xCx Posted March 26, 2010 Author Share Posted March 26, 2010 Thursday 25/03-10 SquatWarm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100 2x120 - 1x1403x3 145kg (Damn thing is getting heavy.) OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg3x5 62,5kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x70 - 1x805x3 87,5kg Link to comment Share on other sites More sharing options...
xCx Posted March 28, 2010 Author Share Posted March 28, 2010 Sunday 28/03-10 SquatWarm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x1403x5 142,5kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x753x5 80kg DeadliftWarm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x4 170kg Link to comment Share on other sites More sharing options...
xCx Posted March 31, 2010 Author Share Posted March 31, 2010 Tuesday 30/03-10 SquatWarm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100 2x120 - 1x1403x3 145kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg3x5 63,5kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x70 - 1x805x3 87,5kg Link to comment Share on other sites More sharing options...
xCx Posted April 5, 2010 Author Share Posted April 5, 2010 Sunday 04/04-10 Been at my dads house the last couple of days.. Been active for the most part, moving and cutting firewood. Good times! SquatWarm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x1403x5 143,5kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x753x5 82,5kg DeadliftWarm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 170kg (The last rep was bruuuuutal!) Link to comment Share on other sites More sharing options...
xCx Posted April 8, 2010 Author Share Posted April 8, 2010 Wednesday 08/04-10 SquatWarm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x100 2x120 - 1x1403x5 140kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg3x5 65kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x70 - 1x805x3 90kg Link to comment Share on other sites More sharing options...
xCx Posted April 9, 2010 Author Share Posted April 9, 2010 Friday 09/04-10 SquatWarm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x1403x5 145kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x753x5 83,5kg DeadliftWarm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x4 172,5kg Link to comment Share on other sites More sharing options...
xCx Posted April 12, 2010 Author Share Posted April 12, 2010 Monday 12/04-10 Squat (Light day)Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x1003x5 110kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg3x5 66kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x70 - 1x805x3 92,5kg Link to comment Share on other sites More sharing options...
xCx Posted April 15, 2010 Author Share Posted April 15, 2010 Thursday 15/04-10 SquatWarm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x1403x5 145kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x753x4 85kg DeadliftWarm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 172,5kg Link to comment Share on other sites More sharing options...
chewybaws Posted April 15, 2010 Share Posted April 15, 2010 Those deadlifts look a bit heavy! Good work all round man Link to comment Share on other sites More sharing options...
xCx Posted April 17, 2010 Author Share Posted April 17, 2010 Those deadlifts look a bit heavy! Good work all round man Thanks chewy The deadlifts are getting pretty heavy, but I hope to hit 180kg soon Saturday 17/04-10 Squat (Light day)Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x1003x5 110kg (Today some guy actually told me that I had to use the pussy pad or I'd destroy the muscles in my upper back, also! he explained to me that if I used the pad I'd be able to squat more weight... Needless to say, I laughed pretty hard and told him that I knew what I was doing..) OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg 1x60kg3x5 67kg (70kg is sooooooo close!) Power cleansWarm up sets: 5x50kg - 3x60 - 2x70 - 1x805x3 92,5kg Link to comment Share on other sites More sharing options...
coroho Posted April 18, 2010 Share Posted April 18, 2010 Hey man, I assume you were on SS since before you started this log and I'm wondering how you've kept it up so long. I recently passed the 100kg squat mark and I'm finding it pretty hard to go in and basically squat my max 3x5 every day. I see you recently added in a light day but you've also progressed way farther than where I'm at. Are you just made of iron? Did you have lulls along the way where it was seeming really hard but you eventually got used to it? That's what I'm hoping is going on right now cause it seems too soon for me to switch to another program. Link to comment Share on other sites More sharing options...
xCx Posted April 18, 2010 Author Share Posted April 18, 2010 Hey man, I assume you were on SS since before you started this log and I'm wondering how you've kept it up so long. I recently passed the 100kg squat mark and I'm finding it pretty hard to go in and basically squat my max 3x5 every day. I see you recently added in a light day but you've also progressed way farther than where I'm at. Are you just made of iron? Did you have lulls along the way where it was seeming really hard but you eventually got used to it? That's what I'm hoping is going on right now cause it seems too soon for me to switch to another program. I actually started out doing Stronglifts, but switched to SS when i reached a 100kg in squat due to ridiculously long workouts. Squatting 145kg is hard, when I was squatting 100kg it was brutally hard and I thought that I was reaching the end of my novice stage. I was told to just eat more, so i did and I kept adding more calories (300-400cal) to my diet whenever I felt like I was nearing a plateau. But there have been times where it all felt like a breeze, and then at the next workout I would struggle with my warm up sets - I guess that's just the way it goes My best advice would be, EAT! Eat like a fucking mad man. Go for atleast 4500++cals a day and you'll be able to squeeze out more novice gains before going to a intermediate program. What does your diet look like? Link to comment Share on other sites More sharing options...
coroho Posted April 18, 2010 Share Posted April 18, 2010 Yeah I started off on SL but switched to 3x5 around 90kg cause it was just too much (took me forever too). Lately I've been eating between 3500-4000 calories with about 1g/lb protein. My squat's still been going up but I haven't increased bodyweight in over a month (at 165lbs right now), so maybe that has something to do with it getting ridiculously hard lol. I'll try eating more and see if it that helps. Do you have any large/high calorie meals you go for? Most of mine are around 500 calories so it's a bit of a pain to try to stuff more food in (though I've done it before). Link to comment Share on other sites More sharing options...
xCx Posted April 19, 2010 Author Share Posted April 19, 2010 Diet looks solid, though you might wanna try adding another 500cals to it. Something like a peanut butter smoothie is a great way to add a lot of calories without having to eat lots of food. Things like an avocado, hummus and tofu sandwhiches also pack a nice amount of calories and proteins. Whenever i add cals to my diet I just bump up the size of my portions, rather than add meals. Also, it's no wonder you're having a hard time with the squats, seeing as you're 5,5kgs from squatting 1.5xbw. Link to comment Share on other sites More sharing options...
xCx Posted April 21, 2010 Author Share Posted April 21, 2010 Tuesday 20/04-10 SquatWarm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x1403x5 145kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x751x5 - 1x4 - 1x4 85kg DeadliftWarm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x3 175kg Link to comment Share on other sites More sharing options...
xCx Posted April 23, 2010 Author Share Posted April 23, 2010 Friday 23/04-10 Squat (Light day)Warm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x1003x5 110kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg 1x60kg3x5 68kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x70 - 1x803x3 95kg (Ditched the last two sets as I was feeling burned out) Link to comment Share on other sites More sharing options...
xCx Posted April 26, 2010 Author Share Posted April 26, 2010 I'm taking a week off due to exames Link to comment Share on other sites More sharing options...
xCx Posted May 3, 2010 Author Share Posted May 3, 2010 Monday 03/05-10 Back in the gym after a crazy week of examinations. Felt nice to be under the bar again Also, I've decided to take up, and compete in weightlifting, so on friday I'm going to a WL gym to get things started. SquatWarm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x100 - 2x120 - 1x1403x5 145kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg 1x753x5 85kg DeadliftWarm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 175kg Link to comment Share on other sites More sharing options...
chewybaws Posted May 3, 2010 Share Posted May 3, 2010 Also, I've decided to take up, and compete in weightlifting, so on friday I'm going to a WL gym to get things started.Wow that's awesome! Link to comment Share on other sites More sharing options...
xCx Posted May 3, 2010 Author Share Posted May 3, 2010 Wow that's awesome! Yeah, I'm pretty excited I dropped by the gym the other day to have a look and got hooked. The atmospher was great and the people were really friendly. Link to comment Share on other sites More sharing options...
xCx Posted May 7, 2010 Author Share Posted May 7, 2010 Monday 07/05-10 Went to the WL gym today and it was awesome! We broke up the clean & jerk into different stages and praticed those a lot. After I got the hang of things I did real C&Js and finished off with some heavy squats. Now, I'm off to bed as I'm beat to shit from pulling stuff a gazillion times today. Link to comment Share on other sites More sharing options...
xCx Posted May 12, 2010 Author Share Posted May 12, 2010 Wednesday 12/05-10 Back in the gym after three days in bed with a stomach flu. I wasn't able to hold down any food the first two days, so energi levels today were crap, but I praticed the snatch and did some C&Js. Link to comment Share on other sites More sharing options...
bronco Posted May 12, 2010 Share Posted May 12, 2010 Hey, just stumbled into your log because of the title and realized there is some serious training going on. Awesome that you are taking up weightlifting, the king of sports . What kind of club are you training at, is it big? Link to comment Share on other sites More sharing options...
xCx Posted May 15, 2010 Author Share Posted May 15, 2010 Hey, just stumbled into your log because of the title and realized there is some serious training going on. Awesome that you are taking up weightlifting, the king of sports . What kind of club are you training at, is it big? Thanks bronco Weightlifting so far has been awesome! There's just something about being able to move big weights up over your head The club I'm at is fairly small, maybe 40 members. The thing about the place is that you have to compete in order to train there, which is actually nice, because now I don't have to bother with douchebags curling in the squat rack or people telling me not to squat below parallel How about your, bronco, do you compete? Link to comment Share on other sites More sharing options...
xCx Posted May 15, 2010 Author Share Posted May 15, 2010 Friday 14/05-10 I was too tired to update yesterday C&J day! Lots of pulling, overhead stuff and full C&Js. Finished off with some heavy front squats and a lot of stretching. Link to comment Share on other sites More sharing options...
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