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 Nel's Training Log

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El Nel
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PostSubject: Re: Nel's Training Log   Mon Mar 10, 2014 6:07 pm

Squats 5x5 275lbs

I took a week off after the meet and so today was my first day back to training. Something was a bit off with my squat I felt like I was rocking a little at the bottom but I think this is just because I was tired and haven't lifted in more than a week.

Bench press 5x5 200lbs

My bench went ok, I notice with the squats that I was feeling more fatigue than usual so with the bench I decided to go 200 instead of the 210 I was supposed to do and just focused on speed and also cutting my time in between sets to 3 minutes from the 5-8 that I usually take.

Deadlift 1x5 345lbs

Went with 345 instead of the 365 I was supposed to do and tried to focus on keeping my back straight throughout the whole lift. Trying to do as Kyle suggested yesterday in the seminar. Boy was that tough. It felt weird since I usually pull a bit faster but lockout felt definitely easier.



As Always any advice or comments are more than welcome.
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Quadfather
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PostSubject: Re: Nel's Training Log   Mon Mar 10, 2014 10:07 pm

i only see 2 technicalities: first, those squats looked pretty high and i do not think NASA will pass them at your upcoming meet. second, start practicing paused benching since you have to do it at your upcoming meet

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El Nel
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PostSubject: Re: Nel's Training Log   Wed Mar 12, 2014 5:55 pm

Squats 5x5 220lbs


I spent more time warming up today and doing my warm ups fast and as deep as I could and I think this helped a lot with squatting to depth. I'm going to start spending more time warming up from now on just to get my body used to the movement.

By the way next year's t-shirt design should say in the back "Friends don't let friends squat above parallel."

Overhead press 3x5 125lbs

Chin ups 3x10

Back-extension/glute-ham-raise 5x10
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PostSubject: Re: Nel's Training Log   Wed Mar 12, 2014 7:04 pm

I like the shirt idea haha. And I thought those squats looked significantly improved. I've started to use a full on side view when I tape just to make sure im not leaving any guessing in the equation.
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PostSubject: Re: Nel's Training Log   Wed Mar 12, 2014 9:37 pm

That second video looks a million times better, no question about depth there. It's definitely tricky to find that sweet spot. On one hand if you don't go low enough it doesn't count, and on the other hand if you go too low then you're just wasting energy. Keep working at it.
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El Nel
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PostSubject: Re: Nel's Training Log   Sat Mar 15, 2014 12:07 pm

Friday 03-14-2014

Squats

1x3 275lbs, 1x3 295lbs, 1x3 315lbs



Bench press 1x3 185lbs, 1x3 205lbs, 1x2 225lbs
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PostSubject: Re: Nel's Training Log   Sat Mar 15, 2014 12:51 pm

Squat speed looks great--just make sure you keep trying to sink them as much as possible.
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El Nel
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PostSubject: Re: Nel's Training Log   Mon Mar 17, 2014 7:30 pm

Squats 5x5 275lbs



Bench press (pause) 5x5 190lbs



Deadlift 1x2, 1x3 345lbs

I was supposed to do 1x5 for deadlift but I was trying to take a higher stand with my sumo and this caused my shoulders to be too forward and it was much more difficult for lockout. I didn't notice it until I watch the video. Next time I'll go back to sitting back and focusing on keeping my back straight. I'm probably going to lower the load on my deadlift to 315lbs (maybe 325lbs) and really focus on my form.
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El Nel
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PostSubject: Re: Nel's Training Log   Wed Mar 19, 2014 8:23 pm

Squats 2x5 225lbs

Overhead Press 3x5 125lbs

Chin-ups 3x10

Back-extension/glute-ham-raise 5x10
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El Nel
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PostSubject: Re: Nel's Training Log   Fri Mar 21, 2014 8:20 pm

Squats 1x2 130kg, 1x2 140kg, 1x5 145kg

Bench Press (pause)

1x2 90kg, 1x1 100kg, 1x1 105kg, 1x1 110kg (PR)

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El Nel
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PostSubject: Re: Nel's Training Log   Mon Mar 24, 2014 4:01 pm

Squats 5x5 280lbs



Overhead Press 5x5 125lbs

Deadlift 1x5 275lbs

I've had troubles with my deadlift for the past two weeks so I took a deload as Grant suggested. These felt really good and it helped pinpoint the problem with my sumo deadlift. I think my glutes are not as strong as the rest of my legs so that's why it was so hard for me to pull while keeping a straight back at a slower speed of the ground.
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PostSubject: Re: Nel's Training Log   Wed Mar 26, 2014 11:24 pm

Squats 2x5 225lbs

Bench press 3x5 190lbs

Pull ups 3x10

Barbell row 4x10 135lbs

The machines for doing glute-ham-raise/back-extensions were full so I decided to do some light barbell row instead. I think I'm going to make this an every wednesday thing plus the glute-ham-raise/back-extensions of course.
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PostSubject: Re: Nel's Training Log   Sat Mar 29, 2014 1:42 pm

Yesterday's workout

Squats 1x5 147.5kg

Overhead press 1x2 70kg

Some speed deadlifts and some snatches.
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PostSubject: Re: Nel's Training Log   Mon Mar 31, 2014 10:23 pm

Squats 5x5 285lbs

Bench Press 5x5 195lbs

Deadlift (sumo) 1x5 285lbs, Conventional with hook grip 1x2 275lbs (shit got hard so I switched to reverse grip), 1x3 275lbs conventional reverse grip.

Some snatch complex, power snatches from the ground and hang above knee, snatch grip deadlifts.

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El Nel
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PostSubject: Re: Nel's Training Log   Wed Apr 02, 2014 3:41 pm

Squats 2x5 225lbs

Overhead Press 2x5 125lbs, 2x5 130lbs

Power Cleans 5x3 95lbs

Power Snatches 6x2 95lbs
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El Nel
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PostSubject: Re: Nel's Training Log   Wed Apr 09, 2014 3:52 pm

Squats 2x5 225lbs

Bench Press 3x5 195lbs
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PostSubject: Re: Nel's Training Log   Wed Apr 16, 2014 5:50 pm

Squats 2x5 225lbs

Overhead press 3x5 130lbs
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PostSubject: Re: Nel's Training Log   Mon Apr 21, 2014 7:26 pm

Squats 5x5 290lbs

Bench Press 5x5 200lbs

Deadlift 1x5 295lbs

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PostSubject: Re: Nel's Training Log   Wed Apr 23, 2014 9:16 pm

Squats 2x5 230lbs

Overhead Press 3x5 130lbs

Chin ups 3x12

Lower-back-extensions/glute-ham-raises 5x10
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PostSubject: Re: Nel's Training Log   Mon Apr 28, 2014 4:12 pm

Squats 3x5 295lbs

Overhead press 3x5 130lbs

Deadlifts 1x5 305lbs

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El Nel
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PostSubject: Re: Nel's Training Log   Thu May 01, 2014 8:20 am

Yesterday's training session:

Squats 2x5 235lbs

Bench 3x5 205lbs

Power Snatch
1x2 40kg
1x2 45kg
1x2 50kg
1x2 50kg
1x2 55 kg
1x2 60kg


Last edited by El Nel on Thu May 01, 2014 10:02 am; edited 1 time in total
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PostSubject: Re: Nel's Training Log   Thu May 01, 2014 9:29 am

At least you finally caved in and started logging the Olympic lifts you do, traitor....

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PostSubject: Re: Nel's Training Log   Thu May 01, 2014 9:57 am

Only because if I didn't, I would've felt like "DIEL?" and that is one existencial crisis I'm not ready to face.
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PostSubject: Re: Nel's Training Log   Wed May 07, 2014 10:50 pm

Squats 2x5 235lbs

Bench Press 3x5 205lbs

Chin ups 2x10, 1x8

Back-extension/glute-ham-raise 5x10

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El Nel
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PostSubject: Re: Nel's Training Log   Tue May 13, 2014 1:22 am

Squats 3x5 275lbs

Bench Press 3x5 205lbs

Deadlifts 1x2 275lbs

I wasn't feeling well so I decided not to work my way all the way up to what were supposed to be my working sets.
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