Taiga's training log

[Taiga]

Squat:
20*5*2
60*4
80*3
100*2
112,5*3/1
Terrible day for squats. Even the 80*3 felt hard. Don't know why this happened. I suspect my stretching, however awkward it might sound. Maybe I was a bit too hard on myself with it.

Bench:
20*5
60*3
80*2
87,5*5/5/2
Felt great! The last sets were kind of rushed, because I did not want to loose my spotter. If I had taken the usual amount of rest between sets, I'm sure it would have been three sets of five. Oh well.

Deadlift:
60*5
90*3
120*2
135*5
I think the form was ugly...

Dips:
+22,5*5/5/5/5/4
So close...

[DariusM]

Welcome to the board.

A suggestion: perhaps you might consider having more spacing between warmup sets and work sets? Gym time is valuable, and you have maybe 45min to an hour before fatigue and low blood sugar become an issue. That's totally aside from the acute fatigue of extra work on muscles. Ignore me if you have a plan (ie maybe want to practice heavy technique, or feel you need more volume.)

Does this mean on rippetoes warmup calculator there is to many sets because its like 5 sets per excersises and im in the gym for more then an hour for 3 excersises i also hate doing these warmups cause they take so long, how many sets do you recommend for each excersies, squat, press, bench, deadlift, powerclean.

[Taiga]

I know this question was probably addressed to slowjoe, but I will try to answer. The calculator is not wrong, but it just gives you an idea of weights for your warm up sets, don't think it was supposed to be a strict direction. What I do now is have 5 warm up sets for squats, and that pretty much warms up the whole body. So to save time and prevent fatigue, I leave just three warm up sets for other exercises and the purpose of them is more to work on technique and adjust to the weight than to warm up the muscles. Hope this makes sense, and if I'm wrong please tell me.

[Taiga]

Squat:
20*5*2
50*4
70*3
90*2
112,5*5*3

Kept a more vertical torso position, maintained core tightness. Felt great! One of the reps in the last set had questionable depth to me.

Overhead press:
20*5
40*4
50*2
57,5*5/3/4

The last rep of the first set was a push press... Darn.

Powerclean:
20*5
40*4
55*2
65*3/3/3/2/1

Form is turning crappy...

Chinups:
+12,5kg*5/5/5/4/3
No progress since last time...

[Taiga]

Squats:
20*5*2
50*4
70*3
100*2
115*5/1/1
70*12 I don't know why I did that. The first set of five was easy, and the other two were disasters. Squated 70kg for 12 just for fun. Yeah...


Benchpress:
20*5
60*3
80*2
87,5*5/4/3
No concentration... Should have made it.

Deadlift:
60*5
100*3
120*2
137,5*5

Dips:
+22,5kg 5*5

Romanian chair situps:
20/20/15
These are WONDERFUL! Next time I'll try to do them 4*12 with some weight. The only thing that bothers me is that I get a weird back stretch while I do them, and I think I get a strech/pump/whatever in my hip flexors. Is that normal?.

[Taiga]

Missed a workout since I had a MASSIVE soreness in my hip flexors (I think at least...) from the romanian chair situps. Seems weird to me.

Squats:
20*5*2
60*4
80*3
100*2
115*2 <- here I noticed that there is NO WAY I'm going to make it. Decided to stop and do a deload...
100*5*3

Bench press:
20*5
60*3
80*2
87,5*5/4/3

Deadlift:
60*5
100*3
120*2
140*5

Dips:
+25kg 5*5

Romanian chair situps:
4*12

[Taiga]

Squat:
20*5*2
50*4
70*3
90*2
105*5*3

Overhead press:
15*5 <- Took the wrong barbell by mistake
20*5
40*3
50*2
57,5*5*3

Powerclean:
20*5
50*3
55*2
65*2/3/2/1/2 <- I think this will be reset next week.

Chinups:
+12,5kg*5/5/5/5/4 <-So close...

Romanian chair situps:
+5kg 4*12

[Taiga]

Squat:
20*5*2
50*5
70*3
90*2
110*5*3

Bench:
20*5
60*3
80*2
87,5*5*3

Deadlift:
60*5
100*3
120*2
142,5*5

Dips:
+27,5kg 5*5

Romanian chair situps:
+5kg 4*12

[Taiga]

Squats:
20*5*2
50*4
70*3
90*2
110*5*3
I missed my Friday workout, so decided not to move the weight up. It is starting to feel like a grind again, and I think I will stay at this weight for a few more workouts, until I feel comfortable with it. A guy I had a conversation with while resting offered to film my set of squats with his iPhone. My lower back is fine, so that's good. My upper back sometimes fails and I lean just a bit forward, but that is more a lack of concentration. What worried me most was my depth. I am going for parallel, but I end up just a bit above it. So I am doing squats at a low weight, above parallel and it's still a grind...

Bench:
20*5
60*3
80*2
90*5/5/4

Deadlift:
70*5
100*3
120*2
145*5

I think that my form is turning to crap. Upper back is rounding heavily.

Dips:
+30kg 5*5

Romanian chair situps:
+5kg 4*12

[Taiga]

Terrible day, I just treat it as a missed workout...

Squat:
20*5*2
50*4
70*3
90*2
110*3 FAIL
100*4 DOUBLE FAIL

Overhead press:
20*5
40*3
50*2
60*4/3/2

Powerclean:
20*5
40*3
50*2
65*3/1

Chinups:
BW*10

Noticed a few things:
1) Squats need deloading. Going to 100 next workout and 2,5kg increases from there.
2) I think my lower body is starting to fail to recover.
3) I really need to improve my flexibility for squats...

Today's total fail in lifting is mostly due to a morning shift that started at 4 in the morning. A quick nap before the workout would have been smart, but oh well.