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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Fri Sep 17, 2010 12:59 pm 
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Gorilla
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Joined: Sat Jul 03, 2010 10:45 am
Posts: 600
Location: Belgrade, Serbia
Thank you, guys.

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Sep 21, 2010 2:27 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
On Saturday I did some dumbbell stuff at home - floor presses, seated presses and curls.

21/09

Snatch Balance
10 x bar
3 x 40
3 x 50
3 x 3 x 60

OH Squat
2 x 3 x 60

Snatch Pull
3 x 80
3 x 90
3 x 3 x 110

Front Squat
3 x 60
3 x 90
3 x 3 x 120

I was planning to do back squats but felt like I needed to practice front squats more.

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Sep 21, 2010 3:24 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3059
Location: Waukesha, WI
sosso wrote:
I was planning to do back squats but felt like I needed to practice front squats more.


Bah! Who needs those things! :D

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 :D

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Sep 21, 2010 5:12 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Haha yeah I avoided them for almost a year. I think I should keep doing them to help with my cleans.

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Thu Oct 07, 2010 2:38 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Today -

Clean & Jerk
3 x 50
3 x 60
3 x 80
2 x 90
1 x 100
1 x 105 PB

Deadlift - Clean grip
3 x 100
3 x 130
3 x 150
1 x 170
1 x 190

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Thu Oct 07, 2010 11:11 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3059
Location: Waukesha, WI
Log is looking good as always, Sam! :) Great work on the C&J, too!

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Fri Oct 15, 2010 1:31 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Wow Sam, I haven't looked at your training log in a while, and you're making incredible gains! Way to go!


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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sat Oct 16, 2010 9:42 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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 Clean
3 x 60
3 x 80
5 x 100

Jerk From Rack
3 x 50
3 x 60
3 x 70
3 x 3 x 90

Clean High Pull
3 x 90
3 x 100
3 x 3 x 120

CG bench
8 x 60
7 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.

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sat Oct 16, 2010 11:33 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3059
Location: Waukesha, WI
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!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous


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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Wed Oct 20, 2010 2:43 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Thanks, Ryan :)

I'll let you know if I'm nearby, for sure. It would be great to meet you.

20/10

Full Clean
6 x 50
3 x 70
3 x 90
3 x 105

Push Press
3 x 50
3 x 70
3 x 3 x 85

Front Squat
3 x 60
3 x 80
1 x 100
1 x 120
1 x 135 PB
1 x 140 PB

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Thu Nov 04, 2010 8:42 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
5/11

Squat
5 x 60
3 x 80
3 x 110
3 x 130
2 x 150
1 x 180
1 x 195 PB

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Fri Nov 05, 2010 3:45 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
so close to 200kg!!!

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sun Nov 07, 2010 6:35 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Thanks, chewy. Yeah getting close. Might be a while before I try for 200 though :)

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Mon Jan 02, 2012 8:50 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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 :P

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.

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Mon Jan 09, 2012 9:48 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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

Press
10 x bar
5 x 40 kg
5 x 47.5 kg
5 x 55 kg
>5 x 60 kg (8)

Close-grip Floor Press
10 x 50 kg
10 x 60 kg
10 x 70 kg

Kroc Rows (high rep dumbbell rows)
2 x 20 x 100 lb dumbbell

Tricep Pushdowns
3 x 10 x 70 kg

Barbell Curls
3 x 10 x 30 kg

20/12/11-Deadlift Day

Deadlift
5 x 60 kg
5 x 80 kg
5 x 110 kg
5 x 127.5 kg
>5 x 145 kg (8)

Front Squat
10 x 60 kg
10 x 70 kg
10 x 80 kg

GHR
3 x 10

Hanging Leg Raise
3 x 10

22/12/11-Floor Press Day (doing this instead of bench)

Floor Press
5 x 40 kg
5 x 57.5 kg
5 x 67.5 kg
>5 x 77.5 kg (9)

Incline Bench
10 x 40 kg
10 x 50 kg
10 x 60 kg

Chin-Ups - with light band (fatty)
8,8,6

Barbell Curls
3 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)

Dips
3 x 5
(Had been aaages since I last did dips. These sucked.

23/12/11-Squat Day

Squat
10 x bar
5 x 60 kg
5 x 80 kg
5 x 100 kg
5 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 Deads
10 x 70 kg
10 x 80 kg
10 x 90 kg

GHR
3 x 10

Cycle 1, Week 2

26/12/11-Press Day

Press
5 x 40 kg
3 x 50 kg
3 x 57.5 kg
>3 x 65 kg (5)

Close-grip Floor Press
8 x 60 kg
8 x 70 kg
6 x 80 kg

Kroc Rows
2 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 Pushdowns
3 x 10 x 75 kg

Barbell Curls
3 x 10 x 30 kg
(Same deal again with the technique mentioned before)

27/12/11-Deadlift Day

Deadlift
5 x 60 kg
5 x 80 kg
2 x 100 kg
3 x 120 kg
3 x 137.5 kg
>3 x 155 kg (6)

Front Squat
8 x 70 kg
8 x 80 kg
6 x 90 kg

No GHR or hanging leg raises today.

29/12/11-Floor Press Day

Floor Press
5 x 40 kg
3 x 62.5 kg
3 x 72.5 kg
>3 x 80 kg (7)

Incline Bench
8 x 50 kg
8 x 60 kg
8 x 70 kg

Wide Grip Lat Pulldowns
8 x 45 kg
8 x 65 kg
6 x 75 kg

Dips
3 x 6
(Getting better!)

Curls
3 x 10 x 30 kg
(Same deal again)

30/12/11-Squat Day

Squat
5 x 60 kg
5 x 80 kg
3 x 107.5 kg
3 x 122.5 kg
>3 x 137.5 kg (5)

Straight-Leg Deads
8 x 80 kg
8 x 90 kg
6 x 100 kg

GHR
3 x 12

Hanging Leg Raise
3 x 12

Cycle 1, Week 3

02/01/12-Press Day

Press
5 x 40 kg
5 x 55 kg
3 x 60 kg
>1 x 67.5 kg (4)

Close-grip Floor Press
5 x 65
5 x 75
5 x 85

Kroc Rows
2 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 Pushdowns
3 x 10 x 77.5 kg

Barbell Curls
3 x 10 x 30 kg
(Regular curls this time)

03/01/12-Deadlift Day

Deadlift
5 x 60 kg
5 x 80 kg
2 x 100 kg
5 x 127.5 kg
3 x 145 kg
>1 x 162.5 kg (4)

Front Squat
5 x 75 kg
5 x 85 kg
5 x 95 kg

05/01/12-Floor Press Day

Floor Press
5 x 40 kg
5 x 67.5 kg
3 x 77.5 kg
>1 x 85 kg (6)

Incline Bench
5 x 55 kg
5 x 65 kg
5 x 75 kg

Lat Pulldowns
8 x 50 kg
8 x 60 kg
6 x 70 kg

Dips
3 x 7
(better again!)

Curls
5 x 10 x 30 kg

06/01/11-Squat Day

Squat
10 x bar
3 x 60 kg
3 x 80 kg
5 x 115 kg
3 x 130 kg
>1 x 145 kg (4)
(Pretty comfy. Didn't push too hard)

Straight-leg Deads
5 x 85 kg
5 x 95 kg
5 x 105 kg

GHR
3 x 6
(Higher setting than usual)

Hanging Leg Raise
3 x 8

Cycle 1, Week 4 - Deload

09/01/11-Press Day

Press
3 x 40 kg
3 x 47.5 kg
3 x 55 kg
3 x 60 kg

Dumbbell Rows
3 x 5 x 95 lbs

Pushdowns
3 x 10 x 70 kg

EZ Curls
A few and a few drop sets..

10/01/11-Deadlift Day

Deadlift
3 x 60 kg
3 x 80 kg
3 x 110 kg
3 x 127.5 kg
3 x 145 kg

Front Squat
3 x 60 kg
3 x 80 kg
3 x 90 kg
3 x 100 kg

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