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 Post subject: Re: xCx - Strength training log
PostPosted: Fri Apr 09, 2010 12:46 pm 
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Manatee
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Location: Denmark
Friday 09/04-10

Squat
Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x140
3x5 145kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x75
3x5 83,5kg

Deadlift
Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x4 172,5kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Mon Apr 12, 2010 2:55 pm 
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Location: Denmark
Monday 12/04-10

Squat (Light day)
Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100
3x5 110kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg
3x5 66kg

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70 - 1x80
5x3 92,5kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Thu Apr 15, 2010 1:03 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Thursday 15/04-10

Squat
Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x140
3x5 145kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x75
3x4 85kg

Deadlift
Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 172,5kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Thu Apr 15, 2010 1:40 pm 
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Elephant
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Location: Scotland
Those deadlifts look a bit heavy! Good work all round man :)

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 Post subject: Re: xCx - Strength training log
PostPosted: Sat Apr 17, 2010 2:08 pm 
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Location: Denmark
chewybaws wrote:
Those deadlifts look a bit heavy! Good work all round man :)


Thanks chewy :) The deadlifts are getting pretty heavy, but I hope to hit 180kg soon :D

Saturday 17/04-10

Squat (Light day)
Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100
3x5 110kg (Today some guy actually told me that I had to use the pussy pad or I'd destroy the muscles in my upper back, also! he explained to me that if I used the pad I'd be able to squat more weight... Needless to say, I laughed pretty hard and told him that I knew what I was doing..)

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg 1x60kg
3x5 67kg (70kg is sooooooo close!)

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70 - 1x80
5x3 92,5kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Sat Apr 17, 2010 7:49 pm 
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
Hey man, I assume you were on SS since before you started this log and I'm wondering how you've kept it up so long. I recently passed the 100kg squat mark and I'm finding it pretty hard to go in and basically squat my max 3x5 every day. I see you recently added in a light day but you've also progressed way farther than where I'm at. Are you just made of iron? Did you have lulls along the way where it was seeming really hard but you eventually got used to it? That's what I'm hoping is going on right now cause it seems too soon for me to switch to another program.

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 Post subject: Re: xCx - Strength training log
PostPosted: Sun Apr 18, 2010 1:08 pm 
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coroho wrote:
Hey man, I assume you were on SS since before you started this log and I'm wondering how you've kept it up so long. I recently passed the 100kg squat mark and I'm finding it pretty hard to go in and basically squat my max 3x5 every day. I see you recently added in a light day but you've also progressed way farther than where I'm at. Are you just made of iron? Did you have lulls along the way where it was seeming really hard but you eventually got used to it? That's what I'm hoping is going on right now cause it seems too soon for me to switch to another program.


I actually started out doing Stronglifts, but switched to SS when i reached a 100kg in squat due to ridiculously long workouts. Squatting 145kg is hard, when I was squatting 100kg it was brutally hard and I thought that I was reaching the end of my novice stage. I was told to just eat more, so i did and I kept adding more calories (300-400cal) to my diet whenever I felt like I was nearing a plateau.

But there have been times where it all felt like a breeze, and then at the next workout I would struggle with my warm up sets - I guess that's just the way it goes :)

My best advice would be, EAT! Eat like a fucking mad man. Go for atleast 4500++cals a day and you'll be able to squeeze out more novice gains before going to a intermediate program.

What does your diet look like?

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 Post subject: Re: xCx - Strength training log
PostPosted: Sun Apr 18, 2010 2:33 pm 
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Manatee
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Joined: Fri Jul 31, 2009 10:25 pm
Posts: 241
Location: austin, tx
Yeah I started off on SL but switched to 3x5 around 90kg cause it was just too much (took me forever too). Lately I've been eating between 3500-4000 calories with about 1g/lb protein. My squat's still been going up but I haven't increased bodyweight in over a month (at 165lbs right now), so maybe that has something to do with it getting ridiculously hard lol. I'll try eating more and see if it that helps. Do you have any large/high calorie meals you go for? Most of mine are around 500 calories so it's a bit of a pain to try to stuff more food in (though I've done it before).

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 Post subject: Re: xCx - Strength training log
PostPosted: Mon Apr 19, 2010 4:20 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Diet looks solid, though you might wanna try adding another 500cals to it. Something like a peanut butter smoothie is a great way to add a lot of calories without having to eat lots of food. Things like an avocado, hummus and tofu sandwhiches also pack a nice amount of calories and proteins. Whenever i add cals to my diet I just bump up the size of my portions, rather than add meals.

Also, it's no wonder you're having a hard time with the squats, seeing as you're 5,5kgs from squatting 1.5xbw.

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 Post subject: Re: xCx - Strength training log
PostPosted: Wed Apr 21, 2010 2:56 am 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Tuesday 20/04-10

Squat
Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x140
3x5 145kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x75
1x5 - 1x4 - 1x4 85kg

Deadlift
Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x3 175kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Fri Apr 23, 2010 12:00 pm 
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Manatee
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Friday 23/04-10

Squat (Light day)
Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100
3x5 110kg

OH press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg 1x60kg
3x5 68kg

Power cleans
Warm up sets: 5x50kg - 3x60 - 2x70 - 1x80
3x3 95kg (Ditched the last two sets as I was feeling burned out)

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 Post subject: Re: xCx - Strength training log
PostPosted: Mon Apr 26, 2010 5:04 pm 
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Location: Denmark
I'm taking a week off due to exames :-x

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 Post subject: Re: xCx - Strength training log
PostPosted: Mon May 03, 2010 1:49 pm 
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Monday 03/05-10

Back in the gym after a crazy week of examinations. Felt nice to be under the bar again :mrgreen: Also, I've decided to take up, and compete in weightlifting, so on friday I'm going to a WL gym to get things started.

Squat
Warm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x140
3x5 145kg

Bench press
Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x75
3x5 85kg

Deadlift
Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg
1x5 175kg

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 Post subject: Re: xCx - Strength training log
PostPosted: Mon May 03, 2010 2:25 pm 
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Location: Scotland
xCx wrote:
Also, I've decided to take up, and compete in weightlifting, so on friday I'm going to a WL gym to get things started.
Wow that's awesome!

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 Post subject: Re: xCx - Strength training log
PostPosted: Mon May 03, 2010 2:53 pm 
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Manatee
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Posts: 356
Location: Denmark
chewybaws wrote:
Wow that's awesome!


Yeah, I'm pretty excited :D I dropped by the gym the other day to have a look and got hooked. The atmospher was great and the people were really friendly.

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