xCx - Oly Weightlifting log

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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xCx
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Re: xCx - Strength training log

#181 Postby xCx » Fri Apr 09, 2010 12:46 pm

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
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

#182 Postby xCx » Mon Apr 12, 2010 2:55 pm

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
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

#183 Postby xCx » Thu Apr 15, 2010 1:03 pm

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

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chewybaws
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Re: xCx - Strength training log

#184 Postby chewybaws » Thu Apr 15, 2010 1:40 pm

Those deadlifts look a bit heavy! Good work all round man :)

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xCx
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Re: xCx - Strength training log

#185 Postby xCx » Sat Apr 17, 2010 2:08 pm

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

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coroho
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Re: xCx - Strength training log

#186 Postby coroho » Sat Apr 17, 2010 7:49 pm

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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xCx
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Re: xCx - Strength training log

#187 Postby xCx » Sun Apr 18, 2010 1:08 pm

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

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coroho
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Re: xCx - Strength training log

#188 Postby coroho » Sun Apr 18, 2010 2:33 pm

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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xCx
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Re: xCx - Strength training log

#189 Postby xCx » Mon Apr 19, 2010 4:20 pm

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.
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

#190 Postby xCx » Wed Apr 21, 2010 2:56 am

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
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

#191 Postby xCx » Fri Apr 23, 2010 12:00 pm

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)
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

#192 Postby xCx » Mon Apr 26, 2010 5:04 pm

I'm taking a week off due to exames :-x
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

#193 Postby xCx » Mon May 03, 2010 1:49 pm

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

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chewybaws
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Re: xCx - Strength training log

#194 Postby chewybaws » Mon May 03, 2010 2:25 pm

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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xCx
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Re: xCx - Strength training log

#195 Postby xCx » Mon May 03, 2010 2:53 pm

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


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