Author Topic: Training journal  (Read 4169 times)

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Jake

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Training journal
« on: September 27, 2013, 02:22:28 pm »
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Hey guys, this will be my training journal.

21 years old at the moment, 183cm tall. General goal is to get stronger relative to my weight, and to gain some lean body mass.

////

BW:
84.0, ~11% BF  - 27.9.2013

PRs for some lifts:

z press
85 x 1 - 25.9.2013

bottom up squat
170 x 1 - 24.9.2013

deficit deadlift
155 x 1

bench press
110 x 1

bottom up olympic squat
130 x 1

////

Goals to reach by 2013:

z press 90 x 1
bottom up squat 182.5 x 1
deficit deadlift 182.5 x 2
bench press 130 x 1
bottom up olympic squat 150 x 1

Jake

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Re: Training journal
« Reply #1 on: September 27, 2013, 02:42:42 pm »
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z press
82.5 x 1 x 10, 24:00

bottom up squat
162.5 x 1 x 8

bottom up olympic squat
122,5 x 1 x 7

deficit deadlift
145 x 1 x 3
155 x 1 x 6

bench press
65 x F
85 x 4,3
90 x 3,3,2
65 x F

row
45 x F x 5

curl
45 x 6 x 3
55 x 1 x 3

stationary bike
20 minutes, ~150bpm

BW 84.0
~5 hours of sleep

////

Surprisingly good training session despite not sleeping that much and being awake too long the night prior. I think the fact that I ate a ton of food yesterday helped a lot.

Squats were pretty good, managed to keep my knees out on all reps and I think my form was overall decent.

Need to tuck my left elbow in more on bench press.

///

A few things I feel like I should mention:

I'm very weak at deficit deadlifts because of the form I use. I used to pretty strong on deadlifts, but I used a very rounded back. Since then, I got a lot weaker and stopped deadlifting for a long time. I started deadlifting again about 2 weeks ago, and I'm trying to make sure my back is neutral. I'm very weak this way, and it feels a bit awkward. I'm sure I'll be moving heavier weights soon though, once I get used to the movement pattern of a deadlift with neutral back.

Right now, I'm not following a set routine, because school still hasn't started yet and I have a lot of time, so I just go by feel a lot. School is starting very soon, so I'll probably make a routine in a few days and follow that.

At the moment, I'm trying to gain weight.
« Last Edit: September 27, 2013, 02:45:27 pm by Jake »

LBSS

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Re: Training journal
« Reply #2 on: September 27, 2013, 03:41:29 pm »
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what is a bottom up squat.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Jake

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Re: Training journal
« Reply #3 on: September 27, 2013, 04:19:01 pm »
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what is a bottom up squat.

Squats that start from the bottom. Here's how I do them, first one is the "bottom up olympic squat", second is the "bottom up squat" :

<a href="http://www.youtube.com/watch?v=RZgvisUEEK8" target="_blank">http://www.youtube.com/watch?v=RZgvisUEEK8</a>

LBSS

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Re: Training journal
« Reply #4 on: September 27, 2013, 05:46:18 pm »
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weird, why are you doing that?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Raptor

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Re: Training journal
« Reply #5 on: September 27, 2013, 06:16:54 pm »
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Well one reason would be the lack of eccentric-related fatigue... but a lot of the positive effects of the eccentric related-fatigue would diminish (nullify) as well.

Jake

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Re: Training journal
« Reply #6 on: September 27, 2013, 06:28:14 pm »
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weird, why are you doing that?

I like to switch between these and normal squats. I'll probably start doing normal squats in a few weeks again.

This variation really helps with strength at the start of the lift and transfers well to normal squats, at least for me.

Jake

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Re: Training journal
« Reply #7 on: September 29, 2013, 12:02:08 pm »
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28.9.2013

zpress
65 x 4 x 2
82.5 x 1 x 5
80 x 1 x 5

bottom up squat
160 x 1 x 6

paused squat
145 x 2
125 x 4,4,5,5,3,3
130 x 2
132,5 x 2
135 x 2
140 x 2
142,5 x 2,1,1,1

row
45 x F x 6

curl
45 x 5,6,5

bench press
65 x F x 2
85 x 3,2,2,2

stationary bike
20 minutes, ~145bpm

///

First session in quite a while where I was doing paused/regular squats - been doing mainly box squats and bottom up squats the last 3 months. Paused squats felt good, pretty smooth.

Jake

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Re: Training journal
« Reply #8 on: September 29, 2013, 12:02:37 pm »
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z press
82.5 x 1 x 8, 14:00
65 x 4 x 3
65 x 3 x 2 - partial reps (not locking out completely, not going down all the way)

paused squat
145 x 1
150 x 1 x 3
152,5 x 1 x 7

deficit deadlift
145 x 1
155 x 1 x 3
160 x 1 x 3

row
45 x F x 5

curl
45 x 5 x 3
55 x 1 x 3

BW 84.5
~7 hours of sleep

///

Pressing was good, but a bit weird. First two singles with 82.5 weren't very easy so I didn't expect much, but managed to keep doing a single every 2 minutes which is a PR.
Paused squats felt good, kept my form decent on all sets. Keeping knees out seems much easier than on bottom up squats.
Deficit deadlifts were great, I feel like I'm starting to get used to the movement.

/////////////////////

session 2

z press
65 x 4 x 2
82,5 x 1 x 2

paused squat
155 x 1 x 6
157,5 x 1 x 3

stationary bike
20 minutes, ~145bpm
« Last Edit: September 30, 2013, 02:54:54 pm by Jake »

Jake

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Re: Training journal
« Reply #9 on: September 30, 2013, 03:01:21 pm »
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paused squat
125 x 4
145 x 1
150 x 1 x 4
145 x 1 x 4
125 x 3,3,4

////////

session 2

paused squat
125 x 3
145 x 1
155 x 1
150 x 1 x 5
145 x 1 x 4
150 x 1 x 5

BW 86.0
~8 hours of sleep

///

Tried using high bar on a few sets in the first training session (normally I use low bar, unless I'm doing olympic style squats), didn't like it... felt like my squatting form was much less smooth.

Jake

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Re: Training journal
« Reply #10 on: October 01, 2013, 10:11:52 am »
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paused squat
145 x 1
150 x 1
160 x 1 x 4
150 x 1 x 3

BW 84.5
~3 hours of sleep

Jake

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Re: Training journal
« Reply #11 on: October 02, 2013, 06:30:15 pm »
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z press
65 x 4 x 2
75 x 1
82,5 x 1 x 4
80 x 1 x 4

paused squat
145 x 1 x 2
155 x 1
167,5 x 1 - PR
152,5 x 1 x 4

bottom up olympic squat
105 x 5
125 x 1 x 4

deficit deadlift
142,5 x 1
152,5 x 1 - double overhand chalkless PR I think
165 x 1 x 2
160 x 1 x 4
150 x 1 x 3

BW 83.5
9 hours of sleep

///

As little as 2 days of rest seems to do me no good on overhead pressing. The singles with 82.5 were hard and my form felt a bit off.

Jake

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Re: Training journal
« Reply #12 on: October 03, 2013, 07:42:53 pm »
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paused squat
145 x 1
160 x 1 x 6
145 x 2 x 2
145 x 1 x 2

z press
65 x 4 x 2
75 x 1
82.5 x 1 x 2
65 x F x 4 - partial reps
65 x 5

row
45 x F x 6

chinup
BW x 8 x 4

BW 83.5
~8 hours of sleep

Jake

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Re: Training journal
« Reply #13 on: October 04, 2013, 03:18:06 pm »
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paused squat
142.5 x 1
162.5 x 1 x 7

z press
65 x 4 x 2
75 x 1
82.5 x 1 x 4
80 x 1 x 4
65 x 4 x 5
65 x F x 5 - partial reps

BW 84.0
~8 hours of sleep