Sam's Strength Training Journal

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.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
vege
Gorilla
Posts: 600
Age: 43
Joined: Sat Jul 03, 2010 10:45 am
Location: Belgrade, Serbia
Contact:

Re: Sam's Strength Training Journal

#481 Postby vege » Fri Sep 17, 2010 12:59 pm

Thank you, guys.

User avatar
sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
Contact:

Re: Sam's Strength Training Journal

#482 Postby sosso » Tue Sep 21, 2010 2:27 am

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.

User avatar
VeganEssentials
Stegosaurus
Posts: 3065
Age: 42
Joined: Wed Dec 31, 1969 7:00 pm
Location: Waukesha, WI
Contact:

Re: Sam's Strength Training Journal

#483 Postby VeganEssentials » Tue Sep 21, 2010 3:24 am

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
"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

User avatar
sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
Contact:

Re: Sam's Strength Training Journal

#484 Postby sosso » Tue Sep 21, 2010 5:12 am

Haha yeah I avoided them for almost a year. I think I should keep doing them to help with my cleans.

User avatar
sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
Contact:

Re: Sam's Strength Training Journal

#485 Postby sosso » Thu Oct 07, 2010 2:38 am

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

User avatar
VeganEssentials
Stegosaurus
Posts: 3065
Age: 42
Joined: Wed Dec 31, 1969 7:00 pm
Location: Waukesha, WI
Contact:

Re: Sam's Strength Training Journal

#486 Postby VeganEssentials » Thu Oct 07, 2010 11:11 pm

Log is looking good as always, Sam! :) Great work on the C&J, too!
"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

Adena
Gorilla
Posts: 527
Age: 36
Joined: Thu Jan 28, 2010 3:57 pm
Location: Des Moines, Iowa

Re: Sam's Strength Training Journal

#487 Postby Adena » Fri Oct 15, 2010 1:31 pm

Wow Sam, I haven't looked at your training log in a while, and you're making incredible gains! Way to go!

User avatar
sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
Contact:

Re: Sam's Strength Training Journal

#488 Postby sosso » Sat Oct 16, 2010 9:42 pm

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.

User avatar
VeganEssentials
Stegosaurus
Posts: 3065
Age: 42
Joined: Wed Dec 31, 1969 7:00 pm
Location: Waukesha, WI
Contact:

Re: Sam's Strength Training Journal

#489 Postby VeganEssentials » Sat Oct 16, 2010 11:33 pm

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!
"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

User avatar
sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
Contact:

Re: Sam's Strength Training Journal

#490 Postby sosso » Wed Oct 20, 2010 2:43 am

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

User avatar
sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
Contact:

Re: Sam's Strength Training Journal

#491 Postby sosso » Thu Nov 04, 2010 8:42 pm

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

User avatar
chewybaws
Elephant
Posts: 1468
Age: 29
Joined: Thu Apr 09, 2009 8:53 am
Location: Scotland

Re: Sam's Strength Training Journal

#492 Postby chewybaws » Fri Nov 05, 2010 3:45 am

so close to 200kg!!!

User avatar
sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
Contact:

Re: Sam's Strength Training Journal

#493 Postby sosso » Sun Nov 07, 2010 6:35 am

Thanks, chewy. Yeah getting close. Might be a while before I try for 200 though :)

User avatar
sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
Contact:

Re: Sam's Strength Training Journal

#494 Postby sosso » Mon Jan 02, 2012 8:50 pm

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.

User avatar
sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
Contact:

Re: Sam's Strength Training Journal

#495 Postby sosso » Mon Jan 09, 2012 9:48 pm

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


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: Yahoo [Bot] and 8 guests