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Old 02-04-2008, 10:45 PM   #1
Ariff Saufi
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Journey into land of the Squat, and DeadLifts!

this little guy (5'7, 145#) has been in a rut with his training for a couple of weeks now. Progress has stopped and motivation has run low.

He has been stuck at 315# for his max SQ, and 335# for DeadLifts.

In order to revive his spirits, and numbers.. the little one has devised a gameplan. Multiple SQ & DL sessions a week, using 5x5 or 10x3 or whatever variation of numbers just to get the numbers up.

In order to keep his sanity, he also promised not to test his 1RM until end of 6 weeks (15th March 2008).

The little one has also decided to limit the choices of exercise that he would do on this 6 week journey of his, and deviding those into 3 categories..

1. Barbell Lifts (must pick 2 of these a day) : SQ, DL, SP, C&J, Bench Press.
2. Crossfit Stuffs (at least 1 per day) : Thrusters, DB Swings, DB Thrusters, DB C&J.
3. BodyWeight Stuffs (at least 1 a day) : Pullups, Pushups, Air Squats, Dips.

so the journey begins...


Saturday, 2nd FEB 2008

Target : To establish 5RM & 3RM for SQ and SP!
Extras : *5 Pullups to be done right after all sets.
** 5 rounds of Cindy to end the workout (5Pullup,10Pushups,15Squats)

Training Log :

SQ : 115x10, 185x8, 235x6, 255x5, 275x3, 285x2
SP : 115x5, 125x5, 135x1(F) <-- out of gas?
C&J : 115x3, 135x2, 155x1
** thats a total of 12 sets, with 5 Pullups paid after each set
(Total Pullups = 60)

did a few sets of Bench Press just for the fun of it

115x10, 135x10, 165x6, 185x3

** 5rnds of 5 Pullups, 10 Pushups, 15 Squats **

end of training

Results & Post Mortem :-

1. Established 255# as 5RM for SQ & 275# as 3RM for SQ.
2. 125# as 5RM for SP. didnt know why i couldnt get 135 up for even 1 rep tho, halfway up then just ran out of gas.

Last edited by Ariff Saufi : 02-04-2008 at 10:48 PM.
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Old 02-04-2008, 10:58 PM   #2
Ariff Saufi
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Re: Journey into land of the Squat, and DeadLifts!

Monday, 4th FEB 2008.

Target: To kill myself the first time on 5x5 (at about 80% max)for SQ and DL.
Extras : * payment of 15 Pushups after each SQ set.
** payment of 10 Dips after each DL set.

Training Log :

SQ : 115x10, 185x8 warmups.... 235x5, 235x5, 235x5, 235x5, 235x5.
(Total poundage Squatted : 8,505lbs)
** paid 15 Pushups after each set so (Total Pushups done : 15x7 = 105)

DL : 115x10, 185x8 warmups.... 235x5, 235x5, 235x5, 235x5, 235x5.
(Total poundage Pulled : 8,505lbs)
** paid 10 Dips after each set so (Total Dips done : 10x7 = 70)

DB Swings (20kg) : 10 swings x 3 sets.

end of training.

Post Mortem :-

1. Pretty hard to finish up the 5 reps of Squats on each working set, but after the set was done... everything felt ok. Maybe just the legs still not fresh from the heavy SQ session just 48hrs prior.

2. DL went OK, but expected myself to pull 235# without much effort... it definately took more than i expected to pull those 235# off the floor today. Word!

3. Needed extra long breather (3 to 4 minutes!!) after each SQ set. dont know whats up with this
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Old 02-06-2008, 09:30 AM   #3
Ariff Saufi
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Re: Journey into land of the Squat, and DeadLifts!

Wednesday 6th FEB 2008.

Target : Again, to kill myself under the bar on Squats. Maybe try the 10 sets of 3RM.
Extras : **Set of bodyweight (145lbs) Bench Press for 6 reps within 60 seconds of each SQ sets. And to continue with SQ within 60 seconds of finishing the Bench Presses.


Training Log :

SQ : 115x10, 185x8, 235x5, 255x4, 275x2, 255x4, 235x6, 185x10
** 8 sets of 145lbs Bench, 6 reps each = TOTAL BENCH PRESS = 48 reps **

C&J into Push Jerks : 115x3, 125x3, 135x3, 145x3.

end of training.

Post Mortem :-

1. Originally wanted to have 10 working set of 3 rep SQ @ 275#, but that idea got shot dead due to my lower back is still sore from the heavy DL session just 48hours prior.

2. Wanted to do 7 sets of C&J of 3 reps as per main page WOD, but not being able to dump the weights cut short my attempts of Push Jerks with heavy weights. So only did 4 sets instead.

3. Need to let my lower back to heal, and possibly have to cut down on DLs... SQ has to be mantained!
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