Failure to prepare is preparing for failure (Strength)

[chaoticmaddog]

Well I've been lurking long enough (long before I've made this account) and I've decided to start up a training log here.

My current goal is to get stronger and more powerful for the coming rugby season. Im currently following a program that was given to us for the off season, however I plan on following starting strength come season time (1 month).

Im 5'11"
198 lbs
Currently I haven't really done one rep maxes however I have repped the following


Squat 275 x 5
Deadlift 305x 5
Bench 145 x 5
SOHP 105 x 5
Front Squat 225 x5
Power Clean 185x5
Push Press: 145x8


I need work everywhere obviously but my bench is a bit under par. I blame that on not having a spotter most of the time but honestly I have no real excuse.

[MIDMOBOX]

Welcome to the logs

the bench will come, how old are you

[chaoticmaddog]

Im 21 so im a bit late to be getting into the whole strength training thing but its better late than never eh? Anyways here is todays log.

Deadlift
Warm up to
315x5
315x5
315x5

I was pretty happy with this. It feels good when you can add another plate to the reps.

Front Squat
Warm up to
235x5
235x5

I taped with my phone the last set there and I realized that I was breaking at the knees before the hip so I backed off to try and focus on that and did
185x10

DB Press

65 x 5
65 x 5
65 x 5

DB Swing

75 x 8
80 x 8
85 x 8
85 x 8

Upright Row

115 x 8
115 x 8
115 x 8

Like i mentioned previously, Im aware that my workout isn't optimal. The deadlift and squat on the same day will eventually be detrimental to my gains. I will be changing the routine in a month or so. Until then, offseason workout it is.

Hopefully I can get a camera in a week or two that I can use to work on my form. I use my camera currently but I dont know how to upload that to the computer and its pretty crappy quality anyways.

[chaoticmaddog]

Hang Clean

Warm up to
170 x 6
170 x 6
170 x 5*

I had the bar speed for the last one, just couldn't quite get under it. Lack of focus.

SOHP
110 x 5
110 x 5
110 x 5
110 x 5

Single Arm DB Upright row
45x8 x 4 sets (each arm)

BOR
135 x 8
135 x 8
135 x 8

Chin ups (Strict)
5 x bw
4 x bw
5 x bw

[chaoticmaddog]

Good day today

Front Squat
Warm up to
235 x 5
235 x 5
235 x 5

Focused on sitting back and it seemed to work, they looked a lot better today.

Good Mornings
135 x 10
135 x 10
135 x 10
135 x 10

These are kinda new to me, so keeping it semi light to start. Still felt it in the hamstrings and lower back though.

DB Swing
80 x 8
85 x 8
85 x 8
85 x 8

DB Incline Press
60 x 8
60 x 8
65 x 8
65 x 8

Dips
Bw x 8
Bw x 8
Bw x 8

Shrugs
205 x 8
205 x 8
205 x 8
205 x 8

[chaoticmaddog]

First a little catch up.

I ran about 30 minutes of sprints on saturday. Practice starts in just a month, really need to get back in shape.

On Monday I came down with a bit of the flu. Felt rather nauseous and unable to really eat. I was only able to get about one meal in me, which is pretty damn bad. I had a lift scheduled for that day, but I had to back out, just didn't feel well enough.

On tuesday I was still a bit sick, able to eat a little more, but still a lot less than normal. I felt lazy though so I decided to go to the gym and at least get a set of Deadlifts in without all the assistance work.

I did
Warm up to
325 x 5
325 x 5
325 x 5

since I wasn't doing anything else, I figured I would attempt to max out. Maybe not such a good idea being sick and after doing a work set, but eh.. Id live.

I was able to do
355 x 1 (30 lb pr of course. Noob gains for the win)

and attempted
375 x fail

But was unable to lockout. I got it above the knees though so next time for sure. Though I wont be trying that again for a little while.

I've lost a little bit of weight unfortunately.
.

[chaoticmaddog]

Today I was feeling better and did the following.

Hang Clean
Warm up to
170 x 6
170 x 6
175 x 6

I tried the old weight from the last work out because Id been sick. the weights were moving quick though so I shouldn't have been such a pussy. 175 moved just fine for the last rep.

SOHP
115 x 5
115 x 5
115 x 5
115 x5

DB upright row
50 x8 x 4 sets

BOR
145 x 8
145 x 8
145 x 8
145 x 8

Chinups (strict)
5 x bw
6 x bw
4 x bw

[chaoticmaddog]

Just another day in the gym.

Front Squats

Warm up to
240 x 5
240 x 5
240 x 5

Did a little taping with my camera to make sure depth was still good. Front squats hurt sooo good.

Good Mornings

145 x 10
145 x 10
145 x 10
145 x 10

Bench Press

This is the first time benching in about a year, so I really focused on form. I've been watching some of the videos in the benching competition threads, and they have been a big help. I focused on tucking my elbows, and getting nice and tight. It does feel uncomfortable to do this, but that must mean im doing it right.

Warm up to

135 x 6
145 x 6
145 x 5


Im using a squat rack as my spotter, so the j-hooks are a bit bad, but eh, at least I can bench again without worries of pinning myself. No More Excuses. Simple as that.

Dips

bw x 8
bw x 8
bw x 8


All in all a good day

[chaoticmaddog]

Hey all,

I've been having a hard time remembering to log everything online here but Im still lifting 3 times a week. I've been keeping a written log however.

Today was a big day for me though. I was deadlifting, and after my work sets I wanted to see if I could hit 375, because I just barely missed it last time. It went up so easily. Today was also the first time using rosin (I couldn't get chalk because they were out, but rosin bags do a very similar thing I hear).

I continued to attempt to max because it was so easy... 385 came and went like nothing.... then 395. By that time i was prowling like an animal and growling. ( I was the only one in the gym.. its small) I was pacing back and forth and figured I had to give 405 a go. I set up my phone to record my moment and had at it... 405 came.... and went! Success. I let out a big fucking yell and put the bar down. Damn it felt good. Now... all i have to do is figure out how to upload videos from my phone...

405 deadlift for the first time. a 50 lb pr. Newb gains plus rosin. Yeah that feels good.