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  1. #1
    Join Date
    Aug 2010
    Location
    michigan
    Posts
    35

    Default kevins training log

    • phoenix arizona seminar date
    • texas seminar date
    quick intro for me.
    My name is Kevin- 37 y/o 6'0 168-172ish male been lifting for awhile.
    have attempted to follow other routines or made some of my own. have done some strongman training and olympic training. however, i have decided to just go simple and focus on the basic lifts.

    after reading various threads on the site for a few months i decided to log on. seems to be some great advice going on and some true spirited people as well.

    current schedule is: set up this way due to work schedule and volume of people in gym. Still works out to give appropriate days of rest
    repsxsets
    5x3 with adding +5lbs each week for sq, bench and PC, started off with TM but felt it was to much volume at this time
    my press and deads have slowed at this time. i am guessing some of that has to do with rest periods which is typically 2-3 minutes with max about 4 minutes (not rarely done though). this may be related to either ADHD lifter or excited to lift

    i have been following this template for about 3 months with later july and early aug being a poor progress month due to chiropractor and vacation.

    tues I
    squatx5
    press/benchx5
    deadsx5

    fri V
    squat5x3
    press/bench5x3
    PC 3x5

    Sun R
    squat5x2
    press/bench5x2
    abs/hypers 8-10x2

    current training as of fri
    squat 270x5x3
    press 130x5,5,4
    PC 175x3x5

    goals
    sq 300x5
    press 145x5
    deads 345x5
    bench 215x5

    current
    sq, press, PC mentioned
    bench 190x5
    deads 325x3
    pull ups +45x5
    Last edited by kevinpd; 08-28-2010 at 03:49 PM. Reason: formating from microsoft works

  2. #2
    Join Date
    Aug 2010
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    michigan
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    Default

    this really did not paste well from microsoft works. sorry for this

  3. #3
    Join Date
    Aug 2010
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    michigan
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    Sun Recovery
    squat 215x5x2
    bench 150x5x2
    abs/low back
    lifted at home today so GMs and hanging leg raises
    taking kids to lake since its supposed to get into 90s this pm
    kevin

  4. #4
    Join Date
    Aug 2010
    Location
    michigan
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    8/31 (I)
    was a little nervous about lifting today. i had a mild R shoulder impingement from 8/30. had difficulty with empty can test and getting r shoulder into comfortable position to hold the bar for squats. however, i have been trying to lift later in the pm, stretched the shoulder capsule out along with ice and 600mg if ibuprofen x2 i felt good. still some hesitancy with OH presses.

    Squat trying to cut down on the amount of ascending sets to save a little for the working set.
    135x5
    185x3
    225x2 belt loose
    245x1
    265x1
    275x5x1 belt tightened

    OH press
    barx5
    65x5
    95x3
    115x1
    125x1 belt lose
    135x4 belt tight again a little apprehensive with pressing and didnt want to push it
    deads
    135x5
    225x2
    315x1 belt lose
    325x4 belt tight. ripped first 3, slowed the 4th. stood up waited 15s ish and broke the 5th about 4inches started to round to much and let it go.
    abs
    so over all squats went great, presses better than expected cause of shoulder, deads debating to either move to triples or rack pulls

  5. #5
    Join Date
    Aug 2010
    Location
    michigan
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    9/3 (V)
    thought my shoulder was doing better. i was wrong, about 30m before lifting, i rotated just right and started feeling some pain again. the ibuprofen had not had a chance to kick in yet though. so when i got to the gym i stretched the hell out of my shoulder and capsule and away i went

    squat
    135x5
    225x2
    245x1 belt loose
    265x1
    275x5x3 belt tight
    thought for sure my bean poles were gonna break near the end of last set.

    bench
    95x5 no pain
    135x3
    155x1
    185x1 still no pain
    190x5 struggled but no pain. felt a little sloppy in the shoulder though
    190x3 really felt like i was starting to piston so i stopped
    185x3 same
    135x2x2
    come sat. back to the gym for some RC work and stabilization work. my shoulder has never felt that loose and shitty. pain wasnt an issue thankfully

    pull ups (instead of PC)
    +40 6,5,5

    overall, squats really did feel great. however, i think after the first working set of bench i shut it down mentally. little disappointed. o well. treat it and do it again.
    kevin

  6. #6
    Join Date
    Aug 2010
    Location
    michigan
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    sun (R)
    squat 220x5x2
    press 115x5x2
    keeping the press sensible today with focus on low trap and RC stabilization.
    hypers/weights ball crunchesx8-10x3
    RC work-ER/IR, low traps, face pulls, empty can, x10-15x2
    i am hoping this doesnt get worse and require ortho intervention.

    i am looking forward to tuesday intensity day though.
    goals will be to obviously hit the reps and wt
    squat 280x5 which will be a pr
    dead 325x3 have pulled in the past, but not after squats so pr?
    bench well see what happens hopefully 195x5 which would also be a pr
    kevin
    Last edited by kevinpd; 09-05-2010 at 05:38 AM. Reason: typo

  7. #7
    Join Date
    Aug 2010
    Location
    michigan
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    tues (I)
    squat
    barx5
    135x5
    225x2 belt loose
    245x1
    265x1
    275x1
    280x5 belt tight PR
    bench
    barx5
    135x5
    155x1
    175x1
    185x1
    192x3 feel like i had another in me, but wasnt gonna push it. shoulder felt pretty good. also PR
    dead
    135x3
    225x2
    315x1 belt loose
    325x4 belt tight. stuck at 4 same as last (I) day. first 3 went great, 4th slowed and no go on 5th. i am gonna dead once every other week to see if that will get it moving

    squat/ press/bench/p ups
    squat/bench/press/abs/low back
    squat/press/bench/Pwr clean/deads

  8. #8
    Join Date
    Aug 2010
    Location
    michigan
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    fri (V) 9/10
    squat
    barx5
    135x5
    225x2
    245x1 belt loose
    265x1
    275x1 belt tight
    280x5x3 belt tight PR PR PR
    press with deload
    barx5
    95x3
    105x1
    115x1 belt loose
    120x5x3 belt tight trying to adjust some technique, not sure if i like the belt either
    pull ups at 177 +50
    4,4, no wt added 10
    i was a mess after squats. didnt help that i had 3 hours of shitty sleep, no breakfast. 2 granola bars, 16 oz milk, quiznos regular roast beef sub, and a bowl of ceral along with a shit load of caffeine to get through.

  9. #9
    Join Date
    Aug 2010
    Location
    michigan
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    9/14 (I)
    squat
    barx5
    135x5
    225x3
    245x1 belt loose
    265x1
    275x1
    285x5 belt tight PR
    press
    barx5
    95x3
    105x2
    115x1
    125x1 belt loose
    135x3 belt tight going backwards
    rack pull 16"
    185x3
    275x1
    325x5 belt medium-didnt want to throw up
    pull downs 200x6-8x2sets
    floor press 155x8x2

    getting a little discourage about pressing. so i am thinking about adding jerks in the rotation with some tricep accessory work. also changing to 16" deads for a bit to see if that may kick start some progress. probably should have started a little lower 300 or something. time will tell

  10. #10
    Join Date
    Aug 2010
    Location
    michigan
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    starting strength nutrition camp
    9/17 (V)
    squat
    barx5
    135x5
    225x3
    245x1
    265x1
    275x1
    280x1
    285----fuckkkkkkkkkk 3,2 thats it.
    bench
    barx5
    135x5
    155x1
    175x5x3
    Pwr clean
    135x3
    155x3x5

    not sure what happened today. i felt flat all day, didnt think about training this pm.
    i had a red bull about 30m prior to lifting with no noticeable affects. reviewed my diet nothing really changed, slept descent. so i am gonna reset everything by 10% and work back up. trying to figure what i left out.

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