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Pat_AE86

Pat_AE86's Training log

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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.

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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

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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

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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

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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.

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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.

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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

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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

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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.

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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

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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

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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.

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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

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

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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

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Wednesday 10/02/09

 

'Recovery' day

 

Squats 3x3 -60kg

M Press 3x3 -60kg

Bent Row 3x3 -80kg

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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

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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

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Wednesday 18/02/09

 

Front Squats 3x3 60kg

Bench 3x3 80kg

Bent Rows 3x3 85kg

 

also honed my powercleans for a while

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Friday 20/02/09

 

Squats

20x10

40x10

60x8

80x5

90x3

Military Press

20x8

40x5

60x5

65x3

72.5x2

 

Had to catch a plane..

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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

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Wednesday 25/02/09

 

Front Squats 3x3 65kg

Bench 3x3 85kg

Bent Rows 3x3 90kg

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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!

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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

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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.

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Wednesday 04/03/09

 

Front Squats 3x3 70kg

Bench 3x3 90kg

Bent Rows 3x3 90kg

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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!

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