Getting forged under the iron

Currently running Starting Strength.

My goals for now are just to get strong.

Wish me luck on my journey!

Age: 17, 18 in 5 days.
Height: 6'2
Weight: 72 kg

 

17.02.2013

Squat
Warmup.
70kg 3x5

Press
Warmup.
32,5 kg 3x5

Deadlift
Warmup.
85kg 3x5

The Plank
75 sek x 3

Notes
- Was in France snowbaording the last 7 days. My knees hurt like **** from all the jumping!

 

19.02.2013

Squat
Warmup.
72,5kg 3x5

Press
35 kg 3x5

Rows
35kg 3x5

Plank
80 sek x 3

 

21.02.2013

Squat
Warmup.
75kg 3x5

Press
Warmup
37,5kg 3x5

Deadlift
Warmup
87,5kg 1x5

Plank
85 sek x 3

 

23.02.2013

squat
warmup
77,5kg 3x5

press
Warmup
40kg 3x5

Rows
37,5kg

plank
90 sek x 3 - ****ing hate planks. It hard as **** in the core, so it must work.

 

25.02.2013

My left hip flexor hurts like hell, so no squats or deads.

Press sitting
Warmup
42,5kg 3x5

Barbell Rows
40kg 3x5

Plank
95 sec x 1
50 (or something like it) x1 - quit like a *****, wasn't even that hard, but my head wasn't there and I hate planks.

 

27.02.2013

Left hip flexor still ****ed.

Generel warmup

Press sitting
Warmup
45 x 5
45 x 3
45 x 4

Rows
42,5kg 3x5

Planks
2 min x 2 - ****ing hate em.

Meh

I have found a Oly gym near me. Awesome.

 

01.03.2013

hip flexor still hurts like a biaaatch

Deadlift
Warmup.
87,5kg 3x5 - easy. Mild pain in hip flexor.

Press
Warmup
45kg 3x5 - good lord my technique sucks balls.

Rows
45kg 3x5

Planks
+5kg 1min x 3 - whenever I'll get to 1min x 3 i'll add weight.

 

03.03.2013

Deadlift
warmup.
90kg 1x5

Press:
47,5kg 3x5 – technique felt better today. Still have to better at keeping my core tight. Last rep was a grinder.

Rows:
47,5kg 3x5 – meh, easy

Planks:
+7.5kg 30sek x 3

05.03.2013
Deadlift: warmup. 92,5kg 1x5 - easy.
Press: warmup. 50kg x 4, 50kg x3 50kg x3 – last rep on last set had a little push press over it.
Rows: 50kg 2x5, 1x7 – no idea why I did 7 instead of 5 on the last set.
Planks: 7.5kg 40sek x 3
notes: can’t wait till I can squat again.

07.03.2013
Press: Warmup. 50kg 3x4 – Progress. I have to warm up better, shoulders felt a little creaky.
Deadlift: Warmup. 95kg 1x5
Rows: 52,5kg 3x5 – did six reps on the second set, just because.
Planks: + 7.5kg 60sek x 3 – time to up the weight. Did two ab-rollouts just to see if I could. I used to not be able to do 1, and those 2 were allright, could defiantly have done more, so that’s progress. Progress is good.

09.03.2013.
5 min general warm up.
Deadlift: 97,5kg 1x5 – totally unfocused, ended up pulling with my back way too much. I have to use my glutes more.
Press: 50kg 3x2 – Wut? Pretty sure the bar I used before wasn’t a 20 kilo the bar. The bar I’m using now is a pendlay, so that’s nice.
Rows: 55kg 3x5
Planks: +10kg 30sek x 3 – did 5 ab rollouts after just because.
Facepulls: 18kg 3x10 – 9kg on each hand = 18kg. Will try to Rear delt work each time im in the gym.
Notes: Felt like **** today! Can’t wait till summer where I start at the Oly gym.

 

11.03.2013

Deadlift
Warmup
100kg 1x5

Press
Warmup
50kg 1x5
50kg 1x4
50kg 1x4 - did it with the lighter bar, so not really 50kg

BB Rows
57,5kg 3x5

Plank
+10kg 45sek x 3 - did 5 ab rollouts after.

 

13.03.2013

press
Warmup
50kg x 5
50kg x 5
50kg x 4 - progress.

Deadlift.
Warmup
102.5kg x 5

Rows
60kg 3x5 - getting sloppier. Very short breaks between sets.

Plank
+10kg 60 sec x 3

 

17.03.2013

Deadlift
Warmup
105kg 1x5

Rows
60kg x 5
60kg x 6
60kg x 7

Press
50kg x 4
50kg x 3
50kg x 2 - well that sucked.

Plank
+12.5kg 45sec x 3

 

17.03.2013
4 km jog.

 

18.03.2013

Deadlift
Warmup
107.5kg 1x5

Press
Warmup
45kg 3x5

Rows
62.5kg 3x5

Plank
12.5kg 53sek x 3

Facepulls
26kg x a bunch

 

20.03.2013

Deadlift
Warmup
110kg 1x5 - Form was better. I have to do more glute activation as it's really helping.

Bench
70kg 3x5 - will go down to 60 and start from there.

Rows
65kg 3x5

Facepulls
26kg x a bunch

Plank
12.5kg 60sek x 3 - time to add more weight.