Hello. This will be my training log where I will write down my workouts and some other stuff which would otherwise go into a diary. I will also include information about my diet.
All feedback is appreciated, I have a lot to learn and everything helps.
But where are my manners? Let me introduce myself.
I am a 23 year old man from Norway. I have been lifting on and off since 2012, but have dropped out because of laziness and injuries several times. Combined I have been training for about 8 months.
Growing up, I was severely obese. I went from about 350lb down to 205lb, back up again to 265 over the course of two years, and now fighting my way back down. I have actually never lifted during a surplus. Anyways, here is what I have been doing up until this point as far as training goes.
LIFTING HISTORY:
2012 - start training a 3 days/week training regimen doing SL 5x5, this lasts for about 4 months. Reach 405lb DL, 230lb Squat and 185lb bench.
2013 - Short bursts of training here and there for a couple of weeks at a time, but largely inactive.
2014 - two months of serious training, hit 440 lb DL, 315lb squat and 205lb bench. Doing "the bulgarian method" as layed out by powerliftingtowin.com, mostly because I enjoyed it.
2015 - This May I got back into the groove, currently at 500lb DL, 355lb squat, 205lb bench. Started doing my own spin on 5x5, switched over to Jonnie Canditos linear program with a 3x6 rep/set scheme, however some modifications were made.
Based on some great feedback by doc3205i30hj3oihjefowikf and insertnamehere, i have decided to switch things up a bit going forward. Note: Progress was slowing down, so it was time to switch things up.
So I will be doing a modified version of insertnamehere's very own program, as I think it looked like a fun program to do, and I believe it will yield good results for me. This kind of training is new to me, so hopefully the new stimuli will light a fire under my gains.
Week one:
Monday - Deadlift @ 95%, 5x2, Bench press @ 75%, 5x5, Pendlay rows
Wednesday - Squat @ 60%, 6x8, Bench press @ 95%, 3x8 lat pulldowns, 2x8 backextentions
Thursday - Pause squats 6x4, Spoto Press 6x4, Pause Deadlift 6x4
Friday - DB bench 6x6, incline bench 3x8, bicep curls 3x8, Tricep work 3x8 (suggestions for exercises?), rear delt work 3x8, DB rows
Saturday - Squat @ 95%, 5x2, Bench press @ 60%, 6x8
Week two:
Monday - Deadlift @ 75%, 5x5, Bench press @ 75%, 5x5
Wednesday - Squat @ 60%, 6x8, Bench press @ 95%, 5x2 Pendlay rows or pull ups
Thursday - Pause squats 6x4, Spoto Press 6x4, Pause Deadlift 6x4
Saturday - Squat @ 75%, 5x5, Bench press @ 60%, 6x8
Week three:
Monday - Deadlift @ 95%, 5x2, Bench press @ 75%, 5x5
Wednesday - Squat @ 60%, 6x8, Bench press @ 95%, 5x2, Pendlay rows or pull ups
Thursday - Pause squats 6x4, Spoto Press 6x4, Pause Deadlift 6x4
Saturday - Squat @ 95%, 5x2, Bench press @ 60%, 6x8
As you can see, the program is largely the same however I added a fluff day and a "technique" day, as I've been having great success doing pause squats and intend to try out the bench and deadlift equivalents. I don't really feel like I need to be 100% fresh for those lifts so I don't think it will hamper recovery too much.
Originally I was tempted to have two days @ 95% in especially squats because I feel I can progress on a week to week basis. Any input here would be great. Basically my thinking is that I believe I could progress once a week in squats @ 95%, so I would do say wednesday@ 95% then up the weight for saturday @ 95%, but then I wouldn't get the volume work in. Any thoughts on this?
Please give me feedback on what you guys think. I have basically copypasted a more advanced lifters program and while I believe the rep/set scheme and percentages makes sense for me, I am not sure if the progression model is the right fit for me seeing as I probably adapt way faster than insertname does at this point. Lighter weights and what not.
Anyways, here is my first entry!
TRAINING
Wedneday 01 07 2015 (european)
Squats 8x3 130KG / 286lb
Every set felt good and I could probably go on for 3-4 more sets before I would start to see form breakdown. But I guess its good programming to start a bit below what I could be doing so I can progress for a longer time. Either way this was actually a 3 rep PR for me.
However, an old friend reared his ugly head again, that being mr tendonitis. I had a bout with him back in september of 2014. Basically when the squats get heavy enough and I'm under the bar for long enough, I get elbow pain. This is a tecnhique issue and/or a mobility issue. I squat high bar and so it really shouldn't be a problem, but my poor shoulder mobility probably makes my hand take more weight than it should. This in turn hampered my bench, and I had to quit early.
Any suggestions for what I should do for my shoulders / elbow tendonitis? The pain goes away quickly but I wouldn't want to endure that pain every time I train, so I want to get that fixed asap.
Bench 4x2 165lb
Felt pretty easy, decided to do them paused as I have been touch and going since my return (did paused back in the day and I honestly prefer paused). But because of the elbow pain I stopped at 4 sets when I was originally planning to do 8 sets.
Deadlift 8x2 405lb
I was pretty tired after squatting so decided to keep it reasonably light for deadlifts. Felt fine however by set 8 I was getting tired. Didn't take too long breaks for this set as I had been in the gym for quite some time already when I started doing deadlifts.
Afterwards I did some lat pulldowns. Was originally planning to do weighted back extentions but dropped it because I kinda wanted to get out of the gym, and I was absolutely blasted from doing squats and deadlift anyways. My hamstrings probably got enough volume this day
Diet wise it was a decent day. Had cottage cheese with added peach for breakfast, then ate some homemade rice a roni + ground beef pre workout. Post workout I unfortunately stumbled upon a frozen pizza offer at the store and ended up buying 3 of them, eating one.
Thursday 02 07 2015
Off day today
Diet wise shit has been prettymuch laughable. I woke up late and had to get to work before getting breakfast. I work as a pizza delivery guy so ... I had two slices of pizza. No, make that 3, however the third one was taken much later in the day. The sad thing is I'm probably gonna eat a pizza now pretty soon, I need to get those 3 pizzas I bought out of the way so I can turn a new leaf. I went to the store and bought 2lb of chicken, and I already have rice and pasta lying around + veggies. I need to stock up on cottage cheese and peach and thats probably my diet going forward. The only thing now is I need to get my kitchen scale back.
Basically I am moving in a couple of days and everything is packed down, including my kitchen scale. Its in the garage at the house I'm moving into, so I don't have access to it. Oh well, two additional days of not 100% exact counting won't hurt. I'll do my best to wing the counting.
Well, that has been my first entry.
All feedback is appreciated, I have a lot to learn and everything helps.
But where are my manners? Let me introduce myself.
I am a 23 year old man from Norway. I have been lifting on and off since 2012, but have dropped out because of laziness and injuries several times. Combined I have been training for about 8 months.
Growing up, I was severely obese. I went from about 350lb down to 205lb, back up again to 265 over the course of two years, and now fighting my way back down. I have actually never lifted during a surplus. Anyways, here is what I have been doing up until this point as far as training goes.
LIFTING HISTORY:
2012 - start training a 3 days/week training regimen doing SL 5x5, this lasts for about 4 months. Reach 405lb DL, 230lb Squat and 185lb bench.
2013 - Short bursts of training here and there for a couple of weeks at a time, but largely inactive.
2014 - two months of serious training, hit 440 lb DL, 315lb squat and 205lb bench. Doing "the bulgarian method" as layed out by powerliftingtowin.com, mostly because I enjoyed it.
2015 - This May I got back into the groove, currently at 500lb DL, 355lb squat, 205lb bench. Started doing my own spin on 5x5, switched over to Jonnie Canditos linear program with a 3x6 rep/set scheme, however some modifications were made.
Based on some great feedback by doc3205i30hj3oihjefowikf and insertnamehere, i have decided to switch things up a bit going forward. Note: Progress was slowing down, so it was time to switch things up.
So I will be doing a modified version of insertnamehere's very own program, as I think it looked like a fun program to do, and I believe it will yield good results for me. This kind of training is new to me, so hopefully the new stimuli will light a fire under my gains.
Week one:
Monday - Deadlift @ 95%, 5x2, Bench press @ 75%, 5x5, Pendlay rows
Wednesday - Squat @ 60%, 6x8, Bench press @ 95%, 3x8 lat pulldowns, 2x8 backextentions
Thursday - Pause squats 6x4, Spoto Press 6x4, Pause Deadlift 6x4
Friday - DB bench 6x6, incline bench 3x8, bicep curls 3x8, Tricep work 3x8 (suggestions for exercises?), rear delt work 3x8, DB rows
Saturday - Squat @ 95%, 5x2, Bench press @ 60%, 6x8
Week two:
Monday - Deadlift @ 75%, 5x5, Bench press @ 75%, 5x5
Wednesday - Squat @ 60%, 6x8, Bench press @ 95%, 5x2 Pendlay rows or pull ups
Thursday - Pause squats 6x4, Spoto Press 6x4, Pause Deadlift 6x4
Saturday - Squat @ 75%, 5x5, Bench press @ 60%, 6x8
Week three:
Monday - Deadlift @ 95%, 5x2, Bench press @ 75%, 5x5
Wednesday - Squat @ 60%, 6x8, Bench press @ 95%, 5x2, Pendlay rows or pull ups
Thursday - Pause squats 6x4, Spoto Press 6x4, Pause Deadlift 6x4
Saturday - Squat @ 95%, 5x2, Bench press @ 60%, 6x8
As you can see, the program is largely the same however I added a fluff day and a "technique" day, as I've been having great success doing pause squats and intend to try out the bench and deadlift equivalents. I don't really feel like I need to be 100% fresh for those lifts so I don't think it will hamper recovery too much.
Originally I was tempted to have two days @ 95% in especially squats because I feel I can progress on a week to week basis. Any input here would be great. Basically my thinking is that I believe I could progress once a week in squats @ 95%, so I would do say wednesday@ 95% then up the weight for saturday @ 95%, but then I wouldn't get the volume work in. Any thoughts on this?
Please give me feedback on what you guys think. I have basically copypasted a more advanced lifters program and while I believe the rep/set scheme and percentages makes sense for me, I am not sure if the progression model is the right fit for me seeing as I probably adapt way faster than insertname does at this point. Lighter weights and what not.
Anyways, here is my first entry!
TRAINING
Wedneday 01 07 2015 (european)
Squats 8x3 130KG / 286lb
Every set felt good and I could probably go on for 3-4 more sets before I would start to see form breakdown. But I guess its good programming to start a bit below what I could be doing so I can progress for a longer time. Either way this was actually a 3 rep PR for me.
However, an old friend reared his ugly head again, that being mr tendonitis. I had a bout with him back in september of 2014. Basically when the squats get heavy enough and I'm under the bar for long enough, I get elbow pain. This is a tecnhique issue and/or a mobility issue. I squat high bar and so it really shouldn't be a problem, but my poor shoulder mobility probably makes my hand take more weight than it should. This in turn hampered my bench, and I had to quit early.
Any suggestions for what I should do for my shoulders / elbow tendonitis? The pain goes away quickly but I wouldn't want to endure that pain every time I train, so I want to get that fixed asap.
Bench 4x2 165lb
Felt pretty easy, decided to do them paused as I have been touch and going since my return (did paused back in the day and I honestly prefer paused). But because of the elbow pain I stopped at 4 sets when I was originally planning to do 8 sets.
Deadlift 8x2 405lb
I was pretty tired after squatting so decided to keep it reasonably light for deadlifts. Felt fine however by set 8 I was getting tired. Didn't take too long breaks for this set as I had been in the gym for quite some time already when I started doing deadlifts.
Afterwards I did some lat pulldowns. Was originally planning to do weighted back extentions but dropped it because I kinda wanted to get out of the gym, and I was absolutely blasted from doing squats and deadlift anyways. My hamstrings probably got enough volume this day
Diet wise it was a decent day. Had cottage cheese with added peach for breakfast, then ate some homemade rice a roni + ground beef pre workout. Post workout I unfortunately stumbled upon a frozen pizza offer at the store and ended up buying 3 of them, eating one.
Thursday 02 07 2015
Off day today
Diet wise shit has been prettymuch laughable. I woke up late and had to get to work before getting breakfast. I work as a pizza delivery guy so ... I had two slices of pizza. No, make that 3, however the third one was taken much later in the day. The sad thing is I'm probably gonna eat a pizza now pretty soon, I need to get those 3 pizzas I bought out of the way so I can turn a new leaf. I went to the store and bought 2lb of chicken, and I already have rice and pasta lying around + veggies. I need to stock up on cottage cheese and peach and thats probably my diet going forward. The only thing now is I need to get my kitchen scale back.
Basically I am moving in a couple of days and everything is packed down, including my kitchen scale. Its in the garage at the house I'm moving into, so I don't have access to it. Oh well, two additional days of not 100% exact counting won't hurt. I'll do my best to wing the counting.
Well, that has been my first entry.
