Road to novice

[adm]

Squat: 5x5@123kg (270lb)
Bench press: 2x3@83kg (182lb)
Deadlift: 1x1@117kg (257lb)

Bicep curl: 4x12@19kg (41lb)

After the first set I thought that squat was going to be easy, after the 3rd set I changed my mind. Okay, being serious my right hip was not super happy about this session but nothing too bad. I think almost all the reps were too deep which drained too much energy. The form was not bad and generally I think it was challenging but reasonable. Hard to say anything specific about bench press, it was heavy and there were reps left in the tank. Deadlift felt okay. Hard to say anything specific based on a single rep.

[adm]

Squat: 2x5@99kg (217lb)
Press: 2x3@49kg (107lb)

Bicep curl: 4x8@20kg (44lb)
Hamstring curl: 4x12@26kg (57lb)

I used this session as opportunity to work on squat form mainly on upper back tightness. Generally positive change as elbows stuck more tightly to the torso during ascent. The problem is too much pressure on arms and barbell generally felt heavy. I think it requires a bit of experimentation to find the right pattern but I think my upper back was tighter. Time will show how this works with heaver loads. In case of press those 3 reps were the limit.

[adm]

Squat: 5x1@137kg (301lb)
Bench press: 2x2@87kg 2RM PR
Deadlift: 2x5@99kg (191lb)

Bicep curl: 4x10@20kg (44lb)

Squat was a mistake instead of 1x5 I did 5x1 (next week I will try to fix it) but at least it was fun and felt great. Bench press was a challenge but there was more in the tank. Deadlift was a light one and it felt good.

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Body composition

	current	previous diff.	total diff.
Total:	105.1kg (231.2lb)	+2.4kg (+5.3lb)	+9.3kg (+20.5lb)
Fat:	21.8% 22.9kg (50.4lb)	+1.2kg (+2.6lb)	+4.1kg (+9.0lb)
Lean:	78.2% 82.2kg (180.8lb)	+1.2kg (+2.6lb)	+5.2kg (+11.4lb)

[adm]

Squat: 5x5@125kg (275lb)
Press: 2x2@51kg (112lb)
Deadlift: 2x5@101kg (222lb)

Bicep curl: 4x12@20kg (44lb)

Squats felt much heaver than last week, I really had enough at the end. On one hand it a tough workout feels good, on the other it should feel easier. Press was something I was worried about, it was not easy but I managed it but certainly there was nothing more in the tank. Deadlift was light but I think I already felt fatigue due to squats. In case of curls the last rep in each set was barely completed.

[adm]

Squat: 2x5@101kg (222lb)
Bench press: 1x1@91kg (200lb) 1RM PR

Bicep curl: 4x8@21kg (46lb)
Hamstring curl 4x12@27KG (59lb)

No much to say this time. Light squats, felt heavier then expected but it may be only an impression. A single on the bench, I'm generally satisfied. 8 reps on bicep curl was actually a nice relief after 12 reps on Monday.

[adm]

Squat: 1x5@137kg (301lb) 4,2 failed
Press: 1x1@53kg (116lb) 1RM PR
Deadlift: 1x5@115kg (253lb)

Bicep curl: 4x10@21kg (46lb)

In case of squat I can feel mad, angry, disappointed etc. but none of these is going to change the fact that I hit the same wall again. I have no real idea how to go any further. Anyhow my squat is better than any other of the lifts so for a while I want to concentrate on those instead. In case of the press I'm generally satisfied but it was really heavy. I'm going to start pressing twice a week and I will sacrifice bench over time if needed. In case of deadlift first 3 reps looked solid, last two were worse. Anyhow I'm going to focus on deadlift a bit more now as well. In case of bicep curls this weight won't go for 12 reps - most likely - so I will need some different progressing scheme. Overall conclusion is following. Last 7 weeks didn't change much in case of overall strength but let me learn more how particular rep ranges feel. I could practice form during that time and find some 1RM values. As for now I will keep trying to do better.

[William MG]

Hi adm,

I am in no position to offer suggestions on your squat, but I did read through your posts and wanted to ask if you have considered online coaching with an approved coach. I use the service and no word of a lie, after 7 months of coaching my coach finally told me I have the squat form and execution down to what he wanted. Its been a struggle for me and I have had my share of injuries but now that I actually have it, I can feel a difference. So I am hoping I can get my injuries healed and start putting weight back on the bar.

Now 7 months is a long time but I am probably a slow study. Anyway, just a thought.

Best of luck with your training.

Bill

[adm]

Hi Bill,

I'm quite sure that at some point I will use online coaching. I've been thinking about it but it seems to be a bit pricey to me. I just need to be sure that all this is serious enough to make such an investment or at least there are a couple of things I would like to try first. I think a coach will have more work with me than with you Anyhow your advice is absolutely valid and I appreciate it. I hope your injuries will go away for good and never return. I've been tracking your progress and I keep my fingers crossed for your successes.

Best luck to you!
Adam

[William MG]

Hi Bill,

I'm quite sure that at some point I will use online coaching. I've been thinking about it but it seems to be a bit pricy to me. I just need to be sure that all this is serious enough to make such an investment or at least there are a couple of things I you like to try first. I think a coach will have more work with me than with you Anyhow your advice is absolutely valid and I appreciate it. I hope your injuries will go away for good and never return. I've been tracking your progress and I keep my fingers crossed for your successes.

Best luck to you!
Adam

Totally understand and I appreciate your good thoughts!

Bill

[adm]

Squat: 2x5@101kg (222lb)
Bench press: 5x5@77kg (169lb)
Deadlift: 3x5@99kg (217lb)

Bicep curl: 4x12@21kg (46lb)

Okay, time to try something new. Bench press was rather easy as it was supposed to be. Deadlift was not bad either. Time will show how this is going to work.