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 Alex's Training log

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DiRienzo
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PostSubject: Alex's Training log   Wed Mar 13, 2013 10:25 pm

Hey guys, this is my first post here and i just wanted to say whats up. I have never been one to log my progress but i hope by being diligent with it i can see ways to better improve my lifting. Currently i am doing all my main lifts at 5x5 followed by my assistance exercises. As we get closer to the meet i am planning on dropping to triples, and then even closer to the meet ill be dropping to singles. Any thoughts on this anyone? I am new to this sport so i am all ears when it comes to training.


Im excited for this meet in april and hope to be able to set some new prs!
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PostSubject: Re: Alex's Training log   Wed Mar 13, 2013 10:52 pm

So excite for new logs.
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PostSubject: Re: Alex's Training log   Wed Mar 13, 2013 10:52 pm

Also, username?
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PostSubject: Re: Alex's Training log   Wed Mar 13, 2013 10:54 pm

which 5x5 program are you on?

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PostSubject: Re: Alex's Training log   Wed Mar 13, 2013 11:13 pm

I think i got this user name figured out. For some reason this site is confusing the hell outta me.

Grant: currently I am not on a specific program. I am just doing my warm up sets until i hit my 5x5 weight that im going to use. I always do a weight that's a high RPE
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PostSubject: 3/15   Sat Mar 16, 2013 1:37 pm

Yesterday was a squat day for me.

Warm up: 135, 185, 225,

Squats
5x5x280

1x320 +5lbs pr

Floor Press
2x10x185
2x10x225

Triceps push downs


Today felt really good for squats. I bumped up my weight for the 5x5 another 5 lbs from last time. They were going really well and decided to go for a pr just for the hell of it at the end. the 320 felt good and i had no problem getting outta the hole while keeping good speed on the way up. I think this 5x5 is helping my squats a lot.
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PostSubject: Re: Alex's Training log   Sat Mar 16, 2013 1:39 pm

If you're squatting 5x5 at 280, your max is very likely north of 320. You should put up a big PR in April.
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PostSubject: Re: Alex's Training log   Sat Mar 16, 2013 1:42 pm

im still not used to maxing out on squats and i have a habit of over thinking the weight WAY TO MUCH when i add more pounds to it. any tips on over coming this?
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PostSubject: Re: Alex's Training log   Sat Mar 16, 2013 2:00 pm

apdirienzo wrote:
im still not used to maxing out on squats and i have a habit of over thinking the weight WAY TO MUCH when i add more pounds to it. any tips on over coming this?

It sounds like the sort of thing that will just come with experience. Or, it won't. I still hate getting under the bar for heavy singles with my squat. The best thing you can do is just spend more time under the bar and develop comfort with heavier singles over time (though that's not to say that you should start doing lots of heavy singles purely for psychological training).
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PostSubject: Re: Alex's Training log   Sat Mar 16, 2013 2:35 pm

KKeough wrote:
It sounds like the sort of thing that will just come with experience. Or, it won't. I still hate getting under the bar for heavy singles with my squat. The best thing you can do is just spend more time under the bar and develop comfort with heavier singles over time (though that's not to say that you should start doing lots of heavy singles purely for psychological training).

I have to agree. When I was on my 5x5 before the intramural meet, my last top set was only 320 which felt a lot different on my back when compared to 350. First time I put 350 on my back, the only thing running through my mind was "Holy Shit! This is heavy." So I sort of psyched myself out a little bit and failed it the first time. I tried again a few minutes later but my mind knew it would be heavy so it was much easier.

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PostSubject: 3/17   Sun Mar 17, 2013 3:25 pm

Today was a deadlift day.

warm up: 145, 225, 275, 315

Deadlift
5x5x375

Ring pull ups
3x10

Seated row
3x8

Wide Grip Lat Pull down
3x8x160


Overall it was an ok training sessions today. I wasnt feeling to energetic in the gym and i got a belt finally so i was taking things slow which gave me a good chance to get used to using it. I personally loved using the belt, especially when the final 2 sets came around.
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PostSubject: 3/25   Mon Mar 25, 2013 5:30 pm

Oh does it feel good to be back in the gym after some time off.

Today was a squat day with some snatches to start it off

Snatch: 95, 115, 135, 145

Squats
Warm up: 135, 185, 225, 275

5x3x315

Assistant exercises:
Straigh bar bicep curls
hammer curls
Abs

Today was a good day for squats. Ive switched from my five reps to three now. When i started out i felt really shaky and loose since i haven't lifted in a week. After a couple sets it felt really solid. the 315 was difficult but i felt like i had a lot more still in me after my sets. Next squatting session im planning on uping the weight 5-10lbs depending on how i am feeling that day.
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PostSubject: 3/27   Wed Mar 27, 2013 2:52 pm

Today was a bench day

Bench
warm up: 135, 155, 185, 225

5x3x245

DB bench
3x8x90's

Floor press
4x5x205

Dips
5x15xBW

Tricep Push down
3x10

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PostSubject: Re: Alex's Training log   Wed Mar 27, 2013 11:44 pm

How much did you love floor pressing? Tell me true.
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PostSubject: Re: Alex's Training log   Thu Mar 28, 2013 5:10 pm

KKeough wrote:
How much did you love floor pressing? Tell me true.



I love floor pressing! It has really helped with my triceps a lot. When i first started to do them my arms were very sore. It has also helped with my stability while benching.
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PostSubject: Re: Alex's Training log   Thu Mar 28, 2013 11:50 pm

I miss floor pressing...I have to test my max on that again at some point for the hell of it.
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PostSubject: Re: Alex's Training log   Fri Mar 29, 2013 8:17 am

apdirienzo wrote:
KKeough wrote:
How much did you love floor pressing? Tell me true.



I love floor pressing! It has really helped with my triceps a lot. When i first started to do them my arms were very sore. It has also helped with my stability while benching.

Yeah, my tricep strength improved a lot just by floor pressing every week. It's just one of those movements that seems to carry over well to the bench press, at least for most people.
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PostSubject: Re: Alex's Training log   Fri Mar 29, 2013 10:36 am

I don't know that feel. Sad

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PostSubject: 3/29   Tue Apr 02, 2013 3:25 pm

Im a little behind no my logs so here we go...

The night before was a shitty night so in order to take out my anger i snatched it away.

Snatch: everything was singles today

warmup: 95, 115, 135

145
155
165
175
185
I went for a +5lbs pr at the end for 190 but i couldnt make it

High Bar squat
5x5x275

I focused on speed for these and really tried to explode fast out of the hole.

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PostSubject: 3/31   Tue Apr 02, 2013 3:28 pm

Dead lift day

Dead lift
warm up: 135, 225, 275, 315, 365

3x405

4x3x415

I was planning on doing my 5x3 at 405 but it felt good so i decided to up the weight after the first set.

Pull up
5x12xBW

Seated Row
3x8

Lat Pull Down
3x8

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PostSubject: 4/1   Tue Apr 02, 2013 3:34 pm

Today was one of the worst days ive had in the gym in a long time. It was going to be a bench day but my bruised palm couldnt handle it. I then went to switch to front squats. After 3x5x225 my shin splints were to much and was fatiguing rapidly. I just said fuck it and went and did low intensity cardio, 4-4.5mph for 40mins on the treadmill.

I contribute the fatigue to eating poorly that day and the cold i have. Hopefully i can shed this illness and get back in the gym asap.
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PostSubject: Re: Alex's Training log   Tue Apr 02, 2013 5:01 pm

Shin splints are usually just really tight calves and tibialis anterior. Work on stretching in plantar and dorsiflexion and rolling out. Find the softest roller you can because rolling your shins will hurt...a lot.

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PostSubject: 4/7   Mon Apr 08, 2013 5:51 pm

Deadlift

Warm up: 145, 225, 255, 315, 365

1x405

1x455

1x470

1x475

I went for a +5lbs PR and couldnt get the lockout. Off the ground felt good but when it hit above my knees it slowed down and thats where it failed.

Pull ups
4x12 I was switching between normal and underhand grip every other set

SEated Row
3x8

Lat Pull Down Wide
3x8

DB rows
3x10
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PostSubject: 4/8   Mon Apr 08, 2013 6:04 pm

Squats

Warm ups: 145, 185, 225, 275, 265, 315

1x335

1x355

1x365 +45lbs PR

3x8x225



Today was a good squat day. I switched to doing singles now. before today the most ive done for a 1rm was 320. I knew i could blow this out of the water but since i was sticking to doing 5x5 and 5x3 i didnt have a chance to yet. The 355lbs squat felt worse than the 365lbs one. I was loose in my right hip and collapsed in. that killed my speed on it. My meet goal is to hit 375 and i think ill be in a good spot to hit that.
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PostSubject: Re: Alex's Training log   Mon Apr 08, 2013 7:06 pm

Nathan Poage wrote:
Shin splints are usually just really tight calves and tibialis anterior. Work on stretching in plantar and dorsiflexion and rolling out. Find the softest roller you can because rolling your shins will hurt...a lot.

I like to use a tennis ball or "The Stick".

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