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Thread: Ryan's Journal

  1. #31
    Goldfish is offline Request Title Change from Admin
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    Today's Workout: 29/03/10

    Squats:
    2 x 5 x 20kg
    1 x 5 x 25kg
    1 x 3 x 30kg
    1 x 2 x 35kg
    3 x 5 x 40kg
    So far, on 2 out of 3 sessions, someone at the gym (first one of the cert iv students, then today one of the teachers) has questioned me on my squatting technique, particularly the issue of me having the bar just below the spine of the scapula, rather than just above which is what we've all been traditionally taught. I've found that this low bar position recommended by Rippetoe forces my back into a stronger position and works my middle and lower traps (the parts of the trapezius you actually WANT to be working) more, whereas the higher bar position just makes it easier for me to drop my chest, all the while crushing my ribs and supraspinatus.

    Bent Over Row:
    2 x 5 x 20kg
    1 x 5 x 22.5kg
    1 x 3 x 25kg
    1 x 3 x 30kg (please forgive me for doing a 3rd rep, it was an accident, I swear)
    3 x 5 x 32.5kg

    Bench Press:
    2 x 5 x 20kg
    1 x 5 x 30kg
    1 x 3 x 35kg
    1 x 2 x 40kg
    3 x 5 x 45kg
    During one of my weight-changes, I mustn't have been paying much attention to my surroundings, because I accidentally elbowed someone else's bar. My elbow's been sore since. This things happen.

    Deadlift:
    2 x 5 x 20kg
    1 x 5 x 30kg
    1 x 3 x 40kg
    1 x 2 x 45kg
    1 x 5 x 50kg

    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

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  3. #32
    Goldfish is offline Request Title Change from Admin
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    Today's Workout: 31/03/10

    Squats

    2 x 5 x 20kg
    1 x 5 x 25kg
    1 x 3 x 30kg
    1 x 2 x 35kg
    3 x 5 x 42.5kg

    Press
    3 x 5 x 20kg
    1 x 3 x 20kg
    1 x 2 x 20kg
    3 x 5 x 22.5kg

    Power Clean
    2 x 3 x 20kg
    1 x 3 x 22.5kg
    1 x 2 x 25kg
    1 x 1 x 27.5g
    1 x 3 x 30kg
    1 x 1 x 30kg and then I felt a sharp pain through the back of my right shoulder, so called it quits for the day in case of injury. Upon palpation afterwards, either my terres major or terres minor on that shoulder was particularly sensitive. I checked the same location on my left side, and there was no pain or soreness, so I think it's safe to say I've located the correct muscle. I'll be trying to do as little with my shoulders as possible for the next couple days, then spend the weekend massaging and stretching.
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  4. #33
    Goldfish is offline Request Title Change from Admin
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    So, I spent a week not training, doing what I could to rehab my shoulder. This week I'm attempting to repeat last week's sessions without any complications.

    Wed 07/04/10

    Squat
    2x5x20
    1x5x25
    1x3x30
    1x2x35
    3x5x40

    Bent Over Row
    2x5x20
    1x5x22.5
    1x3x25
    1x2x30
    3x5x32.5

    Bench Press
    2x5x20
    1x5x30
    1x3x35
    1x2x40
    3x5x45

    Deadlift
    2x5x20
    1x5x30
    1x3x40
    1x2x45
    1x5x50
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  5. #34
    Goldfish is offline Request Title Change from Admin
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    I haven't been able to update since my last workout so far, because the internet in my house has been dead for the last couple days. But I think it's been properly fixed now.

    Fri 09/04/10

    Squats
    2x5x20
    1x5x25
    1x3x30
    1x2x35
    3x5x42.5

    Press
    3x5x10
    1x3x20
    1x2x20
    3x5x22.5

    Chins
    2x5x-40
    1x5x-30
    1x3x-25
    1x2x-20
    2x5xBW
    1x4xBW plus 3 negatives

    Power Clean
    2x3x20
    1x3x22.5
    1x3x25
    1x2x27.5
    5x3x30

    This time there were no problems with my shoulder, which I'm very grateful for. I forgot about order and did chin ups before power cleans...no biggies there. I'll be getting back into progressions this week
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  6. #35
    Goldfish is offline Request Title Change from Admin
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    Mon 12/04/10

    Squats

    2x5x20
    1x5x30
    1x3x35
    1x2x40
    3x5x45

    Bent Over Row
    2x5x20
    1x5x22.5
    1x3x25
    1x2x30
    3x5x35

    Bench Press
    2x5x20
    1x5x30
    1x3x35
    1x2x40
    3x5x47.5
    I'm looking forward to this Friday when squats and bench press are the same weight, and next week onwards where squats overtake bench press the way they should.

    Deadlift
    2x5x20
    1x5x40
    1x3x45
    1x2x50
    1x5x55
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  7. #36
    Goldfish is offline Request Title Change from Admin
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    Wed 14/04/10

    Squats
    2x5x20
    1x5x30
    1x3x35
    1x2x40
    3x5x47.5

    Press
    3x5x20
    1x3x22.5
    1x2x22.5
    3x5x25

    Power Clean
    2x3x20
    1x3x22.5
    1x2x25
    1x2x27.5
    1x2x30
    3x5x32.5

    Chins
    2x5x-40
    1x5x-30
    1x3x-25
    1x2x-20
    3x5x1.25

    I also spent about 15min on an exercise bike afterwards, then 5-10min stretching.
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  8. #37
    Goldfish is offline Request Title Change from Admin
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    Friday 16/04/10

    Squat

    2 x 5 x 20kg
    1 x 5 x 30kg
    1 x 3 x 40kg
    1 x 2 x 45kg
    3 x 5 x 50kg

    Bent Over Row
    2 x 5 x 20kg
    1 x 5 x 25kg
    1 x 3 x 30kg
    1 x 2 x 35kg
    3 x 5 x 37.5kg

    On squat and bent over row, I was using a bar that's slightly lighter than the normal bar I'd try to use because the 20kg bars were all taken. I tried to correct the weights by putting 1.25's on each side, but may have still ended up 1-2kg out from where I'd aimed to be.

    Bench Press
    2 x 5 x 20kg
    1 x 5 x 30kg
    1 x 3 x 40kg
    1 x 2 x 42.5kg
    2 x 5 x 45kg -- I noticed the weight was lighter than I expected, then when I looked I realised that after 40kg I'd gone up in 2.5kg increments; I should have done 1 x 2 x 45 and 3 x 5 x 50, so I treated this as an extended warm up (perhaps not a bad idea since I'd been waiting around for the bench for about 10 minutes after rows).
    3 x 5 x 50kg

    Deadlift
    2 x 5 x 40kg
    1 x 5 x 45kg
    1 x 3 x 50kg
    1 x 2 x 55kg
    1 x 5 x 60kg

    I'm looking forward to the next week, since I will finally be squatting more than I bench press, and the weights I'm using are starting to look less pitiful.

    I'll be going on a trip for a week, startingt his coming Friday. I plan on making arrangements to have access to a gym while I'm away.
    Last edited by Goldfish; Apr. 16/10 at 06:27 PM.
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  9. #38
    Goldfish is offline Request Title Change from Admin
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    Mon 19/04/10

    Squat

    2x5x20
    1x5x30
    1x3x40
    1x2x50
    3x5x52.5

    Press
    2x5x20
    1x5x22.5
    1x3x25
    1x2x25
    3x5x27.5

    Power Clean
    2x3x20
    1x3x22.5
    1x2x25
    1x2x30
    2x3x35
    1x2x35
    2x3x35
    1x3x30
    1x3x20
    On the 3rd working set, I failed to get under the bar and seemed to only achieve a high pull. I think I was just low on energy. I'd only had one meal so far during the day and hadn't slept as long as I'd have liked to the night before, so no surprise, really. It felt like my body just forgot how to lift. After finishing all the normal sets, I did two back-off sets (one at 30kg, one with the empty bar) to see if my technique would be better without the load. I think I was just tired and running low on glycogen.

    Chin Ups
    2x5x-40
    1x5x-30
    1x3x-25
    1x2x-20
    3x3x2.5
    Basically, in the work sets I failed to get 5 reps per set. I don't think my bodyweight's increased since the last time I did chins, so I expect that this, too, is the result of poor sleep and nourishment on the day. I'll try for 3x5x2.5 this Friday (if I'm able to get into a gym while I'm away) and see if my luck's any better.
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  10. #39
    Goldfish is offline Request Title Change from Admin
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    Wed 21/04/10

    Squat

    2 x 5 x 20kg
    1 x 5 x 30kg
    1 x 3 x 40kg
    1 x 2 x 50kg
    3 x 5 x 55kg

    Bent Over Row
    2 x 5 x 20kg
    1 x 5 x 25kg
    1 x 3 x 30kg
    1 x 2 x 35kg
    3 x 5 x 40kg

    Bench Press
    2 x 5 x 20kg
    1 x 5 x 30kg
    1 x 3 x 40kg
    1 x 2 x 50kg
    3 x 5 x 52.5kg

    The bench rack in the gym has always been on a slightly skewed angle to the tiling on the ceiling, which has always bothered me. Today I made myself proud by fixing up the angle.

    Deadlift
    2 x 5 x 40kg
    1 x 5 x 50kg
    1 x 3 x 55kg
    1 x 2 x 60kg
    1 x 5 x 65kg

    I'm getting excited about the next 3 deadlift workouts, knowing that they'll be at 70, 75 and 80kg. This is feeling very promising. I'm definitely looking forward to the day when I surpass my PR's.
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  11. #40
    Eric L is offline Fourth Set
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    Glad to see your keeping up a good journal.

    Sadly, I sold all my Olympic gear. Looking at this makes me want to challenge my old one rep maxes on the DL and various compounds.

    You must be seeing some good gains in your strength with those. I'm seeing good ones anyhow.

  12. #41
    Goldfish is offline Request Title Change from Admin
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    In the Press and Power Clean I'm seeing some good gains. When I started a month back doing 20kg Presses, that really was work for me, while for most exercises I've started out with what I know to be well-below my 5RM's. What I have noticed is that for most exercises, the difficulty of each lift doesn't seem to be increasing, and squatting on Mondays is usually easier than squatting on Fridays.

    I haven't been in the gym during this trip, and I really look forward to getting back in there either on Thursday (the day I get home) or Friday. I did, however, go for a 40min jog 2 evenings ago with my girlfriend and a mutual friend (who's actually responsible for my girlfriend and I meeting a year ago), played frisbee for about an hour yesterday and plan on going to the beach tomorrow afternoon.
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  13. #42
    Eric L is offline Fourth Set
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    I have an analytical mind...forgive me for I need to indulge it. No pun or offense meant by all of this...

    Monday, your glycogen, general glucose levels and energy levels are higher. Most likely because you do not work, workout and exert as much physical effort during the weekend while maintaining a calorie upkeep. Your glycogen and energy levels become heightened and replenish and, Monday, it's easy - as it should be because you are addressing rest and recovery properly. This is why you like Monday's.

    Translation: Your not getting enough upkeep and rest during the week and by Friday, exhaustion catches up to you. Increase low glycemic or complex cars into your diet in the morning or evening depending on when you workout, if you care or want. Wether you like being exhausted or not is your choice, after all.

    Exhaustion = stress = thing that slows down recovery and gains (amongst many other things.) down to a halt. Yes you are getting gains, but, and I know I'm being a hard ass, but you're exhausting yourself and causing yourself to fall back, slightly - maybe a little more.

    I'll just say it:

    I haven't been in the gym during this trip, and I really look forward to getting back in there either on Thursday (the day I get home) or Friday. I did, however, go for a 40min jog 2 evenings ago with my girlfriend and a mutual friend (who's actually responsible for my girlfriend and I meeting a year ago), played frisbee for about an hour yesterday and plan on going to the beach tomorrow afternoon.
    This is all you need to do to have the level of fitness you really want.

    I mean if just being out and about while being physically active and meeting a young woman you love all at the same time the result is this:

    You connect with your intuition, lose weight, meet a lover and spend time enjoying life - all while being active and working out through fun activities instead of depleting yourself, entirely with huge compounds that cause you to be exhausted by Friday and hold you back from having an energy filled weekend. You don't get exhausted by playing Frisbee because that is a two plus player game and interacting with others gives us the kind of energy that doesn't get depleted. This, by logic, reason, emotion and every other variable is way more efficient than compounds.

    Why do we workout excessively again?

  14. #43
    Goldfish is offline Request Title Change from Admin
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    Oh yes, I do know that over the weekend I get twice as much recovery, thus squats feel easier. I see training M/W/F and finding M always feels lighter than F to be like microcycle periodisation. You build up, you build up, you build up, and then you recover and build up some more. But I know that if I went 72 hours between every session, I'd make far less significant gains, as experience all last year has taught me.

    I actually happen to really enjoy strength and power training. I do it because I love it. I don't love exercise, per se (doing things purely for the sake of breaking a sweat just pisses me off, while being active in a leisurely way, be it swimming at the beach or lugging massive weights around, makes me very happy), but I love training for specific goals. As an interesting sidenote, as far as I'm aware, because we're meant experience physical stresses, the physical stress of training (provided you don't overtrain) causes destressing. To the best of my knowledge, stress is a natural function that helps with getting food. When I am stressed, I usually want to do something hard and fast, such as a round of boxing, sprinting or some power exercises. While light, fun activities generally aren't stressful, it's the physical activities that are which seem to actually have very positive effects on destressing myself.

    This morning I did actually end up going into one of the gyms here. I didn't enjoy all the rust on the ends of the barbells, but sometimes you have to make do with what you've got. It's just as well that I went to the gym this morning, because it's looking like swimming this afternoon might not be an option...but we'll see.

    Wed 28/04/10

    Squats
    2x5x20kg
    1x5x30kg
    1x3x40kg
    1x2x50kg
    3x5x57.5kg

    Press
    2x5x20kg (felt noticeably light, which is very rewarding considering how recently this was a difficult work set for me)
    1x5x22.5kg
    1x3x25kg
    1x2x27.5
    2x5x30kg
    1x4x30kg missed the last rep (did get the bar up, but technique was shocking; I probably should have just left it at 4 reps), so I'll try and hit it next time I do Press, which I'm sure will be a success.

    Power Cleans
    2x3x20kg
    1x3x25kg
    1x3x30kg
    1x2x35kg
    3x5x37.5kg
    One good thing I can say about the gym I used is that their power rack is adjustable so that the bar rests as if there were 20's on each side, which is the perfect position. Go higher and you don't get enough movement to generate full power; go lower and it's harder to get technique right. Anyway, my cleans today all felt very natural and rather easy to perform. I look forward to being able to clean 60kg in the future, which I think will seem easier than 57.5kg because of the mechanically efficient position. But I don't expect to be able to do that for another 10 weeks or so.

    Chin Ups
    The assisted machine made things way too easy for the weight it claimed to take off. There was an arch in the movement of the machine, and it meant that it all felt about 20kg lighter than what I'm used to.

    2x5x-25
    1x5x-20
    1x3x-15
    1x2x-10
    1x2x-5
    3x5xbodyweight
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  15. #44
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    Fri 30/04/10

    Squats
    2x5x20kg
    1x5x30kg
    1x3x40kg
    1x2x50kg
    3x5x60kg

    [b]Bent Over Row[.b]
    2x5x20kg
    1x5x25kg
    1x3x30kg
    1x2x35kg
    3x5x42.5kg

    Bench Press
    2x5x20kg
    1x5x30kg
    1x3x40kg
    1x2x50kg
    3x5x55kg

    Deadlifts
    2x5x40kg
    1x5x50kg
    1x3x60kg
    1x2x65kg
    1x5x70kg

    I'm thinking of modifying things to save some time while training. Mainly, since rows and chins are accessory exercises, I'll put less emphasis on them.

    I'm thinking on Deadlift Day, I'll do my 5 warm up sets and 1 work set of Deadlifts, then 1 warm up and 3 work sets of Rows. On Power Clean Day, do 1 set of bodyweight chins, then all 5 warm up sets of Cleans, then a second set of bodyweight chins, then all 5 work sets of Cleans, then a final set of chins.
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  16. #45
    Goldfish is offline Request Title Change from Admin
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    Working out today in a couple hours. Monday was a public holiday (there's been at least 3 Monday public holidays since I started on Starting Strength; one for Easter, one for Anzac Day last week which was also my girlfriend's birthday, and yesterday was Labour Day) so I didn't get into the gym. But I'll be in today (Tuesday), Thursday, and for a long time on Saturday, doing SS in the morning and then spending 11am-4pm in the first class of a course I'm doing for 6 weeks on Pilates Matwork Instruction.

    I'm continually getting more and more psyched about the program I'm doing. Come next week I'll be squatting the most I've ever done for a full squat, I'll be deadlifting weights I haven't lifted in ages (and then some), I'll be bench pressing close to my 1RM from last time I tested it, and I'll be beating my PR's for press and power cleans.
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

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