Woody's Starting Strength log [Archive] - Starting Strength Forums

Woody

10-21-2010, 07:46 AM

Hi all,

Updated short and medium term goals:

1) Look and feel strong and healthy

2) Squat: 180kg, Bench: 100kg, Press: 70kg, Deadlift: 180kg all for 5 reps 3 sets except deads (1 set)

Workouts will be as follows, 3 days per week alternating workout A and B.

Workout A: Squat, Bench, weighted dips.

Workout B: Press, Deadlift, weighted chins.

Curlz (EZ bar and Alt DB) every other workout.

At least 2 short conditioning workouts every week, one after deadlift workout, one longer stand alone conditioning workout on weekends.

Diet will be rich in fruit, veg, whole foods, high quality protein etc.

Wed 20th October 2010 – workout B

Squat
112.5 x5 x3 (work sets)
1st work set was tough. I decided to tone down the ‘aggression’ and keep composed through the other work sets – really concentrated on breathing and hitting depth with knees out. Felt much better.

Bench
57.5 x5 x3 (work sets)
No real problems, slowing down on last set, may need to microload soon.

Powerclean
45x3 x5 (work sets)
Weight felt fine but a bit all over the place really. Need to at the very least start studying form videos for the powerclean and take it from there.

Chins
bw x3, bw x2.5, bw x1
POOR!

Woody

10-23-2010, 01:50 AM

Friday 22nd October 2010 - workout A

Great workout all in all! Pretty tough in places but gave it everything I had...

Squat
115 x5 x3 (work)
Really think i've found my squat groove now, key for me seems to be controlling descent speed. Last set a bit iffy, but my wife came bouncing over to say hello just as I was about to get under the bar and I lost a bit of focus!

Press
42.5 x5 x3 (work)
Went OK, press starting to feel fairly heavy again. Will def need to microload soon, moreso than with bench. Will invest in some washers / light plates next pay day (in a weeks time).

Dead
115 x5 x1 (work)
Hard. First 3 reps were fine. Think I stopped a bit too long for breath after 3rd rep and lost some composure making 4th and 5th reps very difficult. I've had big problems with deadlift form and back rounding in the past, just got to keep a very close eye on form and keep trying to push forward!

Chins
bw x 5, bw x 2, bw x 1. No energy after 1st set of chins.

Woody

10-26-2010, 02:04 AM

Monday 25th October 2010 - workout B

Another good workout, I'm feeling a fair bit stronger than when I was lifting similar weights a couple of months ago...

Squat
117.5 x5 x3 (work sets)
1st set felt a bit heavy, 2nd and 3rd sets felt strong

Bench
60 x5 x3 (work sets)
Hoping to get to at least 65kg with 2.5kg jumps before lowering weight increases.

Powerclean
47.5 x5 x3 (work sets)
Still not happy with these. There were a few reps that I think were alright, but a few where the bar was way out in front of me - have to keep practicing form on these. Arms pretty sore after.

Dips
bw x8, bw x6

Chins
bw x3

Woody

10-29-2010, 02:43 AM

Thursday 28th October 2010 - workout A

PHEW! That was tough for me, very tough. I moved my workout from Wednesday to Thursday because I went indoor climbing on Tuesday night (1st time) and was really feeling the effects on Wednesday...

Squat
120kg x5 x3 (work sets) = PR
First set was fine. Second set just felt off from the second I unracked the bar. I was pretty unsteady and my knees slid forward (haven't had that for a while) on the first rep - I thought, 'there's no way i'm going to get the whole set', but dug in and somehow made my reps! Final set was better, although very last rep was all out 100% to get the bar up.

I'm seriously considering adding a light day mid week on the squats. Not sure how long I can keep adding 2.5kg 3 days per week. I'll see how next squatting session goes and take it from there.

Press
45kg x5 x3 (work sets) = PR
Pretty happy with these all in all. I think my chins have had an effect here. Would like to get to 50kg with 2.5kg jumps before microloading, but may get a nasty surprise next pressing workout!

Deadlift
120kg x3 x2 (work sets)
Mixed feelings about my deadlifts. On the positive, i'm happy with my form, and 120kg didn't feel super heavy. Having said that, I had the same problem as on last deadlift workout, was completely gassed after 3 reps! Decided to go for 2 sets of three reps for my work sets. Not ideal, but better than an all out fail. Looking to hit 125kg for 5 next deadlift workout. We'll see...

Chins
bw x 3, bw x 1, bw x barely 1
Exhausted by this point, all I could manage.

Woody

10-31-2010, 08:52 AM

Sunday 31st October 2010 - workout B

Unexpected events on Saturday morning dictated moving yesterdays workout to this morning...

Body weight 89.4kg

Squat (light day)
100kg x5 x3 (work sets)
After a lot of thought i've decided to move on to advanced novice programming for squats, allowing a light day once per week. I'm certain this is the best decision for me.

Bench
62.5kg x5 x3 (work sets)
No problems here, will keep progressing as best as I can.

Powerclean
50kg x3 x5 (work sets). 60kg x2 - PR!
I've been watching quite a lot of powerclean form videos over the past few days, and things seem like they might be starting to come together with this lift! Cues that helped were really paying attention to the shrug and loosening grip a bit for racking the bar. Was feeling good so attempted 60kg and managed a couple of reps for a new PR.

Barbell curls
40kg x6 x3
Did these IN THE SQUAT RACK!! I know, I know... I was the only person around though.

Chins
bw x3, bw x3, bw x2
Poor.

Woody

11-02-2010, 03:26 AM

Tuesday 2nd November 2010 – workout A
Oh dear. Poor workout from start to finish…

Squat
1st work set 122.5kg x3 then fail on fourth rep.
Back off sets 100kg x3, felt HEAVY! 80kg x8 x2.

I don’t know. It was an early morning workout, although that shouldn’t have made too much of a difference. Sleep wasn’t great last night and pre workout breakfast was meagre (2 small slices of toast and cup of coffee). However, only making 3 reps of the first set? That’s an epic fail! It wouldn’t have been so bad if it was the last rep or two of final set.

Press
Work sets 47.5kg x5, x4 + 1 push press, x1 then fail.

If someone had asked me yesterday whether I thought I was going to make my press work sets today, I would have said 100% yes. Didn’t happen. Maybe didn’t rest long enough between sets or maybe the confidence took a bit of a beat after my squats?

Dead
Work set 125kg x 5 (long break ~ 60 seconds between 4th and 5th reps)

Not at all happy with these - back rounding on at least 2 of the reps.

Chins
bw x3, bw x1, bw x0

Notes
That’s the worst workout I’ve had in a long time. I feel a bit defeated. All I can do is hit the gym next time well fed, well rested and try 122.5kg again. My 0.5kg plates should arrive before next press workout, however I want to try 47.5kg work sets once more before going up in 1kg jumps. I’ll repeat 125kg next deadlift workout with hopefully better form.

Woody

11-05-2010, 03:40 AM

Thursday 4th November 2010 – workout B
OK, we’re back on track. I can’t pinpoint exactly what happened last workout, probably a combination of things. After some decent sleep and decent food I hit the gym for a solid workout…

Squat
Work sets 122.5kg x5 x3, new PR!

Yes these were tough, but I had a completely different mindset going into my work sets, it was all about grinding out the reps.

Bench
Work sets 65kg x5 x2, 65kg x4 and 2 thirds

I asked for a spot on my last work set to be on the safe side. Last rep, and about two thirds of the way through, the bar speed slowed down by a fraction, literally. Bro decides that rather than letting me finish the rep, the best course of action is to yank the bar back up into the pins! Unfortunately I failed to emphasise not touching bar unless it’s moving the wrong way... Regardless, I’m still increasing the weight as planned next bench workout. No doubt I would have finished the rep unassisted.

Powerclean
Work sets 55kg x3 x5, = PR

I enjoyed these.

Chins
bw x3 x3

Dips next time.

Woody

11-07-2010, 07:23 AM

Sunday 07th November 2010 - workout A

Another solid workout...

Squat (light day)
Work sets 100kg x5 x3

Press
Work sets 47.5kg x5 x3 PR

Form feels good, happy with these. Bar speed slowed considerably on last set, but no doubt about making all reps. Will probably start 1kg jumps next press workout.

Deadlift
Work set 125kg x5

Strict form this time and made all my reps with just a breath or two between each one.

Dips
bwx8, bwx6, bwx5

Chins
bwx3

Woody

11-10-2010, 02:52 AM

Tuesday 09th November 2010 – workout B
Hard workout, some good points, some bad points…

Squat
Work sets – 125kg x5 x3 PR

Tough going as usual. First set was iffy and I very briefly considered racking the bar after 3rd rep. I could feel my chest dropping and it was a struggle to get the bar up. However, I really found my groove during sets two and three and form felt OK. Maybe this is an issue with not being warmed up properly for 1st set? We’ll see how it goes with 127.5 next time.

Powerclean
Work sets 57.5kg x3 x5 PR

Normally I do these last but the gym was absolutely crammed with people during my workout (there seemed to be a crowd gathered around our gyms’ only bench), and logistically it was easier to do the powerclean straight after my squat.

I found these exhausting. The first 3 sets were fine, but I lost my form during the last two sets. I managed to get the bar to the rack position for each of my reps, but I don’t think that every one could have been called a strict powerclean!

Will repeat this weight next workout with hopefully better form.

Bench
Work sets 67.5kg x4, just failed fifth rep, 62.5kg x4 (which felt heavy), 60kg x6 back off

Well…they say the iron never lies, and right now it’s telling me I need to work on my bench! Perhaps leaving it until last after those very tiring cleans may have contributed to sub par work sets? My bench has always been poor in comparison to other lifts. I’ll do some reading and watch some videos then shoot for 66kg next bench session.

Chins
bwx3, bwx1, bwx0

Not good enough.

Notes
Going back over my training logs I’ve noticed that if I fail a work set, I greatly lose impetus and the remainder of my workout suffers. Something I need to work on!

Woody

11-12-2010, 02:25 AM

Thursday 11th Novemebr 2010 – workout A
Mixed results, and again I had to do my workout in a different order due to time constraints (was not able to wait for equipment to become available). I’m sure it affected my worksets both positively and negatively…

Deadlift
Work sets 130kg x5 PR

Very happy with these, dug in and hit my reps fairly strongly.

Squat
Work sets 127.5kg x5, 4, 4

Not at all happy with these. The warm ups felt heavier than they should have, deadlift first may have contributed to this? I was actually surprised to get all my reps in the first set. Second set I actually racked the bar after 4 reps. I literally pushed 100%, and gave everything I had to get the bar back up on the fourth rep, it was very very slow. Final set I went for the fifth rep, but got pinned in the hole.

Maybe I’m pushing it a bit too much with the squats. I felt the bar sliding down my back on my final set, not comfortable at all. Will probably play around with bar placement on my next workout and keep a check on any form issues. I thought I had the squats dialled, but perhaps just a bit too heavy for the moment? I don’t know.

Press
Work sets 50kg x3 + 2 push press, 50kg x1 + 3 push press, 30kg x8 back off

Heh… I forgot to bring my 0.5kg plates to the gym with me, which meant I had to jump 2.5kg instead of 1kg. I gave 50kg a bash and at least I managed a few reps. 48.5kg for work sets next press workout though,

Chins
bw x3

Only one set of chins, again not good enough. I’m shooting for a set of five next workout. This should be fine as it’s my light squat day.

Woody

11-16-2010, 02:07 AM

Monday 15th November 2010 – workout B
Very enjoyable all in all…

Squat (light day)
Work sets 102.5kg x5 x2

Felt great as they should.

Bench
Work sets 67.5kg x5 x3

Once again I forgot my 0.5kg plates so just went for 67.5kg instead of 66kg. Happy with this bench workout, I’ve been tinkering with form and think I’m getting somewhere.

Powerclean
Work sets 57.5kg x3 x5

Much better than last time. These were largely fine, with the exception of the very last set - that tiredness kicking in again that seems to come from powercleans, different to the feeling from squats or deadlifts.

Chins
Bw x3 x5

Notes
Should have completed this workout on Saturday or Sunday, but didn’t get any free time at all over the weekend so not able to lift. Extremely busy with work for the next couple of weeks, will try my damndest to hit the gym three times per week.

Woody

11-19-2010, 02:45 AM

Thursday 19th November 2010 – workout A
Started off great and went quickly downhill…

Squat
Work sets
127.5kg x5 x3 PR

Felt good. Infact, I felt great! I was very aggressive with the squats, moreso than normal. It’s been a stressful week, I’m sure I was letting out all my frustrations on these sets. Shame I crashed pretty much straightafter!...

Press
Work sets
48.5kg x4 + 1 push press, 48.5kg x3 + 2 push press, and 48.5kg x1. Back off set 40kg x5

Dead
Work set
135kg x0!!! Couldn’t pull for s&*t! Just felt weak. My warm ups felt heavy. I did 110kg x2 for my last warm up set and the bar was slipping from my hands, whereas on my last deadlift workout I blasted through 130kg x5. Backed off with 110kg x2, and was done! Finished by struggling through a set at 60kg x5 and found it taxing. Can't remember a deadlift workout this bad.

Chins
bw x3 x2
bw x2.

Notes
It’s been a while since I’ve had a read through PPST, will check it out over the weekend. My diet’s not been completely up to scratch recently, will address this also. I'm not overly worried about the poor finish, it happens. I'm sure I can keep going forward.

Woody

11-25-2010, 02:56 AM

Wednesday 24th November 2010 – workout B
OK, there’s no structure to my workout calendar at the moment, I’m just getting to the gym when I can! It’s going to be like this for the next 10 or so days. Was feeling tired going into my workout…

Squat
Work sets
130kgPR x3, 130kg x5, 130kg x4.

I had a bit of a mental battle with myself going through my warm ups. Every rep was a real grind. I actually made my mind up to go light and just do 100kg for work sets. On the 3rd rep at 100kg something clicked and I got a bit of fire going. I racked the bar and immediately loaded up to 120kg. Did one rep and it felt fine so decided to go for 130kg work sets.

Problem with bar placement form on first set (elbows dropping) and I had to rack early due to -severe- pain in right wrist. Very happy with second set, and final set I should have made the last rep but lost tightness at the bottom and couldn’t recover. I’ll do a light squat next session and will either repeat 130kg on next proper squat day or push for 132.5kg if I’m feeling good.

Bench
Work sets
70kg x2, 65kg x5 x3.

It was a late workout and there was nobody around to spot me. There’s no power rack in our gym, so I went a bit lighter than I should have in order to not get pinned by the bar… My bench still needs a LOT of work, will keep persevering.

Powerclean
Work sets
60kg x3 x5 PR.

GREAT, GREAT, GREAT!

Chins
Bw x5, bw x4, bw x2.

NOTES
Good to get a workout in! Fair bit of life S*%t going on just now, was feeling a lot better after that! Energised!

Woody

11-28-2010, 12:38 PM

Sunday 28th November 2010 - workout A

Problems with the deadlift...

Squat (light)
Work sets
105kg x5 x3

Press
Work sets
48.5kg x5 x3 PR
Pleased with these

Deadlift
Work set
110kg x5

I tried 132.5kg x5, but again, it wasn't happening. It can't simply be a mental thing. I'll give 130kg a try next workout. If I don't make it I've got real problems. We'll have to wait and see.

Chins
Bw x3 x4
bw x2

Notes
Not great. Next workout will not be until Thursday. From then on, it will be back to 3x per week, and hopefully I can get my deadlift numbers up!

Woody

12-04-2010, 01:14 AM

Friday 3rd December 2010 - Workout B

Pretty pleased considering how sparse my workouts have been recently!...

Bodyweight
91.2kg PR

Have spent the last 4 days out of the city at a work conference making the most of the abundance of food and drink on offer each evening!

Squat
Work sets
130kg x5 x3 PR

Well, I managed every rep this time, but a few were pretty ugly. Bar slipping down my back on the last set. I'm going to repeat this weight next workout. May need a small reset soon?

Bench
Work sets
70kg x3, 67.5kg x5 x3

I'm OK with this, couldn't realistically expect 70kg x5 x3 after such time off from bench. Least I gave 70kg a go and managed 3 reps.

Deadlift
Work sets
130kg x1, 120kg x5

Technically I should have been doing powercleans this workout, but I really want to work on my deadlift. As I hadn't lifted in a while, I don't have a problem substituting here. Happy I managed to get 130kg for a rep. 120kg felt pretty good. Will keep adding weight and hopefully i'll move along.

Chins
bw x3 x4

Notes
Very very happy with this workout, great to be lifting! Life commitments have calmed down a lot, and I'm determined to lift 3xper week as called for by the program for the forseeable future. 140kg squat and deadlift are major goals before the year is out!

Woody

12-05-2010, 08:50 AM

Sunday 5th December 2010 - Workout A

Wasn't really a workout, that was absolutely pathetic...

Squat
Work sets

105kg x5 x2

There was something seriously off today. My arms were in absolute agony, not sure if it's some tendonitis or I just pushed myself a too much last workout. I could barely unrack 105kg due to pain, cold only manage two sets then had to stop.

Press
Work sets
45kg x1, 40 kg x4.

I could barely lift my arms above my head, let alone the bar loaded with weight! Just felt so, so WEAK!

Workout aborted!

No idea, not too pleased just now. Will need to let that disaster sink in over the next day and take it from there.

Woody

12-09-2010, 02:50 AM

Wednesday 8th December 2010 – workout A (repeat of last [non] workout)

Well, I’ve come to the conclusion that it was certainly a recovery issue that led to Sundays disaster. Even now, my diet is still not up to scratch, only myself to blame.

Squat
Work sets
130kg x5 x3 =PR

Still tough but made all my reps, 132.5kg next.

Press
Work sets
50kg x3 + 2push press, 50kg x2 + 3push, 50kg x1 + 4 push

Two more tries at this weight.

Deadlift
Work sets
130kg x5 =PR

Definitely something mental that has played a big part in deadlift problems over the last couple of weeks.

Chins
Bw x3, x2, x2

Pretty beat by this stage, perhaps could have managed a few more reps but absolutely had to leave due to time!

Notes

Good workout! There’s nowhere to do glute/ham raise at my gym. Am going to start incorporating stiff legged deadlifts as a substitute starting soon. Not sure about rep/set scheme just yet, will need to do a bit of experimenting.

LeonidasfromSparta

12-09-2010, 06:46 AM

Hey Woody, I see you've found your groove again. Are you using a mixed grip for the deads?

Woody

12-09-2010, 09:21 AM

Hi man, yeah hopefully I can find some consistency. As for the deads, I used mixed grip on my worksets only and warm up with double overhand, alas, that's not the problem!

LeonidasfromSparta

12-10-2010, 12:39 AM

Hi man, yeah hopefully I can find some consistency. As for the deads, I used mixed grip on my worksets only and warm up with double overhand, alas, that's not the problem!

OK, than add 2.5 KG next workout and rip that weight man. You know I had the same problem once, and that was b/c I added 5 KG. This was too much of an increase for me at the time, so I couldn't move the bar at all. Than I tried again adding 2.5 KG, and it went like easy peasy. So try this and see how it goes.

Woody

12-11-2010, 06:22 AM

Friday 10th December 2010 - workout B

Oh dear. It's one good workout followed by one bad workout pretty consistently at the moment. I'm pretty sure i've got tendonitis. It's really interfering with my lifts only getting one decent session a week. I couldn't even do a single chin up today...

Squat
Worksets
105kg x5 x2
All I could manage...

Bench
Worksets
60kg x5 x2
Again, all I could manage...

Chins
Bw x0

Shoulder dislocates
15 x3

These helped a bit.

Notes

I'm going to start incorporating a fairly rigorous upper body warm up beofre every workout now. Keep with those shoulder dislocates too. I still want to push the squat and deadlift, but if i've got the same trouble next workout I may have to deload the squat a bit while I recover from this. Oh well.

Woody

12-13-2010, 02:07 PM

Monday 13th December 2010 - workout A

I've cut squat weight and volume to help deal with tendonitis issues, and ensure other lifts can progress...

Squat

Work sets
120kg x5 x2

Still a fair bit of pain but just about manageable.

Press

Work sets
50kg x5 PR, 50kg x4 + 1 push press, 50kg x3 + 2 push press

I gave up the rack (only one in our gym) so that someone else could squat. I don't mind this (it makes a change to see other guys squating instead of doing curls!), but it meant I had to clean the weight to my shoulders before starting each press set. One more try at this weight, will make sure I hit 5 x3 next time!

Deadlift

Work sets
132.5kg x5 PR!

BOOM! So pleased with this, and it felt easier than 130kg! Maybe, just maybe, progress can continue here!?

Shoulder dislocates

Lots of sets with lots of reps

Chins

bw x3, x3, x2

Would like to have done more, bicep problems again.

Notes

Nae bad.

LeonidasfromSparta

12-14-2010, 04:05 AM

Woody

12-14-2010, 07:47 AM

Good workout Woody. The slow and steady progress is the key.

Yeah, definitely realising that! Thanks for the encouragement man, really appreciated!

Woody

12-16-2010, 02:40 AM

Wednesday 15th December 2010 - workout B

If I can keep making progress in one form or another i'll be happy...

Squat (light day)

Work sets
100kg x5 x2

As before, pain is managebale but still there. The actual weight lifted felt easy.

Shoulder dislocates

10 x3

Did these before my bench workout to ease out some stiffness and soreness, definitely helped.

Bench

Work sets
70kg x5 x3 =PR

YES! I spent longer than usual today on my warm ups, and took my bench workout fairly slowly. I managed to equal my previous PR from a few months ago, very happy!

Chins

Bw x3 x3

I'm struggling to make progress on these at the moment, but will stick with it!

Straight legged deadlifts

60kg x6 x3

I have been meaning to incorporate this assistance exercise into my schedule for a while now. Will probably cycle these with good mornings once per week. The weight didn't feel too heavy, but i've never done these before so I didn't want to overdo it. Glad I stuck to that weight because I can feel it in my hamstrings today!

Notes

I omitted powercleans, again due to tendonitis issues. I just know that the explosive nature of the movement would have been murder. Hopefully, things will ease off soon, I'm going to take my squat up to 3 work sets on Friday, and may start cleaning again next week depending on how things go. It probably seems like i'm taking it a bit easy at the moment, but I have a tendancy to push myself, and feel that for once I'm doing the sensible thing. I want to keep injury to a minimum so that I can keep progressing!

LeonidasfromSparta

12-16-2010, 03:04 AM

Woody

12-16-2010, 05:18 AM

Good progress Woody, and some good PRs. My elbows hurt a little on light squat days too. I'm curious about the SLDL, b/c you've got to be pretty flexible to do them right. Good luck on Friday.

Thanks Leonidas!
I think my form was alright with the SLDL. There's definitely some kind of discord between my upper and lower body flexibility! Upper body's always tight/tense, but I don't have that problem from lower back down! I used to do a lot of cycling, maybe that has something to do with it?

Woody

12-17-2010, 05:18 AM

Friday 17th December 2010 - workout A

Pretty good workout today, would have been great if I'd managed to hit my press reps...

Body weight 91.6kg

Upper body warm up

I followed Joe Defranco's upper body warm up routine today before lifting. I think the video has been posted on these forums before. Would reccomend it to anyone! I'm going to keep doing it before every workout now.

Squat

Work sets
120kg x5 x3

Yep, weight was OK, arm soreness was OK.

Press

Work sets
50kg x5, 50kg x4 + 1push press, 50kg x3 + 2push press
Back off 40kg x5

AAARGH!! Really wanted to hit this today, but no go. According to the program I have to deload to 45kg. This may be the best thing to do if I want to blast through this sticking point.

Deadlift

Work set
135kg x5 PR!

YEEAH! Fourth rep was a grinder, last rep even moreso, got them though!

Chins

BW x 5 x2, bw x4 PR!

Notes

A little disappointed with the press today, but chins felt GREAT! Maybe the warm up? I don't know. I actually thought maybe it was because I'd lost some weight, so I weighed myself after my workout and still hovering around 91kg. Really pleased with deadlift also, never thought a couple of weeks ago I'd be pulling 135kg for my work sets. Good week all in all!

Woody

12-21-2010, 01:52 AM

Monday 20th December 2010

No workout today, managed to catch the flu and feeling absolutely horrific!

Woody

01-05-2011, 12:30 PM

Wednesday 05th January 2011 – workout A

This is my first visit to the gym in almost 3 weeks due to a horrendous flu and two sprained ankles! I’m going to run linear progression for a couple more months and see where I’m at before setting some longer term goals. I’d like to squat and deadlift 140kg and press 60kg by this time. Workout was alright, but I felt awful tired by the time deadlifts came around…

Body weight – 88kg. Lost a little weight over the last few weeks.

Squat

Work sets

112.5kg x5 x3

I had no idea how much I’d be able to lift going in today, so just worked up pretty slowly. This weight felt harder than I would have hoped.

Press

Work sets

40kg x5 x3

This felt fine, I’d like to progress fairly rapidly with the press over the next few weeks.

Deadlift

Work set

120kg x5

Far, far harder than I thought it would be. This was more like 5 singles than a set of 5.

Chins

Bw x5, bw x3, bw x3

Shoulder dislocates

2 sets of 10

Notes

Nice to be back in the gym. Felt very weary after my workout. Zero arm pain from squats however, wonder how long that will last for?

Woody

01-09-2011, 02:22 PM

Saturday 8th January 2011 - workout B

Ankle still not up to scratch so no powercleans, just chins. Will start cleaning again next week...

Squat

Work sets

115kg x5 x3

Tough, still a bit of DOMS from last workout

Bench

Work sets

65kg x5 x3

Fine

Chins

bw x3 x5

Notes

Pretty standard, happy enough.

Woody

01-12-2011, 01:20 PM

Tuesday 11th January 2011 - workout A

Feeling a lot better now, decent workout...

Squat

Work sets

120kg x5 x3

Hard. No doubt about hitting any reps though, might be finding my groove again with this lift!

Press

Work sets

42.5kg x5 x3

Nae bither.

Deadlift

Work sets

125kg x5

Again, hard going, but felt strong!

Chins

bw x5, bw x3, bw x2

Pretty tired by last set, all I could manage.

Notes

Happy, just gotta keep pushing forward!

Woody

01-14-2011, 12:18 PM

Friday 14th January 2011 - workout B

That wasn't really a workout, no point in logging today! Arm pain seriously flared up again from squats. Need to have a think about this and how to proceed with programming before next workout on Sunday. At the moment I'm thinking about cutting squat volume to once or twice a week. There's always the option of trying high bar or front squats also. We'll see...

Woody

01-17-2011, 02:26 PM

Monday 17th January 2011 - workout A

OK, I've decided to change my programming a bit, going along the lines of Johnny Pain's LP. I've made very little progress over the last few months and feel the change is warranted. I've reset all work weights for the main lifts by approx 10%. Squatting only 2 days per week now and dead lifting once per week. On deadlift days i'll do powercleans as warm up. I had a great workout today, really enjoyed it!

Dumbell curls

12kg x15x2

Bench

Work sets

60kg x5 x2, 60kg x12

Squat

Work sets

105kg x5 x2, 105kg x12

Chins

bw x3 x2.

Chins were pretty shaky, was feeling pretty tired from last squat set.

Notes

Going for max reps on last worksets really added something to the workout experience. Hope I can make some reasonable progress with this!

Woody

01-19-2011, 12:41 PM

Wednesday 19th January 2011 - workout B

Solid workout...

Press

Work sets

40kg x5 x2, 40kg x10

Dead

Work set

110kg x10

Began warm ups with powerclean doubles up to 50kg then moved on to deads.

Chins

bw x3 x2

Chins are feeling a little tough just now, will try and up volume.

Close grip lat pull downs

Work sets

31.75 x6, x12

First time i've done these in years, sure I could manage a fairly big jump next time. Not sure what the numbers on the machine correspond to, presume it's kg.

Notes

Looking forward to getting some decent weight on the bar in the coming weeks.

Woody

01-24-2011, 02:05 AM

Saturday 22nd January 2011 - workout A

Another decent workout...

Bench work sets
62.5kg x5 x2, 62.5kg x12

E-Z bar curl
22kg x15 x2

Squat work sets
107.5kg x5 x2, 107.5kg x10

Bodyweight chins
x4, x3

Burpees and press ups
10 each, first time doing burpees they're pretty tiring!

Notes
Seriously out of shape just now! Need to up those burpee numbers, will start doing them along with press ups on off days when I have a few minutes here and there.

Woody

01-26-2011, 02:15 AM

Tuesday 25th January 2011 - workout B

Press work sets
42.5kg x5 x2, 42.5kg x8

V-handle pull downs
61kg x8, 47kg x12

Squat work sets
110kg x5 x2, 110kg x12

Bodyweight chins
4, 3, 2, 3, then 5 negatives

Burpees
10, 5, 5

Press ups
20

Notes
Squats felt real solid. Going to keep plugging away at those burpees, they are evil!

Woody

01-27-2011, 01:22 PM

Thursday 27th January 2011 - workout A

Pretty tiring. Wasn't feeling too good going in to todays workout, sleep's been rubbish the last couple of nights. Managed to grind out the reps though!

Bench work sets
65kg x5 x2, 65kg x8

Alternating Dumbell curls
14kg x12, 9, 6

Deadlift work set
115kg x10

Bodyweight chins
3, 3 and negatives 5, 4

Burpees
10, 10

Feeling exhausted by this point!

Press ups
20

Notes
Need food and sleep!

Woody

01-29-2011, 08:58 AM

Saturday 29th January 2011 - workout B

Really pushed for time today, very quick workout...

Press work sets
45kg x5 x3 (just)

Not enough rest between work sets

V-handle pull downs
68kg x8, 54kg x12

Squat work sets
112.5kg x5 x2, 112.5kg x10

Notes
Smaller jumps on press from now on.

Woody

02-01-2011, 02:28 PM

Tuesday 01st February 2011 - workout A

Bench work sets
67.5kg x5 x2, 67.5kg x8
Maybe had one or two more reps in me but no spotter so racked on 8.

EZ bar curl
24.5kg x15 x2

Squat work sets
115kg x5 x2, 115kg x10
First time on this program the squat weight has felt taxing.

Bodyweight chins
3, 2, 3, and 5 negatives

Burpees
10, 10

Notes
Real good workout. My diet's not been great recently, I need to sort that out before it catches up with me, because it will, probably sooner rather than later. Smaller jumps on the bench from now on. Must try to find the time for a little more conditioning work.

Woody

02-05-2011, 04:51 PM

Saturday 05th February 2011 - workout B

Weird week, lots going on, obviously missed my Thursday workout. Decided to do deadlifts as scheduled and also squats to go some way to make up for it.

Deadlift work set
120kg x 6
I did these first. Would have hoped for a couple of more reps, it's possible I wasn't quite warmed up enough, things started to go better as the workout progressed.

Press work sets
46kg x5 x2, 46kg x6

Squat work sets
117.5kg x5 x2, 117.5kg x10
Really pushed it on my last set.

Bodyweight chins
5, 4, 3

V-handle pull downs
68kg x8, 54kg x12

Notes
Exhausting, but satisfying. Conditioning tomorrow, time for food!

Woody

02-07-2011, 02:31 PM

Monday 07th February 2011 - workout B

Standard workout, nothing too exciting...

Press work sets
47.5kg x5 x2, 47.5kg x6

Squat work sets
120kg x5 x2, 120kg x7
Would have liked one more, went onto my toes on the 7th rep, couldn't really recover for another so racked it.

Alternating DB curls
16kg x10,6

Bodyweight chins
4, 3, 3, 3

Notes
I keep saying this, but will try and fit in some conditioning tomorrow!

Woody

02-10-2011, 01:47 AM

Wednesday 09th February 2011 - workout A

Forgot my microplates and chalk. I work out in a commercial gym rather than a proper gym, so nobody with any chalk to spare! Real grinder of a workout especially the deadlift work set.

Bench work sets
70kg x5 x2, 70kg x6 PR

EZ bar curl
27kg x15 x2

Deadlift work set
125kg x6

Bodyweight chins
4, 3

Conditioning
4 mile walk, brisk pace

Notes
Feeling a bit beat up after that.

Woody

02-12-2011, 09:57 AM

Saturday 12th February 2011 - workout B

Another decent workout...

Press work sets
48.5kg x5 x3
Hoping to move along a bit more with this lift before I have to re-set

Squat work sets
122.5kg x5 x2, 122.5kg x8
Felt solid

Burpees
10, 10, 10

Bodyweight chins
5, 5

Notes
Getting pretty close to previous PR territory for most lifts, good times!

Woody

02-15-2011, 12:49 PM

Tuesday 15th February 2011 - workout A

Bleuch! Miserable day here today weather wise. Just did not feel like hitting the gym. Glad I did in the end...

Squat work sets
125kg x5 x2, 125kg x8
Nice and solid.

Bench work sets
71kg x5 x2, 71kg x7 PR
Very slow, albeit steady progress.

Alt dumbell curl
14kg x15, 12

Bodyweight chins
5, 3

Notes
Starting to think about the old 3 plate squat.

Woody

02-17-2011, 03:42 PM

Thursday 17th February 2011 - workout B

Press work sets
50kg x5 x3 PR

Nice. Long time coming.

Dead work set
130kg x5

2.5kg jumps from now on.

Burpees
10, 10, 10.

Press ups
10, 10, 10.

Bodyweight chins
3, 2.

Notes
Not bad.

Woody

02-19-2011, 08:40 AM

Saturday 19th February 2011 - workout A

Real quick workout today. I didn't rest quite as long as normal between work sets, so they felt a little harder than they should have...

Squat work sets
127.5kg x5 x2, 127.5kg x6

Squat's starting to feel hard.

Bench work sets
72.5kg x5 x2, 72.5kg x6 PR

Still creeping along.

Bodyweight chins
5, 4

Press ups
5, 4

Notes
Well, i'm feeling pretty good about my progress at the moment. Next workout i'll be in squat PR territory, bring it ON!

Woody

02-22-2011, 02:01 PM

Tuesday 22nd February 2011 - workout B

Bit of a mixed bag today. Gave the squats everything I had. Couldn't keep the fire going for my press sets...

Squat work sets
130kg x5 x2, 130kg x 8 PR

Got 140kg well and truly in my sights now.

Press work sets
51kg x3, 3, 2. Back off 45kg x5

Two more shots at this weight. May try and press first next workout.

Bodyweight chins
6, 5, 3

Press ups
15, 15, 15

Burpees
10, 10, 10

Notes
Squat was great. Tough, but real happy. Got to pay attention to my diet over the next couple of weeks. We'll have to see how the press goes next time.

Woody

02-24-2011, 01:47 PM

Thursday 24th February 2011 - workout A

Bench work sets
73.5kg x5 x2, 73.5kg x6 PR

Last set was iffy. Felt off from the start. Considered racking after 3, ended up grinding out 6. Not ideal, but still a new PR!

Dead work set
132.5kg x5

Hard going.

EZ bar curl
29.5kg x15 x2

Body weight chins, burpees and press ups were super setted
Chins 4, 2, 4
Burpees 10, 10, 10
press ups 5, 20, 15

Tried to do one more round but was sick in my mouth a bit during the first chin up. Managed to hold it back however, and decided to call it a day!

Notes
Quite tiring, decent workout.

Woody

03-01-2011, 01:40 PM

Tuesday 01st March 2011 - workout B

Would have liked to get this workout in over the weekend. Life getting in the way, back to it now though.

Press work sets
45kg x5 x2, 45kg x7 rep PR

Progress is slow for me with this lift. Tried to hit 51kg work sets today, not happening. Have re set ~ 10%. At least I'm getting a rep PR here, so I'm getting stronger with the lift, albeit very very slowly.

Squat work sets
132.5kg x5 x2, 132.5kg x7 PR!

YEAH! Squat still moving along, getting tough though.

V handle pull down
75kg x8
61kg x12

Bodyweight chins
4, 4, 4

These were sub par, I was not hitting full range of motion, not good enough.

Notes
Pleased again with squat, will keep leaning heavily on this lift for as long as I can.

Woody

03-03-2011, 04:25 PM

Thursday 03rd March 2011 - workout A

Solid workout...

Bench work sets
75kg x5 x2, 75kg x6 PR

Still moving along.

Deadlift work set
135kg x5 =PR

Very hard.

Alt dumbell curls
18kg x8, 14kg x12, 15

Bodyweight chins
3, 2, 1

Struggled with chins again. Arms maybe a bit tired from bench and curls?

Quick conditioning
Kettle ball swing (20kg) / burpee ladder.

This was supposed to start at 13 down to 1. Too tough for me. I started at 7 and went down to 1, and it was hard. I'm going to pay a lot more attention to my conditioning from now on, things should improve fairly quickly.

Notes
Felt great after that.

Woody

03-08-2011, 09:44 AM

Tuesday 08th March 2011

Will not be able to complete next workout until Thursday. Lots of unexpected S*%t been happening over the last few days!

Woody

03-11-2011, 02:32 AM

Thursday 11th March 2011 - workout B

It's been a difficult week or so, I decided to repeat my previous 'B' workout due to time missed from the gym...

Press work sets
45kg x5 x2, 45kg x7

Press still needs a lot of work, I'm certain there's scope for big improvement with this lift. I'm going to really concentrate on getting the weight up on this one and dealing with form issues for the forseeable future.

Squat work sets
132.5kg x5 x2, 132.5kg x8 rep PR

I haven't squatted in approx 10 days, took my warms ups rather slowly, and was into the groove by the end of my first work set. Extremely happy with a rep PR here!

Bodyweight chins
8, 7, 7 PR

I've been doing sets of 3 across on chins for a while now, but this is a huge PR for me!

Quick conditioning
Kettle ball swing (20kg) / burpee ladder 8 down.

Yeah! One extra rung on the ladder compared to last time, wiped me out!

Thoughts
Very solid workout. If i'm feeling up to it, I may squat and deadlift on Saturday. I should be OK with that provided I rest from lifting a couple of days afterward.

Woody

03-13-2011, 09:42 AM

Sunday 13th March 2011 - workout A

Bit of a grinder...

Bench work sets
75kg x5 x2, 75kg x7 rep PR

Squat work sets
135kg x5 x2, 135kg x6 PR

Deadlift work sett
135kg x 5 (just made the last rep)

Bodyweight chins
5, 5

Thoughts
Hungry!...time to eat

Woody

03-17-2011, 03:18 AM

Wednesday 16th March 2011

Father in law's birthday celebrations on Tuesday so had to move workout to Wednesday. Just about finished warming up for bench and realised that I should have been pressing instead! I made the decision to go just ahead with a bench workout and press on Friday and Sunday...

Bench work sets
76kg x5 x2, 76kg x6 PR

I had trouble getting into my worksets, and had to play about with my set up, which isn't normal for me. First two sets were tough, final set was solid. I'm really pleased with how my bench has been progressing, slow and steady is the way to go!

Squat
137.5kg x5 x3 PR

Stopped on 5 in my final workset. These were tough. I realise there are far more important things than the amount of weight on the bar, but I'm feeling seriously psyched up about going for three plates on Sunday!

Bodyweight chins
6, 5

Two sets were enough for me, was feeling a bit beat up from the squat.

Alt DB curls
16kg x12, 12kg x12

Thoughts
Tough going, I feel as though I'm almost reaching my limit for sets of 5 with these weights. I'll keep going as long as I can however before re set. Perhaps I just need some food and a bit of rest. Great workout!

nkelman

03-17-2011, 03:23 AM

Hows grey skull going for you? Good luck with three plates

Woody

03-17-2011, 06:56 AM

Thanks man,

Greyskull's going great so far. Not for everyone i'm sure, but it suits me. Max reps shook things up and it helped me to break through the 130kg mark on the squat. I'd been hovering between 120 and 130kg for ages and every time I tried to push it I got injured. After my reset to 105kg it's been a slightly slower progression following the greyskull programme but definitely steady. I'd say the same about the bench too.

There's also emphasis on conditioning and accessory work which I'm liking. My weight's been hovering around 90kg for the last 3 months or so, but I'm not quite so chubby around the middle. Wife's commented so I don't think I'm imagining it!

Read through your log today, an entertaining read, and you've been making some serious progress! All the best with your recovery.

Woody

03-19-2011, 02:45 AM

Friday 18th March 2011 - workout B

Quick but solid workout...

Press work sets
46kg x5 x2, 46kg x9 rep PR

May have had a small breakthrough with the press. Really concentrated on keeping everything rock solid to have a solid base to press from, especially abs and glutes. Pleased with press today.

Dead work set
137.5kg x5 PR

YEAH! Felt pretty good through the whole set. Very hard going.

V-handle pull downs
75kg x6, 61kg x12

Bodyweight chins
6 then 5 negatives

Too f%^kd from the deads to put in any kind of effort with the chins, could only do one set then had to finish with a set of negatives.

Thoughts
Thinking about pulling 3 plates next deadlift workout!

Woody

03-20-2011, 06:45 AM

Sunday 20th March 2011 - workout A

Big squat day today, had to make this workout speedy...

Squat work sets
140kg x5 x3 PR

YEEEEEEEEEEEEEEEEEEEEEEEEAAAAAAAAAAAAAAAAAAAAAAAAA AAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH HHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 3 plates is sexy!

Press work sets
47.5kg x 5 x3

Didn't give my press the attention it deserved today, mainly lack of time.

Body weight chins
5, 4

Thoughts
Wow, so happy with my squat today, I love lifting!

nkelman

03-20-2011, 06:51 AM

Congrats mate! Smash the deadlift next time too!

Woody

03-22-2011, 01:39 PM

Tuesday 22nd March 2011 - workout A

Well, I felt like deadlifting today so I did that instead of squat!...

Bench work sets
77.5kg x5 x3 PR

First two sets were solid, last set was a struggle to get the final couple of reps.

Deadlift work set
140kg x 5 PR

Hell YEAH! Strong set, although the last rep went up very slowly.

EZ bar curl
Bar + 25kg x15 x2

Bodyweight chins
5, 4

Form was iffy. My chins really struggle to go up after bench, deadlift and curls. Sort of standard so not too worried.

Thoughts

I think i'm going to invest in a belt on pay day at the end of the month, I really reckon I could benefit from using one. I seriously miss doing powercleans. Going to start doing them once per week as a deadlift warm up, and test heavier poundages every couple of weeks.

Woody

03-25-2011, 04:37 PM

Friday 25th March 2011 - workout B

Heh... hardest squat session i've ever been through...

Press work sets
48.5kg x5 x2, 48.5kg x7 rep PR

Solid. Hope to push forward with this lift for some time.

Squat work sets
142.5kg x5 x3 PR

Holy frickin hell. Simply a different level. First set was OK. Every single rep through sets 2 and 3 were absolutely max effort. I believe my form remained solid barring the final rep or two of the final work set. Once I finished these I couldn't really do anything else. Just completely fucked. I walked up to the chin up bar but didn't have the energy to jump up for a single set. Didn't even try it. After stumbling to the showers I left the gym and did the only logical thing after such a grueling session. All you can eat Chinese buffet. Feeling a little better now. Will prob hit up some chins tomorrow and a bit of conditioning.

Woody

03-28-2011, 02:10 AM

Sunday 27th March 2011 - quick workout

Problems with the bench...

Bench work sets
78.5kg x5, 4, 3

Hmm. Little disappointed. I'll try this weight again next session. I was fired up going into this so no problem on that front. Form was decent. First set was a grinder but hit all my reps. I expected to get my reps in the second set but just came up short. Final set a no go, only hit 3. Little bit more rest between sets next time and take it from there.

Bodyweight chins
5, 5, 4, 4, 3

Conditioning
400m run, 50 KB(20kg) swings, 400m run, 50 KB(20kg) swings

Brutal. I'm so horrifically out of shape it's sickening. Onwards and upwards!...

Woody

03-30-2011, 02:26 AM

29th March 2011 – workout B

Tough going. Felt tired going in. After a slow warm up I started to get into the swing of things and hit some decent PRs…

Press work sets

50kg x 5 x2, 50kg x6 rep PR

Felt stronger pressing 50kg this time around.

Squat work sets
145kg x5 x3 PR

These squats are really starting to kick my behind! Again, every rep an all out effort.

Bodyweight chins
7, 5, 3

Totally done.

Thoughts
Yeah, good workout. Would have liked to include a couple of sets of close grip pull downs but lat machine always seems to be in use. I couldn’t hang about any longer so just called it a day; my squats have been taking up more and more time recently. Happy to still be adding weight to the bar with my squats, but although depth was good on all sets, my knees were caving a fair amount on the final few reps of the last work set. I’ll push through for as long as I can, but have a feeling I’ll be resetting on this lift quite soon.

Woody

04-01-2011, 01:38 PM

Friday 01st April 2011 - workout A

Solid stuff...

Cardio
am fasted walk brisk pace ~35 minutes.

Deadlift work set
142.5kg x5 PR

Yeeah!

Bench work sets
78.5kg x5 x3 PR

Hit all my reps this time. Would like sets across at 80kg before reset.

Alt DB curls
16kg x12 x2

Thoughts
Progress is not too bad right now. I'm going to up the work rate for the forseeable future, paying significantly more attention to diet and conditioning. Checking out a new gym tomorrow with my better half. Will get in a short conditioning workout along with some bodyweight stuff while i'm there.

Woody

04-06-2011, 02:49 AM

Tuesday 05th April 2011 – workout B

OK. Last week wasn’t great, lots to do. Still, many others are extremely busy and manage to get in their workouts, so no excuses. As I mentioned in my last entry I want to really up the work rate now and push my training along. Yesterday’s session wasn’t one of my best. I forgot my chalk and micro plates. I have found that use of chalk, particularly for squat and deadlift, and micro plates, particularly for the press are a vital part of getting the most out of my time in the gym…

Cardio
am fasted walk ~ 35 minutes at a brisk pace.

Press work sets
52.5kg x2, 3, 3. Back off 40kg x10

I should have been lifting 51kg here, but thought I might get at least one set of five at 52.5kg. No go. I’m not a good presser, but enjoy the lift and would like to concentrate on getting this lift up to a respectable level over the next few months. Accessory work will be geared towards press progression, I’m going to start doing dips regularly and aggressively and weight to them, possibly along with close grip bench and maybe some press starts. Obviously, I’ll be programming these exercise so that they don’t affect my main lifts. It may take a bit of trial and error, but I’m willing to give it a go.

Squat work sets
147.5kg x5, 4, 1

First set felt reasonably strong. I was sweating. A lot. This didn’t help as the sets progressed considering my lack of chalk. The bar was slipping. Could be a form thing, I don’t know, but I felt that my legs were strong enough to handle the weight. I’ve made a lot of progress with the squat over the last couple of months, and don’t mind a reset. I’m going to try this weight once again though.

Close grip pull down
75kg x8, 61kg x12

These felt light, will add weight next time.

Bodyweight dips
6, 5, 5

This is all I could manage! These were to exhaustion. No wonder my press is rubbish. I need to up these numbers and start adding weight ASAP.

Thoughts
Start pushing the press. I’ll see how these assistance exercises work out. I realise it’s not strictly a linear progression programme that I’ll be following for this lift now, maybe I’ll be making a mistake adding in these extra exercises, but I will not know until I try. I’m willing to give it a go and F things up, it’s better than stagnating.

nkelman

04-06-2011, 05:25 AM

Awesome work on the squats!

Id put weight on your dips straight away, then cycle it. I've found I can only do about 14 BW dips then I stagnate , but once I put on weight and LP up to 20kg, this will push my max BW dips up far easier than trying to simply get my dips without weight. I reckon weighted dips help my bench heaps more than BW dips do. To me personally I think its my muscle endurance that lets me down, not my strenght, and since I'm training for strenght this works for me. Seems most people say get to 3x20 at body weight first, I dunno though, what the fuck do I know any way!

Keep up the good work, I'm jelly of your damn squat, fuck ya.

Woody

04-08-2011, 02:42 AM

Haha! Cheers mate. Well, you've got a bloody impressive bench so i'll take that advice!

Thursday 07th April 2011 - workout A

I've tweaked something in the left upper arm/shoulder area, probably from squatting, hurt me on the bench and curlz...

Bench work sets
80kg x4, 2, 1. Back off 60kg 10 (paused reps).

Pfff. Bit annoyed, time for a deload probably to 70kg, with the aim of linear progression up to at least bodyweight (90kg) for 3 sets of 5.

Dead work set

145kg x5 PR

BOOM! Slowly worked through the warm ups and ripped it for 5 and an easy PR! I was a bit angry from the bench so that helped.

Curlz
16kg x12, 14kg x15

Dips
BW+2.5kg x6, 6, 4

Lost it on the last set, no prob, still going to add more weight next session. May start doing 5 sets across on dips, we'll see how it goes.

Short conditioning
The old favourite, 50KB(20kg) swings, 400m run, 50KB(20kg) swings, 400m run.

Thoughts
After a rubbish start I finished strong, happy with deadlift.

Woody

04-09-2011, 09:07 AM

Saturday 09th April 2011 - workout B

I just about died from doing squats today, deload time I reckon, not a big deal...

Squat work sets
147.5kg x5, 5, 3 PR

Just came up short on the last set, looking to smash through this weight after my de load! Still a solid PR!

Press
51kg x2, 2, 0 , BACK OFF! 40kg x8 x2

Left arm still bugging me. I've been here before, pretty sure it's some minor bicep tendinitis creeping in from the last couple of squatting sessions. I may have done a bit better had I pressed before squatting. The press is getting a de load as well, again looking to smash through this weight next time around. Planned accessory work should help!

Thoughts
I called it a day here (it wasn't a fatigue kind of pain, more of a carry on and i'll do some decent damage kind of pain), looking to hit up some dips tomorrow along with my short conditioning session. I've been pushing the heavy lifting (for me) sessions for a good while now. De load should stand me in good stead to start JP's transformation challenge at a run!

Woody

04-13-2011, 03:09 AM

Tuesday 12th April 2011 – workout B

Nothing too eventful, arm still bugging me…

Squat work sets (de load)
130kg x5 x2, 130kg x10 rep PR

Press work sets (de load)
40kg x5 x2, 40kg x11 rep PR

Dips (BW + 4kg)
7, 6, 6

EZ bar curl
Bar + 27.5kg x10, bar + 25kg x12

Bodyweight chins
4, 3

Thoughts…
Actually quite a tough workout, feeling tired today.

Woody

04-15-2011, 02:47 AM

14th April 2011 – quick workout

Long day, hit the gym very late with time for deadlifts and dips only…

Dead work set
147.5kg x5 PR

Nice. Very, very tough however. Just locked out last rep, slow going and form possibly broke down a bit.

Dips (BW + 5kg)
7, 6, 5

Will keep running with these for as long as I can.

Thoughts
I had planned to lift on Saturday and condition on Sunday, but will switch that around to allow an extra day off from lifting to help my arm get back to normal.

Woody

04-16-2011, 09:29 AM

16th April 2011 - workout A

Arm fine today, no problem for lifting afterall...

Bench work sets
70kg x5 x2, 70kg x10 rep PR

Press work sets
41kg x5 x2, 41kg x10 rep PR

Squat work sets
132.5kg x5 x2, 132.5kg x10 rep PR

Lots of shoulder dislocates and doing FM pushups throughout the day today.

Thoughts
Very good workout, started slow and finished strong. Planning to work on my flexibility over the next few weeks with various dynamic stretching etc, will try and incorporate into my day.

Woody

04-19-2011, 02:26 PM

19th April 2011 - workout B

Quick intense workout...

am cardio
Fasted walk ~ 35 mins very brisk pace

Squat work sets
135kg x5 x2, 135kg x9 rep PR

Press work sets
42.5kg x5 x2, 42.5kg x11 rep PR

Chins BW +3kg
6, 5

Curlz
30kg (preloaded bar) x12, 14

Thoughts
Hell yeah, solid day. Weighed myself for the first time in a long while today and am 90kg exactly.

Woody

04-22-2011, 12:09 PM

22nd April 2011 - workout A

Should have done this workout on Thursday. Decent start but after missing my deadlifts everything felt HEAVY!

Bench work sets
71kg x5 x2, 71kg x10 rep PR.

Dead work set
150kg x1, back off 130kg x2 (I was thinking like, a set of 10 at 130 for my back off, this is all I could manage), 110kg x5 (still felt hard).

Dips (BW + 6kg)
6, 4, 4

Great. Happy to still be adding weight. I reckon i'll go up to 7kg, then cycle round again starting from bodyweight. The idea is to beat reps/weight next time round!

Thoughts
Conditioning was scrapped due to time. No problem, i'll keep up to scratch with it, tomorrow is another day. Bit disappointed about my deadlifts, will need to think about that one. My diet has been a bit different the last few days, much less carbs. Maybe that's something to do with it? Can't really draw any conclusions from one workout. Will keep grinding, got conditioning on the mind for tomorrow, then another squat workout on Sunday!

Woody

04-25-2011, 02:34 PM

Monday 25/04/2011 - workout B

Heh, sprints on Saturday (10 x100m) really did me in. Struggled to do much of anything. Feeling OK today...

Squat work sets
137.5kg x5 x2, 137.5kg x7 rep PR

Would have liked at least one more. Went onto my toes on the 7th rep, and couldn't compose to keep going so racked it.

Press work sets
43.5kg x5 x2, 43.5kg x10 rep PR

Bit rushed here, happy with rep PR.

Chins
BW + 4kg: 6, 5
BW: 7

Thoughts
Nice workout, need to buy some more whey protein.

Woody

04-28-2011, 08:50 AM

Wednesday 27th April 2011 - workout A

Something just felt not quite right today, not in the zone. Bit of a mental battle to get through my sets...

Squat work
140kg x5 x2, 140kg x6 rep PR

Everything felt heavy.

Bench work
73.5kg x5 x2, 73.5kg x8 rep PR

First two sets again felt heavy, only started to feel good in the middle of the last set.

Dips BW +7kg
5, 5, 5

Good. Will try 8kg next.

Curlz Alt DB
16kg x 12, 9
10kg x 20

Thoughts
Wasn't feeling it. See how we go next time.

Woody

05-01-2011, 12:26 PM

Sunday 01st May 2011 - workout A

Few days off to get things back in check...

Press work sets
45kg x5 x2, 45kg x10 rep PR

Deadlift work set
130kg (de load) x 9 rep PR

Chins
BW+5kg x 4, 3

Bit too heavy, will drop back down to BW and cycle back up.

Conditioning
Burpee/KB (20kg) swing ladder 10 down

Absolutely brutal, more of this kind of thing planned for the next few weeks.

Thoughts
Yup, time to get the diet sorted and really push the training.

Woody

05-06-2011, 02:27 AM

Thursday 05th May 2011 - workout B
Killed it in the gym yesterday!...

Cardio
am fasted walk ~ 40mins brisk pace.

Squat work sets
142.5kg x5 x2, 142.5kg x6 rep PR.

Press work sets
47.5kg x5 x2, 47.5kg x8 rep PR.

Dips, BW +8kg
5, 5, 5.

Love these.

Curlz Alt DB
16kg x12 x2.

Thoughts
Solid stuff.

Woody

05-08-2011, 10:18 AM

Sunday 08th May 2011 - workout B

Heh, I was in no condition to work out yesterday, still feeling fairly rough during todays session...

Press
50kg x5 x2, 50kg x6.

Deadlift
132.5kg x8 rep PR.

BW chins
6, 5, 4.

Cardio
~1hr stroll.

Thoughts
Not one of my best days, glad to have made it there. Will try to keep up the work rate.

Woody

05-09-2011, 01:16 PM

Monday 09th May 2011 - conditioning and accessory work

KB (20kg) / Burpee ladder 10 down

12mins 15 secs. Still brutal, first time I have timed this, would like to get overall time down and add a few rungs to the ladder.

Chins
BW + 1kg x5, 5, 5
BW x5 (wide grip)

Dips
BW +9kg x5, 5, 6

Thoughts
Time to up the work rate.

Woody

05-10-2011, 02:22 PM

Tuesday 10th May 2011 - workout A

Good effort, tired now...

Cardio
am fasted walk ~ 40 mins brisk pace.

Bench work sets
75kg x5 x2, 75kg x8 rep PR

Yeah, fair effort. Haven't benched in a while, pleased enough with my rep PR.

Squat work sets
145kg x5 x3

Tried for a sixth rep on final work set, couldn't get out of the hole. Very tough going, although not quite as draining as the last time around at this weight.

BW chins
5, 5

Curlz
Alt DB 18kg x7, 16kg x10, 14kg x10

Thoughts7
Good going the last few days, need a day off for recovery.

Woody

05-13-2011, 02:30 AM

12th May 2011 - workout B
Nae the best session. I was feeling slow, tired, and creaky...

Cardio
Fasted walk ~ 40 mins brisk pace.

Press work sets
52.5kg x3, 1. 50kg x5 x2.

Same old story, been stuck around 50kg for ages! I'll try 51kg next time.

Deadlift work
135kg x6 rep PR, 2 min rest then 135kg x4, 1 min rest then 100kg x10, 1 min rest then 60kg x15.

I was angry after the press and didn't want to stop after main dead work set.

Chins, BW + 2kg
5, 5

Feeling a bit fatigued here, these were a struggle.

Thoughts
See how we get on next time.

Woody

05-14-2011, 10:50 AM

Sat 14th May 2011 - conditioning
Very quick session...

100m sprints x5
burpees x50

Did these fasted with a raging hangover, managed not to dry heave!

Woody

05-16-2011, 02:33 AM

Sunday 16th May 2011 - workout A

Bench good, squats not so good...

Foam rolling, stretching, dislocates etc. ~ 10 mins

Bench work sets
77.5kg x5 x2, 77.5kg x6 rep PR

Squat work sets
147.5kg x5, 4.

I stopped here and did a high rep back off set (60kg x20). Maybe I was being a pussy. Legs were already sore going into the session, probably from Saturday sprints. Will kill 147.5kg x5 x3 next time.

BW chins
7, 7

Thoughts
Only two more lifting sessions before I'm going out of the country for a week. Heading to New York on Friday for 3 days of work and 4 days of holiday. Will have a deadlift workout on Tuesday and squat workout on Thursday. Will manage short conditioning sessions/bodyweight exercises on most days when I'm away without any trouble.