Valhall's training log (Justified? Justified!)

[Valhall]

Well, my intermediate log is gone it appears after the big SS crash of 2012, so I'll just have to recreate it.
I have my log written down elsewhere aswell, but I also found it cached in google so i'll just copy paste from there.

12-27-2011:
I started training in November 2010, with goal to loose weight and get in shape to for a 10km bike race in June of 2011. My initial weight was 140kg(310lbs) and I managed to loose 20kg(44lbs) in time for the race which I managed to complete (though dont ask me what place )

In April I started doing Starting Strength, but it wasnt until after the race that I really started to get the program right.

December 17. I participated in a powerlifting meet and Squatted 170kg(375lbs), benched 125kg(276lbs) and deadlifted 200kg(441lbs). After this I've found my Press 1RM to be 92.5kg(204lbs) and upped my bench pr to 130kg(287lbs).

June of December 2012 I intend to participate once again in the bike race, and to this end I intend to loose another 10kg(22lbs) and also get back to doing some interval conditioning like spinning and swimming. Now loosing weight and gaining strength is almost mutually exclusive, but I think that Jim Wendler's 5/3/1 might actually be perfect to combine with this.

So for now Im going to do 5/3/1, and these are the starting stats:

Press
1RM: 92.5kg , Training Max: 83.25kg

Squat
1RM: 170kg, Training Max: 153kg

Bench Press
1RM: 130kg, Training Max: 117kg

Deadlift
1RM: 200kg, Training Max: 180kg

[Valhall]

Tuesday December 27
Cycle 1 Week1

Press
20kgx5
30kgx5
35kgx5
45kgx3
52.5kgx5
62.5kgx5
70kgx8

Press BBB (BBB=boring but big)
42.5kgx10
42.5kgx10
42.5kgx10
42.5kgx10
42.5kgx10

Chin-ups
1 2 3 2 1
1 2 3 2 1
1 2 2 2 1
1 2 2 1
=32

Post workout comments
While doing SS the most reps I've always done is 5, and doing 10 reps now even on light weight is hard as hell. This is the first time I've actually had lactic acid in my shoulders!

Chin-ups are harder than before, or atleast im not progressing as such. But I've also gained some weight in the last 30 days and I suppose that has alot to do with it.

Excited to be starting this program, and next week I will start adding conditioning work.

[Valhall]

Thursday December 29
Cycle 1 Week1

Squat
20kgx10
60kgx5
77.5kgx5
92.5kgx3
100kgx5
115kgx5
130kgx8

Squat BBB
77.5kgx10
77.5kgx10
77.5kgx10
77.5kgx10
77.5kgx10

Lying Leg curl
10x5

Post workout Comments
Squats felt like shit warming up, but im content with the 8 reps on 130kg.

Boring but big squats feel awful, im so not used to higher reps than 5. Even got a headache from them for a short while. Thats gone now though.

Expect to get royally sore tomorrow.

[Valhall]

Saturday December 31.
Cycle 1 Week 1
Bench press day

Squat Got some new Do-wins I had to test even though it was not on the program.
20kgx10
30kgx5
45kgx5
60kgx5
67.5kgx5

Bench press
20kgx10
47.5kgx5
57.5kgx5
70kgx3
75kgx5
87.5kgx5
100kgx8

Bench press BBB
57.5kgx10
57.5kgx10
57.5kgx10
57.5kgx10
57.5kgx10

Dumbell rows
30kgx10
30kgx10
30kgx10
30kgx10
30kgx8

Post workout comments:
Had to test my new do-wins with some light squats. They were perfect, looking forward to squat day on tuesday!

I got some slight head ache during bench and dumbell rows reps today. But I also got it later in the day so its probably not related to training, just one of those days.

Happy new years everybody! Last workout of 2011!

[Valhall]

Monday January 2
Cycle 1 Week 1
Deadlift day

Power Clean
30kgx5
50kgx3
60kgx3
70kgx3
70kgx3
70kgx3
70kgx3
70kgx3

Deadlift
75kgx5
90kgx5
105kgx3
117.5kgx5
135kgx5
152.5kgx7

Goodmorning
20kgx5
30kgx5
40kgx10
40kgx10
40kgx10
40kgx10

Post workout comments
Been queasy all day, but the workout was quite decent regardless.

Decided to add power clean as an assistance excersise and put it as nr 1 as a warmup to the deadlift. This worked quite well.

I also did goodmornings as an assistance excersise , and dropped the 10x5 deadlifts.

[Valhall]

Tuesday Januar 3
Cycle 1 Week 2

Press
20kgx5
30kgx5
40kgx5
50kgx3
57.5kgx3
67.5kgx3
75kgx7

Press BBB
42.5kgx10
42.5kgx10
42.5kgx10
42.5kgx10
42.5kgx10

Chin-ups
1 2 3 2 1
1 2 2 1
1 2 3 2 1
1 2 1
1 2 1
= 32

Good workout.
Last edited by Valhall; 01-05-2012 at 03:08

[Valhall]

Thursday Januar 5
Cycle 1 Week 2

Squat
20kg x 10
60kg x 5
77.5kg x 5
92.5kg x 3
107.5kg x 3
122.5kg x 3
137.5kg x 5


Squat BBB
77.5kg x 10
77.5kg x 10
77.5kg x 10
77.5kg x 10
77.5kg x 10

Lying Leg-curl
15kgx10
15kgx10
15kgx10
15kgx10
15kgx10

Post workout comments
Squat was pure shit today. Everything just felt slow and heavy.

Also starting next cycle im definitly going to switch to squat as assistance excersise on all none squat 5/3/1 days, I'm not liking this squatting only once a week. ^^

[Valhall]

Friday January 6
Cycle 1, week 2

Bench press
20kg x10
20kg x5
50kg x5
60kg x5
70kgx3
82.5kgx3
92.5kgx3
105kgx7

Bench press BBB
60kgx10
60kgx10
60kgx10
60kgx10
60kgx10

DB row
25kg x 10
25kg x 10
25kg x 15
22.5kg x 15

Post workout comments
Workout felt ok. On the 105kg set I got an uneven grip, but I was too lasy to reset :P. Stupid of me, but ahwell I still pressed 7 and am content with that.

Im a newbie on the DB row, and today I kinda felt a slight very minimal pain in my lower back on the right side. So I have to have a look at improving my technique by next time. Its an easy excersise, but I suppose that because of this I didnt bother to set my back and tighten things correctly as I would in a deadlift or squat.

[Valhall]

Saturday January 7.
Cycle 1, Week 2

Power Clean
30kgx5
50kgx3
60kgx3
70kgx1
75kgx3
75kgx3
75kgx3
75kgx3
75kgx3

Deadlift
90kgx5
107.5kgx3
125kgx3
142.5kgx3
162.5kgx5

Goodmorning
20kg x 5
30kg x 10
30kg x 10
40kg x 5

Post workout comments
My grip totally died out on me on the 162.5kg deadlift. This is weird as I've lifted this with normal grip, and now it failed on mixed grip WITH chalk on my hands. I don't know what happened, I didnt feel tired in my hands but my hand just opened up.

Ran out of time to do proper set of good mornings.

[Valhall]

Sunday January 8

Not a workut, but I was teaching some co workers the SS program and the lifts. As such I was demonstarting the lifts, but with very light weights.

Squat
20kgx5
20kgx5
30kgx5
35kgx5
40kgx5
40kgx5

Press
20kgx5
20kgx5
25kgx5
30kgx5
35kgx5
35kgx5

Deadlift
35kgx5
35kgx5
45kgx5
55kgx5

They were good at following instructions, but almost too much with hyper extended backs and they were clenching muscles I told them to clench with all their might.

The only problem as such was getting the bar in a good position on their back, this was a flexibility issue. Told them to do shoulder dislocations daily and other stretches.