Velcrolog

Log workouts, diet, goals, and personal bests

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Velcropop
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Velcrolog

Post by Velcropop » Wed Dec 22, 2010 11:47 pm

[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 = 100% b/w
Press = 65-70% b/w

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.

Velcropop
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Post by Velcropop » Thu Dec 23, 2010 12:05 am

[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.

Velcropop
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Post by Velcropop » Thu Dec 23, 2010 12:13 am

[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.

Velcropop
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Post by Velcropop » Mon Dec 27, 2010 2:26 am

[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 =/). [email protected]#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.

Velcropop
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Post by Velcropop » Wed Dec 29, 2010 10:19 pm

[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!

Velcropop
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Post by Velcropop » Sun Jan 02, 2011 6:00 am

[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).

Velcropop
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Post by Velcropop » Tue Jan 04, 2011 4:26 am

[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.

Velcropop
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Post by Velcropop » Tue Jan 04, 2011 10:05 pm

[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.

Velcropop
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Post by Velcropop » Fri Jan 07, 2011 5:29 pm

[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:

Velcropop
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Post by Velcropop » Sat Jan 08, 2011 4:50 am

[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.

Velcropop
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Post by Velcropop » Mon Jan 10, 2011 3:51 am

[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

Velcropop
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Post by Velcropop » Wed Jan 12, 2011 5:57 am

[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).

Velcropop
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Post by Velcropop » Thu Jan 13, 2011 5:37 pm

[Fri 14/01/2011 AM]

Weight check:
91.3 (201)

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

Velcropop
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Post by Velcropop » Fri Jan 14, 2011 4:44 pm

[Fri 15/01/2011 PM]

Foamrolling x 10-15 mins

Dynamic Stretching

Kick around /w soccer ball

Jog x 15 mins

Static Stretching

Velcropop
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Post by Velcropop » Sat Jan 15, 2011 4:30 am

[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.

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