Voe's training log-aiming for 300/400/500 by december

[Voe]

Friday 25/5/12

Squat
135x5
185x5
245x5
275x5/5/3
Felt stronger on these today, nice to get another full set for 5. Was kind of exhausted from a long day at work in conjunction with some residual soreness from last workout. Could have likely gone a 4th on the last set, but am trying to stay disciplined with form. I am surprised how well my body is adapting to this weight. I think in 2-3 workouts it will be time to move up again as I think 5/5/5 is getting close.

Overhead press
95x5
140x5/4/4
Some progression here, was pleased to knock out my first full set of 5 at 140. Tried for 5th rep on the 2nd and 3rd set, but was just a bit out of reach. Progress is progress and I am still going in the right direction.

Was very cold outside today and work was tiring, so I kept this workout short and sweet. Food intake has been ok the past few days, but not brilliant, more junk food then I would like. I can feel the changes in my body somewhat. My posterior chain is getting much stronger now, legs have thickened a bit and my ass is getting bigger lol. I am noticing my shoulders becoming more prominent now too. I am certainly not doing this for the sake of vanity, but I get it is cool to see minor changes transpire.

[Voe]

Monday 28/5/12

Squat
135x5
185x5
245x5
275x5x3sets
Got all my reps/sets today, busted ass for it though. 2nd set was the hardest, I think I lost focus for a bit. Rallied on the last set and got it done faster, although the last 2 reps took everything I had. Going to stay at 275lb for the next 2 workouts and focus on consolidate technique/bar speed. Very happy to get to this point, think I have a 300lb 1rm in me for sure now, which was a goal of mine.

Bench
135x5
195x5
225x1!!!Short term goal reached
I probably should have just did my 3 sets as per normal, but I wanted a shot at 2 plates. First set at 195 felt good, so I decided to take an attempt at 225. Felt quite heavy lowering it down, but it still went up steady. Very happy to reach a mini milestone, onward to 300.

Today was a short workout, but a satisfying one in my eyes. Work was very exhausting, so volume was lower and deadlifts omitted. Squats are coming along nicely, happy with the progression there. This week I will refine 275 for sets before continuing onward to 315+. Bench I decided to test my curiousity, and nailed a short term goal of 225 bench. Short but sweet and will return to normal bench sets next time.

[Voe]

Wednesday 30/5/12

Squat
135x5
185x5
245x5
275x5x3sets
Stay at 275 again, all sets felt easier this time. On sets 2 & 3 there was barely any pause between reps. Will maintain this weight for 1 more workout then move it up to 280.

Overhead press
95x5
140x5x3sets
Managed to get all my sets on these after a somewhat rough start. The first set the weight on left side slid slightly, shifting the center of balance left. Got it done but it was very rough. On the 2nd and 3rd sets I rallied, getting them easier then the first. Will move these up to 145 next workout.

Row
135x5
185x4/4/4
Knocked these out at the end. Will keep them at this weight until I can hit 5/5/5 at 185.

Overall good work today on all fronts. Squats are consolidating well, becoming more comfortable at 275. I will push them hard again next week and try to drive them to 300 for sets. Overhead presses went well also, getting all the reps and sets.

[Voe]

Friday 1/6/12

Squat
135x5
185x5
245x5
280x5x3sets
Decided to up the weight on these to 280, despite saying that I would consolidate more at 275. In hindsight I probably should have had 1 more session at 275. I got all the reps, but it was a struggle for dear life at the end. I think I need to get used to the notion of slower progression and spend a few sessions getting comfortable at 280. Nevertheless it was a great ''all out'' test and showed me I can do if pushed to my current limit.

Bench
135x5
155x5
195x5x3sets
Got all my sets here without too much hassle. Sets 2 and 3 were rough, but never in doubt. Will up these to 200lb next workout.

Deadlift
225x5
295x5
345x5
Skipped my deadlifts last session due to fatigue, so I wanted to make a concerted effort on these and increase 15lb. Pulls were pretty smooth and bar went up fast, switched to a mixed grip on last 2 reps to close out the set. Think I will shoot for 355 on these next time, which if I get 5 reps would put me in the 400 1rm ballpark, another short term goal.

Felt energetic and reasonably fresh today, which no doubt helped my workout. Stellar increases across the board on all lifts. I think I need to emphasze strengthening of my lower back for squats, as that appears to be my weak point. Putting more consistancy/effort into deadlifts/rows should hopefully help towards that end. Protein intake last few days has been good, hope to improve it further for the weekend recovery after todays workout.

[Voe]

Monday 4/6/12

Squat
135x5
185x5
245x5
280x5x3sets
Stayed at 280 again this workout, weights were still difficult but a bit easier. I certainly need to start microloading on these. Going to hold steady at this weight next few workouts and consolidate here. Will move these up again when form is excellent across all 3 sets and I can get it all done relatively smooth. Think I need to train myself to stand more upright as I descend/ascend. First set is always good formwise, but I catch my form slipping on the 2nd/3rd sets

Overhead press
95x5
145x5x3sets
Went up 5 lb on these, surprisingly got all the reps on these. The last rep on the 3rd set was a grinder, but the rest were never in doubt. 150 on these next time.

Another short workout, as it was wet outside in the lifting area due to rain. Squats I am holding steady for a bit to fine tune my squat technique with heavy weight. I am extremely happy about adding 5lb to overhead presses. Time for sleeping, will add more to log later.

[Voe]

Saturday 9/6/12

Took a bit of time off to deal with work and some impending real life things. Girlfriend is coming from the U.S in 2 weeks, needed to organise some accomodation and such. I am following the same format, but only 1 top end set. Basically lowering the volume a bit during this hectic period to make recovery managable, but keeping intensity/progression rolling. Not much to say, except a max squat of 310 which I ramped up to on thur 7/6.

Squat
135x5
185x5
250x5
285x5
These went up quite easy, only the last rep was a challenge here. Will move these up to 290 next time.

Bench
135x5
165x5
200x5
These were a challenge, but never in doubt. Will try for 205 next time.

Deadlift
225x5
275x5
325x5
375x3
405x1!!!!
Decided to try for the last of my goals, and nailed it. 375x3 went up very easily, so I tried for 405. It was a damn effort, but it went up fairly smooth. Held it at lockout for about 5 second then put it down. Felt like a boss to be pulling in the 400lb league again:P.

Much lower volume for the next few weeks, but still same focus on pushing strength gains. I am at this point milking what I can out of workout to workout progression before having to rework my training to that of an intermediate. Today I just wanted to get back on track and keep rolling, as the past week had been a blowout mentally and my motivation to train plummeted. I have achieved all of my short term goals on the major lifts, here are my current 1rm's

Squat 310
Bench 225
Deadlift 405

All in around 8 weeks training, I am very happy so far.

[Voe]

Big update

The past 4 odd months have been overwhelming at work. 80-90hour weeks have left me with little time to do more then work and sleep. I have been unable to consistantly train as my body was having trouble recovering from life itself. Now that things are starting to wind down workwise I am training again and eating better then ever. I lost some strength, but it should come back within a few weeks of consistant training.

I have lifted 3 times since returning to the foray, same initial template as before.
I will update more tomorrow and try to be more detailed with my posts from now on.

[jwt708]

Always good to get back at it!

[Voe]

Wed 7/11
Updating prior workout too

Squat
135x5
185x5
225x5
245x5x3sets

Bench
135x5
185x5
195x5x3sets

Deadlift
225x5
285x5
345x5

Sat 10/11

Squat
135x5
185x5
225x5
250x5x3sets
These felt quite solid and bar speed was quite fast. Never in doubt and it is nice to see squat strength returning fast, up 5lb next time.

Overhead press
95x5
145x5/4/3
Got all 5 reps on the first set, but not quite enough gas in the tank for the next 2 sets. I blame the last 2 days of poor sleep/diet for this, will rectify immediately. Will keep weight steady until 5/5/5

Row
135x5
170x5x3sets
These felt very fast and explosive. Since I do not have the right weight plates for the 170-185 gap, I will up reps on these until I can get 8 x3 sets at 170.......If I can get 8 at 170 then 5 at 185 should be a more reasonable jump.

Overall a decent work, given the past few days. Protein intake was severely down since last workout and sleep was much lesser then needed. I have found that 400g+ of protein really helps my strength increases on such a fast progressing program and being without it stalls me fast....In order to keep gaining strength I must be 100% consistant in getting that protein in, nothing less will suffice.

[Voe]

Monday 12/11/12

Squat
135x5
185x5
225x5
255x5x3sets
The felt more consistant today in general. Form was good with a fast tempo throughout the sets. They did not feel difficult in the least, up 5lb next time.

Bench
135x5
185x5
200x4/4/3
Not sure what happened here, was a little disappointed given my performance with 195 prior workout. I think that a lack of sleep could be a factor here, or just a bad day. Nevertheless I staying at this weight until I can get all 5 reps each set

Deadlift
225x5
285x5
355x5
10lb increase upon last seesion and I managed it, albeit quite hard. My lower body strength in general seems to be rolling along well. The first 3 reps were pulled using a hook grip, switching to a mix grip for the last 2.

Overall a ok workout, the benching was somewhat underwhelming but I digress. I am very happy with the continued deadlift gains, as I would like to be pulling 400 for reps a few months from now. Right now my biggest obstacle is sleep, or lack thereof. Most nights I am only getting 5-6 hours a night and that has to change.