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Old 05-13-2010, 12:41 PM   #21
toonie
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Thursday, May 13

Dropped 10lb on my squat to try and work on form. Noticed over last couple work-outs that when I was getting out of the hole, the weight was shifting slightly from my heels to my toes. I believe this is called "caving in"? Anywho, I plan to record myself soon so my squat can be critiqued. Weights were a little tough, but I tried to focus on pushing my knees out and pushing down on my heels as I came up.

Squats
45x10x1
135x5x2
185x3x1
225x2x1
255x5x3

Pulled 295 for a set of 5. Was much easier than last time I deadlifted. Will go for 300 next session. Hopefully will remember my camera too.

Deadlift
135x5x2
185x5x1
225x3x1
255x1x1
295x5x1

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Old 05-20-2010, 02:48 PM   #22
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Thursday, May 20

Been a week since I went to gym. Participated in an all day basketball tournament Saturday 15 so couldn't work out that day. Was sore as hell up until Tuesday but totally could have lifted on Tuesday. I didn't. Majorly because I was being lazy, partly because I had some studying to do. Anywho, onto logging.

Squats
45x10x1
135x5x2
185x3x1
225x2x1
255x5x3

Squats were slow. Drove my heels into the floor, pushed my knees out. Curled my toes and that helped keep my heel grounded in the ascent. However, I am having difficulty keeping my back arched when coming out of the hole. I don't think its as bad as my back rounding, but we'll see. Camera for sure on Saturday.

Bench
45x10x1
135x5x2
155x3x1
170x2x1
190x1x1
205x1x1
225x0x1

Was running short on time today (had only about 10 minutes before having to get back to work) so decided against doing the 190x5x3 work-sets (breaks have been long for bench lately). Decided to see if I could finally bench 225. Form felt good but I failed halfway back up. Probably because didn't rest enough between the 205 and the 225. Some other time.

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Old 05-25-2010, 09:45 PM   #23
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Tuesday, May 25

yeah..... so forgot I was part of a wedding on Saturday 22. So I ended up not working out that day. Didn't bring a camera to gym today. Gym was insanely packed too.. god damn. Work-out went good.

Squats felt good. A little slow on the reps, but continued to focus on pushing my knees out and curled my toes to keep my heels planted. Also focused on trying to maintain the arch in my back by pushing my chest up. I think form was good. I'll record soon, promise! haha.

Squats
45x10x1
135x5x2
185x3x1
225x2x1
260x5x3

Deadlifts felt good. Needed chalk for the 265 single rep. Hands were really sweaty today (was fucking hot out... 35C i think). Pulled 305 off the floor three times and knew it wasn't going to come up a fourth time so didn't try. Thumbs were sore from the hook grip. Also, hands were a little stiff from shoveling gravel and wheel barreling it most of Sunday and Monday. Not sure if I'll do 305 again next time or try 300 instead. I think 10lb may have been too big a jump.

Deadlift
135x5x2
185x5x1
225x3x1
265x1x1
305x3x1

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Old 05-27-2010, 12:49 PM   #24
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Thursday, May 27
Possibly the roughest work-out I've had to date. Decided to just stick to 260 on the squat and improve my speed on the reps. And my first squat work-set felt like my last one... Maybe should have seen it coming because I've been pretty sore all day and the warm-ups weren't easy. I think it may be DOMS from Tuesdays workout as I pushed myself hard with the deadlifts.

After the set of 260, knew I wouldn't have enough in my to even try it again so dropped the weight to 245. Moving this amount was rough too.. especially the last 2 reps of second set.

Squats
45x10x1
135x5x2
185x3x1
225x2x1
260x5x1
245x5x2

Tried recording myself with my cellphone but it only records 30 seconds... which was enough time for me to set up and do one and a half squats at 260 haha. Hopefully I'll be feeling good for Saturday. I think I am going to tweak my routine a bit and substitute front squats instead of back squats for my DL day. Further, my Thursday gym sessions are going to need to be changed a bit because don't have much time to work-out (go during lunch break).

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Old 05-27-2010, 02:24 PM   #25
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Nice squatting even if you are getting old.

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Old 06-01-2010, 06:19 PM   #26
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Tuesday, June 1

So I've decided to change my routine a bit. Wanted to incorporate cleans, pull-ups and maybe some overhead press. Also decided that I am going to front squat on my deadlift days so I don't kill myself too much. I'm thinking of the following routine. Didn't bench or OHP today because right wrist area is a little sore by the ulna.

Workout A
Back Squat
Bench <-- maybe swap with OHP every time depending on how shoulder feels
Pull-ups

Workout B
Front Squats
Deadlifts
Cleans

Squats felt good. I knew it was DOMS that hindered my last time. Also got some videos of my workout, however forgot to save my last work-set of squats.

Squats
45x10x1
135x5x2
185x3x1
225x2x1
260x5x3

Haven't really cleaned before. I bet my form is atrocious. I have some vids.

Cleans
45x5x3
95x3x2
100x3x3

Haven't done pull-ups in ages. They were okay and shoulder didn't hurt too much during them.

Pull-ups
bwx10 bwx6 bwx5

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Old 06-03-2010, 06:17 PM   #27
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Thursday, June 3

Haven't done front squats before. Decided to incorporate these so I'd have energy for deadlifts, plus wanted to do these for awhile. Have videos.

Front Squats
45x5x2
95x5x2
145x3x1
185x5x3

I think I'm going to have to drop the weight on my deadlifts and focus on form. Recorded myself for first time in awhile and notice my lower back isn't tight enough. Video to be posted shortly.

Deadlift
135x5x2
185x5x1
225x3x1
265x1x1
305x5x1 <--- I don't think my form is as good as it should be

Trying to work on hip extension before I start doing cleans.

Rack Shrug
45x3x3
95x3x2
145x3x2

see here for form videos


Last edited by toonie; 06-03-2010 at 06:41 PM.
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Old 06-16-2010, 01:33 PM   #28
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So I haven't logged for awhile because I haven't been to the gym for awhile. Just thought I'd update everyone/anyone interested.

I've been studying for my MCAT over the past couple weeks (test is tomorrow, oh joy!) and between working 40+ hours (co-op work term and part time job) and studying, I just haven't had the time to hit the gym without feeling guilty. Been looking forward to going back to the gym (this Saturday).

I've decided to modify my routine because of form issues, plus I'll soon have more time to be in the gym so I can work-out longer without feeling rushed. The routine is the original SS program. Eventually, I'd like to add 3 sets of pull-ups till failure and then weighted pullups.

I am going to just start out like I am completely new to lifting and use Rip's suggestion of starting with the bar and adding weight until bar speed slows. I've decided I will test low-bar squats. So my squat numbers will probably be much lower than before.

My work-out days may be sporadic because of the nature of my part-time job hours on weekday evenings, I will have atleast two work-outs a week.

Cheers, and see you all when I begin session 1 on Saturday.

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Old 06-19-2010, 10:32 PM   #29
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June 19, 2010

Session 1 of SS

Squats - first time trying low bar placement
45x5x1
75x5x1
105x5x1
135x5x1
165x5x3 ... weight slowed, so will work upwards from this weight

I like the low bar placement. Recorded myself, and form looked and felt solid.

Bench
45x5x1
65x5x1
95x5x1
105x5x1
135x5x3 ... weight slowed down, so will work upwards from this weight

Haven't benched in ages, so not too surprised that this is my starting weight.

Deadlift
135x5x1
175x5x1
195x5x1 ... weight slowed down, so will work upwards from this weight

Focused on form to ensure a straight bar path and a tight lower back.


Last edited by toonie; 06-22-2010 at 08:26 PM.
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Old 06-21-2010, 10:52 PM   #30
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How did the MCAT go?

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