Ormond's training log

[Ormond]

I hope no-one minds if I keep a log here. It might cure my fuckarounditis. I'm a rank beginner, so any advice will be welcome.

Male, 180cm, 72kg, 41 years.

No strength training prior to 2016. Lots of yoga.

Joined a gym in late 2016 after realising I'm one haircut away from being medically underweight. Did mostly bodyweight and kettlebell stuff. Got a good gym habit going and have kept it up ever since.

Began experimenting with barbells. Learned the moves, but no real programming. Worked up to 90kgx3 squat last summer, then got intimidated by all the grinding. Ran Tsatsouline's Power To The People in the autumn, ended with a 140kg deadlift, 42.5kg overhead press. Took a deload week in December to consider programming options, which kicked off another month of pure aimlessness.

January 2019: High time to do a proper program. Got Greg Nuckol's 28 Free programs, will do beginners' press 3 times a week, squat (high bar) twice a week, deadlift twice a week. Plus "some" chin ups.

Current maxes:
High bar squat 90kg (tested this month)
Deadlift: the deadlift program doesn't ask for a 1RM so I won't test it.
Barbell press: 40kg (estimated)

Diet: still not consistent but I'm going to do one thing at a time. I'll take two or three months to settle into a program and then figure out how to eat more.

Well, that's where I'm at. I welcome any advice people can offer me.

[Ormond]

Workouts so far:

W1D1
14 January 2019

Press 27.5kg x 8, 8, 12 (add 5kg next week).
Squat 67.5kg x 6 sets of 6. Felt okay.
Pull ups bw x 6, 5, 6


W1D2
16 January 2019

Press 30kg x 6, 6, 11 (add 5kg next week).
Deadlift (warm ups 70kg x 5, 90kg x 5) 100kg x 5, then 2 sets of 3. All sets DOH.


W1D3
18 January

Press 32.5kg x 4, 4, 9 (add 7.5kg next week).
Squat 75kg x 8, then 3 sets of 6.
Sumo deadlift 70 kg x 2 sets of 6.
First time ever sumo deadlifting. Will need time to get used to it.

Reflections on the first week: press weights felt light this week, and I got big numbers on the AMAP sets, so maybe I underestimated my 1RM. But the spreadsheet calls for big increases and next week looks scary. Will do what the spreadsheet says and hope for the best.

Only did one session of pull ups, must get to the gym earlier.

[Ormond]

Second week:

W2D1
21 January

Press 32.5kg x 8,8, 7 (no weight increase next week)
Squat 70kg x 5 sets of 5.
Chin ups 2 sets of 8.


W2D2
23 January

Press 37.5kg x 6, 6, 4 (last set was an all-out complete grind: no weight increase next week)
Deadlift (wam ups 60kg x 5, 90kg x 5) 105kg x 5; then 3 sets of 3. All DOH. Felt tough.


W2D3
25 January

Press 40kg x 4, 4, 4 (no weight increase next week)
Squat 80kg x 5; then 3 sets of 4.
Sumo deadlift (warm up 60kg x 5); 80kg x 6; 90 kg x 6; 95kg x 6.
This was a mistake. I threw on a pair of tens instead of a pair of fives after the warmup. Didn't realise until I was clearing away the plates afterwards. Sore arse this afternoon. Also, the bar ripped my shins up. Must buy long socks.

Reflections on week two: pressing was tough this week. Maybe I should have progressed slower but I did what the spreadsheet said. Will have to see how this goes next week.
Again, only one chin-up session this week, GET TO THE GYM EARLIER.

[Ormond]

Last Monday:

W3D1
28 January

Press 32.5kg x 8, 8, 8 (+1 rep on last week; no weight increase next week)
Squat 75kg x 3 singles (felt easy after last Friday's workout).
Chin ups 3 sets of 8.
Massive DOMs in left shoulder/upper back this afternoon, possibly from the chin ups. Seized up completely at bed time and I didn't sleep well. Stretched my shoulders the next day, it seems to be calming down.


Today's training:
W3D2
30 January

Press 37.5kg x 6, 6, 5 (+1 rep on last week; no weight increase next week)
Deadlift (warm ups 70kg x 5, 90kg x 3, 100kg x 3) 110kg x 5, then 4 sets of 3. All DOH (grip nearly failed on the very last rep). Felt ok: knee socks were a good purchase, very fetching colour.

Have re-checked the plan and realised I'm due to do a 1RM max test in both squat and deadlift on the same day next week. This has given me the fear.

[Wilhelm]

Welcome , @Ormond!

Thank you for adding your log. \o/

Perhaps keep an eye on discussions in the programming forum, and feel free to jump in too.
Lots of good ideas and interaction going on in the threads.

It's good to have you here.

[Ormond]

Thanks @Wilhelm . There's certainly a lot to digest on this forum. It's very encouraging. I guess as I make my way through the programme, it'll help focus my questions a bit.

[Ormond]

W3D3
1 February

Press 40kg x 3 sets of 4 (no improvement on last week). Attempted a fifth rep on the last set, failed at forehead height after a lengthy struggle.
Squat (warm ups 50kg x 5, 60kg x 3, 70kg x 3, 80kg x 3, 85kg x 3) 90kg x 3, then 3 sets of 1.
Sumo deadlift (warm up 60kg x 5) 70kg x 5, 75kg x 5, 80kg x 5, 85kg x 2 sets of 5.

90kg x 3 squat was my heaviest lift at the end of LP last year. My left lat cramped up during the tripple: upper back was tight but I should try pulling the bar apart (hands pulling outwards) in future, see if that helps. The singles were s l o w reps, but form felt good. Happy with this.

Ripped my shin up again on sumo, despite the long socks.

Next week is a deload week for lower body. Not for presses.

[ChrisMcCarthy1979]

Welcome!

[Ormond]

W4D1

Press 32.5kg x 3 sets of 8. Failed rep 9 on the AMAP. (Same as last week).
Squat 62.5kg x 3 sets of 3. All reps paused.
Chin ups bx x 8, 7.

After watching some youtube videos at the weekend I moved my grip out a bit wider on press. Forearms are still vertical at the bottom. Feels okay, I will keep it like this going forward.

[Ormond]

W4D2
6 February

Press 37.5kg x 6, 6, 7 (final rep a grind but, progress! +2 reps on last week; add 2.5kg next week).
Deadlift 70kg x 4 sets of 3 (work on form, getting tight).
Chin ups bx x 7, 6, 4; superset with dips bw x 7, 6, 5.

[mbasic]

Welcome to the forums!!!

why no bench pressing?
is it a home-equipment-thing?

[Ormond]

Thanks @mbasic !

Ah, the bench press question: I guess the truth is, I'm a bit intimidated by it. I don't know if you're allowed say that on a strength forum, but there it is.

I got into free weights last year as a feeble, forty-year-old beginner. It was all a bit intimidating. I made the decision that I was going to squat and deadlift. Maybe I didn't want to bite off too much at once, and I just haven't got around to deciding that I'm going to bench.

I use a university gym. There are two bench press stations, neither have safeties. I could drag a bench into a power rack but this seems like too much palaver, and I don't see anyone else doing it. I could ask for a spot, and I'm probably not going to get hurt by a failed rep until I'm benching 100kg (is that right?)...

(I've overthunk this to the point that I don't know what I think. I'm going to hit "submit" on this and read it again later on. Send help.)

In squatting news, I did a 1RM test this morning (supposed to be tomorrow, but I moved it back a day because I'm also due to test deadlift tomorrow). It went like this:
Squat 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 1, 90kg x 1, 95kg x 1 PR!, 100kg x 1 PR!.
Yay! Two plates.

Two plate squat, no bench.

[mbasic]

Do bench w/ press dumbbells, or a machine, or something pushups/wtd.pushups/inclined pushups....at least once or twice a week as an accessory.
A lot of muscle mass used there and potentional for growth.
If you want to prioritize press, great (that's what I do; Incline BP and CGBP are accessories).
But I'd keep something benchy or pec-y in the mix/rotation as an important secondary lift.

Dumbbells might be super wobbly at first, but those are nothing to scoff at once you learn to control them, and start being able to push hard.
fairly safe as compared to barbell bench.
You can't pick exact loads (#10, #15, #20 DBs, etc); so you are just going to have to play with rep schemes and then jump up or something.

Just a recommnedation

Good job on the squat PR!!!

[Ormond]

Ok thanks for the advice. Need some pec work. This four-week cycle finishes tomorrow so I'll consider my options for next week.

[Ormond]

W4D3
8 February

Press (out of a rack, for a change) 40kg x 4, 4, 4 (same as last week, and the week before).
Deadlift (1RM text) 70kg x 5, 90kg x 5, 110kg x 3, 120kg x 1, 130kg x 1, 140kg x failed.

140kg would not leave the floor. I think I only pulled for two seconds before I heard the massive "nope" in my soul. So: not a PR, down 10kg since last autumn. I'm not too upset: too long a lay-off, and I was more focussed on press and squat this cycle. And I slept really badly the past two nights. It felt nice to get in the gym, and I'm happy with that.

End of cycle musings: four weeks on Greg Nuckol's beginner programs. Got a squat PR (thank you Mr Nuckols). Didn't test press but last PR was 42.5kg, I'm not weaker than that. I conclude that on the whole the programs have worked. I will keep using the squat and deadlift programs, and make some change to the pressing as advised.

I'm not sure how to make the Bench x2 program work for overhead press because it calls for CGBP on the second day. So I might just bench twice a week (Monday and Friday) on the beginner program and overhead press on Wednesday using the Bench x1 Beginner program. Also, higher frequency benching might be good to learn the movement.

Also thinking of switching Deadlift to 1x Intermediate.

[ChrisMcCarthy1979]

Well done on hitting 100kg!!

[Ormond]

Thank's for the kind words @ChrisMcCarthy1979.

Ok, second cycle begins. I will continue with the same squat program, and switch deadlift to the intermediate once per week.On upper body, however, I might have lost my way a bit. The suggestion by @mbasic that I should add some chest work is a good one, and it made me think that I should just give benching a proper try; do it for eight weeks at least and just see how I get on. Then the question is: what program to use? Well I guess something with bench twice a week and OHP once a week. So Nuckols bench twice beginner program, and do "some OHP" one other day.

However, all weekend I just can't settle my mind about this. Is adding a whole extra day of pressing just a bit too much NDTFP? More overthinking. I have to move all my trainings forward one day this week (due to travel plans) so I ended up going into the gym this morning with a firm plan for squats, and the rest ended up a bit impovised: exactly what I'm trying to avoid.

Second cycle
W1D1
10 February

Squat 75kg x 6 sets of 6
Press (aimed for 20 reps, between 3 and 8 reps on the first set, trying not to exceed RPE @8) 35kg x 5, 5, 4, 4, 2
Chin ups 3 sets of 7

Squats were ok, not easy. I have a tendency to drift my weight over my right leg when I get tired: have to focus on engaging abductors to stop this.
Press might have been a bit heavy; despite my intention some of those sets were not @8.

Anyhow, will bench on Tuesday and see how I get on. This cycle will also feature some curls, pulldowns and rows; I think the extra back work will be good.

[Ryaan]

Congrats on the squat PR, and welcome to the forums!

Is adding a whole extra day of pressing just a bit too much NDTFP? More overthinking. I have to move all my trainings forward one day this week (due to travel plans) so I ended up going into the gym this morning with a firm plan for squats, and the rest ended up a bit impovised: exactly what I'm trying to avoid.

I wouldn't overthink it too much—the Nuckols 2x bench program + pressing on Wednesday should work fine. Give it a cycle, see how it goes, then adjust. You might find that it's not enough volume to drive your press, and if you like pressing as a primary movement, increase the frequency on that movement again later.

I think a lot of us have found that benching and pressing compete for space in a program, since they're both movements that like quite a bit of frequency, but I really wouldn't worry about that for now.

[Ormond]

Thanks @Ryaan , I'll see how it goes. This cycle is about bench, so that's where the focus is.

[Ryaan]

Thanks @Ryaan , I'll see how it goes. This cycle is about bench, so that's where the focus is.

I'm switching to bench 2x (D1/D5) and press 1x (D3) myself next week. Happy GainzZz!