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Thread: Valhall's training log (Justified? Justified!)

  1. #1
    Join Date
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    Default Valhall's training log (Justified? Justified!)

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    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

  2. #2
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    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.

  3. #3
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    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.

  4. #4
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    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!

  5. #5
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    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.

  6. #6
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    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

  7. #7
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    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. ^^

  8. #8
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    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.

  9. #9
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    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.

  10. #10
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    starting strength coach development program
    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.

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