I didn't push it. Not that bad of a result though, I wasn't sure I'd even be able to get any when I went in. Was feeling off. Should get it Wednesday.
Press: First set was strangely easy, next two were challenging.
Deadlift: Damn heavy. I'm almost getting past my grip, I can barely hold it in the last couple reps and I can't hold it for extra time anymore.


Congrats on the 100kg squat! Well....the 13 100kg squat's ;)

Great work on press PR. And that is one MEAN deadlift PR. Keep this up man, you're kicking ass!!

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coroho
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Re: coroho's strength training log

#117 Postby coroho » Wed Mar 03, 2010 10:01 pm

3/03/10
Squats: 100kg 4,4,3
Bench Press: 70kg 4,2,3
Chinups: 6,5,5
Dips: 10,7,8
Practiced Hang Cleans

Squats: Disappointing. I was hoping to attempt 225 this week (= 2 plates). I actually failed reps in the 1st & 3rd sets.
Bench Press: Still pretty far from getting this. My grip was too narrow on the 2nd set.
Chinups/Dips: Pretty satisfied with these.
I had as much energy as I ever have today, but still didn't do too well. I almost threw up taking my BCAAs beforehand and so didn't get them down (I've taken to shooting them like a shot and they got stuck at the back of my throat), so that could've been it. I was beginning to wonder about their effectiveness since I don't physically feel them anymore. See what happens on Friday..

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coroho
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Re: coroho's strength training log

#118 Postby coroho » Fri Mar 05, 2010 6:21 pm

3/05/10
Squats: 100kg 4,3,1
Press: 45kg 3,3,3
Deadlift: 100kgx3, 111kgx2

Squats: Failed last rep in first set and was all downhill from there. Man, it sucks failing a weight 3 times in the same week. Definitely not as good as setting 3 consecutive PRs (like last week).
Press: First set felt reallly heavy, but I think I had my grip wrong. Next couple didn't feel as heavy, I just couldn't do 'em.
Deadlift: Tried 125kg again and couldn't budge it. Took off some weight and that still really hard too.
What a shitty day. I didn't eat that good yesterday and that could have something to do with it, but I don't know. I felt more weak than lacking energy. Just gonna have to get back to it next week.

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coroho
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Re: coroho's strength training log

#119 Postby coroho » Mon Mar 08, 2010 8:31 pm

3/08/10
BW: 163lbs*
Squats: 90kg 3x5
Bench Press: 70kg 4,3,2
Chinups: 6,5,4
Dips: 9

Squats: So I think what went wrong last week was my form gradually deteriorated. The video I took on Friday seems to confirm this, so I deloaded (was going to anyway) and I'm working back up concentrating on keeping form when it gets heavy. I thought my form was really good all thru 97.5kg but once I got to 100kg I no longer felt as stable.
Bench Press: Got really close to getting the 5th rep on the first set. My last rep in the second took about as long as that recent one of yours, chewy :lol: Also time to deload. I had a couple people spot me today and they not only didn't help me before I really needed it but only took a tiny bit of weight off when they did intervene. A+
Dips: My upper left arm kind of hurt when doing these so I quit after one set.
*After going home this weekend and weighing myself with my dad's more accurate seeming scale, I'm suspecting mine might be low by a couple pounds. I was 165 when I woke up on Sunday so that might be my actual weight. I forgot to weigh myself at the gym to get another scale's input though.

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coroho
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Re: coroho's strength training log

#120 Postby coroho » Wed Mar 10, 2010 7:24 pm

3/10/10
Squats: 93kg 3x5
(OH)Press: 45kg 5,4,4
Deadlift: 125kg 1x5

Squats: Recorded myself again and my form is MUCH better than last week. Just a momentary lapse in movement I guess.
Press: Good, 4 more reps this time. Hopefully I can get it my next attempt.
Deadlift: Got this weight again and my grip was a little better, but my left shoulder started hurting after it. Thought it more important to come home and ice it than go for pullups, and it feels much better now, but I think I'm doing something wrong in regards to gripping it with that arm. It's the arm I use underhand grip on. I think I might switch hands and concentrate on flexing my triceps next time. I want to move the weight up but it feels like my body is at its limit between this and my grip almost giving out.


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