I'm a toonie

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
 
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.
 
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
 
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).
 
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
 
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
 
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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.
 
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.
 
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June 22, 2010

Session 2 of SS

Squats
45x5x2
95x5x2
135x3x1
175x5x3

Need to find good placement for hands so wrists don't bend too much. Wrists were a little stiff after the worksets.

OHP
45x5x1
60x5x1
70x5x3 ... Probably had more in me, but haven't ever really done overhead work before so starting low should be fine

Cleans
45x5x4
75x5x2

Recorded my clean form and was watching between sets. I Noticed I really need to whip my elbows around faster and bring them up higher. Tried to focus on really whipping my hips forward and fixing elbows.
 
How did the MCAT go?

It was alright. I wasn't too stressed during it. We'll see how I did in a month.

June 24, 2010

Session 3 of SS

Squats
45x5x2
70x5x1
110x3x1
145x2x1
185x5x3

Squat form is looking good but can still improve pushing knees out when coming out of the hole. Heels are flat on ground and wrists are neutral.

Bench
45x5x2
70x5x1
100x3x1
130x2x1
145x5x3

I'm going to have watch some videos demonstrating good bench form to compare to mine and see if its good. Was nice and tight throughout work-sets and bar path looked nice and straight.

Deadlift
135x5x2
165x3x1
195x2x1
215x5x1

The bar path is straight on the way up, but not straight on the way down. Have to work on that.
 
June 28, 2010

Had a couple if dinners to go to after work both Sat and Sun so didn't have an opportunity to go to gym. However, did go on a light jog both mornings before work.

Session 4 of SS

Battery on phone was dying so couldn't record my form and work on it during the work-out. Everything felt fine though.

Squats
45x5x2
75x5x1
115x3x1
155x2x1
195x5x3

Squat rack was occupied by two guys super-setting/doing a circuit with like 5 other workouts so I had to improvise. I took the seat out of the seated military rack thing and used that rack. Could only step forward half a step after unracking the weight. It was interesting.

OHP
45x5x3
55x3x1
70x2x1
85x5x3

Was challenging but definately still had some left in the tank. Was a 15lb increase from last time.. won't be that much next time.

Cleans
45x5x3
55x3x1
70x2x1
85x3x5

Was sweating profusely throughout the cleans. Getting good on whipping elbows around the bar. Still think I'm lacking in the hip drive though. Going to record Friday and get a critique on these.
 
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You weren't joking when you said you'd start over...


Did you lose that squat strength from inactivity or just focusing on form?
 
Multiple factors on the re-start (in no particular order)
1. A fresh start away from the previously inconsistent training because of hectic studying/work schedule
2. Had wanted to do the SS program for a long time, but time did not permit. Didn't know where else to start the program but with low starting numbers.
3. Switching from high bar placement to low bar. Plus working on squat form i.e knee drift, heels planted, chest up.
4. Needed to find a way to get myself back into lifting without severe DOMS.
 
Session 5 of SS

Squats
45x5x2
80x5x1
135x3x1
165x2x1
205x5x3

Squats felt and looked good. Watched form and can definately work on getting wrists to a more neutral position, but its not even that bad. Need to slow down a bit on some of my reps too. It looked like I just dropped into the hole on a couple reps.
----
Bench
45x5x2
75x5x1
105x3x1
135x2x1
155x5x3

Wasn't too hard moving this. Tried looking at a certain spot on ceiling for the first time and when I watched the video, bar path appeared straight. Could probably improve my leg drive and arch.
----
Deadlift
135x5x2
175x3x1
205x2x1
225x5x1

Ahhh, finally. The bar path on the descent is starting to look straight. Kind of let the weight roll down my thighs and let the bar pass the knees before bending them. A couple reps knee still got in way, but for the most part, my work-set had a straight descent. Lower back was nice and tight and wasn't jerking on the weight. It just came up with the rising hips.
 
Session 6 of SS

Squats
45x5x2
95x5x1
145x3x1
185x2x1
215x5x3

Good speed. Heels stayed flat on ground and knees didn't cave in. Going up to 225 next.

----
OHP
45x5x2
55x5x1
65x3x1
80x2x1
90x5x3

These were nice and easy. Will try 100 next session

----
Cleans
45x5x3
55x3x1
70x2x1
85x3x5

First couple warm-up sets looked horrid. However, was able to better improve my form by watching my videos while working out and was able to get some more hip drive into the cleans. Still... could have more hip thrusting action.
 
Session 7 of SS

Weight: 163

Squats
45x5x2
105x5x1
145x3x1
195x2x1
225x5x3

Bar speed felt slow, but watching the video, it seems to be the same as last squat session. Form looked solid. 10lb increase for next session.
---
Bench
45x5x2
85x5x1
115x3x1
135x2x1
165x5x3

Bar speed slowing down. Only a 5lb increase next bench session. Need to break the habit of watching the bar and instead fix my eye on a point on the ceiling.
---
Deadlift
135x5x2
185x3x1
215x2x1
240x5x1

These were nice and easy. Need to work on descent. Maybe I'll upload this video for critique.

Second toe kept cramping up and curling after my 185 set. Was so annoying. Cramped up during the 215 set and while setting up for the 240 so had to hold it for 3 mins and stretch it before it stopped.

Funny story. Halfway through my deadlift work-set an alarm went off to inform us that there were 15 minutes left before gym closed down for night. Was just watching the video and notice im clanking the weight on the bottom and grunting a bit and the alarm sounded like a lunk alarm. I lol'd.
 
Session 8 of SS

Squats
45x5x2
115x5x1
155x3x1
195x2x1
235x5x3

Easy enough. Wrists feeling good and looking neutral. Knees pushing out, back neutral and heels planted. Bar speed slowed quite a bit. Not sure if 10lb or 5lb increase.
---
OHP
45x5x2
55x5x1
70x3x1
85x2x1
100x5x3

These were tough and bar speed was slooooow. None of the reps were real grinders though. 5lb increase next session.
---
Cleans
45x5x3
55x3x1
70x2x1
85x3x5

Note to self; watch some form videos this weekend and compare to my own videos.
---

Overall, pretty good work-out.
 
Session 9 of SS

Squats
45x5x2
120x5x1
160x3x1
200x2x1
240x5x3

These were tough. Bar appeared crooked/slanted in the videos, like I was using one side of my body (left side) more than the other. I'm going to keep this weight and check it out again.
---
Bench
45x5x2
85x5x1
115x3x1
145x2x1
170x5x3

These were easy. Felt nice and tight throughout sets.
---
Deadlift
135x5x2
185x3x1
225x2x1
250x5x1

These were pretty easy. Only recorded first 2 reps of work-set because recieved a text halfway through and just stopped recording. The reps looked good. Bar path was pretty straight and lower back was neutral.

Currently contemplating of swapping in pull-ups for cleans for now and worrying about weighted cleans later.

Was thinking of using the bar for cleans as a light warm-up before deadlifts. Also acts as an opportunity to become familiar with form.
 
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