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 Post subject: Abraiz's Training Log
 Post Posted: Tue Nov 11, 2014 1:43 am 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
Tuesday - November 11, 2014.

Front Squats - Warmup with 20 kg, 22.5 kg, 25 kg, 27.5 kg.

Work Sets - 40 Kg for 5 reps
42.5 Kg for 5 reps
47.5 kg for 5 reps
55 kg for 5 reps

The second set was a mistake. I should have gone directly to 47.5 kg, but miscalculated the weight on the bar.

Military Press -

Work Sets - 22.5 kg for 5 reps
27.5 kg for 5 reps
30 kg for 8 reps

Assistance work

Shrugs with 30 kg - 5 sets of 10 reps
Barbell Curl - with 20 kgs - 3 sets of 10 reps, missed a rep on the 4th set (i.e. got only 9 reps) and stopped.

This much exercise wiped me out. Maybe because I am coming back from a fever or maybe I am training this much after a long time. No worries, exercise ability will build up slowly but surely.

Next workout should add at least 1 more movement in assistance exercises. Don't know what it will be. Should decide on a good one. Maybe dumbbell bench press or lat pull-downs. Should also speed up assistance work, alternate exercises instead of finishing one and then taking up another.

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Abraiz


Last edited by Abraiz on Sat Nov 22, 2014 12:11 am, edited 2 times in total.

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 Post subject: Re: Abraiz's training log (November 2014)
 Post Posted: Sat Nov 15, 2014 7:01 am 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
Friday - November 14, 2014.

Deadlift Day

Warmup - 22.5 kg, 25 kg, 30 kg

Worksets - 52.5 kg for 5 reps
60.0 kg for 5 reps
67.5 kg for 5 reps

Assistance work -

Snatch grip deadlifts

3 sets of 10 with 32.5 kg

Sumo deadlifts

2 sets of 10 with 32.5 kg.


Strangely, deadlifts didn't wipe me out. I am writing this on the day after the workout and I feel no soreness. In fact none at all. I wonder if this is because I have deadlifted a lot in the past and am again starting up or just because the deadlift uses a lot more muscles than say military press. Anyways, I do not feel any DOMS now. Maybe a wee bit in the lower back and in the hamstrings. Nothing more.

From next week, I am going to add Muay Thai work on the non-gym days. Will do bodyweight exercises after it. Will post regularly.

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Abraiz


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 Post subject: Re: Abraiz's training log (November 2014)
 Post Posted: Tue Nov 18, 2014 5:24 am 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
Tuesday - November 18, 2014

Warm up - A few bodyweight jump squats

Front Squat - 20 kg for 3 reps, 25 kg for 3 reps, 32 kg for 5 reps

Work sets - 45.0 kg for 3 reps
50.0 kg for 3 reps
57.5 kg for 6 reps

Military press

25.0 kg for 3 reps
30.0 kg for 3 reps
32.5 kg for 10 reps


Assistance work

Shrugs with 32.5 kg for 10 reps, 2nd set of 20 reps

Incline dumbbell bench press - 10 kg for 2 sets of 10 reps

Barbell curl - 20 kg for 2 sets of 10, then a 3rd set of 7 reps

Had to hurry due to lack of time.

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Abraiz


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 Post subject: November 19, 2014
 Post Posted: Thu Nov 20, 2014 3:32 pm 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
Bodyweight workout

Warmup with Wall pushups 1 set of 20 reps
Elevated pushups 1 set of 20 reps
Knee pushups 1 set of 20 reps

Worksets

Close grip divebombers in the following manner:

3 reps, then 2 reps, then 1 rep, then 1 rep, then 2 reps

After the past shoulder injury, divebombers irritate my shoulder. Guess should stick with only Indian pushups.

Pistol progression

Pistol to a box (which is an upturned bucket, which in turn is below my knee in height)

3 reps, 2 reps, 1 rep, 1 rep, 2 reps (For each leg)

Could not get the last rep for the last set in the left leg. Should repeat it.

Inverted row

Inverted row with feet elevated.

3 reps, 2 reps, 1 rep, 1 rep, 2 reps.

No problem. Except the slight shoulder irritation. Should switch to Indian pushups.

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Abraiz


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 Post subject: November 20, 2014
 Post Posted: Thu Nov 20, 2014 3:36 pm 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
Bodyweight workout

Warmup with Wall pushups 1 set of 20 reps
Elevated pushups 1 set of 20 reps
Knee pushups 1 set of 20 reps

Worksets

Close grip Indian pushups in the following manner:

3 reps, then 2 reps, then 1 rep, then 1 rep, then 2 reps

Indian pushups are not as irritating. Should repeat them for a few workouts. Probably the pain will go away.

Pistol progression

Pistol to a box (which is an upturned bucket, which in turn is below my knee in height)

3 reps, 2 reps, 1 rep, 1 rep, 2 reps (For each leg)

Nailed the last rep for the left leg, which I had missed earlier. Should move on in the following week.

Inverted row

Inverted row with feet elevated.

3 reps, 2 reps, 1 rep, 1 rep, 2 reps.

No problem. Except the slight shoulder irritation. Should lessen with the switch to Indian pushups.

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 Post subject: November 21, 2014
 Post Posted: Fri Nov 21, 2014 3:10 pm 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
November 21, 2014

Friday - Deadlift day

General warmup - 2, 3 sets of front squats

Warmup - Deadlifts - 30 kg for 3 reps, 40 kg for 3 reps, 50 kg for 3 reps.

Worksets

1st set - 57.5 kg for 3 reps.
2nd set - 65 kg for 3 reps.
3rd set - 72.5 kg for 3 reps.

Assistance work

Snatch grip deadlifts with shrug at the top

5 sets of 10 reps each with 42.5 kg.


Snatch grip deadlift with shrug is cool. Felt my entire back smoked after the workout. Even while doing the exercise, I would huff and puff and feel my heart pounding as if I had done a sprint. Totally love it. Should remove shrug work totally from Tuesday workout. Should do dumbbell assistance work on Tuesday plus some barbell curls. Should try to add a core move somewhere in the week.

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 Post subject: November 24, 2014
 Post Posted: Sun Nov 23, 2014 9:50 pm 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
November 24, 2014

Bodyweight exercises

Warmup - 1 set of 20 wall pushups, 1 set of 20 incline pushups, 1 set of 20 knee pushups

Worksets

Close grip Indian pushups (fingers in "diamond" position) supersetted with pistol progression

3 reps of close grip Indian pushups, then 3 reps of pistol progression for each leg then 2 reps, then 1 rep, then 2 reps, then 2 reps

Inverted rows

Warmup - Door pulls for 20 reps, inverted rows with knees in standing position (i.e. at 90 degrees angle) for 5, 4, 3, 2, 1 reps.

Worksets

Inverted rows with feet elevated

3 reps, then 2, then 1, then 2, then 2 - Whole set repeated twice.

Target is to work up to 5 sets of 5 or 6 in each exercise, then move up to a tougher progression of the same exercise. No hurry this time. If I miss reps on any exercise, I will stay at that level and work through the sticking point and progress only when I nail all the reps comfortably. May take a year or so to get to the master steps of Convict Conditioning. Let us see.

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Abraiz


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 Post subject: November 25, 2014
 Post Posted: Tue Nov 25, 2014 3:23 am 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
November 25, 2014

Front Squat and Military Press day

Front Squat

Warmups - 20 kg for 5 reps, 25 kg for 5 reps, 30 kg for 5 reps, 40 kg for 3 reps

Worksets

47.5 kg for 5 reps
55 kg for 3 reps
60 kg for 1+ reps - I managed 6 reps.

Military Press

Warmups - 20 kg for 5 reps, 22.5 kg for 5 reps, 25 kg for 5 reps.

Worksets

27.5 kg for 5 reps
30 kg for 3 reps
35 kg for 1+ reps - I managed 10 reps

Assistance work

Dumbbell incline bench press - 5 sets of 10 reps with a pair of 7.5 kg dumbbells.
Barbell curl - 5 sets of 5 with 20 kgs.
Hanging leg raises - 3 sets of 5 reps.
Janda sit up - 1 set of 15 and 1 set of 12.

Observations

This was the 3rd week and the next week is deload. So I took plenty of rest - 3 minutes or more - for the final set (which was 95% of the training max) in which I planned on setting some rep records.

Maybe I could have managed to crank out more reps on the front squat, but I have read Charles Polliquin write that reps on front squat should not be done for more than 6 reps. That's why I stopped only on 6.

I managed 10 quality reps on the military press with 35 kg weight. Possibly this is the most I have managed to lift in this lift. Even when doing Starting Strength, I never lifted this much. I use Martin Rooney's method from that cool YouTube video - narrow grip and false grip.

For the bench press, I don't like benching at all. Have never benched too much. Just for some months when doing Starting Strength. That's why I want to start real low, so I can progress for a long time. Should wait and see if I get any DOMS from benching 50 reps with 7.5 kg dumbbells. If I do get, I will do the same for another workout. Will progress only when I get used to it. If I don't, I will move on to maybe 10 kg dumbbells.

Barbell curls for 5 x 5 with 20 kg (just the Olympic bar without any weights) is easy. Should add weight next workout. Possibly 2.5 kg. If the weight seems too much to complete whole 5 x 5, will do 3 x 5 and then progress to 5 x 5. If i get 5 x 5 with that weight, will add more weight.

Should add seated dumbbell lateral raises and maybe suitcase deadlifts to the assistance exercises. Maybe suitcase deadlift is more suited for deadlift day.

In HLR, my left hand grip is giving out. Should do something about it. In Janda situps, should try to add weight. Let us see.

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Abraiz


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 Post subject: Re: Abraiz's Training Log
 Post Posted: Thu Nov 27, 2014 1:11 pm 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
November 26, 2014

Bodyweight workout

Pushups

Warmups - Wall pushups for 20 reps, incline pushups for 20 reps, knee pushups for 20 reps.

Worksets - Close grip Indian pushups - 5 sets in the following manner:
3 reps, then 2 reps, then 2 reps, then 2 reps, then 2 reps.

Pistol Squat Progression

Warmups - Half squats for 20 reps, full squats for 20 reps.

Worksets - Pistol box squats - 5 sets in the following manner:
3 reps, then 2 reps, then 2 reps, then 2 reps, then 2 reps (for each leg)

The pushups and the pistol progressions were supersetted.


Could not do the inverted rows due to some work and family commitments.

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Abraiz


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 Post subject: November 28, 2014
 Post Posted: Fri Nov 28, 2014 4:05 am 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 107
Location: India
November 28, 2014

Deadlift Day

Warmup = Front Squats with empty Olympic bar, with 30 kgs.

Deadlifts - 40 kg with overhand grip for 5 reps
50 kg with overhand grip for 5 reps

Worksets

60 kgs (with mixed grip) for 5 reps
67.5 kgs for 3 reps
77.5 kgs for 1 rep

Assistance work

Snatch grip deadlift with shrug at the top

3 sets of 10 reps with 52.5 kg

Observations

Could have pulled 77.5 kg for more reps. However, since I intended to do snatch grip deadlifts as assistance work, I stopped at 1 rep only.

The snatch grip deadlifts with shrug with 52.5 kg for 10 reps in 1 set almost all wiped me out. I finished the first 2 sets and waited a bit before starting the 3rd set. At the end of the 3rd set, I felt as if I would puke. Seriously. My lower back also felt kind of loaded up. I hung from the pullup bar and moved my lower back sideways, both sides. That eased off the pressure a bit. Then I did a wrestler's bridge and held the position with my forehead touching the ground for 30 seconds. That "unloaded" my back. No lower back soreness now almost 3 hours after the workout.

I had intended to do the snatch grip deadlift for 5 sets of 10 reps as I had done in the previous weeks. However, I could not. I followed Jim Wendler's suggestion of loading the bar with 50% in the first week, 60% in the second and 70% in the third. The first and second weeks went fine. The 3rd week (i.e. this week) did not. Maybe I should try a different set and rep scheme in the 3rd week in the future. Let us see.

P.S.: It turns out that I was mistaken. Wendler does not recommend upping the percentage every week, but every month (i.e. every cycle). My mistake.

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