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Sam's Strength Training Journal


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Leg Press

1 x 10 x 80 kg / 176 lb

2 x 10 x 120 kg / 264 lb

3 x 10 x 200 kg / 440 lb

 

Also threw in some calf raises while I was on the leg press for the hell of it.. 200 kg

 

DB Bench Press

2 x 5 x 26 kg / 57 lb

2 x 4 x 28 kg / 62 lb

 

Should be fine to do 3 x 5 x 28 kg next time

 

Deadlift

1 x 5 x 50 kg / 110 lb

1 x 5 x 60 kg / 132 lb

1 x 5 x 70 kg / 154 lb

1 x 5 x 80 kg / 176 lb

 

Deadlifts are great

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Squat

1 x 8 x 60 kg / 132 lb

1 x 5 x 70 kg / 154 lb

3 x 5 x 90 kg / 198.5 lb

 

Press (standing over-head)

1 x 5 x 20 kg / 44 lb

1 x 5 x 30 kg / 66 lb

3 x 5 x 45 kg / 99 lb

 

More weight and no more soreness! Excellent.

 

Pull-up

1 x 7

1 x 7

1 x 5

 

Felt strong today!

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I've decided I'm going to build myself a weightlifting platform and buy an olympic barbell and plates, so I can work out at home. The gym is nice and all but it would be cool to be able to go into the garage whenever I want and not have to worry about sharing equipment or hogging it.

 

I think I could do this whole routine with just one barbell, a bench and maybe a rack for squats. Oh and I'd need to work out a way to do pull-ups but I could build something for that too..

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Today was a bit out of my normal routine, but it's good to mix things up a bit..

 

I went to a different gym that has a great set-up for powerlifting, olympic lifting, deadlifts etc and I did some light squats, power cleans and chin ups to finish off. Power cleans are so gooood.

 

Full squat

1 x 5 x 60 kg / 132 lb

3 x 5 x 70 kg / 154 lb

 

Power Clean

5 x 3 x 40 kg / 88 lb

3 x 3 x 50 kg 110 lb

 

Chin-up

1 x 7

1 x 5

1 x 6

 

I think my form and technique on the power clean is getting better. I haven't had any real coaching. I've just been watching videos on youtube.

 

I took some crappy photos with my phone. I had the room to myself the whole time.

 

http://img.photobucket.com/albums/v52/essjayyell/01112008.jpg

 

http://img.photobucket.com/albums/v52/essjayyell/01112008002.jpg

 

http://img.photobucket.com/albums/v52/essjayyell/01112008001.jpg

 

I'll post some videos soon.

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Here is what I see:

 

I LOVE how straight your back is and how you keep your head and chest up. A+ for that, but to be a little picky, IMO your hips could stand to sink a little more at the start and you could dip down more on the catch. I think this will help with explosiveness and heavier weights.

 

Also, it almost seems like you go in slow motion until the knees where the explosion starts and you catch the bar. Maybe explode off the floor more.

 

That is all I have and its really nothing, your form looked pretty darn good to me. Have you ever done jump shrugs? Might help with the training. You hold the bar above the knees and jump up, keeping your arms relaxed and straight while shrugging up with your traps. Great to practice form and a great trap workout.

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Food

 

Meal 1

Two slices whole grain bread with peanut butter

One banana

Water

Vitamins B12, iron, zinc, glucosamine

 

Meal 2

Brown rice, broccoli, snow peas with peanut sauce

Water

 

Snack

Handful of walnuts and a few brazil nuts

Water

 

Meal 3

Burrito with beans, tomatoes, capsicum & carrots

Water

An apple

 

Snack

An orange

Water

Some rice milk from the carton

 

Meal 4

Stir fry with broccoli, carrots, snow peas, bok choy, mushrooms

Quinoa

Water

 

Snack

Mixed unsalted nuts

Water

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Thanks mate. I love 5x5 ... mine is really 3x5 but I guess it's the same concept..

 

This week I'm doing things a bit differently. I'm going to be doing more olympic lifting later in the week because I really love it

 

Today I went back and used the chest press machine to see how much more I could push compared to when I started a few months ago.. about 30 kg more for 3 x 5. I don't normally use machines but it was fun anyway..

 

Front Squat

1 x 5 x 20 kg / 45 lb (empty bar)

1 x 5 x 40 kg / 88 lb

1 x 5 x 50 kg / 110 lb

3 x 5 x 60 kg / 132 lb

 

Front squats are nice. I prefer them over regular squats for sure.

 

Dips

3 x 10

 

Chest Press

3 x 5 x 68 kg / 150 lb

 

Pull-ups

2 x 6

1 x 5

 

I did these with a set of 10 very wide push-ups in between sets and no break... pretty exhausting! My chest is PUMPED right now haha..

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Today was great!

 

Front Squat

1 x 5 x 20 kg / 45 lb (empty bar)

1 x 5 x 40 kg / 88 lb

1 x 5 x 50 kg / 110 lb

3 x 5 x 65 kg / 143 lb

 

Press (standing, overhead)

1 x 5 x 20 kg / 45 lb (empty bar)

1 x 5 x 30 kg / 66 lb

3 x 5 x 50 kg / 110 lb

 

I love these! Felt great today. The last rep on the third set of 50kg was difficult but still managed..

 

DB Rows

3 x 5 x 36 kg / 79 lb

 

Seated Rows (palms facing up)

3 x 5 x 75 kg / 165 lb

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Well.. I have to admit that sometimes on the last couple of reps I need to push press

 

Yeah front squats are definitely brutal, but I enjoy them more than back squats. I'm going to keep doing them to help with my cleans, as well as the jump shrugs

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Front Squat

1 x 5 x 20 kg

1 x 5 x 40 kg

3 x 5 x 65 kg

 

Back Squat

1 x 5 x 70 kg

 

Deadlift

1 x 5 x 50 kg

2 x 5 x 80 kg

 

Chest Press

3 x 5 x 75 kg

 

Pull-up

1 x 7

Chin-up

1 x 6

Pull-up

1 x 5

 

Next week I will get back into my strict 5x5 routine. I like to mix things up a little from time to time and this was a week where I did that.

 

What I think I'll do is rippetoes 5x5 Mon, Wed, Fri and then maybe an hour of olympic lifts on Sunday, then back to the 5x5 on tues/wed the following week and do it all again.

 

I'm flying out on December 3, and I'll have access to a gym, so I don't have any excuse to slack off over my time away!

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Thanks I'm happy with how things are progressing now. I'll go to that gym next week and might take some more photos with a real camera and get some more videos too.

 

Here's a rough idea of what I ate today

 

3 slices whole grain bread and peanut butter

About 6 bananas

3 or 4 kiwis

A few handfuls of walnuts and some brazil nuts

An apple cinnamon leda bar

Huge delicious lentil and vegetable burger with lettuce, carrot, bean shoots, sprouts, beetroot and peanut sauce

Rice protein shake

A glass of rice milk

Big plate of quinoa, lentils and broccoli

An apple

Lots of water

Iron, zinc, B12, glucosamine, flaxseed oil.

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Worked out at a different gym today, back in my home town

 

Front Squat

1 x 6 x 20 kg

1 x 5 x 40 kg

3 x 5 x 67.5 kg .. 70 next time.

 

Bench Press

1 x 6 x 20 kg

3 x 5 x 55 kg

 

This was my first real go at barbell bench press, and felt easy, even with my forearms being a little tired from helping to hold the bar for my squats. I guess using dumbbells has helped to increase strength. I'm going to continue with barbell for now though.. I like it!

 

Pull-up

2 x 7

1 x 6

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