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ephs' Strength Training Journal
http://exrx.net/forum/viewtopic.php?f=3&t=9188
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Author:  ephs [ Mon Jan 07, 2013 1:00 pm ]
Post subject:  ephs' Strength Training Journal

i decided to write a journal, cause it's always interesting to read other people's journals to see different training routines and motivating amount of weights. people could also see my progress here and decide then, if the recommendations i give make sense and if the programs and concepts i recommend work.

so, i'd like to introduce myself: i'm bastian from a small town in germany called ostenfelde, i'm 27 years old, height is 181cm, bodyweight will be mentioned later.

current strength training routine:

full body on mon and wed

BB Back Squat (3x 5-7)
BB Bench Press (3x 5-7)
BB Deadlift (1x 5-7)
BB Military Press (3x 5-7)
BB Row (3x 5-7)
Close-Grip Pull Ups (2x 5-7)

goals: get stronger and better at playing soccer

Author:  ephs [ Mon Jan 07, 2013 1:13 pm ]
Post subject:  Re: ephs' Strength Training Journal

i have been around in this forum for over a year, cause i was searching for a good soccer workout program and to improve my speed. i have been working out for some years, but always made a lot of breaks from it and i had bad split routines and used too much machines until i was reading more and more in this forum and hoosegow opened this thread: viewtopic.php?f=2&t=8905. i had never done serious squatting or deadlifting before, but after reading this i considered giving a complete barbell training program with only the mainlifts a try.

so here are my improvements since 24.09.2012 (estimated 1rm from the calculator of the main site):

squat: 56kg -> 79kg (38% improvement)
bench press (arms down only til parallel, but i have changed to full range of motion now): 53kg -> 79kg (49%)
deadlift: 56kg -> 79kg (41%)
miltary press: 29kg -> 45kg (55%)
45 degrees barbell rows: 56kg -> 70kg (25%)

Author:  ephs [ Mon Jan 07, 2013 2:42 pm ]
Post subject:  Re: ephs' Strength Training Journal

i'm going to log every workout and maybe every sports day and once in a while throw in an excel graph and some thoughts.

first two workouts of this year:

Wednesday, 02.01.2013 (bw: 79,5 kg)

BB Back Squat:
5x 65kg
6x 65kg
12x 30kg (decided to deload, cause i couldn't improve for some workouts)

BB Bench Press:
3x 7x 55kg

BB Deadlift:
1x 5x67,5kg

BB Military Press:
3x5x 40kg

BB Row (45 degrees):
2x 5x 60kg
1x 6x 60kg

Close-Grip Pull Ups
1x 5 reps (30lb assistance)
1x 5 reps (30lb assistance)


Monday, 07.01.2013 (bw: 78,1 Kg):

BB Back Squat:
3x 5x 60 kg

BB Bench Press:
3x 5x 60kg

BB Deadlift:
1x 5x 70kg

BB Military Press:
3x5x 40kg

BB Row (Pendlay Rows):
5x 60kg (not full range of motion)
5x 50kg
4x 50kg

Close-Grip Pull Ups
1x 5 reps (30lb assistance)
1x 6 reps (30lb assistance)

Author:  ephs [ Tue Jan 08, 2013 2:39 pm ]
Post subject:  Re: ephs' Strength Training Journal

Tuesday, 08.01.2013:

4 rounds of 1,8km with 1 hillsprint of 100-150m each round = 7.2km run in approx. 45 min.

Author:  ephs [ Wed Jan 09, 2013 3:14 am ]
Post subject:  Re: ephs' Strength Training Journal

Wednesday, 09.01.2013 (bw: 78,4kg):

BB Back Squat:
5x 20kg
5x 30kg
3x 5x 62.5kg

BB Bench Press:
5x 20kg
5x 30kg
2x 5x 60kg
6x 60 kg (PR)

BB Deadlift
5x 30kg
5x 72.5kg

BB Military Press
5x 20kg
2x 5x 40kg
6x 40 kg (PR)

Pendlay Row:
5x 40kg
5x 45kg
7x 45kg

Close Grip Pull Ups:
5 reps (30lb assistance)
7 reps (30lb assistance) (PR)

Author:  ephs [ Thu Jan 10, 2013 6:16 am ]
Post subject:  Re: ephs' Strength Training Journal

Thursday, 10.01.2013 (bw: 78,1kg)

9km run in 48min. 48sec.

Author:  ephs [ Mon Jan 14, 2013 7:20 am ]
Post subject:  Re: ephs' Strength Training Journal

Monday, 14.01.2013

BB Back Squat
5x 20kg
5x 30kg
5x 65kg
5x 65kg
5x 65kg

BB Bench Press
6x 20kg
5x 30kg
5x 60kg
5x 60kg
6x 60kg

BB Deadlift
5x 30kg
5x 60kg (elevated)
5x 65kg (elevated)

BB Military Press
5x 20kg
5x 40kg
5x 40kg
6x 40kg

BB Row (45 degrees)
10x 20kg
5x 60kg
6x 60kg
4x 60kg

Close-Grip Pull Ups
6 reps (30lb assistance)
6 reps (30lb assistance)

Author:  ephs [ Mon Jan 14, 2013 4:01 pm ]
Post subject:  Re: ephs' Strength Training Journal

i'm going to change my routine to a divided full body training at three days per week, cause the soccer schedule has changed. now i can train on mon, wed and fri. soccer is on tue, thu and sun. let's see if one rest day per week is enough.

my new routine is a modified version of the rippetoe's basic program, power cleans are replaced by pendlay rows.

workout A:
squat 3x5
bench press 3x5
deadlift 1x5

workout B:
squat 3x5
military press 3x5
pendlay rows 3x5

Author:  ephs [ Tue Jan 15, 2013 3:15 pm ]
Post subject:  Re: ephs' Strength Training Journal

Tuesday, 15.01.2013 (bw: 78,2kg)

90 min. soccer training. we only made some games, cause the field was full of snow.

Author:  ephs [ Wed Jan 16, 2013 3:31 am ]
Post subject:  Re: ephs' Strength Training Journal

Wednesday, 16.01.2013

BB Back Squat
5x 20kg
5x 30kg
5x 67,5kg (5RM PR, but estimated 1RM of 7x 65kg is higher)
5x 67,5kg
5x 67,5kg

BB Bench Press
5x 20kg
5x 30kg
5x 60kg
5x 60kg
5x 60kg

BB Deadlift (elevated)
5x 40kg
5x 70kg

had some issues with the lower back today, cause of the bad ground at soccer training yesterday, but managed to achieve all my goals for today's workout. i'm now taking longer rest periods, cause i do fewer exercises per training day.

Author:  ephs [ Thu Jan 17, 2013 2:42 pm ]
Post subject:  Re: ephs' Strength Training Journal

Thu, 17.01.2013 (77,9kg)

Soccer Training
the coach decided to have a run instead of training on the pitch. the roads were full of snow and we ran about 6-7km in 35-40 min. i had some pain in the lower back at the end of the run, cause of the bad conditions of the roads. let's see how squatting works tommorow.

Author:  ephs [ Fri Jan 18, 2013 3:00 am ]
Post subject:  Re: ephs' Strength Training Journal

Friday, 18.01.2013

BB Back Squat
5x 20kg
5x 30kg
5x 40kg
5x 70kg (PR)
5x 70kg
5x 70kg

BB Military Press
5x 20kg
5x 40kg
5x 40kg
5x 40kg

BB Pendlay Row (elevated)
5x 40kg
5x 45kg
5x 45kg
5x 45kg

the last reps of the 2nd and 3rd working set of squats were very hard, but i managed to get 5 reps done. i decided to use two plates per site for elevation at pendlay rows, cause of my bad hamstring flexibility. i chose a light weight at pendlay rows to work on the form.

Author:  ephs [ Mon Jan 21, 2013 3:38 am ]
Post subject:  Re: ephs' Strength Training Journal

Monday, 21.01.2013

BB Back Squat
5x 20kg
5x 30kg
5x 40kg
5x 72,5kg (PR)
5x 72,5kg
4x 72,5kg

BB Bench Press
5x 20kg
5x 30kg
5x 62,5kg (PR)
5x 62,5kg
5x 62,5kg

BB Deadlift (elevated)
5x 40kg
5x 75kg

would have been to risky to try the 5th rep of the 3rd working set at squats, cause i didn't have a spotter and no access to a power rack. they only have a squat rack at the gym. bench was a bit hard in the end, but okay. deadlifts were no problem.

Author:  ephs [ Wed Jan 23, 2013 2:54 am ]
Post subject:  Re: ephs' Strength Training Journal

tuesday, 22.01.2013 (77,6 kg)

running
pitch and roads were full of snow, so the trainer cancelled the soccer training. i made a run of 7.2km in about 40 min. with some teammates.

wednesday, 23.01.2013

back squat
5/5/5 with 75kg (PR)

military press
5/5/5 with 42.5kg (PR)

pendlay rows (elevated)
5/5/5 with 50kg

close-grip pull ups
5/5 with bodyweight (PR)

good workout. pendlay rows are still light, but i'm still practicing the form. i added pull ups, cause i really like them and to be prepared for the challenge.

Author:  ephs [ Fri Jan 25, 2013 7:06 am ]
Post subject:  Re: ephs' Strength Training Journal

thursday, 24.01.2013

running
pitch still too full of snow. we made a run of 6.5km in 39 min., roads are still in bad condition.


friday, 25.01.2013 (77,1 kg)

back squat
5/5/4 with 77,5 kg (PR)

bench press
4/4/4 with 65kg (PR)

deadlift (elevated)
5 reps with 80kg (PR)

squats were hard. don't know yet, if i will add weight on monday or stay at 77,5kg.

bench press was also very hard, i will stay at 65kg on wednesday.

deadlifts were easy.

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