Sylverstorm's Log

Discussion in 'Training Logs' started by Sylverstorm, Sep 3, 2011.

  1. Mangosteen

    Mangosteen Hold strong not

    OH GOD i'll have 2 days of bored. im staying near uni over summer and everyone has gone home!
     
  2. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    MY gym will be open - gloats obnoxiously! :D
     
  3. Sylverstorm

    Sylverstorm Valued Member

    **** Random Workout ****

    Date: 2-6-2012
    Weight: 96.5kg

    A1: Squats
    - 1 x 5 @ 20kg; 1 x 5 @ 50kg
    - 1 x 20 @ 70kg; 2 x 10 @ 50kg

    A2: Pullover
    - 1 x 20 @ 10kg; 2 x 10 @ 10kg

    Shoulder Press
    - 1 x 10 @ 20kg; 1 x 10 @ 35kg; 1 x 6 @ 35kg
    - 1 x 7 @ 30kg; 1 x 10 @ 20kg

    B1: Straight-leg Deadlift
    - 2 x 10 @ 50kg

    B2: Pendlay Row
    - 2 x 10 @ 50kg

    Bench Press
    - 2 x 10 @ 50kg

    C1: Chin-ups
    - 1 x 3 @ BW; 1 x 3 @ -20kg; 1 x 5 @ -40kg
    - 1 x 7 @ -60kg; 1 x 6 @ -70kg; 1 x 5 @ -70kg

    C2: Dips
    - 1 x 5 @ BW; 1 x 5 @ -20kg; 1 x 7 @ -40kg
    - 1 x 10 @ -60kg; 2 x 10 @ -70kg

    Leg Press
    - 1 x 15 @ 120kg; 1 x 15 @ 100kg; 1 x 15 @ 80kg

    Squats: Tough and last few reps weren't pretty, but not too bad. Not too sore today.
    Deadlifts/Rows: Had some grip problems at the end of the second superset, but besides that went well.
    Chin-ups/Dips: felt the effects of all the previous exercises. :)

    Now off to eat a lot of meat and some salad... ohnomnom! :love:

    Will be back for some more starting strength next weekend, when I'm back from drilling holes in the ground and getting bit by ticks.
     
  4. Sylverstorm

    Sylverstorm Valued Member

    **** Starting Strength; Workout A ****

    Date: 12-6-2012
    Weight: 96.3kg

    Squats
    - 1 x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 60kg
    - 1 x 5 @ 80kg; 1 x 5 @ 85kg; 1 x 5 @ 90kg
    - 1 x 1 @ 95kg; 1 x 1 @ 100kg; 1 x 1 @ 102.5kg

    Bench Press
    - 1 x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 50kg
    - 3 x 5 @ 60kg

    Deadlift
    - 1 x 5 @ 60kg; 1 x 5 @ 80kg; 1 x 5 @ 100kg
    - 1 x 3 @ 110kg; 1 x 3 @ 115kg

    Rack Pull
    - 1 x 3 @ 100kg; 1 x 3 @ 120kg

    Dips
    - 3 x 7 @ BW

    Barbell Curls
    - 2 x 10 @ 20kg

    Squats: Was trying out what I could do after not training for a week and a bit.
    Bench Press: Nice and easy. :)
    Deadlift: Did not go too well. Tried some rack pulls to see how they feel.
    Barbell Curls: :p
     
  5. Sylverstorm

    Sylverstorm Valued Member

    **** Starting Strength; Workout B ****

    Date: 14-6-2012
    Weight: 96.6kg

    Squats
    - 1 x 5 @ 20kg; 1 x 5 @ 40kg
    - 1 x 5 @ 60kg; 3 x 5 @ 70kg

    Shoulder Press
    - 1 x 5 @ 20kg; 1 x 5 @ 30kg
    - 3 x 5 @ 45kg

    Push Press
    - 1 x 5 @ 50kg; 1 x 3 @ 50kg; 1 x 2 @ 40kg

    Dumbbell Rows
    - 1 x 10 @ 15kg; 1 x 18 @ 22.5kg; 1 x 10 @ 22.5kg

    Cable Rows
    - 1 x 10 @ 30kg; 2 x 5 @ 45kg

    Pull-ups, wide grip
    - 3 x 7 @ -60kg

    Squats: Was still sore from monday so took it a little easier.
    Shoulder Press: Yay! :)
     
  6. Sylverstorm

    Sylverstorm Valued Member

    Is there another training routine I could do instead of starting strength (for a bit at least)? I skipped last workout because I didn't feel like training and I'm not enjoying sessions as much lately. :(

    I do have a little more time right now, because most study related things are done for the year.
     
  7. Mangosteen

    Mangosteen Hold strong not

    it's technically off season for uni student so you could try a 6 week hypertrophy program followed by some kind of speed development program.
     
  8. Princess Haru

    Princess Haru Valued Member

    This is why I like 5/3/1 even though people would say it isn't competition proven. You have a week of relatively easy weight, a heavy weight, and a damn heavy weight, so don't get the feeling that I just don't want to lift a lot of heavy weights x times a week every week that I found with Starting Strength.

    I felt stuck at the same weights for quite a while, which in itself was demoralising. Even on Rips dvd for SS not all the guys are lifting heavy weights. You could spread them out more to one significant Barbell lift per workout. Strength gain is as much in the recovery (so they say).
     
  9. Sylverstorm

    Sylverstorm Valued Member

    Thanks for the responses. :)

    Zaad: Are there any 'pre-made' routines I could use for that?
    harukoraharu: I have been thinking about 5/3/1, only 1 big lift per workout does look nice.
     
  10. Mangosteen

    Mangosteen Hold strong not

    5/3/1 is one i'd agree with, but it depends on the person.

    i like 5x5 programs.

    i'd follow it with a routine that does more explosive or O-lift work, there are tons of program on o-lift stuff, but westside skinny bastards is pretty nice.
     
  11. Sylverstorm

    Sylverstorm Valued Member

    5/3/1 - Shoulder Press 1.1 (19-6-2012)

    Weight: 96.9kg

    Shoulder Press
    - 2 x 5 @ 20kg
    - 1 x 5 @ 27.5kg
    - 1 x 5 @ 32.5kg
    - 1 x 11 @ 37.5kg

    Pull-ups, wide grip
    - 5 x 5 @ -50kg

    Chin-ups
    - 5 x 5 @ -50kg

    Dumbbell Shoulder Press
    - 5 x 10 @ 2 x 12.5kg

    Barbell Curl
    - 3 x 10 @ 25kg

    Dumbbell Hammer Curl, alternating
    - 2 x 20 @ 2 x 8kg

    A lot of pull- and chin-ups which went quite well, will decrease assistance next time. Db shoulder press was quite a challenge doing that many reps :). Will probably use the ez-curl bar next time for the biceps, holding the straight bar was not too comfortable.

    Rest of the routine

    Deadlift - 5/3/1
    Good Morning / Straight-leg Deadlift - 5 x 10
    ?????
    Abs, Hanging Knee/Leg Raise - 5 x 10-20

    Will have to decide on which I will do, good morning or straight-leg deadlift. Also not sure about what I should do for the 3rd exercise.

    Bench Press - 5/3/1
    Kroc Rows - 2 x 10 (warm-up), 1 x 20-40
    Dips - 5 x 10
    Triceps - 5 x 10

    Squats - 5/3/1
    Leg Curls - 5 x 10
    Leg Press - 5 x 10
    Abs, Renegade Rows - 5 x 10 (alternating)

    Any tips or advice? Feel free to share! :) :lifting:
     
  12. Princess Haru

    Princess Haru Valued Member

    Not many gyms have them but if yours has a Glute Ham Raise then it would be the natural choice on Deadlift day, or like me you could add heavy Kettlebell swings, or maybe Power Cleans?

    I'd also keep in mind accessory should be quite challenging, as in 5/3/1 the work set reps are only min 9 max 19 with only half those at 80-90% compared to 25 reps at 80% I changed some of mine over the months but for leg days the extras were mainly hams/back and arm days included push and pull contrast.
     
  13. Axelator

    Axelator Not called Alex.

    On the GHR you dont even need the specific machine to use them you can do them like this, though you get slightly less range of motion.

    [ame="http://www.youtube.com/watch?v=29ioQCXUdEc"]Erin Stern practices body weight glute ham raise - YouTube[/ame]
     
  14. Sylverstorm

    Sylverstorm Valued Member

    Deadlift 1.1 - 20-6-2012

    Weight: 96.3kg

    Deadlift
    - 1 x 5 @ 50kg
    - 1 x 5 @ 70kg
    - 1 x 5 @ 80kg
    - 1 x 12 @ 90kg

    Good Morning
    - 3 x 10 @ 20kg
    - 2 x 10 @ 30kg

    Power Clean
    - 3 x 5 @ 40kg

    Renegade Rows, alternating
    - 5 x 10 @ 2 x 8kg

    First time doing good mornings, so kept it fairly light (could still feel it after all 5 sets though :)). Next week I will probably try all sets at 30kg and see where I go from there. Went for the power cleans. Weight went up relatively easy, but not because of my awesome technique. Was a bit intimidated by the glute ham raise and did not see a spot where I could comfortably try them :eek:.

    Did renegade rows instead of the hanging knee raises, because I had a harder time holding on to the bar than actually doing the raises. Will try them again on squat day (a day without deadlifts and cleans ;)) or I might just drop them and go do some dragonflags (negatives) again.
     
  15. Sylverstorm

    Sylverstorm Valued Member

    Bench Press 1.1 | 22-6-2012

    Weight: 97.4kg

    Bench Press
    - 1 x 10 @ 20kg
    - 1 x 5 @ 42.5kg
    - 1 x 5 @ 50kg
    - 1 x 16 @ 55kg

    Kroc Rows
    - 1 x 10 @ 10kg
    - 1 x 10 @ 12.5kg
    - 1 x 33 @ 17.5kg

    Dips
    - 10, 8, 8, 7, 6 @ BW

    EZ Bar Tricep Extension
    - 2 x 10 @ 20kg

    Dumbbell Tricep Extension
    - 2 x 10 @ 6kg
     
  16. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    yay for renegade rows! monster oblique killer, IME.
     
  17. Sylverstorm

    Sylverstorm Valued Member

    Fish Of Doom: That they are. :)

    Squats 1.1 | 24-6-2012

    Weight: 96.1kg

    Squats
    - 1 x 5 @ 20kg; 1 x 5 @ 40kg
    - 1 x 5 @ 60kg
    - 1 x 5 @ 70kg
    - 1 x 12 @ 80kg

    Leg Curl
    - 5 x 10 @ 30kg

    Leg Press
    - 5 x 10 @ 110kg

    Dragonflag, negatives
    - 3 x 2

    Plank
    - 1 x 90s
     
    Last edited: Jun 24, 2012
  18. Sylverstorm

    Sylverstorm Valued Member

    Shoulder Press 1.2 | 26-6-2012

    Weight: 95.9kg

    Shoulder Press
    - 2 x 5 @ 20kg
    - 1 x 3 @ 30kg
    - 1 x 3 @ 35kg
    - 1 x 10 @ 40kg

    Pull-ups, wide grip
    - 5 x 5 @ -45kg

    Chin-ups
    - 5 x 5 @ -45kg

    Dumbbell Shoulder Press
    - 5 x 10 @ 2 x 12.5kg

    EZ Bar Curl
    - 2 x 10 @ 25kg

    Dumbbell Hammer Curl, alternating
    - 2 x 20 @ 2 x 9kg

    Almost as much reps on the shoulder press, but that's because I didn't rush through my sets this time. Only happened on the first shoulder press workout.
     
  19. Sylverstorm

    Sylverstorm Valued Member

    Deadlift 1.2 | 27-6-2012

    Weight: 96.8kg

    Deadlift
    - 1 x 5 @ 20kg; 1 x 5 @ 50kg
    - 1 x 3 @ 75kg
    - 1 x 3 @ 85kg
    - 1 x 10 @ 95kg

    Good Morning
    - 5 x 10 @ 30kg

    Power Clean
    - 3 x 3 @ 45kg

    Renegade Rows, alternating
    - 5 x 10 @ 2 x 9kg
     
  20. Sylverstorm

    Sylverstorm Valued Member

    Bench Press 1.2 | 29-6-2012

    Weight: 96.4kg

    Bench Press
    - 1 x 10 @ 20kg
    - 1 x 3 @ 45kg
    - 1 x 3 @ 52.5kg
    - 1 x 13 @ 60kg

    Kroc Rows
    - 1 x 10 @ 10kg
    - 1 x 10 @ 12.5kg
    - 1 x 30 @ 20kg

    Dips
    - 10, 9, 8, 5, 5 @ BW

    EZ Bar Tricep Extension
    - 2 x 10 @ 25kg

    Dumbbell Tricep Extension
    - 2 x 10 @ 6kg

    Triceps failed me while doing dips and EZ-bar extensions were quite sloppy. :eek:
     

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