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 Post subject: Re: coroho's strength training log
PostPosted: Mon Jan 04, 2010 8:27 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
1/4/10
BW: 154.2lbs
Squats: 79.4kg 5x5
(OH)Press: 36kg 5x5
Deadlift: 102kg 5x5
Pullups: 3,2,2,2,1

Squats: Really exhausting today, would def. call them heavy.
Press: First set was hard, but the rest were fairly easy. I think I narrowed my grip a little and that helped.
Deadlift: I'm not back to my previous working weight yet but these are still really heavy. Maybe it's cause I'm squatting first now.
Pullups: I set out to do 10 reps regardless of how many sets it took. Will try to decrease # sets gradually (or maybe increase reps).


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 Post subject: Re: coroho's strength training log
PostPosted: Wed Jan 06, 2010 6:57 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
1/6/10
Squats: 75kg 5x5
Bench Press: 59kg 5,5,5,5,3
Chinups: 5,4,3
Pushups: 15,15,10

Squats: Felt I was sacrificing form a little bit the last couple sessions so I backed off some to work on it before proceeding.
Bench Press: I regret to inform myself that 60kg is still going to be a challenge. My form started breaking down in the latter sets, too.
Chinups: I think I'm going to alternate chins/pullups on A/B days. Or something, need to figure it out.
Pushups: Still need to make the commitment to power cleans or rows :|


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 Post subject: Re: coroho's strength training log
PostPosted: Fri Jan 08, 2010 8:28 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
1/8/10
Squats: 70.3kg 5x5
Press: 38kg 5x5
Deadlift: 104.3kg 1x5
Chinups: 6*

Squats: So I still didn't feel I had my form dialed in last time so I deloaded some more. This time was good so I'm going to build back up with strict form. Was @ bodyweight but pretty light this time.
Press: Only the last couple sets were hard, but they were pretty hard.
Deadlift: I've found I can get a stronger grip if I grip it lower in my palm, but I get callouses. I think it's not right though.
Chinups: Ok so I meant to do pullups, I accidentally did these and got 6 and was like "nice!" Then when I couldn't get ANY more I realized I had actually done chinups the first set :oops:


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 Post subject: Re: coroho's strength training log
PostPosted: Mon Jan 11, 2010 8:17 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
1/11/10
BW: 155.3lbs
Squats: 72.5kg 5x5
Bench Press: 59kg 5x5
Chinups: 7,5,4
Dips: 10,8,8

Squats: Pretty straightforward set, but my back is kind of sore atm. Going to bring a camera next time and see how much my back's rounding.
Bench Press: This was.. surprisingly easy. Didn't have much trouble on any set.
Chinups: Glad my numbers on these are going up again.
Dips: Did these with my shoulderblades retracted and they felt fine.
Read a bit more on cleans but it didn't help any. I think I'm just going to go for barbell rows, at least for a while.


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 Post subject: Re: coroho's strength training log
PostPosted: Wed Jan 13, 2010 6:16 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
1/13/10
Squats: 75kg 5x5
Press: 40kg 5x5
Deadlift: 106.5kg 1x5
Pullups: 4,3,3,2,3

Today was an awesome workout. Everything felt really strong and tight. Recorded my squats and I'd say my back round is def. in the acceptable range (though they felt much tighter today than last time). I was even able to use double overhand grip for 4/5 reps on deadlift. Next B day I'll be back to where I left my PRs on OHP and deadlift.


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 Post subject: Re: coroho's strength training log
PostPosted: Fri Jan 15, 2010 4:33 pm 
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Rabbit
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Joined: Tue Jan 12, 2010 4:15 pm
Posts: 152
Location: London, UK
Great read! I look forward to more! :)

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 Post subject: Re: coroho's strength training log
PostPosted: Fri Jan 15, 2010 4:49 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
coroho wrote:
BW: 155.3lbs

fat git. :lol:

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 Post subject: Re: coroho's strength training log
PostPosted: Fri Jan 15, 2010 8:18 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
Thanks Stenno.
chewybaws wrote:
fat git. :lol:
I had to look that up on urban dictionary. Harsh :lol:

1/15/10
Squats: 77kg 5x5
Bench Press: 61kg 5x5
Barbell Rows: 40kg 5x5
Dips: 11,10,9

Squats: Was hard to maintain form at this weight again. I think I'll repeat it next time.
Bench Press: Success! I think I did good on form too.
Rows: 40kg was pretty light, I was practically slamming the bar into my chest in the latter sets lol. I wanted to get a feel for it before ramping up the weight tho.
Dips: Increased. I think my numbers went down on these overall only cause I got heavier, but they feel more solid now.
I was planning on doing some reverse crunches today too but after dips it'd already been about an hour and a half.


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 Post subject: Re: coroho's strength training log
PostPosted: Mon Jan 18, 2010 8:06 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
1/18/10
BW: 157lbs
Squats: 77kg 5x5
Press: 41kg 5,5,5,4,2
Deadlift: 109kg 1x5
Pullups: 3,2,2,2

Squats: Reps felt good & tight, but it seems I'm still making adjustments to my stance each time.
Press: Started out good, got hard. Form completely broke down in the last set.
Deadlift: This was really hard today. I barely got it & had to take like 10s between the last couple reps.
Pullups: Poor showing today cause I was pretty drained by this point.


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 Post subject: Re: coroho's strength training log
PostPosted: Wed Jan 20, 2010 7:26 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
1/20/09
Squats: 79.4kg 5x5
Bench Press: 63.5kg 5,5,5,4,3
Barbell Rows: 45kg 5x5
Dips: 12,9,9

Squats were good. Bench was good, but I don't find BP to feel very natural imo. Barbell rows, I think I'll add another 5kg then start adding 2.5kg. Dips I made a +1 on the first set and total reps.

So since I came back from being injured last month I've been gaining weight at the same rate but I think I've been putting on more fat than before. I thought about trying to eat at maintenance for a while, but I logged some of my recent diet and noticed protein is down (like under 1g/lb bw). I'm going to try to fix that variable by eating more protein and then I ordered some BCAAs. Basically instead of cutting I'm just going to try to raise the ratio of muscle to fat I'm putting on. Will be interesting to see what results I get.


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 Post subject: Re: coroho's strength training log
PostPosted: Thu Jan 21, 2010 4:16 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
You know it's weird you started barbell rows, cause just yesterday I was thinking I could use them in place of inverted rows, and practice power cleans in my days off for the time being!

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 Post subject: Re: coroho's strength training log
PostPosted: Fri Jan 22, 2010 7:20 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
chewy - Yeah, they're a great movement, go for it. I wish I would've added 'em in sooner.

1/22/10
Squats: 81.6kg 5x5
Press: 41kg 5x5
Deadlift: 111kg 1x5
Chinups: 6,4,3

Squats: 80kg huzzah! My form got shaky in the 3rd set but I corrected and finished strong.
Press: Matched my PR. My triceps were damn sore by the latter sets.
Deadlift: Also matched my PR. Think I'm topped out all around, only up from here.
Chinups: Almost wanted to skip these cause I was fucking hungry. Think I need to start eating more before the gym.


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 Post subject: Re: coroho's strength training log
PostPosted: Mon Jan 25, 2010 9:04 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
1/25/10
BW: 158.3lbs
Squats: 84kg 5x5
Bench Press: 63.5kg 5,5,4,4,4
Barbell Rows: 50kg 5x5
Dips: 10,10,8

Squats: Squats are heavy now. Reps go slower. Almost failed one cause I lost some breath.
Bench Press: Strike 2. Chewy, those cues helped in my warmup sets but didn't do much for my work set. I think I'll just try incorporating them if/when I have to deload.
BBR: At a pretty good weight today. Adding 2.5kg from now.
Dips: Bodyweight exercises can be a bitch when you're bulking lol

So, here's a current shot of me. You see I've added a bit of weight but some fat too:

Image

One for comparison lulz. It's whatever though, gonna keep lifting heavy.


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 Post subject: Re: coroho's strength training log
PostPosted: Wed Jan 27, 2010 6:50 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
1/27/10
Squats: 84kg 5x5
Press: 42kg 5x5 PR
Deadlift: 113.5kg 1x5 PR
Pullups: 3,3,3,2

Squats: Repeated the weight cause last time there was some leaning forward and maybe not going deep as I'd like on some reps.
Press: Hard but not much trouble. I might've done an extra rep on the fourth set.
Deadlift and pullups were nice and okay, respectively.

So today was my first day taking BCAAs. I took 5g before and 5g + a banana after. That stuff is mostly odorless but bitter as all fuck. Gonna take a minute to get used to that. I was expecting it to be subtle, but I felt kinda high at first then I powered thru squat, OHP and deadlift. Whether I can chalk that up to the BCAAs or not I dunno yet. Have to see if I get similar results next time. Still not sure if I'm supposed to take it on rest days but I think I'm going to.
edit: done some more reading and seems it's only worth it to take them before/after exercise


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 Post subject: Re: coroho's strength training log
PostPosted: Thu Jan 28, 2010 8:22 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Nice work on squats/dead/press man!

What are BCAA's for? I've seen the name everywhere but never actually checked out what they are

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