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Journals => Journals => Topic started by: Daniel0636 on February 23, 2014, 06:19:42 AM

Title: Dan's Lifting Journal
Post by: Daniel0636 on February 23, 2014, 06:19:42 AM
Hi everyone,

I've got a lifting journal on another website and a friend recommended I post one on here too.

I've been lifting for 1 year and 3 months now. I started on a typical bro split for my first few months, weighing in at just 104lb, I was pretty underweight at the time. After that, I went on to Jason Blaha's Novice 5x5 for 7 months and then I changed over Starting Strength and I've been on that program for the past few months.

I currently weigh 133lb, at 5'6, bulking at 4300kcal. Which I just about gained 1.5lb on this month, not sure why I need so much food to gain weight aha.

My current 5 rep maxes are....

Squat 112.5kg
Bench 72.5kg
Deadlift 127.5kg
OHP 52.5kg

I'm not sure what my power clean 5 rep max would be but the most I've power cleaned so far is 60kg for a few singles.

I'll be using this log just to post my lifting progress, and I'll be posting some videos and things too...



Title: Re: Dan's Lifting Journal
Post by: doughnutgut on February 23, 2014, 06:38:08 AM
Ooooh. Looks like you need to start a new member introduction thread mate.  8)

You did not take much persuading to join here buddy.  ;)

Welcome to the journals.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on February 23, 2014, 06:40:53 AM
Will do, your profile picture is amazing btw aha!  :D
Title: Re: Dan's Lifting Journal
Post by: FLEX on February 23, 2014, 02:29:55 PM
Welcome to the journal section Dan.

Lots of support here.

Good to see another serious lifter keeping track.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on February 23, 2014, 02:49:50 PM
Welcome to the journal section Dan.

Lots of support here.

Good to see another serious lifter keeping track.

Thanks Flex, I appreciate it!
Title: Re: Dan's Lifting Journal
Post by: tobymax on February 23, 2014, 07:23:59 PM
Holy crap, you weighed 104 lb?!!!

Great job on adding weight.  Your 5 rep maxes look pretty good, especially the squats.  112.5 kg / 247 pounds x 5 reps at 133 lbs body weight -- I'm impressed.  It's more than I've done even for 1 rep.  I suck at squats.

I look forward to following your journal. 
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on February 24, 2014, 05:54:40 AM
Thanks man! It's strange because at the time I weighed 104lb I thought I was 'ripped' lol. When in reality I just looked anorexic. When I started focusing on strength more I started to make a lot more progress...
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on February 25, 2014, 10:56:50 AM
25/2/14
Workout A
Squat 3x5 100kg (220lb)
Bench 3x5 72.5kg (160lb) (1x3 1x1 :/ + 1x8 with 60kg)
Deadlift 1x5 127.5kg (281lb)

Urghhhh...... is the word I would use to describe today's workout lol. Although, to be fair it ended on a good lift.

I was down on my calories by like 900kcal yesterday (only got in 3400kcal which is really low for me ), my appetite was being weird for some reason. Any way my squats were fine but my bench still isn't moving. It's been at 72.5kg for months now and if anything I feel like I'm loosing strength on my bench press because the first time I did 72.5kg/160lb I managed to work up to 1x5 and 2x4 so it was pretty frustrating today.

I just had to try to forget about it and move on to my next lift. Speaking of my next lift, luckily that went well. 127.5kg/281lb on my deadlift felt really good so I was happy about that at least.

My weight gain shake should be delivered tomorrow so hopefully that will help because trying to eat all my calories off of just food isn't really working for me :S

Edit - Just got my mail and I've got ON Serious Mass. I'm usually not for supplements but in my case this should help me ALOT with all the calories I have to eat to gain weight. 1 serving with water is 1258kcal! and even if I have half a serving, if I drink it with whole milk I'll easily get 900kcal just from a drink so this should make things a lot easier :)
Title: Re: Dan's Lifting Journal
Post by: sakustoms on February 25, 2014, 12:38:34 PM
I know what you mean about trying to eat all your calories from food. I can't do that either.

Good workout. Squat is very impressive.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on February 25, 2014, 12:54:36 PM
Thanks, I did a -10% reset on my squats today so they weren't as heavy as they usually are, which I was thankful of. I can usually eat around 3300-3600kcal no problem it's the last 1000kcal or so I struggle with to make it up to 4300kcal...
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on February 27, 2014, 10:46:24 AM
27/2/14
Workout B
Squat 3x5 102.5kg
OHP 3x5 52.5kg (2x4 1x3 (small PR))
Power Clean 5x3 57.5kg (4x3 1x2 = 57.5kg + 1x2 1x1=60kg)

Today's workout was filled with some easy feeling squats, a small OHP PR and getting hit in the balls with a power clean :o ......

It was weird because I was a bit low on calories yesterday and 100kg for 3x5 last workout felt unusually heavy (even though it shouldn't) so I wasn't expecting a good workout. However, for some reason 102.5kg on my squats felt like 80kg today :S The weight went up really smoothly and I was no where near failure which I was happy about.

As for OHP I only got a small PR (an extra 2 reps on the last session) but a pr is a pr I guess.

Onto the power cleans. At first the weight felt kind of heavy. I only got 2 reps on the first set but the other sets went fine. On the 3rd set there were two girls that were weightlifting next to me.............needless to say my 3rd set felt a lot easier than usual ;D I actually nearly messed up the first rep on that set because the weight flew up so fast I was a bit off guard when I caught it aha.

After the sets with 57.5kg, I went up to 60kg and I did 1x2 but my form felt really off, and I just wasn't triple extending in the right place, which is where it happened....I extended my hips at the wrong time and hit a very delicate area.....my balls :o.
As there were two girls working out next to me I just sat down and played it off :P But I was in quite a bit of pain for a minute or so aha! I wish I had filmed it because I think it would have been quite funny to look back at (even if it wasn't at the time lol).
After that traumatic experience I dropped the weight back down to 30kg to work on my form. Then I went up to 50kg. And then I went up to 60kg again with the mindset that I just wanted to get 1 rep but make the form as good as possible.
The first and second attempts I missed but on my last attempt I was really focused and I managed to get a really solid rep in with 60kg which was a good note to end the workout on.
Title: Re: Dan's Lifting Journal
Post by: doughnutgut on February 27, 2014, 01:52:26 PM
Good work having the (balls) to go for the 60s again.

 :o

Title: Re: Dan's Lifting Journal
Post by: sakustoms on February 27, 2014, 02:08:46 PM
Thanks, I did a -10% reset on my squats today so they weren't as heavy as they usually are, which I was thankful of. I can usually eat around 3300-3600kcal no problem it's the last 1000kcal or so I struggle with to make it up to 4300kcal...

Damn, I'm cutting and sitting at around 154 lbs right now. I am eating around 1880 calories daily. There is no way I could eat double that let alone 4300 calories. What is your Macro breakdown?
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on February 27, 2014, 04:27:38 PM
Good work having the (balls) to go for the 60s again.

 :o

Lol! Thanks DNG, it was just a technique issue but I got through it in the end :)

Damn, I'm cutting and sitting at around 154 lbs right now. I am eating around 1880 calories daily. There is no way I could eat double that let alone 4300 calories. What is your Macro breakdown?

I don't have set numbers but usually I aim for around 400-450 Carbs, 170-200g Fats and 100-140g Protein. Generally as long as I get at least 400g of carbs and 100g of protein, I just fill everything else with fat. Just because it's easy to get plenty of calories from...

It does mean you get to eat whatever you want though. For example today I had....

Museli + Whole Milk

Chicken Wings + Chips + more Milk

and I'm about to eat a 1200kcal pizza with some juice :)

And I've still got another 800kcal to eat after that lol  :o
Title: Re: Dan's Lifting Journal
Post by: BLK00TJ on February 27, 2014, 04:43:53 PM
Solid work there!  I'm jelly of the diet though.  I'm starvin' like Marvin over here.  :-\
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on February 27, 2014, 06:30:55 PM
Solid work there!  I'm jelly of the diet though.  I'm starvin' like Marvin over here.  :-\

Aha I'm the opposite ;D I would love to just eat like 3000kcal a day :P
Title: Re: Dan's Lifting Journal
Post by: sakustoms on February 28, 2014, 10:12:57 AM
Good work having the (balls) to go for the 60s again.

 :o

Lol! Thanks DNG, it was just a technique issue but I got through it in the end :)

Damn, I'm cutting and sitting at around 154 lbs right now. I am eating around 1880 calories daily. There is no way I could eat double that let alone 4300 calories. What is your Macro breakdown?

I don't have set numbers but usually I aim for around 400-450 Carbs, 170-200g Fats and 100-140g Protein. Generally as long as I get at least 400g of carbs and 100g of protein, I just fill everything else with fat. Just because it's easy to get plenty of calories from...

It does mean you get to eat whatever you want though. For example today I had....

Museli + Whole Milk

Chicken Wings + Chips + more Milk

and I'm about to eat a 1200kcal pizza with some juice :)

And I've still got another 800kcal to eat after that lol  :o

Ok, that explains a lot. I'm shooting for about 65g fat and 140g carbs. I could probably eat 2 large pizzas throughout the day so I guess I could eat that much. lol
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 01, 2014, 09:55:33 AM
29/2/14
Workout A
Squat 3x5 105kg (231lb)
Bench 3x5 72.5kg (160lb) - ended up with 3x4
Deadlift 1x5 130kg (286lb) PR

Pretty good day. Squats went up well and I managed to hit a PR on my deadlift :) I didn't get all the reps I wanted on bench but I still did better than the last session (where I only got 1x4 and 1x2 with 72.5kg)....

My uni's gym is closed next week for maintenance so I'll be going to the other gym in my area. It's a commercial gym and it's not very good for weightlifting but it has one squat rack so I should be able to manage for a week before my regular gym opens again...
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 01, 2014, 10:25:55 AM
My bodyweight is up to 133.8lb now so I've gained about 2 pounds this month which I'm happy about.

For the record this was my food for yesterday, in case anyone's interested. I only managed 4000kcal in the end but here it is.....


Breakfast -
Bacon and Egg Sandwich with Juice (only managed to eat 3/4 but I still got 674kcal out of it)
(http://forum.bodybuilding.com/attachment.php?attachmentid=6684841&d=1393669958)

Lunch -
BBQ Ribs + Milk for some reason the ribs didn't agree with my stomach though :/
(http://forum.bodybuilding.com/attachment.php?attachmentid=6684851&d=1393669966)

Snack -
Serious Mass Shake
(http://forum.bodybuilding.com/attachment.php?attachmentid=6684861&d=1393669976)

Dinner
Pasta Salad + Milk
(http://forum.bodybuilding.com/attachment.php?attachmentid=6684871&d=1393670033)

2nd Dinner
Rice + Mixed Vegetables + Olive Oil + Serious Mass Shake
(http://forum.bodybuilding.com/attachment.php?attachmentid=6684881&d=1393670043)

When I get the money I want to buy a blender and make my own weight gain shake, just because the Serious Mass stuff tastes pretty bad...
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 01, 2014, 07:21:35 PM
Looks some some tasty food there, especially those ribs and the egg and bacon sandwich.
Title: Re: Dan's Lifting Journal
Post by: FLEX on March 02, 2014, 04:32:57 PM
Congrats on the DL PR.

I dunno how you couldn't finish that sammich, though.  Looked effing good....
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 02, 2014, 06:37:26 PM
haha yeah, I can never stomach much food in the morning. Usually my appetite doesn't really kick in until around 12pm...
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 04, 2014, 08:53:24 AM
4/3/14
Workout B
Squat 3x5 107.5kg
OHP 3x5 52.5kg (1x5 2x4 PR)
Chinups 1x20 1x10

No power cleans today, since I'm at a different gym for the week and this gym doesn't have bumper plates or protected flooring. It's only for this week though so I'll be back at them once my uni gym opens up again (they are doing maintenance on the weightlifting section atm, which is why it's closed for the time being).

Squats felt nice and smooth, no problems there. OHP was pretty tough but I still hit a small PR (an extra 2 reps from last session). It's time to reset on OHP but I should be able to get 52.5kg for 3x5 next time around!

It was weird I could still do a good amount of chin ups since I haven't done them in months and the only back work I really do comes from deadlifts and power cleans. They aren't as fun as power cleans, but as I say it's only for a week.

My deadlift should be interesting on Thursday though, because the last time I was at this gym I got told off for deadlifting too loudly :S It's a commercial gym so they don't really have a lot of people who do deadlift's there.....
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 04, 2014, 02:57:52 PM
4/3/14
Workout B
Squat 3x5 107.5kg
OHP 3x5 52.5kg (1x5 2x4 PR)
Chinups 1x20 1x10

No power cleans today, since I'm at a different gym for the week and this gym doesn't have bumper plates or protected flooring. It's only for this week though so I'll be back at them once my uni gym opens up again (they are doing maintenance on the weightlifting section atm, which is why it's closed for the time being).

Squats felt nice and smooth, no problems there. OHP was pretty tough but I still hit a small PR (an extra 2 reps from last session). It's time to reset on OHP but I should be able to get 52.5kg for 3x5 next time around!

It was weird I could still do a good amount of chin ups since I haven't done them in months and the only back work I really do comes from deadlifts and power cleans. They aren't as fun as power cleans, but as I say it's only for a week.

My deadlift should be interesting on Thursday though, because the last time I was at this gym I got told off for deadlifting too loudly :S It's a commercial gym so they don't really have a lot of people who do deadlift's there.....

There are a couple guys at my gym that actually do this. They must think it's cool to drop the bar about 2" off the ground. The girl who runs the place always has to yell at them.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 04, 2014, 03:39:02 PM
Aha yeah the stupid thing was I've never done that at this gym because I know they don't have bumper plates, I was just putting the weight down normally and still got told off :S Hopefully I don't get that on Thursday...
Title: Re: Dan's Lifting Journal
Post by: Bando on March 04, 2014, 03:46:31 PM
a couple folded up sweat towels under the plates will quiet things down pretty well  ;)
Title: Re: Dan's Lifting Journal
Post by: BLK00TJ on March 04, 2014, 03:52:01 PM
What kind of flooring to they have in that gym?  Every gym I've been in had rubber tiles.  Mine also has extra rubber mats that a lot of folks through under for deadlifts.  I don't use them because it raises the bar 1/4".  I guess I could stand on a rubber mat too though.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 04, 2014, 05:06:37 PM
It's rubber flooring, it's only for the week anyway luckily. My workout went fine today though, I had no problems, still I'll be glad to get back to regular gym :)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 06, 2014, 11:37:27 AM
6/3/14
Workout A
Squat 3x5 110kg/242lb
Bench 3x5 65kg/143lb
Deadlift 1x5 132.5kg/292lb (1x2)

Squats moved well. They were pretty tough but I felt like I had at least 1 or 2 more reps in me on each set which was good.

As for my bench press, I did a reset today so the weight wasn't a problem but the benches at this gym are pretty high off the ground and me being a short guy, I couldn't really plant my feet properly. In the end I just put two 5kg plates under my feet, which helped but my set up wasn't quite as tight as it usually is because of that.

For my deadlift I only got 2 reps with 132.5kg/292lb, due to the fact I was having to do the negative REALLY slowly because this gym doesn't have bumper plates or lifting platforms. I usually don't really do a negative on deadlift's I just let gravity push the weight down so I'm not really used to having to control it but I've only got one more session in this gym and then my regular gym opens again so I can get back to normal then. I think if I didn't have to lower the weight so slowly today I could have gotten at least 4 or 5 reps but oh well.

I'll be up to 112.5kg again on my squat next workout which I'm looking forward to. So I should be able to set a squat PR next workout if I can get all 3x5. I'll try to film it too.....
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 06, 2014, 01:49:04 PM
Good lifts. I bet you'll be real happy to be back at the old gym next week.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 07, 2014, 10:52:34 AM
Thanks mate! And yeah I will, but at least I had another gym I could go to instead of having to take the week off..
Title: Re: Dan's Lifting Journal
Post by: tobymax on March 07, 2014, 11:56:23 AM
Those are some good numbers you're lifting there, especially at 133 lbs. body weight.  Nice work.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 08, 2014, 10:46:09 AM
Those are some good numbers you're lifting there, especially at 133 lbs. body weight.  Nice work.

Thanks mate!

9/3/14
Workout B
Squat 3x5 112.5kg/248lb PR
OHP 3x5 47.5kg/104lb (reset)
Power Clean (practice=hang cleans) worked up to a few singles with 60kg/132lb

https://www.youtube.com/watch?v=Jh5r9gzJdh4&list=UUM9_FXVjnTKXh1Oi6j0RM3g (https://www.youtube.com/watch?v=Jh5r9gzJdh4&list=UUM9_FXVjnTKXh1Oi6j0RM3g) (2nd set of squats)

Good workout today! I hit a PR on my my squat so I'll be moving up to 115kg in the next workout.

I did a -10% reset on my OHP so that wasn't too difficult, and I did a few sets of hang cleans just as practice before I start doing cleans again next week.

I've only been eating around 3700-4000kcal for this week so I'm surprised I've been gaining weight still! But I weighed in at 135lb this morning, which is 1 pound up from last week. Ideally I want to gain around 0.5lb a week so if I gain another pound next week I might ease back a bit on the calories but I'm happy I'm gaining weight again now :)

Today was the last workout in this gym so I'll be back in my regular gym from next week.
Title: Re: Dan's Lifting Journal
Post by: BLK00TJ on March 08, 2014, 12:39:09 PM
Great job on them squats!

Glad to hear you'll be back in a real gym again.  I'm slowly putting together my own gym at home so I can slam stuff and spread chalk all over the place with no one to yell at me except for the wife.  I just picked up 275 of Oly weights today.  I just need a bar, a rack, and a bench and I'll be all set.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 08, 2014, 01:47:15 PM
Great job on them squats!

Glad to hear you'll be back in a real gym again.  I'm slowly putting together my own gym at home so I can slam stuff and spread chalk all over the place with no one to yell at me except for the wife. I just picked up 275 of Oly weights today.  I just need a bar, a rack, and a bench and I'll be all set.

Damn, That would be cool! Being able to blast out your own music and everything. I do like my regular gym though, it's just got a nice atmosphere to it and you get to know some cool lifters, from people who compete in powerlifting to oly lifting but I don't know many gym's like that around Britain unless I'm mistaken so I might go down the whole home gym route one day....
Title: Re: Dan's Lifting Journal
Post by: Bando on March 08, 2014, 04:09:40 PM

https://www.youtube.com/watch?v=Jh5r9gzJdh4&list=UUM9_FXVjnTKXh1Oi6j0RM3g (https://www.youtube.com/watch?v=Jh5r9gzJdh4&list=UUM9_FXVjnTKXh1Oi6j0RM3g) (squat video, from my 2nd set)


very nice
Title: Re: Dan's Lifting Journal
Post by: FLEX on March 08, 2014, 07:01:36 PM
Nice form on your squats Dan
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 08, 2014, 07:36:45 PM
Thanks! :)
Title: Re: Dan's Lifting Journal
Post by: jrob69 on March 08, 2014, 08:51:55 PM
Nice squats look good. Nice deads as well.
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 10, 2014, 07:19:42 AM
Nice looking squats. Looked almost easy for you.  8)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 10, 2014, 07:45:25 AM
Nice squats look good. Nice deads as well.

Cheers mate!

Nice looking squats. Looked almost easy for you.  8)

Aha, I thought that when I did the second set but then the 3rd set was really difficult :o
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 10, 2014, 09:21:23 AM
And there's that brick wall. lol
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 11, 2014, 11:46:24 AM
11/3/14
Workout A
Squat 3x5 115kg/254lb (1x5 1x4 1x3 PR)
Bench 3x5 67.5kg/148lb
Deadlift 1x5 132.5kg/292lb (1x4) PR
+ 1x1 an extra deadlift with 135kg/297lb (just for fun  8))

Tough workout today. 115kg is the most I've ever squatted so I was happy with the reps I got. I failed the last set on the 4th rep but I should do better in the next workout.

Bench was fine as usual nothing overly heavy.

As for deadlifts they were pretty tough. I got 4 reps out but I didn't attempt the 5th because I didn't think I had it. My friend thinks I probably could have done it but I wanted to make sure I kept good form. After that I was waiting for my mate to finish his sets because he was doing the same workout as me but with 5x5, deadlifting with 135kg/297lb so I was just just relaxing for like 20 minutes and then I just decided to go for a single with his working weight for a laugh before we left the gym. It went up fairly slow but it still went up which is technically a PR weight for me but only by 2.5kg and I was pretty tired after already doing 4 reps with 132.5kg.

Anyway, I'm about to eat a 2,018kcal meal  :o I'll try to post a picture a bit later for all the food lovers out there :P ....
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 11, 2014, 12:14:29 PM
A PR is a PR, congrats.

Enjoy that meal. that's more than what I eat for the day.  :'(
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 11, 2014, 12:23:10 PM
Post workout 2018kcal meal (90g carbs/122g fat/125g protein) :P Most of the calories came from the chicken wings since there's about 700kcal in just 4 of them and I had about double that

(http://forum.bodybuilding.com/attachment.php?attachmentid=6718721&d=1394554829)

Chicken Wings + Buttered Potatoes and a Strawberry Milkshake
Title: Re: Dan's Lifting Journal
Post by: doughnutgut on March 11, 2014, 12:38:00 PM
Following alon mate. great stuff.

Btw. frijj is 0.60p a bottle in tesco at the moment. Choc brownie is the bomb.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 11, 2014, 12:43:37 PM
Thanks DNG! And damn I didn't even look at the price, I should stock up :)
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 11, 2014, 12:48:48 PM
Post workout 2018kcal meal (90g carbs/122g fat/125g protein) :P Most of the calories came from the chicken wings since there's about 700kcal in just 4 of them and I had about double that

([url]http://forum.bodybuilding.com/attachment.php?attachmentid=6718721&d=1394554829[/url])

Chicken Wings + Buttered Potatoes and a Strawberry Milkshake


Yep, that's just about all I'd be able to eat for the day. lmao
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 11, 2014, 12:50:00 PM
A PR is a PR, congrats.

Enjoy that meal. that's more than what I eat for the day.  :'(

Thanks! I would give you about 1500 of my calories to only eat about 2500kcal a day aha ;D
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 11, 2014, 12:56:57 PM
A PR is a PR, congrats.

Enjoy that meal. that's more than what I eat for the day.  :'(

Thanks! I would give you about 1500 of my calories to only eat about 2500kcal a day aha ;D

If I ate 4000 calories a day I'd be as wide as I am tall. :)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 13, 2014, 11:23:37 AM
Quote
If I ate 4000 calories a day I'd be as wide as I am tall. :)

Lol!

13/3/14
Workout B
Squat 3x5 115kg/254lb (1x5 2x4 PR)
OHP 3x5 50kg/110lb
Power Clean 5x3 60kg/132lb (1x3 2x2 1x1) + (Some extra practice with 50kg/110lb 2x3)

Pretty good workout, I was hoping to hit 3x5 on my squats with 115kg/254lb but it didn't happen today, I'm still one rep up from what I got last session though so at least I still made some progress. One more attempt at this weight before I have reset so hopefully I'll get it.

OHP felt really strong in this workout. It's funny how sometimes certain lifts just feel really solid and tight and other days they can be really difficult because 47.5kg felt pretty difficult last session but 50kg felt really good today. I was trying to focus more on squeezing my glutes throughout my sets on this lift to make sure I stayed tight.

As for power cleans I'm still practicing being consistent with my technique and it's been a week since I've done them properly so I was just messing around with my technique a bit today. Still it wasn't too bad....
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 13, 2014, 12:30:32 PM
Congrats on the PR. Very impressive squat numbers, especially at your bodyweight. I iz jelly.
Title: Re: Dan's Lifting Journal
Post by: doughnutgut on March 13, 2014, 12:56:44 PM
You are a strong light bastard. I give you that much Dan man.

Put up some vids of the squat in here when you can. Great stuff buddy.

GJDM on the squat Pr as well.
Title: Re: Dan's Lifting Journal
Post by: BLK00TJ on March 13, 2014, 01:38:01 PM
I agree with everyone else.  That's some heavy iron at your weight class.  Keep up the great work!
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 13, 2014, 01:42:02 PM
Thanks everyone! On the subject of videos, do any of you guys know how to embed a video on these forums? I tried the whole [youtube][/youtube] thing on my last squat vid of 112.5kg but I couldn't get it to work  :-\
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 13, 2014, 01:46:27 PM
Thanks everyone! On the subject of videos, do any of you guys know how to embed a video on these forums? I tried the whole [youtube][/youtube] thing but I couldn't get it to work  :-\


You don't need the youtube tags here. Just put the address between the url tags. If there is an https just drop the 's'

If you don't know, the button is this one.

(http://www.iron-sanctuary.com/forums/Themes/default/images/bbc/url.gif)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 13, 2014, 01:51:40 PM
Ok cool thanks! I'll try to film my squats again on Saturday....
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 13, 2014, 02:05:29 PM
Glad to help.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 15, 2014, 10:00:46 AM
15/3/14
Workout A
Squat 3x5 115kg/253lb (2x5 1x4 pr)
Bench 3x5 70kg/154lb (3x4 wtf?)
Deadlift 1x5 132.5kg/292lb (1x3?)

Squat 115kg/253lb 5 reps (http://www.youtube.com/watch?v=5IPmbeKg4Ek#)

Not that great of a workout today.
Firstly squats were really tough! Looking back at the video I was going WAY lower than I needed to which I think is one of the reasons I didn't get all the reps in this workout. I cut the depth a bit on my 2nd set which made things a bit easier, you hear most people have a problem with hitting depth and I have the opposite problem I tend to go too low  ::) I'm still 1 rep up from the last time I squatted this though so I guess it's still a PR. Next workout I'll be resetting to 102.5kg/226lb on this lift.

I'm not sure what's going on with my bench, my form didn't feel as solid in this session but I'm gaining weight so my bench should be going up but it's just been stuck around 70-72.5kg/154-159lb for the past few months. I'm not really sure what to do on this lift, my OHP is still progressing so I don't know what's going on  :o

As for my deadlift I only got 3 reps (which is one rep less than last time) but I think it was just fatigue from how heavy the squats were today so I'm sure that will be better the next time around.

Still I guess bad workouts happen, I still hit a minor PR on squats so I guess I can't be too unhappy  :)
Title: Re: Dan's Lifting Journal
Post by: doughnutgut on March 15, 2014, 10:07:09 AM
61 kilo BW

Nearly 2.5 X BW squatting 1rm and it was an OK workout.


Holy FUCK.

Great work man. And your fucking red over that other place. Shows how much some people there are total wankers. No rep button here but a deserved rep for that PR mate.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 15, 2014, 10:35:54 AM
aha thanks DNG, it's just my bench that's getting on my nerves as of late but I'm sure I'll figure it out eventually....

Post workout meal for the day. 2 Beef Burgers, chips (fries) and half a litre of orange juice. I didn't manage to eat all of the chips but I still got a good 1100kcal out of the meal....

(http://forum.bodybuilding.com/attachment.php?attachmentid=6730601&d=1394893905)
Title: Re: Dan's Lifting Journal
Post by: doughnutgut on March 15, 2014, 10:49:09 AM
Ahhhhh. The meal of awesome. The burger.

(http://i.imgur.com/wVynlpG.jpg?1)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 15, 2014, 10:53:26 AM
Lol, that picture is perfect! ;D
Title: Re: Dan's Lifting Journal
Post by: tobymax on March 15, 2014, 12:06:19 PM
I'm always impressed by the weights you lift at your body weight.  Excellent job!
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 15, 2014, 02:57:20 PM
I'm always impressed by the weights you lift at your body weight.  Excellent job!

Thanks Toby!  :)
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 17, 2014, 07:18:26 AM
I'm always impressed by the weights you lift at your body weight.  Excellent job!

x2 Those squat numbers are very impressive to say the least. Just under 2x BW. Great job.

And I wish I could eat like you do. :(
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 17, 2014, 07:24:25 AM
I'm always impressed by the weights you lift at your body weight.  Excellent job!

x2 Those squat numbers are very impressive to say the least. Just under 2x BW. Great job.

And I wish I could eat like you do. :(

Thanks! and Lol I would swap with you if I could aha. It's not so fun on days when your busy or don't feel like eating much, plus the food bills :o
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 17, 2014, 07:26:48 AM
I'm always impressed by the weights you lift at your body weight.  Excellent job!

x2 Those squat numbers are very impressive to say the least. Just under 2x BW. Great job.

And I wish I could eat like you do. :(

Thanks! and Lol I would swap with you if I could aha. It's not so fun on days when your busy or don't feel like eating much, plus the food bills :o

Ok, you win. I'll keep cutting, you keep stuffing. lol
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 18, 2014, 07:35:29 AM
I had some stomach issue last night for some unknown reason so I only managed 3600kcal in the end, then to top it off I woke up with a 2 hour migraine this morning :-\ It seems to have gone now aside from a mild headache, so I'm just going to suck it up, eat and then head to the gym.

Hopefully it won't affect my workout too much, but we'll see. I'm glad the squats will be lighter today.....
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 18, 2014, 10:45:04 AM
Can't imagine what the migrain is like, sorry to hear. Go in and do what you can.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 18, 2014, 11:36:08 AM
Can't imagine what the migrain is like, sorry to hear. Go in and do what you can.

Thanks, I haven't had one for a while but they are horrible, it feels like a really achey pain in one side of your eye and it just makes you feel sick.

But enough of me moaning  :nopity: on to the workout :)

18/3/14
Workout B
Squat 3x5 102.5kg/226lb
OHP 3x5 52.5kg/116lb PR  :banana:
Power Clean (messing with technique) 50-60kg/110lb-132lb

I reset -10% on my squats so they felt nice and smooth in this workout. I didn't think I had much of a chance at a PR on OHP because of  the headache and lack of food. BUT I was happily wrong :)

I managed to get all my sets with 52.5kg/116lb on OHP so I'll be going up to 55kg/121lb next workout, can't wait to get to 60kg/132lb! Although, I think I'm at least a month or two away from that yet but that will be a big milestone for me.

On the power cleans I was messing around with my technique a bit. I'm going to go down to 55kg/121lb next workout on this lift and progress from there.
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 18, 2014, 01:06:26 PM
Looks like you went in and killed it. Great job.  8)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 19, 2014, 11:45:19 AM
Looks like you went in and killed it. Great job.  8)


Thanks sakustoms :)

My 2nd meal of the day, trying to get some more vegetables into my food. Chicken Wings, Asparagus, Sweetcorn and Potatoes + a glass of Apple Juice - 1594kcal.
(http://forum.bodybuilding.com/attachment.php?attachmentid=6743351&d=1395243773)
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 19, 2014, 03:57:30 PM
That all looks so good.  :drool:
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 20, 2014, 01:00:57 PM
20/3/13
Workout A
Squat 3x5 105kg/231lb
Bench 3x5 70kg/154lb (1x5 2x4)
Deadlift 1x5 120kg/264lb (-10% reset)

The left side of my knee was hurting a bit today while I was warming up for squats. It did stop hurting once I got to my working sets but I need to be a bit mindful of that I think. I'll just do some mobility work for it and hopefully that doesn't happen next workout. I got all my squat reps/sets though.

As for my bench it's still not moving, I'm thinking about changing to 3x3 on my bench for a month or two just to help break me through this wall because I've been stuck around 70-72.5kg/154-160 for months now! and my OHP is going up so I don't know why this isn't?

I did a reset on my deadlift's in this session because I was feeling really tired, which is probably due to the low calories the last few days from all the migraines I had. However, 120kg/264 went up really easily which I was happy about.

Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 22, 2014, 09:27:32 AM
Started to get the first symptoms of a cold yesterday. Dry nose and throat, and woke up this morning feeling a bit rough after sleeping for about 11 hours :o

 Not sure whether to go and workout or not, I don't feel too bad this morning although I'm sneezing and clearing my throat a bit. I might take the day off to rest and go in tomorrow just to be on the safe side.

What do people think?
Title: Re: Dan's Lifting Journal
Post by: doughnutgut on March 22, 2014, 10:28:33 AM
You may surprise yourself.

But wither whey. Ball is in your court buddy.

No one is gonna die if you take the day off.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 22, 2014, 11:14:48 AM
You may surprise yourself.

But wither whey. Ball is in your court buddy.

No one is gonna die if you take the day off.

Thanks for the advice DNG. I was about to go to the gym an hour ago and then this cold just seemed to hit me all of a sudden. In bed now half asleep at 3pm lol. Not feeling too great but hopefully I'll start to feel better soon. I haven't been sick in months so it sucks but it happens. :sleep:
Title: Re: Dan's Lifting Journal
Post by: jrob69 on March 22, 2014, 11:16:47 AM
Sounds like the same shit that was going around here. Good luck hope it passes quick.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 22, 2014, 12:38:30 PM
Sounds like the same shit that was going around here. Good luck hope it passes quick.

Thanks man!
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 25, 2014, 03:09:35 PM
25/3/14
Workout B
Squat 3x5 105kg/231lb
OHP 3x5 55kg/121lb (3x3 PR) 8)
Power Clean 5x3 55kg/121lb (3x3 2x2)

Back in the gym  :banana: cold is better now, so I'm glad I only had to miss the one workout.
Decided to redo 105kg on my squats just because I had missed a session. I still went with my working weight on OHP though, not quite 3x5 yet but I'm edging closer to that 1 plate a side OHP now  :woot:

I'll try to catch up with people logs today at some point, I've been quite busy lately with uni :)

Aslo there was someone in my gym repping a 3 plate a side bench today :o
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 25, 2014, 08:50:48 PM
Glad to hear you're feeling better already. Nice job on the PR.

I once had to help, along with 2 other guys, spot a guy for a 415lb bench. Let's just say I was nervous. He knocked it out though with no help. Phew!!! lol
Title: Re: Dan's Lifting Journal
Post by: doughnutgut on March 25, 2014, 10:06:11 PM
Solid squatting Dan man.

Also props on the PR OHP. You manlet ox like strong fucker. :D
Title: Re: Dan's Lifting Journal
Post by: Bando on March 25, 2014, 10:30:51 PM

Aslo there was someone in my gym repping a 3 plate a side bench today :o

One day some kid will be writing that in his journal about you 8)
Title: Re: Dan's Lifting Journal
Post by: tobymax on March 25, 2014, 10:56:28 PM
You manlet ox like strong fucker. :D

Yeah, what he said.  I think.   As always, impressive strength.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 26, 2014, 05:14:33 AM
Glad to hear you're feeling better already. Nice job on the PR.

I once had to help, along with 2 other guys, spot a guy for a 415lb bench. Let's just say I was nervous. He knocked it out though with no help. Phew!!! lol

Lol yeah I would be nervous spotting that, that's more than I can deadlift even atm  :o

Solid squatting Dan man.

Also props on the PR OHP. You manlet ox like strong fucker. :D
You manlet ox like strong fucker. :D

Yeah, what he said.  I think.   As always, impressive strength.

LOL! Thanks you two :)


Aslo there was someone in my gym repping a 3 plate a side bench today :o

One day some kid will be writing that in his journal about you 8)

Aha maybe one day, I'll just be happy to get to 2 plates right now.
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 26, 2014, 06:55:34 AM
Glad to hear you're feeling better already. Nice job on the PR.

I once had to help, along with 2 other guys, spot a guy for a 415lb bench. Let's just say I was nervous. He knocked it out though with no help. Phew!!! lol

Lol yeah I would be nervous spotting that, that's more than I can deadlift even atm  :o


I hear you. There is no way I would have even attempted to spot him alone. He would have been a dead man. :(



Aslo there was someone in my gym repping a 3 plate a side bench today :o

One day some kid will be writing that in his journal about you 8)

Aha maybe one day, I'll just be happy to get to 2 plates right now.

I have no doubt you will crush those 2 plates and more in no time.  :thumbsup:
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 27, 2014, 11:26:26 AM
27/3/14
Workout A
Squat 3x5 107.5kg/237lb
Bench 3x5 70kg/154lb
Deadlift 1x5 122.5kg/270lb

A workout with no missed reps :o not complaining  ;D

Everything felt really solid today, especially my deadlifts! I don't know why but they feel soooo easy at the moment, which is weird because this weight felt heavy as hell about a month ago but the reps flew up today, felt like I could have got 10-15 reps with it  :P

As for bench, I spent all morning watching EliteFTS's 'So You Think You Can Bench' videos just to make sure I get my technique sorted. From the sets I did today, the main two things I need to work on is keeping my wrists straight and finding a good foot position so I can push through the floor properly. I was moving my feet around trying to find a good position but I'm still finding it at the moment. My form was a lot better today though so I was happy about that and I got all my reps/sets with the weight.

The foot position is weird though, I heard in a lot of powerlifting feds you have to bench with a flat foot so I've been doing that but with a narrow stance my ankle mobility seems to suck and with a wide stance my hamstring tends to cramp up so I'm just trying to find that in-between position.

I'll try to film my 72.5kg/160lb bench next Tuesday and hopefully I can hit a PR....
Title: Re: Dan's Lifting Journal
Post by: sakustoms on March 27, 2014, 01:23:38 PM
Good workouts.  8)

I am still trying to figure out the foot position and the leg drive. All in due time.
Title: Re: Dan's Lifting Journal
Post by: BLK00TJ on March 27, 2014, 01:29:32 PM
I think us shorter guys have trouble with leg drive because the benches are too high for us.  If you have flat plates, try putting a pair of 45s under your feet so you aren't reaching for the floor.  My gym only has stupid, rubber-coats grip plates so neither side is flat.  I might try it anyway though.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on March 29, 2014, 02:02:47 PM
Good workouts.  8)

I am still trying to figure out the foot position and the leg drive. All in due time.

Thanks, yeah I'll get it sorted eventually

I think us shorter guys have trouble with leg drive because the benches are too high for us.  If you have flat plates, try putting a pair of 45s under your feet so you aren't reaching for the floor.  My gym only has stupid, rubber-coats grip plates so neither side is flat.  I might try it anyway though.

I have that problem with some benches, the one in my gym isn't too bad it's just finding the right place to put my feet.

29/3/14
Workout B
Squat 3x5 110kg/242lb
OHP 3x5 55kg/121lb (1x3[failed on 4th] 1x4 and 1x2)
Power Clean 5x3 55kg/121lb (3x3.......)

Not the worst workout in the world but my mind set just wast right for today so when I started missing reps on my OHP and Power Clean I was getting pretty annoyed.

Squats went well, and OHP wasn't too bad but the cleans were really bugging me because the weight just wasn't moving properly. I think I might need to go down to like 45kg/99lb is so and just work on my technique.....
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 01, 2014, 02:57:53 PM
1/4/14

Squat 3x5 250kg/551lb...................april fools!  :rofl: (maybe one day : ;D)

Workout A
Squat 3x5 112.5kg/248lb
Bench 3x5 72.5kg/160lb PR!!!
Deadlift 1x5 125kg/275.5lb

Really happy with the workout today! I only got around 2500-3000kcal in the last two days because of being busy with uni (gigs and such) so I wasn't expecting much in this workout but I was pleasantly surprised.

So I haven't hit a bench PR in about 2-3 months and as I was feeling tired in this workout I didn't expect to get all 3x5. I managed to find my groove with my technique today though and weirdly enough my 3rd set moved the fastest compared to the other two :o

Deadlift's felt easy enough, although I was really tired at this point so it was tough to catch my breath. Overall a really solid workout though, I'm happy with how it went. Hopefully I'll be up to 80kg/176lb on my bench soon :)




Title: Re: Dan's Lifting Journal
Post by: doughnutgut on April 01, 2014, 04:26:34 PM
Fantastic work mate. Great pr btw.

Even though it is that squat that still blows my mind.
Title: Re: Dan's Lifting Journal
Post by: BLK00TJ on April 01, 2014, 06:47:34 PM
Outstanding job all around. Good work!
Title: Re: Dan's Lifting Journal
Post by: sakustoms on April 02, 2014, 06:44:15 AM
Real solid workout Dan. Congrats on the PR. Hopefully one day my squat catches up to yours.  ::)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 02, 2014, 08:10:42 AM
Fantastic work mate. Great pr btw.

Even though it is that squat that still blows my mind.

Thanks as always DNG!
Outstanding job all around. Good work!

Cheers BLK!

Real solid workout Dan. Congrats on the PR. Hopefully one day my squat catches up to yours.  ::)

haha hopefully my bench catches up to yours  ;D
Title: Re: Dan's Lifting Journal
Post by: sakustoms on April 02, 2014, 01:09:03 PM
Real solid workout Dan. Congrats on the PR. Hopefully one day my squat catches up to yours.  ::)

haha hopefully my bench catches up to yours  ;D
[/quote]

We can trade for a little while. lol
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 03, 2014, 10:32:43 AM
3/4/14
Workout B
Squat 3x5 115kg/253.5lb PR!
OHP 3x5 55kg (1x3 55kg/121lb + 1/2 a rep 60kg/132 + 1x10 40kg/88lb)
Hang Clean 1x1 60kg/132lb + PR 1x1 70kg/154lb + 0x2 80kg/176lb

Pretty good workout today! Even if it was a little unorganised.

So the last few days I've just been eating when I feel like it and not really paying attention to counting calories because it's been getting on my nerves. If I start loosing weight I'll have to go back to it but it really stresses me out on days when I'm really busy so if I can eat normally and just track my bodyweight I would prefer that.

Squats today felt really good, really happy with that PR, up to 117.5kg/259lb next workout!

After that my OHP got a little messed up because I got talking to one of the strength coaches at my gym about power cleans, and technique so I ended up messing around a bit with the last two sets of OHP. I'm resetting on that lift next session anyway so it wasn't a big deal.

As for my Cleans, after talking to the stength coach my main form issues were:

- Pushing my hips forward at triple extension (thinking of the lift too much like a deadlift)
- Banging the bar off my thighs and not keeping the bar close enough to my body
- Trying to shrug the weight up

So I have a few things to work on. I did hang cleans today to work on my drop and the triple extension and managed to work up to 70kg/154lb (which is the most of I've ever cleaned) and then 80kg/176lb after that which I couldn't quite drop fast enough for but I was close.

Going forward I need to just focus on transitioning the 1st pull into the 2nd and keeping the bar closer to my body....
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 05, 2014, 10:40:26 AM
5/4/14
Workout A
Squat 3x5 117.5kg/259lb (1x4 2x2 PR)
Bench 3x5 75kg/165lb (3x4 PR)
Deadlift 1x5 127.5kg/281lb

Squats were really tough today. After the first set my legs were pretty tired so I couldn't manage much on the last two sets but it's still a weight PR for me so I can't complain and I'm almost up to 2 1/2 plates a side now :)

My bench was pretty good, I think I should manage 3x5 next session but I was still fairly happy with a PR at 3x4. I was speaking to someone who was benching 125kg/275lb about bench set up and my leg drive is pretty good but I could definitely get my upper back tighter so that's something I want to work on.

As for my deadlift, these have been really easy lately. I've been tempted to start upping the weight by 5kg/10lb instead of just 2.5kg/5lb a session but I think I would rather just go with the latter so I can progress for longer without stalling. Still I'm really happy with these atm....
Title: Re: Dan's Lifting Journal
Post by: BLK00TJ on April 05, 2014, 12:18:58 PM
Good work going on here as usually.

I thought SL/SS prescribed 5kg/10lb increases on DLs anyway though.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 05, 2014, 06:27:39 PM
Thanks man! It might do. When I first started deadlifting going up by 5kg didn't work very well for me, I just stalled out too quickly so generally I go for 2.5kg.
Title: Re: Dan's Lifting Journal
Post by: sakustoms on April 06, 2014, 09:42:36 AM
Congrats on the PR's Dan. I wish I was squatting 2.5 plates per side. After my current cycle of 531 ends next week I am going to deload and then I think I'm gonna switch to doing some heavy singles on everything for a little. See where I'm at.

Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 06, 2014, 10:18:26 AM
 
Congrats on the PR's Dan. I wish I was squatting 2.5 plates per side. After my current cycle of 531 ends next week I am going to deload and then I think I'm gonna switch to doing some heavy singles on everything for a little. See where I'm at.

Thanks!

I've gotta say I'm loving the whole no counting calories thing atm. Counting calories all the time was really stressing me out before especially days where I'm busy, I would always worry about eating enough and my appetite wasn't great because I was always trying to eat when I wasn't hungry. I feel like I'm finally enjoying my food again :)

I'm still focusing on calories dense foods and I've got a pretty good idea about how many calories are in certain foods so I know I'm still hitting around 4000kcal but it's just a lot less stressful for me this way. In the future if I decide to cut bodyweight I'll have to start counting again but for now I'm enjoying just eating loads of good food and not stressing about things 8)

*for an example yesterday my last meal of the day was 200g of pasta salad, 6 bbq chicken drumsticks and half a litre of smoothie.....which was eaten in about 5 minutes, good stuff  :P
Title: Re: Dan's Lifting Journal
Post by: sakustoms on April 06, 2014, 10:23:24 AM
I'm right there with you. I would still like to lose a good bit of fat around the mid section but lately I've stopped logging everything I eat and I'm definitely eating foods that are counter productive to that. Oh well, I love food. lol

My last meal of the day yesterday was Buffalo Wild Wings. I had parmesan garlic wings and some type of prime rib potato stuffed griller and cheese fries. NASFWG!!!!  ;D
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 06, 2014, 11:34:16 AM
I'm right there with you. I would still like to lose a good bit of fat around the mid section but lately I've stopped logging everything I eat and I'm definitely eating foods that are counter productive to that. Oh well, I love food. lol

My last meal of the day yesterday was Buffalo Wild Wings. I had parmesan garlic wings and some type of prime rib potato stuffed griller and cheese fries. NASFWG!!!!  ;D

Damn sounds good  :o
Title: Re: Dan's Lifting Journal
Post by: sakustoms on April 06, 2014, 07:26:18 PM
I'm right there with you. I would still like to lose a good bit of fat around the mid section but lately I've stopped logging everything I eat and I'm definitely eating foods that are counter productive to that. Oh well, I love food. lol

My last meal of the day yesterday was Buffalo Wild Wings. I had parmesan garlic wings and some type of prime rib potato stuffed griller and cheese fries. NASFWG!!!!  ;D

Damn sounds good  :o

It was. Equally good was tonights dinner of a chicken cheese steak with applewood smoked bacon, sauteed onions, bbq sauce and melted cheddar cheese. Of course, with french fries. I really gotta stop eating like that. LMAO
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 08, 2014, 11:04:10 AM
Decided to deload on squats this week because my left knee has been getting a bit inflamed so it's time to back off a bit for a week, I'm still training my other lifts as normal though. Once next week hits I'll jump back up to 105kg/231lb and work my way back up again.

8/4/14
Workout B
Squat (deload) 2x5 60kg
OHP 3x5 50kg
Power Clean 5x3 50kg

Just a light session today, it was still a productive workout though. I got some coaching from another one of the strength coaches at my gym on my bench press. I was speaking to one of my friends (who benches 125kg/275lb) and he pointed me to the coach who helped him with his setup. The guy who was coaching me happens to compete in equipped lifting (as well as being a strength coach) so it was cool to get some advice on things.

The main things he told me was to grip the bar a lot tighter, like your trying to squeeze the life out of it. And also just getting my upper back tighter and pushing my glutes down onto the bench.

That's one thing I'm really thankful for at this gym, there are lot of really knowledgeable people there that give good advice :)
Title: Re: Dan's Lifting Journal
Post by: sakustoms on April 08, 2014, 12:32:14 PM
That's cool that you can get advice like that and that people are willing to help you. I felt like my bench came together today and hit a big PR for me. It's all one day at a time.  8)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 10, 2014, 11:11:30 AM
10/4/14
Workout A
Squat 3x5 105kg/231lb
Bench 3x5 75kg/165lb (2x5 1x4) PR
Deadlift 1x5 130kg/286lb

Decided to ramp the weight back up on squats today. Still a tiny bit of inflammation in my knee though so I need to be someone cautious. I probably should have kept it light again today but we'll see what happens.

Bench was really good, I was SO close to getting all 3x5 but I accidentally set my grip unevenly on the last set which messed me up. I'll get it next time though.

Deadlift was good for the most part although the last rep felt ugly. I felt my core collapse a bit just on the last rep so I might redo that weight for one more session, the other 4 reps felt great though.

I'll try to catch up on people logs tonight :)
Title: Re: Dan's Lifting Journal
Post by: BLK00TJ on April 10, 2014, 08:42:55 PM
Good job on the PR!
Title: Re: Dan's Lifting Journal
Post by: Bando on April 10, 2014, 11:45:30 PM
I accidentally set my grip unevenly on the last set which messed me up. I'll get it next time though.


Done that a dozen times. Try setting up a mental checklist before unracking, I do that for squats.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 15, 2014, 10:24:31 AM
I've been slacking on the posts lately a bit since I've had loads of coursework from uni, but I'm back.....

12/4/14
Squat 3x5 107.5kg/237lb
OHP 3x5 52.5kg/116lb (2x5 1x4)
Power Clean 5x3 52.5kg/116lb

15/4//14
Bench 3x5 75kg/165lb PR
Deadlift 130kg/286lb

My knee hasn't got any better so I'm actually going to avoid squats and deadlifts for a week or just go very light on them. There's no sharp pain but it just feels inflamed so I need to actually follow my own advice for once and stop trying to work through it. I can still bench and OHP so at least that gives me something to focus on for the week. It should heal up pretty fast as long as I rest it up.

I was still really happy with my bench pr today though, I'll be up to 77.5kg/171lb on Saturday. Hoping I'll get to 80kg/176lb before I have to reset....
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 18, 2014, 11:26:37 AM
17/4/14
Workout B
Squat 3x5 100kg
OHP 3x5 52.5kg (1x5 2x4)
Chinups 1x20

My knee feels likes it's getting better now, I think the problem was my knees weren't tracking my toes when I was squatting and since I changed to a more narrow stance I have no pain when squatting. It still feels a bit sore when I deadlift or power clean (basically anything where I'm in a quarter squat type position) but it's getting better quickly now.

OHP was stalling for some reason, I seem to have actually lost a bit of strength on that although I'm not sure why.

Finished off with some chinups and rotator cuff work...
Title: Re: Dan's Lifting Journal
Post by: piperdown on April 18, 2014, 11:55:30 AM
Good work with an injury.
You icing that knee? That works wonders on mine.
Title: Re: Dan's Lifting Journal
Post by: BLK00TJ on April 18, 2014, 12:05:56 PM
Good work and glad your knee is getting better.  Take it easy and let it heal fully though.  As piperdown said, don't underestimate the benefits of ice.
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 18, 2014, 01:45:04 PM
Thanks guys, yeah I've been icing a bit. Mainly after my workouts it does seem to help....
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 23, 2014, 08:13:31 AM
So I haven't posted on here for a few days. I was literally sick on Friday and then I came down with a cold on Sunday so I've just been getting better the last few days and doing loads of coursework for uni.

My appetite hasn't been the name since I was sick on friday and I've only been eating around 2000 calories a day (weighed in at 131lb this morning which I'm assuming is mostly water weight but it's still a pain) and on top of that I've had some personal life things that have been stressing me out a bit, in a good way though if that makes sense (I'm talking about a girl lol is what I'm trying to say) but when I get stressed that tends to affect my appetite too.

Anyway I'm just going to try to eat as best as I can over the next few days and I'm sure once I get back into the gym my appetite will go back up. I'm aiming to get back to the gym on Sat/Sunday.
Title: Re: Dan's Lifting Journal
Post by: sakustoms on April 23, 2014, 10:11:05 AM
Getting sick sucks. I was sick all last week and just got back in the gym yesterday. Don't let life stress you out. Everything has a way of working itself out.

Get back on the horse and kick some more ass.  8)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 30, 2014, 06:40:11 AM
Getting sick sucks. I was sick all last week and just got back in the gym yesterday. Don't let life stress you out. Everything has a way of working itself out.

Get back on the horse and kick some more ass.  8)

Thanks mate :)

30/4/14
Workout A
Squat 2x5 100kg
Bench 3x5 65kg
Deadlift 1x5 100kg

I was SOOO weak today lol! I'm sure it will come back fast now I'm back in the gym though.

Squats didn't feel too bad at first but after the 2nd set my inner thighs were cramping really bad, I went for a 3rd set and thought, OMG my hips are going to rip open from how tight they were  so I called it there. 100kg is usually really light but today it just felt heavy, but that will change now I'm eating normally again and back in the gym.

Bench was fine but on deadlifts after squats I just didn't have the energy to go heavy since my lower body was just a cramping mess haha. It's probably just due to the lack of calories over the last week, but my lifts should go back up pretty fast.

Just got back and feel like I want to just sleep forever, but I'm going to walk an hour to town to get some flowers for tomorrow so I'll be super tired by the end of today. Date is tomorrow :O We've already been calling each other boyfriend and girlfriend soooo we'll see what happens there :D I'm so sad lol!
Title: Re: Dan's Lifting Journal
Post by: sakustoms on April 30, 2014, 06:51:06 AM
Getting sick sucks. I was sick all last week and just got back in the gym yesterday. Don't let life stress you out. Everything has a way of working itself out.

Get back on the horse and kick some more ass.  8)

Thanks mate :)

30/4/14
Workout A
Squat 2x5 100kg
Bench 3x5 65kg
Deadlift 1x5 100kg

I was SOOO weak today lol! I'm sure it will come back fast now I'm back in the gym though.

Squats didn't feel too bad at first but after the 2nd set my inner thighs were cramping really bad, I went for a 3rd set and thought, OMG my hips are going to rip open from how tight they were  so I called it there. 100kg is usually really light but today it just felt heavy, but that will change now I'm eating normally again and back in the gym.

Bench was fine but on deadlifts after squats I just didn't have the energy to go heavy since my lower body was just a cramping mess haha. It's probably just due to the lack of calories over the last week, but my lifts should go back up pretty fast.

Just got back and feel like I want to just sleep forever, but I'm going to walk an hour to town to get some flowers for tomorrow so I'll be super tired by the end of today. Date is tomorrow :O We've already been calling each other boyfriend and girlfriend soooo we'll see what happens there :D I'm so sad lol!

See bolded above. So much this for me today. lol

I'm sure you'll be right back up where you were in no time. Glad to hear you're back in the gym.

Good luck on the date.  ;)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 30, 2014, 06:58:36 AM

[/quote]
Getting sick sucks. I was sick all last week and just got back in the gym yesterday. Don't let life stress you out. Everything has a way of working itself out.

Get back on the horse and kick some more ass.  8)

Thanks mate :)

30/4/14
Workout A
Squat 2x5 100kg
Bench 3x5 65kg
Deadlift 1x5 100kg

I was SOOO weak today lol! I'm sure it will come back fast now I'm back in the gym though.

Squats didn't feel too bad at first but after the 2nd set my inner thighs were cramping really bad, I went for a 3rd set and thought, OMG my hips are going to rip open from how tight they were  so I called it there. 100kg is usually really light but today it just felt heavy, but that will change now I'm eating normally again and back in the gym.

Bench was fine but on deadlifts after squats I just didn't have the energy to go heavy since my lower body was just a cramping mess haha. It's probably just due to the lack of calories over the last week, but my lifts should go back up pretty fast.

Just got back and feel like I want to just sleep forever, but I'm going to walk an hour to town to get some flowers for tomorrow so I'll be super tired by the end of today. Date is tomorrow :O We've already been calling each other boyfriend and girlfriend soooo we'll see what happens there :D I'm so sad lol!

See bolded above. So much this for me today. lol

I'm sure you'll be right back up where you were in no time. Glad to hear you're back in the gym.

Good luck on the date.  ;)
Thanks mate! And yeah I've never had them cramp like that before, I hope I can walk properly tomorrow lol! ;D I need to do some mobility work tonight...
Title: Re: Dan's Lifting Journal
Post by: doughnutgut on April 30, 2014, 07:04:43 AM
So.

Date? ;)
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on April 30, 2014, 09:46:31 AM
So.

Date? ;)

I knowwww  ;D

On a side note, I single handily ate an entire jar of honey (about 700kcal of sugar lol) in 2 days......I don't know whether to be proud or concerned :D - I think the answer is both :P

At least my appetite is back  8)
Title: Re: Dan's Lifting Journal
Post by: sakustoms on April 30, 2014, 10:28:31 AM
So.

Date? ;)

I knowwww  ;D

On a side note, I single handily ate an entire jar of honey (about 700kcal of sugar lol) in 2 days......I don't know whether to be proud or concerned :D - I think the answer is both :P

At least my appetite is back  8)

If you ate all of that honey on peanut butter sandwiches then I'd say proud. lol I love PB sandwiches with honey... mmmm
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on May 07, 2014, 11:22:15 AM
6/5/14
Workout B
Squat 3x5 100kg/225lb
OHP 3x5 45kg/100lb
Pendlay Row 3x5 60kg/132lb

I'm back properly now, I had to take antibiotics to get rid of my cough fully but it's fine now. Yesterday was when I got back to the gym. My upper body lifts seem to be all good, OHP felt solid, I just took the weight down by like 15%. I decided to replace cleans with penally rows just because I wasn't progressing with cleans as I just couldn't get the technique down.

As for my squats, they seem to be quite weak since I've got back. 100kg in this workout felt really difficult even though it was easy for me a few weeks ago. I'm going to stick with 100kg next workout just to make sure I'm comfortable with that weight again and then I'll start progressing up again. Once my weight is back up I'll be fine. I was 129lb a few days ago, now I'm 132lb so it's going back up now, I think it was just water weight mainly that I lost.

Oh and on a completely unrelated note, that girl I dated is now my girlfriend lol  8)
Title: Re: Dan's Lifting Journal
Post by: sakustoms on May 07, 2014, 12:31:47 PM
6/5/14
Workout B
Squat 3x5 100kg/225lb
OHP 3x5 45kg/100lb
Pendlay Row 3x5 60kg/132lb

I'm back properly now, I had to take antibiotics to get rid of my cough fully but it's fine now. Yesterday was when I got back to the gym. My upper body lifts seem to be all good, OHP felt solid, I just took the weight down by like 15%. I decided to replace cleans with penally rows just because I wasn't progressing with cleans as I just couldn't get the technique down.

As for my squats, they seem to be quite weak since I've got back. 100kg in this workout felt really difficult even though it was easy for me a few weeks ago. I'm going to stick with 100kg next workout just to make sure I'm comfortable with that weight again and then I'll start progressing up again. Once my weight is back up I'll be fine. I was 129lb a few days ago, now I'm 132lb so it's going back up now, I think it was just water weight mainly that I lost.

Oh and on a completely unrelated note, that girl I dated is now my girlfriend lol  8)

Good to hear you're back fully.

Girlfriend after 7 days? Watch your back mate.  ;)  :jester:
Title: Re: Dan's Lifting Journal
Post by: Daniel0636 on May 07, 2014, 04:14:44 PM
6/5/14
Workout B
Squat 3x5 100kg/225lb
OHP 3x5 45kg/100lb
Pendlay Row 3x5 60kg/132lb

I'm back properly now, I had to take antibiotics to get rid of my cough fully but it's fine now. Yesterday was when I got back to the gym. My upper body lifts seem to be all good, OHP felt solid, I just took the weight down by like 15%. I decided to replace cleans with penally rows just because I wasn't progressing with cleans as I just couldn't get the technique down.

As for my squats, they seem to be quite weak since I've got back. 100kg in this workout felt really difficult even though it was easy for me a few weeks ago. I'm going to stick with 100kg next workout just to make sure I'm comfortable with that weight again and then I'll start progressing up again. Once my weight is back up I'll be fine. I was 129lb a few days ago, now I'm 132lb so it's going back up now, I think it was just water weight mainly that I lost.

Oh and on a completely unrelated note, that girl I dated is now my girlfriend lol  8)

Good to hear you're back fully.

Girlfriend after 7 days? Watch your back mate.  ;)  :jester:

Lol naw it's been going on a while but last thursday was the first time we officially dated :P