Lisward's log

[lisward]

About me:

I started training seriously around the end of last year, got some results, but a lot of personal issues came up and I stopped lifting seriously from then until around 2 months ago, where I started really light to re-learn form and get back into the groove. On the Greyskull LP and right now I'm trying trying to get strong!

Monday:

Bench (Pounds) 45 2x5 65x5 85x3 105x2 120 2x5 120 1x5 [Last rep of the work sets were tough as hell, almost failed]

Squat (Pounds) 45 2x5 95x5 135x3 155x2 190 2x5 190x5 [Moderate difficulty]

I added in Power Cleans, I guess I probably should be doing them since they help with the lifts? 43kg 5x3 [So-so form, but I know the stuff I need to work on]

Chin singles: 6 [They seem to be going no where, right now i'm just doing singles with 1.5 min rest in between, sometimes i hit more reps...]

Curls 10kg 12,7

My big lifts seem to be progressing, but I don't know whether my chin training is effective. I'll just keep at it with the singles.

[lisward]

Right now I'm at 5 foot 7 inches, 71kilos, or 155 pounds.

Wednesday:

Press (pounds) 45 2x5 65x5 75x3 87.5 3x3 60 1x10 1x8 (Did some backoff sets for more volume)

Powerclean 20kgx5, 30x5, 40x3, 45x2 (I'm not catching the bar right, I need to do more of these and get my form down)

Deadlift 70kgx2 90x7 (I tried my belt on with my deadlifts. Tbh I felt zero difference, except I think my form was altered and my back was slightly rounded. I did a rep without my belt and it felt the same except there was no back round. I think I need to get used to deadlift with a belt)

[lisward]

Day 34

Squat 45 2x5 95x5 135x31 155x2 195 2x5 1x5 (was pretty sleepy today, but it's not about how you feel but not fucking up for 20 seconds right?)

Bench 45 2x5 65x5 85x3 105x2 122.5 1x5 1x3 1x2 (really distracted, I need more sleep, will switch to 2x3 1xamarp) 85 2x10 (back off sets)

Deadlifts (kg)70x3 80x1 95x5 (I've been using weights lighter than I can handle for deadlifts and my squats catching up, extra deadlift session)

Chins 3,2,1,1,1,1,1 10

Push down 26.5 12,10,9

Curls 10kg 10,10,6

Calf raise 10kg 15,15,15,15 (My calves have really atrophied since I last used them. Maybe power cleans work them, but I'm not doing PCs correctly and my back hurts, will hold them off..)

Overall satisfying workout, I don't feel like I'm burned out or anything and I still some a bit of progression to milk for my lower body lifts. To the moon!

[lisward]

Day 35

Press 45 2x5 65x5 75x3 90 1x3 1x2 1x1 (GSLP RESET!)

Squat 45 2x5 95x5 135x3 175x2 200 1x5 1x3 1x3 (switching to 3x3xamarp)

Dead lift 70x5, 85x1, 90x5

Chins 2,2,2,1,1,1,1,1,1,1 13

Calf 12kg a side 15,15,15,15

[lisward]

Switched to Starting strength model of lifting for a month or two now, haven't updated the log but kept everything on my phone

8/3/2014

Squat (Pounds) 45 2x5 96x5 135x3 175x2 205x1 230 3x5

Press (kgs) 20 2x5 25x5 30x3 35x2 42 3x5

Deadlift (kgs) 60 2x5 75x5 85x3 95x1 108x5

Chins 3,3,2,2,2,2,2,2,2 20 reps total

[lisward]

11/3/2014

Squat (p) 45 2x5 95x5 135x3 175x2 215x1 235 3x5

Bench (p) 45 2x5 65x5 85x3 105x2 125x1 130 3x5

Power clean (kg) 20 2x5 25x5 30x3 35x2 40x1 45 5x3

Chins 3,3,2,2,2,2,1,1 15 (had to rush off..)