macetini - Traning log

[macetini]

Hi there,

started weightlifting ( seriously, not jerking around with leg presses, extensions etc.. ) 10 months ago, had an injury while squatting ( went to fast down, quad got swollen ), did a bill star rehab method for a month, and recheck my form.

I'll be 26 in few months. Been working out for a 6 years now, before that I was heavily in Thailand kickboxing, judo and all kinds of sports until I had a knee meniscus injury - Bucket handle tear and now i have 20% less meniscus, nothing to worry about.

Here are my stats:

Height: 6'3
Weight: 220

Squat: 3x5x180
Bench: 3x5x240 ( I know... )
Press: 3x5x130
DL: 3x5x240
Clean: 5x3x130

[DustyMillar]

welcome on board,
boy you got serious strength imbalance!

[macetini]

welcome on board,
boy you got serious strength imbalance!

Yeah... I was afraid of doing any serious "heavy" lower body routine because of my knee surgery. Only after I started reading online I realized that squatting is beneficial for knees, not detrimental. I have a lot to cach up.

[macetini]

First log, I'll write in kilos from now on btw, no point in converting every time.

Squat: 85kg - 5, 5, 5 - pretty good form, will certainly increase weight
Bench Press . 110kg - 5, 5, 4 - getting heavy, wasn't able to finish the last set, do over next time
DL: 110 - 4 - bad form, stooped myself one rep before thing got relay ugly, will reduce weight by 10%

That's it I guess, Happy second day of Spring (http://www.youtube.com/watch?v=DZHw9uyj81g&feature=fvw)

[macetini]

Crap! Hurt my hand while doing some hammer work on an old tire. Shaved a bit of skin of my palm. Hope it heals until tomorrow.

[macetini]

OK, next one, hand healed up enough, although it will take some time until I am able to do hammer work again.

Squat - 3x5x87,5kg - Pretty good form, increase to 90kg next time

Press - 62,5kg 5, 4, 2 - Getting rely heavy, I think I will have to deload , maybe change the press routine a bit

Clean - 5x3x52.5kg - all good, increase next time

The presses are getting difficult, daily linear progression will not work for them any more, I will most likely have to start tracking them weekly.

[macetini]

Next one:

Squat: 3x5x90kg = Form OK, increase next time, well see how it goes.
Bench Press: 110kg, 5 5 almost 5, palm injury was a bit of bother
DL: 5x1x100: Form good, increase next time.

[macetini]

All righty then:

Squat: 3x5x92.5 - Form a bit shaky, deload nearing soon

Press: 3x5x60 - Form good, increase to 62.5 next time, will stay at that weight for a week or so..

Clean: 5x3x52.5 - Form not so good, need to reread SS:PC section, although at light weight like this can't really see anything.

There we go.

[macetini]

Bad day at the gym today. Been at girlfriends birthday last night, got rascally drunk and eat like shit today. Here's the scoop:

Squat: 3x5x95kg - Form not so good, will try again with same weight

Bench: 110kg - 5, 5, 4 - Cant still get that 3x5... do over

DL: 2x110kg - Accidentally put 10 more kilos than planed, crap...

Bad day and my right wrist hurts, most likely bar position while squatting.

[macetini]

OK, I was lazy yesterday and haven't post log, sorry... But here we are:

Squat: 3x5x95kg - I'm not happy with form, although it's better than last time. I'll try one more time, if its not good enough, I'll deload a bit.

Press: 3x5x62,5 - Finished.. barley. I will stay at this weight for some time.

PC: 3x5x52,5 - Form is a bit lose, having problems with initiating pull with traps and keeping the bar in contact with my tights and close to my shirt.

Happy Easter, btw!!

[macetini]

Here we go:

Squat - 3x5x95 - Deload time, I'll reduce weight by 10kg.

Bench Press - 3x5x110 - Finally full 3x5, I'll stay at this weight for a few workouts then increase weight to 112.5kg.

Deadlift - 5x102.5 - Nice form, increase next time

Dad took the car so I had to walk to and from the gym. Got caught by rain on my way back.

[macetini]

Weird day in the gym yesterday. Unfortunately for the last few nights I didn't got enough sleep and food. Also, I got drunk with a friend this Tuesday evening (he got engined). Here's the stats:

Squat: 3x5x85kg - This is a deloaded weight, unfortunately for the reasons above the sets were not good. I'll try again with the same weight and better recovery.

Press: 3x5x62.5kg - Finished, but it was heavy.

Clean: 5x3x52.5kg - Form better than the last time, but still I have a bit of problem with pull and racking the weight. It doesn't rack evenly - maybe the grip issue...

OK, more food and sleep.

[macetini]

Hi guys, this will be longer post so bear with me.. I have been in gym this Friday and did squats with deloaded weight again, 85kg this time. Few days ago I was working with 95kg and I was spoused to blast away 85kg this time, but I had trouble with finishing the last set with good form, also I had this wired feeling of skipping but no pain in my operated knee (part of meniscus removed), just like my medial femur collide is moving over that removed part. I gave it some thought and came to conclusion that I was either going too low (If such a thing exists) or most likely relaxing while in the hole. So here we are:

Squat: 3x5x85 - Need to try again, I'll keep my knees out more, that should tighten everything up, I'll deload a 5kg more btw.

Bench Bench: 3x5x110 - Getting easier, soon 2.5kg more

Dead lift: 5x105 - Good form increase next time

There you have it..

[macetini]

OK, changed gyms for a few days until I get car back. This one doesn't have squat rack but squat stands.

Squat - 3x5x80kg - perfect form, no knee issues or anything, increase next time

Press - 3x5x62kg - few more workouts until increase to 65kg

Clean - 3x5x52.5 - form still not good enough

[macetini]

My ankle hurts, and it hurts bad. I had this pain for about two mounts but its getting worse. It just wont fucking heal. It usually hurts morning after squats, goes away after worm up. I injured it while playing around with front squats and a board under the heals.. well you got the picture - I'm an idiot. I'll reread the squat chapter in SS, and get a camera for form check. I'll lay off from squats for a week. If it heals, great, if not I'll wait another week. In the mean time I'll do some presses, chins etc...