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Old 24-07-14, 12:48   #1
Denny Crane
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Another Log

In the last ~two weeks I've just starting doing proper lifts for the first time. I haven't had any coaching yet so will put up some videos that will most likely be torn apart

I came across the 5x5 program so I'm going to follow that for at least the 12 weeks. I've put in what I've done recently into their spread sheet and this is the program it's spitting out.

I haven't done a press before, and I just did the row for the first session yesterday so put in min numbers for them. My squat is atrocious tbh need to work on my flexibility, but doing it every day certainly should help. I'm going to double check tomorrow but I'm taking the squat/deadlift bars as 15kgs and the bench press one as 20kgs.

Date23-Jul-2014    
Weight70.0    
      
      
If you are a new lifter, you're finished. Go to the Program worksheet and begin your     
training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight     
column below, and the number of reps for which you lifted those weights in the Reps     
column.     
      
 WeightReps5RMStarting Weight 
Squat35206632.5 
Bench50157337.5 
Press2001720 
Row30258040 
Deadlift952017990* 
      
Based on the starred lift(s) above, you may be too strong for StrongLifts 5x5.     
Please start with StrongLifts 3x5 instead of StrongLifts 5x5 (read page 48 inside the 5x5 report).     
So if your Bench Press is starred but not your Squat, start with 5x5 on Squat but 3x5 on Bench Press.     


   Week 1  Week 2  Week 3  Week 4  Week 5  Week 6  Week 7  Week 8  Week 9  Week 10  Week 11  Week 12  
ExerciseSetsReps23-Jul25-Jul27-Jul30-Jul1-Aug3-Aug6-Aug8-Aug10-Aug13-Aug15-Aug17-Aug20-Aug22-Aug24-Aug27-Aug29-Aug31-Aug3-Sep5-Sep7-Sep10-Sep12-Sep14-Sep17-Sep19-Sep21-Sep24-Sep26-Sep28-Sep1-Oct3-Oct5-Oct8-Oct10-Oct12-Oct
Squat5532.53537.54042.54547.55052.55557.56062.56567.57072.57577.58082.58587.59092.59597.5100102.5105107.5110112.5115117.5120
Bench Press5537.5 40 42.5 45 47.5 50 52.5 55 57.5 60 62.5 65 67.5 70 72.5 75 77.5 80 
Overhead Press55 20 22.5 25 27.5 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 55 57.5 60 62.5
Barbell Row5540 42.5 45 47.5 50 52.5 55 57.5 60 62.5 65 67.5 70 72.5 75 77.5 80 82.5 
Deadlift15 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175
                                       
Body Weight  70.0                                   

That's an ugly format so here's what the first few weeks look like in excel




Day 1 23-Jul-2014

Warm-up
5mins Bike 13R, 2km
500m Row 1.55ish (needs work imo)

Squat
5x3 bar
5x5 35kgs

Ok, did it fine, form needs improvement though, and I'm leaning forward. I recorded it but the file seemed to get corrupted when I played it back on my phone, will give it another go tomorrow and post it up.

Bench
3x5 Bar
5x5 40kgs

Row
5x5 40kgs

Did slightly higher here than what the plan says just for the convenience of the weights and was all fine/easy anyway.

Finished off with some pull-ups and 20kg db chest presses


I'm going to see how I get on with the B session tomorrow and might adjust the inputs into the excel.
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Old 25-07-14, 22:22   #2
LuckyLloyd
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Good luck with this Shane. More than happy to take a look at some videos via PM fwiw if you like.
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Old 26-07-14, 16:38   #3
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Originally Posted by LuckyLloyd View Post
Good luck with this Shane. More than happy to take a look at some videos via PM fwiw if you like.
Thanks will definitely do that

Day 2

Warm-up
5mins Bike
500m Row
Feeling stiff so really should start doing some stretches.

Squat
5x5 bar
5x5 35kgs

Spoiler


I think the last two were the best but still not getting deep enough imo

Overhead Press
5x5 Bar
5x5 15kg

I weighed the bar in between the press and deadlift and it was only 10kgs, so I had only did 15 instead of the 20 I should have.

Deadlift

5x40
5x60
5x90
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Old 26-07-14, 17:00   #4
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Best of look with this looking forward to seen your progress.
Few quick questions what height are you?? Age?? Have you ever played a sport at a high level of any kind. What is your goal with the training??
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Old 26-07-14, 17:01   #5
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Get on your heels, you're putting the pressure on your toes leaning into the squat. Sit right back into it on the balls of your feet. The basic guideline given is not to let your knees go past your toes. Practice at home or whatever aswell, I used to put my back against the wall at the start and try to stay down for a few minutes. Try curling your toes while squatting aswell.

I wouldn't be in a rush to move on from 5x5, for a beginner I reckon there's a good 6-12 months of big improvements with the programme. Still on it myself around 9 months now but a bit on and off, only getting to they gym once a week or so.

Last edited by bohsman; 26-07-14 at 17:14.
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Old 26-07-14, 17:23   #6
Denny Crane
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Quote:
Originally Posted by Hooch View Post
Few quick questions what height are you??
I think I'm 5'10" so probably 5'9".

Quote:
Originally Posted by Hooch View Post
Have you ever played a sport at a high level of any kind.
Kinda, I did compete nationally and internationally at some things but it was more endurance/technical, it's my first time at anything like this.

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Originally Posted by Hooch View Post
What is your goal with the training??
Catch up with Lloyd

Quote:
Originally Posted by bohsman View Post
Get on your heels, you're putting the pressure on your toes leaning into the squat. Sit right back into it on the balls of your feet. The basic guideline given is not to let your knees go past your toes. Practice at home or whatever aswell, I used to put my back against the wall at the start and try to stay down for a few minutes. Try curling your toes while squatting aswell.
Thanks, yeah I was trying to work on that, I was coming completely off my heels the previous day.
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Old 26-07-14, 17:39   #7
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On the viddy.

Squat in a pair of flat footwear. Converse or something similar.
Normal jogging runners are very hard to squat in especially when you have poor ankle mobility. It looks like you do (I'm the same!).

As you mentioned, you are a little stiff and need to work on flexibility. Bring in some foam rolling, couch stretching, pistols and pigeon stretch into your warm up and it will help alot.

The weight seems like no issue to you, just form. Keep practising, taking videos and try to progress to this posture in a.


Last edited by RoadSweeper; 26-07-14 at 17:43.
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Old 26-07-14, 20:15   #8
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Looks like you need to work on your flexibility. Should get some great exercises for your ankle here.

http://www.mikereinold.com/2013/03/a...siflexion.html




Going by your form, if I was you I wouldn't be rushing to far ahead with the weight increases. Your main priority should be getting more flexible and getting the technique of the squat, and other exercises, learned well.
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Old 26-07-14, 20:21   #9
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Don't mean to interrupt thread but does anyone have any advice on how to correct form from pic b above? I always round my back at end of squat and coukdnt reverse it so stopped squatting
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Old 26-07-14, 21:26   #10
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Don't mean to interrupt thread but does anyone have any advice on how to correct form from pic b above? I always round my back at end of squat and coukdnt reverse it so stopped squatting
Something I've never had an issue with tbh but I think getting your elbows in line with the bar should force you to straighten your back. I always just do as big a superman chest as I can on the way down and that gets me through. Such a good exercise definitely worth fixing the issue.
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Old 27-07-14, 13:19   #11
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Quote:
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Don't mean to interrupt thread but does anyone have any advice on how to correct form from pic b above? I always round my back at end of squat and coukdnt reverse it so stopped squatting
One very good tip I got was to squeeze the bar tight. This forces you to retract the shoulder blades which helps in keeping a better position. Other than that just focusing on keeping a big chest, weight on the back of the feet and pushing the knees out when coming back up.

If the above form is due to bad posture from desk-jockeying you will need to work on t-spine mobility. I sit at a desk for ridiculous hours every day which has led to major hip and t-spine mobility issues for me.

One place I really notice this is push presses and military presses (pretty much any overhead pressing movement). A good way to test is to put your two feet together put your hands straight overhead with palms facing inwards and sit back into a squat type position.

Something like:



The straighter up your arms can go the better t-spine mobility you have.

The easiest way to start working on it is with a foam roller:

Forgot how to embed videos:



I don't do 30 seconds, i do about 10 rolls, then starting at the bottom of the t-spine, hangout on the foam roller and let the top of my back sag over it while keeping neck and hips neutral. You'll usually get alot of juicy cracks doing this. Then move up bit by bit til you've done your whole back. Can also put your hands straight behind you and camp out on whatever section of your t-spine you're working on and get a buddy to start pushing your hands to the floor and staying in that position for 30-60s. This can also be done using an olympic bar or a plate but it's easier with someone else helping.

That's the 101 for beginners which I have been doing religiously for a few weeks now, but Youtube has tons of other t-spine mobilisation videos you can watch and pick w/e ones you like. I'm sure Kstarr has loads on his mobilitywod too.
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Old 27-07-14, 17:28   #12
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Good luck with this dude.

If you want to get some advice in person feel free to pop up to Ballymun gym and I'll show you the main lifts.
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Old 28-07-14, 17:05   #13
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I went for a run for the first time in years on Sun. I had mapped out 2km and thought I might have started off at too strong of a pace but actually ended up feeling comfortable enough to do a second loop which ended up being 3.6km total. I must time it next time.

Plan is to do 5x5 Mon,Wed,Fri, run Sat or Sun. I have to adjust the excel for the dates and for starting the BP at 40kg.

Day 3 28/7/14

Warm-up
5mins Bike
Foam Rolling
Stretches
500m Row


Squat
5x5 bar
5x5 37.5kgs

Bench
5x5 Bar
5x5 42.5kgs

Row
5x5 Bar
5x5 42.5kgs


I wore a pair of converse, did some stretches and work without the bar to try and improve my squat position. It was better, more towards the end, but still a long way to go yet, I'll put up another video after a couple more sessions.

Is it worth getting a pair of something like Adipowers? I hope to keep at this for the long haul.
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Old 28-07-14, 17:06   #14
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Good luck with this dude.

If you want to get some advice in person feel free to pop up to Ballymun gym and I'll show you the main lifts.
Thanks, very generous! I'll pop up some weekend soon.
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Old 28-07-14, 17:26   #15
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Just take off your runners
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Old 28-07-14, 23:01   #16
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Is it worth getting a pair of something like Adipowers? I hope to keep at this for the long haul.
Most definitely. I refuse to squat without my Romaleos.
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Old 29-07-14, 02:20   #17
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GL with this Shane. Happy to give any help I can with mobility, form prep etc.

Deadlift starting weight seems a bit high. Its normally biggest lift but 90kg is out out of proportion with the rest. The spreadsheet will have you aiming for double body weight at the start of week 8, thats very early imo. Starting high with not much room to progress will slow you down long term.

I think itís worked out as half your 1RM of 179kg.
179kg is a massive 1RM starting out. Did you do the 20 reps of 95kg in a single set or multiple sets?

Quote:
Is it worth getting a pair of something like Adipowers? I hope to keep at this for the long haul.
Iíd look into some sort of lifting shoes if you aim to keep at it. Iím glad I bought my Reebok Olys.
If you have $200 then Adipowers are the top end. But Adidas Power Perfects are midrange and perfectly fine too.
Thereís a lot more options than even 2 years ago.
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Old 29-07-14, 09:17   #18
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Couple of quick pointers.

1 - The bar weighs 20kg if it's a 7footer (Olympic bar). I'd be confident that the one in your video of you squatting is a 20kg bar.

2 - Squatting is about moving your weight downwards and backwards. The bar shouldn't move forward at all. This is a strange feeling for most people as they bend forward at the ankles instead of keeping a straight shin and letting the knees and hips do the flexing. Concentrate on two things.
1 - Keeping the area of your chest which would have a Superman logo on it perpendicular to the ground. This forces you to sit upright into the squat and you will lose balance if you're bending at the ankle. It is aided by keeping your shoulders tight. (@Feetmagic)
2 - Keep your weight almost totally between your heels and the external edges (left left, right right) of your feet. You should be able to squat with your toes touching the ceiling of of your shoes. Try starting a bodyweight squat (no bar) with your toes off the ground, and try to grind into that form of sticking your arse backwards (pivot at hips) as the initial movement.

Would echo what Mellor says, I would have thought that 95kg is going to be far too much for a Deadlift relative to other lifts. I'd be starting closer to 40kgs. Deadlift form is essential, learn the movement while lifting the weight, don't try and learn it while testing the weight. Could you post a video of you doing the trial (bit in the first table) for the deadlift maybe?

Re: shoes, I don't have anything special. Used to squat in a pair of rubbish plimsoles and that seemed fine. Will have to replace my own training footwear soon so might get something like the above. For beginners I think it's overthinking though. (All the gear...)


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Old 29-07-14, 11:10   #19
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I'd agree with the points about the weight being very high on the deadlifts. Also if your struggling with flexibility with the squat then chances are you're having the same problems for the deadlift so be careful lifting heavy(for a beginner) if you're form isn't great.


On the shoes - I use my regular runners. I've had no problems with them and it's not something that affects my lift. In future when the weight gets bigger then equipment will make a difference bu as Emmet said I wouldn't worry about it now.
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Old 29-07-14, 12:51   #20
Denny Crane
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Quote:
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If you have $200 then Adipowers are the top end. But Adidas Power Perfects are midrange and perfectly fine too.
Sorry yeah it was the much more reasonable Power Perfects I was looking at getting not the Adipowers.

Quote:
Originally Posted by Emmet View Post
Couple of quick pointers.

1 - The bar weighs 20kg if it's a 7footer (Olympic bar). I'd be confident that the one in your video of you squatting is a 20kg bar.
There's a much larger bar in the other rack in the gym that I was presuming was an Olympic bar (HJ is in the same gym, he probably knows better than me), I'd be surprised if the one I'm using is 20kg, I'll weigh it tomorrow.

Quote:
Originally Posted by Mellor View Post
Deadlift starting weight seems a bit high. Its normally biggest lift but 90kg is out out of proportion with the rest. The spreadsheet will have you aiming for double body weight at the start of week 8, thats very early imo. Starting high with not much room to progress will slow you down long term.

I think it’s worked out as half your 1RM of 179kg.
179kg is a massive 1RM starting out. Did you do the 20 reps of 95kg in a single set or multiple sets?
Quote:
Originally Posted by Emmet View Post
Would echo what Mellor says, I would have thought that 95kg is going to be far too much for a Deadlift relative to other lifts. I'd be starting closer to 40kgs. Deadlift form is essential, learn the movement while lifting the weight, don't try and learn it while testing the weight. Could you post a video of you doing the trial (bit in the first table) for the deadlift maybe?
Yeah there's no way my 1rm is anything like that. I did the 20 reps in multiple sets, if I change it 5 reps in the excel it brings the starting weight down to 47.5, and 132.5 by week 12. Tbh I didn't put much thought into it, that's what I was comfortable doing and probably the one I enjoyed doing most . I'll post a video, and if form is anything as bad as my squat I've no excuses not to cut it back.
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