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Yeah well right

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Re: Sergio learns to lift

Postby sergio » Fri Nov 28, 2014 3:57 pm

Week 1 - Friday 28/11/14

Warmup
Squat 5 x 5 25 kg
Bench 5 x 5 22.5 kg
Barbell row 5 x 5 32.5 kg
Abs

All right, first week is done. I had to use a platform for the barbell row or I couldn't have rest the bar without bending my back. It feels strange to do this exercise with more weight than the others but I think I'm getting close to the proper form. It's cool because keeping the right posture is already a huge stabilization effort. Like it.

I'm glad to be training with weights again :)
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Mon Dec 01, 2014 3:01 pm

Week 2 Monday 1/12/14

Warmup
Squat 5 x 5 @ 27.5 kg
OH Press 5 x 5 @ 22.5 kg
Deadlift 1 x 5 @ 45 kg
Abs

Gym was packed today. Yesterday I slept like 5 hours so I was a little bit clumsy. I was worried because I fucked up my shoulder last Friday at work and it's been hurting for a couple of days. However it has been completely fine while doing OH press. Who knows.

I didn't stretch at all today.
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Wed Dec 03, 2014 4:50 pm

Week 2 Wednesday 3/12/14

Warmup
Squat 5 x 5 @ 30 kg
Bench 5 x 5 @ 25 kg
Barbell row 5 x 5 @ 35 kg
Dips machine 3 x 8 @ Dunno 40 kg? I don't care
Abs + Stretch

Day off, so I could spend extra time at the gym, added a few dips in that machine I've never used before (seems a good idea instead of doing bodyweight dips at the moment) and a fair amount of stretching. I can see already how keeping up with the squats is going to be difficult in a few weeks. Benching like that is killing my ego, btw.

I'll try to post some videos soon since I need some advice, specially regarding barbell row.

Celebrating my day off with vegan mocha coffee and training related youtubes.
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Fri Dec 05, 2014 1:29 pm

Week 2 Friday 05/12/14

Warmup
Squat 5 x 5 @ 32.5 kg
OH Press 5 x 5 @ 25 kg
Deadlift 2 x 5 @ 50 kg
Abs
Mobility + stretch

Well, I did an extra deadlift set, my bad. I've tried to go deeper with the squats, resulting in horrible form. I'm going to need extra patience with this.
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Sat Jan 03, 2015 11:29 am

Crazy month, including being sick, friends staying at my place for weeks, poor nutrition, ridiculously busy shifts at work and so on. I repeated an entire week and also I missed a couple of days

I'm a little bit behind schedule but I don't care. Form is getting better at squat (wider stance!), still sucks at deadlift. Just a few weeks training and already feeling better. I'll resume this journal next week.
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Sat Jan 10, 2015 11:31 am

Week 5

Monday 06/01/15

Warmup
Squat 5 x 5 @ 42.5 kg
OH Press 5 x 5 @ 27.5 kg
Deadlift 2 x 5 @ 60 kg
Abs

Wednesday 08/01/15

Warmup
Squat 5 x 5 45 kg
Bench 5 x 5 35 kg
Barbell row 5 x 5 40 kg
Abs

Friday 10/01/15

Warmup
Squat 5 x 5 @ 47.5 kg
OH Press 5 x 5 @ 30 kg
Deadlift 2 x 5 @ 65 kg

App suggested a "deload" because I took almost an entire week off so I did it. Getting better at squat, I guess still using a platform for deadlifting. By the way, I downloaded a Mark Rippetoe dvd, basically it's him teaching the lifts to a bunch of different guys. Some good tips, though. Gym staff are careless, but somehow I'm enjoying this process of learning by myself.

Also, I'm not struggling with the squat weight, but with the daily bicycle commuting and work shifts somedays my legs are crushed.
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Sat Jan 10, 2015 11:40 am

I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Sun Jan 18, 2015 12:21 pm

Week 6

Tuesday 13/01/15

Warmup
Squat 5 x 5 50 kg
Bench 5 x 5 40 kg
Barbell row 5 x 5 42.5 kg
Abs

Thursday 15/01/15

Warmup
Squat 5 x 5 @ 52.5 kg
OH Press 5/5/5/5/4 @ 32.5 kg (last rep fail!)
Deadlift 1 x 5 @ 65 kg
Abs

I took a longer rest before the last OHP rep because I saw that coming, but still, unable to nail that one. Gjjjjj.

Saturday 17/01/15

Warmup
Squat 5 x 5 55 kg
Bench 5 x 5 42.5 kg
Barbell row 5 x 5 45 kg
Abs

Barbell row is still the exercise I'm most uncomfortable with. Think I'm on the right direction and form is at least decent. Squat is getting better still can feel how I lose it if I go too deep. Again I share a couple of things I saw this week, now I need to implement all this drills and stretching in a efficient way, since the idea behind them is the all the same over and over again:

http://www.youtube.com/watch?v=FSSDLDhbacc
http://www.tacticalarts.com/resources/j ... -butt-wink
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Mon Jan 26, 2015 12:05 pm

Week 7

Tuesday 20/01/15

Warmup
Squat 5 x 5 @ 57.5 kg
OH Press 5 x 5 @ 32.5 kg
Deadlift 1 x 5 @ 70 kg
Abs

Thursday 22/01/15

Warmup
Squat 5 x 5 @ 60 kg
Bench 5 x 5 @ 45 kg
Barbell row 5 x 5 @ 47 kg
Dips 3/4/4
Abs

Saturday 24/01/15

Warmup
Squat 5 x 5 @ 62.5 kg
OH Press 5/5/4/5/4 @ 35 kg
Deadlift 1 x 5 @ 75 kg
Chin ups 6/5/4

I started to do the suggested warmups sets for every exercise instead just a couple of empty bar sets. Also, started with the chin ups and dips. Terrified and conservative with the dips because I fucked up my clavicle with them.
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Sat Jan 31, 2015 2:45 pm

Week 8

Tuesday 27/01/15

Warmup
Squat 5 x 5 @ 65 kg
Bench 5 x 5 @ 47.5 kg
Barbell row 5 x 5 @ 50 kg
Dips 3 x 4
Abs

Thursday 29/01/15

Warmup
Squat 5 x 5 @ 67.5 kg
OH Press 5 x 5 @ 35 kg
Deadlift 1 x 5 @ 80 kg
Chinups 6/4/4
Abs

Saturday 31/01/15

Warmup
Squat 5 x 5 70 kg
Bench 5 x 5 50 kg
Barbell row 5 x 5 52.5 kg
Abs

Lowered deadlift/row platform this week.

2nd month done. Do I miss running? Yes. Do I miss isolation exercises? No, maybe the allmighty barbell upright row, that's all. I'll write down a few thoughts about the whole routine so far.
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Mon Feb 09, 2015 6:07 am

Week 9

Tuesday 03/02/15

Warmup
Squat 5 x 5 @ 72.5 kg
OH Press 5/5/5/5/4 @ 35 kg
Deadlift 1 x 5 @ 85 kg
Abs

Thursday 05/02/15

Warmup
Squat 5 x 5 @ 72.5 kg
Bench 5 x 5 @ 52.5 kg
Barbell row 5 x 5 @ 55 kg
Dips 5/4/4
Abs

Saturday 07/02/15

Warmup
Squat 5 x 5 @ 75 kg
OH Press 5 x 5 @ 35 kg
Deadlift 1 x 5 @ 90 kg
Chin ups 6/4/4


Tuesday was so shitty ( I felt unfocused and weak) that I decided to repeat the same squat weight the next day. I had been told that I could add weight and improve the form at the same time, but I'm at a point at which the lifts start to feel heavy (being pant-grunts while squatting the most significant clue) and 1) I'm not able to hit paralell consistenly at squats 2) I'm not lifting from the ground at deadlifts/row yet. Also, my bench grip is narrower than before and it feels quite harder.

Damn.
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Tue Feb 17, 2015 5:50 pm

Week 10

Tuesday 10/02/15

Warmup
Squat 5 x 5 @ 77.5 kg
Bench 5 x 5 @ 55 kg
Barbell row 5 x 5 @ 57.5 kg
Dips 3 x 5
Abs

Pain on the shoulder (deltoid muscle, not clavicle) at the last dip, I should be more careful.

Thursday 12/02/15

I woke up feeling dizzy, with sore throat and cold symptoms. I was determined to stay in the bed but instead I managed to drag myself to the gym. Did some mobility, oh squats without weight and kettlebell swings. At the end I felt strong enough to do a 5 x 5 set of squats @ 70 kg trying to go deeper (without success) and some deadlifts. I skipped the program, but at least I did something. And I felt better afterwards.

Saturday 14/02/15

Warmup
Squat 5 x 5 77.5 kg
OH Press 5 x 5 35 kg
Deadlift 1 x 5 95 kg
Abs

Why did I repeat the same weight on the squat? Because I'm unhappy with my squat form and instead of adding weight sistematically I just need to get better at it first. I'll post later some videos of my squat, there's a lot of work to be done yet.
I accidentally replaced all of my blood with coffee.
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Re: Sergio learns to lift

Postby sergio » Tue Feb 17, 2015 8:17 pm

I did a few ones but all of them ilustrate the same point:

[youtube]http://www.youtube.com/watch?v=s-hfaTcg1jQ[/youtube]

In this one I tried to film my butt wink

[youtube]http://www.youtube.com/watch?v=mTLFT8Y6nTY[/youtube]

Things I don't like:

1) The way I finish abruptly the movement at each rep
2) The overextended position of my head (this is more or less fixed already, I'm staring at the ground instead of my face at the mirror.
3) I lean forward too much / my knees go forward to much (I shouldn't be using minimal shoes)
4) And of course the fact that I'm unable to hit the parallel

Today I did 5 x 5 at @ 80 kg (bw is 87ish right now) but I'm gonna stop here and fix this mess first. Any advice/input is more than welcome.
I accidentally replaced all of my blood with coffee.
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sergio
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Re: Sergio learns to lift

Postby sergio » Mon Mar 02, 2015 7:20 pm

Week 11

Tuesday 17/02/15

Warmup
Squat 5 x 5 @ 80 kg
Bench 5 x 5 @ 57.5 kg
Barbell row 5 x 5 @ 60 kg

Friday 20/02/15

Warmup
Squat 5 x 5 @ 80 kg
OH Press 5 x 5 @ 37.5 kg
Deadlift 1 x 5 @ 100 kg
Chinups 6/5/4

Couldn't make it three days due to work

Week 12

Monday 23/02/15

Warmup
Squat 5 x 5 82.5 kg
Bench 5 x 5 60 kg
Barbell row 5 x 5 62.5 kg
Abs

Wednesday 25/02/15

Squat 5 x 5 82.5 kg
OH Press 5 x 5 40 kg
Deadlift 1 x 5 102.5
Chinups 7/5/3

Friday 27/02/15

Squat 5 x 5 82.5 kg
Bench 5 x 5 62.5 kg
Barbell row 5 x 5 65 kg
Abs

Instead of adding weight to the squats I'm focusing on improving form. Pointless. Yesterday I busted my knee at work, I do not know how, and I can't barely commute with my bike, so no squats and I guess no training this week. I guess all the cycling, all the drumming, all the lifting and the endless work shifts has something to do with this. It doesn't feel like it's going to get better inmediately.
I accidentally replaced all of my blood with coffee.
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Re: Yeah well right

Postby sergio » Wed Mar 11, 2015 11:01 pm

Dear diary: I resumed my training.

Period.
I accidentally replaced all of my blood with coffee.
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