Valhall's training log
I've been keeping a training log elsewhere, but I think ill continue it here instead as its here that I read almost daily and its from Rippetoe I got my program and his books I've read.
Im 29, but I trained from the age of 15 till I was 19 at which point I quit due to a relationship where I ended up training less and less till I stopped. Tried several times over the years to get going again but it usually was half ass attempts.
My old training program the first couple of years was full body programs and not splits, but I did not train Squats and Deadlift as I was a stupid teenager who believed they would give me a big ass. After a couple of years I changed to a 2split and later 3 split program. I ate loads and when I stopped training I continued to eat the same ammount so over the years I've gained 50kg.
I started training again 6 months ago, and have since then lost 20kgs. I train 3 days a week and do spin cylcing 1-2 times a week. My progress strength wise is that im where I was 10 years ago actually after only 6 months. The first 5 months I was stupid and trained my old split program, but after reading Starting Strength I've changed my program. And its since then that ive really noticed progress. The place I actually found out about Rippetoe and his books was through the stronglifts.com website.
I train tuesdays, thursdays and saturdays. I've changed cleans with Pendalay Row as I dont know the clean and the Gym where I work out hardly approves of the deadlift. However I've joined a local powerlifting gym a couple of weeks ago where maybe I can learn to do it and be able to drop the bar to the floor without anyone raising eyebrows.
In the beginning I did 5x5 per Stronglifts, but I've now changed to 3x5 per Rippetoe's recomendation for beginners. I've had trouble learning the squat but Its getting better and Im going to get some of the pro's at the powerlifting gym to help me.
You might notice I use kilo's instead of pounds, this is because im a Norwegian. My weight when I started was 142kgs(313lbs), and my current weight is 122kg(269lbs).
Last edited by Valhall; 05-05-2011 at 07:05 AM.
The log till now:
Benchpress: 5x50kg, 5x70kg,5x80kg,4x90kg
Squat: 5x40kg, 5x60kg, 5x60kg
Pendalay Row: 5x20kg,5x40kg, 5x40kg
Squat: 5x20kg, 5x40kg,5x50kg
Deadlift: 5x40kg, 5x60kg
Bench Press: 20x20kg,5x60kg,5x80kg, 2x100kg (was stupid and using the Smith Machine since I was alone)
Squat: 5x20kg, 5x40kg, 5x50kg
Deadlift: 5x40kg, 5x40kg, 5x50kg
Press: 5x20gk, 5x40kg, 5x40kg
Squat: 5x30kg, 5x50kg, 5x50kg, 5x60kg
Bench Press: 20x20kg, 5x50kg, 5x70kg, 5x80kg, 5x80kg (stopped using Smith Machine so i went down a bit)
Pendalay row: 5x40kg, 5x40kg, 5x40kg.
Squat: 7x20kg, 5x40kg, 5x50kg, 5x60kg
Deadlift: 5x50kg, 5x60kg
The Press: 5x20kg, 5x40kg, 5x40kg, 2x50kg
Squat: 10x20kg, 5x50kg, 5x70kg, 5x70kg, 5x70kg, 5x50kg(Went down due to uncertain about technique)
Pendalay Row: 5x40kg,5x45kg, 5x50kg,5x50kg,5x50kg
Bench Press: 5x50kg, 5x70kg,5x80kg, 4x90kg
Squat: 5x50kg, 5x70kg, 5x70kg, 5x70kg, 5x70kg
Press: 5x40kg, 5x45kg, 5x45kg, 5x45kg, 5x45kg
Squat: 5x60kg, 5x80kg, 5x80kg, 5x80kg, 5x80kg
Bench press: 5x60kg, 5x70kg, 5x80kg, 5x90kg, 4x90kg
Pendalay Row: 5x40kg, 5x50kg, 5x55kg,5x55kg,5x55kg
Squat: 2x80kg, 5x60kg, 5x60kg, 5x70kg, 5x80kg
Press: 5x40kg, 5x47,5kg, 5x47,5kg, 5x47,5kg
Squat: 5x50kg, 5x70kg, 5x82.5kg, 5x82,5kg, 5x82,5kg
Bench Press: 5x50kg, 5x70kg, 5x80kg, 4x90kg
Pendalay Row: 8x20kg ,5x50kg, 5x57,5kg, 8x57,5kg
Squat: 5x50kg, 5x70kg, 5x80kg,5x80kg,5x80kg, 5x80kg, 5x80kg
Press: 5x40kg, 5x50kg,5x50kg,5x50kg,5x50kg
Deadlift: 5x50kg, 5x50kg,5x70kg,5x70kg
At this training I got someone to film my squat, and it seems I was doing it completely wrong. I had to narrow stance, bar too high up, feet not out enough etc. I thought I had a good stance but I was wrong.
Bench Press; 5x50kg,5x70kg,5x90kg,3x90kg
Pendalay row: 5x60kg, 5x60kg,5x60kg
Was still not getting the squat right this work out and im afraid this time I was overthinking and trying to micromanage to a degree that I almost fell over. This also might have to do with the sneakers I was using
Thursay 05. May
Squat: 7x20kg,5x20kg5x20kg,5x40kg,5x40kg,5x40kg,5x50kg,5x 50kg,5x60kg
Press: 5x52,5kg, 5x52,5kg,5x52,5kg
I went down on the Squat and did extra sets to try and learn it properly. You could say I only did squat warm up today, trying to keep it controlled and right. I also had an ankle sprain yesterday, but per a recomendation I saw in a Q/A to Rip elsewhere on this forum I decided to do squats anyway and it was fine. Actually my ankle has become much better even.
Saturday 07. May
Squat: Warmup + 5x60kg , 5x70kg, 5x70kg
Bench Press: Warmup + 5x90kg, 5x90kg, 5x90kg
Pendalay Row: Warmup + 5x62.5kg, 5x62.5kg, 5x62.5kg
I also did some toe lifts to test the ankle that i sprained earlier this week : 10x150kg, 10x180kg, 10x200kg. I'd say im nearly good as new in the ankle.
Good work out , however I ate a heavy meal of eggs and bacon before training that I almost threw up during work out. Note to self: eat the heavy meal AFTER the work out next time rather than before.
Tuesday 10. May
Squat: 5x75kg, 5x75kg, 5x75kg
Press: 5x55kg, 5x55kg,5x55kg.
Deadlift: 5x80kg, 1x100kg
Reason I did the 1x100kg today was due to an elderly man that wanted to train in between my sets that ended up doing 10x150kg before I left. He was in his 60s and alot stronger than he looked. Apparantly he used to train alot of free weights like Deadlift in his younger days.
Also it was a good workout, I feel the squats is where it should be now. I need to get a friend to film me again though so im sure, but I feel its right.
The Press was also alot lighter today and I could have put on more.
Thursday 12. May
Squat: 5x80kg, 5x80kg, 5x80kg
Bench Press: 5x92.5kg, 3x92.5kg, 3x92.5kg
Pendalay Row: 5x65kg, 5x65kg, 5x65kg
Medium good workout. But I need to become more flexible in the back and shoulders so that I easier can get the bar low on the back for low bar squat, im struggling a bit on this.
I also struggle a bit on the bench press getting the left hand in the righ position. I might think I have the right position and start lifting only to have to cancel due to pain. However eventually I get the a good position that is not painful, but I need to become more consistent.
On Pendalay row I feel im doing it right, but I'd like a mirror or camera to check form just to be sure.
Squat: 5x85kg, 5x85kg, 5x85kg, 2x85kg (Was testing something and therefore the extra set of 2)
Press: 5x57,5kg, 5x50kg, 5x50kg (Thought the 57.5kg felt too heavy, didnt manage to do the shrug at the top and felt I was cheating myself so I went down to 50kg instead)
Deadlift: 5x90kg, 5x90kg (Really should film myself on the deadlift to make sure its as it should be).
Still struggling on getting a proper lowbar grip position on the squat, filmed myself today to see for myself. I was alone so have an odd angle with the phone standing to wall:
Monday 16. May
Squat: 5x40kg, 5x60kg, 5x70kg. Light workout on the squats due to finally discovering how to do low-bar squat instead of high-bar. It was a light workout, but damn the ligaments/tendons (unsure what its called) behind my knees are stiff and hurting today, but that might be connected to saturdays workout.
Bench Press: 5x92.5kg, 4x92.5kg, 3x92.5kg
P. Row: 5x60kg, 5x67.5kg, 5x67.5kg
Thinking I might try to learn the powerclean next saturday.
Also no workout until thursday this week, gonna rest the knees a bit.
Last edited by Valhall; 05-16-2011 at 12:53 AM.
Thursday 19. May
Squat: 5x75kg, 5x80kg, 5x80kg. My squat has improved alot, however im struggling a bit on getting the wrist in a good position behind my back, and also "sitting back" controlled at higher weights. Its alot better though.
The Press: 5x50kg, 5x55kg, 5x55kg. Was good, probably could improve the vertical bar path
Deadlift: 5x90kg , 5x100kg. Deadlift is improved, still maybe a slight problem with having to reset after each rep but its better. 100kg felt heavy, deadlift hasnt been heavy for me before.
Proceeded to do some stretching, contemplating buying or making a foam roller for pre and post workout
Last edited by Valhall; 05-19-2011 at 12:36 AM.
Saturday 21. May
Squat: 5x82.5kg(182lbs), 5x82.5kg(182lbs), 5x82.5kg(182lbs)
Heavy as hell today, though I think my form was mostly good. However I may have dropped too fast sometimes, got to slow it down.
Bench press: 5x90kg, 3x92.5kg(204lbs), 3x92.5kg(204lbs), 2x92.5kg(204lbs)
I think ive stagnated a bit on the bench, though it was a mistake doing the first set of 90 instead of 92.5kg. I dunno, ive yet to do 3x5x92.5kg so Im stuck and cant go up to 95 yet. I dunno, maybe need to search the forum and find advice for when your stuck like I am. Bench press has gone up more than other things like Squat due to bench being an excersise ive always done and already was near my max when I started SS.
P.Row: 5x60kg(132lbs), 3x70kg(154lbs), 5x60kg, 5x65kg(143lbs) 2x70kg.
All in all I dont think my training was all that good today . My Pendalay rows is an example of that, I couldnt advance to 70kg, and kinda struggled also on 65 even though last time i did reps on 67.5. 60kg was the only weight I was able to do it right with bar touching chest.
All in all not the best of trainings, only thing that went up was the squat, the rest kinda went down today.
Edit: Bah, just hit me that I forgot to stretch after training today! Bah im gonna be paying for that!
Last edited by Valhall; 05-21-2011 at 07:49 AM.
Reason: Just remembered I forgot to stretch, im gonna be paying for that!