Lifting, Teaching, Freedom

Gold182 · 09-07-2009, 04:12 PM

Ok well since im in the bench comp i though i should make a online log to go with my paper one.

Bit background im 24 years old just started teaching, have made some great gains in size and strength after finding this forum. Want to continue to my growth in both size and strength.

Current stats
160lbs
5ft 8

By feb when bench comp ends i want

Bench 260lbs
DL 405lbs
Squat 315lbs

Ive had two months off before starting my new teaching job and have made some good strength gains got see if i can continue it on alot less sleep and rest. Hopefully with the support of Sherdog I can

7/9/09

Week 8 5x5

Squat

20kg x 10
60kg x 5
80kg x 3
102.5kg 3x3

Squat I found rather easy which is nice, form is improving still needs work though

Bench

40kg x10
60kg x3
70kg x3
80kg x3
90kg x3
100kg x3

Been trying to improve my set up really noticed difference in my back tightness however it is near impossible to slide the bar off the rack pins on the bench press at my gym so i lose abit of tightness unracking.

BOR

30kg x8
70kg 3x3

Form is improving, trying to keep leg drive down.

Sit up on Roman chair with 10kg 3x10 SS with bicep curls 30k 3x10. Needed to do core, biceps for my ego during rest break

.

All in all a good session, I reckon i've got alot of room for increasing the weights on squats, bench im going to struggle to keep up the pace improving quickly.

Gold182 · 09-09-2009, 02:45 PM

Week 8 5x5 wednesday

Rubbish lifting in general, wasnt focused or motivated due to work start being delayed and thus being down £250 i really needed and being asked by various people about DL and Squats ( I can imagine Devilson, Ascendant and co getting very annoyed by people always asking them questions and i bet it always happens to them).

Anyhow

DL

60kg x5
80kg x3
100kg x2
145kg x3
145kg x2
145kg x1

Legs just seemed to run out of steam off the floor, just no power after my first set. Wondering if I need to do defciet DLs to help improve my power off the floor.

OHP

30kg x8
40kg x3
60kg x3
60kg x0 (failed)
50kg x3
50kg x3

Considering i managed 57.5kg 3x3 last week. Didnt feel focused.

Chins 1min rest between sets

BW 4x5
BW 1x3

Chins improved over last week even though i failed my last set.

Gold182 · 09-11-2009, 01:25 PM

Week 8 5x5 Friday

Alot better today, got myself in the zone and didnt get distracted.

Squat

20kg x10
60kg x3
70kg x3
80kg x3
90kg x3
115kg x3

Squat went really, feel like ive got alot of progress in me still.

Bench

40kg x10
60kg x5
95kg 2x3
95kg x4

Was supposed to be 95kg 3x3 but on my final set it felt easier so i got a extra rep (probably because my set up was alot better)

BOR

30kg x8
50kg x5
70kg 3x5

Got good form at lighter weights but it breaks down quickly as I ramp the weight up, form seems to go from no hip/leg drive to a decent amount of it fairly quickly as a I ramp the weights up. More practice i guess

Dips

BW 2x10
BW 1x12

Felt easy need work out how to add more weight since DBs between legs is difficult for me being a short arse and there no weight belt in my gym.

On a side note all the students are coming back with there crappy routines and 2 man bench presses. However it just seems to have spured me on to show them what properly lifting is about.

Gold182 · 09-14-2009, 04:34 PM

Week 9 5x5 Monday

Start work properly tomorrow finally. All I can say is thank god for this forum and lifting for giving me some focus these past few weeks.

Anyhow my lifts

Squat

20kg x10
60kg x5
80kg x3
107.5kg 3x3

Last set wasnt the greatest due to not setting the bar properly on my back. However the sets were easy so hopefully got alot more room for growth in my squat.

Bench

40kg x10
60kg x3
70kg x3
80kg x3
90kg x3
102.5kg x3 (PR) 226lbs

Got say so glad im in the Bench competition has really made me look at my form and the result have been very satisfying. Managed to break my 1RM max with a triple which bolds well.

BOR

30kg x8
50kg x5
70kg 5x3

Form improving but still a work in progress, lats have felt pretty knackered after benching lately.

SS of weighted sit ups on a roman chair and bicep curls.

All in all a good day of lifting. Since its the last week of 5x5 i was thinking a week or two of deload then testing all 1RM for Bench, Squat, DL on the following week. Anyhow got any thoughs on that?
Was then thinking either 5x5 again or 5/3/1

Gold182 · 09-17-2009, 01:35 PM

Week 9 5x5 Wednesday

Deadlift

60kg x5
80kg x3
100kg x2
145kg 2x3
145kg x2

By the last set my legs just felt totally worn out.

OHP

20kg x8
40kg x3
60kg x1
55kg x3
55kg x3

Form needs work still.....

Chins 1min rest between sets

BW 4x5
BW x2

Gold182 · 09-18-2009, 05:32 PM

Week 9 5x5 Friday

Last day of 5x5 program, was going to do another week but with me starting work im pretty knackered and need the deload.

Squat

20kg x10
60kg x3
70kg x3
80kg x3
90kg x3
120kg x3

The back of my right knee has been hurting the past few weeks when i squat down and I dont think all my heavy squatting has helped. Reps went quite well Good Morning up the last rep abit but all in all went well.

Bench

40kg x10
60kg x5
97.5kg 3x3

My form has come on leaps and bounds im alot more stable now and I seem to just be to grind the bar up even if its at snails pace.

BOR

30kg x8
50kg x4
60kg 5x3

Was totally knackered so just dropped the reps down and did a quick few sets.

All in all this 5x5 cycle has worked really well my Squat and Bench have progressed massively and ive made ok gains on my DL and OHP. Think im going to deload for a week or two test 1RMs then do another 5x5 cycle.

Gold182 · 09-25-2009, 05:14 PM

God what a crazy week. Teaching is tiring that I had to force myself to train this week and I havent had time to update my log so going do all these weeks on one post.

Ive had an annoying knee injury for a while so i decide to rest my knee during this deload week so no Squats or any Convent DLs.

Monday

Bench

20kg x12
60kg x5
80kg 3x5

Harder than i though it would be obviously I needed to deload

SLDL

60kg x5
80kg x3
100kg 3x5

Never did these before and had to double overhand for the work sets which im not use to. These really hit your back and gave my knee a decent rest

Dips

BW 3x10

Wednesday

OHP

20kg x8
30kg x5
40kg x3
50kg 2x5
40kg x5

Form felt better for avoding my head however I feel like im losing power because to get my elbows more upright my wrists are having to bend. Also 50kg felt really heavy I reckon more form work required on OHP.

BOR

30kg x8
60kg 3x5

Form improving not alot else

Chins

BW x7
BW x5
BW x4

Had a hard day at work and BOR had worn my back out so wasnt really trying and it showed.

Friday 25/9/09

SLDL

60kg x5
80kg x3
100kg 3x5

Felt easier than Mondays week of deload has done me good

Bench

20kg x12
60kg x5
80kg 3x5

Felt alot easier than monday

Dips

BW 3x10

Went fine.

All in all with me still adjusting to alot less sleep in a week and my knee injury deload was definately worth it. Might do a 2nd week depending on how i feel Monday morning.

Gold182 · 10-03-2009, 02:10 PM

Still on weekly updates thanking to being run off my feet. Ive got my paper log so I know where i stand. A good and bad week this week. Bad because ive been banned from squatting and deadlifting but good because ive found someone who will teach me olympic lifts for free and is fully qualified.

Deload week 2

Monday

Bench

20kg x12
60kg x5
80kg 4x5

Super easy

Squat

20kg x10
60kg x5
90kg 2x5

My knee was alot worse on monday the pain at the bottom of the squat was pretty bad so I had to quit after two sets

BOR

30kg x8
60kg 3x5

My form is much improved on these will look at adding weight next week.

Wednesday

Was all power clean practice which was fun but my form is still terrible.

Saturday

Started off with power clean practice again form abit improved still pretty crap (no coach today).

Bench

20kg x10
60kg x5
80kg 3x5

Felt harder than monday but that was probably down to the PC practice before

BOR

30kg x8
60kg 3x5

I was supposed to start another 5x5 cycle this week but my physio has banned me from any squats or deadlifts this week. I can pratice PC with superlight weight but thats about it legs wise. Been given lots of stretches and stuff to do.

Gold182 · 10-11-2009, 11:57 AM

I really need to be more consistant with updating. Anyhow interesting week for me.
Saw my physio last friday and she reckoned I have damaged my medial meniscus and so banned me from squats and deads as i mentioned before. Luckily my knee appears to be healing since I was told sometimes mensicus injuries can require surgery. So this week apart from super light power clean practice has been total upperbody. Im also banned for at least another week from squatting and have keep up my stretch routine.

Anyhow i hope within two to three weeks I will be fully recovered so I can be back to squatting properly. Anyhow onto my training

Bench

20kg x10
60kg 2x5
70kg x5
80kg x5
92.5kg x5

Felt pretty easy which is nice

Power clean practice form is slowly improving

BOR

30kg x8
62.5kg 5x5

Wednesday

OHP

20kg x10
30kg x5
40kg x3
50kg 4x5

Been working on my OHP form and alot shoulder stretch work and it is showing.

More power clean practice

Chins

BW 4x5
BW x3

Friday

Bench

20kg x10
40kg x5
60kg x5 (paused)
85kg 5x5

85kg last couple sets were harder than I though they would be

Power clean practice yet again (since i cant do legwork ive figured form work on PCs is probably worth it)

BOR

30kg x8
60kg 4x5

Gold182 · 10-13-2009, 03:26 PM

Monday 12/10/09

Power clean practice

Form improving just need to add some weight and see what happens to my form

Bench

20kg x10
60kg 2x5
70kg x5
80kg x5
95kg x5 (10 lbs short of my 1 RM PR)
60kg x15

95kg was pretty tiring but I reckon i can hit 100kg in the next couple of weeks.

BOR

30kg x8
65kg 5x5

So much harder than it should have been Power cleans and the bench really killed my back.

Wrist curls

25kg x20
25kg x20
25kg x17