Khaled's training log

[Immortal_k]

Friday 30/09/2011
Warmups: 5 minutes cycling
Squats (HB): 45x2x 85x1x5 125x1x3 170x1x2 215x3x5
- Slight soreness at the upper left leg, crease of the hip.
- Second set: the fifth rep felt heavy.
- Third set: fourth and fifth felt heavy, they were still doable.

Bench Press: 45x2x5 100x1x5 140x1x3 180x1x2 200x3x5
- This was just all sorts of stupid. First set I mixed up and loaded 195lb, I took 5 minutes and started my real first set.
- First set at 200lb: I asked a fellow trainee to spot me. I specifically asked him, to stay away, to NOT touch the bar, and ONLY help if I ask. He still touched the bar. Literally, he had his two index fingers on the bar throughout my set. I tried shouting at him to back-off but he kept "spotting" me. Infuriating.
- Second set: I asked one of the gym's coaches to spot me. I told him to stay awa and only help IF I cannot lift the bar and ask for help. As soon as I lift the bar over me, he steps. Crotch an inch away from my head, him hovering ovet me. I lifted 4 reps.
- Third set: I asked another one of the gym's coaches and explained to him THOUROUGHLY how he should spot me. Admittedly, he was a good spotter for my last set. I only managed 4 reps.

Clean: 45x2x5 70x1x5 95x1x3 115x1x2 140x5x3
Dips (BW): 15, 10, 17

Notes:
When asking someone to spot me, I'll have to double check that he understands just how he's suppose to spot.


Diet:
1.5x GOMAD (6 liters)
Breakfast - 10 Heaped spoonfulls of oats with whole milk & peanut butter
Lunch - forgot
ON Whey shake (48gm) after training
Dinner - 15 scrambled eggs

[Immortal_k]

Monday 03/10/2011

Warmups: 5 minutes cycling
Squats (HB): 45x2x5 85x1x5 130x1x3 175x1x2 220x3x5
- During the fifth rep on the second set, and the fourth and fifth rep of the third set my back tilted just a bit forward. I had to really focus on keeping my back straight on pushing up with my legs.

Press: 45x2x5 75x1x5 100x1x3 140x1x2(This warmup set was suppose to be 120 but I loaded the bar to 140) 147x3x5
- On my third set I missed the fifth rep. Reason was I exhaled on the way down from my fourth set. After I racked the bar I picked it back up again and completed the fifth rep.

Cleans: 45x2x5 70x1x3 100x1x3 120x1x3 145x5x3
- Points to focus on: 1) Shrug harder on top 2) Get under the bar quicker


Diet:
1.25x GOMAD (5 Liters)
Breakfast- 12 Chicken hotdogs and some Kellogg's Corn Flakes
Lunch- Mixed veggies with meat
ON Whey shake (48gm) after training
Dinner - 15 scrambled eggs


Note:
It's Tuesday as I'm writing this and my quads/legs have been SORE since the morning. I got 9 hours of sleep and I'll sleep another 9 hours today. I really want to hit 225lb Squats on Wednesday.

[Immortal_k]

Wednesday 10/5/2011
Warmups: 5 minutes cycling
Squats (HB): 45x2x5 85x1x5 130x1x3 175x1x2 225x3x5 > Failed. Did 3 reps at 225lb and had to rack it. Extreme quad soreness.
Bench Press: 45x2x5 100x1x5 140x1x3 180x1x2 200x3x5 > First two sets were golden. The bar felt heavy on the fifth rep on both sets but it went up to lockout. On the third set I missed the fifth rep. I may have benefited from a few more minutes after the second set, I usually just wait 5 minutes between work sets. I WILL lift 200x3x5 on Monday.
Deadlift: 115x1x5 170x1x3 245x1x2 300x1x5 > Failed. Did 3 reps and was utterly exhausted. The quad soreness was the main culprit. I'll knock this weight off next Wednesday.
Jerks: 45x3x5 75x2x5
Overhead Squats: 45x3x5


Diet:
1.25x GOMAD (5 liters)
Breakfast - 10 Heaped spoonfulls of oats with whole milk & peanut butter
Lunch - Nothing. This surely didn't help -_-
ON Whey shake (48gm) after training
Dinner - 3 medium Sanagrius(sp?) fish -500gm- and a side dish of mixed veggies w/ beef

Notes:
- Just do Power Cleans in place of Cleans. Never had this kind of muscle soreness before I had begun incorporating cleans in place of power cleans. The front squat portion of the clean coupled with the HB squat puts a lot of strain on my quads. I'll wait till I'm an intermediate lifter before tackling Oly lifts like the Clean. Squats are essential, Cleans aren't.

- I tried drinking Low Fat milk in place of Whole Milk and my BF percentage just dropped to 16% from 18%. I can't have that. I'll remain on Whole Milk. I read that the Bulgarians have a high fat diet, it can't hurt and I can lose the chubbiness quickly.

[Immortal_k]

Friday 10/7/2011
Warmups: 5 minutes cycling
Squats (HB): 45x2x5 85x1x5 130x1x3 175x1x2 225x3x5 > First two sets felt good, although the fourth and fifth rep of the second set felt heavy. On the third set I failed on the fourth rep and had to dump the bar. Furiously (lol) I unloaded the bar racked it, loaded it again to 225lb to go for two more reps and had to dump it again

Press: 45x2x5 75x1x5 100x1x3 120x1x2 147x3x5 > While doing the warm up sets I felt a slight pain in my right shoulder. As I picked up the bar and pressed for the first rep of the work set the pain just increased so I racked it.
Power Clean: 45x2x5 75x1x5 100x1x3 120x1x2 150x5x3 > I did one set with 150 and felt that my form just wasn't up to par. Took it down to 135 and did four sets.

Diet:
1.25x GOMAD (5 liters)
Breakfast - 9 Heaped spoonfulls of oats with whole milk, peanut butter, and St. Darfour Four Fruits jam
Lunch - Chicken and rice
ON Whey shake (48gm) after training
Dinner - 7 Scrambled eggs and 6 beef pastries

[Immortal_k]

Monday 10/10/2011
Warmups: 5 minutes cycling
Squats (HB): 45x2x5 85x1x5 130x1x3 175x1x2 225x3x5 > NAILED IT XD. Man was I grinning after I finished my third set. Felt great.
Bench Press: 45x2x5 100x1x5 140x1x3 180x1x2 200x3x5 > Failed on my fifth rep of the third rep. Maybe it was the breathing, if I exhaled completely when locking out of the fourth rep and took in a big breath I may have been able to lift it. Bummer.
Power Clean: 45x2x5 75x1x5 100x1x3 120x1x2 145x5x3 > These Felt good. BUT I did kinda bend my left arm while racking the weight on the fifth set. It kinda hurt. Now that I'm home I've iced it and wrapped it, feels much better.

Diet:
1x GOMAD (4 liters)
Breakfast - 9 Heaped spoonfulls of oats with whole milk, peanut butter, and St. Darfour Four Fruits jam
Lunch - Fasoliyah -Green Beans- with beef
ON Whey shake (48gm) after training
Dinner - 4 medium chicken breasts (~450gm) with rice


NOTE: I only have two weeks left on my membership to the gym (Fitness Time). All their bars are bent, a few millimeters but all of them are bent. There are no bumpers and no platforms, and they've no intention of ever getting any.
I'm going to go visit the local Olympic training center. I'm going to see if they offer any training or memberships. Oh God I hope so.

[Immortal_k]

Alright, so I stopped updating this thread but I've kept logging my workouts in my notebook. My latest stats as of 12/14/2011:

Still on GOMAD
Weight 215lb
Squat (HB) 260x3x5
Deadlift 320x1x5
Overhead Press 157x3x5
Bench Press 215x3x5
Power Clean 160x5x3 -> I did these for a bit, but since I only have access to iron plates I never could nail the part of lowering the weights down. It did not feel proper and I feared injury so I switched to Pendlay Rows. I know I'm NDTFP.
Pendlay Row 210x3x5


I'll be trying to do Power Cleans again today. Me and my training buddy have concocted a a way for setting the bar down. After Power Cleaning the weight I'll walk forward into a squat rack, squat down and lower the bar onto the safety pins. Then I'll negative deadlift the bar to the floor. We'll see how it goes and I'll report.

[Immortal_k]

Worksets for today:

Squat (HB) 265x3x5
Press 160x3x5
Power Clean 165x5x3

How I Power Cleaned: What I use to do was after I Power Cleaned the bar I would lower it to my hip from my shoulders and catch it at that height, then negative deadlift it to the ground. Akin to how Rip does it in his platform video. Now, after I Power Clean the bar I step forward and set it down, by going into a deep front squat, on the safety arms of the Squat Rack. Then negative deadlift the weight to the floor. Works much better.

[Immortal_k]

Worksets:

Squat (HB) 270x3x5
Press 162.5x3x5
Power Clean 170x3x5

[Immortal_k]

Well.. it seems a bunch of my posts have gone missing since the crash, dang it.

Worksets for feb/1/2012

Squat (LB) at 80% 225x3x5
Bench Press 230x3x5
Deadlift 345x1x5

[Immortal_k]

Worksets Feb/3/2012

Squat (LB) 265x3x5
Press 162.5x3x5
Clean Variations - Two hang Clean pulls followed by a full clean from 45lb up to 175lb in 20lb increments. 155 and 175 were done for three singles each (2 hang clean pulls + 1 full clean). Doing clean pulls before the actual lift reinforces proper extension and layback before bending the arms to receive the bar. I never felt the bar fly up to my shoulders as I did yesterday, it felt incredible. As I racked the 175lb bar I grinned because I knew I did it right.

I'll be doing five sets of two reps for my Clean worksets and move up in 5lb increments given that I perform the lift properly. I'd like to also keep doing clean pulls before the actual lift so I may instead just do ten singles.