ExRx.net

Exercise Prescription on the Net
It is currently Fri Aug 01, 2014 7:23 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 55 posts ]  Go to page 1, 2, 3, 4  Next
Author Message
 Post subject: Velcrolog
PostPosted: Wed Dec 22, 2010 11:47 pm 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Velcropop's stats, goals and PRs]

All weight measurements are quoted in metric, imperial conversions are listed in the parentheses.

Current body weight: 94.5 (208) [as of 09/05/2011]

Body weight history:
92.8 (205) [13/12/2010]
91.8 (202) [21/12/2010]
92.6 (204) [04/01/2011]
91.3 (201) [14/01/2011]
92.3 (203) [28/01/2011]
90.7 (199.9) [04/02/2011]
92.0 (202) [18/02/2011]

Height: 175 cm (5' 9")

Current PBs:

Squat: 120 (264.5) x 5 (weight PR 122.5 (270))
Deadlift: 120 (264.5) x 9 (weight PR 135 (297))
Bench: 92.5 (204) x 9 (weight PR 95 (210))
Press: 62.5 (138) x 7

Immediate short-term goals:

Body weight =< 91 (~200)

5RM
Squat = 140-150% b/w
Deadlift = 150-160% b/w
Bench = [s]100% b/w[/s]
Press = [s]65-70% b/w[/s]

Intermediate long-term goals:

Body weight =< 86-88 (190-194)

1-2RM
Squat = 165-170% b/w
Deadlift = 180-185% b/w
Bench = 120% b/w
Press = 80-85% b/w


Last edited by Velcropop on Sun May 08, 2011 7:13 pm, edited 27 times in total.

Top
 Profile  
 
 Post subject:
PostPosted: Thu Dec 23, 2010 12:05 am 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Retroposted for Mon 20/12/2010]

Squat:
Bar (44) x 9
60 (132) x 8
90 (198) x 3
100 x 1
107.5 x 4*
100 (220) x 5
107.5 (234) x 5

*took a mad slip on some dirt+chalk, have since reverted to lifting barefoot for better grip

Bench:
Bar (44) x 12
40 (88) x 8
60 (132) x 4
80 x 5
80 x 5
80 (176) x 7

Deadlift:
40 (88) x 8
60 (132) x 6
90 x 3 (normal grip)
90 (198) x 3 (mixed grip)
105 (232) x 6 (mixed grip)


Last edited by Velcropop on Sat Jan 01, 2011 11:40 pm, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Thu Dec 23, 2010 12:13 am 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Retroposted for Wed 22/12/2010]

Squat:
Bar x 8
60 x 6
90 x 3
110 x 5
110 x 5
110 (242.5) x 5

Press:
Bar x 8
40 x 6
50 x 2
52.5 x 5
52.5 x 5
52.5 (116) x 5 (last rep was a bomb threat worth of trouble, took a lot out of me to get the full extension)

Pendlay Rows:
Bar x 8
40 x 6
60 x 3
70 x 5
70 (155) x 6


Last edited by Velcropop on Sat Jan 01, 2011 11:41 pm, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Mon Dec 27, 2010 2:26 am 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Mon 27/12/2010]

Squat:
40 x 8
60 x 5
90 x 3
112.5 x 5
112.5 x 5
112.5 (248) x 5

Bench:
Bar x 10
40 x 7
60 x 3
82.5 x 5
82.5 x 5
82.5 (182) x 6 (form suffered on last rep)

Deadlift:
40 x 7
60 x 6
90 x 3
100 x 2
110 (242.5) x 6 (mixed grip)

Overall I'm pretty stoked with my post-Christmas numbers. My back felt bloody strong on the D and I was confident in my form. Today was the first time I have used proper chalk since I ran out of the stuff a while back (and reverted to bathroom talc =/). F@#k me I forgot how good this stuff was...helped me breeze through the deads.


Last edited by Velcropop on Sat Jan 01, 2011 11:40 pm, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Wed Dec 29, 2010 10:19 pm 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Thurs 30/12/2010]

Squat:
40 x 10
60 x 6
70 x 8
75 x 8
80 x 8 (bit of a de-load today; hoping my hips thank me for it)

Press:
Bar x 8
40 x 4
50 x 1
55 x 5
55 x 5
55 (122) x 5 (last two reps were semi push presses)

Pendlay Rows:
40 x 8
60 x 4
70 x 5
72.5 x 5
75 (165) x 5 (last two reps probably involved unacceptable levels of chest lift/hip extension so I think I'll hold back until I've got the weight under control)

Barbell Curls:
Bar x 6
25 x 4
30 x 7
30 (66) x 8 (for the lolz)

Last workout of the year and a good one at that!


Top
 Profile  
 
 Post subject:
PostPosted: Sun Jan 02, 2011 6:00 am 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Sun 02/01/2011]

Squat:
40 x 8
70 x 6
100 x 4
115 x 5
115 (254) x 5
115 x 3

Bench:
Bar x 10
60 x 6
80 x 2
85 x 5
85 (187.5) x 5
85 x 4

Chins:
2 x 4
1 x 3

Didn't feel like deadlifting today. Chins were done from full extension (dead hang).


Top
 Profile  
 
 Post subject:
PostPosted: Tue Jan 04, 2011 4:26 am 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Tues 04/01/2011]

Started with 10 mins of foam rolling.

Squat:
40 x 9
60 x 10
80 x 6
80 x 6
80 x 6 (de-load)

Press:
Bar x 8
40 x 4
55 x 5
55 x 5
55 x 4 (last one was a bit of a push press)

Deadlift:
40 x 7
70 x 6
100 x 3
115 x 2 (pronated grip)
115 (254) x 6 (mixed grip)

I got a buddy of mine to check my form on my last set of squats. I really concentrated on getting every rep perfect and, as I suspected, I'm probably going a bit too low (ATTG style). Best check them again under full load, although this could explain why my hips are suffering a bit.

Feels as though I'm hitting a wall with the press, it's still feeling really heavy as I unrack and the last reps of my sets are a real battle. My deadlift, however, is coming on in leaps and bounds; the 115 kg for 5 felt relatively light even though my back was feeling pretty taxed. :grin:


Last edited by Velcropop on Mon Jan 10, 2011 6:03 pm, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Tue Jan 04, 2011 10:05 pm 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Wed 05/01/2011]

Heading up the coast and taking my kettlebells with me!

Off for some surfing and R&R, will throw some KB complexes into the mix.


Top
 Profile  
 
 Post subject:
PostPosted: Fri Jan 07, 2011 5:29 pm 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Retroposted for Fri 07/01/2011]

Foamrolling x 10-15 mins

KB Complex:
Swing x 6
High pull x 6
Clean x 6
Push Press x 6

(16 (35) x 3, immediately alternating sides w/ 1.5-2 min rest between sets)

Burpees:
3 x 20

Soccer:
40 mins

Rolled my ankle :sad:


Top
 Profile  
 
 Post subject:
PostPosted: Sat Jan 08, 2011 4:50 am 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Sat 08/01/2011]

Squat:
40 x 8
60 x 6
80 x 4
100 x 5
100 x 5
100 x 5

Bench:
Bar x 11
50 x 8
70 x 5
70 x 5
70 x 6

Deadlift:
50 x 7
70 x 6
90 x 4
100 x 5 (mixed grip)

Press:
Bar x 8
30 x 6
45 x 5
45 x 5
45 x 4

Kind of a primary lifts de-load reset day. Also the beginning of a period of critical appraisal of my form on the major lifts prior to embarking on a 5/3/1 program. See discussion for details.


Top
 Profile  
 
 Post subject:
PostPosted: Mon Jan 10, 2011 3:51 am 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Mon 10/01/2011]

Squat:
60 x 6
90 x 4
110 x 5
120 x 5
120 (264) x 5

So psyched about the squat PB. I could have easily ripped out another rep but squatting alone without a spotter is dangerous enough without pushing the limits.

Bench:
Bar x 9
50 x 6
70 x 3
85 x 5
85 x 5
85 x 4

Arrgghhh! That last bloody rep again! I think it's more of a psychological thing in the absence of a spotter, otherwise I would have nailed it.

KB Lunges (16kg):
3 x 12 (alternating sides)

Backyard Dips:
1 x 7 (two were "assisted")
1 x 5
1 x 3


Top
 Profile  
 
 Post subject:
PostPosted: Wed Jan 12, 2011 5:57 am 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Wed 12/01/2011]

Press:
Bar x 8
40 x 7
55 x 5
55 x 5
55 (121) x 7

Deadlift:
50 x 7
70 x 6
90 x 3
125 x 1
125 x 5 (mixed grip, last two reps were shaky)
130 (286) x 3 (mixed grip)

Upright Rows:
Bar x 8
25 x 8
25 (55) x 8

Hammer Chins:
1 x 3
2 x 4

Didn't think I would push as hard as I did on the press but I felt really comfortable on the rebound (without it turning into a push press) and was able to pull off a solid final set. Deadlifting felt great, the 130 for 2 was just for kicks, but a nice PB nevertheless. Hammer chin-ups done from full extension (dead hang).


Top
 Profile  
 
 Post subject:
PostPosted: Thu Jan 13, 2011 5:37 pm 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Fri 14/01/2011 AM]

Weight check:
91.3 (201)

Not far from breaking the 90kg/200lbs barrier!


Top
 Profile  
 
 Post subject:
PostPosted: Fri Jan 14, 2011 4:44 pm 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Fri 15/01/2011 PM]

Foamrolling x 10-15 mins

Dynamic Stretching

Kick around /w soccer ball

Jog x 15 mins

Static Stretching


Top
 Profile  
 
 Post subject:
PostPosted: Sat Jan 15, 2011 4:30 am 
Offline
Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Sat 16/01/2011]

Squat:
Bar x XX (I forgot to count, it was more of a stretch anyway)
60 x 7
90 x 6
110 x 5
110 x 5
110 x 8 or 9 (the last rep took a lot of resolve, so much so that I lost count)

Bench:
Bar x 14 (got a bit carried away here)
40 x 10
60 x 6
80 x 5
80 x 5
80 x 9

Lunges:
b/w x 12
16kg KB x 2 x 12 (alternating sides)

Backyard Dips:
1 x 10 (assisted)
1 x 7
1 x 5 (last two were crap)

I was sick this morning and my legs were feeling dead, plus the weather today has been really warm, muggy and very tiring. Thus I resolved to drop weight but push my final sets for as many reps as possible. Lo-and-behold I hit some pretty good numbers (form stayed good too). According to the ExRx one-rep max calculator todays squat and bench calculate to a higher 1RM than my current PBs do. Of course, theory (bro-science) and reality are at odds in this scenario but, nevertheless, it's food for thought.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 55 posts ]  Go to page 1, 2, 3, 4  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 5 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group