Rorschach's Cleverly Titled Training Log
Right. My training is far too haphazard and sporadic nowadays, and I had my best gains when I was keeping a regular log, so it's time for me to bite the bullet and start one again. Here's as good a place as any.
It's going to be in metric I'm afraid, as I'm a eurofag.
Height: 6 foot 4 (ok that bit wasn't metric)
I've always been pretty skinny (no bullshit about a high metabolism, I just didn't eat much), but noticed I was getting a gut a couple of years ago. Took up jogging, enjoyed it (summertime, nature reserve near where I live, lovely run), but got a bad sprain while cutting across a ploughed field. Was bitching about it to a powerlifting friend of mine, and he suggested strength training instead. Tried it, loved it, haven't looked back.
I've been strength training for about a year, spread out over a year and a half.
I used a home gym for the first six months before I had to join a proper gym, as I only had a cheap multi-bench (no squatting more than I could PP over my head), and I couldn't fit any more weight on my non-olympic bar for DLs.
PRs, about 5 months ago. Had 4 months without proper training, spent the last month trying to get back up there.
Deadlift: 170kg x2
Powerclean: Only just started them, no 1RM yet.
OHP: No record, seem to recall it was around 60kg
Deadlift outstrips the other lifts, as that's definitely my favourite, and thus I've trained it more.
Now, I've never done strict Starting Strength, not that I know better than Rippetoe of course. Blame the impetousness of youth.
My current training looks something like this:
Low-bar backsquat: Bar x10, 3x5
Deadlift: 70kgx10, 80%x3, 100%x1x2
OHP: Barx10, 3x5
GHR: BWx10, 25kgx8, 25kgx5
HG Chins: 3 sets to failure (c.12, 8, 5)
Well, I don't really have a B session at the moment.
So, my plan now I'm theoretically going to be more strict about things is
Bench (with DB depending on spotters)
Powercleans are tricky at my gym, as there are no platforms. I'll have to see what I can do with floorspace (crampt as hell a lot of the time), else do them in the rack.
I'd be happy with another 10kg weight, preferably by summer. Eat as much as I can on a high fat, low carb diet, and on about 4 pints of milk (occasionally with whey) a day. Take cod liver oil and multivitamins, though I need to eat more vegetables.
Bodyweight of 100kg as I mentioned, 200kg DL, with a better balance on my other lifts (more squatting and PCs needed, clearly).
Photos of me in my underwear will follow, of course.
Last edited by Rorschach; 02-23-2010 at 04:37 PM.
Nice log title.
I hope you do more warmup sets that what you've listed.
Originally Posted by Rorschach
Ah yes. Usually a set of 5 about 30kg less than my working set. Should have mentioned that. :P
Primary goal of yesterday's session was to give me some hard figures on where I'm at, so I can program accordingly. F = failure
Plan: 3x5 90kg
60kg x5 (push-press the last couple of reps)
Plan: 3x5 52.5kg
150kg x1 (ugly)
Plan: 1x5 130kg
My frustration with my deadlift wasn't helped by someone doing easy 200kg singles behind me.
25kg x8 (kicked my arse)
Lets see if I can be patient enough and resist my temptation to do 1RMs over the next few weeks.
Bad gym day. Place was severely packed, long waits for equipment, fighting over plates, people standing right next to me while I'm lifting, etc. Space to do PCs? Hah!
Will have to try and get there earlier/later in the day.
90kg x4 x4 x3
BW x8 + 45 second hang
I dislike dropping the weight, but now I know where my comfortable 5RM is, I can work from there.
50kg x3 +F
Hrm, frustrating. Didn't eat much today (no eggs for breakfast , picked up 60 on the way home), and spent several hours painting overhead today, I'll suck it up and see how it goes next time.
BW x9 +hang
Full stack x10
5 mins on the cross-trainer to try and avoid the crazy leg DOMs I've been having recently.
Last edited by Rorschach; 03-03-2010 at 08:08 PM.