Cian's Training Log - The Gradual Change from Pudge to Beastmode

[Cian]

01/8/2013

Pretty ok training session, was really rushed towards the end as I had to get to work. Squatting felt grand once I remembered to focus on my knees out, but I definitely need to work on my press and deadlift now. As always, criticism welcome. More info below.

Squat

Wobbly enough on set one, but nowhere near as bad as before and getting better. Felt a bit of buttwink happening but I fixed a lot of it. Happy with these bad boys; bar path was directly above midfoot.

Set One (57.5 kg): http://www.youtube.com/watch?v=BOLrl_8d3bI
Set Two (57.5 kg): No video, corrupted file
Set Three (57.5 kg): http://www.youtube.com/watch?v=vmVU0jeo15U

Press

As I have said, I am terrible at overhead stuff. That aside though, I have not got the hang of bouncing my hips forward into a bow; I keep losing the bar out in front. Will need to fix three things: 1) Core strength 2) Not going into lumbar extension before the press 3) Pushing hips forward at the start. My grip could also use adjustment; my wrists are not straight but instead curve inwards as I grip the bar. Unsure how to fix.

Set One (32.5 kg): http://www.youtube.com/watch?v=1qMVfyWYaUE
Set Two (32.5 kg): http://www.youtube.com/watch?v=Qn-UG4kHtcg [Nearly lost it way behind on rep 2]
Set Three (32.5 kg): http://www.youtube.com/watch?v=sOSZo8UGh3w

Deadlift

Back off the weight as I hurt my low back last time. From the footage, it's clear that I am not locking my low back into extension. Also, I kept clipping my knee on the way down, which I think suggests that I need to keep my legs straighter at the top and bend over more. And I'm looking up too much.

Deadlift (115 kg): http://www.youtube.com/watch?v=B18KMFWSblw

Full Workout

Squat: 57.5kg 3x5
Press: 32.5kg 3x5
Deadlift: 115kg 1x5

[Cian]

12/8/2013

Didn't record a few workouts because they were crap.

Squat
Dropped the weight back to 60 kg to stop my knee caving problem. Before this set I uses two elastic powerbands to help activate my glutes and although I was sceptical, they worked quite well. Little bit of wobble on set one but nothing too bad. Onwards and upwards. Next step is to ensure my knees stay out and try to fix that low back rounding.


Set One: http://www.youtube.com/watch?v=xBrG9u8WDzU
Set Two: http://www.youtube.com/watch?v=YjYBUl8lExM
Set Three: http://www.youtube.com/watch?v=FpZIDr-2oHc

Press
I'm weak as dicks, I get it!! 37.5 kg

Set One: http://www.youtube.com/watch?v=FpZIDr-2oHc
Set Two: http://www.youtube.com/watch?v=5H2GXC-CK28
Set Three: http://www.youtube.com/watch?v=rfkOxpXE_No

Deadlift
Dropped the weight way back to try avoid damaging my back.

Set One: http://www.youtube.com/watch?v=UBRIbyufyVA

[Cian]

14/8/2013

Great workout today. Got some more whey powder, really underestimated how much that stuff helps. Critics welcome, I must be doing something wrong!!

Squat
Finally, knees aren't caving. Now just have to fix the bumwink and the maintain a better back angle; which I plan to do by keeping tighter abs and forcing myself to stay more upright. Happy enough though - should be able to keep progressing up to 100 kg for reps. That's the idea anyway.

Set One: http://www.youtube.com/watch?v=asRXfQ9u3b4
Set Two: http://www.youtube.com/watch?v=qmXT_Et7MLc
Set Three: http://www.youtube.com/watch?v=MwzMUpk1suk

Bench Press
For some reason, I think I'm pretty good at benching. It just seems easy sometimes, even though I had to drop 10 kg off the lift a few weeks ago. Not utilising hips in the lift as I didn't really need them to drive the bar up. Onwards and upwards!

Set Three: http://www.youtube.com/watch?v=RbALrJ1HzmA

Chin Ups
As you may know, I am terribly weak overhead. Not ideal since I plan to go into weightlifting once I have completed SS, but I guess this stuff helps! Managed to squeeze out 7,5,5 - an improvement and they definitely felt easier, which I think may be an indicator that I'm finally starting to shift some body fat.

Set Three: http://www.youtube.com/watch?v=Q62JKYWBBEo

Back Extensions
I just realised I'm not getting the full range of motion with the 15 kg plate here. I plan on going up in weight every week until I get to about 50kg, then perhaps move on to GHRs? Not sure though.

Set Three: http://www.youtube.com/watch?v=yXDT1B2im1I

Full Workout
Squat 62.5 kg 3x5
Bench Press 55 kg 3x5
Chin Ups 7,5,5
Back Extensions 15kg 3x10

[Cian]

16/8/2013

Pretty surprising workout. Really was not in the right state for working out mentally or physically; didn't sleep well and actually felt weak going to the gym; not able to concentrate and getting cold sweats and stuff. Broke through the plateau on my press though, bumper plates like a big boy.

Squat

So weak for some reason. Barely made rep 5 set 2. Knees weren't as bad as I thought though, so I kept it as 65 kg. Need to keep abs tighter and chest up more.

Set One: http://www.youtube.com/watch?v=pxbqNUISKbo
Set Two: http://www.youtube.com/watch?v=Sshg0xPRNLA
Set Three: http://www.youtube.com/watch?v=FaxRXpNc0gU

Press

Never pressed more than 37.5 kg before, did 40 kg 15 times today. Sloppy form but it was working.

Set One: http://www.youtube.com/watch?v=cdgphyvQRlQ
Set Three: http://www.youtube.com/watch?v=DieQyzBrClM

Powerclean

Haven't PC'd in ages for various reasons. It was only ok, a lot of movement going on and that back/ abs ain't tight. 60 kg was manageable though.

Set Four: http://www.youtube.com/watch?v=RLQvtqQp1Qk

Full Workout
Squat 65 kg 3x5
Press 40 kg 3x5
Powerclean 60 kg 5x3

[Cian]

Missed some workouts because I was quite sick. But at least that's out of the way; I usually only get sick 1-2 times a year.

[Cian]

26/08/2013

Grand little workout. Everything went pretty well considering I slept for about 5 hours the night before and am still feeling the arse end of my little flu bout. I've seen people rotate off SS after something like 12 weeks but that ain't happening to me: squat and deadlift keep being reset because of form issues. Even my deadlift today left my low back feeling a bit unusual and painful around my spine area - whether this is because of poor technique I don't know but I'll post a form check video anyway.

Squat
Grand really, feet were a little wide judging from my videos. The bar also always seems to sit at a weird angle on my back; high on the left and low on the right. I have numerous shoulder injuries so that could be something to do with it. Made a mistake in my records so ended up only squatting 62.5 kg today, doh.

Set One: http://www.youtube.com/watch?v=Lv65liadCFQ
Set Two: http://www.youtube.com/watch?v=sXbfyUXRg2M
Set Three: http://www.youtube.com/watch?v=7L-IdHuhqZU

Press
I have a funny feeling I'm no repping these; will definitely post a form check video. Also, check out the awesome bail from the lift at set three, use bumper plates kids! I'm not getting far enough back and so relying on a bounce to get under the bar. Will fix at next reset, which will probably be the next press workout as I failed the last set today. 42.5 kg.

Set One: http://www.youtube.com/watch?v=qToWuO9ab-s
Set Two: http://www.youtube.com/watch?v=ygDD2XGQZKM
Set Three: http://www.youtube.com/watch?v=PjId6TFDx9c (DAT SHAMEFUL CLEAN)

Deadlift
Dropped the weight back to 100 kg as my form was crap and I'm a weak bitch (for now).

Set One: http://www.youtube.com/watch?v=A5XFD4WBJ8s

Full Workout
Squat 62.5 kg 3x5 (nice job, brain)
Press 42.5 kg 3x5 (FAIL - set three, rep 5)
Deadlift 100 kg 1x5

[Cian]

Missed workout, I was hospitalised with a weird heart condition (doc says whey protein could be a factor) but I feel ok so if I continue posting then you know I'm alive. If not then...

[Cian]

2/09/2013

Back from the hospital. One of the doctors told me that whey protein can damage heart tissue, along with steroids and cannabis. I get steroids and cannabis, but whey protein? Not sure about that really. Turns out I have an athletic heart, which isn't a bad thing in somebody who trains and SS undoubtedly played a part in developing strong heart muscles. Pretty ok session, but I'm getting impatient and want to switch programs. This is my third time attempting SS and my last, I want to get it over with so I can move on to some sort of combined Oly/ PL program.

Squat
Felt good, little bit of flexion in the low back though. On a positive note (I really do like to look on the positive side) I could feel my abdominals contracting way harder during this movement - keeping me steadier and I guess making the lift better. 67.5kg at 82 kg bodyweight. All I want is to squat over my bodyweight for 3x5 with proper form, it'll be a first for me. The goal after that is 100kg for reps.

Set One: http://www.youtube.com/watch?v=a7Bek78hq70
Set Two: http://www.youtube.com/watch?v=reF1L22Db2E
Set Three: http://www.youtube.com/watch?v=FjwjnUkuVOo (that song is fucking always on, hate it)

Bench Press
Grand as always, but I did feel a little uncomfortable under my right armpit, which later manifested itself as outright pain during chins. Still though, not a hard weight. Looking forward to hitting a 3/4 bw bench press soon.

Set One: http://www.youtube.com/watch?v=FkTrcs91ujA
Set Two: http://www.youtube.com/watch?v=H0-g9QjBx6g
Set Three: http://www.youtube.com/watch?v=5dwpoPuptSk

Chin Ups
I'm not great overhead, and this weird pain under my arm forced me to cut the last set short.
Set One: http://www.youtube.com/watch?v=Y77SB_Q7cuc

Back Extensions
Feeling better with these, spinal erectors are now feeling a bit of a 'burn' during the set.

Set Two: http://www.youtube.com/watch?v=0e96-xE4JyA

Full Workout
Squat: 65 kg 3x5
Bench Press: 55 kg 3x5
Chin Ups: 6,5,4
Back Extensions: 15 kg 3x10

[Cian]

16/10/2013

Back from injury; I was squatting away grand at 90 kg when I felt a really weird jarring feeling out of the hole on rep two or three - much like the feeling you get when you hit your funny bone off something. Took some time off. Have also been crazy busy.

Squat 82.5kg
Back needs to be more vertical and abs need to be tighter - much tighter.
Set One: http://www.youtube.com/watch?v=vDGG9OvR8nc
Set Two: Capture fail
Set Three: http://www.youtube.com/watch?v=sWdt7gvWGoI

Press 32.5kg
Yeah I'm weak brah. Feels easier now that I'm focusing on leaning the fuck back and keeping elbows up.
Set One: http://www.youtube.com/watch?v=TmNaHi7_Osw
Set Two: http://www.youtube.com/watch?v=XN7XRdCbHOM
Set Three: Capture fail

Deadlift 115kg
Set One: http://www.youtube.com/watch?v=gZyftp5nXeo

Feels good to be back into it. Abs though

[Cian]

18/10/2013

Still felt trashed from the previous workout - especially in my hamstrings. Good today though.

Squat 85kg
Knees are wobbly and I was squatmorninging.

Set One: http://www.youtube.com/watch?v=EhQguv7Zfgg
Set Two: http://www.youtube.com/watch?v=RJR71mwy8Ss
Set Three: http://www.youtube.com/watch?v=DWHT4t2fSX8

Bench Press 55kg
Felt great actually. The curve that I've been focusing on getting curvier is really helping, bar wasn't even that heavy. Eating like a horse for them gains.

Set Three: http://www.youtube.com/watch?v=BgItjoAQK34

Pull Ups 5,4,4
I'm weak, whatever, fuck you!

Set Three: http://www.youtube.com/watch?v=1XyGrYoCEkY

Back Ex 30kg 3x10
Dunno if I should progress to GHR or not.

Set Three: http://www.youtube.com/watch?v=5wQi5eNdxI0