| Oly/Strongman/PL Training Logs The title says it all. |
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04-02-2008, 11:03 PM
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#1 (permalink)
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LA 2 Uth 2
Join Date: Apr 2005
Location: Australia
Posts: 1,100
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Lifting Heavy Stuff
Thats the plan,
First goal is to get my squat up from really embarrassing to not quite as embarrassing, I will be using a starting strength inspired template and see how long that works before I switch back to a WS4SBish thing
Heres the plan
Sunday
Squat 3 x 5
Dead 1 x 5
Walking Lunge
Abs
Monday
Bench 3 x 5
Row - Pendlay
Triceps
S/Bag Clean & Press
Wednesday
Squat 3 x 5
Dead 1 x 5
Backward Sled drag
Abs
Thursday
O/H Press 3 x 5
Chins
Sled overhand Row
CG Bench/Pushups
Nice and simple I think, I'll start on sunday,
Short term goals
Squat 100kg x 5
Deadlift 160kg x 5 - current 1rm
Bench 100kg x 5
__________________
Training to lift heavy stuff
When our world it keeps spinning round and round it goes
Human nature keeps spreading its disease
And our children keep growing up with what they know
From what we teach and what they see
And it's only a question of the time we have
And the lives that our children need
Cause they can only keep growing up with what they know
And what we teach, and what they see
- XR (Better People)
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04-02-2008, 11:12 PM
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#2 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,016
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nice man! how far do you have to go on your squat and bench goals?
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04-02-2008, 11:15 PM
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#3 (permalink)
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Talking dog!
Join Date: Oct 2006
Location: Melbourne, Australia
Posts: 1,429
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Woohoo, he's back!
All rested up? sweet, that was fast
The plan looks really good too, the only thing that bugs me about these plans is the deadlifts after squats(squats aren't more important that dead!!!) - but its a sweet plan that should work well.
Good luck.
__________________
Training Log
5'9, maybe 5'9.5
18yo!
Current Lifts & Goals for June 14th:
@ 184lbs BW
Bench: 264lbs paused GOAL: 308lbs
PL Squat: 385lbs GOAL: 440lbs
Deadlift: 462lbs GOAL: 506lbs
Goal: 469.7/315.7/530.2 total 1315.6 @ 181lbs in a 2008 PL meet!
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04-02-2008, 11:23 PM
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#4 (permalink)
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LA 2 Uth 2
Join Date: Apr 2005
Location: Australia
Posts: 1,100
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Quote:
Originally Posted by Alcoholiday
nice man! how far do you have to go on your squat and bench goals?
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thanks
Squat = a long way, I think I did 65kg x 5 a few weeks ago. Embarrassing I know
Bench should be pretty easy to get back to I think.
Quote:
Originally Posted by Simon C
Woohoo, he's back!
All rested up? sweet, that was fast
The plan looks really good too, the only thing that bugs me about these plans is the deadlifts after squats(squats aren't more important that dead!!!) - but its a sweet plan that should work well.
Good luck.
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Thanks man, I agree about the deads/squats, but squat is far more important at the moment cause its soooooooo far behind.
__________________
Training to lift heavy stuff
When our world it keeps spinning round and round it goes
Human nature keeps spreading its disease
And our children keep growing up with what they know
From what we teach and what they see
And it's only a question of the time we have
And the lives that our children need
Cause they can only keep growing up with what they know
And what we teach, and what they see
- XR (Better People)
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04-03-2008, 09:17 PM
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#5 (permalink)
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Senior Member
Join Date: Jul 2004
Location: Townsville, Australia
Posts: 1,466
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Hows the back (and the rest of the body while were here)? First goal should be full rehab before strength training.
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04-03-2008, 10:39 PM
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#6 (permalink)
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LA 2 Uth 2
Join Date: Apr 2005
Location: Australia
Posts: 1,100
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Quote:
Originally Posted by JoshDunn
Hows the back (and the rest of the body while were here)? First goal should be full rehab before strength training.
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Back is all good, as is the rest of me. I spent the last week doing a heap of mobility and stretching and everything feels 100%.
I will be more diligent and consistent with my mobility stuff so theres no repeat of the last few weeks.
__________________
Training to lift heavy stuff
When our world it keeps spinning round and round it goes
Human nature keeps spreading its disease
And our children keep growing up with what they know
From what we teach and what they see
And it's only a question of the time we have
And the lives that our children need
Cause they can only keep growing up with what they know
And what we teach, and what they see
- XR (Better People)
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04-04-2008, 01:17 AM
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#7 (permalink)
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Senior Member
Join Date: Jul 2004
Location: Townsville, Australia
Posts: 1,466
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Well, thats awesome news.
Time to train then. This is the part you can enjoy.
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04-04-2008, 02:18 PM
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#8 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,091
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Looks like a solid plan to me.
Stick with the mobility work and keep your back healthy and those numbers should start to increase quickly.
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04-04-2008, 03:01 PM
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#9 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,532
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Nice plan stick to it and you should see great gains
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04-06-2008, 05:43 PM
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#10 (permalink)
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LA 2 Uth 2
Join Date: Apr 2005
Location: Australia
Posts: 1,100
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Quote:
Originally Posted by JoshDunn
Well, thats awesome news.
Time to train then. This is the part you can enjoy.
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Quote:
Originally Posted by pjb923
Looks like a solid plan to me.
Stick with the mobility work and keep your back healthy and those numbers should start to increase quickly.
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Quote:
Originally Posted by bigDman
Nice plan stick to it and you should see great gains
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thanks guys
__________________
Training to lift heavy stuff
When our world it keeps spinning round and round it goes
Human nature keeps spreading its disease
And our children keep growing up with what they know
From what we teach and what they see
And it's only a question of the time we have
And the lives that our children need
Cause they can only keep growing up with what they know
And what we teach, and what they see
- XR (Better People)
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04-06-2008, 06:02 PM
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#11 (permalink)
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LA 2 Uth 2
Join Date: Apr 2005
Location: Australia
Posts: 1,100
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Week 1 - Sunday 6th April
Squat
b x 5
40kg x 5
50kg x 5
60 x 5
70 x 5 x 3 (5kg PR)
Deadlift
b x 5
60kg x 5
80 x 5
90 x 5
Walking Lunge
dns
Side Bend
dns- PR on the squats was a good start, probably had a little bit more in me too which is good.
- Took the deads really easy just to be cautious with my back, all was good.
- Had a headache going into it and it only got worse and was killing me by the time I had finished the deads, so I skipped the last part, the important stuff had been done anyway.
- weight this morning was 83.6kg
__________________
Training to lift heavy stuff
When our world it keeps spinning round and round it goes
Human nature keeps spreading its disease
And our children keep growing up with what they know
From what we teach and what they see
And it's only a question of the time we have
And the lives that our children need
Cause they can only keep growing up with what they know
And what we teach, and what they see
- XR (Better People)
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04-07-2008, 12:38 AM
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#12 (permalink)
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Senior Member
Join Date: Jul 2004
Location: Townsville, Australia
Posts: 1,466
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PR in deads and squats in the one day. This strong forum must really be helping. 
Whats dns- did not start?
Good to hear your back held up to the abuse. |
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04-07-2008, 06:45 AM
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#13 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,067
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I'll echo what Josh said. Great work on the PR's.
You're giving me a headache having to convert those kg's.  |
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04-07-2008, 05:06 PM
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#14 (permalink)
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LA 2 Uth 2
Join Date: Apr 2005
Location: Australia
Posts: 1,100
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Quote:
Originally Posted by JoshDunn
PR in deads and squats in the one day. This strong forum must really be helping.
Whats dns- did not start?
Good to hear your back held up to the abuse. |
thanks Josh, the deadlift wasnt a PR, just highlighted the work set.
Must be the training environment
Dns = did not start
yep back is all good
Quote:
Originally Posted by liftintexas
I'll echo what Josh said. Great work on the PR's.
You're giving me a headache having to convert those kg's. |
thanks, i'll try and convert some numbers for you
__________________
Training to lift heavy stuff
When our world it keeps spinning round and round it goes
Human nature keeps spreading its disease
And our children keep growing up with what they know
From what we teach and what they see
And it's only a question of the time we have
And the lives that our children need
Cause they can only keep growing up with what they know
And what we teach, and what they see
- XR (Better People)
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04-07-2008, 09:46 PM
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#15 (permalink)
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LA 2 Uth 2
Join Date: Apr 2005
Location: Australia
Posts: 1,100
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Week 1 - Monday 7th April
Bench
b x 20
50kg x 5
60kg x 5
70 x 5
80 x 5 x 3 (176lbs)
Row - Pendlay
40kg x 5
60 x 8 x 4 (132lbs)
Tricep Extension
25kg x 10 x 3 (55lbs)
Sandbag Clean & Press
1 clean/5 presses
3 x 60secs
30kg (67lbs) x 5,5,3
x 5,5,3,1
x 5,5,5
- This was some good shit, bench went pretty well, rows felt good also.
- Triceps are really sore today, they haven't been sore in ages
- Sandbag presses were tough, the last few reps were more push presses but they still went up. Had a shitty setup for the first set, then got the bag in a better position for the other sets.
- Really enjoyed it, rest tonight, will foam roll my legs, cause there still a bit sore.
__________________
Training to lift heavy stuff
When our world it keeps spinning round and round it goes
Human nature keeps spreading its disease
And our children keep growing up with what they know
From what we teach and what they see
And it's only a question of the time we have
And the lives that our children need
Cause they can only keep growing up with what they know
And what we teach, and what they see
- XR (Better People)
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04-08-2008, 09:39 PM
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#16 (permalink)
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LA 2 Uth 2
Join Date: Apr 2005
Location: Australia
Posts: 1,100
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Did some foam rolling without the foam last night, legs feel good ready for some more squatting tonight.
Will shoot for 80kg me thinks.
Triceps are still really sore,
Aren't you glad you just read all that
__________________
Training to lift heavy stuff
When our world it keeps spinning round and round it goes
Human nature keeps spreading its disease
And our children keep growing up with what they know
From what we teach and what they see
And it's only a question of the time we have
And the lives that our children need
Cause they can only keep growing up with what they know
And what we teach, and what they see
- XR (Better People)
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04-08-2008, 10:12 PM
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