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Pat_AE86's Training log 

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#61 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 15 January 2009 - 07:21 AM

I recon once it's healed I will only squat heavy once a week max. I think when you are beginning you can squat heavy more often cos your tendons are plenty strong enough but after a while as the weight gets heavier the tendons take longer to recover and strengthen. I would say any tendons that are giving you grief need more rest or medium to light days mixed in but you already knew that.

I think Mark rippetoe has a good intermediate program that explains how to cycle your lifting once you progress beyond the beginner stage. I'll find the link tonight.

#62 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 15 January 2009 - 06:01 PM

OK we have "Tendonosis" not Tendonitis, heres how to fix it:

http://startingstrength.wikia.com/wiki/Inj..._and_Tendonitis

And I might try something different like the Volume-recovery-intensity method to prevent further tendonosis:

http://startingstrength.wikia.com/wiki/Aft...arting_Strength


It's a great site for info BTW

#63 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 16 January 2009 - 07:53 PM

Friday 16/01/08 BW ~84kg :huh:

Program has gone to sh*t due to the lack of squats, I'm a bit lost.

Warm up - a range of light lifts

Bench
60x8
80x5
97.5x5
97.5x3
97.5x2

Bent Rows
60x8
80x8
100x5
100x5 crap form
80x5
80x5

Powercleans
60x3
60x3
60x3

High Pulls
80x3
85x3

Dips
BWx10
+10x8
+10x8

BB curls
40x8
42.5x8

Not sure if i should be deadlifting yet, might do SLDLs.

Edited by Pat_AE86, 16 January 2009 - 07:57 PM.


#64 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 19 January 2009 - 08:30 PM

Monday 19/01/09

BW = 83.0kg! WTF :huh:

Military Press
20x8
60x6
72.5x3
72.5x1
72.5x3
60x8

Powercleans
60x3
70x3
70x3
70x3
70x3
60x6

Chins
+12.5x8
+12.5x8

#65 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 21 January 2009 - 07:19 AM

82.2kg this morning :o , I'm going to try eating brown rice with every meal today so i dont waste away. No idea whats going on.

#66 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 22 January 2009 - 08:07 PM

Thursday 22/01/09

Did some 1rm's in the spirit of Australia day

Bench
20x10
60x8
80x5
90x2
100x1
110x1 PB

Deadlifts (finally got 90kg of proper 450mm rubber rimmed plates so the bar is the right height)
70x5
110x5
150x3
160x1 PB

Dips
BWx10
+20x8
+20x8

BB curls
35x8
45x8
47.5x4

10kg db Thrusters
21
10
10

Ive lost 3-4kg and 1-2" off my waist in 2 weeks, i have to go nearly two holes tighter on my weight belt than 2 weeks ago. All thanks to a clean diet and no cheat meals.

#67 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 24 January 2009 - 06:47 PM

Saturday 24/01/09 BW = 83kg

Military Press
40x8
60x8
70x2
72.5x1
75x1 PB

Push Press from Rack (first time ever push pressing properly)
60x3
70x1
75x1
77.5x1
80x1
82.5x1 PB
85x0

Powerclean
60x3
70x3
75x1
80x1
85x1
87.5x1 PB
Left it there till the new bar arrives, felt good, no arms, no wrist problems.

Chins

BWx8
+15x6
+15x6

Started taking creatine a couple of days ago.

Indicative 5 lift total = 560kg

Squat 120
Deadlift 160
Bench 110
Powerclean 87.5
Push Press 82.5

#68 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 25 January 2009 - 06:27 PM

Today

Sprints

50mx10

#69 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 27 January 2009 - 08:30 PM

Tuesday 27/01/08

Bench
40x8
60x8
80x5
95x5
97.5x4
100x3

Deadlifts
70x5
110x5
140x3
160x1
150x2

Dips
BWx10
+21.25x7
+21.25x5

Shrugs
60x10
80x10
100x5
80x8

BB curls
35x8
50x7
50x4

#70 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 29 January 2009 - 08:42 PM

Thursday 29/01/09 BW 81.7kg

slack session...

Military Press, powercleaned - as usual
35x8
55x5
57.5x5
60x5
62.5x1
65x1
67.5x1
70x1
72.5x1
75x0 fark

Powerclean (as well as the above^)
60x1
70x1
75x1
80x1
85x1
90x1 PB

Chins
BWx8
+16.25x6
+16.25x4

Can't wait to start squatting again soon. I'm losing weight because i'm still eating lower calories.

#71 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 31 January 2009 - 05:55 PM

Saturday 31/01/08

Bench
40x8
60x8
80x5
95x5
97.5x5
97.5x5

Deadlifts
70x5
110x5
145x3
155x1
155x1

Dips
BWx10
21.25x8
21.25x4
BWx8

Squats
20x10
20x10

#72 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 02 February 2009 - 07:43 PM

Monday 02/02/08

Military Press
35x8
55x5
70x5
70x2
70x3

Bent Rows

60x8
80x8
90x5
90x5
90x5
90x5

Chins (usual wide grip)
BWx5
16.25x4
16.25x3

Close grip chins
16.25x3
BWx5

Squats
20x10
40x10

#73 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 04 February 2009 - 07:28 PM

Tuesday 03/02/09

Sprints

50mx10

pulled a muscle in right leg


Wednesday 04/02/09 BW 80kg

Bench
20x8
60x8
80x8
100x5
100x4
100x1

Deadlifts
70x5
110x5
140x3
150x2

Dips
BWx10
21.25x8
21.25x8
BWx8

BB curls
some

Squats
light stuff

My legs are tiny now, easing back into squats!
My new bar finally arrived; ABC Black Nitride with needle roller bearings, it's fkn mad.

#74 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 06 February 2009 - 07:33 PM

Friday 06/02/09

Squats!
20x8
60x10
60x10
60x10

Military Press
20x8
55x8
60x6
65x4
70x0+1PP
60x6
The sleeves on the new bar actually spin so it has introduced a new degree of freedom with my wrists while pressing so it will take some getting used to. That's my story and I'm sticking to it.

Powercleans
60x3
70x3
75x3
80x3
80x3
80x3
80x3

Chins
BWx10
+15x7
+15x6
BWx10

#75 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 07 February 2009 - 06:16 PM

How much did the bar cost you Pat?

#76 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 07 February 2009 - 06:46 PM

$550 plus an arm and a leg for postage, good value considering similar quality imported bars are $800+

#77 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 09 February 2009 - 08:11 PM

Monday 09/02/09

Squats

20x30
60x5

Bench
40x8
60x8
80x5
95x5
95x5
95x5
95x3

Powercleans

60x3
70x3
82.5x3
82.5x2
82.5x2
82.5x2
82.5x1
70x3

Chins

BWx8
15x5
15x4
BWx4

#78 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 11 February 2009 - 08:05 PM

Wednesday 10/02/09

'Recovery' day

Squats 3x3 -60kg
M Press 3x3 -60kg
Bent Row 3x3 -80kg

#79 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 13 February 2009 - 07:34 PM

Friday 13/02/09

Squats

20x10
40x10
60x10
70x10
80x5

Military Press
40x8
60x5
65x3
70x2
72.5x1
75x0+1PP
75x0+1PP

Deadlifts
60x10
110x10
130x5
150x2
160x1

Dips
BWx10
22.5x8
22.5x8
BWx5

#80 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 16 February 2009 - 07:49 PM

Monday 16/02/09

Squats

20x10
60x10
80x5
80x5
80x5
80x5
80x5

Military Press

20x8
40x5
60x5
60x5
60x5
60x5
60x5

Powercleans
60x3
82.5x3
82.5x3
82.5x3
82.5x3+1 Front Squat
82.5x2+1 High Pull
82.5x1+2HP
82.5x1+2HP
82.5x0+3HP


Chins

BWx8
15x6
15x5
BWx5 -CG

#81 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 18 February 2009 - 07:29 PM

Wednesday 18/02/09

Front Squats 3x3 60kg
Bench 3x3 80kg
Bent Rows 3x3 85kg

also honed my powercleans for a while

#82 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 22 February 2009 - 03:11 PM

Friday 20/02/09

Squats
20x10
40x10
60x8
80x5
90x3

Military Press

20x8
40x5
60x5
65x3
72.5x2

Had to catch a plane..

#83 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 23 February 2009 - 08:22 PM

Monday 23/02/09

Squats
20x10
60x10
85x5
85x5
85x5
85x5
85x5

Military Press
20x8
40x5
62.5x5
62.5x5
62.5x5
62.5x5
62.5x5

Powercleans
60x3
82.5x3
82.5x3
82.5x3
82.5x3
82.5x3
82.5x2+2HP
82.5x3
82.5x3

Chins
BWx5
15x5
15x4
BWx4 -CG

#84 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 25 February 2009 - 07:39 PM

Wednesday 25/02/09

Front Squats 3x3 65kg
Bench 3x3 85kg
Bent Rows 3x3 90kg

#85 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 26 February 2009 - 07:17 AM

I was sore as fark yesterday, feel great today though so the recovery day seems to be worthwhile.
Bodyweight = 81.1kg and around 11-12%bf, i was something like 16-18% at 86kg i recon. In another couple of weeks i will switch from this calorie deficit diet back to a surplus, but will keep it very clean this time. With any luck strength will increase when the food does!

#86 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 02 March 2009 - 07:44 PM

Felt like sh!t today as I'm still getting over a cold, ran out of steam quickly...

Monday 02/03/09

Squats
20x10
60x10
80x5
90x5
90x5
90x5
90x5
90x5

Military Press
20x8
40x5
65x3
65x3
65x2
65x2
65x2

Powercleans
60x5
85x5x1
60x5

Chins
BWx8

#87 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 03 March 2009 - 08:46 PM

Tuesday 03/02/09

Sprints

50mx10

First time out sprinting that i didn't pull a muscle or strain anything, with any luck i will sprint twice a week.

#88 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 04 March 2009 - 08:39 PM

Wednesday 04/03/09

Front Squats 3x3 70kg
Bench 3x3 90kg
Bent Rows 3x3 90kg

#89 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 06 March 2009 - 08:35 PM

Thursday Sprints 50m x 10

Friday 06/03/09 BW 80.0kg

Squats
20x10
60x8
80x8
95x5
95x5
95x5
95x4
95x3

I screwed up and did Mondays session, should have gone for a heavy triple. Oh well

Military Press
20x8
40x6
60x5
65x1
72.5x2

Deadlifts
60x10
110x10
130x5
150x3
160x2

Dips
BWx10
+23.75x6
+23.75x4
BWx3

Eating more from today, I'm sick of getting smaller and weaker!

#90 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 06 March 2009 - 09:58 PM

Get your ass to the comp, you would place well!





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