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.
Fallen_Horse wrote:Also, are you following a well-known plan right now, or are you doing a custom routine? I haven't heard of many plans that go up to 15 rep sets for squats. That sounds interesting!
I'm doing 5/3/1 with custom assistance (so not following a template for assistance). The last month I was rehabbing my groin that's why the reps were so high/low weight. I went back started with the bar for sets of 25 to flush as much blood through the area as possible and actively stretch it. Then just added 5kg a day about 5 times a week gradually reducing the reps till I was ready to start again.
As chewy shows, if your upper back is hugely strong you can pull with a rounded back but it's not common.
Gald your groins healed chewy, been interesting seeing the progess in the rehab
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler
This weekend on the Saturday I got absolutely fucked, went to someone's flat and went to work Sunday morning with no sleep.
Week 2
Mon 26th March 2012 Bodyweight = 83kg
Squat (no belt) 1x3x87.5kg 1x3x100kg 1x10x112.5kg
Close grip bench (DBs were being used) 1x10x50kg 1x10x52.5kg 1x10x55kg
Bent over rows (medium overhand hook grip, hanging) 2x10x42.5kg 1x10x45kg
Dips 15, 11, 8 (first set wasn't max, rest were)
Wed 28th March 2012
Front squat 3x10x50kg
Bench press 1x3x57.5kg 1x3x65kg 1x9x72.5kg
Pullups 1x10 +3.75kg 1x10 1x10 assisted with red mini band
OHP 2x10x37.5kg 1x9x37.5kg
Friday 30th March 2012 Bodyweight = 83.4kg
Squat (all paused at bottom) 1x5x50kg 1x5x62.5kg 1x5x75kg
DB Bench 2x8x27.5kg DBs 1x8x30kg DBs
Sumo deadlifts (no belt) 1x5x70kg 1x5x90kg 1x5x110kg 1x5x130kg 1x5x150kg 1x5x160kg
BB curls 2x10x22.5kg
Went on a date on Saturday with the vegan girl I met the weekend before, went well.
Progress pic sunday morning, skinny at 83kg;
Week 3
Mon 2nd April 2012 Bodyweight = 82.9kg
Squat (no belt) 1x5x95kg 1x3x107.5kg 1x9x120kg (easily my best no belt set ever. Even when I was 6kg heavier on madcow I wasn't hitting numbers like that. Credit it fully to squatting shitloads since starting groin rehab)
Best my form's looked as well, getting really deep with minimal tailbone tucking. Back stays at a great angle throughout. Only criticism I have is my knees scoop in a bit reversing out the bottom.
DB Bench 1x8x27.5kg DBs 1x8x30kg DBs 1x9x30kg DBs
Dips/pushup superset 6 / 12 6 / 11 6 / 3 (endurance fail, first set on target. 2nd set not so easy, 3rd set pathetic)
Wed 4th April 2012 Bodyyweight = 83kg
Front squat 3x10x60kg (still building these back up, taking my time. Was easy, paused first/last rep of each set)
Bench press 1x5x60kg 1x3x70kg 1x6x77.5kg (I took a video of the last set and watched it back. my heels are an inch off the floor. I'm prob going to have to sacrifice a bit of my arch but it needs to be done. Frustrating because bench has been going pretty decent, this is probably why.)
Pullups 1x10 +5kg 1x10 1x5
OHP 3x8x37.5kg (+ extra collar for microloading)
I should mention I've been doing HIT cardio Tue/Thu for 2 or 3 weeks now on the bike. I'm on it for 15 mins at a steady pace, on mins 5/7/9/11/13 I'll do a full out 20s burst. Also last Friday done a slower steady cardio session on it for 60 mins. Bulking went down the drain but the good news is my eating has been very steady (apart from that drunken weekend). The plan just now is to cut a bit of fat back. I'd be lying if I said it had nothing to do with dating again but at least I'm honest. After this I plan to do exactly the same as last time I done 5/3/1, a very slow bulk keeping the bodyfat reasonably low.
Also pretty much since last time I updated my log I've had a fucking annoying cough. Don't feel ill whatsoever but it pisses me off. Wish it would fuck off.
Not sure if anyone will notice in this post but my 5/3/1 is all fucked up. The only exercise that has been on track is bench. Squat got fucked up when my groin went, I started again this cycle with no belt so lower numbers. Push press was just aggravating my back. Either overtight front delts or lats stop me getting the bar where it should be and my back hyperextends to compensate. Disastrous on push press because when the momentum runs out from my legs my back takes full strain. It happens during OHP as well, but today with the sets of 8 I tried pressing a bit slower and concentrating on keeping a better position and there was no stiffness. Deadlifts I'm just sick of lifting with a rounded back. I haven't had a serious injury and I'm fairly strong lifting conventional, I've tried taking the weight down and building up multiple times but I can't do it with a straight back. I can keep a very good back position in sumo so I'm going to give it a go and learn to use my legs. I prob won't do 5/3/1 for sumo pulls, probably just do them with feel. I'm fairly new to it and need more volume.
vegan_rossco wrote:shit hot mate! good luck with the dating, and there's nothing wrong with cutting fat back for the ladies ahha hope it all works out bro!
Haha, we're an item now so life is good Pretty impressed with the body as well which is always good for motivation.
Thu 5th April 2012
Sumo Deadlifts (no belt) 1x5x150kg 1x5x165kg 1x5x170kg
The gym was closed friday so done my deadlifts Thursday, and Friday I was lifting all day at work so didn't bother with the light work. Back position looks solid from side, and this is very close to my 5RM beltless conventional.
Week 4 (deload)
Sun 8th April 2012 Bodyweight = 83.2kg Again, gym closed monday so had to make do in the house sunday night
Squats (all paused at bottom) 1x5x50kg 1x5x62.5kg 1x5x75kg
DB Bench 1x8x24kg DBs 1x8x26.5kg DBs 1x6x26.5kg DBs 1x5x26.5kg DBs These were murder to self spot with the loadable handles in my house because I couldn't sit them on my thighs properly.
Bent over rows (narrow overhand hook grip, hanging) 1x10x45kg 1x10x47.5kg 1x14x47.5kg
Pushups 12, 12, 12, 12, 8
Kept the pace up this day, had been working all day and just wanted to get it over with. Got better towards the end.
Went to the doctor about my cough today (been nearly 3 weeks now), he reckons it's a virus that's going about just now which will typically takes 4 or 5 weeks to go away and not really anything they can give me for it. He said to avoid heavy exertion so might just take the rest of the week off since it's a deload anyway and just do stretches.
Diet's been pretty damn consistent, had a bit of a cheat saturday night. 2 or 3 bottles of cider with the girl and packet of crisps. But overall everything's solid; Breakfast - orange juice + supplements, banana, muesli + soy milk Lunch - Hummus sandwiches, 3 pieces of fruit, bag steamed kale, protein shake + omega oils Dinner - Pasta (or rice/quinoa) + kidney beans + frozen mixed veg + coconut oil (extra tin of beans on workout days) Before bed - Protein shake + almonds
Very very simple but also easy to stick to. There's also my recovery drink on workout days. 3600kcal on off days, 4300kcal on workout days. Looking a lot more lean these days.
Thinking about changing up my schedule since my 5/3/1's a bit fucked up, and the assistance has been a bit stale as well. Might try a more intense routine since my motivation has skyrocketed next week (if the cough's away).
Bench 1x5x52.5kg 1x3x60kg 1x3x70kg Got my feet planted on the floor this time, felt fine - just set up as normal and set my feet forward a bit at the end.
Pullups 1x10 +6.25kg 1x10 1x9 (chins)
OHP 3x8x37.5kg (+2 collars for microloading, took a wider grip this week felt much easier on my shoulder at the top)
Tricep rope pushdowns 1x10x15kg 2x10x17.5kg
Went to doctor's yesterday, reckon it's a virus that's going about just now so couldn't give me anything for it. Said it typically takes 4 or 5 weeks to fuck off.
vegan_rossco wrote:shit hot mate! good luck with the dating, and there's nothing wrong with cutting fat back for the ladies ahha hope it all works out bro!
Haha, we're an item now so life is good Pretty impressed with the body as well which is always good for motivation.
siiiiick stoked for you man, and nice pull ups I have a real problem with them that way, always end up doing close grip chin ups :/
klaatu21 wrote:sensai ross, forgive me for doubting you and myself
Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!
Squat (all reps paused at bottom) 1x5x50kg 1x5x62.5kg 1x5x75kg
OHP 1x5x40kg 1x5x45kg 1x5x50kg
Sumo deadlifts (no belt) 1x5x150kg 1x3x170kg 1x3x175kg
BB curls 2x10x22.5kg
Mon 16th April 2012 Bodyweight = 82.4kg
Bench (dropset) 1x11x70kg 1x7x60kg 1x9x50kg
OHP 1x10x25kg 1x10x30kg 1x10x32.5kg
Diamond pushups 4x10, 1x12
Tue 18th April 2012
Squats (no belt) 1x5x110kg 1x5x130kg
Bent over rows 2x10x45kg 1x14x50kg
BB curls 1x10x20kg 1x10x25kg
Wed 19th April 2012 Bodyweight = 83.8kg
Sumo deadlifts (no belt) 1x5x150kg 1x4x160kg 1x3x165kg 1x6x170kg
Bench 1x5x60kg 1x3x70kg 1x8x75kg
DB Bench 1x15x27.5kg DBs
Pullups (wide grip) 10, 9, 4
Some rear delt flies on a machine
One armed rows 3x8x30kg DB
Fri 20th April 2012
Front squat (no belt) 1x5x70kg 1x5x85kg 1x3x100kg 1x2x110kg 1x2x120kg 1x1x130kg (ugly as fuck, started rolling off the shoulders) 1x5x100kg
Chinups 14, 9, 8
My training was just bits and pieces when I could this week but end up getting in a lot of work. I had the worlds shittest week - grandpa died monday, one of my best mates moved down south, and me and the girl we were seeing broke up (glad it was sooner rather than later. we were just moving way too quickly and realised we didn't really know each other that well or have much in common). It's probably why workouts towards the end of the week were good, getting out some frustration on the bar.
Wednesday I was back in with the powerlifters for the first time in 12 or 13 weeks and immensely enjoyed it. Can see myself starting it up again on Mon/Weds. My sumo deads need work, keep scraping my shins to fuck (mostly on the way down which is the problem) and I could do with pointing my toes out a bit after watching some vids online. Front squats felt really damn strong. I was hungover, dehydrated and on an empty stomach. The single at 130kg was sloppy as fuck upper back just collapsed but the double at 120kg was fucking solid.
So at least when everything else goes to shit I've still got training, and it seems to be going well just now.
Right so I said last Wednesday I was back in with the powerlifting club, I plan on taking my training seriously again for the first time since last summer. Plan is to bulk up slowly while improving my powerlifts. I plan on starting to take progress pics as well, the lighting isn't flattering but since it's artificial it'll be consistent. So straight out of bed on a Monday morning -
Can you tell I'm a much better deadlifter than bencher? Lol
84.4kg (dunno where the fuck that came from).
I penned up a routine to fit in with the club's schedule (squat/bench monday, deadlift/bench variation wednesday) so I'm lifting at the same time as everyone else. Typically I'll shuffle things about the first couple of weeks to get comfortable. Also going to use a couple of weeks to get used to the extra volume before starting a program. Will just be going on feel till then.
Mon - Squat, Bench, Pullups, OHP (behind neck) Wed - Sumo Deadlift, Close grip + DB bench, DB Rows, Front Squat Fri - Squat, OHP, BB Rows, Dips, Curls
Sumo Deadlifts (no belt) Sets of 5 from 70kg to 140kg (in 10kg increments)
Close grip bench 1x14x65kg
DB Bench 1x12x30kg DBs
One arm row 3x8x30kg DB
Towards end of last week legs were getting tight. Monday especially after squatting legs were tight. Tuesday went to see The Used. Legs were sore all day, neck/calves fucked after that gig. So this workout my groin on the left felt really fucking sore, got worse with every set of sumos so had to stop premature (which was a shame, was pulling them rapid and was dumping the bar better so I wasn't scraping my shins). Benching was strong.
Thursday done a bit of foam rolling/mobility work, but mostly was sitting on my ass or lying down so ended up really tight come Friday morning.
Fri 27th April 2012 Bodyweight = 84.6kg (heaviest this month)
Squat (no belt) 1x5x40kg 1x5x60kg 1x5x80kg 1x5x100kg
OHP 1x5x40kg 1x5x45kg 1x5x47.5kg 1x5x50kg
Pendlay Rows 5x5x60kg
Weighted dips 1x5x10kg 1x5x15kg 3x5x20kg
BB Curls 3x8x25kg
Pushups 30, 11, 13
So my plan was to forget anything that might reinjure my groin. Do narrow stance leg press to get my legs some work. But I warmed up as normal and there was nothing tight or suspect about it. So went ahead and squatted. Paused 1st/last rep in every set except the last. No pain. OHP felt strong. First time doing rows off the floor in a while. My hamstrings were so ridiculously tight that I was struggling to hold position (hence the video). To be honest it doesn't look that bad. Upper back is supposed to be rounded at the start position but I could do with just flattening out that mid-back a bit. When my hamstrings are fixed this should be easy. Weight felt like nothing.
Hadn't went heavy on dips in a while so had at it. To be honest didn't feel hard whatsoever, but I'm going to do more volume lower weight and build these back up for the sake of my joints. Elbow felt a bit suspect. I have no idea how I pulled off 30 pushups (chest to floor, full extension at top) in one set. I barely ever do them and most I'd done before must've only been about 22 when I was way lighter. My bench has been improving a bit recently so that's probably it.
Great session. Saturday night went out and got smashed beyond belief. Barely ate anything Sunday so surprised I pulled this off. Also explains pathetic bodyweight.
