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xCx - Oly Weightlifting log


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Thursday 25/03-10

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100 2x120 - 1x140

3x3 145kg (Damn thing is getting heavy.)

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg

3x5 62,5kg

 

Power cleans

Warm up sets: 5x50kg - 3x60 - 2x70 - 1x80

5x3 87,5kg

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Sunday 28/03-10

 

Squat

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

3x5 142,5kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x75

3x5 80kg

 

Deadlift

Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x4 170kg

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Tuesday 30/03-10

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100 2x120 - 1x140

3x3 145kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg

3x5 63,5kg

 

Power cleans

Warm up sets: 5x50kg - 3x60 - 2x70 - 1x80

5x3 87,5kg

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Sunday 04/04-10

 

Been at my dads house the last couple of days.. Been active for the most part, moving and cutting firewood. Good times!

 

Squat

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

3x5 143,5kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x75

3x5 82,5kg

 

Deadlift

Warm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg

1x5 170kg (The last rep was bruuuuutal!)

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Wednesday 08/04-10

 

Squat

Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100 2x120 - 1x140

3x5 140kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg

3x5 65kg

 

Power cleans

Warm up sets: 5x50kg - 3x60 - 2x70 - 1x80

5x3 90kg

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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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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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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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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

 

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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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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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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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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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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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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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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Monday 03/05-10

 

Back in the gym after a crazy week of examinations. Felt nice to be under the bar again 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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Wow that's awesome!

 

Yeah, I'm pretty excited 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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Monday 07/05-10

 

Went to the WL gym today and it was awesome! We broke up the clean & jerk into different stages and praticed those a lot. After I got the hang of things I did real C&Js and finished off with some heavy squats. Now, I'm off to bed as I'm beat to shit from pulling stuff a gazillion times today.

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Wednesday 12/05-10

 

Back in the gym after three days in bed with a stomach flu. I wasn't able to hold down any food the first two days, so energi levels today were crap, but I praticed the snatch and did some C&Js.

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Hey, just stumbled into your log because of the title and realized there is some serious training going on. Awesome that you are taking up weightlifting, the king of sports . What kind of club are you training at, is it big?

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Hey, just stumbled into your log because of the title and realized there is some serious training going on. Awesome that you are taking up weightlifting, the king of sports . What kind of club are you training at, is it big?

 

Thanks bronco

 

Weightlifting so far has been awesome! There's just something about being able to move big weights up over your head The club I'm at is fairly small, maybe 40 members. The thing about the place is that you have to compete in order to train there, which is actually nice, because now I don't have to bother with douchebags curling in the squat rack or people telling me not to squat below parallel

 

How about your, bronco, do you compete?

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Friday 14/05-10

 

I was too tired to update yesterday

 

C&J day! Lots of pulling, overhead stuff and full C&Js. Finished off with some heavy front squats and a lot of stretching.

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