Squats that coming over the hill....

cc87

Right so heres goes nothing......
Been going to the gym for bout 7 months now but the first 3 months were spent on a useless waste of time programe so for the last 4 months ive been slowly getting onto a better one and right now (after a bit of lurking on this forum) its based around squats, deadlifts, bench and chins along with various assistance exercises.

Stats: 23, 71kg, 5ft11
Bench: 60kg
Squat: 90kg (Overhead Squat 45kg)
Deadlift: 97.5kg

Those are all 2/3 RMs really, never tried to find my 1 RM....just wanna keep building up the weight.
Ive always been a lot weaker in the upper body than lower so im finally starting to get some strength going there.
My core is starting to be the sticking point now in the squat but its my weak ass shoulders and arms that are stopping me in the OH squat
My grip in my right hand (my bad hand) is really starting to prevent me from getting more reps in at the high weights on the deadlift so have started trying to improve my grip strength

Anyway il see how long il keep logging on here, wont be here too often id say cos of a lack of regular internet access but when i can il update it.

cc87

As i said i cant get online too often but anyway quick update....

No change to squat or bench....gonna test them out on sunday

Deadlift, 1x 102.5 ......managed it easily enough no hitching or pausing on the lift
Overhead Press 2x 37.5 ......struggled to get the 2 reps at this weight, but i really need more shoulder work as i feel there my weakest points

Decided to start doing hang cleans as well for the first time the other day.....and after slowly building up the weight I finally called it a day after 2x 52.5.....really need to work on my technique for this one, was all over the place by the time the weight was decent

Tried out weighted pull-ups as well.....only 5kg but still...went something like this
1x5 (+5kg)
1x4 (+5kg)
1x5 No weight
1x4 No weight
1x2 No weight

Bit by bit the weight is building up on most lifts

Magic Eight Ball

I love the title of your log man!

itsallaboutheL

Trevor Coulahan wrote: »

I love the title of your log man!

+1

was just comming in here to say that

cc87

Trevor Coulahan wrote: »

I love the title of your log man!

itsallaboutheL wrote: »

+1

was just comming in here to say that

Its the only good thing about the log really!!

cc87

ok so.....

Hit 100kg on the squat today squeezed one slow rep at it
Went something like this...
90kgx3
92.5kgx3
95kgx2
98.5kgx1
100kgx1

Moved my OH squat upto 47.5kg as well
My arms were crazy shakey during it tho...had to push press the bar into position from 40kg+.....dont think il be making much progress here until my shoulder pressing comes along

The bench is still at 60kg....but getting in more sets + reps at the lower weights soo making progress anyway....think il stick with DB press for a while now and come back to the bench later

cc87

Deadlifts up again today....
2x10 60kg
2x10 80kg
2x8 100kg
1x5 110kg
1x2 115kg
1x1 117.5kg

I can smell that 2xBW deadlift :P

Have started doing more DB pressing than before, tried out my bench earlier but still caught at 60kg but managed 2 sets of 2 at 55kg.....im too impatient for all this slow progress!! ......god dam my weak arms and chest!!


Threw in some pullups +5kg as well just cos the bench annoyed me!! :rolleyes:

Have started adding in more core work at the end of my sessions now cos i can really feel it working during the high squats and deadlifts



P.S. My hands are sore the whole time now.......my grip is catching me on the deadlift......get the feeling i could add a few more kg onto the lift if it wasnt for the grip on my right hand!!!

Forgot to say im weighing 72.8kg now as well!!

cc87

Squats today....
40kg 2x10
60kg 2x10
80kg 3x5
90kg 2x5
100kg 1x3
102.5 1x2
105 1x1
107.5 1x1

My hip flexor in my right leg felt really tight after the weight reached around 90kg, gonna need more stretching here

Started doing decline and incline benching as well to help improve my bench

cc87

Ahhh deadlifting

60kg 2x10
80kg 2x10
100kg 2x5
110kg 1x5
120kg 1x1 (PB)
122.5kg...duno if this counts as a PB...got the bar off the ground, got my legs and body straightened......grip then failed on my right hand causing the bar to bang off the ground. This got me looks off nearly everyone for disturbing their bicep session and an instructor asking me to "relax"

60kg 2x10 (drop set)

Anyway......considering buying gloves or chalk to aid my grip as well other grip strengthening thingys like towel pull ups

Neutral grip pull ups
2x5
1x4
2x3......wanna get 5x5 and then move onto chin ups

Db Press
14kg 2x10
16kg 2x10
18kg 2x8
22kg 2x6
24kg 2x5

Did some OH squats and core as well then

Happy overall although my grip is pissing me off now!! :mad::mad:

cc87

Havent had time to make it to the gym as much as i want lately.....college stuff...need to get stuff done before rag week!! :P:P

But anyway....
Bench...
20kg 2x10
30kg 2x10
40kg 2x10
50kg 1x5
55kg 1x3
60kg 1x2
62.5kg 1x1 (pb)
65kg 1x1 (pb)
67.5kg.....fail
Think i could have made the 67.5 if i gave myself a bit more of a rest after the 65 but gonna get it soon

Did some deadlifting and military pressing after
Have started switching to sumo style dl after i go above 70kg and finding it much easier to lift with.....although grip is still terrible!

Sangre

Don't buy gloves for DLing. They widen the bar and actually make it harder to grip. Invest in some liquid chalk first. Also try to squeeze the bar when DLing.

Magic Eight Ball

cc87 wrote: »

Anyway......considering buying gloves or chalk to aid my grip

Don't do it man.
Farmers walk will sort out your grip.

cc87

Sangre wrote: »

Don't buy gloves for DLing. They widen the bar and actually make it harder to grip. Invest in some liquid chalk first. Also try to squeeze the bar when DLing.

Trevor Coulahan wrote: »

Don't do it man.
Farmers walk will sort out your grip.

Cheers lads....decided to stay away from max lifts for a while and have been working higher reps at lower weights.....squeezed out a 3x8 100kg on the deadlift the other day and a 2x5 100kg squat

Must get back into updating this more often....

cc87

Gotta laptop...i be updating this mofo the whole time now!!

RAG week killed me....a week later and im still not right.....

Been to gym few times this week...no max lifts for a while

Started doing hanging knee raises......i feel ghey doing them....

Rowing is painful.....doing intervals on the rower may possibly be death...

New season starting.....fitness testing....100m in 12.55.....need training!

More results to follow....same bat time same bat channel

cc87

I am useless at this keeping a log thing!!

New stats: 73.5kg Bodyfat 10.1%

Todays Workout

Tested max deadlift for the first time in about 2 weeks
2x8x60kg
2x5x70kg
1x5x90kg
1x5x100kg
1x3x120kg
1x1x130kg (PR)
1x1x132.5kg (PR)

3x8x60kg Drop set

Db bench Press
2x8x14kg
2x8x16kg
2x8x20kg
2x5x24kg

OH Squats
2x8x20kg
2x5x30kg
1x5x35kg
1x5x40kg
1x5x45kg

Chin Ups
1x5 +5kg
1x4 +5kg
1x3 +5kg
1x5 BW

Hanging Knee Raises
3x8

Rowing Intervals
30s on, 1min off x6

Happy with the deadlift,especially cos my grip wasnt a problem at all, although my hands are covered in blisters from deadlifting and the hanging knee raises!!

cc87

Deadlift
2x8x70kg
2x5x90kg
1x5x100kg
1x3x110kg
1x3x120kg
1x1x125kg
1x1x130kg

Pull-ups
1x5,4,4,3,2

Front Squats
2x8x40kg
2x5x60kg
1x5x70kg
1x2x70kg

Back Squat
2x10x70kg
2x8x80kg

Ab Pulldown
1x15x50ish kg
3x12x65-70kg

Glute Ham Raise (have to use lat pulldown machine for this)
2x8
2x5

Knee Raises
3x8

Rowing Machine Intervals
30s on, 1min off x6

Concentrating on deadlifts more these days, hoping to get a 2xbw soon. Although i ripped a callous today so wont be able to go too heavy for a few days now.

Switched from weighted chin-ups to BW pull-ups today as well, happy enough with the number of reps. Will stick at BW for a while before trying any weighted ones

Front squats were ok, it was pain in one of my wrists more than the weight that prevented me from doing any more reps in this. Must work on wrist flexibility somehow!!

Back squats just cos i like to do them,went deep on the 70kg, just broke parallel on the 80kg

Tried Ab Pulldowns as well today, went well i think. Although im not too sure of the weight cos the weightstack only has markings upto 40kg. But i think it only goes up to about 80kg.

Threw in GH raises as well. Had to use the lat PD tho but still seemed to work well enough, although by the last set i was all over the place on them!!

Gonna change up something on the rowing intervals cos i dont think there hard enough

cc87

Arsin about really.....

SLDL
2x10x40
2x8x60
2x8x70
2x5x80
2x3x85

Deadlift

5x5x100
1x120
1x120......and ripped another callous thus ending my deadlifting for the night

Bench
2x10x20
2x10x30
2x8x40
3x3x50

Ab Pulldown
Dunno weight....next weight down on weightstack from the last day
3x12

Chin-ups (Neutral Grip)
4xBW+5kg
4xBW+5kg
5xBW
4xBW

Glute Ham Raise (Lat Machine)
3x8....form always goes to muck on last set

Hanging Knee Raises
3x8.......managed to touch knees to elbows for a few reps on the first set

Rowing Machine
4x500m....1min rest
1.57, 2.01, 2.00, 1.56
Was only gonna do 3 500m but decided fcuk it...managed fastest time on the last one as well! That predicted finish it shows messes with your head to make you go faster!!

Was gonna do some front squattin tonight but gym was crazy busy and didnt have to wait around for de squat rack.

Weight 74.5kg
Bodyfat 11%