electric's log

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BW @ 69.7Kg (153.7lbs). Not exactly comparable to last week's since last week I used a different scale. The 5x a week training is still going well, I don't see/feel signs of overtraining but that is probably because the weights are still light-ish. I am starting light first to milk as much progressive load as possible and second to ease myself into a 5x/week training and let my body adapt. I've also managed to improvise a way to free-weight squat.
 
BW @ 69.8Kg (153.9lbs). Maybe I have not upped cals enough to make up for the higher frequency so I am increasing my milk consumption by drinking a glass of milk every couple of hours during the day. 5x / week still going.
 
BW @ 71.3Kg (157.2lbs). Although I gained some weight, visually it seems more fat than muscle
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This week due to a business travel I missed Monday's and Tuesday's workout. Today I got Wednesday's workout in. Although it is easy to miss a workout when following a 5x/week routine I like to lift everyday and I don't feel the frequency is too much yet. Weights are starting to get heavy.
 
Ok, time for some logging:

Monday (30 Nov):
ATG Squats - 3x12 @ 55Kg (121lbs)
Bench - 3x12 @ 55Kg (121lbs)
Pendlay's - 3x12 @ 55kg (121lbs)
Swiss Ball Crunches - 3x15 @ 10Kg (22lbs)

Tuesday (1 Dec) - BW @ 71.3Kg (157lbs):
ATG Squats - 3x10 @ 59Kg (130lbs)
Bench - 3x10 @ 59Kg (130lbs)
Pendlay's - 3x10 @ 59Kg (130lbs)
Swiss Ball Crunches - 3x15 @ 10Kg (22lbs)

Wednesday (2 Dec):
ATG Squats - 3x8 @ 67Kg (148lbs)
Bench - 3x8 @ 67Kg (148lbs)
Pendlay's - 3x8 @ 67Kg (148lbs)
Swiss Ball Crunches - 3x20 @ 10Kg (22lbs)

Thursday (3 Dec):
ATG Squats - 3x6 @ 71Kg (157lbs)
Bench - 3x6 @ 71Kg (157lbs)
Pendlay's - 3x6 @ 71Kg (157lbs)
Swiss Ball Crunches - 3x20 @ 10Kg (22lbs)

Friday (4 Dec):
ATG Squats - 4x4 @ 75Kg (165lbs)
Bench - 4x4 @ 75Kg (165lbs)
Pendlay's - 4x4 @ 75Kg (165lbs)
Swiss Ball Crunches - 3x20 @ 10Kg (22lbs)
Inverted Crunches - 20 reps

Workouts last 30-40 minutes. Although I get the weekend to rest and the weights are way lighter, Monday and Tuesday are usually the most difficult days.
I try to pause Squats and bench as possible but the weights are now reaching a point where it is getting difficult to do that. 12 and 10 reps days are the most difficult to use pauses since the TUT gets way too long. I try to pause the last reps if I feel I have the energy.
 
Another week:

Monday (7 Dec):
ATG Squats - 3x12 @ 57Kg (126lbs)
Bench - 3x12 @ 57Kg (126lbs)
Pendlay's - 3x12 @ 57kg (126lbs)
No time for crunches

Tuesday (8 Dec) - BW @ 71.5Kg (157.7lbs):
Skipped workout today, had a PE and didn't want to mess with the results. BF is at 15.4% and it seems that I've gained around 2kg (4lbs) of LBM from last PE around 1 month ago.

Wednesday (9 Dec):
ATG Squats - 3x8 @ 69Kg (152lbs)
Bench - 3x8 @ 69Kg (152lbs)
Pendlay's - 3x8 @ 69Kg (152lbs)
Swiss Ball Crunches - 3x20 @ 11Kg (24lbs)

Thursday (10 Dec):
ATG Squats - 3x6 @ 73Kg (161lbs)
Bench - 3x6 @ 73Kg (161lbs)
Pendlay's - 3x6 @ 73Kg (161lbs)
Swiss Ball Crunches - 3x20 @ 11Kg (24lbs)

Friday (11 Dec):
ATG Squats - 4x4 @ 77Kg (170lbs)
Bench - 4x4 @ 77Kg (170lbs)
Pendlay's - 4x4 @ 77Kg (170lbs)
Swiss Ball Crunches - 3x20 @ 11Kg (24lbs)
Inverted Crunches - 20 reps
 
Hey electric, now that you are getting used to a 5 x weekly routine (and congrats on the consistent lifting), do you not feel that the load you use for rows and bench feels a bit light for squats? What would you gauge your RPE to be for your squat sets? Any different to rows and bench?
 
Lol, it is the first time I am free weight back squatting, so they don't feel as light as they should. That said, on lighter weight days, squat feels even more difficult then bench and rows probably because it is such a full body exercise. On the heavier days squatting feels easier then bench and rows feel the hardest. I think, for the time being, that the practicality of using the same load for all lifts is worth staying light on the squats.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> it is the first time I am free weight back squatting </div>
Ah yes, forgot that. You'll be moving the load further when squatting so you're doing more work than for either of the other two movements.
 
And another week goes by:
Saturday (Dec 12):
1 hour threadmill walk with an incline

Sunday (Dec 13):
1 hour threadmill walk with an incline
BB Curls - 4 da gunz

Monday (Dec 14):
Squat - 3x12 @ 59Kg (130lbs)
Bench - 3x12 @ 59Kg (130lbs)
BB Rows - 3x12 @ 59Kg (130lbs)
Swiss Ball Hyperextended Crunch - 3x15 @ 12Kg (26lbs)

Tuesday (Dec 15) - BW @ 72.3Kg (159lbs):
Squat - 3x10 @ 63Kg (139lbs)
Bench - 3x10 @ 63Kg (139lbs)
BB Rows - 3x10 @ 63Kg (139lbs)
Swiss Ball Hyperextended Crunch - 3x15 @ 12Kg (26lbs)

Wednesday (Dec 16):
Squat - 3x8 @ 69Kg (152lbs)
Bench - 3x8 @ 69Kg (152lbs)
BB Rows - 3x8 @ 69Kg (152lbs)

Thursday (Dec 17):
Squat - 3x6 @ 75Kg (165lbs)
Bench - 3x6 @ 75Kg (165lbs)
BB Rows - 3x6 @ 75Kg (165lbs)

Friday (Dec 18):
Squat - 4x4 @ 79Kg (174lbs)
Bench - 4x4 @ 79Kg (174lbs)
BB Rows - 4x4 @ 79Kg (174lbs)
Swiss Ball Hyperextended Crunch - 3x20 @ 12Kg (26lbs)

Fatigue has kicked in. The week started well, I felt over energized on monday, but it was downhill from there. I had to struggle to get Friday's workout in. As I get used to it, Squat feels lighter and lighter compared to the other lifts. Rows are heavily clustered with some body english. It was a nice cycle. I'll lift some weights next week then on the 24th I'm off for holidays and will only be back next year.
 
Year end holiday's had me SDing for 3 weeks. I shouldn't SD for more then 2 weeks. I lost around 2kg/4lbs during the holiday's which, since I didn't work out at all, must have come from muscle. Anyway back with the 5x / week training. Here's the breakdown:

Monday (Jan 11):
Front Squat - 2x12 @ 51Kg (112lbs)
Paused Bench - 2x12 @ 51Kg (112lbs)
BB Row - 2x12 @ 51Kg (112lbs)
Swiss Ball Hyperextended Crunch - 3x15 @ 10Kg (22lbs)

Tuesday (Jan 12) - BW @ 70.4Kg (155lbs):
Front Squat - 2x10 @ 55Kg (121lbs)
Paused Bench - 2x10 @ 55Kg (121lbs)
BB Row - 2x10 @ 55Kg (121lbs)
Swiss Ball Hyperextended Crunch - 3x15 @ 10Kg (22lbs)

Wednesday (Jan 13):
Front Squat - 2x8 @ 59Kg (130lbs)
Paused Bench - 2x8 @ 59Kg (130lbs)
BB Row - 2x8 @ 59Kg (130lbs)
Swiss Ball Hyperextended Crunch - 3x20 @ 10Kg (22lbs)

Thursday (Jan 14):
Front Squat - 3x6 @ 65Kg (143lbs)
Paused Bench - 3x6 @ 65Kg (143lbs)
BB Row - 3x6 @ 65Kg (143lbs)
Swiss Ball Hyperextended Crunch - 3x20 @ 10Kg (22lbs)

Friday (Jan 15):
Front Squat - 3x4 @ 69Kg (152lbs)
Paused Bench - 3x4 @ 69Kg (152lbs)
BB Row - 3x4 @ 69Kg (152lbs)
Swiss Ball Hyperextended Crunch - 3x20 @ 10Kg (22lbs)

I changed regular back squat for front squats. I also changed pendlay's for bb rows since I tend to cheat more with pendlay's. While the weight permits I'll use pause on the bench press.
 
Monday (Jan 18)
Front Squats - 3x12 @ 51Kg (112lbs)
Paused Bench - 3x12 @ 51Kg (112lbs)
BB Rows - 3x12 @ 51Kg (112lbs)

Tuesday (Jan 19): BW @ 71.5Kg (158lbs)
No Workout

Wednesday (Jan 20):
Front Squat - 3x8 @ 61Kg (135lbs)
Paused Bench - 3x8 @ 61Kg (135lbs)
BB Rows - 3x8 @ 61Kg (135lbs)
Swiss Ball Hyperextended Crunches - 3x20 @ 10Kg (22lbs)

For whatever reason (probably cumulative fatigue from last week), Monday was exhausting. Took me over 40 minutes to get the 9 sets done. I couldn't get to do the crunches and woke up on Tuesday with no motivation to workout whatsoever. Today was somewhat better. It is incredible how much harder front squats feel to me compared to paused bench. I am probably metabolically-challenged.
 
Did not workout on Thursday. Here's Friday (Jan 22) session:

Front Squats - 4x4 @ 71Kg (157lbs)
Back Squats - 1x5 @ 71Kg (157lbs)
SLDL - 3x5 @ 71Kg (157lbs)
Paused Bench - 3x4, 1x5 @ 71Kg (157lbs)
BB Rows - 4x4 @ 71Kg (157lbs)
Some shrugs and calf raises
Swiss Ball Hyperextended Crunch - 3x20 @ 10Kg (22lbs)

I believe I'll fall back to 3x / week for the time being. 5x is fun but it is hard to follow and very hard to get sufficient cals in for a bulk. Front squats are feeling tougher then they should. I tried a back squat afters just for comparison and it was a piece of cake, could have got over 10 reps. Played with some SLDL for the hams and some shrugs and calf raises with the weight that was on the bar. RPE for front squats was a 9-9.5, for bench was around 8.5 and for BB Rows 9.5. Rows are clearly my weak link but in some extent probably due to the fact that they come last in the session.
 
Saturday 23, got a workout in:
Paused Bench - 5 @ 59Kg (130lbs), 5 @ 69Kg (152lbs)
Bench - 3x5 @ 79Kg (174lbs)
Squats - 2x5 @ 79Kg (174lbs)
Crunches - 60, 60
 
Monday's (Jan 25) workout:
Front Squat - 3x5 @ 75Kg (165lbs)
Paused Bench - 3x5 @ 75kg (165lbs)
BB Row - 3, 2 @ 75Kg (165lbs), 2x5 @ 69Kg (152lbs)
Swiss Ball Hyperextended Crunches - 3x20 @ 10Kg (22lbs)
BB Curls - 3x5 @ 37Kg (82lbs)

Again bench was easiest, front squat was pretty difficult and I couldn't get the 5 reps with this weight on rows. I might have been able to cheat the last reps but didn't want to risk it.
 
Wednesday (Jan 27):

Paused Back Squat - 1x5 @ 79Kg (174lbs), 2x5 @ 89Kg (196lbs) - PR
Paused Bench - 3x5 @ 77Kg (170lbs)
BB Rows - 3x5 @ 69Kg (152lbs)
Swiss ball hyperextended crunches - 3x20 @ 10Kg (22lbs)
BB Curls - 3x5 @ 39Kg (86lbs)

As I've mentioned, just recently I've started free-weight squatting so any improve is a PR but I think today was worth of note. All reps were ATG and paused. Form probably wasn't brilliant but I'll take it. Bench was also good with all reps paused. Didn't increase the weight on the rows but got all them in without cheating so that's good too. Overall great workout, I am pleased.
 
Nice squat PR electric; a well deserved payoff for all your consistent lifting and hard work.
 
Thanks for the kind words Lol. Although I still have to deal with a not-so-ideal setup for squats I am pleased to be able to do them.

Today's workout:
Paused Squat - 3x5 @ 89Kg (196lbs) - ATG
Paused Bench - 3x5, 2 @ 79Kg (174lbs)
BB Row - 3x5 @ 71Kg (157lbs)
Swiss ball hyperextended crunches - 3x20 @ 10Kg (22lbs)
Standing BB Curl - 3x5 @ 41Kg (90lbs)

Playing around with some numbers, I got the famous 500/400/300/200 values and cut 25% off, projected a 5 rep weight based on those values and set those as my short term goals. I got:
Deadlift - 144Kg (319lbs)
Squat - 116Kg (255lbs)
Bench - 87Kg (191lbs)
OHP - 58Kg (128lbs)
All for 5 reps. I am already there at the deadlift, the next closest is bench, then OHP and Squat is the furthest. There you go, some short term strength goals.
 
Mon Feb 1 workout:
Paused Back Squat - 3x5 @ 91Kg (201lbs)
Paused Bench - 3x4 @ 81Kg (179lbs) *
BB Row - 3x5 @ 73Kg (161lbs)
Swiss ball hyperextended crunch - 3x20 @ 11Kg (24lbs)
Standing BB Curl - 3x5 @ 43Kg (95lbs)

Failed my 5th rep on the first set of bench. On sets 2 and 3 on the 4th rep I figured I was not getting the 5th so stopped it before failing again.
 
Web Feb 3 workout:
Front Squat - 3x5 @ 75Kg (165lbs)
OHP - 3x5 @ 41Kg (90lbs)
Swiss ball hyperextended crunch - 3x20 @ 11Kg (24lbs)
Power Cleans - 3x5 @ 61Kg (135lbs)
 
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