dispatch's workout journal

[dispatch]

woefully long break due to uni stress, just to get back into it

1/6

workout

3x5 70kg front squat
3x5 60kg bent over row
1x5 102.5kg deadlift
3x3 80kg bench

diet

shake
PWO - roll / 100g tuna / shake
salad / 100g tuna / apple
lamb / vegies

will have one more meal tonight, probably of the form

shake / fish oil / green tea


terrible all round I know, don't worry I'll get back on it!

see ya guys.

 

[dispatch]

3/6

pretty soft workout again

deadlift 3x2 105kg
bent over rows 60kg 3x5
inverted rows 3x5
curls (!) lol
bench 3x8 60kg

diet
1/2 bannana / 2 eggs / 2 protein scoops w/ milk
chicken sub / 2 scoops w/ milk
roast beef roll / salad w/ roast beef / fruit

more food to come tonight

 

[dispatch]

todays workout was so depressing I barely want to write about it

5x5 120kg squats - failed the 5th set but repeated it.
5,5, fail 80kg bench
some other stuff.

terrible, but I'm calling it a win just for showing up after my 4 hour exam today which I ****ed up on pretty badly.

diet

scoop of whey / bannana
salad/tuna
tuna/whey
lamb / vegies / whey

 

[dispatch]

an attempt at a comeback after a massive uni/illness break

workout

70kg front squat 3x5
100kg dead 2x3
75kg bench 8,7,5
chins 2x8

pretty terrible... back to the drawing board, thinking of doing rippetoes beginner program for the next few months.

 

[dispatch]

Started Rippetoe's Beginner's program (linked in the vault) two days ago, did

90kg 3x5 squats
67.5kg 3x5 bench
90kg 1x5 deads
2x8 chins

to start.

 

[dispatch]

Didnt have gym time today, home gym work
25kg standing press 3x5
50kg bent rows 3x5
2x8 chins
bit of ab work

 

[dispatch]

pretty good, diet as always is the hardest thing.

100kg 3x5 squats, felt very hard for some reason... hoping this trend doesnt continue
70kg 3x5 bench, not bad, slowly does it here.
100kg 1x5 deads, normal grip, felt good. looking forward to big numbers.
2x8 dips

diet.
egg, scoop of whey, fruit
PWO
whey shake, chicken sub

will have
salad with tuna, more fruit
steak.

 

[dispatch]

1/8

27.5kg standing press 3x5
52.5kg bent rows 3x5
2x8 chins

4/8

105g 3x5 squats, felt ok, good last set
72.5kg 3x5 bench, still good.
105kg 1x5 deads, back's pretty tight now.
2x8 dips + 5kg

 

[Quagmire911]

Keep it up.

Be careful though. The two exercises you can cheat most, squat and bench, are awfully high comparitively to your deadlift and overhead press. I hope I'm wrong in this, but its for your own sake I mention it. If you haven't taken videos, then you won't know what your form is like.

 

[dispatch]

hey Quag - i wouldn't read too much into my OHP, i've only just started trying to learn the lift and have never maxed out or anything.

My bench is incredibly weak, but so is my deadlift, so I see your point, I can go a bit higher on deads but I feel like my form isnt great.

One day soon I will post squat vids, I do want criticism from you guys esp. on those. Im pretty happy with my bench form, just not with the amount of weight I can do... the only ways to cheat on bench I'm aware of are bouncing it of your chest and not touching the chest with the bar. Any others I should look out for?

cheers. b.

 

[dispatch]

110kg squats 3x5 (felt really good)
30kg standing press 3x5 (hard)
50kg bent rows 3x5 (forgot I was sposed to go to 55)
7,6 chins
50 pushups to finish

diet

2 eggs + shake
chicken + rice
chicken sub + shake PWO
2 chicken wraps

 

[Quagmire911]

Over eager spotters that help too much are a problem. Depending how strict you want to be, keeping your ass on the bench is also a good idea. That's a rule in competitions. What do you base your bench form on?

 

[dispatch]

Well, what I read on here, but mainly touching it to the chest, ass on bench, not bouncing the bar and trying to keep a nice smooth action, keeping shoulder blades squeezed together and chest up, shoulders down. what would you base it on?

 

[Quagmire911]

Not letting your elbows flare out is something that is very important. Here is a good link that Quik posted:

http://www.sosuave.net/forum/showthread.php?t=161159

 

[dispatch]

cheers quag. wicked stuff

workout today
squat 3x5 - 115kg
bench 3x5 - 75kg
dead 1x3 - 110kg , squats killed me. have a do over next time

 

[dispatch]

my ****house gym just put a sign up (probably because of me) saying not to "drop" weights to the ground because it vibrates through the floor and disturbs the fitness class people. in other words, don't deadlift. anyway, heres the workout i did yesterday

squat 125kg 3x5
bench 80kg 5,5,4 fark so close.
deads 110kg 1x5 still hard, after the others.

 

[Quagmire911]

my ****house gym just put a sign up (probably because of me) saying not to "drop" weights to the ground because it vibrates through the floor and disturbs the fitness class people. in other words, don't deadlift. anyway, heres the workout i did yesterday

Mine too. They can go bugger themselves.