Ruhtroh's 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
Ruhtroh
Rabbit
Posts: 116
Joined: Thu Aug 19, 2010 8:03 pm

Re: Ruhtroh's Training Journal!

#46 Postby Ruhtroh » Mon Nov 15, 2010 7:25 pm

11/15/10

Squat: (3x5) 195 *PR*
OHP: (5x5) 80+ (microloaded with collars)
DL: (1x5) 275, single at 315 *PR*
Chin-ups: 5, 3, 1 :oops:
Reverse crunches: (2x12)

Finally taking a two day rest! I need it.
I'm thrilled by my 315 pull! Time to bend the bar!

Ruhtroh
Rabbit
Posts: 116
Joined: Thu Aug 19, 2010 8:03 pm

Re: Ruhtroh's Training Journal!

#47 Postby Ruhtroh » Thu Nov 18, 2010 3:00 pm

11/18

Squat: (1x3) 200 Failure!
BP: (4, 4, 4, 3, 2) 155
BB Rows: (3x5) 110
Dips: (1x4) +15 pounds, (8, 6 without added weight)
Prone bridges: +45 pounds for 2 30-second reps

Squats were awful. Not sure why.

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

Re: Ruhtroh's Training Journal!

#48 Postby chewybaws » Thu Nov 18, 2010 3:03 pm

Why didn't you go for 2 more sets on the Squats?

With dips why not pick a weight you can do 3x5 (or whatever you want) with then use progressive loading +2.5kg the same as everything else. It'll make your progress easier to track and make you try harder if you have targets - and worked for the rest of your lifts!

Keep working at it. Progress is still great!

Ruhtroh
Rabbit
Posts: 116
Joined: Thu Aug 19, 2010 8:03 pm

Re: Ruhtroh's Training Journal!

#49 Postby Ruhtroh » Thu Nov 18, 2010 4:48 pm

chewybaws wrote:Why didn't you go for 2 more sets on the Squats?

With dips why not pick a weight you can do 3x5 (or whatever you want) with then use progressive loading +2.5kg the same as everything else. It'll make your progress easier to track and make you try harder if you have targets - and worked for the rest of your lifts!

Keep working at it. Progress is still great!


I failed in the hole and my back was hurting a bit. I actually did 3 reps at 185 immediately after.
After benching I did 5 more reps at 185.

Good idea about the dips. The dumbbell keeps slipping out of my feet, which is annoying.

Edit: I won't be in a gym with a squat rack of any sort for the next 9 days. Anyone have a good dumbbell exercise? Or I could do the leg press machine....

User avatar
MaryStella
Stegosaurus
Posts: 3255
Age: 39
Joined: Sun Dec 14, 2008 11:58 pm
Location: Plains, PA
Contact:

Re: Ruhtroh's Training Journal!

#50 Postby MaryStella » Fri Nov 19, 2010 1:58 pm

if you have cleans you can clean the weight into a front squat and don't need the rack.

Ruhtroh
Rabbit
Posts: 116
Joined: Thu Aug 19, 2010 8:03 pm

Re: Ruhtroh's Training Journal!

#51 Postby Ruhtroh » Sat Nov 20, 2010 12:30 am

MaryStella wrote:if you have cleans you can clean the weight into a front squat and don't need the rack.


Thanks. I don't know how to clean, but I can sit on the bench and grab the weight from the bench press supports.
I'll give front squats a try. :D

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

Re: Ruhtroh's Training Journal!

#52 Postby VeganEssentials » Sat Nov 20, 2010 12:53 am



Quick and basic clip of how you'd do a power clean to get into a front squat position. Learning how to clean properly is actually fairly technical, and once you get into bad habits for technique (like me), they become nearly impossible to break. Do them sparingly until you get someone to really help work in proper form, or you'll end up with the ugliest muscled-up clean technique that just doesn't want to get better.

Or, you could go with the old Steinborn approach to squatting:



Though, most gyms seem to frown on that one :wink:
"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

Ruhtroh
Rabbit
Posts: 116
Joined: Thu Aug 19, 2010 8:03 pm

Re: Ruhtroh's Training Journal!

#53 Postby Ruhtroh » Sat Nov 20, 2010 4:01 am

Ok, I'll see if I can clean the weight without breaking myself or anything else. And I'll have to by sure to not fall over on the front squat. It'll feel different than a back squat, I imagine.
Thanks!

User avatar
MaryStella
Stegosaurus
Posts: 3255
Age: 39
Joined: Sun Dec 14, 2008 11:58 pm
Location: Plains, PA
Contact:

Re: Ruhtroh's Training Journal!

#54 Postby MaryStella » Sat Nov 20, 2010 1:32 pm

@ ve - i can see why most gyms would frown on that! lol!

go lighter on the front squats than you would with a back especially if you just starting cleans. I personally think they are great!


you can always do deadlifts instead too.

Ruhtroh
Rabbit
Posts: 116
Joined: Thu Aug 19, 2010 8:03 pm

Re: Ruhtroh's Training Journal!

#55 Postby Ruhtroh » Sat Nov 20, 2010 6:28 pm

11/20/10

Some leg press machine (can almost max it out, and I have weak legs!)
Front squats: 5 reps at 95 pounds, 5 reps at 135. These hurt my wrists. I'll do some shoulder dislocations for flexibility.
OHP: (5, 4, 4) 85
Deadlifts: (1x5) 285, single at 315
Pull-ups: 4, 3, 3
Prone bridges: (3x30 seconds) +45 pounds
Bench: (1x5) 135, (1x5) 155, single at 165, single at 175 *PR*
Barbell bicep curls... don't hate me!
Chin-ups: 3, 3, 3

I'm pretty happy with my new bench 1RM. I probably could have done 180 or 185.

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

Re: Ruhtroh's Training Journal!

#56 Postby chewybaws » Sun Nov 21, 2010 3:25 am

Ruhtroh wrote:Front squats: 5 reps at 95 pounds, 5 reps at 135. These hurt my wrists. I'll do some shoulder dislocations for flexibility.


A few points -

1. Make sure the bar is resting on your shoulders completely and you are upright. I find it more comfortable to have it on the end of the fingertips of only a couple of fingers
2. Keep your elbows UP and in at all times. Constantly concentrate on this.
3. You don't lean forward like a low bar squat. Your torso stays upright, go down as far as your flexibility will allow. DO NOT LEAN FORWARD to get deeper. Your elbows will come down, your wrists will bend and they will hurt.

Nice work on the bench, you've overtaken me ;)

Ruhtroh
Rabbit
Posts: 116
Joined: Thu Aug 19, 2010 8:03 pm

Re: Ruhtroh's Training Journal!

#57 Postby Ruhtroh » Mon Nov 22, 2010 11:29 pm

11/22/10

Leg press machine (lame, I know)
Bench press: (5x5) 155 *PR*
DLs: (1x5) 285 (Oops! Should have done 295)
BB rows: (3x5) 115
Dips (couldn't add weight with the bar set up there)
Barbell curls

User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Ruhtroh's Training Journal!

#58 Postby robert » Wed Nov 24, 2010 2:23 pm

Just stopping by to say hi!

Have a great week!

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Ruhtroh
Rabbit
Posts: 116
Joined: Thu Aug 19, 2010 8:03 pm

Re: Ruhtroh's Training Journal!

#59 Postby Ruhtroh » Wed Nov 24, 2010 5:40 pm

11/24/10

Deadlift: (1x5) 295... actually, 305! I accidentally had 10 extra pounds on one side! It felt awful haha
OHP: (3x5) 85 Lame, I know.
Prone bridge: +45 pounds for 45 seconds
Chin-ups: 5

Quick, lame workout today. I've deadlifted three times in a row, so I desperately need two rest days.
Why is my OHP so weak relative to my bench??

Thanks, Chewy and Robert!

User avatar
lobsteriffic
Stegosaurus
Posts: 3582
Age: 32
Joined: Mon Apr 13, 2009 10:28 pm
Location: San Jose, CA

Re: Ruhtroh's Training Journal!

#60 Postby lobsteriffic » Wed Nov 24, 2010 6:08 pm

I have the opposite problem, my bench is weak relative to my OHP. :(

Nice on the deadlift!


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: No registered users and 14 guests