Wannagrow's training diary

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(wannagrow @ Jun. 02 2008,3:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Btw, on these, I used a thick bar, so I don't know how much these thick bars weigh? 21kg? 22kg? No idea.</div>
Weight your bars. I was foolish to rely on the information from the people that worked on the gym and after I decided to weight the bars I found out that the big one was actually 4kg less then they said and the small one (for skull and bb curls) was 2kg more.
 
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(electric @ Jun. 02 2008,3:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(wannagrow @ Jun. 02 2008,3:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Btw, on these, I used a thick bar, so I don't know how much these thick bars weigh? 21kg? 22kg? No idea.</div>
Weight your bars. I was foolish to rely on the information from the people that worked on the gym and after I decided to weight the bars I found out that the big one was actually 4kg less then they said and the small one (for skull and bb curls) was 2kg more.</div>
I tried but my new scales are such that they can't weigh olympic bars. I once had a different set of scales and they measured exactly 20 kg on the regular barbells. But this one was the same length 7ft 1 inch, just thicker, so I presume that its perhaps a kg or 2 heavier. But you're right that I shouldn't trust the trainers at my gym.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I tried but my new scales are such that they can't weigh olympic bars. </div> Oh, come on man! You get on the scale with the bar and without and subtract the difference.
 
Squat

20 1X5
30 1X4
40 1X4
50 1X3
60 1X2
70 3X5  WS

Bench

20 1X5
30 1X5
40 1X4
50 1X3
60 1X1
67.5 1X5 WS (new 5RM I guess)
67.5 2X3 WS

Deadlift

50 1X5
60 1X4
70 1X3
75 1X1
82.5 1X5

Comments: These rippetoe workouts are getting really hard now! On the bench I could only get 3 of 5 reps on the last 2 sets. So I'll keep the weight the same next workout. Only problem is that I don't press the bar evenly &amp; it tilts to the right. What can I do?
 
Squat

20 1x5
30 1x4
40 1x3
50 1x2
60 1x1
70 3x5

Press

20 1x5
25 1x4
30 1x3
35 1x2
40 1x1
47.5 1x5, 1x4, 1x3

Power Clean

20 1x3
25 1x3
30 1x3
35 1x2
40 3x5

Comments: Squats felt good but obviously hard and not a walk in the park.

Press, I'm truly stalling now and the weight felt very heavy.

Power Clean. Getting a hang of the technique.

Questions on power clean:

1. Does the bar touch your shins and thighs throughout the first pull?

2. When I catch the bar on my shoulders, my elbows don't rotate round fast enough, so when I catch it my elbows are perpendicular to the floor and only then do I I raise my elbows. Using the hook grip didn't really help

3. I have now got bruising/ pain on my clavicles and front shoulders due to catching the bar. What was i doing wrong?

Please someone help. Thanks
 
The bar failing on one side is the same as the bar failing. You're just showing the weaker side, like a sticking point. Same rules for SD or deload or just stay at that weight until form returns. If you'd rather not quit the cycle, why not lighten up and switch to db's or a different exersize for chest?
 
I guess I will stick with the same wieght and if I don't get 3x5 after this coming workout or the next, I'll deload either 15% or 20% depending on wether I regress or not. I'd rather not switch to dumbells because they increase with 5 kg (11 lbs) in weight. Too much, thats why a barbell is so valuable

Just shows how much of a difference 2.5 kg (5.5 lbs) can make. It seems I need microweights.
 
Squat

20 1X5
30 1X4
40 1X3
50 1X2
60 1X1
72.5 3X5

Bench press

20 1X5
30 1X4
40 1X3
50 1X2
60 1X1
67.5 1X5, 1X4, 1X3

Deadlift

60 1x5
65 1x4
70 1x3
75 1x2
80 1x1
85 1x5

Comments:

Squat. As usual bloody hard but got all the reps. Bar speed moderate but a bit slow on the last few reps.

Bench press. Improvement since last time &amp; bar pressed evenly but still I guess Im gonna have to deload very soon.

Deadlift. Difficult but manageable- nice way to end an ok workout

Injury concerns: Bit of a mild discomfort in the right shoulder. Don't really think its anything because I can raise my arm to the side just fine. But who knows?
 
Squat

25 1x5
35 1x4
45 1x3
55 1x2
65 1x1
75 3x5

Press

20 1X5
25 1X4
30 1X3
40 1X2
47.5 2X5, 1X3

Power Clean

20 1x3
25 1x3
30 1x3
35 1x3
42.5 3x5

Comments:

On the press  I was hyperextending my back on the last few reps. Not good. Need to strengthen weak abs it seems.

On the squat. I think I was rounding my back, need to keep the weight the same next workout and improve technique. I have sthe strength I reckon

On the power clean. I'm getting these like red marks across my clavicles. Is it common on the clean to get this kind of abrasion on your skin???
 
Squat

25 1x5
35 1x4
45 1x3
55 1x2
65 1x1
75 3x5

Bench Press

20 1X7
30 1X5
40 1X4
50 1x3
60 1x1
67.5 1x4, 2x3

Deadlift

60 1x5
70 1x4
75 1x3
80 1x2
85 1x1
90 1x5

Comments:
Squat. I don't know 100% if I'm achieving correct depth. I need to be filmed again! Same weight next time due to uncertainty in correct form.

Bench press.
Not good at all. Regressing now. Time for a deload. 80-85% of present weight which means 57.5 kg. i'm back where I started. NOOOO!!!

Deadlift. Felt quite easy really and I made sure my form was good and I really contracted my erector spinae to prevent rounding of the spine.

so to summarise: good deadlift workout, depressing bench workout. Deload on bench, increase of 2,5 on deadlift. same weight on squat to really nail the technique.
 
hi everyone. I couldn't train for a week due to my final A level exams but now I'm back for more fun!

Squat

20 1x5
30 1x4
40 1x3
50 1x3
60 1x2
65 1x1
75 3x5

Press

20 1x5
25 1x4
30 1x3
35 1x2
40 1x1
45 3x5

Power Clean

20 1x5
25 1x5
30 1x2
35 1x1
40 1x1
45 3x5

Comments: Wow. I certainly feel refreshed after such a long physical break from lifting weights and when I was back both the squat and press felt mighty  easy. Next workout, as usual, 2,5 kg increasei n weight. As for the power clean, it was good apart from the fact that my right wrist is now hurting from bending it back so far or whatever. Also when the bar lands on my deltoid it sometimes actually hurts. Why??!! I need help!
 
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(wannagrow @ Jun. 20 2008,1:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Comments: Wow. I certainly feel refreshed after such a long physical break from lifting weights and when I was back both the squat and press felt mighty  easy. Next workout, as usual, 2,5 kg increasei n weight. As for the power clean, it was good apart from the fact that my right wrist is now hurting from bending it back so far or whatever. Also when the bar lands on my deltoid it sometimes actually hurts. Why??!! I need help!</div>
It also happens to me. After a little break weights feel lighter. It is probably the CNS fatigue that had kicked in before the break.
Regarding the clean, try to video the lift. The only things I can imagine are that either you have really sensitive delts or you are dropping the weight too fast and the impact is hurting you. In the latter, it is probably a matter of timing your rack when the weight is at it's highest avoiding letting it fall for too long.
 
I think that might be the problem, electric. With heavier weights, they don't fall for so long as I don't pull them as high and therefore they land more comfortably on my delts. The only thing I remeber from SS:BBT is that he mentions that you have to stomp as you rack the weight. I will defintely video it when I have the opportunity.
 
Squat

20 1x6
30 1x5
40 1x5
50 1x3
60 1x3
70 1x2
77.5 3x5

Bench Press

20 1x10
30 1x5
40 1x5
50 1x3
57.5 3x5

Deadlift

60 1x5
70 1x4
75 1x3
80 1x2
85 1x1
90 1x1
95 1x5

Comments: OK, now deadlifts are finally becoming hard. Squats hard as usual but manageable. Bench press a deload, so very easy, I'm focusing on technique and power now.

Practiced some cleans afterwards as I still felt I had enough energy but only did singles building up to 50 kg. I hate the hook grip!!
 
Squat

20 1X7
30 1X5
40 1X4
50 1X3
60 1X2
70 1X1
80 3X5

Press

20 1x6
25 1x5
30 1x4
35 1x3
40 1x2
47.5 2x5, 1x4

Power Clean

20 1x5
30 1x4
40 1x3
45 1x3
50 3x5
 
Squat

20 1X8
30 1X6
40 1X4
50 1X3
60 1X2
70 1X1
82.5 3X5

Bench

20 1X10
30 1X7
40 1X4
50 1X3
60 3X5

Deadlift

60 1x3
70 1x2
75 1x2
80 1x1
90 1x1
97.5 1x5

Comments: On the last set of squat, the bar hit one of the pins and I almost fell over. It was scary!! So I had to terminate it after the 3rd rep after about 30 secs I did another 2 reps, to finish the set.

On bench, it was harder than normal for some reason

Deadlift. It was so hard I almost passed out. Well, I'm exaggerating but I'm jus trying to get the point acrosss.
 
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(wannagrow @ Jun. 27 2008,11:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlift. It was so hard I almost passed out. Well, I'm exaggerating but I'm jus trying to get the point acrosss.</div>
Excellent! You're beginning to understand why we love the deadlift. There is nothing else that tests you so much and rewards you so adequately!
 
Squat

20 1X10
20 1X8
30 1X6
40 1X4
50 1X3
60 1X2
70 1X1
83.5 3x5

Press

20 1x6
25 1x5
30 1x4
35 1x3
40 1x2
47.5 2x5, 1x4

Power Clean

20 1x5
30 1x4
40 1x3
45 1x3
52.5 3x5

Comments:

Squats. This time I feel like I'm approaching my current 5 RM, remember before I thought my 5rm was 60kg
biggrin.gif
. But I have to prepare for failure and I'm gonna need spotters. Eek!

Press. Easier than last time. I think on the last set I didn't focus so much on technique and thats why I missed the rep.

Power Cleans. I love 'em!! I'm addicted to them
 
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