[gnome to TITAN journey] training log

[squat_gnome]

Starting stats:
Date: 20th August 2011
Age: 23
Weight: 73kg - 160lbs
Squat: 30kg
Bench Press: 25kg
Pendlay Row: 35kg
Overhead Press: 25kg
Deadlift: 50kg

Current Stats:
[26th October 2011]
Age: 23
Height: 181cm - 5'11.3"
Weight: 85kg - 187lbs

(All metric)
Squat: 75x5
Deadlift: 105x5
Bench: 75x5
Press: 47.5x5
Row: 55x5

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Life Goal:
Become a Titan.

Short term goal #1:
[All Metric] [All numbers purely out of my ass, not sure if they match]
Squat: 120x5
Deadlift: 150x5
Bench Press: 100x5
OHP: 80x5
Pendlay Row: 100x5

#######################################

Workout A:
Squat 3x5
Weighted Pushups 1x5
Incline Bench Press 3x5
Pendlay Row 3x5
Cable Grip Work 3x5



Workout B:
Squat 3x5
Overhead Press 3x5
Deadlift 1x5
Rippetoe Barbell Curls 3x8
Cable Grip Work 3x5

[squat_gnome]

Yesterday's workout:

Workout A:
Squat: BWx10; 2(BBx5); 10x4; 20x3; 5(55x5)
Bench Press: 2(BBx5); 10x4; 20x3; 5(50x5)
Pendlay Row: 2(BBx5); 5(45x5)

Assistant Exercise:
Smith machine one legged calf raise: 3(50x5)

[squat_gnome]

Assistant Exercises:
Wrestler's neck bridge [knees on the floor, no hands]: 2x10 [w/hands warm up]; 4x10;
Towel hangs: 3 sets to near failure.
Modified gripper: 3x5 squeezing the shit out of it.

[squat_gnome]

Workout B:
Squat: BWx10; 2(BBx5); 20x3; 2(50x5); 4(57.5x5);
Overhead Press: 5(35x5);
Deadlift: 70x5; [lower back very tired at 2 final reps, not sure if rounded or not, but felt no pain]

Assistant Exercise:
Close-grip Chinup: 3x3;

[squat_gnome]

Rest day:
Middle back feels sore. over-trained yesterday.

[squat_gnome]

Workout A:
Squat: BWx10; 2(BBx5); 20x4; 20x3; 5(60x5) [struggled to finish. got to eat more]
Bench Press: 2(BBx5); 10x4; 20x3; 5(52.5x5)
Pendlay Row: 5(47.5x5) [w/Belt]
Barbell Calf Raises [Smith machine]: 50x5; 3(100x5) [w/Belt]

[squat_gnome]

Yesterday:
Towel hangs: 3 sets to near failure.
Modified gripper: 3x5 squeezing the shit out of it.

[squat_gnome]

Workout B:
Squat: BWx10; 2(BBx5); 10x3; 20x3; 5(62.5x5); [w/Belt] [easy]
Overhead Press: 2(BBx5); 5(37.5x5); [w/Belt] [hard]
Deadlift: 75x5; [w/Belt] [easy]
Wide-grip Chinup: 3x3; [Hard]

Will continue to wear a belt at all exercises for a week until my back heals.

[squat_gnome]

Wrestler's neck bridge [knees on the floor, no hands]: 2x20 [w/hands warm up]; 4x20;

[squat_gnome]

trying to learn power cleans. i can't keep my elbows high at the rack position without drilling the bar into my throat. no matter how wide i grip the bar. i have hands of a 190cm person while i am 181cm.