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On November 03 2012 07:16 Malinor wrote:
Hit 10 Chin-Ups today, which was the goal I set at the beginning of this year (when I couldn't even do one). Bodyweight approximately 102,5kg. My goal weight for the end of the year was at most 105kg, which means I hit two goals already. There is no way I can hit my goals in the big lifts (OHP Squat Deadlift), but that doesn't really matter, next year when I won't have to lose weight anymore I will get to it. Last achievable goal is 15 Dips, hit 12-13 two months or so back, but I am not training those right now. So we'll see.
Just gave it a go after my normal programm today and made 15 Dips at ~101kg BW today. Third training goal achieved for this year.
My new goals until Christmas are:
Chins +10kg 3setsx5reps
Run a 5k below 25minutes.
That's about it.
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^congrats on the dips!
good luck with the 5k: 5 min per km is not an easy pace unless you've already trained somewhat
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that 5k goal is pretty tough. good luck malinor 
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Well, luckily I didn't just make that goal up on the fly. I run a 58 minutes 10k 5weeks back, and then something like 13:30 over 2,5k a couple weeks back. So I figured that 27minutes should definitely be possible, might as well try for 25. I did do three 1k intervalls with 200m walking in between yesterday, and went 4:44, 4:37, 4:58. So the speed is generally there, but endurance and mental toughness needs to be trained. Maybe I ask in the running thread for some additional advice, always following it anyways.
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Today:
Squat 1x5 60, 1x3 100, 120, 137.5, 5x2 157.5kg - Easy enough. I wanted to do a triple at the last set, but some guy suddenly started spotting me for no apparent reason, which made me lose focus.
BP 1x5 50, 65, 1x3 75, 1x2 87.5kg, 3-1-1-1-PR 100kg - the triple is a PR for reps, but I couldn't get past 1 rep after that set. I'm gonna try a single for 105kg on Thursday and then try 100kg for triples next Sunday again.
Chin ups 2x3 +30kg
Pull ups 1x3 +30kg
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On November 04 2012 23:13 Malinor wrote:
Well, luckily I didn't just make that goal up on the fly. I run a 58 minutes 10k 5weeks back, and then something like 13:30 over 2,5k a couple weeks back. So I figured that 27minutes should definitely be possible, might as well try for 25. I did do three 1k intervalls with 200m walking in between yesterday, and went 4:44, 4:37, 4:58. So the speed is generally there, but endurance and mental toughness needs to be trained. Maybe I ask in the running thread for some additional advice, always following it anyways.
Make sure you find a nice and flat course. I generally run 15 or so seconds slower pr. km if there is hills on the course. I do all my practice runs on hills tho, I love running in the woods lol
With those times on the 1k intervals I think you can do it. Also if you drop in bodyweight you will find it a lot easier.
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On November 05 2012 00:55 KOVU wrote:Show nested quote +On November 04 2012 23:13 Malinor wrote:
Well, luckily I didn't just make that goal up on the fly. I run a 58 minutes 10k 5weeks back, and then something like 13:30 over 2,5k a couple weeks back. So I figured that 27minutes should definitely be possible, might as well try for 25. I did do three 1k intervalls with 200m walking in between yesterday, and went 4:44, 4:37, 4:58. So the speed is generally there, but endurance and mental toughness needs to be trained. Maybe I ask in the running thread for some additional advice, always following it anyways. Make sure you find a nice and flat course. I generally run 15 or so seconds slower pr. km if there is hills on the course. I do all my practice runs on hills tho, I love running in the woods lol With those times on the 1k intervals I think you can do it. Also if you drop in bodyweight you will find it a lot easier.
Yeah, I will probably try it in mid december, and I should be 3-4kg lighter by then. Also I will run on a track in a stadium nearby, so the course will be flat (and exactly 5k  ).
My plan for next year is to go back into heavy strength training, so there won't be nearly as much running as there is now. So this is basically my only shot at achieving a kind of cool PR for myself . Not gonna lie though, those intervalls were pretty hard, but with a couple of weeks time, plus running more rested, I think I can do it.
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On November 05 2012 01:48 Malinor wrote:Show nested quote +On November 05 2012 00:55 KOVU wrote:On November 04 2012 23:13 Malinor wrote:
Well, luckily I didn't just make that goal up on the fly. I run a 58 minutes 10k 5weeks back, and then something like 13:30 over 2,5k a couple weeks back. So I figured that 27minutes should definitely be possible, might as well try for 25. I did do three 1k intervalls with 200m walking in between yesterday, and went 4:44, 4:37, 4:58. So the speed is generally there, but endurance and mental toughness needs to be trained. Maybe I ask in the running thread for some additional advice, always following it anyways. Make sure you find a nice and flat course. I generally run 15 or so seconds slower pr. km if there is hills on the course. I do all my practice runs on hills tho, I love running in the woods lol With those times on the 1k intervals I think you can do it. Also if you drop in bodyweight you will find it a lot easier. Yeah, I will probably try it in mid december, and I should be 3-4kg lighter by then. Also I will run on a track in a stadium nearby, so the course will be flat (and exactly 5k ). My plan for next year is to go back into heavy strength training, so there won't be nearly as much running as there is now. So this is basically my only shot at achieving a kind of cool PR for myself . Not gonna lie though, those intervalls were pretty hard, but with a couple of weeks time, plus running more rested, I think I can do it.
Always wanted to try and run a 5k on a track! Sounds like you can do it, 3-4kg in bdw lighter is a BIG deal.
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On November 04 2012 19:47 Malinor wrote:Show nested quote +On November 03 2012 07:16 Malinor wrote:
Hit 10 Chin-Ups today, which was the goal I set at the beginning of this year (when I couldn't even do one). Bodyweight approximately 102,5kg. My goal weight for the end of the year was at most 105kg, which means I hit two goals already. There is no way I can hit my goals in the big lifts (OHP Squat Deadlift), but that doesn't really matter, next year when I won't have to lose weight anymore I will get to it. Last achievable goal is 15 Dips, hit 12-13 two months or so back, but I am not training those right now. So we'll see. Just gave it a go after my normal programm today and made 15 Dips at ~101kg BW today. Third training goal achieved for this year. My new goals until Christmas are: Chins +10kg 3setsx5reps Run a 5k below 25minutes. That's about it.
So legit. Nice work Malinor! You are turning into a beast. I am looking forward to you making the chins goal
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Heavy front squat day. Goal was 6 reps @ 90kg but broke it with 9 reps. really good day in other words.
Next 5/3/1 cycle I'll replace them with regular squats. Hopefully there will be some carryover.
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Going for 190kg deadlift in a two hours, which should be an easy 10kg PR. I planned on hitting 200kg at the end of the next 5/3/1 cycle, but maybe I'll go REALLY apeshit for Teamliquid. <3 you guys. If my buddy is there I'll get a video.
YEAH BUDDY! Pulled 190kg. Was heavy as holy fucking ass though, so didn't go for 200kg. Come at me Funkie, come at me.
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Cycle 1 done with a short recap:
Squats - 97,5kg x 12, 102,5kg x 10, 110kg x 10
Bench - 60kg x 15, 62,5kg x 13, 67,5kg x 10
DL - 130kg x 15, 140kg x 6, 147,5kg x 5
MP - 45kg x 6, 47,5kg x 8, 50kg x 5
Moved the training maxes up 2,5kg on BP/MP and 5kg on SQ/DL.
Today's workout:
Squats: 102,5kg x 14.
Died and called it a day lol.
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England2656 Posts
Just found out I should have been doing 1 set of 5 deadlifts, not 5 sets of 1RM.
Not sure how I didn't realise until now but hey, will sort that out from now on. I actually feel real dumb about it. I know I can do 125kg for 3 so will drop to 100 and build up from there.
Also, a friend of mine who also does strength training (has done for a while) recommended a week or two of 60% lifts 3x8 to help the CNS (or something, I can't remember exactly). Is that a worthwhile pursuit and something I should try in the near future? He said it would help if I'm plateauing heavily.
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On November 06 2012 03:38 Flicky wrote:
Just found out I should have been doing 1 set of 5 deadlifts, not 5 sets of 1RM.
Not sure how I didn't realise until now but hey, will sort that out from now on. I actually feel real dumb about it. I know I can do 125kg for 3 so will drop to 100 and build up from there.
Also, a friend of mine who also does strength training (has done for a while) recommended a week or two of 60% lifts 3x8 to help the CNS (or something, I can't remember exactly). Is that a worthwhile pursuit and something I should try in the near future? He said it would help if I'm plateauing heavily.
How long you have been lifting, the specificity of your routine, and your overall intensity all play roles in determining the necessity of a deload. To be frank, most people don't go hard enough frequently enough to justify deloading more than 2-3 times a year.
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It feels so hollow to go lift without squatting and deadlifting. So depressing 
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Front Squat to 170 then triples at 140 145 150. Snatch to 110 then almost killed myself at 120. Cj to 130 the some bench and pull ups
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bench something like 70kg ??-11, 75kg 6?-6??
dead 100-105kg 6?-5?-5?-5?
squat 60kg 9-9-9 ish
lat pulldowns
40kg dumbell holds (for grip/forearm) 5x15s
3x5-6 15kg curls
bench was a bit disappointing but wont be long till im back at 80kg (for the third time?) since i done 11 reps at 70kg at least once. just gotta put the weight up a bit
im loving the dumbell holds at end of workout. might add dumbell shrugs aswell
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On November 06 2012 09:47 mordek wrote:It feels so hollow to go lift without squatting and deadlifting. So depressing
I hear you brother. Been on a 4 week (back)squat and deadlift hiatus myself and it really messes with my motivation, and selfconfidence tbh.
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infinity21
Canada6683 Posts
On November 06 2012 10:38 theJob wrote:Show nested quote +On November 06 2012 09:47 mordek wrote:It feels so hollow to go lift without squatting and deadlifting. So depressing I hear you brother. Been on a 4 week (back)squat and deadlift hiatus myself and it really messes with my motivation, and selfconfidence tbh.
Take the chance to work on your upper body, be it chins/bench/OHP. I managed to get my bench to 230x5 in a couple of months when I couldn't squat, deadlift, OHP, or do chin-ups due to various injuries overlapping lol
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I was unable to squat for approximately 1.5 years, you guys should consider yourselves lucky!
Today:
Snatch 5x40, 4x60, 3x1 70, 3x80, 2x90, 1x100 kg - felt pretty good, will try to go above 100 next time (100 is my PB)
Front squat 3x5 100 kg (these were hard and this is what happens when you can't squat for more than a year)
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EPT
