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Thread: Jon's Training Log

  1. #1
    Join Date
    Feb 2010
    Posts
    6

    Default Jon's Training Log

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    A quick bit of history for frame of reference here. Picked up SS in August '08. I was 6' weighing in at 152lbs (+/- 2lbs). At this time I had no previous barbell experience. My bench was about 130 (5RM), Squat was ~130 (5RM), and Deadlift ~150 (5RM). From Aug '08 to Mar '09, fairly inconsistent workouts until Feb-Mar. My Bench stalled at about ~140ish, Press at ~100ish, Power Clean got to about ~125, Squat stalled at 230, and Deadlift stalled at 310. At the end of March '09 I weighed about 158 lbs, +/- 1lb. Work (deployment) affected workouts on occasion. I didn't see significant gains until Feb and Mar '09 where I was strictly abiding M/W/F workouts.

    I gained 6 or so lbs, and yet added 160 lbs to my Deadlift and 100 lbs to my squat. I've always been lean, and before lifting I'd only done calisthenics for several years. I believe diet and inadequate sleep have interfered with weight and larger strength gains.

    It hasn't been until a month ago that I've resumed the novice program, having inconsistent lifting/calisthenics workouts since March '09 beyond my control (military).

    10Jan, Assessment workout (add 10 lbs per set doing 5 rep sets). All weights in pounds.
    Squat 125
    Bench 95
    Deadlift 175

    Novice program. For warmup: 2x5x45lbs, then 40/60/80% 5RM max, 3x5 work sets listed below
    14Jan
    Squat 130
    Press 85 (very slow bar speed last two sets)
    Power Clean 90 - I went with 3 sets of 5, since a set of 3 reps didn't seem like enough time for me to 'feel out' issues with my technique. Though I'm not sure if this will interfere with performance since I'm lifting more in a shorter time span.

    16Jan
    Squat 140
    Bench 100
    Deadlift 185

    19Jan
    Squat 145
    Press 75 (minor reset to prevent an early stall)
    PC 100

    21 Jan
    Squat 150
    Bench 105
    Deadlift 195

    Temporary insanity, I took a week off here and did some cross-fit because I thought it'd be better suited to work (deployment). Then said fuck it, I'd rather focus on pure strength right now.

    1Feb
    Squat 155
    Press 80
    PC 105

    3Feb
    Squat 160
    Bench 120
    Deadlift 210

    5Feb
    Squat 165
    Press 85
    PC 110

    9Feb (pushed right a day because of work)
    Squat 170
    Bench 125
    Deadlift 220

    11Feb
    Squat 175
    Press 90 (slow bar speed last two sets)
    PC 115

    13Feb
    Squat 180
    Bench 130 (very slow bar speed last set)
    Deadlift 230

    I didn't see a sticky on posting guidelines in here so if I fucked something up let me know. Criticism welcomed. I see other folks update every day they workout, I figure I'll do the same. It's a little frustrating backsliding on the weight so much from last year, but it's been nearly a year so I figured I'd just start over. My bench gets nowhere. My right shoulder is fairly weak, it was usually the first thing to weaken in bench & press last year as it is now.

    Picked up PPFST2 and have been reading that to prepare for moving beyond novice training. From reading SS and PPFST2 it seems most novices take 6 months of regular lifting to stall in a way that deems they've moved beyond novice level. I don't know if this includes resets every couple of months, but I get the feeling my bench will stall within the next two workouts, as will my press.

  2. #2
    Join Date
    Feb 2010
    Posts
    6

    Default

    16Feb
    All weights in pounds. Current bodyweight 156.

    Squat
    2x5x45
    5x70
    3x110
    2x145
    3x5x185

    Press
    2x5x45
    5x50
    3x65
    2x80
    3x5x95

    Power Clean
    2x5x45
    5x65
    3x80
    2x100
    5x3x120

    Challenging workout since I was fairly worn out from work today. Press wasn't as hard as I expected, nearing the place where I stalled last year but my bar speed was still good. Power Cleans definitely felt better as 5 sets of 3 instead of 3 sets of 5... a week ago doing 115 was pretty difficult but doing it in this manner is easier.

  3. #3
    Join Date
    Feb 2010
    Posts
    6

    Default

    19Feb
    bw: 156

    Missed a workout day again, due to work. Lifted the following day. Got some samples of N.O. Xplode so I thought I'd give it a try. Made a pretty big difference in my workout. I was already worn out yesterday from a long day but I lifted anyway, and with that stuff I felt like I had some energy. Maybe it was a placebo effect, I dunno.

    I also just got in some cytogainer, with which I'll try to hit one with milk in the evenings (900 calories) and one between lunch and dinner (570 cal).

    Squat
    2x5x45
    5x75
    3x110
    2x150
    3x5x190

    Bench
    2x5x45
    5x65
    3x90
    2x120
    3x5x135

    Deadlift
    2x5x95
    3x140
    2x200
    5x240

    Bench was hard but not as hard as the last time I did it. Right shoulder still feels fairly weak, only during bench press and press, though. Moreso in bench than overhead press.

  4. #4
    Join Date
    Feb 2010
    Posts
    6

    Default

    Used N.O. Xplode again tonight; lots of energy, but didn't really seem to affect my ability to lift. Seems better for endurance workouts so I'm gonna stop using it.

    Squat
    2x5x45
    5x75
    3x115
    2x155
    3x5x195
    No issues.

    Press
    2x5x45
    5x55
    3x70
    2x85
    3x5x100
    Last two sets very slow bar speed. Last rep on last set was extremely slow; will likely stall next workout.

    Power Clean
    2x5x45
    5x65
    3x85
    2x105
    5x3x125
    Technique is starting to suffer a bit here, I feel like I'm lifting a bit more with my arms than I usually do.

  5. #5
    Join Date
    Feb 2010
    Posts
    6

    Default

    Last night's workout:

    Squat
    2x5x45
    5x80
    3x120
    2x160
    3x5x200

    Bench
    2x5x45
    5x70
    3x95
    2x125
    3x5x140
    Very slow bar speed last couple reps of 2nd and 3rd sets. I thought I'd stall this workout, but I guess I'm recovering just enough.

    Deadlift
    2x5x95
    3x150
    2x210
    5x250
    Felt pretty heavy this time, which is unusual from last year...deadlifts didn't feel this heavy until I got to 280/290ish.

    Two days ago I upped my caloric intake to 5000+ a day, whereas before I was at 3300-3500 or so. I've already added 5 lbs, will see next week if I keep it on or not. I thought 3300ish would be enough to gain weight, but with a little reading around the web and here other folks say they took in 5k+ when trying to gain weight.

    BW: 159

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