Broetofs training log

[broetof]

So, I´m starting a log here. It will help me being structured now that I have moved abroad and thus left my training partner. Through this log he can also follow my progress.

I have trained for approximately 10 months before starting this log. Because of a holiday and me moving to Switzerland I have had a 1 month break from training.

General info:
Male
Age: 21
BW: 79kg
Height: 183cm

Lifts (1RM), as per 5th of June 2015:

Squat: 125kg
Bench: 88kg
Deadlift: 135kg

[broetof]

Friday 10.07.15

Squat 3x5 @ 100kg
Bench 4 @ 70kg, 2x5 @67,5kg
Deadlift 4 @ 110kg
Chins 8/7/5 @ 5kg

So, this is my first workout in Switzerland. This was a really depressing workout with a lot of misses. A month with no training and considerable amounts of alcohol has taken its toll. Squats were ok. In the bench I adjusted the safety to high and touched in every rep in first set. My technique was also screwed up. I went down to 67.5kg. In the deadlift I had unexpected grip problems (120kg with double overhand hasn´t been a problem at all earlier). This is probably due to the fact that the bar has a considerably larger diameter than the ones I´ve been using in Norway. I had never expected to miss this set. I´m considering going down to 100kg and starting with double overhand. Also, the chins is just fucked up. I did 3x5 @ 22kg a month ago. I´ll have to fix this.

[carson]

Welcome back. I hope the move proves beneficial to you. Your comment about bar sizes forces me to ask this question: Do the Swiss generally have larger hands than the Norwegians? Just checking. Or is there another explanation for this?

[broetof]

Thanks!

I haven´t really studied swiss hands Maybe the bars in the gym are cheap and thus made of lower quality steel. Or someone prefers thicker barbells? I don´t really know, but I could definitely feel the difference. In Norway I trained in a gym with Eleiko bars.

[broetof]

Sunday 12.07.15

Squat 5,2 @ 90kg, 2x5 @ 80kg
Overhead press 3x5 @ 40kg
Deadlift 5 @ 105kg
Chins 8/8/6

Squat: So, my muscles were incredibly sore after the first workout. I must have looked like a penguin when I walked to the gym. I was so sore that I nearly missed a warm up set @80kg. I quickly realized that increasing from last time would be impossible today. I actually missed at 90kg and took two sets at 80kg. These sets were possibly some of the most painfull squats I´ve done. Of course I will go back up to normal weight next time when my muscles aren´t so damn sore.
Overhead press:quite light. No problem to add weight there.
Deadlift: found a thinner bar. No grip problems this time, so I guess I can work my way upwards from 105kg. 110kg was a bit much for me to start at after the break.
Chins: Depressing.

[Kje_simen]

Good to see you starting again!

Starting after a long layoff is always shitty. I have to go extremely light, especially on squats, to avoid getting cramps and super sore the days afterwards. Dont worry about it. Also, thicker bars (30mm+, almost always because of the lower quality of the steel) really messes with the lifts, deads in particular, as it gets much harder to get a good grip on the bar. If you have to use that one, expect to having to turn to the mixed grip at a much lighter weight.

And don't sweat the chinups, they will be back to normal fairly quickly

[broetof]

Luckily I found a thinner bar.

Hopefully you are right :-)

Tuesday 14.07.15
Squat 4 @ 102.5kg, 4,3 @ 100kg
Bench 3x5 @ 70kg
Deadlift 4 @ 107.5kg
Chins 8/8/9

Ok, I won´t have anything remotely similar to a linear progression if I start like this. I´ll deload squats to 90kg and deadlift to 100kg.

[broetof]

Thursday 16.07.15

Squat 3x5 @ 90kg
OHP 3x5 @ 42.5kg
Deadlift 3x5 @ 100kg
Chins 3x9

Pain in arms from squats back despite the long break. Fuck.

[broetof]

Sunday 19.07.15

Squat 3x5 @ 92.5kg
Bench 3x5 @ 72.5kg
Deadlift 5 @ 102.5kg
Chins 9/9/11

Bench was very hard due to my arms hurting after squats. Steps of 2.5kg will be hard on the bench, but the smallest weights here are 1.25kg.

[broetof]

Tuesday 21.07.15

Squat 3x5 @ 95 kg
OHP 3x5 @ 45 kg
Deadlift 5 @ 105kg
Chins 10/10/8

Deadlift: Positioned myself slightly farther from the bar. It felt easier to set my back throughout the set. I will test the same thing the next workout.