FK.UK: Will - Viewing Profile

20/7/2011

Front Squat 5x5 @ 70kg
Military press 1x3 @ 40kg

This was supposed to be my second to last strength workout before moving into weeks 6-9 of a strength power transition. However for some dumb-ass reason when doing the shoulder press I decided to twist my neck and look around. Consequently I felt all my neck strain and click which meant I had to call the workout a day right there. Neck has been fairly sore for a few days now so I am going to not do the last strength workout and move into the strength power transition. So here is a summary of what I have achieved in weeks 1-5 and whether I hit my goals or not:

General
Starting weight 13st - end weight: 12st 12lbs

A main goal of mine is to get leaner but with sacrificing minimal strength so I would say that I have achieved that so far.

Peak flow max 450 - now: 470

Goal here is to get 650, so there is improvement but still needs much more work. However having done no conditioning I am pleased with this result.

Lifts

lift - start - end - comments

Squat - 5x5 @ 60kg - 5x5 @ 77.5kg - I was hoping to reach 80 on my last session but I have had to skip it which is disappointing.

Bench press - 5x5 @ 45kg - 5x5 @ 65kg - Pleased with this, I started with a shoulder injury which has recovered and think I have made good progress.

Power clean 5x5 @ 47.kg - 5x5 @ 65kg - Again chuffed I did this, still working on my technique which is most of the battle. When I get it right the weight flies up and I know I can lift more. Just need to practice.

Front squat 5x5 @ 55kg - 5x5 @ 70kg - Happy with this result.

Military press 5x5 @ 30kg - 1x3 @ 40kg - I wanted to get 5x5 @ 40kg but ruined that, the weight was going up easy enough before so when it comes back around I will smash it.

Deadlift 1x5 @ 60kg - 1x5 @ 85kg - I feel I could be Deadllifting more but I have to think about my form every time so progress is being made slower than I would have hoped. It is still progress however.

Whilst a lot of the weights I have achieved I have lifted before they have never been for 5x5 before and they have always been done in a workout where they were the "heavy" lift. Now I can do do or 3 of these in the same workout confidently so my strength has improved nicely.

I have found it difficult to stick to the whole routine, I was supposed to do complexes on my in-between strength session days. There were two problems I found with this: one, having the time to actually fit it all in. I work full time and I am studying at the open university alongside trying to set up a business so I have very limited free time. The second problem was finding the energy; at about weeks 3 I was feeling very drained and tired constantly. I started keeping a food log and taking some supplements and this gave me my energy back. So I did them when I was feeling motivated to but I must admit I didn't manage to complete all of them.

Part of exercising is fitting it around yourself and having a routine which works for you which I did even if it meant leaving out some of the stuff I was supposed to do.

I have started taking a vitamin d supplement, 2 whey protein shakes a day, and creatine. I have noticed positive benefits since taking all 3 but I will rotate them out and monitor how I feel without taking them to see if I am actually benefiting from them or not.

I have changed my milk down from whole to semi-skimmed and I am consuming less alcohol and when I do I try to stick to just shots as I think I read somewhere they are better for you than beer (I might have made that up though).

Anyway thats a review of weeks 1-5.

Not had time to update log in awhile, been very busy with work and uni.

Anyway here are my last few logs:

7/7/2011

Back squat 5x5 @ 75kg
Bench press 5x5 @ 60kg
Power cleans 5x5 @ 60kg
BB curls 3x8 @ 27.5kg
Dips 3x15 @ 20kg


9/7/2011

Front squat 5x5 @ 65kg
Military press 5x5 @ 37.5kg
Deadlift 1x5 @ 80kg
Pipe push ups @ b/w 15, 10,8
DB incline press 3x8 @ 15kg


12/7/2011

Back squat 5x5 @ 75kg
Bench press 5x5 @ 60kg
Power cleans 5x5 @ 60kg
BB curls 3x8 @ 27.5kg
Dips 3x8 @ 20kg

13/7/2011

Complex

Bent over row 3-3-3
Hang powerlcean 3-3-3
Front squat 3-3-3

@ 40kg

14/7/2011

Front squat 5x5 @ 65kg
Military press 5x5 @ 37.5kg
Deadlift 1x5 @ 80kg
Pipe push-ups @ b/w 15,10,10
Incline DB press 3x8 @ 15kg

17/7/2011

Back squat 5x5 @ 77.5kg
Bench press 5x5 @ 65kg
Power cleans 5x5 @ 65kg (went back down to 60 after first set as I felt form wasn't good enough)
Bicep curls 3x8 @ 30kg
Close grip push ups 3x12 @ b/w

5/7/2011

Front squat 5x5 @60kg
Military press 5x5 @ 37.5kg
Deadlift 1x5 @ 80kg
Pipe push ups 3x8 @ b/w
DB incline press 3x8 @ 15kg

2/7/2011

Back squat 5x5 @ 70kg

Squats still feeling powerful, will be shooting for 75kg next time.

Bench press 5x5 @ 55kg

Bench felt good and will go for 60kg next time.

Powercleans 5x5 @ 55kg

Didn't feel like they were my best but I will try putting the weight up next time and see how it goes

BB curls 3x8 @25kg

Bench dips 15, 25, 15 @ 20kg

Will go for rings next time.

29/6/2011

Front squat 5x5 @ 60kg
Military press 5x5 @ 35kg
Deadlift 1x5 @ 70kg
Pipe push-ups 3x8 @ b/w
DB incline press 3x8 @ 12.5kg

30/6/2011

Sumo deadlift high pull 3-3-3
Powerclean 3-3-3
Thrusters 3-3-3