sosso Posted October 27, 2008 Author Share Posted October 27, 2008 Leg Press 1 x 10 x 80 kg / 176 lb2 x 10 x 120 kg / 264 lb3 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 Press2 x 5 x 26 kg / 57 lb2 x 4 x 28 kg / 62 lb Should be fine to do 3 x 5 x 28 kg next time Deadlift1 x 5 x 50 kg / 110 lb1 x 5 x 60 kg / 132 lb1 x 5 x 70 kg / 154 lb1 x 5 x 80 kg / 176 lb Deadlifts are great Link to comment Share on other sites More sharing options...
sosso Posted October 30, 2008 Author Share Posted October 30, 2008 Squat1 x 8 x 60 kg / 132 lb1 x 5 x 70 kg / 154 lb3 x 5 x 90 kg / 198.5 lb Press (standing over-head)1 x 5 x 20 kg / 44 lb1 x 5 x 30 kg / 66 lb3 x 5 x 45 kg / 99 lb More weight and no more soreness! Excellent. Pull-up1 x 71 x 71 x 5 Felt strong today! Link to comment Share on other sites More sharing options...
sosso Posted October 30, 2008 Author Share Posted October 30, 2008 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.. Link to comment Share on other sites More sharing options...
Crystal Posted October 30, 2008 Share Posted October 30, 2008 I totally agree that you can do your whole routine with all that minimal equipment, squats of course are amazing and a pull-up bar in a door frame would be easy to come by . Nice training! Back to basics! Link to comment Share on other sites More sharing options...
sosso Posted October 30, 2008 Author Share Posted October 30, 2008 Thanks! I like to keep things simple and I'd really like to start doing more Olympic lifting because I think it's really fun. I love the clean and press. Link to comment Share on other sites More sharing options...
sosso Posted November 1, 2008 Author Share Posted November 1, 2008 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 squat1 x 5 x 60 kg / 132 lb3 x 5 x 70 kg / 154 lb Power Clean5 x 3 x 40 kg / 88 lb3 x 3 x 50 kg 110 lb Chin-up1 x 71 x 51 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. Link to comment Share on other sites More sharing options...
sosso Posted November 1, 2008 Author Share Posted November 1, 2008 Power Clean videos Tips on technique very welcome It's difficult to see, but I'm not sure if I'm keeping the bar close enough on the way up over my knees.. http://www.youtube.com/watch?v=6XZDm7ImwWg http://www.youtube.com/watch?v=R5T_uOykDkI Link to comment Share on other sites More sharing options...
Crystal Posted November 1, 2008 Share Posted November 1, 2008 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. Link to comment Share on other sites More sharing options...
sosso Posted November 1, 2008 Author Share Posted November 1, 2008 Awesome, thank you. I had a feeling I was going a little slow and I'll definitely give the jump shrugs a go and try to be more explosive and confident with it too! Link to comment Share on other sites More sharing options...
sosso Posted November 1, 2008 Author Share Posted November 1, 2008 So I've been told that those are actually squat cleans.. makes sense. The receiving position in the power clean would be higher. Link to comment Share on other sites More sharing options...
sosso Posted November 2, 2008 Author Share Posted November 2, 2008 Food Meal 1Two slices whole grain bread with peanut butterOne bananaWaterVitamins B12, iron, zinc, glucosamine Meal 2Brown rice, broccoli, snow peas with peanut sauceWater SnackHandful of walnuts and a few brazil nutsWater Meal 3 Burrito with beans, tomatoes, capsicum & carrotsWaterAn apple SnackAn orangeWaterSome rice milk from the carton Meal 4Stir fry with broccoli, carrots, snow peas, bok choy, mushroomsQuinoaWater SnackMixed unsalted nutsWater Link to comment Share on other sites More sharing options...
Guest Posted November 2, 2008 Share Posted November 2, 2008 Solid training there, man! 5x5 ftw! Keep up the good work! Link to comment Share on other sites More sharing options...
sosso Posted November 3, 2008 Author Share Posted November 3, 2008 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 Squat1 x 5 x 20 kg / 45 lb (empty bar)1 x 5 x 40 kg / 88 lb1 x 5 x 50 kg / 110 lb3 x 5 x 60 kg / 132 lb Front squats are nice. I prefer them over regular squats for sure. Dips3 x 10 Chest Press3 x 5 x 68 kg / 150 lb Pull-ups2 x 61 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.. Link to comment Share on other sites More sharing options...
sosso Posted November 5, 2008 Author Share Posted November 5, 2008 Today was great! Front Squat1 x 5 x 20 kg / 45 lb (empty bar)1 x 5 x 40 kg / 88 lb1 x 5 x 50 kg / 110 lb3 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 lb3 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 Rows3 x 5 x 36 kg / 79 lb Seated Rows (palms facing up)3 x 5 x 75 kg / 165 lb Link to comment Share on other sites More sharing options...
Crystal Posted November 5, 2008 Share Posted November 5, 2008 That is some nice pressing there. Now, do you do a strict press, or is it more of a push press? Just curious . Those front squats look brutal as well, those things floor me! Link to comment Share on other sites More sharing options...
sosso Posted November 5, 2008 Author Share Posted November 5, 2008 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 Link to comment Share on other sites More sharing options...
sosso Posted November 6, 2008 Author Share Posted November 6, 2008 Today I rode my bike around 10 km.. not a huge ride but enough to make me tired and hungry. I also ate a lot of food. Link to comment Share on other sites More sharing options...
sosso Posted November 7, 2008 Author Share Posted November 7, 2008 I'm finished with uni for the year! I'm going to go lift some weights. Link to comment Share on other sites More sharing options...
sosso Posted November 7, 2008 Author Share Posted November 7, 2008 Front Squat1 x 5 x 20 kg 1 x 5 x 40 kg3 x 5 x 65 kg Back Squat1 x 5 x 70 kg Deadlift1 x 5 x 50 kg2 x 5 x 80 kg Chest Press3 x 5 x 75 kg Pull-up1 x 7Chin-up1 x 6Pull-up1 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! Link to comment Share on other sites More sharing options...
VeganEssentials Posted November 7, 2008 Share Posted November 7, 2008 Log is definitely looking good, not to mention those shots of your gym you sent over - wish I had that place here! Keep up the great work! Link to comment Share on other sites More sharing options...
sosso Posted November 7, 2008 Author Share Posted November 7, 2008 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 butterAbout 6 bananas3 or 4 kiwisA few handfuls of walnuts and some brazil nutsAn apple cinnamon leda barHuge delicious lentil and vegetable burger with lettuce, carrot, bean shoots, sprouts, beetroot and peanut sauceRice protein shakeA glass of rice milkBig plate of quinoa, lentils and broccoliAn appleLots of waterIron, zinc, B12, glucosamine, flaxseed oil. Link to comment Share on other sites More sharing options...
bodybag Posted November 7, 2008 Share Posted November 7, 2008 Front Squat, Back Squat, and Deadlift in the same session. Sweet! Link to comment Share on other sites More sharing options...
sosso Posted November 7, 2008 Author Share Posted November 7, 2008 Front Squat, Back Squat, and Deadlift in the same session. Sweet! I was preeetty tired at the end of it! Link to comment Share on other sites More sharing options...
bodybag Posted November 7, 2008 Share Posted November 7, 2008 Front Squat, Back Squat, and Deadlift in the same session. Sweet! I was preeetty tired at the end of it!Hardcore! Link to comment Share on other sites More sharing options...
sosso Posted November 10, 2008 Author Share Posted November 10, 2008 Worked out at a different gym today, back in my home town Front Squat1 x 6 x 20 kg1 x 5 x 40 kg3 x 5 x 67.5 kg .. 70 next time. Bench Press1 x 6 x 20 kg3 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-up2 x 71 x 6 Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now