One By One

[Andrewc]

I've decided I'm going to log my progress here throughout the year and see how I do.

Current PB's:
Bench Press - 85kgs
Deadlift - 160kgs
Squat - 90kgs

I'm looking to achieve a total of 400kgs by the year's end, and this is how I plan to do it;
Bench Press - 110kgs
Deadlift - 170kgs
Squat - 120kgs

Usually I train 3, sometimes 4 times a week, at both MVS and home (otherwise referred to as HOTD - House of the Dead - as we live across from a cemetery).


3/1/09 - Melbourne Vegan Strength

Bench:
5 x Bar - Warm up
1 x 5 - 50kgs
3 x 5 - 70kgs
2 x 4 - 72.5kgs (Failure on 5th rep both times)

Squat:
5 x Bar - Warm up
1 x 5 - 50kgs
5 x 5 - 70kgs

Clean & Press:
3 x Bar - Warm up
3 x 50kgs

I didn't have enough time to finish the C&P as I had to leave early for a birthday somewhere out in the country.

[hannibal]

nice title :) and good to see a log

[The Duke]

Good to see you logging.

You'll got plenty of abuse and trash talk to demoralize you.

I reckon with a 160kg deadlift you must have some more in the tank for a bigger squat right now.

Where is your squat weakpoint? might be worth targeting that for a few weeks and seeing if you can't nail 120kg - it must be in there pretty soon eh?

[xzebrasx]

Great to finally see a log, man! Those goals are very doable, I think, might even nail heavier weights on the Squat and DL, given your solid last year's progress. Best of luck! I'll keep an eye on your log - planning to get into squatting and DL'ing again, so I reckon a little bit of friendly competition is due.

[Andrewc]

Good to see you logging.

You'll got plenty of abuse and trash talk to demoralize you.

I reckon with a 160kg deadlift you must have some more in the tank for a bigger squat right now.

Where is your squat weakpoint? might be worth targeting that for a few weeks and seeing if you can't nail 120kg - it must be in there pretty soon eh?

I wish that the corelation between my DL and squat were on the same level, but I've recently taken squatting back to basics to focus on technique to help me in the long run.

My weakness was essentially weakness itself, which I'm trying to reverse by going "ass to grass" on every rep and I think it's helping me already.

I'm a big fan of crap talking where it's due so I'm prepared to take all that comes my way.

[Andrewc]

Great to finally see a log, man! Those goals are very doable, I think, might even nail heavier weights on the Squat and DL, given your solid last year's progress. Best of luck! I'll keep an eye on your log - planning to get into squatting and DL'ing again, so I reckon a little bit of friendly competition is due.

I'm all for some competition, it was the fuel behind my last few PB's! I want to climb the strength table "one by one"

I'm still new to this whole lifting game and only have a few months under my belt, so I'm still unsure on where to set my goals without overshooting the mark completely, but I'm confident I can reach 400kgs easily. I'll probably change this before mid-year and aim a little higher anyway.

[Andrewc]

5/1/09 - House of the Dead

I live with VF member Patvirt who is home from a long holiday and was keen to get back into training, so we hit it rather hard this evening. I'm feeling really good after this workout.

Bench - Close Grip:
5 x Bar - Warm up
1 x 5 - 45kgs
5 x 5 - 65kgs

Dead Lift:
1 x 5 - 70kgs
1 x 3 - 100kgs
1 x 3 - 120kgs
2 x 3 - 130kgs

Barbell Rows:
1 x 5 - 60kgs
3 x 8 - 70kgs

Overhead Press:
5 x Bar - Warm up
5 x 5 - 50kgs

Dips:
3 x 8 - Bodyweight

Inverted Rows:
1 x 20 - Bodyweight
1 x 19 - Bodyweight
1 x 15 - Bodyweight

[xzebrasx]

Strong session, man! Your Overhead is only 2,5kg away from mine.

Do you do Inverted Rows regularly? Are they any good at building muscle/strenght/whatever?

[Andrewc]

Strong session, man! Your Overhead is only 2,5kg away from mine.

Do you do Inverted Rows regularly? Are they any good at building muscle/strenght/whatever?

Thanks! I'll sleep well tonight.

I'll increase the weight on my overhead next week as it was easy enough tonight.

I've taken on the inverted rows about two weeks ago, so I can't tell you for sure yet whether or not they'll give you any great strength, but they're brutal on your last few reps! I picked it up after reading about it on here http://stronglifts.com/stronglifts-5x5- ... g-program/.

[Andrewc]

7/1/09 - Melbourne Vegan Strength

Bench:
10 x Bar - Warm up
1 x 5 - 60kgs
4 x 5 - 70kgs
1 x 6 - 70kgs
1 x 20 - 50kgs

Squat:
1 x 5 - 50kgs
1 x 5 - 60kgs
2 x 5 - 70kgs
2 x 5 - 75kgs

Deadlift:
1 x 5 - 70kgs
1 x 3 - 110kgs
1 x 2 - 130kgs

[Oak]

Hey you are doing great!

Love those supine pull up thingies too, i used to make them harder by putting my heels on a swiss ball and then pulling myself up from there.

Oak

[Andrewc]

Hey you are doing great!

Love those supine pull up thingies too, i used to make them harder by putting my heels on a swiss ball and then pulling myself up from there.

Oak

They're good, huh! The way I'm doing them is hard enough as it is, I can barely lift myself on the last few reps, I can't imagine making it any more grueling yet.

[Andrewc]

9/1/09 - House of the Dead

I was itching to lift before MVS tomorrow afternoon, so I had a short and light session this evening at home.

Overhead Press:
10 x Bar - Warm up
1 x 5 - 35kgs
1 x 5 - 45kgs
5 x 5 - 52.5kgs

Barbell Rows:
1 x 5 - 50kgs
1 x 5 - 60kgs
3 x 5 - 70kgs

Dips:
3 x 8 - Bodyweight

[Andrewc]

10/1/09 - Melbourne Vegan Strength

MVS has become a collective fan of the squat!

Bench:
8 x Bar - Warm up
1 x 5 - 50kgs
1 x 5 - 65kgs
3 x 5 - 70kgs
2 x 5 - 72.5kgs
1 x 4 - 75kgs

Squat:
5 x Bar - Warm up
1 x 5 - 50kgs
1 x 5 - 60kgs
2 x 5 - 72.5kgs
1 x 1 - 100kgs PB
1 x 1 - 105kgs FAIL

I wasn't planning on attempting any squat PB's this afternoon, but halfway through my working set I felt good and wanted to give it a go seeing as a few of the other guys were.

[Andrewc]

12/1/09 - House of the Dead

A nice start to the week at home. My back and shoulders feel so good.

Bench Press - Close Grip:
10 x Bar - Warm up
1 x 5 - 40kgs
1 x 5 - 60kgs
5 x 5 - 65kgs

Squat:
5 x Bar - Warm up
1 x 5 - 50kgs
1 x 5 - 65kgs
3 x 5 - 75kgs

Deadlift:
1 x 5 - 70kgs
1 x 3 - 100kgs
3 x 3 - 120kgs

Overhead Press:
10 x Bar - Warm up
1 x 5 - 40kgs
5 x 5 - 52.5kgs

Inverted Rows:
1 x 21 - Bodyweight
1 x 18 - Bodyweight
1 x 15 - Bodyweight

Dips:
3 x 8 - Bodyweight