gago's Log

[gago]

Ich möchte hier eine Kopie meines StrongLifts Logs erstellen, da die Mitgliedschaft dort begrenzt ist und ich meine Beiträge über diese Zeit hinaus erhalten möchte. Vielleicht dient euch mein Log auch als Anregung. Die von mir geposteten Videos dienen mir vor allem zum Form Check und stellen keine Poserei dar!

Tell us about yourself: where are you from, what do you do and how did you get into lifting weights?
I am Sandro and I come from Germany. I study business informatics and will finish it this year. I am lifting since June 2007, about 6 years. When I was 14 years old I started programming and went out of form. So I went to gym on my first day of my vacation with 16 years in 2007.

How did you find about StrongLifts? What did you like about it most? Why did you decide to become a Member?
In 2009 I discovered StrongLifts because I needed more information about the anabolic diet. I like the simplicity of the program. I want to achieve the biggest weights I can handle, especially in squat, and get an awesome lean form. Furthermore I need help to improve my technique to achieve the goal. Three years ago (2010) I suffered a rupture (Hernia inguinalis). One year ago (February 2012) I had an surgery where this rupture was fixed. At that time the doctor said I am not able to squat heavy weights ever again I will teach her better.

What are your current best numbers for the Squat, Bench and Deadlift?
Squat 165 kg/364 lbs x 7
Bench press 120 kg/265 lbs x 4
Deadlift 170 kg/375 lbs x 5

What are your goals? What's your deadline for achieving these goals?
I am and stay pain free, weigh 100 kg at 10% of body fat and lift the following weights raw (without a belt, straps, suit):

Squat 225 kg/496 lbs x 5
Bench press 130 kg/287 lbs x 5
Deadlift 250 kg/551 lbs x 5

until the end of 2014.

What's currently your biggest challenge when it comes to getting the body and strength you want?
The biggest challenge for me is to improve my technique and my explosiveness and acceleration.

As a StrongLifts Member you are expected to give back and support this community. How do you expect to contribute to the StrongLifts Inner Circle?
I have a good knowledge about nutrition and the squat because this is my favorite exercise.

[gago]

Friday June 7th 2013

Squat
2x5 20kg
5x50kg
5x80kg
3x110kg
2x140kg
5x5 157.5kg

Press
2x5 20kg
3x30kg
5x5 57.5kg

Deadlift
5x60kg
5x100kg
3x130kg
5x155kg

Notes
Here is my squat video I promised in the last post. I am wondering about my depth because people say I am squatting deep and here it does not seem so. It looks like I am not hitting parallel. Maybe it seems so because my pants are very wide. The next time I choose another perspective.
The first unrack was crap and why is my butt winking?
Hope you enjoy at least my T-shirt.



And here is my deadlift from this workout. My legs are straight too fast.



I have to do something for my mobility. Do you have any tips to avoid this butt wink?

[gago]

Sunday June 16th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x5 120kg

Bench
2x5 20kg
5x40kg
5x60kg
5x5 80kg

Row
2x5 20kg
5x5 80kg

Notes
I lowered my squat weight. I think my squat technique has improved and I improve it further. I am going to do box squats the next time because my butt is winking a little again. I could not film the whole time from the side because there were two dumbass doing deadlifts with 80 kg/176 lbs, a totally rounded back and making fun of me because I was filming myself.



The second video shows my today's barbell rows. Afterwards I saw I should have filmed higher.



Like the other days I did a lot of mobility work, the following barbell stretch right after the training and in the evening, warrior lunches, pre squat stretch by Kelly Starrett, L position sit stretch.

[gago]

Tuesday June 18th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x5 122.5kg

Press
2x5 20kg
5x40kg
5/5/5/5/4 60kg

Deadlift
5x60kg
5x80kg
5x100kg
3x120kg
5x140kg

Notes
It was really hot at the gym and I was so sweaty after warming up for squats.

I went too deep on squats this time and the last time my stance width was better -> more activation of hips, glutes and hamstrings. This time was a bit more activation of quads.



My overhead press is military style with heels together. I missed the last rep on overhead press ... I felt my abs so hard on my last rep attempt.



I lowered the weight on deadlift, too and will progress from this. Furthermore I went down with a straight back to pick up the weight because I have seen a video where the lifter says you lift straight once you grip the bar with a round back. The technique is better than the last time I think. On one rep I hit the rack. Mehdi's hip thrust video will help once I can watch it.



After the session I did mobility stuff as every day.

[gago]

Thursday June 20th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x5 125kg

Bench
2x5 20kg
5x40kg
5x60kg
5x5 82.5kg

Row
2x5 20kg
5x5 82.5kg

Notes
Another hot day as you can see on my T-shirt.

I did box squats. The bench I used has a height of 12 10 kg plates and when I sit on it my thighs are parallel to the floor.



I benched on an incline bench for the whole time I do StrongLifts 5x5.

Here are my rows.



I weighed myself on Wednesday morning and my current weight is 104 kg/229 lbs. So I lost 1 kg/2 lbs. By the way I live vegetarian for a few weeks and then I will switch to vegan. I hope that boosts my strength to new heights and improves my body form.

[gago]

Monday June 24th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x110kg
5x5 127.5kg

Press
2x5 20kg
5x40kg
5x5 60kg

Deadlift
5x60kg
5x80kg
5x100kg
5x120kg
5x145kg

Notes
I am a bit ill, head cold. Nevertheless I worked out.

In my opinion box squats are heavier than normal squats. I tried to fix my shins on the floor. So that they are orthogonal to it. Maybe I do too much warm up reps/sets. What is your opinion? Is my butt winking?



The fourth and fifth set on the press (I do it with heels together), especially the last rep, were hard. This time I achieved all reps.
I think my deadlifts improved. Overhand grip was hard after the fourth rep. I tried not to lean back so much.



Is there an article on StrongLifts about Bench Press vs. Incline Bench Press because I do incline?

[gago]

Wednesday June 26th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
3x120kg
5x5 130kg

Bench
2x5 20kg
5x40kg
5x60kg
5x5 85kg

Row
2x5 20kg
5x5 85kg

Notes
Box squats felt good. I think it helps to eliminate the butt wink and strenghten my lower back. I feel my hips and glutes the whole week. Should I sit longer on the box? Because Mehdi wrote here: no touch & go. During the squats it feels very long. By the way the guy with the shorts next to me is a former powerlifter. In this session he squatted 165 kg (he weighs 83 kg) for 10 reps or so and several sets.



Incline bench was hard at the last two sets.

Rows were hard, too. I got all reps.

Here are some pictures of me sitting on the box, hips are parallel or a bit lower than parallel. Next week I will lower it.

[gago]

Monday July 1st 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
3x120kg
5x5 135kg

Bench
2x5 20kg
5x40kg
3x60kg
1x70kg
5x5 87.5kg

Row
2x5 20kg
5x5 87.5kg

Notes
I am still ill. Today I consulted a doctor and he gave me antibiotics. Now I know why my muscles are so sore the last week.

I lowered the box for squats. Now I squat below parallel. It was tough. I got all reps. Is my form still good? Next time I am going to tape my bar position because since the last weeks my right middle finger and ring finger feels kinda numb after squats. I think the bar position is not perfect. Maybe it should be a bit lower. My hands were so sweaty, especially my right hand slipped off the bar in one set.



Incline bench was heavy. I took two minutes rest for the last two sets and while pressing I recognized that I do not need so much rest. One minute as usual would be enough.

The last sets on rows were hard. Please check my form and tell me if I should lower the weight or continue. Thanks!



Today there was a guy doing squats and his butt was winking. Butt winks are very rare because most people do those frigging partial squats. True story as Barney Stinson always says.

Taping yourself is the best way to master proper form.

[gago]

Wednesday July 3rd 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
3x120kg
5x5 137.5kg

Press
2x5 20kg
5x40kg
5/5/5/4/4 65kg

Deadlift
5x60kg
5x80kg
5x100kg
3x120kg
1x140kg
5x155kg

Notes
Today I literally squatted for my life. I have to cut my warm up reps. My right middle finger feels kinda numb at the tip of the finger. I have no idea why it is. The problem is that I slip off the bar because of the finger and that is dangerous. Is my bar position too low or do I anything wrong?



Overhead press (with heels together) was really hard. I missed the last rep in the last two sets. Next time I will get all reps.

I felt my abs so hard during deadlifts. I hold the weight in the last rep. My left hand opened a bit and I had to drop the bar. My grip strength improved definitely. Sorry for this crappy camera position. I am going to position it on a bench in the workout.



In my opinion there is no need for extra ab workout when your technique is good. I felt my abs in every exercise.

[gago]

Friday July 5th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
3x100kg
3x120kg
2x130kg
5x5 140kg

Bench
2x5 20kg
5x40kg
5x60kg
3x80kg
5x5 90kg

Row
2x5 20kg
4/5/5/4/2 90kg

Notes
Again my right middle finger went numb during squats. So I tried to wrap the bar with my hand and thumb in the third set and figured out that the weight rests on my hands, especially my hand palms. That causes the numbness. Fourth set was again thumbless. Crap! Thanks to the powerlifting guy (squatted 310 kg at 82.5 kg body weight during a competition) I mentioned in a previous post. I told him that I need his advice and he helped. He figured out that the bar is too low and does not rest on my back but on my hands. He told me that the bar should be directly under the traps. So the bar was only about one inch higher than before. This setup was perfect! The last set was the best one ever!



Incline bench press was fine! The guy told me to widen my grip because so the distance to the chest is less. The maximal grip width is 81 cm at competitions. And he told me to hold the weight for one second after the lockout it because I went directly after the lockout down. That would not work at competitions! So I widened my grip, hold the weight after the lockout and got all reps! The last rep in the last set was damn heavy!


I lost on rows because I talked too much with this guy during bench pressing. The weight gets heavier. Next time I will get all reps!

Next week I am going to lower the box by one plate. This week I used ten 15 kg plates. My hips are a bit lower than my knees as you can see.

[gago]

Monday July 8th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
3x100kg
3x120kg
2x130kg
5/5/5/5/3 142.5kg

Press
2x5 20kg
5x40kg
3x50kg
5x5 65kg

Deadlift
5x60kg
5x100kg
2x140kg
3x160kg

Notes
I lowered the box to nine 15 kg plates. I have to cut down the warm up reps. Next time I am going to do 3 reps instead of 5, except the first two sets. I forgot to record the fourth set and missed reps in my last set.



Overhead press (with heels together) was good. This time I got all reps.



I watched Mehdi's hip thrust video and did not lower the weight. Crap! My back is slightly rounding when I push off the floor. So I will lower the weight by about 20% and let my ego at home. I lost grip strength in the third rep, my left hand opened. I ordered non-marking chalk to improve my grip strength.



Here are some photos of me sitting on nine 15 kg plates. My hips are a bit lower than last week.

[gago]

Wednesday July 10th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x130kg
5x5 142.5kg

Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
5/5/5/4/4 92.5kg

Row
2x5 20kg
5/5/5/4/4 90kg

Notes
I got all reps on squats. I added one plate and squatted again on ten 15 kg plates. Almost-4-times-body-weight-squat-guy checked my form and said that my hip joint is lower than my knee joint when I squat on a box built of ten plates.



On the incline bench I lost the last rep in the last two sets. Here are my first three sets. After that I had a spotter and I needed him.



Rows were hard and I missed the last rep in the last two sets, too.



This morning I weighed 102 kg/225 lbs. Body weight decreases and weights increase.

[gago]

Friday July 12th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
5x5 145kg

Press
2x5 20kg
3x40kg
3x55kg
5/5/5/3/4 67.5kg

Deadlift
5x60kg
5x100kg
2x140kg
5x160kg

Notes
Squats were heavy. I lost tension in the last reps because my abs were already exhausted. I ordered the Inzer Forever Buckle Belt 10 mm 1 Prong in red. I decided for size L. I ordered my belt at Markus Schick's online shop.



Overhead press (with heels together) was heavy, too. I missed some reps in the last two sets. The weight is almost 70% of my body weight.



I did not lower the weight and used a mixed grip. Form was not so good. So I will lower the weight by 20 kg/45 lbs and go from there. I need to lift faster, straighten my back and use the hip thrust technique.



Body weight was 101 kg this morning. I live vegetarian for some weeks now and applied the intermittent fasting scheme. When I used all my whey protein I will live vegan.

[hvk]

Geil, vielen Dank. Das kann (sollte) sich der ein oder andere sicher mal durchlesen.
Immer schön zu sehen, wenn jemand vernünftig trainiert und Ahnung von dem hat was er da tut

[gago]

Danke hvk! Kann ich hier irgendwie einstellen, dass mich Tapatalk informiert, wenn neue Beiträge in dem Thread sind?