I hope the title is edit-able, because I'm gonna think of a better one later... log

Denoginizer

Denoginizer

Orange Belt
Joined
Jun 23, 2009
Messages
494
Reaction score
0
My log:

Starting (Aug 2012):
153 lbs
Squat - 245 x5
Dead - 205 x5
Bench - 155 x5
Press 115 x5

Program:
Starting Strength from Aug - Dec 2012
Madcow (small mods) - Dec 2012 - May 2013
Texas Method - Jun 2013 -> present

Goals (2013):
1000 lbs total (completed 4 Mar 13, gym total)
200 SOHP
300 Bench
400 Squat
450 Deadlift
Do a powerlifting competition (completed 6 July 13, Write-up)
1-arm chin-up (both arms)
Dunk a basketball
Start training the oly lifts (then set some reasonable goals)

About me:
26
Canadian Air Force (even though I'm Canadian, everything will be in lbs)
5'8
165 lbs (Feb 13)
BJJ blue belt

My main reason for lifting is to become strong for competitive cheerleading. I've been doing cheer for almost 9 years now and it's my passion. I had hit a hard plateau for a few years, and in the last 4 months of strength-training, I have shattered that plateau. I will be talking about cheerleading often here and posting videos, so get used to it! I've reserved the 3rd post for videos, so it'll have constant updates on new skills I've hit.

I'm looking forward to this journey with all of you.
 
Last edited:
Most recent PRs:
Squat - 385 x1 (meet - 6 Jul 13)
355 x2 (19 Jul 13)
Bench (paused) - 250 x2 (19 Jul 13)
270 x1 (gym - 28 Feb 13)
Conv DL - 315 x5 (19 Jul 13)
Sumo DL - 423.5 x1 (meet - 6 Jul 13)
Press - 182 x3 (15 Mar 13)

Potential new titles:
Denoginizer used Starting Strength...it's super effective!
Strength training for competitive cheerleading: Lifting weights, lifting girls.
Don't call it a comeback.

Quotes I like about training:
"but if you just stick to a basic strength-training program, you can expect a certain wonderment about what the hell you were doing all those years, why nobody told you it was this simple before, and why nobody else in the gym appears to have heard the good news."
What doesn't kill me, provided proper programming and recovery, makes me stronger!
It doesn't get any easier, it just get more possible
 
Last edited:
Videos

Here are some cheer and meet videos.

This is called a toss-cupie:


This is called a rewind:


Here's my team's performance from 20 Apr 2013:


Here's my first powerlifting meet from 6 July 13 (Write-up):


11 Aug 13 - Lift for Kid's Sake Push/Pull:
 
Last edited:
The office was not very busy today, so I was able to hit the gym at lunch

Squat (light day)
155 x5
190 x5
230 x5
230 x5

Press
105 x5
125 x5
145 x5
165 x5

Deadlift
165 x5
175 x5
210 x5
280 x5* (PR)
 
Last edited:
cheerleading? I think your the first one in the logs :)
You pretty much jerked the girl with one hand in the first video, very impressive.

Good luck and welcome to the logs!
 
Welcome to the logs - the videos were damn impressive...

If you dunk at 5-8 that will be impressive too!

Good Luck with your goals!
 
Good session today. I'm all messed up with my schedule over the holidays, so I'm actually doing the 'Friday workout' on Monday... I'm gonna try to reset this week. Maybe re-do this workout on Friday to kinda set back into the Mon-Wed-Fri tempo.

Squat
45 x2 x5
155 x5
190 x5
230 x5
270 x5
315 x3
230 x8

Bench
45 x2 x5
110 x5
135 x5
160 x5
190 x5
220 x3
160 x8

Weighted Chins 25lbs
8, 7, 6

So the last rep of the heavy squat was incredibly tough. My girlfriend (who's training with me now) thought I wouldn't make it, and for a second I didn't think so either. So we'll see how the heavy 5 next workout goes... That said, I finally squated 3 plates!

The bench felt quite easy though, so I was happy about that. Bench has felt good throughout the program, so I'm hoping to continue to make steady gains there.
 
Heavy day today with the girlfriend. She knocked out her SS day hitting all the numbers plus some assistance work. I struggled and completely bombed my heavy squat set. I have a light day scheduled for Saturday, and then I think I'll reset 1 week of squats since I didn't hit the heavy 5 last week either. I was pretty frustrated, but I nailed the bench. I've just got to re-evalute when my heavy days are while I'm in season. Cheer practice really isn't giving my hips and legs time to recover. Also need to eat more.

Squat
45x2x5
160x5
200x5
235x5
275x5
315x2 (big miss, was aiming for 5)

Bench
45x2x5
110x5
140x5
165x5
195x5
220x5* (PR)

Weighted pull-ups
25x8
25x6
20x4

Back Extensions
25lbs x3x10
 
Last edited:
Yesterday went alright. DLs were very rounded on the last set, I think I'm gonna try sumo next session.

Squat (light)
bar x2x5
155 x5
190 x5
230 x5
230 x5

Press
bar x2x5
105 x5
125 x5
145 x5
170 x5*

Deadlift
bar x2x5
180 x5
215 x5
255 x5
290 x5*

BB rows
bar x2x5
105 x3x5
 
Last edited:
I rescheduled some of the program to better coincide with cheer practice. So I'm not always doing heavy bench and heavy squat on the same day.

I also tried sumo deadlift today, and it was much better.

Squat (light)
up to 230x2x5

Bench (up to a heavy triple)
225x3

Deadlift
up to a heavy 335

Weighted chins (30lbs)
8, 7, 6
 
Today went fine, although gf was running late due to the bus.

Squat bar x2 x5
155x5
190x5
230x5
270x5
315x3 (bar felt okay, but I was not sitting back enough or keeping my arch)
230x8

Bench
bar x2 x5
115 x5
140 x5
170 x5
200 x5
225 x5 (last rep was rough, but it's a rep PR)

Rows (I've decided to follow the SS model for rows, 5lbs a session, since they're so far behind)
bar x2 x5
110 x3 x5
 
Good steady progress, although I think you'd be better fixing your form on conventional DLs than switching to sumo.
My personal experience with rows is that I could almost always row what I was benching without too much difficulty. My personal preference is Kroc rows, though.
Anyways, keep up the good work. Never understood competitive cheering myself, but if it's what you love to do, go for it. I know a lot of people don't understand martial arts, either.
 
RedNeckJiuJitsu said:
Good steady progress, although I think you'd be better fixing your form on conventional DLs than switching to sumo.
My personal experience with rows is that I could almost always row what I was benching without too much difficulty. My personal preference is Kroc rows, though.
Anyways, keep up the good work. Never understood competitive cheering myself, but if it's what you love to do, go for it. I know a lot of people don't understand martial arts, either.
Click to expand...

Thanks!
I've been thinking a lot about the DLs... I'm hoping to get some form-check videos next time I pull. Physically, my lower back feels like the weak link in my conventional DL. I've been trying to address with assistance work (weighted hypers), but I'm sure it's equal parts technical/physical. I don't know if the ceiling is lower on sumo, or if I'll just be ignoring my weakpoints, but what I read about it online was pretty neutral. I definitely plan to keep working conventional, but right now I feel that sumo is my best option for continued progression, and possible competition in the future.

I've been doing lots of pull/chin ups, so I thought that my upper back would be fine, but I did realize that my rows were very disproportionate to my bench. I'm starting with barbell, and it's certainly a good movement for BJJ. I'll look at kroc rows once I've made some progess.

Competitive cheer is pretty sick. I'm gonna try to get more videos, and hopefully all the f13 guys can see how much fun it is. You can imagine though when your friends see that you're a cheerleader, who also rolls around on the ground with sweaty guys for 'fun'...
 
Where'd you cheer?
Had a couple of Friends on the UWO team back in late 90's ealry 2000's

ANyway, best of luck with your goals!

Editing note: You have 205 As you X5 max on the dead... this i probably a discrepancy, right? You pulled 290 on Jan 19...
 
Log Title Suggestions:

Basket toss!
Our Cheerleaders can beat up your defensive line!
I get to look up pretty girls' skirts all day!
 
NurseKnuckles said:
Where'd you cheer?
Had a couple of Friends on the UWO team back in late 90's ealry 2000's

ANyway, best of luck with your goals!

Editing note: You have 205 As you X5 max on the dead... this i probably a discrepancy, right? You pulled 290 on Jan 19...
Click to expand...

I went to a university that doesn't have a competitive cheer progran so I've only done all-star/open teams. I have a few friends who've cheered at UWO (incredible program) from about 2005 onward. I think I only know 1 person currently on the team.

Thanks. I was definitely lofty with them, but I wanted a big challenge!

205x5 was my starting max, my more recent numbers are in the 2nd post.
 
Today I went up against the 315x5 squat that I had failed last week. I was pretty nervous, but I was able to hit it by really focusing on my tightnress and technique.

Squat
bar x2x5
155 x5
200 x5
235 x5
270 x5
315 x5*

Press
bar x2x5
95 x5
120 x5
145 x5
171 x5 (the last 2 reps were pretty sloppy, so I'm gonna repeat this weight next week)

Weighted pull-ups
30 - 7, 5
20 - 5

Weighted hypers
35x3x10

I also felt silly today because I spent some time upgrading my workout book today...and then left it at work.
 
Good session today. I love light squat days. As per usual, the bench felt awesome and I wanted to do more reps, while the deadlift was pretty rough. I mean... I am cringing at the thought of my heavy squat this week, but can't wait to do more bench!

Squat
bar x2 x5
160 x5
200 x5
240 x5
240 x5

Bench
bar x2 x5
115 x5
145 x5
175 x5
200 x5
230 x3*
175 x8

Deadlift
bar x2 x5
185 x5
225 x5
265 x5
300 x5*

Rows
bar x2 x5
115 x3 x5

One convenient thing is that on bench my first set after the bar is 35s. It was pretty tedious to find 25s and 5s for just 1 set...
 
Last edited:
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,226,232
Messages
54,717,191
Members
174,418
Latest member
austenhybridmtt

Share this page

Back
Top