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Paullie

Paullies Training Log

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Starting Stats

 

31yo male

81kg

178cm

 

Current Stats

 

31yo male

90kg

178cm

Starting Bests

 

Bench - 92.5kg

Squat - 90.0kg

Deadlift - 120.0kg

 

Current Bests

 

Bench - 125kg

Squat - 150.0kg

Deadlift - 170.0kg

Overhead - 95.0kg

Clean - 80.0kg

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26/12/09 - Friday routine

 

730am

 

Bent Rows - Difficult towards end, will put more weight on next time.

60kg x 8

70kg x 8

70kg x 8

 

Clean and Press - Same as above.

50kg x 3

55kg x 3

55kg x 3

55kg x 3

60kg x 3

 

Squats - Will start this set next time on around 55kg.

40kg x 10

50kg x 10

52.5kg x 10

55kg x 10

57.5kg x 10

 

Yesterdays meals (25/12/09):

 

7am - Protein Shake (+ 2 bananas, strawberry, raspberry, milk, 100ml egg white).

730am - Oats and milk.

10am - Two tuna salad sandwiches on multi grain bread.

1230pm - 8 prawns, ham, turkey, pumpkin, salad.

330pm - 4 prawns, ham, turkey, pumpkin, salad.

660pm - Ham, fish, salad, pumpkin.

650pm - Protein shake (100ml egg white, 2 bananas, strawberry, milk).

900pm - Tuna, rice, salad, milk.

 

Snacks through day included almonds and milk.

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Do the exercises in the order theyre written

 

forget about 60 seconds rest

 

All work sets are done at the same weight, does not include warmups

 

Dont be afraid to load up the squat bar

 

Challenge yourself, put 70kg on the squat bar and bust out 5 x 10, rest as long as you need.

 

40kg x 10 does not constitute a set of squats..............ever

 

For this to work, you may need to push yourself :whistle:

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Thanks Markos, I was actually pretty disappointed with the training session myself, I felt I should have annihilated myself, but I hadn't.

 

I'll do the exercises in order, and take the rests I need.

 

Looking forward to tomorrow.

 

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OK, just got back from the gym, I just had to go, I felt like a lazy kant.

 

Pushed out squats:

 

70kg x 10

70kg x 10

70kg x 10

70kg x 10

70kg x 10

 

Will add 2.5kg next time. Was pretty tough.

 

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28/12/09 - Monday

 

Morning weight - 81.2kg

 

730am

 

Squats - This was difficult, on my second set I did not think I would make 20, I did.. just, legs shaking all the way after 15th rep.

72.5kg x 20

72.5kg x 20

 

Bench Press - My strong point compared to my other lifts, want to progress the weight. I'll start on 77.5kg next time.

80kg x 4 (over-estimated starting weight)

75kg x 3

75kg x 7

 

Deadlifts - I could not believe how difficult deadlifts were after a difficult set of squats. I thought I could comfortably do 100kg deadlifts for the set, I was wrong. Will up the weight.

80kg x 3

80kg x 3

80kg x 3

 

Military Press - Fairly difficult, was concentrating to prevent myself hyper-extending my back. Will up weight.

50kg x 5

50kg x 5

50kg x 5

50kg x 5

50kg x 5

 

I can see why this routine is only done 3 days, I need to recover after this morning.

Edited by Paullie

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30/12/09 - Wednesday

 

Morning weight - 82.0kg

 

600am

 

Squats

75kg x 10

75kg x 10

 

Push Press

60kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

 

SLDL

50kg x 15

50kg x 15

 

Bench Press

77.5kg x 5

77.5kg x 5

77.5kg x 5

77.5kg x 5

77.5kg x 5

 

First time I've done SLDL. Really good exercising the lower back and ham strings.

 

This is my first week on this program after coming off a 5-7 day weight program, and I can definitely say the extra recovery time is paying off. I can lift more weight, more easily. Compared to my brother who still training most days, could not keep up with weight and in some cases reps.

 

My squats, whilst still light weight compared to others, is improving all the time, I can feel myself strengthening in this exercise. I have to say, my groins get a beating during squatting, could this be a technique problem?

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Squats will knock you about until you get used to them champ. Unless its causing actual pain I wouldnt worry. Just stretch it out after your workout.

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Yer, my groins are in pain from the exercise, I do stretch, before and after. I mean, they are fine now and all, just during etc. I'd say its simply from the exercise heh.

 

I've played a lot of soccer, so I can tell it's not an injury etc. I've had pulled groins before, not noice.

 

Thanks mate.

 

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My diet is really on track I think. This is the 8th day on my new diet, and I have not skipped a beat yet.

 

 

Todays meals (New Years Eve):

 

730am - Protein Shake (2 bananas, strawberry, 100ml egg white, milk), oats ans milk.

1030am - 2 tuna salad sandwiches on whole-grain bread, glass of milk.

-- 2 hour sleep --

100pm - Tuna salad (carrots, onion, lettuce, feta, olives), glass of milk.

330pm - Steak and brocolli, glass of milk.

630pm - Tuna, brown rice, salad, glass of milk.

830pm - Koean BBQ at restaurant. Will BBQ meats, seafood, with veges. (I'll be having two glasses of wine to celebrate).

Later in the night, protein shake and probably more milk.

 

I take a fish oil tablet with every meal.

 

Happy New Year everyone.

 

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2/1/10 - Saturday (Friday training session)

 

Morning weight - 82.4kg

 

730am

 

Squats

72.5kg x 10

72.5kg x 10

72.5kg x 10

72.5kg x 10

72.5kg x 10

 

Clean and Press - Concentrated on form today, because I realised a) my clean was not the greatest form and B) I was pushing the press. Failed the press on last rep on set 2 and 3.

55kg x 3

55kg x 2

55kg x 2

55kg x 3

55kg x 3

 

Bent over Rows

70kg x 8

70kg x 8

70kg x 8

 

It's been quite a few hours since training, and I have a tingling/numbness sensation at the tip of my left thumb, and slightly on the finger next to my thumb. This did happen on Wednesday, but it did not last long, and figured it was probably from a tight grip. But today its lingering and has not changed. Any ideas? I thinking about seeing a doc.

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No more numbness this morning, I'll see how I go.

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4/1/10 - Monday

 

600am

 

Squats

75kg x 20

75kg x 20

 

Bench Press

77.5kg x 7

77.5kg x 7

 

Deadlifts

100kg x 3

100kg x 3

100kg x 3

 

Military Press

52.5kg x 5

52.5kg x 5

52.5kg x 5

52.5kg x 5

52.5kg x 5

 

Top of left thumb and index finger numb again, directly after first set of squats.

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6/1/10 - Wednesday

 

Morning weight - 83.2kg

 

600am

 

Squats - Some pain in lower RHS of back, as a result only squatted to parallel. Not confident on my form.

77.5kg x 10

77.5kg x 10

 

Push Press - Back pain persisting, aborted after first set.

62.5kg x 3

Aborted

 

SLDL - Really felt I was exercising the muscles in my lower back.

52.5kg x 15

52.5kg x 15

 

Bench Press

80kg x 5

80kg x 5

80kg x 5

80kg x 5

80kg x 5

 

Opted to finish on the overhead press machine (5x3)

Plate 13 x 3

Plate 13 x 3

Plate 13 x 2 - did not rest long enough between set.

Plate 13 x 3

Plate 13 x 3

 

OK, I have a problem. Sharp pain, lower right hand side of back, (3/10 pain). Form? Not enough back strength? Help.

 

On a positive note, I seem to be putting weight on.

Edited by Paullie

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You should get a mate or something to film you doing your different lifts and then people on here will be able to tell you what you are doing wrong (if anything).

 

There is a lot of people on here who would be able to let you know how to improve you form but they would need to see it first.

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Yep, I'm on it, my brother is coming over to video my lifts.

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I reckon the numbness and back pain are related, a pinched nerve or something.

 

Maybe see a sports physio.

 

It would be great to see a weekly video of you lifting

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Weekly video, are you taking the piss or what haha

 

In regards to the thumb numbess and lower back pain being related. I would have thought the nerves for the arm and fingers are reticulated from the top of the spinal column, not the bottom. But I'm no expert.

Edited by Paullie

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I'm donig the video tonight.

 

The pain is actually at the top of my pelvis/lower back, very right hand side. I think I did this on Monday on my squat set. I recall one rep, I squatted low, then mistakingly took a breath, causing my squat to deapen, when I realised what had happened, I pushed myself back up, but leant to the right hand side. This lapse in conentration probably caused this.

 

Tomorrow my routine is:

 

Squats 5 x 10

Clean & press 5 x 3

Bent rows 3 x 8

 

The first two probably arn't the best exercises to do, to rest this.

 

I was thinking about using the squat machine (not smiths) and maybe a seated overhead machine.

 

What do you think?

 

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I'm donig the video tonight.

 

The pain is actually at the top of my pelvis/lower back, very right hand side. I think I did this on Monday on my squat set. I recall one rep, I squatted low, then mistakingly took a breath, causing my squat to deapen, when I realised what had happened, I pushed myself back up, but leant to the right hand side. This lapse in conentration probably caused this.

 

Tomorrow my routine is:

 

Squats 5 x 10

Clean & press 5 x 3

Bent rows 3 x 8

 

The first two probably arn't the best exercises to do, to rest this.

 

I was thinking about using the squat machine (not smiths) and maybe a seated overhead machine.

 

What do you think?

 

If you dont want to do squats in fear of making it worse then maybe you should just rest it and depending on the severity of the pain, see someone about it. You should give squats a go though even if just to see whether you absolutely cant do them.

 

Instead of Clean and Press you could try just doing seated Military Press until your back is good to go again, try stay away from machines in my opinion.

 

Injury sucks man, hope you get it sorted soon!

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Yer, I hate not being able to perform my session.

 

I'l train on Sat, give myself another days rest, then try some light weight squats, and do seater military.

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I found seated military press was very hard on my injured back. If you think you're injured I would leave it out. Clean and press should be ok, just keep your abs tight ALWAYS when lifting.

 

if you think you back is injured I would stick with, bench, chins, dips and lunges.

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Squatting with terrible form. I would just drop as fast as possible and try and bounce up.

 

I managed 187.5 x 1 and 140 x 20 before I hurt it. Then a disc bulged, and now I have to manage it.

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Thats exactly what I want to avoid.

 

How did you get your squat back in form? And what sorts of symptoms did you have?

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9/1/10 - Saturday

 

Morning weight - Forgot to weight.

 

730am

 

Hack Squats (machine) - weight of plates only. Not a bad substitute for the squat, worked my legs thoroughly.

60kg x 10

60kg x 10

60kg x 10

60kg x 10

60kg x 10

 

Overhead press (machine)

Plate 14 x 3

Plate 14 x 3

Plate 14 x 3

Plate 14 x 3

Plate 14 x 3

 

Bent Over Row

72.5kg x 8

72.5kg x 8

72.5kg x 8

 

Interestingly enough, I did not do the squat, and I had no thumb numbness, so it's obviously caused by the weight of the bar on my shoulder, pinching the nerve to my hand.

 

My lower RHS back is sore, will book in to see a Physio.

 

Diet is on track.

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After a little research, I believe the pain im am experiencing in my lower right hand back is the Quadratus lumborum muscle... yer.

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11/1/10 - Monday

 

Morning weight - Forgot to weight.

 

600am

 

Hack Squats (machine) - weight of plates only. This was tough,

65kg x 20

65kg x 20

 

Bench Press

80kg x 7

80kg x 7

95kg x 1 PB

100kg x 1 PB

105kg x 1 Fail

102.5kg x 1 Fail

 

Deadlift

102.5kg x 3

Abort due to back sore.. again.

 

Overhead press (machine)

Plate 14 x 4

Plate 13 x 5

Plate 13 x 5

Plate 13 x 5

Plate 13 x 3

 

I have a physio appointment this morning for my back.

 

Was bloody happy to add 7.5kg to my Bench this morning. I attribute this to my new program. My brother who still trains most days could not top his PB, which he did the same time as me last attempt.

 

Once I get my back sorted, I'm gonna hit my other lifts hard again.

 

Thanks Markos.

Edited by Paullie

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