You down wit' OPB? (Newb Strength)

[OPB]

Yeah you know me!

Welcome! Comments, advice, questions and concerns are all greatly appreciated, since I don't actually know anyone who knows anything about strength training.

Goals for 2010:
Squat:300
SOHP:145
Deadlift:405
Bench Press:225

Long-term goal:If I ever have a daughter I want her boyfriend to be terrified of me.

Stats:
Age:30

Height:5'8

Weight:167 lbs as of this morning.

I've been doing a Starting Strength(ish) routine for a little while now. I lift in my basement. So, for a while I did front squats rather than back squats, but now I have saw horses so I started squatting. I do weighted dips and weighted pushups instead of bench press, because I don't want to risk getting stuck under the weight.

Numbers(training maxes, not 1RM):

Beginning Squat:135 lbs
Current Squat:210 lbs

Beginning Bench:135 lbs (as of 3/6/2010)
Current Bench Press:185 lbs (4/16/2010)

Beginning SOHP:75 lbs
Current SOHP:120 lbs

Beginning Deadlift:175 lbs
Current Deadlift:320 lbs


I just started creatine yesterday (12/29/09). My other supplements are whey protein from Trueprotein.com and fish oil. Oh, and a multivitamin.

I haven't really done powercleans, I'm not all that crazy about them. I've been a lurker on the S&P forums for a long time, I finally created a screen name and decided to contribute a little, and keep a log. I'm married, but no kids yet. Can't think of anything else right now.

I've got workouts recorded going back a while, but I'll just get a little caught up here:

 

[SteveQ]

excellent log title

good luck on SS - a lot of people make crazy gains on it

 

[OPB]

12/21/09

Front Squat:
150 X 5 X 3

Weighted Dips:
BW+40 X 6
BW+40 X 5 X 2

Deadlift:
250 X 5

Chins:
BW+10 X 5 X 3

 

[OPB]

12/23/09

Front Squat:
155 X 3 X 5

SOHP:
115 X 3 X 5

I prefer sets of 3 on the SOHP. Not sure if that's better/worse than sets of 5.

Deadlift:
260 X 5

Chins:
BW+12.5lbs X 5 X 3

 

[OPB]

12/28/09

Front Squat:
160 X 3 X 5

Weighted Dips:
BW+42.5lbs X 5 X 2
BW+42.5lbs X 4

Sucks I missed a rep. But this lift has come a long way, more than any other.

Chins:
BW+15 X 5 X 3

Did a little ab work. Laid on the floor with a medicine ball between my feet, and a 10lb. plate behind my head. Then I would do a reverse crunch with the medicine ball, followed by a normal crunch with the plate behind my head, and repeat.

 

[OPB]

12/30/2009

Front Squat:
170 X 3 X 5

SOHP:
120 X 2 (damnit)

115 X 3 X 4

Deadlift:
265 X 5

I may make my A B routines look something like this:

A
Front Squat
SOHP
Deadlift
Chins

B
Front Squat
Weighted Dips
Power Clean

I feel like maybe I should start working power cleans in. We'll see. I'll be taking another 5 days off here to spend time with the in-laws for a late Christmas. Back on monday.

 

[OPB]

excellent log title

good luck on SS - a lot of people make crazy gains on it

Thanks, glad you like it. I'm hoping my years of running/gpp hasn't totally ruined my newb gain potential.

 

[OPB]

1/4/10

Reps X Sets

Front Squat:
170 X 3 X 5

Weighted Dips:
BW+42.5 X 5 X 3

Chins:
3 X F

Some ab work too. I might start adding some pinch gripping at the end of my workouts also.

 

[OPB]

1/7/10

Front Squat
45 X a bunch
95 X 5
115 X 4
135 X 3
155 X 1
175 X 3 X 5

SOHP
120 X 3
120 X 2
115 X 3 X 2
115 X 2

I'm thinking it may be reset time on SOHP.

Deadlift
135 X 5
185 X 5
225 X 3
275 X 5

 

[OPB]

1/8/10

Cardio

Stationary bike 31 minutes. Avg HR:155.

 

[Deleted member 87037]

Welcome.

"Long-term goal:If I ever have a daughter I want her boyfriend to be terrified of me."

Hahahaha!

 

[OPB]

Welcome.

"Long-term goal:If I ever have a daughter I want her boyfriend to be terrified of me."

Hahahaha!

Haha, my wife had the same reaction when I told her my goals.

 

[OPB]

1/9/10

Bodyweight:170lbs

Front Squat
180 X 3 X 5

Wtd. Dips
BW+45 X 5 X 3

Chins
BW+15 X 5 X 3

I think I'm going to switch to barbell rows.

 

[WhiteLightning**]

Yeah you know me!

Welcome, keep up the good works.

 

[OPB]

Yeah you know me!

Welcome, keep up the good works.

Thanks WL, I appreciate it.

1/10/10
Cardio

Stationary bike-45 minutes. Avg HR 151.

It feels weird to only take my HR up to the low 150s. I used to do nothing but a lot of intense cardio. This will take some getting used to now that my goals are strength-focused.

 

[OPB]

1/12/10

Front Squat
185 X 3 X 5

SOHP
115 X 5
115 X 4
115 X 3

This makes me mad. I'll probably go down to 110 and ramp back up w/ microloading.

Deadlift
280 X 5

I recorded some video but my computer won't play it, so I'm not sure if I can upload it for a form check thread. We'll see.

 

[OPB]

1/13/10

Cardio
Stationary bike 31 minutes. Avg HR 155.

Stretching.

 

[OPB]

1/14/10

Bodyweight:172 lbs

Front Squat
190 X 3 X 4

Weighted Dips
BW + 47.5 X 5 X 2
BW + 47.5 X 4

Missed a rep, but that's ok, I weigh more now than the last time I did wtd. dips and I strapped more weight to myself.

Barbell Row
155 X 8 X 3

 

[OPB]

1/16/10

Squat
185 X 5 X 3

Gave regular squats a try. Even though I lift alone and don't want to get stuck under the weight, I can't help myself.

SOHP
110 X 5 X 3

Will microload up about 1.5 lbs for next time.

Deadlift
285 X 5

 

[OPB]

1/19/10

Bodyweight:172 lbs

Front Squat
195 X 3 X 3

Weighted Dips
BW+47.5(219.5 lbs total) X 5 X 3



Barbell Row
160 X 8 X 3

Did some ab work also.