Training log 15.11.2018

Hello there,

i thought about posting a new training log here so other people can read it and maybe learn from my coming mistakes...  :D

BW: 75 kg
Squat: 175       -> for calkulatons 165
Bench: 110       -> for calkulatons 105
Deadlift: 190     -> for calkulatons 180
everything on raw meets but with belt and sleeves

- Im using the SMALL LOAD PREPERATION 1 from the app to start with sheiko
 
  First training after competing in 2 competitions 2 weeks ago... (one powerlifting on 03.11. and a deadlift only
  competition on 10.11.) went like this:

   I wanted to do a "light day" yesterday so i took the first day of the preperation which is planned for Monday next
   week to really start working...
   
   -Squat: 3x3x110kg instead of 3x4x119kg no belt, no sleeves
   i was shock how hard and heavy this felt... after this i knew i have to change the 1rm calculations...
   my knees hurt, they broke in during squats, i felt forward sometimes, my adductors hurt, this felt like shit
 
 -Bench: 4x4x70kg instead of 4x4x74kg
   they felt good, did them with "comp. pause", and tried a wider grip (ring-finger on the rings), worked on a bigger
   arch by placing feet more backwards.
   
-"Chest Muscles": DB Flyes 8x4x10kg because DP bench press and incline bench press will be done in the first
    week i decided to do some light flyes...
 
 - Standing french press: 6x5xlightweight to not knurt my elbows
   
-Hyperxtensions: i skiped them...  ;D
    no serious, my back is just on fire from the competition, and i have struggle with recovering from deadlifts and
    other back work beacause i have a weak back, gonna smoke them next monday

see ya next week

Log from Tuesday, 20.11.2018

Had a lot of soreness from the last session

Squat: still a little bit pain in adductors and a fired up hip, beltless and no sleeves but i dont think that will last long  :D
5x1x82,5
4x1x100
3x4x115

Bench: felt good, with competition pause, using a wider grip now and working on a bigger arch and food position
4x1x52,5
4x1x62,5
4x4x75

"Chest muscles"
i did incline flyes for these:  was fun
8x4x14kg DBs

Standing french press:
6x5x ~ 30kg

Hyper extensions:
8x4xBW

Log from Tuesday, 20.11.2018

Had a lot of soreness from the last session

Have you tried stretching the groin and/or training the muscles around the hip/butt?

Log from Thursday 22.11.

Deadlift: Felt good to pull conventional again
3x1x90
3x1x110
3x1x125

Bench Press: Felt good
5x1x52,5
4x1x62,5
3x1x75
4x2x80

DB Bench Press: have to use more weight next time, this wasnt really challenging
5x5x22kg DBs

Rows: did them light to get more stretch and a clean technique
8x5x40kg

"Abs"
Standing rope cable crunch:
3x10

Curls: did them for the mind... you know, i got small arms  ;D
4x8

Quote from: stillgrowin on November 21, 2018, 08:59:31 PM

Log from Tuesday, 20.11.2018

Had a lot of soreness from the last session

Have you tried stretching the groin and/or training the muscles around the hip/butt?

I will work more on stretching! i know, i'm a lazy a$$... i try to put some stretching into the rest days...
What would you recommend for "training the muscles around?",
haven't tried that because of my much needed and long warm ups für the squat my workouts take really long when the load gets heavy

The frog and variants of that. Try lock up some videos of Jacob Harden to get inspiration.

-Log from Saturday 24.11.

-Squat: Had some struggle with glute activation but got it done
4x1x82.5
4x1x100
4x4x115

-Bench: Felt good
5x1x52.5
4x1x62.5
3x1x75
4x3x80

-Incline BP:  i thought they would be easier... got punched by life in set 3... shit was hard at the end
8x4x50kg

-Dips: same as the incline BP
5x5x Bodyweight + 15kg wheel           

-Good mornings (seated):i dont know what the app means with 135kg, but this would kill me, or at least kill my
                                         technique... cause of my weak back i take this movement serious and try to improve
                                         technique and weight over time
5x5x60kg

Log from yesterday Tuesday 27.11.

I thought about getting back to using a belt because the squats last week definitely felt pretty heavy at some point, and after the last training on saturday, i didnt get much sleep and drank to much whiskey, just social life happened (but i swear i dont drink alcohol for usual!)

-Squat: I got my head straight and did them pretty good BELTLESS, everything felt tight from shoulders to toes
5x1x82.5
4x1x100
3x1x115
2x4x125

-Bench: Felt tight, and good, but im loosing bar path sometimes... working on that
5x1x52.5
4x1x62.5
3x1x75
4x2x85

-Flyes:
6x5x16kg DBs

-Seated DB Press:
6x5x20kg

-Standing Cable Crunch:
10x3

The frog and variants of that. Try lock up some videos of Jacob Harden to get inspiration.

Yeah i know this "frog" ... did this in my mobility routine when i wasn't that lazy...  ;D
Googled for jacob harden, looks good, i will check it out.
Thank you!

Log from Tuesday 29.11.

-Bench Press: felt good like always
5x1x52,5
5x1x62,5
5x4x75

-Deadlift (Below knees of blocks): gym owner said Im not allowed to do deadlifts of blocks (we dont have blocks, so i used some weight plates... commercial gym sucks!). So i did them in the Squat rack
didnt felt so good, i have to work on the setup and the start position
3x1x110
3x1x 125
2x4x145

-Pull ups for "Lat Muscles": this is a huge weakpoint, so my lat burned after this, i had to cheat the last reps in set 4+5
6x5xBW

-Dips:
6x5xBW + 20kg wheel

-Hyperextensions:
8x4x"BW" + holding a 5kg wheel to my chest

log from Saturday 01.11.

-Squat: My back felt really sore from rack pulls on thuresday...
            i did the first 4 sets of the programm, then skipped the last 3. BECAUSE: theres a a 30 second squat     
            challenge for charity on the internet and for every squat in under 30 sec, you spend 10cent...
            so i put on my belt and sleeves and did them!
5x1x82,5
5x1x100
3x1x107,5
5x1x107,5
i skipped the 3 sets below,
7x1x107,5
6x1x107,5
4x1x107,5
and did,
16x1x100 ind 30 seconds  ::) (read description)

Bench Press: Good, but not that fast as i would like to
4x1x57,5
3x1x67,5
5x2x80

Incline DB bench press:
8x4x26kg DBs

Rows:
8x5x40kg

Where are you from ? :)

Where are you from ? :)

Austria, Tyrol  :)

Log from tuesday 04.11.
Week 3, day1

Squat: Im doing well, still beltless
5x1x82,5
4x1x100
3x1x115
3x4x125

Bench Press:
5x1x52,5
4x1x62,5
3x1x75
4x2x85

Rows:
8x4x50kg

Dips: felt heavy at the end
6x5xBW + 25kg wheel

Good Mornings seated: I'm getting comfortable with GM's,
4x5x80kg

Log from Thursday 06.12.

-Deficit Deadlifts: Felt easy,... I'm not sure if way to easy...?
3x1x90
3x1x107,5
2x4x117,5

-Bench Press:good
5x1x52,5
4x1x62,5
3x1x75
2x2x85
2x1x90
2x2x85

-Rack Pulls, below knees: the first rep is always the best... then i loose some"groove", I'm working on that.
                                          Not sure if they are too heavy...
3x1x107,5
3x1x125
3x4x145

-Incline Bench Press: i think i can push them more, easy
8x4x52,5