[HONOS]

After lurking the S&P for quite some time and making the occasional post, i decided it was time for a log. Ever since I started reading the S&P I've made HUGE changes to my training. I was basically doing machines and hardly any free weights and had huge periods of not training way too often. Now I'm doing a real strength program, basically a push/pull/squat routine.

So first for some stats:

Height: about 1.95m (6'6)
Weight: 98-100kg
Age: 21
Oh and I'm from Holland, so everything will be in kilograms.

EDIT: Decided to put up my current (estimated) 1RMs and goals before the end of the year:

1RMs April 2008:

Squat: 120kg
Deadlift: 170kg
Bench: 95kg (rough estimate, I never really max out on bench because I don't have a spotter to tell me it's all me)
SOHP: 65kg

Goals december 2008:

Squat: 160kg
Deadlift: 220kg
Bench: 115kg
SOHP: 90kg

Some of these might be extremely optimistic, but at least I'll have to really push myself.


My monday workout looked something like this (I really suck in memorizing exactly what I do in the gym, but for the sake of this log I'll try and do a better job):

First some warming up with just the bar

Power Cleans (my form on these is quite bad):

2x8x60kg
1x8x70kg


Deadlift:

1x4x140kg
0x1x180kg (failed)
3x1x160kg
2x4x140kg


DB Snatch (I'm gonna have to try BB snatches, since my shitty gym doesn't have heavier DBs than 35 kg):

3x5x35kg (each arm)


Shrugs:

3x8x100 kg


Pullups:

3x5xBW

Afterwards i did some uphill running on a treadmill, which pretty much sucks, but try finding some real hills in Holland


I usually do rows instead of shrugs, but the thread on lats got me really excited about doing some shrugs.

Of course, any advice is always welcome!

[Flow'n]

Those are alot of reps on the power cleans.. But what do I know I just started doing them.

Nice to see new logs popping up. Good luck.

[HONOS]

Thanks.

The thing with the cleans is that it's more the technique that's holding me back than the weight or volume. So that's why I do that many reps, focusing more on technique.

[oxcart]

Originally Posted by HONOS

Thanks.

The thing with the cleans is that it's more the technique that's holding me back than the weight or volume. So that's why I do that many reps, focusing more on technique.

If you are focusing on technique, you should do less reps. Every rep should be perfect when you are learning, so I would suggest sets of 3-5 reps at the most.

[HONOS]

I guess that makes sense. The way i figured was that ractice makes perfect. So I do more reps with lesser weight. But I'll take your advice and do fewer reps next week.

[oxcart]

It's important that every rep is correct. So do a few, then stop. Take a break and do a few more. Don't worry too much about the weight.

[HONOS]

Ok thanks man, I'll keep that in mind next week!

As for todays workout:

I didn't get a whole lot of sleep last night and it just didn't seem to be a good day for me today, so I was a bit worried when going to the gym. Thankfully I did manage to get a decent work out.

First some light squats to warm up a little:

1x12x20kg
1x8x60kg
1x8x80kg

SOHP:

1x8x40kg
1x6x50kg
1x5x60kg
2x1x65kg

Bench:

1x8x60kg
1x6x80kg
4x5x85kg

Dips:

3x8xBW

I had some energy left so I did some incline DB presses:

3x6x22,5kg


And then some more squats:

1x8x70kg
1x5x90kg

And then some uphill running.

[HONOS]

Squat day:

Back Squat:

1x20x20kg
1x12x60kg
1x10x80kg
1x4x100kg
1x3x105kg
1x2x115kg (I did get the second rep, but it was more of a GM)
2x4x100kg
2x6x80kg

Front Squat:

1x5x80kg
1x5x70kg

On about the third rep the bar sort of slipped, which hurt my wrist, so I continued wit Zercher Squats:

1x5x80kg
1x5x90kg


Also, does anyone have any good advice as to what to do as a cooling down after squats, just to keep my muscles from cramping up right after squats? (Hoping this is a bit clear, since I don't really know how to describe what I mean

[Flow'n]

I ride the stationary bike for about 10-15 minutes. Sometimes I do some light leg extensions aswell. I find that they help minimize DOMS.

[ghostwipe]

If it's muscle cramps, look to get the proper potassium, hydration, etc. If it's just tightness, stretch right after your workout, while your muscles are still warm.