Sotiris's Log

[Sionsd]

Greetings to everyone,
Name is Sotiris, 20 years old, 60kg, 1.7m
I completed the day before yesterday one month on the program and have seen some outstandings results strength has improved, flexibility also and my lower back issues are almost gone.

My goals:
Squat: 100kg
Deadlift:120kg
Bench Press: 60 kg
The Press: 50 kg

Get to a lean 65kg

And be able to utilise my strength in Jeet Kune Do



My stats:
Squat: 45kg (Perfect form)
Deadlift: 47,5kg (Almost perfect form)
Bench Press: 37,5 kg (Perfect form)
The Press: 22,5kg (This one has been giving some trouble and I have deloaded, I still have to master perfect technique)

I'll be uploading some vids soon for your advice on technique.



I haven't still added power cleans, wanted to concentrate on the basic lifts first.
I'm thinking of going another two weeks like that and then adding the power cleans.
For the time I'll be practicing the technique by cleaning the weight before Press.


1kg=2.2 lbs

[Sionsd]

Question: Should I keep the squats at 45 kg and improve my deadlift and press because they are a bit unbalanced or should I continue adding weight normally(in my case 2.5kg per workout) ?

Oh and next workout is tommorow! Starting Week 5!

[slowjoe]

Question: Should I keep the squats at 45 kg and improve my deadlift and press because they are a bit unbalanced or should I continue adding weight normally(in my case 2.5kg per workout) ?

Oh and next workout is tommorow! Starting Week 5!

If you think about it, if your bodyweight stays where it is, DL should get hard around 110kg, squat at around 90 kg, and press at 30-45kg. Pick steps that will get you to those weights at around the same point in time.

Picking numbers at random, you probably want to be adding 2.5kg/week to press, 7.5kg per week Squat and 10 kg per week to the deadlift.

BTW, what height are you?

[Sionsd]

Hm, had not thought about that approach thanks
Tommorow's workout then will be
Squat:47kg (hope i find 1kg plates in the gym)
Deadlift:52kg
Bench press:40kg

[Sionsd]

Today's Workout:
So I had an interesting placebo today,
I thought I'd put 47,5kg on squats, which I squatted really easy for 3 sets until I realised I had 50kg on the bar.Well not a huge weight difference but It made me happy cause I struggled last time with 45 kg.

The Deadlifts turned out to be a little difficult at 50 kg cause my spinal erectors where a bit tight after the squatting, but I had good form.

And the Bench press at 40kg was satisfying thought I struggled and didn't get 5 reps at the last two sets

So we have,

Squat:50kg 3 sets, 47,5kg 2 sets
Bench Press: 40kg
Deadlift:50kg


I forgot to mention that I'm following the stronglifts 5x5 style.I prefer more volume for practicing my technique.


1kg=2.2lbs

[Sionsd]

Slowjoe
170 cm sorry for the metric, google it

[Sionsd]

Holiday Goal for motivation:
Break the bodyweight barrier in both squats and deadlifts
and
perfect my press while getting it to 28-30kg
till 22/4/2012

[Sionsd]

Today's workout was not as good as expected.In a few words no concentration,no motivation, mediocre form and no energy

Squat:50kg
The Press::25 kg not straight bar path and a bit sloppy in general
Deadlift:45kg

[Sionsd]

Next workout will be missed because I'm going away with my family.
But I think my body needed a break anyway so that's good.

Next workout will be Monday 16/4!! and hopefully it will be

Squat:50kg with better form
The Press:25 kg with better form also
Deadlift: 52.5kg

[Sionsd]

My brother and I decided to have a race who gets to body weight squats(good form) first!
The thing is we don't have the same strength/BW ratio

So, I am planning to deload to 45kg squat and work on speed and explosiveness,while balancing my squat and deadlift.This means in three workouts I will squat a solid 50 and DL 57.5-60 plus my brother(51kg) will have time to get his lifts to 40 and 50.