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soteyh's worklog
- Thread starter soteyh
- Start date
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Who Replied?Today's workout
Squat 150 4x5,4
Dumbell one-arm row 25 5x10
Hammer Curls 15 3x12
Tricep rope pushdown 50 3x12
Just missed 5x5 by one rep!! Missed grooved on rep number 4 of the last set, so was not going to risk it by trying to muscle in the last rep. Ah well ...
Squat 150 4x5,4
Dumbell one-arm row 25 5x10
Hammer Curls 15 3x12
Tricep rope pushdown 50 3x12
Just missed 5x5 by one rep!! Missed grooved on rep number 4 of the last set, so was not going to risk it by trying to muscle in the last rep. Ah well ...
Squats 155 5x5
Bench 100 5x5
Bicep curls 12.5 3x12
Hammer curls 15 3x12
Triceps rope push down 25 3x12
So yesterday's workout was crap. I didn't have enough sleep and was a bit hung over. Today's workout was a different story, new pr !!
Bench 100 5x5
Bicep curls 12.5 3x12
Hammer curls 15 3x12
Triceps rope push down 25 3x12
So yesterday's workout was crap. I didn't have enough sleep and was a bit hung over. Today's workout was a different story, new pr !!
End of year thoughts
What a year it has been!
Looking back at my logs, this time last year, my lifts were (calculated 1RM) SQ 152.5 / B 120 / DL 165= Total 437 and for actual tested max was SQ 145 / B 115 / DL 155 = Total 415. I set a goal of hitting 460 total for 1RM with a stretch target of 500 total. I also set a goal of getting some gear, and participating in a competition.
So as of now today, my stats are:
Actual test max SQ 157.5 (5 reps) / B 115 (2 reps) / DL 167.5 (5 reps) = Total 440 (improvement of 30 kg)
Calculated 1 RM (using the strstd website) SQ 183 / B 122 / DL 195 = Total 500 (improvement of 63 kg!!!)
It’s been a super crazy year (quite symptomatic of 2016 actually), with a huge low when I tweaked my back and had to pull out of SPA just a week ahead. But the huge, huge silver lining was that I hit my target of 500! This is pretty amazing, especially given my injury just 5 months ago, when I couldn’t actually stand up for about a day. My recovery has been nothing short of fantastic, and I am now squatting / deadlifting numbers that I didn’t even dream of prior to the injury. Part of this can be attributed to using a belt and changing to lowbar squat / sumo deadlift, and also a lot more emphasis on form and control post injury.
Goals for 2017
- Recover! Injury screws everything, so I really need to pay more attention to active recovery stuff like stretching, foam rolling. Already, I am getting complacent and not doing enough, postponing physios and being lazy with the stretches. So this has to stop, because I can’t afford another injury
- Compete! I definitely want to compete this year, I’ll be hitting 40, so may qualify for masters, so I hope to hit some PRs on stage!
- Strength goals for 2017 are total of 530 – this is conservative as the numbers go up, I expect that the rate of increase will be slower, so I want to work on especially my bench (which seems to have stagnated) and my deadlift (which are always my weak point).
Thanks for reading! On side note, this log has been very helpful on recording my workouts. I had to reset my phone app a few times, so this page has really helped me track my progress.
What a year it has been!
Looking back at my logs, this time last year, my lifts were (calculated 1RM) SQ 152.5 / B 120 / DL 165= Total 437 and for actual tested max was SQ 145 / B 115 / DL 155 = Total 415. I set a goal of hitting 460 total for 1RM with a stretch target of 500 total. I also set a goal of getting some gear, and participating in a competition.
So as of now today, my stats are:
Actual test max SQ 157.5 (5 reps) / B 115 (2 reps) / DL 167.5 (5 reps) = Total 440 (improvement of 30 kg)
Calculated 1 RM (using the strstd website) SQ 183 / B 122 / DL 195 = Total 500 (improvement of 63 kg!!!)
It’s been a super crazy year (quite symptomatic of 2016 actually), with a huge low when I tweaked my back and had to pull out of SPA just a week ahead. But the huge, huge silver lining was that I hit my target of 500! This is pretty amazing, especially given my injury just 5 months ago, when I couldn’t actually stand up for about a day. My recovery has been nothing short of fantastic, and I am now squatting / deadlifting numbers that I didn’t even dream of prior to the injury. Part of this can be attributed to using a belt and changing to lowbar squat / sumo deadlift, and also a lot more emphasis on form and control post injury.
Goals for 2017
- Recover! Injury screws everything, so I really need to pay more attention to active recovery stuff like stretching, foam rolling. Already, I am getting complacent and not doing enough, postponing physios and being lazy with the stretches. So this has to stop, because I can’t afford another injury
- Compete! I definitely want to compete this year, I’ll be hitting 40, so may qualify for masters, so I hope to hit some PRs on stage!
- Strength goals for 2017 are total of 530 – this is conservative as the numbers go up, I expect that the rate of increase will be slower, so I want to work on especially my bench (which seems to have stagnated) and my deadlift (which are always my weak point).
Thanks for reading! On side note, this log has been very helpful on recording my workouts. I had to reset my phone app a few times, so this page has really helped me track my progress.
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