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Pat_AE86

Pat_AE86's Training log

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Hi all, I injured my wrist a fortnight ago powercleaning and it's just getting better so i thought i would keep a log to keep me on track and lift my enthusiasm. Bit of background: 6' tall, 21yo. Had done some training in the past on and off, typical upper body rubbish with no diet and no progress hence on and off. Started the Skinny guy routine in mid March 08 at about 68kg pretty lean, kept it up for 3-4 months before mixing things up a bit. Now 84kg not as lean lol.

_______________17/03/08_____________07/10/08__________Goal__________Current PB

Weight___________68kg________________84kg____________90kg____________82kg

Squat____________50kg________________120kg___________140kg____________130kg

Deadlift__________60kg________________140kg___________180kg____________170kg

Bench___________80kg_________________100kg___________100kg____________110kg

PC______________40kg_________________80kg____________100kg____________110kg

MP______________40kg_________________70kg____________BW ______________80kg

 

95kg PP

115kg Jerk

Clean and Jerk 105kg 29/8

Snatch 75kg 14/8

 

Diet:1cup oats + whey200g tuna in oil with salad or bread6 eggs and bacon in salad200g tuna/chicken in salad400g steak with veggies250g cottage cheeselots of milk and nuts through the day

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Monday 06/10/08

 

Ive been squatting the past two weeks due to the wrist, all goes well should be back to normal this week.

 

Breathing squats

85x20

85x15

 

Chins 15

 

Some light pressing and pulling

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Great diet there Pat, mine looks very similar to that(when i actually stick to it).

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Thanks Pat O, its worked a treat so far. The portion sizes trailed off for a couple of months but i've ramped it back up again. Its a struggle some days! :)

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Wednesday 08/10/08

 

Warm up - Overhead Squats

Bar x15 (damn these are hard!)

 

Breathing Squats

90x20

90x15

 

Military Press

40x6

60x6

60x6

60x6

 

Bent Rows

60x8

80x8

90x10

Wrist started aching so left them there.

 

Dips

18

15

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Saturday 11/10/08

 

Breathing Squats

95x20

95x15

 

Military Press

62.5x5

62.5x5

62.5x5

62.5x5

62.5x5

 

SLDL (bar level with toes)

60x8

80x8

90x8

100x6

 

Chins

14

4 <_>

 

Comments: Wrist is feeling better, still avoiding power-cleans till i get the instructional DVD though :P .

Edited by Pat_AE86

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Monday 13/10/08

Weight this morning: 85.5kg

 

Breathing Squats

100x20

100x15

 

Military Press

65x5

65x5

Wrist bending too far back so dropped the weight and focused on form.

 

Bent Rows

95x6

95x6

95x6

95x6

 

Dips

19

10

 

Comments: Not 10 days ago the most i could squat was 6 reps at 100kg, one week of breathers and more food made a hell of a difference! I might try daily knuckle push-ups and/or wrist curls to strengthen my wrists. it's giving me the s**ts. <_>

Edited by Pat_AE86

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Coming along well mate. But if you can squat 100kg x 20 reps you have alot more than a 120kg 1rm in you. You should be looking at 145kg+ at least.

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Thanks Nick :). I'm planning on going till 120x20 before trying a new 1rm, so long as my heart can take it!

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Wrist is sore again after a mis-rack while pressing last night. The actual pressing isn't what f**ks it; it's the sharp jolt while catching from awkward angles. :angry:

 

More rest, lighter weights, no pressing progress for another 2 weeks. It'll give me a chance work on form for the heavy presses anyway, more injuries were only a matter of time with the way it was bending. I think a wider grip with elbows further out to the side might help too.

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Thursday 16/10/08

 

Warm up - Overhead Squats

30x8

 

Breathing Squats

102.5x13 (stuck at bottom of 14)

102.5x9 (stuck at bottom of 10)

 

Military Press

55x8

55x7

55x7

 

SLDL

100x8

100x8

100x8

 

Chins

13

7

 

Comments: Talk about plateau, those squats were damn hard. Oh well, same weight next time!

Edited by Pat_AE86

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Monday 20/10/08

 

Overhead Squats

40x8

 

Front Squats

40x8

50x8

60x8

 

Military Press - grip a few inches wider, helped keep wrists straight.

60x8

60x7

60x6

 

Hang Pulls

60x6 Feeling pretty uncoordinated with these

65x3

70x3

70x3

75x3

 

Bent Rows

97.5x6

97.5x5

97.5x5

 

Calf Raises 100kg

 

Dips

19

16

 

Grippers each hand

Tx8x1

#1x5x3

 

I've been watching those Squat Rx videos and it turns out my back is rounding at the bottom of my squat as i go below parallel. Trying to rectify this with o/h and front squats. Never tried front squats before, they were fun, good for stretching the wrists too. Got some COC Grippers this week for wrist strength.

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How is your flexibility when squatting? Perhaps that might have something to do with the rounding.

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Hi Ryan, not as good as i thought. I can go ATG no problem but a lack of hip flexibilty causes the natural curve of my spine to straighten at the bottom of the squat. The front squats and O/H squats seem to help as they force perfect form, should see an improvement in a couple of weeks with any luck. :)

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Oh i've started doing some general stretching after workouts too.

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I found that doing more glute stretches helped me, in addition to the usual stretches.

 

That and practicing what's in this article. Might look stupid, but it helped.

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Cheers mate, great article B) . I'll practice and report my progress in this log.

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Thursday 23/10/08

 

Front Squats

60x8

70x8

75x8

 

Military Press

60x8

60x8

60x5

 

SLDL

102.5x8

110x6

110x6

 

Chins

13

5

4

 

I feel like im not using my lats enough when doing chins but my biceps too much. I use a pronated grip fairly wide. Still working on hip flexibility, it seems to be improving.

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Saturday 25/10/08

 

Front Squats

60x8

80x8

80x8

80x8

 

Military Press

62.5x8

62.5x8

62.5x8

 

Bent Rows

97.5x7

97.5x6

97.5x5

 

Dips

19

14

 

Flexibilty is improving, front squats feel much harder than back squats! Back into the 20 reppers soon. Very happy with military press today, can't wait for 70x8.

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I feel like im not using my lats enough when doing chins but my biceps too much. I use a pronated grip fairly wide.

 

I'm the opposite, i'm really good at using my lats compared to my arms and I think thats what helps with my chins. Keep it up mate.

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Cheers mate, i think its something to do with my form, it felt a bit better tonight anyhow.

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Monday 27/10/08

 

Squats

60x5

80x5

100x5

110x5

115x2

102.5x5

 

Military Press

60x8 - miscalculated weight doh! :rolleyes:

65x5

65x3

 

SLDL

110x8

110x8

110x8

 

Chins

13

1

2

3

4

5

3

 

Shoulders were bruised today so I did back squats. The movement feels different after all those front squats. Knees felt sore, they probably need a break, or more food.

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Thursday 30/10/08

 

Bench

60x8

80x8

85x8

90x5

 

Then the following complex as fast as possible:

60kg Squats x 30

40kg Powerclean(each rep) and Press x 30

60kg Deadlifts x 30

10 chins

10 dips

Collapse on floor

 

Tried something different today, I'm very unfit it seems :stretcher: . Picked a good night too; 35deg, no breeze...

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Monday 03/11/08

 

Breathing Squats

102.4x14

102.5x10

 

Military Press

65x7

65x5

65x5

 

Bent Rows

97.5x6

97.5x6

97.5x6

 

SLDL

112.5x8

112.5x6

 

Dips

15

12

 

Been trying to up the intensity for fitness so i did the exercises with shorter breaks, i might try adding tabata thrusters or judds at the end as well. I need to clean my diet up too, the last couple of weeks it has been a bit dirty so i feel like a fat mess :P . Weight is between 84 and 86kg still.

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Thursday 6/11/08

 

Squats

60x8

80x8

100x8

110x2

 

Military Press

65x7

65x5

65x3

 

Bench

60x8

90x3

85x4

85x4

 

Chins - focused on form to use lats more, absolute dead hang each rep

10

6

 

Tabata Thrusters

10kg dumbbells - couldn't finish!

 

Not my best performance today but on the plus side my flexibility with squats has improved, the movement is slightly different so feels a bit new. I was drenched in sweat after the second set of squats, it is fkn hot! I was hopeless at Tabata, lots of room for improvement.

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Saturday 08/11/08

 

Breathing Squats

102.5x12

102.5x5

 

Military Press

65x6

65x6

65x7 :huh:

 

Bent Rows

97.5x8

97.5x7

97.5x7

 

SLDL

112.5x8

112.5x8

 

Dips

17

12

 

Tabata Thrusters

10kg dumbbells - still couldn't finish but improved from last time

 

Squats are weaker but as before my form is better and I'm not sacrificing form to get extra reps. I keep going till i get stuck in the hole.

Edited by Pat_AE86

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Monday 10/11/08

 

Squats

60x8

100x5

110x5

110x2

110x2

110x1

 

Military Press

65x8

65x7

65x5

 

Bench

60x8

90x4

95x1

85x6

 

SLDL

115x8

115x8

 

Chins

1,2,3,4,5,3,1,2,1

 

Tabata Thrusters

10kg dumbbells

Edited by Pat_AE86

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Thursday 13/11/08 BW 84kg

 

Squats

102.5x6

102.5x6

90x6

90x4

 

Military Press

65x8

65x5

65x5

 

Bent Rows

100x7

100x6

100x5

 

Tried a couple of high pulls with the 100kg on the bar

 

SLDL

117.5x8

117.5x4

 

Dips

20

10

 

Tabata Thusters

10kg dumbbells

 

I'm going to take a week off squats as my quads have been feeling strange the last week or so and I'm not getting anywhere. Happy with the 20 dips, last time i managed that i was 70kg!

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Sunday 16/11/08

 

Military Press

67.5x6

67.5x5

67.5x4

 

Bench

60x8

90x7

90x4

90x4

 

SLDL

120x6

120x6

120x4

 

Chins

8,6,4

 

Tabata Thrusters

10kg dumbbells

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Started a new diet on Saturday:

 

7am

whey shake, oats, banana

 

9:30am

4 eggs, fruit, nuts

 

12pm

~200g Kangaroo mince or chicken, Peanut butter sanga

 

2:30pm

180g tuna, Peanut butter sanga

 

5pm

~200g Kangaroo mince or chicken,

 

7:30pm

meat and veg dinner

 

10pm

250g cottage cheese or whey shake

 

2am

whey, milk, ice cream, peanut butter, 2 eggs -shake

 

Friday i was 84kg, this morning hit 85.9kg.

 

*Edit: got too hungry between meals today so added more food

Edited by Pat_AE86

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