Welcome to my training log, I’m John. Have been doing fitness on and off fit the last 10 years. Nothing too serious just keeping things ticking over. Circumstances have changed and been consistently training since December 2012. Thought I start a log, maybe get some extra tips and info along the way.
Doing basic BB exercises to build up my strength foundation. Looking at explosive movements and Olympic moves later into the plan as extra challenge to overcome.
Started off in Dec at 6ft and around 98kg/216lbs
My last workout on Friday was this,
90kg(198lbs)x5 last set wasn’t happy with, think I went deep enough but felt I leaned too far forward as I descended. Right knee was wobbling in that set never happened in previous sets. Will repeat whole set with same weight to correct form before increasing weight
Bench press 5x5
90kg(198lbs)x3 failed set so repeat next week
Dead lift 5x5
Set was a bit random, last time wasn’t exactly struggling with 90kg-120kg but wasn’t easy either. This time I was almost speed repping 90-120. Train in commercial gym so was getting some stares as usual. Felt quite high after that set, was moving quite fast and nimble as I stripped the bar down and placed the weights on the storage racks. Felt good no aches or pains. One of the few that actually clears up after himself after using the weights. Then again I like every one leaving the weights area messy as it gives me a nice practical strength workout moving all the DBs and plates. Was using overhand grip for all sets. Switched to mixed grip or 130 and the whole movement felt strange. Had to switch back to overhand.
40kg(88lbs) dumb bells. Got a 30ish metre course round the gym. One lap min or so rest then another lap, then rest and a third lap. Still only person in the gym that does this, get strange looks from gym staff as well. Will build it up to 2 laps each set then increase the weight
Finished off with foam roller, different styles of planks, some rehab core strengthen exercises and stretching. Usually spend 30 mins on this after workout routine. Had previous back issues so think this helps me with improving flexibility and strength in my lower back/hip area.
Onto Monday where it will be Squats( do front squats on a Wednesday),bench,strict/pendlay row,RDLs pull ups and chin ups. Either add death march or farmers walk to end it with
Wednesday Front squats, standing overhead press, try to do some push presses at the end, variations of cleans, really enjoying squat cleans. Add in more practice with BB only overhead squat, lower back feels tight doing these and would love to do the Olympic snatch