Striving For Strength (and conditioning)

Forcetti · 02:15 AM

Okay, so I've been training a while...with a lot of time off and just generally stuffing around with no direction. That's about to change.

Age: 19
Height: 180cm (5'11")
Weight: 78kg

I was just getting into the swing of things when I manage to injure my back, not one, but two bulging discs between my L3-L5. Unfortunately it still hasn't healed so my training is severely limited at the moment.

Current PR's
Squat 125kg (275)
Deadlift 150kg (330)
Chins 25kg (55) x 5
Max pullups 19reps
Strict OHP 55kg (121) x 5

Goals for 2008
Pullups 45kg x 5
Squat 150kg
Deadlift 180kg
SOHP 70kg

Full rollout
Dragon flag
Close the #2
Lever my sledge (8lbs)

Currently following WS4SBIII (28/7/08)

Appreciate any comments/tips/whatever. Cheers.

Forcetti · 05-06-2008, 08:39 AM

5/5/08

Bench
6 x 6 @ 75kg

Pullups
BW x 17
BW x 12 (wide)
BW x 8 (wide)
BW x 7 (wide)

Back extensions
3 x 20

Planks
1min30
1min
1min

6/5/08
"Cindy"

5pullups
10pushups
15squats

Total rounds in 20mins=12 bit crappy, managed 14 last week.

Rollouts (from knees)
2 x 15

Forcetti · 05-07-2008, 08:44 PM

7/5/08

Bench
7 x 5 @ 80kg

towel pullups
BW x 5
BW x 5
BW x 5
BW x 10
BW x 10

Actually had chalk on my hands from benching during the last two sets, never thought it would help this much.

Forcetti · 05-10-2008, 09:29 AM

9/5/08
Bench
8 x 4 @ 85kg

Chins
BW x 18
BW x 15

10/5/08
Bench
8 x 3 @ 90kg

Chins
BW x 10
BW x 10
BW+15kg x 7
BW+15kg x 7
BW+15kg x 5

Sposed to do 10 sets for bench..damn shoulder was causing me some trouble so I decided to stop early, musta slept on it bad.

Forcetti · 05-25-2008, 07:58 AM

The fail is great in this one, methinks. Well, I got owned by Smolov jr, my left shoulders is stuffed, can't even sleep on that side anymore. Good news is my back is feeling better, hopefully will be able to squat/deadlift soon.

23/5/08

Bulgarian split squats
x20
10kg x 15
10kg x 15
10kg x 15

Light, but feels good to do some legwork, back feels good with these too.

Towel chins
x 10
x 15
x 18

Sledgehammer levering

Reverse crunches
3 x 20

Forcetti · 10:57 AM

29/5/08
Bulgarian split squats
15kg 4 x 10

Pullups
BW+20kg 3 x 5

Towel chins
3 x 15

Sledge levering + CoC

31/5/08

Chins
BW+20kg 2 x 7
BW+25kg 3 x 4

Bulgarian split squats
20kg 3 x 5

Forcetti · 06-09-2008, 07:39 AM

9/6/08

Squats
60kg 3 x 5

Front squats
60kg 1 x 5

Backs feeling good lately, no problems doing normal stuff. Didn't feel any pain squatting, think I might be able to start progressing again?

Chins
20kg x 5
30kg x 4
30kg x 3
30kg x 3
20kg x 5
BW x 15

Reverse crunches
2 x 10

The idea was to extend my legs our further each time and eventually progress to a dragon flag...is there a better way of doing it?

Rollouts (from knees)
2 x 7

Forcetti · 06-11-2008, 06:03 AM

11/6/08

Squats
65kg 5x5

For some strange reason back squats seem easier on my back than front squats. I feel so rusty, going to have to record my lift to see how it is.

Close grip bench
65kg x 7, x 10

My left shoulder still aches, at least I should be able to ohp soon depending on my back.

Chins
BW x 16
BW x 12
BW x 5 (towel)

Pretty crap.

DB curls
16kg x 12, x 12

Sledge levering + CoC

ghostwipe · 06-11-2008, 07:04 AM

Yeah, front squats definitely tire out my lower back quicker.

Forcetti · 06-27-2008, 09:52 AM

Took some time off to study for finals, thats over so its time to go be a weakling again.

27/6/08

Back squat
60kg x 3
70kg x 3
80kg x 3
90kg x 3

SOHP
40kg x 5
40kg x 5
50kg x 3

Pullups
BW x 12
BW x 12

Happy with the squats...no pain really, although my ego was hurt pretty bad. At least it's quite an improvement over what I was doing last week or two.