Next time, we squat a little bit more.

[JP02]

After reading most of the book and following the forums for a while, decided to start a log on here.

So I play rugby, but only have 1/2 non-intensive sessions a week, and play 1/2 games a week. The games tend to mess up with recovery, which is frustrating. However, the seasons coming to an end which is good as I'm looking forward to really concentrating on and progressing in the gym to get some strength and size.

Im also a poor student, which isn't ideal, but I try to spend as much as possible on food. GOMAD too.

Age; 18
Weight; 75kg
Height;~5ft 7

Thanks for reading,
JP.

[JP02]

04/03/2011

SQUAT;-
20x5x1
60x5x1
80x5x1
95x5x3

PRESS;-
20x5x1
25x5x1
30x5x1
37.5x5x3

POWERCLEAN;-
Technique Work (Bar/30kg)

PULL UPS;-
BWx3x1
12.5x5x3


COMMENTS;-
The weight of the squat didnt feel heavy, however my chest was dipping down at the bottom which was then causing me to loose lumbar extension also. This was happening before but I dropped the weight to work on this and as it still happened it really frustrated me and put a damper on the session.

The press felt fine, although i felt i was resting it on my colar bone a bit too much rather than on the deltoid.

Struggling to nail the technique for power cleans - Struggling to get the elbows up and also feel that i dont nail the jump and "finish it" resulting in slight use my arms. Only the second time ive tried to powerclean tho (no coaching, just the book).

[BarbellJunkie]

What position do you play?

[Tiburon]

Good luck!

[JP02]

@BarbellJunkie - I play hooker

First session in the gym since friday tonight, ankle was sore from the game on saturday so I rested and iced it, which meant I couldnt get in the gym sunday/monday and then the gym was shut tuesday forn some reason.

11/03/2011

Squat -
20*5*1
60*5*1
80*5*3
95*5*1

Squats went well, alot better form than last time, however, the weight felt more heavy than usual tonight.
Perhaps couldve gotten better depth on a rep or two.

Bench -
20*5*1
40*5*1
50*5*1
70*5*2
7*4*1

Missed the 4th rep of the last set on the bench tonight, didnt hit my chest before going back up, dont know why I done this, lapse in concentration I think. Then went and got the 5th.

Deadlift-
60*5*1
80*5*1
100*5*1
120*5*4

Deadlift was really wierd today. Last time I attempted 120 it felt lighter, but let hips rise first on the last 2 reps, which was just down to not concentrating properly.
tonight, I missed the 3rd rep, just couldnt get it up my feet felt really narrow during it, although it was my usual set up. Also, on the 5th rep I let my hips raise first causing my back to round a little but nothing major.

[JP02]

13/03/11

Squat-
20*5*1
60*5*1
80*5*1
97.5*5*3

Squats were ok, from one end to the other from last time. Went slightly past parrallel which caused my back to round at the bottom and stay slightly rounder for the way back up, going to concentrate on not going as deep but still hitting parrallel, and keeping my back straight next time.

Press-
20*5*1
25*5*1
30*5*1
40*5*3

Really struggled with the last rep of the last set, but managed to get it up. Perhaps didnt rest enough between and rushed into it, see how 42.5 goes.

Powerclean-
Technique work with the bar, 25kg, 30kg and 35kg.
I feel that im fine and the jump and rack from the hang position but its putting it all together pulling from the floor i struggle with.

Neutral Grip Pull Ups-
10kg*5*3

[JP02]

15/03/2011-

Squat-
20*5*1
60*5*1
80*5*1
100*5*3

Bench-
20*5*1
40*5*1
50*5*1
72.5*5*1
72.5*4*2

Barely got the 4th (last) rep on the second set.
Gave myself plenty rest.
Struggled with the fourth rep, possibly may have got the last rep on the last set, but didnt have a spotter so didnt go for it.
Perhaps it was a mental thing tonight, looking forward to my next bench workout as I want to nail this weight.

Deadlift-
60*5*1
80*5*1
100*3*1
120*5*1

Pull Ups-
10*4*1
7.5*4*1
5*5*1

[JP02]

Squat -
20x5x1
60x5x1
80x5x1
102.5x5x3

Felt good, but forgot my phone so i have no video to check to I hit good depth, felt like I did tho.

Press-
20x5x1
25x5x1
30x5x1
42.5x5x3

Press felt really good last night. Switched to a thumbless (false?) grip after reading some stuff by Jim Wendler and I love it, the movement feels more natural and more suited to lifting heavier weights.

Powerclean-
Worked on technique again, trying to find a good weight to start with too. What I find though is that hitting the jumping position and getting a good jump from there to be hard, seem to not be able to finish it when i tried the heavier weight too.

30x3x1
35x3x1
40x3x1
35x3x1
37.5x3x1

Chins-
10x5x3
Struggling alot more with chins and pull ups than I was a few weeks ago, think i may be doing to much. Going to reduce it to 1/2 times, perhaps just after every press workout.

[JP02]

20/03/11

Played a game yesterday but had to train today cant fit it in another time this week. This is an annoyance as I was pretty banged up from it and obviously Im not giving myself enough rest. This showed even worse than I imagined today though.

Squat-
20x5x1
60x5x1
80x5x1
105x5x3
Really struggled to get through every working set. Looking back at the footage now, my back was round as hell on the way up too, not good. Only positive thing I can take from this is that its hopefully a result of the game and lets see how it goes next time. Pissed off.

Bench-
20x5x1
40x5x1
50x5x1
72.5x5x1
72.5x4x1
72.5x4x3
Pissed off.

Deadlift-
60x3x1
80x3x1
100x3x1
122.5x2x1
122.5x5x1
Failed first attempt on the working set, lost balance on the third rep, but felt I could pull the set if i tried again. Looking at the footage after, my hips rose a little early and my back rounded a bit, need to keep my chest up for the whole lift not just taking the slack out. Pissed .off.

Although the game yesterday was a big one (we beat second place to win the league unbeaten this season).
Like I said at the start of the thread, looking forward to the season ending so the training won't be affected by playing. Enjoying lifting alot more than playing. But theres only two games left, a cup final and a freshers varsity match.

[JP02]

Forgot to update this after the session on tuesday.
22/03/11-

Squat-
20x5x1
60x5x1
80x5x1
105x5x3
Happy with the squats, especially pleased after the disaster that was last time.

Press-
20x5x1
25x5x1
30x5x1
45x5x2
45x4x1
Bit disapointed with the press, struggled a little with the first two sets also, its my favourite lift at the moment tho.

Powerclean-
35x3x5
Generally happy with these, need to leave the jump it later. Coming out of the hang position at about 2-3 inches above my knee rather than halfway up.

Chins-
BWx5x1
7.5x5x3


Edit; forgot to mention here that ive just bought some fractional plates - 8x0.25kg for only £25 including packaging, perhaps the quality isnt great well see.