xCx - Oly Weightlifting log

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xCx
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xCx - Oly Weightlifting log

#1 Postby xCx » Thu May 14, 2009 6:52 am

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
Last edited by xCx on Fri May 07, 2010 4:36 pm, edited 5 times in total.
Just as iron rusts from disuse, even so does inaction spoil the intellect.

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xCx
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Re: xCx - Strength training log

#2 Postby xCx » Fri May 15, 2009 12:07 pm

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

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xCx
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Re: xCx - Strength training log

#3 Postby xCx » Sun May 17, 2009 7:52 am

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

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MaryStella
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Re: xCx - Strength training log

#4 Postby MaryStella » Sun May 17, 2009 11:54 am

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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lobsteriffic
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Re: xCx - Strength training log

#5 Postby lobsteriffic » Sun May 17, 2009 12:57 pm

Way to go on the OH's!

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xCx
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Re: xCx - Strength training log

#6 Postby xCx » Sat May 23, 2009 6:14 pm

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

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MaryStella
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Re: xCx - Strength training log

#7 Postby MaryStella » Sat May 23, 2009 7:37 pm

There is always next week! :D

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xCx
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Re: xCx - Strength training log

#8 Postby xCx » Sun May 24, 2009 1:54 pm

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

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MaryStella
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Re: xCx - Strength training log

#9 Postby MaryStella » Sun May 24, 2009 2:07 pm

I COMPLETELY understand!

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xCx
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Re: xCx - Strength training log

#10 Postby xCx » Tue May 26, 2009 12:15 pm

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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xCx
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Re: xCx - Strength training log

#11 Postby xCx » Tue May 26, 2009 12:26 pm

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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xCx
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Re: xCx - Strength training log

#12 Postby xCx » Fri May 29, 2009 10:00 am

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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MaryStella
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Re: xCx - Strength training log

#13 Postby MaryStella » Sun May 31, 2009 9:26 am

Exercise is looking good. how's your diet?

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xCx
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Re: xCx - Strength training log

#14 Postby xCx » Sun May 31, 2009 4:16 pm

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

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xCx
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Re: xCx - Strength training log

#15 Postby xCx » Sun May 31, 2009 4:31 pm

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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