coroho's strength training log

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chewybaws
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Re: coroho's strength training log

#31 Postby chewybaws » Sat Oct 03, 2009 3:14 am

Nice work on the bench. I really need to get my ass in gear!

I need to figure out a way I can do dips in here.

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coroho
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Re: coroho's strength training log

#32 Postby coroho » Mon Oct 05, 2009 6:49 pm

thanks chewy.



still been kind of lazy tracking my cals so i'm just gonna skip that part. i'd say about a 4100 average.
__________

10/5/09
Bodyweight: 142.5lbs
Front Squats: 51.6kg 3x5
Press: 38kg 5x5
Deadlift: 106kg 1x5
Chinups: 11,7,7
Prone Bridges: 3x30s w/ medicine ball

Front Squats: Decided to switch to front squats for a while since I can't seem to back squat properly. Need to work on wrist flexibility as that seems to be limiting me now.
Press: PR. One thing, the bar felt a lot lighter after racking those front squats on my shoulders.
Deadlift: PR. Could feel/see my grip giving way, I think I'll need to switch to mixed grip next time.
Chinups: Matched my PR, which was good cause I was sweating buckets after DLs.

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coroho
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Re: coroho's strength training log

#33 Postby coroho » Wed Oct 07, 2009 7:00 pm

10/5: 4288 cals, 188.8g prot, 54/30/16
10/6: 4311 cals, 199.2g prot, 54/29/17

______________

10/7/09
Bench Press: 60.8kg 4,3,2,2
Elevated Rows: 6
Dips: 1x10 +15lbs, 2x5 +20lbs
Reverse Crunches: 12,11,9, 7.5lb counter

Squats: Tried out some box squats, was only going to parallel but I don't think I was doing them right.. my leg started hurting once I put some weight on. These are supposed to help with back squat form apparently, and work the post. chain.
Bench Press: I'm thinking of dropping back down to 57.5. This just feels too heavy and I'm not that confident on form.
Elevated Rows: Did that first set then said fuck it and tried out some hang cleans. Just using the bar trying to learn them.
Dips: The weight felt fine. Was mostly just trying it out, gonna start doing it 3x5 or 5x5 soon.
Reverse Crunches: Not bad, gonna work up to doing 3x12 strict before I drop down more.
Overall wasn't such a good workout, don't feel like I did too much muscle building =\

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coroho
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Re: coroho's strength training log

#34 Postby coroho » Fri Oct 09, 2009 6:04 pm

10/9/09
Box Squat: 50kg 5x3
Press: 40kg 5,5,4,4,2
Deadlift: 110.6kg 1x4
Pullups: 8,8,6
Prone Bridges: 3x30s w/ medicine ball

Box Squat: Did these to parallel and I think I got 'em about 80% right. Definitely a lot better than last time.
Press: Did pretty good, I think I'll hit it without having to deload.
Deadlift: My form broke down a lot in the 4th rep so I didn't go for another. I'll get it next time.
Pullups: Pretty good, I think I'm going to start doing pullups exclusively now cause I'd rather work the lats than biceps.
Prone Bridges: These are intense, but I can never not do them so maybe I should start going longer or something.
I love B days.

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coroho
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Re: coroho's strength training log

#35 Postby coroho » Mon Oct 12, 2009 6:16 pm

10/12/09
Bodyweight: 144.5lbs
Box Squats: 50kg 3x5
Bench Press: 60.6kg 5,5,5,5,2
Elevated Rows: 9,6,6
Dips: +25lbs, 3x5
Reverse Crunches: 3x12, 7.5lbs

Box Squats: 1" below parallel. Form still not perfect. Might drop to 40 till I can get it right.
Bench Press: Didn't deload and came pretty close. The last rep of the 4th set was slooow. Think I was more ready to deload than increase weight anyway. I'm having trouble keeping my shoulders retracted after the first rep.
Elevated Rows: Did 'em today with the understanding that they're good for me. Sort of supersetted PC exercises in between (clean style shrugs, muscle cleans). I'll stick with the rows till I can lrn 2 power clean.
Dips: Tried a narrower grip on the last set and it felt a lot better.
R. Crunches: Did these pretty good but not perfect. Will stick with the weight next time.

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coroho
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Re: coroho's strength training log

#36 Postby coroho » Wed Oct 14, 2009 5:55 pm

10/14/09
Front Squats: 50kg 3x5
Press: 40kg 3,4,4,3,3
Deadlift: 110.6kg 1x5
Pullups: 7,7,6
Prone Bridges: 3x30s w/ medicine ball

Front Squats: Planned on doing box squats but my I could feel my leg hurting so I just did these. Probably should've just given it a rest, but it's hard to see the forest when you're there in the gym.
Press: Don't know what happened the first set, but it didn't get much better from there.
Deadlift: Heavy, but didn't give me too much trouble.
Pullups: Had more in me on the first set but my shoulder started hurting so I stopped. Felt fine the next two sets.
Prone Bridges: Didn't do anything more cause I barely did these.

Took some pics of my back when I got home:
Image
Image
Wish I could flex my right side like I can my left :lol:

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chewybaws
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Re: coroho's strength training log

#37 Postby chewybaws » Thu Oct 15, 2009 3:34 am

Those pics are for the back competition yeah?

Deadlift is coming around now which is nice man. My number's were shooting up like yours till I fucked my knee. Hopefully next week I'll be back in the game!

I've been stuck on trying to press 40kg for ages now. It's depressing.

On the other hand my bodyweight exercise reps are going flying up just now as I'm losing weight haha.

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coroho
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Re: coroho's strength training log

#38 Postby coroho » Thu Oct 15, 2009 9:10 am

nah, just postin' for the fun of it :D yeah i love deadlifts. it's really frustrating not being able to squat without hurting my legs, but at least they're fine on deadlift. and my bw exercises seem to be stalling as my bw goes up lol. but of course that's not all bad.

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coroho
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Re: coroho's strength training log

#39 Postby coroho » Fri Oct 16, 2009 5:06 pm

10/16/09
Clean Drills
Bench Press: 55kg 5x5
Elevated Rows: 9,6,6
Dips: X
Reverse Crunches: 3x12, 7.5lbs

Clean drills: These helped a lot. I bruised my thigh and dropped the bar today but I think I've almost got it.
Bench Press: Managed to keep my shoulders back throughout. Trying to tear the bar apart seemed to help.
Elevated Rows: Same as last time, but couldn't manage a rep more. I've been keeping my back a lot tighter the couple workouts.
Dips: Did a couple BW to warm up but once I strapped on the weight (30 lbs) my left shoulder huuurt. Same pain for pullups on Weds. I think this either came from using too wide a grip on these or not keeping my shoulders back on bench press, but I'm fixing both those things now.
Reverse Crunches: First set was a breeze, next two I barely finished (and not without some momentum).

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coroho
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Re: coroho's strength training log

#40 Postby coroho » Mon Oct 19, 2009 8:18 pm

10/19/09
Bodyweight: 145.4lbs
Box Squat: 40kg 6x4
Press: 40kg 5,4,4,4,3
Deadlift: 111.6 1x3
Pullups: 8,6,4
Prone Bridges: 3x30s w/ medicine ball

Box Squat: Kept it light. Did half 1" below parallel and half 2" below. Still not sure if I'm taking my quads out of it enough. Thinking about giving reg. squats a go again.
Press: Closer to getting it, but I guess it's time to deload. I've failed 3 times and I can't say I'd be able to get it next time.
Deadlift: This is where that shoulder pain I've been having came from. Didn't feel it until the work set but damn for sure. Think it might be time to fix up my form anyway.
Pullups: Did alright. I was pretty tired after deadlifts, even after resting for some minutes.

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coroho
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Re: coroho's strength training log

#41 Postby coroho » Wed Oct 21, 2009 5:28 pm

10/21/09
Squats: 42.6kg 5x5
Bench Press: 55x4, 51x4, 47.2kg 2x5
Elevated Rows: 10,7,7
Dips: +30lb 1x5
Reverse Crunches: 3x12, 7.5lb counter
Power Cleans: 25kg 3x5

Squats: Fuck me I think I've got it. I've said that before but my problem has always been my knees not being stable, but today I recorded myself and my knees hardly moved and I could keep them pushed out.
Bench Press: Was gonna stick with 55kg to work on form some more, but my shoulder started hurting so I gradually decreased the weight till it didn't. I thought it was from deadlifts but this seems a more likely candidate since I was definitely not retracted my shoulders before.
Elevated Rows: Tied my PR. I'm not sure if I had more energy from the workout being light before but it felt good.
Dips: Tried out a few at BW then with +15, but once I added +30 I felt that pain in my shoulder. Quit afterwards since. It's fading away, I think it should be better by Monday.
Reverse Crunch: Also did good on these. May go down to 5lbs if I have the energy next workout.
Power Cleans: Tacked these on at the end. I'm hoping to gradually do that until I've cleaning a heavy enough weight to replace the rows.
Kind of a light workout, but I think things are starting to come together again.

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coroho
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Re: coroho's strength training log

#42 Postby coroho » Fri Oct 23, 2009 8:26 pm

10/23/09
Squats: 51.6kg 2x5, 47.6kg 2x5, 42.6kg 1x5
Press: 35kg 5x5
Deadlift: 101.6kg 1x5
Pullups: 9,7,5
Prone Bridges: 3x30s w/ medicine ball

Squats: 51kg felt heavier than it ever had today. I kept lowering the weight cause I didn't feel in control enough.
Press: Deloaded, but OHPs are never easy.
Deadlift: First 3 I kept my back perfectly rigid, last 2 not so much.
Pullups: Most I've gotten in a few weeks I think.
Prone Bridges: Was planning on doing some power cleans instead, but my biceps were toast from the pullups so I just did these.

Later that day...
Image
I think I need some new jeans :lol:

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chewybaws
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Re: coroho's strength training log

#43 Postby chewybaws » Sat Oct 24, 2009 3:53 pm

coroho wrote:Image
I think I need some new jeans :lol:

Nah, still get a couple of years' wear out of them! :lol:

I feel ya on the overhead presses

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coroho
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Re: coroho's strength training log

#44 Postby coroho » Mon Oct 26, 2009 7:49 pm

10/26/09
Bodyweight: 148.0lbs
Squats: 50kg 5x5
Bench Press: X
Elevated Rows: 10,8,7
Dips: 15,14,10
Reverse Crunches: 3x12, 7.5lb counter

Squats: That's more like 50kg, didn't have much trouble at all. I'm still trying to make my new squat form more fluid, right now I kind of do it in parts.
Bench Press: My shoulder started hurting again once I got up to 45kg. I think I'm going to skip BP for the next couple workouts and just do some weighted dips.
Elevated Rows: PR by +1. Could be cause I didn't BP as before.
Dips: Didn't add any weight cause I didn't wanna further aggravate my shoulder, but I'm happy to see I haven't lost any strength since I last went for BW dips. Gained a bit actually.
Reverse Crunches: I think I'm going to drop to 5lb next time even if I can't get 3x12.

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chewybaws
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Re: coroho's strength training log

#45 Postby chewybaws » Tue Oct 27, 2009 4:44 am

coroho wrote:Squats: That's more like 50kg, didn't have much trouble at all. I'm still trying to make my new squat form more fluid, right now I kind of do it in parts.
Bench Press: My shoulder started hurting again once I got up to 45kg. I think I'm going to skip BP for the next couple workouts and just do some weighted dips.
Elevated Rows: PR by +1. Could be cause I didn't BP as before.
Dips: Didn't add any weight cause I didn't wanna further aggravate my shoulder, but I'm happy to see I haven't lost any strength since I last went for BW dips. Gained a bit actually.
Reverse Crunches: I think I'm going to drop to 5lb next time even if I can't get 3x12.


I'm actually doing the exact same weight on Squats as you just now (obviously both deloaded), but doing 3x8 instead. I'm aiming for the same as you - I think I was pausing too much in the down position and that was putting too much pressure on my joints. Trying my best to try to keep everything tight throughout the whole exercise. I would say I need to try and control my speed (doing them real quick just now) - but that will sort itself out as we get heavy again :)

Sucks about your shoulder man. It's been a couple of workouts, rest it up so you can get to benching heavy again as soon as possible.


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