Jitterbug's training log

[Jitterbug]

I've been training fairly regularly for over a year, but this year I want to be more disciplined and focused.

Current routine & diet: http://www.sosuave.net/forum/showthread.php?p=1652096

Weights: Tue - Thu - Sat

1st workout

Squat 3×5
Glute/Ham Raises or pullthroughs 3×10
Bent Row or Chest Supported row 4×6
DB flys 3x10
EZ Barbell Curl 3×8

2nd workout

Bench Press 3×5
Incline Dumbbell Bench Press 4×8
Overhead Press 3×8
Skull Crushers 3×10

3rd workout

Deadlift 3×5
Leg press 2×10
Chin or lat pull-down 4×6
DB flys 3x10
EZ Barbell 3×8

My squat, bench & deadlift start with warmups - just the bar for the first two, 60kg for Deadlift, and increase gradually (x10, x8, x7 at lower weights - to main workout weight (3x5), with a few x3, x2 and x1 sets at the end.

Cardio: Mon - Wed - Fri

- 5 mins on the bike or rowing machine
- 20~25 mins interval training on the cross trainer
- 3 or 5x10 standard burpees.

 

[Jitterbug]

Monday - 2010/01/04

8 mins, 2000m on the rowing machine

25 mins on cross trainer at Level 17 interval.

Didn't do burpees as my left ankle was feeling some pain from the burpees I did on Sat.

Tuesday - 2010/01/05

Squat (all ATG):

Bar x 20
60kg x10
80kg x 10
100kg x5
110kg x5
115kg x3
117.5kg x2
120kg x1
120kg x1

Felt very good with the squat today. Could've gone higher IMO but I didn't have enough time.

Holding breath correctly (as I descend, then breathe out only when back at the top) helps a lot.

Cable pull-thru: 70kg 3x10

Chest-supported row:

50kg x6
55kg x6x2

DB flys: 10kg x10 x3

EZ Barbell curls: 35kg x8 x2, 35kg x6

 

[EFFORT]

What sort of BF% would you say your currently at? Can you see any definition of abs?

 

[Jitterbug]

I have no idea what my BF% is and have never measured it. Going by this:

http://www.naturalphysiques.com/cms/index.php?itemid=144

My current physique looks kinda like that guy's at 20% BF, although I'm at 33.5" waist v.s his 38", and at 188 lbs vs his 220lbs, 5'7"1/2 vs his 5'10" height. Same arms, shoulder & chest definitions, but no visible abs.


Hey, didn't know that a fat caliper is pretty cheap!

This is the one that stronglifts.com recommends: http://www.myopure.com.au/accumeasure.html

I'll get one and check it out.

 

[Jitterbug]

Ordered a digital fat caliper today http://www.myopure.com.au/warrior-digital-bodyfat-calipers.html

Been using some liquid chalk (the magnesium carbonate one) and it's working nicely. I'll have my first deadlift session with it on Saturday. Can't wait to see what it can do! I've been DLing raw for about 6-months and last session of 2009, the weight (140kg) ripped some of my calluses off!

Got me some Heavy Grip handgrippers (100lb ~ 250lb) over the holidays and been working with the 100lb ~ 200lb. I can get the 200lb to just beyond half-closed position compared to not even making much of a dent 2 weeks ago. It seems to make a difference in my DB exercises.

Wednesday - 2010/01/06

Sore as hell from squat the day before, but I dragged my arse to the gym and did 25 mins interval Level 17 on the cross trainer. Legs felt much better afterwards.

Thursday - 2010/01/07

First Bench Press session of the year.

Last year, although I did get to 77.5kg 1RM on one day, most of the time I was stuck around 60~65kg, and one day, a powerlifter told me that my bench press form sucks. Interestingly, it's the only exercise that I was taught by a fitness instructor at my gym. The rest I taught myself via Rippetoe's guide and stronglifts.com and the same powerlifter said that my forms are excellent in those.

My bench press form problems: feet barely on the ground, too close together, flat back, unstable body, flare elbows etc. My body shook badly when I was only pressing 60kg. Over the year, my squat went from 40kg to 120kg, my deadlift from 40kg to 140kg, yet my bench went from 40kg to 60-ish.

Over the holiday, I studied articles & youtube clips (notably Dave Tate's & Rippetoe's) to fix my bench press. Today I got to put it in practice, and everything worked as expected!

Bench press:

Bar x20
40kg x10
50kg x10
60kg x5
65kg x5
70kg x5x2
72.5kg x5

My body was solid during the exercise, form was good, and it felt good. I stopped at 72.5kg as I ran out of time, but that weight was pretty comfortable, and I reckoned I could've got higher easily.

That's more fvcking like it!!!

Incline DB press: 25kg DB x8 x3

OHP:

35kg x8
37.5kg x5x2
40kg x3

Could've done x5 for the last one, or even gone higher, but I used to be stuck at 35kg just before the holiday (during which I studied OHP form) so I wasn't sure what kind of weight I could handle.

Loved today's session!!!

 

[Jitterbug]

Ordered Starting Strength: Basic Barbell Training 2nd Ed & the DVD. I want to get my forms good.

Had a look at Rippetoe's Squatting Using Your Arse article and realised that I have the bar at a high position on my back, like his mate Phil. I'll try Rip's low bar position to make use of the hip drive, instead of mostly leg pressing my way up. I have pretty strong hip strength from doing Wing Chun MA, so hope that'll make a difference.

 

[Jitterbug]

Realised that what I thought was DB Flys is actually DB Lat Raises.

Ordered Starting Strength: Basic Barbell Training 2nd Ed & the DVD. I want to get my forms good.

Had a look at Rippetoe's Squatting Using Your Arse article and realised that I have the bar at a high position on my back, like his mate Phil. I'll try Rip's low bar position to make use of the hip drive, instead of mostly leg pressing my way up.

Friday - 2010/01/08

Legs still a little sore from the squat session, but can walk fine now.

35 mins on the cross trainer, Level 17, 528 Cal.

Saturday - 2010/01/09

Thumping headache, hot as hell, but did my best to drag my arse to the gym. Good thing is that it has much better aircon than at home.

Deadlift

60kg x20
100kg x10
120kg x5x2

A personal trainer saw me doing those two sets and commented that I didn't get my butt up enough in the starting position and was pulling too much on my right side at the top (I'm right dominant). All true, so I made the corrections and it worked much better.

130kg x5

Right, time to go for my 1RM.

135kg x1
140kg x1 - this was my last 1RM before Christmas. Last time it pulled my grip a little open and ripped my skin off. I nearly failed half way through, and I pretty much half-dropped it at the end. This time it went up easily! I decided to try harder.
142.5kg x1 - piece of cake
145kg x1 - sweet! Let's go for more!!!
150kg x1 - no worries! My grips remained tight, although it did peel some skin off one of my fingers when I opened my hand after laying it down - no biggie. Even slowly laid the weights down on the floor with almost no noise.

My grips have always been the weakness in DL. I think the work I've been doing with the Heavy Grip grippers has helped. That and liquid chalk.

I could probably go higher but stopped my 1RM experiment there. Save further inc for next time!

130kg x5 - last set.

Inverted rows - 3x6 - got chin pass the bar but chest can't quite touch it yet. :/ I suck at pull-ups and can barely do one, so this is my way of working up to it.

Lat pull-downs

70kgx 6
67.5kg x6x2

Did some bench press to continue fixing my form.

Bar x20
50kg x10x2

DB Lat Raises:

10kg x10 - felt too easy so...
12.5kg x10x2 - that's more like it!

Tried some squat at 60kg with bar in low position, but I was too tired then to feel any major difference.

###

Very happy with my first 3 sessions of the year. I made significant gains from the last 3 before Christmas - mainly 10kg on squat, bench press and deadlift!

###

Back to dancing on Sunday and Monday so I skipped cardio on Monday & replaced it with a massage to fix some back tightness.

Tuesday - 2010/01/12

Not feeling too strong as I didn't sleep well for two nights due to the heat.

Squat - now using low-bar position

Bar x20
60kg x10
80kg x5
100kg x5
110kg x5

Then I tried to do the 20 rep squat thing. At first I went for 90kg...

90kg x10

but after 10, I didn't feel too good so I stopped. Dropped 10kg off the weights:

80kg x20

At some point during the last 5 reps, I think I was touched by His Noodly Appendage.

My goal next week is 85kg x20 (~ BW x20).

Inverted Rows: 3x8

Chest-supported rows: 55kg x6x3

DB Lat Raises: 12.5kg x10x3.

Shoulder Dislocations: 3x20.

 

[Jitterbug]

What sort of BF% would you say your currently at? Can you see any definition of abs?

Got my digital fat caliper today and that confirmed what I had guessed earlier: my BF% is 20.1%. Weight 84kg, waist 91cm. Long way to go!

 

[Jitterbug]

Moved my training journal to another site where some of my mates post.

I'll keep this update with my lift totals and other stats once a month.

Currently my 5 max lifts are:

Deadlift 155kg
Squat 120kg
Bench press 77.5kg
Overhead Press 52.5kg
Powerclean 50kg

Total: 455kg

Routine:

Monday: Burpees 10x10, technique prac (squat, powerclean etc. w/e I need to work on
Tue: Squat, Chin-ups, OHP, Inverted Rows, Push-ups
Wed: The Bear 10x10 - a series of: powerclean - frontsquat, push press, backsquat, push-press - repeat.
Thu: Benchpress, Chin-ups, OHP, Powercleans, Push-ups
Fri: Fast partner dancing + lifting various women (up over head or shoulders, throwing them around).
Sat: Deadlift, Chin-ups, OHP, Squat, Inverted Rows.

 

[Jitterbug]

Lifts on 2010-01-18 (a week before the previous post) - just getting it in sync with my journal on another board:

Squat: 120kg
Deadlift: 150kg
Bench press: 77.5kg
OHP: 50kg
Powerclean: 50kg

Total: 447.5kg
WILKS: 296.6

BW: 84kg

Current lifts as of today 2010-02-20:

Squat: 135kg (+15kg)
Deadlift: 165kg (+15kg)
Bench press: 85kg (+7.5kg)
OHP: 67.5kg (+17.5kg)
Powerclean: 70kg (+20kg)

Total: 522.5kg (+75kg)
WILKS: 351.3 (+54.7)

BW: 82kg (-2kg)

I'm happy!

 

[Jitterbug]

Update on 2010-03-27

Lifts

Squat: 150kg (+15kg)
Deadlift: 172.5kg (+7.5kg)
Bench Press: 90kg (+5kg)
Overhead Press: 75kg (+7.5kg)
Power Clean: 72.5kg (+2.5kg)

Total: 560kg (+37.5kg)
WILKS: 382.3 (+31.1)

BW: 80kg (-2kg)

Very happy with the increases!

Thoughts:

Squat improvement is a little unexpected. I was hoping for about 142.5, 145 max. 150 was a nice surprise.

Bench Press and Power Clean had smaller improvements partially because my form is still poor and I've been working on that.

OHP - didn't do a lot this past month, but new technique on the 1RM day helped heaps. Still had a lot in the tank in that session.

Deadlift was about what I expected, although I nearly got 180kg (failed at knee level) which would give me the same increase as squat. Sleeping better the night before would've helped too. Since I had not done any DL for the month leading up to this, I wasn't sure if I would get any improvement, but it shows that the no-deadlift deadlift program by Bill Starr and Louie Simmons works. I got a +22.5kg increase in 2 months.

 

[CarlitosWay]

Update on 2010-03-27



Very happy with the increases!

Thoughts:

Squat improvement is a little unexpected. I was hoping for about 142.5, 145 max. 150 was a nice surprise.

Bench Press and Power Clean had smaller improvements partially because my form is still poor and I've been working on that.

OHP - didn't do a lot this past month, but new technique on the 1RM day helped heaps. Still had a lot in the tank in that session.

Deadlift was about what I expected, although I nearly got 180kg (failed at knee level) which would give me the same increase as squat. Sleeping better the night before would've helped too. Since I had not done any DL for the month leading up to this, I wasn't sure if I would get any improvement, but it shows that the no-deadlift deadlift program by Bill Starr and Louie Simmons works. I got a +22.5kg increase in 2 months.

Interesting were around the same strength as I do incline barbell 195X4 (don't do flat), deadlifts I have done 350X5 (was months ago tho). I front squat 245. Back squat, with low bar position I could probably clear around 330-350 also. (been ages though since doing them)

How about a little friendly competition? Let's see who has the biggest lifts by the end of the year in deadlift/squat/bench press and standing military.

we can post vids at the end of the year. I have a ****ty camera but it records video, albeit no sound though.

 

[Jitterbug]

Sure why not. My front squat is the same (110kg) but I don't count it in my 5 lifts total. It's just an accessory exercise to help my power clean. My back squat is done Olympic style. My OHP PB is a push press. I want to get a big weight to overhead lockout and don't care how it gets there! I do standing strict MP too, it's at 60kg atm.

Since we're likely to have different bodyweights and I'm on KG, you're on LBS, let's use WILKS score to sort it out.

e.g:

My score:

BW = 80kg

Squat 150kg
Deadlift 172.5kg
BP 90kg
MP 60kg

Total 472.5kg

WILKS 322.6

You can find plenty of WILKS calculators on the Internet.

I have a camcorder too.

 

[Fuglydude]

Given your comments on the deads, and where you fail, seems like heavy back work is a potential solution to help you pull through to lock out. We have similar 1 RMs on squats, but I'm pulling around 211 kg (465 lbs) on deads... We're both around 80 kg... I'm about 82 kg (180 lbs). I think your back may be the weak link in the deads.

What kind of back work are you doing other than rack pulls/deads? Powercleans will really help upper back. How about Kroc rows, heavy dumbell rows, or weighted pull ups?

Nice front squat. Your back squats really coming along too!

Keep up the good work!

 

[Jitterbug]

Thanks Fug!

My deadlift has always been about 20-30 kg more than my squat, so it's not too surprising, but yes I have stronger legs than back, which is why I just switched from conventional deadlift (where the sequence of activation is back-leg-back) to sumo deadlift (leg-back) to help me get it off the floor more easily.

Currently I'm doing good mornings (up to 92.5kg 3x5), BB rows (up to 80kg 3x5) and Power Shrugs (up to 165kg 3x8) for extra back work. I'm still working on Power Clean technique so it's not really working my back much.

Wish I could do weighted pull-ups! I struggle enough with regular pull-ups (usually manage just 5-7).

I'm also going to start on the 200kg DL program (by http://ptcfrankston.com where they have 49 200kg DLers with ~2 years experience). Hope to hit that in about 10 weeks.

So close to a 2x BW squat too!

 

[Jitterbug]

Record Board Update 3

Squat: 155kg (+5kg)
Deadlift: 185kg (+12.5kg)
Bench Press: 95kg (+5kg)
Overhead: 82.5kg (+7.5kg)
Power Clean: 72.5kg (No change)

BW: 80kg (no change)
Total: 590kg (+30kg)
WILKS: 402.8 382.3 (+20.5)

Other lifts:

Front Squat: 120kg (+10kg)
Torture Squat: 115kg x20 (+10kg)
Overhead Squat: 40kg x8 x3 (from with just the bar i.e 20kg x8)

Love my squats!

I'm happy with the improvements in all lifts except obviously power clean. That's just rubbish.

Just made it over 400 WILKS score for 5 lifts.

I'm only 5kg away from many of my 2010 goals:

5kg from a 160kg squat
5kg from a 100kg BP
5kg from the 120kg x20 torture squat.

Will be taking a break next week from heavy lifting and just do cardio stuff like burpees, The Bear complex, Tabata thrusters & the likes (yeah, that's a break! )

Then I'll commence training with the PTC PPP:

Squat 170kg, Bench Press 105kg, Deadlift 200kg cycle.