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lol
I started going to the gym yesterday (wednesday)
went and did 5x5 110kg.
Today (thursday) went and did 5x5 115kg.
Tomorrow (friday) is 120kg 5x5. but My legs are killing me, the worst idea I had this last year was to stop working out, fucking dumb of me. also, I'm working out fasted and I feel pretty fine. fun times. ;p.
(hate you for this routine dimsum! but I'll stick to it and see what I can progress).
I also did some dips, presses, chinups, hanging leg raises and random stuff. I still need to hit the other core lifts (clean and deadlift). I can't wait to start deadlifting and doing some C&J's.
GOGOGOooo
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On January 11 2013 12:38 AoN.DimSum wrote:
how did you make that format malinor?
Just hit 'quote' for one of my posts and you can see how I wrote it. You use [-code-]1234567[-/code-], just delete the - -.
In each line you have to work with tab stops. Every column needs to be seperated with pressing tab once. And if you didn't use too much text in one column, it will look nice and neat. I do that in a word document and just copy it in here.
I got tired of the '3x5 means setsxreps or repsxsets?'-problem, and that solves it quite nicely. And while it is nice for single workouts, I do it to have a nice overview over all my workouts. At the moment it looks like this:
+ Show Spoiler +
SQUATS
Back Squat
date weight sets reps
02.jan 100 5 5
06.jan 120 1 11
08.jan 105 5 5
Front Squat
date weight sets reps
04.jan 80 3 3
10.jan 85 3 3
PRESSES
Overhead Press
date weight sets reps
02.jan 50 5 5
06.jan 60 1 8
08.jan 52,5 5 5
Push Press
date weight sets reps
04.jan 67,5 3 3
10.jan 70 3 3,3,5
Dip
date weight sets reps
04.jan bw 3 12,12,10
10.jan +5 3 8
PULLS
Deadlift
date weight sets reps
06.jan 135 1 12
Chin Up
date weight sets reps
02.jan bw 5 5
08.jan +5 5 5
Pull Up
date weight sets reps
06.jan bw 3 7f,6,6
Pendlay Row
date weight sets reps
04.jan 70 3 8,10,8
10.jan 70 3 10
OTHER
Hanging Leg Raise
date weight sets reps
02.jan bw 2 6f,6
08.jan bw 2 8,7
Dragon Flag (negatives)
date weight sets reps
04.jan bw 2 3
06.jan bw 2 3
10.jan bw 3 2
You kind of can only efficiently record top sets, but that is fine with me. And you cannot bold anything within this format (it's for programming code as far as I know).
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Dragon flag negatives? Sickkk. Do you use a bench or something?
This morning:
Chin-ups 45lb 3x5
OHP 110lb 3x5
Squat 55lb 5x6ish Had to swallow my pride and put 10lb on the bar. It doesn't really matter. I'm going to fix this.
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Well, negatives just means that I cannot do a legit one right now, or at least not with full depth and straight legs. I can rep out an ugly one though. So negatives doesn't mean some weird hard variation. A normal one is quite challenging enough at my bodyweight I think.
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On January 11 2013 23:21 Malinor wrote:
Well, negatives just means that I cannot do a legit one right now, or at least not with full depth and straight legs. I can rep out an ugly one though. So negatives doesn't mean some weird hard variation. A normal one is quite challenging enough at my bodyweight I think.
Oh I know. It's just knowing your story and everything it's exciting! I've been wanting to do those as well and I'm happy to see you working on them is all 
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New year I guess, hopefully I won't have so many injuries and illnesses again that keep me from working out properly, here are my current stats:
178cm, 70kg (started at 60)
bench 67.5kg 5rm
squat 85kg 5rm
deadlift 110kg 3rm
press 40kg 5rm
been working out 5 and a half months. still pretty much babby lifts, but I'm getting there. Just got off a 2 week break (them flus..) and hit a 2 new PRs. Time to continue my permabulk. Think I'll post some more stats when I hit lmao2plaet!!1! on the squat~
btw, I'm reading SS the book right now, really a good read.
might also mention some goals:
-goal till end of march is reaching 75kg bodyweight, then I'm done with my civil service and I can focus much better on lifting, might even pick up oly lifting, which leads me to my next goal
-picking up oly lifting before I enroll in a university
-getting my resting heart rate down (not sure where I'm standing atm), dat dere cardio
just measured it, sitting in front of the pc it's at 64, rhr is measured directly after waking up though, don't think it'll change too much though, I guess getting it down to 50 sounds realistic? I'll refine this goal on the go
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haha most appropriate misspelling.
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My legs actually feel pretty good today Crazy how fast our bodies adapt to things!
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Worked up to bs 185x2 and then snatch 120 Cj 140 not bad for being hungover but 3 of my friends PRd lol. My 77kg buddy hit 90kg snatch cold twice then jumped to 110 to tie pr, then hit 90 125 132(pr) Cj. He was mostly just fucking g around and ended up with multiple PRs in under 10 total attempts. Funny how things work
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mon -
bit of everything
wed -
bench 80 6-6-6
dead 115 5-5-5
sq 65 9-9-9 ish
pullup 15 singles
thurs -
gave in an assignment phew
sat -
ohp 50 7-7-6
pclean 60 15+ singles (lots of almost-fainting)
sq 70 5-5-5
pullup 15
as u can see i had some time off again (not too much more than a week) and dropped from 7-7-7 bench, hopefully ill get it back on monday though (he says)
https://docs.google.com/spreadsheet/ccc?key=0AjIvzoW04fGQdHl2cl9wU3ZnZndCNlN1OC1EWm14RlE
eh, looking at that, i pbed OHP today and didnt realise lol. shame about the last rep
i started smoking again. will have to quit week after this (after i get 3 more assignments done).
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I bought some jack3d micro, that thing is the bombbb. Been using it for a week now, it gives you absolutely no jitters and I haven't crashed after - just good clean energy.
Today:
FS 105kg x 1 x 5
sn up to 60kg
CJ up to 95kg (new year pr)
sn pull 70kg x 3 x 3
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apparently thats banned in the uk :3
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Dips:
bw x10; 75 lbs x10; 125 lbs x5; 160 lbs / 72.5 kg x5,5,5,5,4,3
Not a bad dipping day for me.. I think I'm going to try to hit 145 / 66kg next time for sets of 9 or 10.
Bring it on 100 kg!
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That's pretty much 5x5 at 72.5kg. 100kg for 1 rep suddenly seems like a reasonable goal. But it's still insane. How will you even put that much weight on you? 5 plates hanging on a belt doesn't sound like the best idea.
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12.01.2013
bw: ?
Back Squat
weight sets reps
127,5 1 9
Overhead Press
weight sets reps
63,5 1 7
Deadlift
weight sets reps
142,5 1 11
Chin Up
weight sets reps
+12,5 1 4f
Dragon Flag (negatives)
weight sets reps
bw 3 3
Everything stronger than last week. The first Dragon Flag might even have been a real one with good form, I will do a video soon and let eshlow be the judge.
I have also rediscovered the benefits of warming up properly. That involves some elliptical at the beginning to get the blood flowing, but also to take the sets which lead up to the top-set seriously with enough reps. I.e. last year for Squats I would probably have done 120kgx2 as the last set before 127,5kg, to conserve strength. But now I do 120kgx5 and it feels as if this works much better to prepare my body for the max effort.
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Fs 100 130 150 160 170
Snatch 115x10 (only one miss) then 125. Wasn't moving real fast but my technique was on so it didn't matter
Cj 70 110 140x 140 150x
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So I've finished my second week of Smolov Jr for press, and feeling good.
I'm actually kind of surprised by how easy it has been so far. I know next week is going to be horrible, but I haven't had any soreness or anything in my upper body. Feeling strong.
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On January 13 2013 05:02 Deadeight wrote:
That's pretty much 5x5 at 72.5kg. 100kg for 1 rep suddenly seems like a reasonable goal. But it's still insane. How will you even put that much weight on you? 5 plates hanging on a belt doesn't sound like the best idea.
My altus dipping belt has 5 of the 25 lbs plates, and a 35 lbs in a backpack... 125 + 35 = 160
I've figured that the Altus dipping belt can hold 150 but it's a little shady for me to put that much on it.
A regular chain belt can hold 4 of 45s I think.
The last time I set it up I had the Altus do 100 + 60 in one backpack + 25 in another + the neck weight hanging
So yeah, it's interesting to say the least.
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any ideas on how to get rid of doms super fast?
I started going on wednesday @night, went thursday @morning, and by thursday @night I was dying of doms. Friday, I couldn't even move properly (I know it's not injury) and today I think I pulled my abductor helping my dad move water bottles. :/
fuck?.
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South Africa4316 Posts
On January 14 2013 12:28 funkie wrote:
any ideas on how to get rid of doms super fast?
I started going on wednesday @night, went thursday @morning, and by thursday @night I was dying of doms. Friday, I couldn't even move properly (I know it's not injury) and today I think I pulled my abductor helping my dad move water bottles. :/
fuck?.
I had exactly the same thing after the first session back in the gym. Had to skip a session last Friday because I couldn't even get close to parallel with bodyweight squats. I did a light day the first time I could get to gym again, and then continued as normal the next week with no serious DOMS. I think you're just going to have to suffer for two weeks before it goes away.
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EPT
