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This log will be competitive
I've decided to finally go ahead and post my log here. I used to maintain my log at Stronglifts. Even though I only did that program for a short time before I switched to the Wichita Falls Novice Program, I maintained my log there for over a year. But in that time, I never got a single comment and I finally just stopped posting it there. I keep a log privately, too, and duplicating my entries just wasn't worth it.
So, I did WFNP for almost 6 months. After getting some really good coaching, I switched my programming to one laid out by my coach. I did that from about Jan to Sept and then began preparing to test my 1RM. Just about two months ago, I tested my 1RM and since then, I've been doing a bit of a bastardized version of Madcow 5X5. I've gone through a few injuries, not all due to lifting, and have spent the time to work through them. Yet, they still are an annoying setback.
I began strength training for the first time in May of 2009. I'm 38 years old, and since graduating college and May 09, I hadn't really done much in terms of physical activity. I've thought about keeping my log here for awhile, but I've had a hard time mentally feeling like "I'm strong" enough to post here. That's something I'm trying to get over, and this is a step. Competing will be another step and I am considering entering a competition next July. I have to say the new article on competition has come at the perfect time for me.
My stats (nothing to write home about):
Height 5'8"
BW - 155lbs
SQ - 5RM 260, 1RM 285
BP - 5RM 137.5, 1RM 150
DL - 5RM 295, 1RM 320
OHP - 5RM 102.5
I'm at the point where I'm hitting or approaching new 5RM weekly.
My current goals are to get my 1RM to:
SQ - 315
BP - 200
DL - 405
Last edited by j2times; 04-27-2011 at 11:13 AM.
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I'll go ahead and post my entry for last Sunday:
28 November 2010
Squat
5X45
5X125
5X155
5X185
5X215
5X245
Bench
5X70
5X85
5X105
5X120
5X137.5 PR
Row
5X70
5X85
5X105
5X120
5X137.5 PR
RDL
5X90
5X110
5X135
5X155
5X180 PR
This may have been the first time I attempted a PR (since newbie gains) on the bench and felt confident that I was going to make it. I did it with relative ease and that confidence should carry over to next week. I usually have my grip starting to give out on my last set of RDLs, but today grip was fine. However, the bar "floated" forward a little. This was a great day and I left the gym with a lot of confidence.
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Two entries:
30 November 2010
Squat
5X45
5X125
5X155
5X185
5X185
OHP
5X60
5X75
5X85
4X100
DL
5X185
5X225
5X260
3X300
Dips 3X15,12,11
45-degree back extensions 3X10 with 35lbs
After the high of Sunday's workout, this was a bit of a letdown. The light squats went on ok. But I started getting sloppy, going fast and messing up form. I normally try to focus on doing all sets as if they are the work set. This is what happens when I lose sight of that.
OHP - Everything was really good. The first 3 reps on the last set went up nice and strong. Then the 4th one was rough, and I couldn't press the last rep. My lack of real progress on this lift is frustrating.
DL - I really wanted this and thought I'd get. Third rep was brutal and on 4 I could only get it 2" off the floor. I think with a good week, I'll be able to get this one next time.
2 December 2010
Squat
5X45
5X125
5X155
5X185
3X215
8X255
Row
5X70
5X85
5X105
5X120
3X140
8X105
RDL
5X90
5X110
5X135
5X155
3X185
8X135
Bench
5X70
5X85
5X105
5X120
3X140
8X105
Good rebound from Tuesday. With the exception of bench, I'm very confident that I'll be able to get 5 reps on all of these come Sunday. I could have gone 2 more reps on each of these today. If I maintain focus and stay tight, I'll get the bench too (having a trustworthy spotter would help, too). This would set nice PR's for 3 of 4 lifts. Squats didn't go without a little hitch. On the last set, fatigue started in, and the 7th rep had to be the ugliest squat I've done, maybe ever. I consciously thought about this and corrected it on rep 8. Grip, which has been an issue on RDL, was not a problem at all. plus, a little liquid chalk goes a long way. I don't know why I haven't used it in the past. If I was at a gym that allowed chalk, I would use it. So, why not use the liquid chalk here? Lesson learned.
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5 December 2010
Squat
5X45
5X125
5X160
5X190
5X220
5X255
Row
5X70
5X90
5X105
5X125
5X140 PR
RDL
5X90
5X115
5X140
5X160
5X185 PR
Bench
5X70
5X90
5X105
5X125
5X140 PR
Training went well. Squats were good, though the depth could have been a little deeper on the last rep. Knocked the rows out pretty easily. Grip is definitely the limiting factor with RDLs. Got all 5 reps, but it was a fight on the last two reps. I convinced myself that I was going to get that last rep. No spot for bench. Would have liked one, but wasn't going to ask the guy benching next to me who was humping the bar up every rep. Got all 5 reps anyway, first three were no struggle. Fourth was hard and fifth was a little harder. We'll see what happens Thursday, but I don't see any problems with more weight.
Last edited by j2times; 12-14-2010 at 07:54 AM.
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7 December 2010
Squat
5X45
5X125
5X160
5X190
5X190
OHP
5X60
5X75
5X85
5X100
DL
5X185
5X225
5X260
5X300 PR
Last edited by j2times; 12-14-2010 at 07:55 AM.
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9 December 2010
Squat
5X45
5X125
5X160
5X190
5X220
3X260
8X190
Row
5X70
5X85
5X105
5X125
3X145
8X105
RDL
5X90
5X115
5X135
5X160
3X190
8X135
Bench
5X70
5X85
5X105
5X120
3X142.5
8X105
Squats were heavy, but I'll get the 5 on Sunday. On the set of 8, fatigue really started in on the 6th & 7th rep. Some of the reps in the sets leading up to 145 were harder than the 145's. No doubt that I'll knock out all 5 on Sunday. Grip was an issue, again, on RDL. Problems started on the set of 160s and barely maintained grip at 190. Really thought it was going to drop. Bench was questionable. Really not confident I'll get all 5 on Sunday. To make it worse, I'm pretty sure my spotter was touching the bar on the last rep, and I didn't need that help, FFS.
Last edited by j2times; 12-14-2010 at 07:57 AM.
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12 December 2010
Squat
5X45
5X130
5X160
5X195
5X225
5X260
Row
5X70
5X90
5X110
5X125
5X145 PR
RDL
5X95
5X115
5X140
5X165
4X190
1X190
Bench
5X70
5X90
5X105
5X125
4X142.5
On the squat, 225 was harder than the 260. I find this really annoying! With the row, really worked for rep 4&5, first time I've really had to work that hard on for any rep. RDL, grip was good through first 3. After 3rd, I knew 4th was going to be tough. Got it, but it was slipping out of my hands. Pissed that I didn't get all 5, so did a single just to sum the reps to 5. I thought I was going to get all five on the bench, but I got stuck halfway up on the last rep. I think I got a little loose during the set and it finally caught up to me. If I had kept that tightness, I probably would have got all 5.
Last edited by j2times; 12-21-2010 at 09:04 AM.
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14 December 2010
Squat
5X45
5X130
5X160
5X195
5X195
OHP
5X65
5X75
5X90
4X102.5
DL
5X190
5X230
5X270
3X305
Bad day for training. Bad state of mind, tired, and low energy. 4th rep on OHP was really tough and I wasn't able to move the 5th rep. On DL, I had nothing left to get the bar more than an inch off the ground.
Last edited by j2times; 12-21-2010 at 09:05 AM.
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16 December 2010
Squat
5X45
5X130
5X160
5X195
5X225
3X265
8X195
Row
5X70
5X90
5X110
5X125
3X147.5
8X110
RDL
5X90
5X115
5X135
5X160
3X190
8X135
Bench
5X70
5X85
5X105
5X120
3X142.5
8X105
Squat and row were fine, shouldn't be a problem getting 5 reps Sunday. Grip was okay on RDL. It might have held for two more reps. Needed to be tighter on bench. Bad set up that probably would have prevented me in getting 5 reps.
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19 December 2010
Squat
5X45
5X135
5X165
5X200
5X230
5X265 PR
Row
5X75
5X90
5X110
5X130
5X147.5 PR
RDL
5X95
5X115
5X140
5X165
5X190 PR
Bench
5X70
5X90
5X105
5X125
4X142.5
Good start, nailing the squats. They felt pretty good, and even though they're getting tougher, 270 shouldn't be a problem. Rows were good, even if reps 4&5 were rough. Kept the grip to get all 5 on RDL this week. With all those positives, I had a lot of momentum going into bench. With all that confidence, I still got stuck on 5. Depending on whether of not I can train this entire week, I may do a deload with bench.
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