T Nation

Take Control, Take Control of the Barbell

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,

Squat 5x5
70kg(154lbs)x5
75kg(165lbs)x5
80kg(176lbs)x5
85kg(187lbs)x5
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

80kg(176lbs)x5
82.5kg(181lbs)x5
85kg(187lbs)x5
87.5kg(192lbs)x5
90kg(198lbs)x3 failed set so repeat next week

Dead lift 5x5

90kg(198lbs)x5
100kg(220lbs)x5
110kg(242lbs)x5
120kg(264lbs)x5
130kg(286lbs)x5

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.

Farmers Walk

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

Ok here’s Monday workout

Squats

70kg(154lbs)x5
75kg(165lbs)x5
80kg(176lbs)x5
85kg(187lbs)x5
90kg(198lbs)x5

Repeated Fridays workout as I wasn’t happy with the form for the 90kg lift. Much better this time around. Ego took over and did the following.

92.5(203lbs)x1
95kg(209lbs)x1
97.5(214lbs)x1
100kg(220lbs)x2

Was happy to break the 100kg barrier. Was more tough mentally as I was dreading lifting that weight. Max lift next time will be 95kgs as I’m still want to slow progress.

Bench
80kg(176lbs)x5
82.5kg(181lbs)x5
85kg(187lbs)x5
87.5kg(192lbs)x5
90kg(198lbs)x4 failed set so repeat next week

Same as Friday. Still struggling with that 90 lift. No spotter and felt weak on between halfway and lockout on 4th rep. Didn’t want to take the risk with the 5th rep so save it for another day

Strict back/Pendlay rows

65kg(165lbs)x5
70kg(154lbs)x5
72.5kg(159lbs)x5
75kg(165lbs)x4
75kg(165lbs)x4

Still getting to learn this exercise. Wasn’t lifting with explosive force with the 75kg lifts

RDLs

60kg(132lbs)x5
60kg(132lbs)x5
60kg(132lbs)x5

Still learning this. Think I’m bending my knees too much during the rep. Something to make sure I fix

Finished off with 40kg(88lbs) farmers walk round the gym. Think I’m ready to increase the weight. Not sure if a small increase or just say Frack it and do 50kg(110lbs) d/bells

Thought I managed to do body weight squat with that 100kg(220lbs) lift. Weighed myself and found my body had move the goal posts, I weigh 105kg(231lbs) now

Tuesday was cardio day. Did the following circuit

Rowing machine level 6 500m/1 min rest workout

500m then 12 press ups in rest section
500m then 12 squats
500m then 12 close grip press ups
500m then 12 lunges per leg
500m then 12 wide grip press ups

Increase the reps every time you do this workout, next time I will do 14 press for example. I do increase the rest time in the later workouts

Then cross trainer/bike combo.
Cross trainer quick start level 12 10 mins,then bike quick start level 13 10 mins
Then repeat combo but increased the difficult level by 1 every time the combo
So I did the cross trainer/bike combo 3 times