Jump to content

Sam's Strength Training Journal


Recommended Posts

  • Replies 494
  • Created
  • Last Reply

Top Posters In This Topic

The last time I tried full cleans, I didn't get under properly and ended up dropping the bar onto my shins as I fell backward. Good thing it was only 135 lbs. loaded up, otherwise, that wouldn't have been too good. That was about 3 years ago, haven't had any urge to do them since!

 

I've done that with 90 kg once before. Fell back, bar hit my legs and I somehow hurt my thumb. Not a pleasant experience!

 

Nice clean!

 

Nice single squats at 180kg as well - that's immense! 200kg ain't far away.

 

What's your deadlift max at?

 

Thanks. I'll be doing some squats tomorrow. Deadlift max is 210 kg. It's been a while since I've gone for any PB's, except for the front squat yesterday.

Link to comment
Share on other sites

I'm so envy how can you people be so good in squats? I'm OK in other exercises, but squats are my weakest side. I looked at the beginning of your journal and I saw you began squatting already with 60 - 70 kg. I started with 30, then upgraded at 40, and now I can do couple of sets of 10 reps with 50 kg with no extreme effort. But that is also such a light weight comparing to what I see people here and in my gym lift (and some of those people are not looking stronger than me). What is the problem with me? I'm especially pissed off cause I hurt my lower back today doing squats with 60 kg, which I succeeded doing last time I was in gym.

I'm posting this here, because you seem to have biggest success in gaining weight and strength, and doing squats, in this forum.

Have you got any suggestions or advices for me? Thanks!

Link to comment
Share on other sites

I think the only advice I can give is to squat more often and slowly increase the weight. My best gains with squats came when I started squatting 3 times a week, just adding 2.5 kg each week, or whenever I could
This is important! Don't do jumps bigger than 2.5kg so your body can get used to it. 5x5 is good to start with, gives your more attempts to adjust your form when you're starting out. My first 9 months or so were spent squatting 5x5 3x a week (except for groin injury - remember to stretch!), adding 2.5kg each time when successfully completing 5x5. It works. Start light because you could be adding 7.5kg a week.
Link to comment
Share on other sites

On Saturday I did some dumbbell stuff at home - floor presses, seated presses and curls.

 

21/09

 

Snatch Balance

10 x bar

3 x 40

3 x 50

3 x 3 x 60

 

OH Squat

2 x 3 x 60

 

Snatch Pull

3 x 80

3 x 90

3 x 3 x 110

 

Front Squat

3 x 60

3 x 90

3 x 3 x 120

 

I was planning to do back squats but felt like I needed to practice front squats more.

Link to comment
Share on other sites

  • 3 weeks later...

Thanks, both of you

 

I train every second or third day, but haven't been logging every session here. Here's what I did today:

 

17/10

 

Full Clean

3 x 60

3 x 80

5 x 100

 

Jerk From Rack

3 x 50

3 x 60

3 x 70

3 x 3 x 90

 

Clean High Pull

3 x 90

3 x 100

3 x 3 x 120

 

CG bench

8 x 60

7 x 80

 

I might be going to New York City in Nov/Dec this year. My sister has an internship there, so I'm hoping to go and visit her. I'll probably travel around a bit, maybe to Chicago to see a cousin and might visit other friends in Portland and around the midwest. Would be cool to meet up with anyone. No solid plans yet, but I'm working on it.

Link to comment
Share on other sites

  • 3 weeks later...
  • 1 year later...

Soooo. Hello

 

Currently following Jim Wendler's 5/3/1 and loving it. I'm doing more assistance exercises, especially for upper body, lately. The focus is and always will be on strength, but having a big set of guns can't hurt

 

Body weight is still around 108 kg. Maybe less fat these days though.

 

This year is going to be all about consistency and maxing out hardly ever. Just going to stick with this program for as long as possible, because I think it's great. I've already hit some rep PR's in a few lifts. Things are going well.

Link to comment
Share on other sites

Here is the last few weeks training.

 

So with 5/3/1, the idea with the last set of the main lift is to either do the prescribed number or reps - 5, 3 or 1, depending on the week, or you can do as many as you can manage. The number in brackets is the number of reps I actually did.

 

Cycle 1, Week 1

 

19/12/11-Press Day

 

Press

10 x bar

5 x 40 kg

5 x 47.5 kg

5 x 55 kg

>5 x 60 kg (8)

 

Close-grip Floor Press

10 x 50 kg

10 x 60 kg

10 x 70 kg

 

Kroc Rows (high rep dumbbell rows)

2 x 20 x 100 lb dumbbell

 

Tricep Pushdowns

3 x 10 x 70 kg

 

Barbell Curls

3 x 10 x 30 kg

 

20/12/11-Deadlift Day

 

Deadlift

5 x 60 kg

5 x 80 kg

5 x 110 kg

5 x 127.5 kg

>5 x 145 kg (8)

 

Front Squat

10 x 60 kg

10 x 70 kg

10 x 80 kg

 

GHR

3 x 10

 

Hanging Leg Raise

3 x 10

 

22/12/11-Floor Press Day (doing this instead of bench)

 

Floor Press

5 x 40 kg

5 x 57.5 kg

5 x 67.5 kg

>5 x 77.5 kg (9)

 

Incline Bench

10 x 40 kg

10 x 50 kg

10 x 60 kg

 

Chin-Ups - with light band (fatty)

8,8,6

 

Barbell Curls

3 x 10 x 30 kg

(curl up as usual, then move bar back so it's touching my chest, then let it down slowly in a straight line - PUMPED)

 

Dips

3 x 5

(Had been aaages since I last did dips. These sucked.

 

23/12/11-Squat Day

 

Squat

10 x bar

5 x 60 kg

5 x 80 kg

5 x 100 kg

5 x 115 kg

>5 x 130 (6)

(Decided not to push too hard here. Did the required reps, plus one, and decided that was enough).

 

Straight-Leg Deads

10 x 70 kg

10 x 80 kg

10 x 90 kg

 

GHR

3 x 10

 

Cycle 1, Week 2

 

26/12/11-Press Day

 

Press

5 x 40 kg

3 x 50 kg

3 x 57.5 kg

>3 x 65 kg (5)

 

Close-grip Floor Press

8 x 60 kg

8 x 70 kg

6 x 80 kg

 

Kroc Rows

2 x 20 x 52 kg Dumbbell

(These really take it out of me.. that many reps in that bent over position winds me. I can understand how brutal pushing a prowler must be. Or maybe I have no idea..)

 

Tricep Pushdowns

3 x 10 x 75 kg

 

Barbell Curls

3 x 10 x 30 kg

(Same deal again with the technique mentioned before)

 

27/12/11-Deadlift Day

 

Deadlift

5 x 60 kg

5 x 80 kg

2 x 100 kg

3 x 120 kg

3 x 137.5 kg

>3 x 155 kg (6)

 

Front Squat

8 x 70 kg

8 x 80 kg

6 x 90 kg

 

No GHR or hanging leg raises today.

 

29/12/11-Floor Press Day

 

Floor Press

5 x 40 kg

3 x 62.5 kg

3 x 72.5 kg

>3 x 80 kg (7)

 

Incline Bench

8 x 50 kg

8 x 60 kg

8 x 70 kg

 

Wide Grip Lat Pulldowns

8 x 45 kg

8 x 65 kg

6 x 75 kg

 

Dips

3 x 6

(Getting better!)

 

Curls

3 x 10 x 30 kg

(Same deal again)

 

30/12/11-Squat Day

 

Squat

5 x 60 kg

5 x 80 kg

3 x 107.5 kg

3 x 122.5 kg

>3 x 137.5 kg (5)

 

Straight-Leg Deads

8 x 80 kg

8 x 90 kg

6 x 100 kg

 

GHR

3 x 12

 

Hanging Leg Raise

3 x 12

 

Cycle 1, Week 3

 

02/01/12-Press Day

 

Press

5 x 40 kg

5 x 55 kg

3 x 60 kg

>1 x 67.5 kg (4)

 

Close-grip Floor Press

5 x 65

5 x 75

5 x 85

 

Kroc Rows

2 x 20 x 95 lb Dumbbell

(All the dumbbells are falling apart and this was the heaviest I could find.. Apparently they are getting new ones soon)

 

Tricep Pushdowns

3 x 10 x 77.5 kg

 

Barbell Curls

3 x 10 x 30 kg

(Regular curls this time)

 

03/01/12-Deadlift Day

 

Deadlift

5 x 60 kg

5 x 80 kg

2 x 100 kg

5 x 127.5 kg

3 x 145 kg

>1 x 162.5 kg (4)

 

Front Squat

5 x 75 kg

5 x 85 kg

5 x 95 kg

 

05/01/12-Floor Press Day

 

Floor Press

5 x 40 kg

5 x 67.5 kg

3 x 77.5 kg

>1 x 85 kg (6)

 

Incline Bench

5 x 55 kg

5 x 65 kg

5 x 75 kg

 

Lat Pulldowns

8 x 50 kg

8 x 60 kg

6 x 70 kg

 

Dips

3 x 7

(better again!)

 

Curls

5 x 10 x 30 kg

 

06/01/11-Squat Day

 

Squat

10 x bar

3 x 60 kg

3 x 80 kg

5 x 115 kg

3 x 130 kg

>1 x 145 kg (4)

(Pretty comfy. Didn't push too hard)

 

Straight-leg Deads

5 x 85 kg

5 x 95 kg

5 x 105 kg

 

GHR

3 x 6

(Higher setting than usual)

 

Hanging Leg Raise

3 x 8

 

Cycle 1, Week 4 - Deload

 

09/01/11-Press Day

 

Press

3 x 40 kg

3 x 47.5 kg

3 x 55 kg

3 x 60 kg

 

Dumbbell Rows

3 x 5 x 95 lbs

 

Pushdowns

3 x 10 x 70 kg

 

EZ Curls

A few and a few drop sets..

 

10/01/11-Deadlift Day

 

Deadlift

3 x 60 kg

3 x 80 kg

3 x 110 kg

3 x 127.5 kg

3 x 145 kg

 

Front Squat

3 x 60 kg

3 x 80 kg

3 x 90 kg

3 x 100 kg

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...