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

Discussion in 'Training Logs' started by Denoginizer, Jan 11, 2013.

  1. Denoginizer

    Denoginizer Orange Belt

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    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: Jul 23, 2013
  2. Denoginizer

    Denoginizer Orange Belt

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    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: Feb 16, 2014
  3. Twisted Elbow**

    Twisted Elbow** Blue Belt

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    Welcome to the logs. If you can't change the title you can always ask a mod.
     
  4. Denoginizer

    Denoginizer Orange Belt

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    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: Aug 21, 2013
  5. Denoginizer

    Denoginizer Orange Belt

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    Thanks. It's a half-joke right now. I dunno if I'll think of anything more clever.
     
  6. Denoginizer

    Denoginizer Orange Belt

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    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: Jan 11, 2013
  7. CRZA

    CRZA Purple Belt

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    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!
     
  8. calvus

    calvus Getting Crunk

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    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!
     
  9. Denoginizer

    Denoginizer Orange Belt

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    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.
     
  10. Denoginizer

    Denoginizer Orange Belt

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    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: Jan 16, 2013
  11. Denoginizer

    Denoginizer Orange Belt

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    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: Jan 19, 2013
  12. Denoginizer

    Denoginizer Orange Belt

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    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
     
  13. Denoginizer

    Denoginizer Orange Belt

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    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
     
  14. RedNeckJiuJitsu

    RedNeckJiuJitsu Black Belt

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    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.
     
  15. Denoginizer

    Denoginizer Orange Belt

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    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'...
     
  16. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    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...
     
  17. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Log Title Suggestions:

    Basket toss!
    Our Cheerleaders can beat up your defensive line!
    I get to look up pretty girls' skirts all day!
     
  18. Denoginizer

    Denoginizer Orange Belt

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    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.
     
  19. Denoginizer

    Denoginizer Orange Belt

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    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.
     
  20. Denoginizer

    Denoginizer Orange Belt

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    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: Jan 29, 2013

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