chewybaws Posted September 17, 2010 Share Posted September 17, 2010 Nice clean! Nice single squats at 180kg as well - that's immense! 200kg ain't far away. What's your deadlift max at? Link to comment Share on other sites More sharing options...
sosso Posted September 17, 2010 Author Share Posted September 17, 2010 The last time I tried full cleans, I didn't get under properly and ended up dropping the bar onto my shins as I fell backward. Good thing it was only 135 lbs. loaded up, otherwise, that wouldn't have been too good. That was about 3 years ago, haven't had any urge to do them since! I've done that with 90 kg once before. Fell back, bar hit my legs and I somehow hurt my thumb. Not a pleasant experience! Nice clean! Nice single squats at 180kg as well - that's immense! 200kg ain't far away. What's your deadlift max at? Thanks. I'll be doing some squats tomorrow. Deadlift max is 210 kg. It's been a while since I've gone for any PB's, except for the front squat yesterday. Link to comment Share on other sites More sharing options...
vege Posted September 17, 2010 Share Posted September 17, 2010 I'm so envy how can you people be so good in squats? I'm OK in other exercises, but squats are my weakest side. I looked at the beginning of your journal and I saw you began squatting already with 60 - 70 kg. I started with 30, then upgraded at 40, and now I can do couple of sets of 10 reps with 50 kg with no extreme effort. But that is also such a light weight comparing to what I see people here and in my gym lift (and some of those people are not looking stronger than me). What is the problem with me? I'm especially pissed off cause I hurt my lower back today doing squats with 60 kg, which I succeeded doing last time I was in gym. I'm posting this here, because you seem to have biggest success in gaining weight and strength, and doing squats, in this forum.Have you got any suggestions or advices for me? Thanks! Link to comment Share on other sites More sharing options...
sosso Posted September 17, 2010 Author Share Posted September 17, 2010 I think the only advice I can give is to squat more often and slowly increase the weight. My best gains with squats came when I started squatting 3 times a week, just adding 2.5 kg each week, or whenever I could Link to comment Share on other sites More sharing options...
chewybaws Posted September 17, 2010 Share Posted September 17, 2010 I think the only advice I can give is to squat more often and slowly increase the weight. My best gains with squats came when I started squatting 3 times a week, just adding 2.5 kg each week, or whenever I could This is important! Don't do jumps bigger than 2.5kg so your body can get used to it. 5x5 is good to start with, gives your more attempts to adjust your form when you're starting out. My first 9 months or so were spent squatting 5x5 3x a week (except for groin injury - remember to stretch!), adding 2.5kg each time when successfully completing 5x5. It works. Start light because you could be adding 7.5kg a week. Link to comment Share on other sites More sharing options...
vege Posted September 17, 2010 Share Posted September 17, 2010 Thank you, guys. Link to comment Share on other sites More sharing options...
sosso Posted September 21, 2010 Author Share Posted September 21, 2010 On Saturday I did some dumbbell stuff at home - floor presses, seated presses and curls. 21/09 Snatch Balance10 x bar3 x 403 x 503 x 3 x 60 OH Squat2 x 3 x 60 Snatch Pull3 x 803 x 903 x 3 x 110 Front Squat3 x 603 x 903 x 3 x 120 I was planning to do back squats but felt like I needed to practice front squats more. Link to comment Share on other sites More sharing options...
VeganEssentials Posted September 21, 2010 Share Posted September 21, 2010 I was planning to do back squats but felt like I needed to practice front squats more. Bah! Who needs those things! I'm just bitter because my front squat has always sucked. Maybe not, if I'd actually ever do them for more than once per year Link to comment Share on other sites More sharing options...
sosso Posted September 21, 2010 Author Share Posted September 21, 2010 Haha yeah I avoided them for almost a year. I think I should keep doing them to help with my cleans. Link to comment Share on other sites More sharing options...
sosso Posted October 7, 2010 Author Share Posted October 7, 2010 Today - Clean & Jerk3 x 503 x 603 x 802 x 901 x 1001 x 105 PB Deadlift - Clean grip3 x 1003 x 1303 x 1501 x 1701 x 190 Link to comment Share on other sites More sharing options...
VeganEssentials Posted October 8, 2010 Share Posted October 8, 2010 Log is looking good as always, Sam! Great work on the C&J, too! Link to comment Share on other sites More sharing options...
Adena Posted October 15, 2010 Share Posted October 15, 2010 Wow Sam, I haven't looked at your training log in a while, and you're making incredible gains! Way to go! Link to comment Share on other sites More sharing options...
sosso Posted October 17, 2010 Author Share Posted October 17, 2010 Thanks, both of you I train every second or third day, but haven't been logging every session here. Here's what I did today: 17/10 Full Clean3 x 603 x 805 x 100 Jerk From Rack3 x 503 x 603 x 703 x 3 x 90 Clean High Pull3 x 903 x 1003 x 3 x 120 CG bench8 x 607 x 80 I might be going to New York City in Nov/Dec this year. My sister has an internship there, so I'm hoping to go and visit her. I'll probably travel around a bit, maybe to Chicago to see a cousin and might visit other friends in Portland and around the midwest. Would be cool to meet up with anyone. No solid plans yet, but I'm working on it. Link to comment Share on other sites More sharing options...
VeganEssentials Posted October 17, 2010 Share Posted October 17, 2010 Log is looking great as always, Sam! And, of course, if you happen to be in the Milwaukee area any time on your travels (just in case you might be nearby in Chicago or someplace else), you're always welcome to stop by! Link to comment Share on other sites More sharing options...
sosso Posted October 20, 2010 Author Share Posted October 20, 2010 Thanks, Ryan I'll let you know if I'm nearby, for sure. It would be great to meet you. 20/10 Full Clean6 x 503 x 703 x 903 x 105 Push Press3 x 503 x 703 x 3 x 85 Front Squat3 x 603 x 801 x 1001 x 1201 x 135 PB1 x 140 PB Link to comment Share on other sites More sharing options...
sosso Posted November 5, 2010 Author Share Posted November 5, 2010 5/11 Squat5 x 603 x 803 x 1103 x 1302 x 1501 x 1801 x 195 PB Link to comment Share on other sites More sharing options...
chewybaws Posted November 5, 2010 Share Posted November 5, 2010 so close to 200kg!!! Link to comment Share on other sites More sharing options...
sosso Posted November 7, 2010 Author Share Posted November 7, 2010 Thanks, chewy. Yeah getting close. Might be a while before I try for 200 though Link to comment Share on other sites More sharing options...
sosso Posted January 3, 2012 Author Share Posted January 3, 2012 Soooo. Hello Currently following Jim Wendler's 5/3/1 and loving it. I'm doing more assistance exercises, especially for upper body, lately. The focus is and always will be on strength, but having a big set of guns can't hurt Body weight is still around 108 kg. Maybe less fat these days though. This year is going to be all about consistency and maxing out hardly ever. Just going to stick with this program for as long as possible, because I think it's great. I've already hit some rep PR's in a few lifts. Things are going well. Link to comment Share on other sites More sharing options...
sosso Posted January 10, 2012 Author Share Posted January 10, 2012 Here is the last few weeks training. So with 5/3/1, the idea with the last set of the main lift is to either do the prescribed number or reps - 5, 3 or 1, depending on the week, or you can do as many as you can manage. The number in brackets is the number of reps I actually did. Cycle 1, Week 1 19/12/11-Press Day Press10 x bar5 x 40 kg5 x 47.5 kg5 x 55 kg>5 x 60 kg ( Close-grip Floor Press10 x 50 kg10 x 60 kg10 x 70 kg Kroc Rows (high rep dumbbell rows)2 x 20 x 100 lb dumbbell Tricep Pushdowns3 x 10 x 70 kg Barbell Curls3 x 10 x 30 kg 20/12/11-Deadlift Day Deadlift5 x 60 kg5 x 80 kg5 x 110 kg5 x 127.5 kg>5 x 145 kg ( Front Squat10 x 60 kg10 x 70 kg10 x 80 kg GHR3 x 10 Hanging Leg Raise3 x 10 22/12/11-Floor Press Day (doing this instead of bench) Floor Press5 x 40 kg5 x 57.5 kg5 x 67.5 kg>5 x 77.5 kg (9) Incline Bench10 x 40 kg10 x 50 kg10 x 60 kg Chin-Ups - with light band (fatty)8,8,6 Barbell Curls3 x 10 x 30 kg(curl up as usual, then move bar back so it's touching my chest, then let it down slowly in a straight line - PUMPED) Dips3 x 5(Had been aaages since I last did dips. These sucked. 23/12/11-Squat Day Squat10 x bar5 x 60 kg5 x 80 kg5 x 100 kg5 x 115 kg>5 x 130 (6)(Decided not to push too hard here. Did the required reps, plus one, and decided that was enough). Straight-Leg Deads10 x 70 kg10 x 80 kg10 x 90 kg GHR3 x 10 Cycle 1, Week 2 26/12/11-Press Day Press5 x 40 kg3 x 50 kg3 x 57.5 kg>3 x 65 kg (5) Close-grip Floor Press8 x 60 kg8 x 70 kg6 x 80 kg Kroc Rows2 x 20 x 52 kg Dumbbell(These really take it out of me.. that many reps in that bent over position winds me. I can understand how brutal pushing a prowler must be. Or maybe I have no idea..) Tricep Pushdowns3 x 10 x 75 kg Barbell Curls3 x 10 x 30 kg(Same deal again with the technique mentioned before) 27/12/11-Deadlift Day Deadlift5 x 60 kg5 x 80 kg2 x 100 kg3 x 120 kg3 x 137.5 kg>3 x 155 kg (6) Front Squat8 x 70 kg8 x 80 kg6 x 90 kg No GHR or hanging leg raises today. 29/12/11-Floor Press Day Floor Press5 x 40 kg3 x 62.5 kg3 x 72.5 kg>3 x 80 kg (7) Incline Bench8 x 50 kg8 x 60 kg8 x 70 kg Wide Grip Lat Pulldowns8 x 45 kg8 x 65 kg6 x 75 kg Dips3 x 6(Getting better!) Curls3 x 10 x 30 kg(Same deal again) 30/12/11-Squat Day Squat5 x 60 kg5 x 80 kg3 x 107.5 kg3 x 122.5 kg>3 x 137.5 kg (5) Straight-Leg Deads8 x 80 kg8 x 90 kg6 x 100 kg GHR3 x 12 Hanging Leg Raise3 x 12 Cycle 1, Week 3 02/01/12-Press Day Press5 x 40 kg5 x 55 kg3 x 60 kg>1 x 67.5 kg (4) Close-grip Floor Press5 x 655 x 755 x 85 Kroc Rows2 x 20 x 95 lb Dumbbell(All the dumbbells are falling apart and this was the heaviest I could find.. Apparently they are getting new ones soon) Tricep Pushdowns3 x 10 x 77.5 kg Barbell Curls3 x 10 x 30 kg(Regular curls this time) 03/01/12-Deadlift Day Deadlift5 x 60 kg5 x 80 kg2 x 100 kg5 x 127.5 kg3 x 145 kg>1 x 162.5 kg (4) Front Squat5 x 75 kg5 x 85 kg5 x 95 kg 05/01/12-Floor Press Day Floor Press5 x 40 kg5 x 67.5 kg3 x 77.5 kg>1 x 85 kg (6) Incline Bench5 x 55 kg5 x 65 kg5 x 75 kg Lat Pulldowns8 x 50 kg8 x 60 kg6 x 70 kg Dips3 x 7 (better again!) Curls5 x 10 x 30 kg 06/01/11-Squat Day Squat10 x bar3 x 60 kg3 x 80 kg5 x 115 kg3 x 130 kg>1 x 145 kg (4)(Pretty comfy. Didn't push too hard) Straight-leg Deads5 x 85 kg5 x 95 kg5 x 105 kg GHR3 x 6(Higher setting than usual) Hanging Leg Raise3 x 8 Cycle 1, Week 4 - Deload 09/01/11-Press Day Press3 x 40 kg3 x 47.5 kg3 x 55 kg3 x 60 kg Dumbbell Rows3 x 5 x 95 lbs Pushdowns3 x 10 x 70 kg EZ CurlsA few and a few drop sets.. 10/01/11-Deadlift Day Deadlift3 x 60 kg3 x 80 kg3 x 110 kg3 x 127.5 kg3 x 145 kg Front Squat3 x 60 kg3 x 80 kg3 x 90 kg3 x 100 kg Link to comment Share on other sites More sharing options...
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