Hey all! I'm a swimmer (duh), mainly breaststroke sprinter, looking to become much stronger. I'm playing it safe right now and limiting my weight training to 2 sessions a week. Hopefully in later stages I'll be able to introduce one more session.

20/10/2011
Warmed up with light cardio. Then did:

Cossack Squats:
1 x 8

Bulgarian dumbbell split squat:
3 x 5 @ 30kg

Deadlift:
1 x 5 @ 40kg
1 x 5 @ 50 kg

1 x 5 @ 65kg

Was very short for time so I didn't warm up properly. Taking it easy at the moment, so nothing is feeling very challenging. I noticed that I'm leaning forward too much in the squats. The deadlift is also feeling pretty easy, as I'm focusing on learning the proper form before moving on to heavier weights. Skipped pull ups due to elbow pain.

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25/10/2011
Cossack Squats:
1 x 8 no weight
1 x 8 @ 5kg

Dumbbell Bulgarian split squat
3 x 5 @ 35kg

Weighted pull ups
3 x 5 @7,5kg

Deadlift
1 x 5 @ 40kg
1 x 5 @ 50 kg
1 x 5 @ 60 kg

1 x 5 @ 70 kg

The weighted pull ups felt very weak. I think it's because I am used to doing them in a regular bar using neutral grip and I had to use some sort of weird machine which forces me to use wide grip. Oh well, at least the wider grip is closer to swimming motion. Deadlift is feeling good and so is the bulgarian squat.

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29/10/2011
Mobility work
10 mins (stuff from S. Maxwell mostly)

DB Bulgarian Split Squat
1 x 5 @ no weight
1 x 5 @ 15 kg
1 x 5 @ 25 kg

3 x 5 @ 37.5kg

Weighted pull ups
Couple of unweighted sets, then

3x3 12,5kg

Deadlift
1 x 5 @ 40 kg
1 x 5 @ 50 kg
1 x 5 @ 60 kg
1 x 5 @ 75 kg
1 x 5 @ 80 kg

Great sessions today. Bulgarian squats felt solid.

Decided to switch rep schemes for the pull-ups and do 3x3, as I prefer doing them this way. This time I felt my pulling was strong and the 12,5kg were not much of a challenge.

The deadlift felt GREAT. I had a friend touch my lumbar back on the heavier sets to make sure I was not rounding it. Managed to keep in extension. I really feel like I'm close to nailing the proper form. The 75kg was supposed to be my work set, but it felt so easy that I decided to go for 80kg. I'm really starting to love the deadlift.

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2/11/2011
Mobility work

DB Bulgarian Split Squat (w/ added ROM)
1 x 5 @ no weight
1 x 5 @ 20 kg
1 x 5 @ 25 kg
1 x 5 @ 30 kg

3 x 5 @ 40kg

Weighted pull ups
1 x 5 @ unweighted

3 x 3 @ 15 kg

Deadlift
1 x 5 @ 40 kg
1 x 5 @ 50 kg
1 x 5 @ 60 kg
1 x 5 @ 75 kg

1 x 5 @ 85 kg

Added ROM to the Bulgarian squats (shown here) which made them MUCH harder. What a murderous movement.

The deadlift felt pretty heavy, probably because of fatigue from the squats and I think I kinda messed up my form. Will get a video up soon.

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5/11/2011
DB Bulgarian Split Squat (w/ added ROM)
1 x 5 @ no weight
1 x 5 @ 25 kg
1 x 5 @ 30 kg
1x 5 @ 35 kg

3 x 5 @ 42,5 kg

Bad day today. Had a very tough pool session and felt very tired at the gym. Barely managed to get through the squats and when I tried my warm up set for the deadlift it felt way, way too heavy, so I backed off. Might take Monday off, since I've been feeling pretty tired these past few days.

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7/11/2011
DB Bulgarian Split Squat
3 x 5 @ 45kg


Weighted pull up
3 x 3 @ 15kg

Deadlift
1 x 5 @ 90kg

Forgot to log my warm ups. Squats felt very good. Weighted pull ups felt very weak. I think doing them 2 times a week is not enough for me to progress. I was much, much stronger at them when I was doing NG. The deadlift felt good, it was nice to hit 200 pounds :). Focused on inhaling more air and bracing the 'core'.

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11/11/2011
General mobility

Deadlift
2 x 5 @ 40 kg
1 x 5 @ 50 kg
1 x 5 @ 60 kg
1 x 5 @ 80 kg

2 x 5 @ 95 kg

Weighted pull ups
4 x 2 @ 17,5 kg

Bulgarian Split Squat (w/ added ROM)
1 x 5 @ 30 kg
1 x 5 @ 35 kg
2 x 5 @ 47,5 kg

Decided that I wanted to focus on deadlifts today, so it was my first exercise. Felt great and went for 2 sets. Didn't want to push it after that, but I can't wait to hit 100kg.
Weighted pull ups were meh.
Was very annoyed with the squats, because I discovered that I was unintentionally cheating by using my back leg slightly when going up. I think this might be because I'm having a hard time maintaining my balance on top of the plates I'm using as a platform to add ROM. Guess I'll have to do them on the floor and decrease the weight for a while. Oh well, I guess it's better to discover these mistakes when you're still a beginner.

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17/11/2011
Bulgarian DB Squat
3 x 5 @ 40kg

Weighted pull ups
3 x 3 @ 17,5kg

Deadlift
Several singles and doubles.
1 x 2 @ 100kg

Backed off a little today, since I have been feeling pretty shitty. Did 2 reps of my work set for the deadlift and it felt easy though.

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19/11/2011
Diesel Crew's essential hip mobility

Bulgarian DB Squat
1 x 5 @ 25 kg
1 x 5 @ 30 kg

3 x 5 @ 42,5 kg

DB press
1 x 5 @ 10 kg
1 x 5 @ 12,5 kg

3 x 5 @ 15kg

Deadlift
1 x 5 @ 60 kg
1 x 5 @ 70 kg
1 x 5 @ 80 kg
1 x 2 @ 90 kg

1 x 5 @ 100kg

Decided to mix things up and try some pressing. Main reason for this is that back when I was doing NG and hit a plateau with my pull ups, incorporating handstand pushups made a huge difference. Started light, but I enjoyed it a lot. Deadlift felt strong!

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Hey hey :)

Good question - I hadn't really thought about it! I just know I really enjoy the exercise a lot. Throwing a bigarse weight up over your head is fun :)

Certainly once I figured out about really getting the legs driving, things took off with it. My calves feel stronger than they have ever been, and I always feel it in my glutes too. I've noticed when doing things like knee tucks and lunge jumps, I am in the air longer these days too.

It's also (for me anyway) nice to have a real coordination tester. Of course everything has a technical aspect, but heavy snatches feel particularly unforgiving. One false move and you fail. Today was a prime example - I failed one on the right but knew it wasn't a strength thing (training on a Sunday morning!). After about 10 seconds rest, I just focussed on getting the form right to accelerate the db, and it flew up no problem. It felt really easy, and I'd failed it 10 seconds earlier! I really enjoy that aspect of it, getting the whole body working together in a coordinated way.

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