Ragnarok Awaits (Strength)

[Olsson]

I'm a newbie doing a basic 3X5 program.

Stats:
Height:5'8
Weight:165
Age:29 (just barely)

Lifts(not 1 rep maxes, bodyweight has stayed at 165lbs):
Beginning Deadlift:185 lbs
Current Deadlift:275 lbs

Beginning Squat:95 lbs
Current Squat:185 lbs

Beginning Weighted Dips:BW+20
Current Weighted Dips:BW+42.5

Beginning SOHP:75 lbs
Current SOHP:115 lbs

Beginning DB Row:75 lbs
Current DB Row:110 lbs


Year-end goals (everything in lbs):
Deadlift:300
SOHP:120
Squat:200

I lift in my basement. I dont have a bench, so I dont bench. No squat rack, saw horses etc. (yet), but I started using my dip bars as a ghetto squat stand. According to the manufacturer, they have a 500lb capacity. I'll probably build a squat stand eventually.

9/2/09
Deadlift:
205lbs 3 sets of 6

DB Row
60lbs 3 sets of 15
Not sure if I should do 3X5 with these also. Some guys in the forum seem to do them that way, others seem to be doing them with high reps for some reason. Gave the high reps a try.

SOHP
95lbs 3 sets of 6

DB Snatch
50 lbs 3 sets of 5

Couple sets of weighted crunches and wtd. pushups to finish.

[Olsson]

9/3/09

No workout today, but I did help a couple friends move in to their new house. I quickly learned the importance of grip strength, so I'll be including some grip work in my lifting sessions from now on.

[Olsson]

9/4/09

Front Squat
115 lbs 3 sets of 5

These felt really light.

Dumbbell Row
55 lbs 3 sets of 15

Wtd. Dips
BW+32 2 sets of 6
BW+32 1 set of 5

Powerclean
115 lbs 3 sets of 5

Wtd. crunches, plyo pushups, and pinch grip work to finish.

I've never done powercleans before, but I figure I'd better be doing them since I have no squat rack and have to powerclean/front squat for now. If I can get a video camera I'll do a form check on the main page, my form is probably horrendous.

[mustang]

nice making due with what you have... nice to see a fellow 165er

[Olsson]

Originally Posted by mustang

nice making due with what you have... nice to see a fellow 165er

Thanks Mustang I appreciate it...and holy cow I just checked out your log and you are one strong bastard, maybe I'll make my "very very long term" goal to be as strong as you at the same bw.

[Lug's Spear]

I like your training log title, might I suggest lifting to Amon Amarth?

What are your ideas for grip strength training? I recommend sledge hammer levering, it's pretty fun and you get to wield a large hammer.

I am curious, what does your equipment look like?

[Olsson]

Originally Posted by Lug's Spear

I like your training log title, might I suggest lifting to Amon Amarth?

What are your ideas for grip strength training? I recommend sledge hammer levering, it's pretty fun and you get to wield a large hammer.

I am curious, what does your equipment look like?

Ha, I'm glad someone got the log title, and yeah I think their music is the best to work out to! Actually, my ancestors were Vikings/Danes, and "Olsson" is the name of the Viking family I descended from.

To be honest, I haven't checked out sledge hammer levering, but I know Smashius Clay had a thread about it. Right now, I'm just pinching two plates together and picking them up, but I'll look into it. Feeling like I'm weilding Thor's hammer would be an awesome feeling!

Equipment:Roughly 700lbs olympic plates, 1 45 lb bar (thank you Craigslist), a set of dip bars. No squat rack, no bench. Also I have a stationary bike for cardio.

Edit:Also two standard plate dumbbells and one olympic plate dumbbell. I dont really do anything with the standard ones, I do the DB Rows and DB Snatch with the olympic one.

Where is your sig from?

[Lug's Spear]

Hah that's cool. My ancestors were scottish mercenaries that moved to Ireland for more work. I am 3rd Generation american though so I can't lay too much claim to Scottish and Irish heritage for now. Gonna try to pick up some gaelic while the language still exists to make up for it lol. I got one CD from amon amarath, favorite song by far is Hermod's ride to hel - loke's treachery.

I haven't tried plate pinching yet, but for now I am reserving my grip strength for Hammer Levering.

That's some good gear, you can pretty much do anything you want with that.

My sig is an Irish Gaelic translation, it may sound familiar to you:

Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.

[Olsson]

9/7/09

Deficit Deadlift
210 lbs 3 sets of 6

Each foot on a 45lb plate for these

DB Row
60 lbs 3 sets of 15

SOHP
100 lbs 3 sets of 5

DB Snatch
50 lbs X 6
52.5 lbs X 5
52.5 lbs X 4

Pinch grip work and weighted crunches to finish.

[Olsson]

9/9/09

Front Squat
120 lbs 3 sets of 5

DB Row
65 lbs 3 sets of 15

Wtd. Dips
BW+32 3 sets of 6

Will up the weight on these next time I do them

Power Clean
120 lbs 3 sets of 5

Wtd crunches and pinch grip work to finish. I might switch to 5 sets of 3 on powercleans next time like Rippetoe suggests