Dan's Oly Weightlifting Log

[Daniel0636]

11/12/15

Squat
4x5
57.5kg
72.5kg
85kg
100kg

1x3
117.5kg

1x8
85kg

Press
3x5
35kg
42.5kg
47.5kg

1x4
55kg

Power Clean
3x3
60kg

Bit of a different workout today just because I'm trying to avoid lifts that hurt my foot. I figured out what the injury is anyway, it's called metatarsalgia (inflammation to the ball of your foot) usually caused by impact injury or bad fitting shoes. The good news is it's getting better now so I'll be back to normal on mondays workout, I've been trying to avoid walking on it as best I can as that's the main thing that aggravates it.

Squats felt fairly easy today so that was good, subbed in press for push press just for this workout to take the pressure off the ball of my foot.

[Daniel0636]

14/12/15

Squat
5x5
60kg
72.5kg
75kg
102.5kg
117.5kg

Push Press
5x5
32.5kg
40kg
47.5kg
55kg
62.5kg

Power Clean
5x5
32.5kg
40kg
47.5kg
55kg
62.5kg

Pretty good workout. Had a long shift yesterday so my calories were a little low and it made me feel kinda tired this workout but the weights still moved pretty well.

I repeated the push press/power clean weights from last week since I couldn't do the normal friday workout with my foot injury but the injury is all sorted now so I'll be back to normal.

[Daniel0636]

16/12/15

Front Squat
4x5
60kg
72.5kg
87.5kg
87.5kg

Press
4x5
35kg
42.5kg
47.5kg
55kg (1x1) ??

High Pull
4x5
42.5kg
50kg
57.5kg
65kg

Not sure what happened with my press today but I'll just call it an off day, having some shoulder tightness issues due to the time off I had when sick so trying to get my rear delts back in shape. Everything else went well today so no complaints, back up to 120kg on squats friday!

[Daniel0636]

[font=bold]18/12/15

Squat
4x5
60kg
72.5kg
87.5kg
102.5kg

1x3
120kg

1x8
87.5kg

Push Press
4x5
32.5kg
40kg
47.5kg
55kg

1x3
65kg

1x8
47.5kg

Power Clean
4x5
32.5kg
40kg
47.5kg
55kg

1x3
65kg

1x8
47.5kg

Bench
3x5
52.5kg

Strength is coming back on my squat! Felt good today, even the triple felt pretty speedy. Planning on going up slowly in 2.5kg increases to 140kg this time around, instead of the 5kg increases in the program (from 125-130kg and 135-140kg). Hoping to get some squat prs in the next 2 months!

[Daniel0636]

Little Update:

Dealing with another cold right now..... only been a month since my last but thankfully this one is fairly mild so I should be back in the gym very soon but atm I'm just trying to plan my way through christmas since I know the gym is going to be closed a lot of days this week and next so I'll just have to get in when I can.

Planning on getting back to the gym sometime this week though hopefully.

[doughnutgut]

You have been officially more ill in the time following you than I have been in my lifetime.

[Daniel0636]

You have been officially more ill in the time following you than I have been in my lifetime.

Lol I know it's really annoying, not sure why I get sick so often but on the bright side at least this cough is super mild so it should be gone by wednesday/thursday I'm hoping. I'll just repeat the week I did when I get back so I won't really lose much progress.

[Daniel0636]

Going to get a light workout in tomorrow at the gym and then the gym will be closed until Monday so that's the day I'll get back properly again.

Unsure what to do with next week since the gym will be closed again Friday-Sunday for new years. Very tempted to do a medium/heavy workout Monday next week and then some one rep maxes on the Wednesday workout just for some fun since I won't be able to get in for my usual Friday workout.

Then after new years I can get back to normal training.

[doughnutgut]

Relax. Eat. Drink. Enjoy the time off.

Have a good one buddy.

[Daniel0636]

Relax. Eat. Drink. Enjoy the time off.

Have a good one buddy.

Cheers DNG, will do. Definitely going for that 140kg squat next Wednesday though, should be a fun session.

Hope you have a good xmas and new year!

[Daniel0636]

So about me going light today.......that kinda didn't happen lol.

Felt good warming up and decided to go for a 140kg squat. Considering I still had a bit of cold left and I'd been off lifting for about a week it might not have been the smartest idea but I did manage to get 140kg for 1 rep. Just over 2x bodyweight, I weigh 62.5kg here.



I would have thought it would be easier to squat this weight when I'm not sick and training regularly but I'm happy I got it! A bit of a grind at the lockout though.

After that I just did some push press singles up to 70kg and then some triples with 60kg on power cleans so nothing too crazy after the squatting.

Looks like Santa got me a squat PR this year for Christmas!

[Daniel0636]

28/12/15

Squat
5x5
60kg
72.5kg
75kg
102.5kg
117.5kg

Push Press
5x5
32.5kg
40kg
47.5kg
55kg
62.5kg

Power Clean
5x5
32.5kg
40kg
47.5kg
55kg
62.5kg

Back to my regular training now. This week I'm going to do my Friday workout on Thursday and skip the Wednesday light workout, since the gym will be closed Friday-Sunday. Cold is like 90% gone, still felt a little tired today but my lifts felt decent. Nothing too heavy today. Time to work things up.

My main goal atm is to start eating more! This is the thing I struggle with the most but when I do gain weight I progress so much faster and I think I'm cutting myself short a bit by not eating enough. I'm pretty much maintaining or in a very slight surplus atm so I really need to focus on getting more food down me.

[Daniel0636]

31/12/15

Squat
4x5
60kg
72.5kg
87.5kg
102.5kg

1x3
120kg

1x8
87.5kg

Push Press
4x5
32.5kg
40kg
47.5kg
55kg

1x3
65kg

1x8
47.5kg

Power Clean
4x5
32.5kg
40kg
47.5kg
55kg

1x3
65kg

1x8
47.5kg

Bench
3x8
50kg

Good workout.

I usually go below parallel on squats but today I decided to go to full depth (basically as low as I could go) just because the weight is fairly light atm and I think going to full depth is better in terms of ROM and overall development. So I was playing around with that, other than that nothing too crazy or heavy today. Happy New Year to everyone for tomorrow!

[Daniel0636]

4/1/16

Squats
5x5
60kg
75kg
90kg
105kg
120kg

Push Press
5x5
32.5kg
42.5kg
50kg
57.5kg
65kg

Power Clean
5x5
32.5kg
42.5kg
50kg
57.5kg
65kg

Stomach is becoming a bit of an issue again. Going to ring up the doctors again tomorrow as I need to try to get this sorted. It sort of went away before but now it's back. Last night it got pretty bad. Only had one symptom just bad stomach pain and felt bloated ended up throwing up at 4am and then I felt fine again. Still went to the gym and had a pretty good workout, stomach is just annoying me.

[Daniel0636]

06/01/16

Front Squat
4x5
60kg
75kg
90kg
90kg

Press
4x5
32.5kg
37.5kg
45kg
50kg

High Pulls
4x5
42.5kg
50kg
57.5kg
65kg

Nice light workout, nothing too crazy. Stomach is still being an issue, pain was fairly bad again last night but I've got another doctors appointment next week.

[Daniel0636]

08/01/16

Squat
4x5
60kg
75kg
90kg
105kg

1x3
122.5kg

1x8
90kg

Push Press
32.5kg
42.5kg
50kg
57.5kg

1x3
67.5kg

1x8
50kg

Power Clean
4x5
32.5kg
42.5kg
50kg
57.5kg

1x3
67.5kg

1x8
50kg

Bench
3x8
52.5kg

Today felt good!

Trying to avoid onion and garlic and lower my milk intake a bit with my ongoing stomach issues until I see the doctor (as I know those foods cause me issues) which has helped but as a result my carbs are sky high atm lol. Got 500g of carbs in yesterday so it's not surprising my workout felt good :P

I've decided to go to full depth on squats from now on (hamstring touching calves) just because I think it will carry over a bit better when I go back to oly lifting around September. 122.5kg moved pretty well today. No problems on any lifts atm just increasing weight slowly.

[GinjaNinja85]

Squat numbers still looking great mate and a very impressive PC triple. You're pretty strong for a little man

[Daniel0636]

Squat numbers still looking great mate and a very impressive PC triple. You're pretty strong for a little man

Cheers man! Glad I got 140kg out of the way now, hoping to get it for reps soon though!

[Daniel0636]

11/0116

Squat
5x5
62.5kg
75kg
92.5kg
107.5kg
122.5kg

Push Press
5x5
32.5kg
42.5kg
50kg
60kg
67.5kg

Power Clean
5x5
32.5kg
42.5kg
50kg
60kg
67.5kg

Good workout, nothing too crazy. Squats are a little more difficult going ATG but they're still progressing nicely. Push Press getting heavy, back up to 70kg for 3 Friday which was the last PR in it I did.

[Daniel0636]

13/01/16

Front Squat
4x5
62.5kg
75kg
92.5kg
92.5kg

Press
4x5
32.5kg
40kg
45kg
52.5kg

High Pulls
4x5
42.5kg
50kg
57.5kg
67.5kg

Lightish workout today, nothing too crazy. Back up to 70kg on push press Friday which should be fun! Hopefully I can hit a PR on push press monday!

[Daniel0636]

15/01/16

Squat
4x5
62.5kg
75kg
92.5kg
107.5kg

1x3
125kg

1x8
92.5kg

Push Press
4x5
35kg
42.5kg
52.5kg
60kg

1x3
70kg

1x8
52.5kg

Power Clean
4x5
35kg
42.5kg
52.5kg
60kg

1x3
70kg

1x8
52.5kg

Bench
3x8
55kg

Today was tiring but another good workout. Everything felt good today, push press was pretty heavy but all in all a good training session.

[Daniel0636]

18/01/16

Squat
5x5
65kg
77.5kg
95kg
110kg
125kg

Push Press
5x5
37.5kg
45kg
55kg
62.5kg
70kg PR!

Power Clean
5x5
37.5kg
45kg
55kg
62.5kg
70kg

Happy to hit a PR on Push Press today! Hoping to get to 80kg soon enough.

I had another episode of stomach pain last night after a week of not having any and I ended up being sick a little bit last night but I've been referred to a dietician so hopefully that doesn't take too long to go through and I can get this problem sorted!

Anyway, I was a little bit tired at the gym as a result and so squats were feeling really tiring at first but then my to set wasn't actually that bad. Power Cleans were the only thing that was really tough today but all in all a good workout!

[Daniel0636]

20/01/16

Front Squat
4x5
62.5kg
77.5kg
95kg
95kg

Press
4x5
35kg
42.5kg
50kg
55kg

High Pulls
4x5
42.5kg
55kg
62.5kg
70kg

A bit tired before todays workout but the weights weren't too crazy, decent workout overall.

[Daniel0636]

22/01/16

Squat
4x5
62.5kg
77.5kg
92.5kg
107.5kg

1x3
127.5kg

1x8
92.5kg

Push Press
4x5
35kg
45kg
52.5kg
62.5kg

1x3
72.5kg PR!!



1x8
52.5kg

Power Clean
4x5
35kg
45kg
52.5kg
62.5kg

1x3
72.5kg

1x8
52.5kg

Bench
3x8
57.5kg

Solid workout, got all my lifts done and hit a push press PR! Not the best camera angle in the world lol!

[Daniel0636]

25/01/16

Squat
5x5
62.5kg
80kg
95kg
112.5kg
127.5kg (1x4)

Push Press
5x5
35kg
45kg
55kg
62.5kg
72.5kg (1x4) PR!

Power Clean
5x5
35kg
45kg
55kg
62.5kg
72.5kg (1x4)

There seemed to be a pattern in todays workout lol. I didn't get much sleep the night before this workout so I wasn't at my best tbh.

Squats were ok, felt fairly heavy today, got the 4th rep but it was doubtful if I would get the 5th so I decided to rack the bar. I always repeat the weight next week so it's all good

Push Press actually felt pretty decent. I was so close to the 5th rep! but I didn't quite manage to lock it out but 4 reps is still a PR with this weight.

By the time I got to power cleans I was knackered so I'm not surprised I only got 4 reps but again I just need to repeat the weight.

Still not a bad workout overall.

[Daniel0636]

27/01/16

Front Squats
4x5
62.5kg
77.5kg
92.5kg
92.5kg

Press
4x5
35kg
42.5kg
50kg
57.5kg (1x2)

High Pulls
4x5
45kg
55kg
62.5kg
72.5kg

DB Bicep Curls
3x12
10kg DBs

Front squats went nicely, nothing too crazy weight wise. Press didn't go exactly as planned but I'm just going to add a rep a session on that until I get to 5. The 2nd rep actually felt really smooth but I sort of lost balance on the negative so going for the 3rd just didn't work, still I'll get it next time.

High pulls felt fine and hit a little bicep curl pr :P

[Daniel0636]

29/01/16

Squats
4x5
62.5kg
77.5kg
92.5kg
107.5kg

1x3
127.5kg

1x8
92.5kg

Push Press
4x5
35kg
45kg
52.5kg
62.5kg

1x3
72.5kg

1x8
52.5kg

Power Clean
4x5
35kg
45kg
52.5kg
62.5kg

1x3
72.5kg

1x8
52.5kg

Bench
3x6
60kg

DB Bicep Curl
3x6
12.5kg dbs

Rear Delt Flies
3x10
12.5kg

Felt pretty tired and fatigued going into this workout. My calories have been good so I'm guessing it's just fatigue from Monday as it was a pretty heavy training session.

Squats felt less speedy today but the weight still moved well.

I actually missed the first rep on my push press with 72.5kg (I think it was just a technical error) but I went for it again straight away and got it no problem. Just goes to show how muh technique goes into push presses, it's less of a pure strength movement and more about just getting enough power from the leg drive and bringing your arms into play fast to lockout.

I had no problem with the power cleans today.

Bench moved well, 6 reps was fairly easy but I didn't want to go to failure since I was on my own with no spotter but I definitely had more in me.

[Daniel0636]

01/02/16

Squat
5x5
62.5kg
80kg
95kg
112.5kg
127.5kg

Push Press
5x5
35kg
45kg
55kg
62.5kg
72.5kg PR!

Power Clean
5x5
35kg
45kg
55kg
62.5kg
72.5kg (1x4 last rep turned into a full clean)

Pretty tough session today but not bad. Squats were pretty damn tough but I just about managed to get all 5 reps. Full depth squats are pretty tough with this weigh!

Push Press went well, got a PR so up to 75kg on Friday which will be awesome! Can't wait to get to 80kg eventually!

Power cleans went fairly well but I just about missed the last rep due to a slight technical error but I'll get this weight next week I'm sure.

[Daniel0636]

03/02/16

Front Squat
4x5
65kg
80kg
95kg
95kg

Press
4x5
35kg
42.5kg
50kg
57.5kg (1x1?)

High Pulls
4x5
30kg
40kg
50kg
55kg

Front squats felt good, not sure what happened on press though. I didn't eat as much as I should have yesterday due to being so busy so that could have something that influenced that.

Decided to rework my form on high pulls, hence the light weight, but that felt good today. Finished up with some rear delt flies and bicep curls

[Daniel0636]

Full Squats
4x5
62.5kg
80kg
95kg
112.5kg

1x3
130kg PR

1x8
95kg

Push Press
4x5
35kg
45kg
55kg
65kg

1x3
75kg PR!!

1x8
55kg

Power Clean
4x5
35kg
45kg
52.5kg
62.5kg

1x3
72.5kg

1x8
55kg

Bench
3x8
60kg

Great session today! I got a good sleep in last night (a whole 9 hours :O) so I felt good this morning.

Squats went up nicely, even though I've done 130kg for a triple before I'm calling it a PR because they're to full depth now (hamstring to calve).

I'm really happy with my progression on push press lately! Managed to get 75kg for a triple PR. I actually missed my first rep due to a bit of technical error but I carried on and still managed to get the 3 reps I wanted.

Power Cleans felt decent, a weight I've done before so nothing too crazy.

Bench is also moving up nicely, surprised I can still bench 60kg for reps after so much push press volume tbh.