Blindprop's 'Lost-my-training-log-due-to-Stronglifts-ban' Training Log

**blindprop** · 01-02-2012 11:41 PM

Cheers, things are coming to a bit of a stand-still so I've been testing my maxes for 5/3/1. Here's the last couple of days:
30/1/12
Press:
lots x bar
8x40
5x60
3x65
1x70
1x75
1x80
1x82.5 PB
Went for 85 but it just wouldn't lock out.
Only a small increase from last time (2.5kg) but it's not too bad in 1.5-2 months I suppose.

Pull ups - 1 purple band:
4, 4, 4, 2, 1

Kroc Rows:
12x25kg
15x25kg
10x25kg
Was just testing the waters with this, that's the biggest dumbell we have at the gym so I'll use the olympic loadable dumbell with fat gripz on next time.

Band pull aparts - 4x20

31/1/12
Squats:
2xlotsxbar
8x60
8x60
3x100
1x110
1x120
1x130
1x142.5
1x150
1x155
I think I belted up from 120 onwards. 155 felt alright. Might have got more but my knees were definitely going inwards a bit, not concaved but just pointed straight ahead.

Was really tired in this session due to some uni work that was in for the same day. Didn't do anything after because the 1RM killed me haha.

Doing deadlifts and bench tomorrow. Going for 170kg deadlift (maybe 175) and 110kg bench (hopefully 115, depending on how I feel).

Also ordered some Rogue Do-Wins 2010s today so I'm looking forward to trying them out!

**blindprop** · 03-02-2012 11:32 PM

And my last 2 sessions:
02/02/12:
Bench:
26xbar
8x60
5x60
3x80
3x90
1x102.5
1x110
0x115
1x112.5 PB
Happy with this, pretty good progress I think.

3/2/12
Deadlift:
2x5x60 (w/fat gripz)
5x100 (hook grip)
3x120 (hook)
1x140 (hook)
1x150 (mixed)
1x160
1x170
1x180
1x190 PB
0x200
0x200
Massive PB, went up fairly easily so jumped to 200 just to try it, got it about 1 inch up first time then 2 or 3 second but it was just too much for now. Oh well. Really happy with 190 as my last PB was 160 for a double under 2 months ago.

**Bokers** · 03-02-2012 11:42 PM

Nice work dude. That's some big progress!

**blindprop** · 04-02-2012 12:13 AM

Cheers, I've got to say I was very surprised with the deadlift, I went in aiming for at least 170.

Starting 5/3/1 on Monday which I'm pretty excited about.

**blindprop** · 07-02-2012 12:24 AM

5/3/1 Day 1:
Deadlift:
12x60
6x100
5x110
5x127.5
7x145
Lower back was still pretty fatigued from Friday's session I think and it appeared to round a bit. I've bought a camera so I will be videoing the top sets of each session I think. Today's seems a bit dark after I put it on the computer but I've tried to edit it on youtube so we'll see if it changes...

Good Mornings: Decided to use bands instead of bar because of my lower back
10xpurple band
20xpurple band
20xpurple band
20x purple band

Power Cleans:
3x45kg
3x45
3x45
3x45
3x45
Just learning the technique, seems to be going alright.

**blindprop** · 08-02-2012 07:47 PM

Bench Day - 7/2/12
Bench:
Lots x bar
lots x bar
8x60
5x75
5x85
13x85
Had forgotten to write down the weights I was supposed to be lifting and didn't take into account the 90% from my 1RM and then then further 85% for my top set so had worked it out to have been a 95kg top set which was wrong, luckily, I miss-loaded the bar with 85kg instead of 95kg which was 2.5kg lighter than I was meant to do. Pretty happy with 13 reps, although, the rep calculator on my 5/3/1 spreadsheet puts my 1RM at 127kg for some reason. So either I'm amazing at reps or the calculator isn't great. I've put the lift down as 9x87.5 in the spreadsheet as this estimate my 1RM pretty much bang on.

Chins:
1xBW - my legs are still coming forward somewhat but this was my first full ROM pull up without any bands
2x purple band - I put the band around only one of the handles of the rack so there's was less tension than I usually get from using both sides of the rack for the band
2x purple band - same deal as before

Face Pulls: Had this on the 7th level of an (about) 15 level weight machine, no weights so who knows what weight it was, I'll see if the owner knows how heavy they are.
Did 5x12. Felt good.

**Bokers** · 09-02-2012 11:01 AM

Nice work on the chins!

**blindprop** · 09-02-2012 05:12 PM

Cheers, I'm glad I'm finally getting sorted. How's your progression on them going?

**Bokers** · 09-02-2012 08:22 PM

Seems like ages since I've done them but its only been a couple of weeks. I'm much closer to BW chins again now so hopefully a couple more weeks and I'll be banging them out. Everytime I work upto BW chins I manage to mess something up so I have to get back upto it. Im 20 stone too haha so it's a lot to move.

On the flip that weight is coming down nicely at the moment so the balance of the two should mean I'm chinning again.

**blindprop** · 10-02-2012 12:06 AM

Yeah, nice one. Got another one tonight, wasn't really chinning but thought I'd try another. It was still a struggle though. Looking forward to getting reps! That'll be a bit achievement at 20 stone for you, good luck with it.

My session tonight:
Squat:
5xbar
5xbar
5x60
3x80
5x90
5x105
7x117.5 (belt)
Knees were a bit messy on the last set. I videoed it and it looks like I'm doing a bit of a squat hybrid, pretty much low bar stance and movement but with high bar placement. Going to work on getting back down to low bar I think.

Trap bar deadlifts (narrow stance and using the low handles):
8x110
8x110
8x110
Very tough on the quads, felt good.

Band-good mornings (2 purple bands):
3x12