Sam's training

[JP]

You need to learn to read JP! Last paragraph...

lol sorry...

[sosso]

Hey thank you all for your help.

Ninearms - thank you for writing all of that for me. I really appreciate it. I will definitely take your advice on board. Those videos were great too.

JP is right in assuming that I do have other goals apart from a 100 kg jerk. Right now I want to build overall strength and improve my numbers in all lifts, so the overhead is just part of that and not necessarily the most important to me. Maybe I should change the name of this log to reflect that.

So what I think I'll do is just incorporate the jerk into my routine each week, but I'll still do some strict and push presses as I really enjoy them. I'd also like to learn to snatch. I've never tried that before.

[sosso]

06/03

Bloody great session tonight, mainly with squats. I'm finally getting my form nailed, after avoiding back squats for a while, so I'm really happy about it

Squat
2 x 5 x 20 kg
1 x 5 x 35 kg
1 x 3 x 55 kg
1 x 2 x 70 kg
3 x 5 x 92.5 kg

I did the overhead presses and then felt like doing more squatting:

1 x 3 x 100 kg PB
1 x 110 kg PB
1 x 115 kg PB

Feels like I have more in me!

Press
2 x 5 x 20 kg
1 x 5 x 30 kg
1 x 3 x 35 kg
1 x 2 x 45 kg
3 x 5 x 52.5 kg
1 x 3 x 55 kg PB

Pull-ups
1 x 6
1 x 6
1 x 6 + 1

[JP]

good stuff mofo!

[sosso]

Haha thanks. Just need to find my deadlift max and I'll get on the strength table.

[sosso]

09/03

Squat
2 x 5 x 20 kg
1 x 5 x 35 kg
1 x 3 x 55 kg
1 x 2 x 75 kg
3 x 5 x 95 kg

Rippetoe's videos have helped SO much.

Press
2 x 5 x 20 kg
1 x 5 x 30 kg
1 x 3 x 35 kg
1 x 2 x 45 kg
3 x 5 x 50 kg

I lowered the weight, hoping to progress further above 55 kg in the coming week. I know that if I attempted 55 kg for 3 x 5 tonight I would not have been able to do all 3 sets. I'm not sure if 50 kg is low enough to be an effective de-load.. maybe I should go lower.

Deadlift
2 x 5 x 50 kg
1 x 3 x 70 kg
1 x 2 x 90 kg
1 x 6 x 120 kg

Felt good. Form was better.

[sosso]

11/03

Pretty successful night tonight

Push-ups
30
20
40
20

Squat
2 x 5 x 20 kg
1 x 5 x 30 kg
1 x 3 x 45 kg
1 x 2 x 60 kg
3 x 5 x 100 kg

Bench
2 x 5 x 20 kg
1 x 5 x 35 kg
1 x 3 x 50 kg
1 x 2 x 65 kg
1 x 5 x 70 kg

1 x 77.5 kg
1 x 85 kg PB

Chin-ups
1 x 7
1 x 6
1 x 6

[sosso]

Food today

Meal 1
Six weet-bix
Soy milk
Two bananas
Flax oil

Meal 2
Smoothie - 45g brown rice protein, one banana, rice milk

Meal 3
One banana
Sandwich-
Wholegrain bread
Two big chickpea patties
1/2 cup baby spinach
Vegan mayo

Meal 4
One cup spinach
100 g tempeh
120 g satay tofu
About 3/4 cup sprouted mung beans

Meal 5
Peanut butter and banana sandwich (two bananas)

Meal 6
Smoothie - 45g brown rice protein, one banana, soy milk, spirulina

3600 calories
205 g protein.

[Talyn]

love the new title for your log

shut up and squat!

[sosso]

I need to get one of those t-shirts.

[ralst]

I lowered the weight, hoping to progress further above 55 kg in the coming week. I know that if I attempted 55 kg for 3 x 5 tonight I would not have been able to do all 3 sets. I'm not sure if 50 kg is low enough to be an effective de-load.. maybe I should go lower.

Rippetoe recommends deloading by 10% - so based off 55kg, 50kg is spot on. But he also recommends smaller jumps than 2.5kg/5lb, once you're near getting stuck. If you can't do smaller jumps than 2.5kg, and 50kg didn't feel light, I would either repeat 3 X 5 X 50kg one more time, then go up to 52.5kg and then 55kg and on, or drop back slightly to 47.5kg, then up to 50kg, and so on.

If that doesn't work, and you don't have Practical Programming, let me know and I'll look up what he says to do next

BTW, are you alternating press days with bench days or following some other pattern?

Oh, and very solid training lately, as always.

[sosso]

Thanks for your help!

Yes I'm alternating the press with bench. This week I did press on Monday, bench on Wednesday and I'll do press again tonight. I didn't follow the usual 3 x 5 with bench on Wednesday because I wanted to see what my max was.

Next week I'll do Bench -> Press -> Bench.

[sosso]

The smallest plates they have at my gym are 1.25 kg, so 2.5 kg is the smallest jump I can make at the moment. They only have one set of those and they always end up in the strangest places. They're pretty difficult to find sometimes! I might look for some iron woody fractional plates.

[sosso]

13/03

Squat
2 x 5 x 20 kg
1 x 5 x 40 kg
1 x 3 x 60 kg
1 x 2 x 80 kg
3 x 5 x 102.5 kg

Press
2 x 5 x 20 kg
1 x 5 x 30 kg
1 x 3 x 35 kg
1 x 2 x 40 kg
3 x 5 x 50 kg

Easier than last time, that's for sure. I'll go for 52.5 kg again next time, then hopefully I can move on to 55 kg.

Power Clean
2 x 5 x 20 kg (from knees)
1 x 3 x 40 kg
1 x 2 x 50 kg
5 x 3 x 60 kg

The gym was closing, so I was a bit rushed finishing the cleans. I had about 15 seconds rest between each set. I was a sweaty mess by the end.

[sosso]

15/03

Front Squat
2 x 5 x 20 kg
1 x 5 x 30 kg
1 x 3 x 45 kg
1 x 2 x 60 kg
3 x 5 x 77.5 kg

Dumbbell Bench Press
1 x 10 x 18 kg
2 x 5 x 32 kg
1 x 6 x 32 kg PB for dumbbells

Pull-ups
1 x 6 (+ 3)
1 x 5 (+ 3)
1 x 5 (+ 3)


Just made myself a smoothie with rice milk, rice protein and the only fruit I had left, which was rockmelon.. I was a bit afraid to try it, but it was actually kinda nice. I need to buy more bananas!