Lifting Metal Discs For Fun & Sanity

[SpiralOut]

Did Starting Strength 3 years ago, quit for a while along the path. Started back up middle of this Summer. I want to keep a log for feedback & informed criticisms, beer stories and pics of girls doing squats. I'm 5'8", 185#, 32 y/o, from Buffalo, NY, and could lose 15# if I cared to do some cardio on the side.

I'm running a 3x5 right now, pretty much 3x week, looking like:

9/6 Labor Day

Squats - Chuckie T's, no belt
5xbar
5x95
5x135
3x185
3x5x220

Middle back was a little tight after the squat, nothing too bad. 225 is next...

Overhead Press
5xbar
3x75
4x110
3x110
2x110

I had stalled a bit at 105, and now again on my first try at 110.

Deadlifts
5x135
3x185
3x235

Noted grip was an issue. I used a baseball grip for 235. I haven't been using chalk, but I bought some after this since the bars are always so slippery at my gym. Sloppy.


Weds 9/8

Squat
5xbar
5x95
5x135
3x185
3x5x225

Grunted the last few out. Middle back started feeling tight first set, more so after second and third sets. I would say it stayed tight & uncomfortable until I did BORs.

Bench
2x5xbar
3x95
3x5x140

Felt good except for the tight back.

BOR
2x5xbar
3x95
3x5x140

Little sloppy.

Dips
3x5xBW

Start with the weighted belt next time.

So it's been 7 straight weeks, I feel like the back thing is probably just over training, as well as my stall on the OHP. So I'm going to deload Saturday and Tuesday at 60%, nice and light, and then next Friday I resume. Cheers,

Fred

 

[SpiralOut]

Friday, 9/17/2010. The word for the day is, Chalk!!!

So last Saturday & Tuesday, did a deload @ 60%. Yay boring.

Today went like this:

Warmup
Some squat strectches
Squat 2x5xbar
5x95
5x135
5x185

Deadlifts
5x135
5x185
3x235
3x235
3x235

I'm thinking a 3x3 is a great way to develop strength without letting my form go to hell on the last rep, especially coming from a 1x5 program. Sets felt awesome. I'm sure part of it is because I didn't squat for work weight beforehand, and partly (mostly!) because I bought some hand chalk. What a tremendous difference chalk makes! Grip is tight! Dunno how I did without it, but I'll never not use it again.

Press
5xbar
5x65
5x85
3x110
3x110
3x110
3x110
1x110

My nemesis, the press. Was doing a 3x5, now switched to 5x3 after the deload to see if this kick starts my progression. We'll see if the failure is due to changing routines, or just lack of shoulder strength.

Good Mornings
3x10x55

Just started these, to keep the back strong in light of the tightness I've had after heavy squatting/pulling. Back felt great afterward.

Chin Ups
2
2
1.5

These I suck at most of all, but I expect I'll be adding 1 rep every two weeks or so from here on out. Still, I was happy to bang out this many, since I could barely do one just last week.

So there it is, enjoy your weekend!

 

[Brandon85]

Welcome. Press is a bitch.

 

[SpiralOut]

Welcome. Press is a bitch.

Thanks mate. QFE. Somewhere along the way I remember a dude saying weighted dips help assist your press, but not until you're dipping bw+200# for sets across. That might take a while, as next session I'll be getting back to dipping with any weight whatsoever. I know some who advocate cycling push press and sohp, and it may be something to try down the road.

 

[Brandon85]

Thanks mate. QFE. Somewhere along the way I remember a dude saying weighted dips help assist your press, but not until you're dipping bw+200# for sets across. That might take a while, as next session I'll be getting back to dipping with any weight whatsoever. I know some who advocate cycling push press and sohp, and it may be something to try down the road.

I've never heard you had to be dipping bw+200 to be helpful to your pressing #s. That seems like a lot of weight. My shoulders can't take bw dips+sohp+bench.

I think there are lots of people on here who would certainly agree with cycling sohp and push presses.

 

[SpiralOut]

I've never heard you had to be dipping bw+200 to be helpful to your pressing #s. That seems like a lot of weight. My shoulders can't take bw dips+sohp+bench.


Some Oldy-Timey routine, I think. I looked for a link and failed, but maybe someone else knows what I'm talking about. I think investing in some 1.25# plates might make the most sense in the short term, as I don't believe I'm near ready to move away from a linear progression on any of my lifts yet.


Monday, September 20th, 2010

Squat
squat stretches, 8xbw, 5xbar, 5x95, 5x145, 5x185
5x230
5x230
5x230

Used my new belt for 185 and 230 sets. Feeling good during and after, although I swear I was gonna break a blood vessel for my last few reps.

Bench
5xbar, 5x95, 5x115
5x145
5x145
5x145

Barely made my last rep. Might be time to ask for a spotter...

Bent Over Row
5xbar, 5x95
5x145
5x145
5x145

Trying to keep the leg assist to a minimum throughout, and these are feeling tough.

Dips
Bodyweight + 2.5#
x5
x5
x4

Almost, almost, almost made the last rep, my elbows were literally an inch from lockout, but I just couldn't.

And then I drank a quart of chocolate milk.

 

[SpiralOut]

Wednesday 9/22

Warmup
5 min stationary recumbent bike
Squat Stretches
Squat
5xbar, 5x95, 5x145, 5x195 with belt

Deadlift belted
5x135
5x185
3x205
3x3x245

Overhead grip for first set, rotated baseball grip for sets 2 & 3. All felt good. After the first set mgmt told me I cant use chalk anymore. I must meditate upon my options.

Press
5xBar
5x65
5x85
3x110
3x110
3x110
3x110
4x110

Felt good today. I may have a set of 1.25# plates in time for the next press session, otherwise I'm testing 115.

Good Mornings
3x10x60

So far so good. Was a wee bit sore in my hammies after starting these last pull day, hoping that abates with experience.

Chinups
2, 1, 1/2

Tried some negative action on the last two sets. Just sad lol.

 

[SpiralOut]

Saturday 9/25/10

Tried Alumni Arena at UB instead of the usual world gym action. UB's stated rules prohibit chalk, but was told that's not really enforced, and I saw chalk residue in the power rack, which heartened me. Just for a moment tho...

Squat
squat stretches, 5xBW, 10xbar, 5x95, 5x145, 5x195 belt on
3x235
3x235
3x235
3x235

Was going for 3x5s here. Felt heavy getting under it, and had nothing left in the tank for the last reps. I managed a fourth set, albeit with 3 reps again. Knew a stall was coming on eventually, but didn't expect it just yet.

Bench
10xbar, 5x95, 5x115
5x150
5x150
5x150

Felt good. Used a spotter for the last set, but didn't come close to needing his help.

BORs
5xbar, 5x95, 5x115
5x150
5x150
4x150

Set the bar down for a sec after the 3rd rep in set 3, and then only managed to get one more to my chest. Was really feeling lightheaded and heartburny after these.

Dips
BW+5
x5
x5
x4

Technically skipped my 2.5# session, but didn't want to trudge all over to find a tiny weight again. These were feeling good, just couldn't lock out the last one.

 

[SpiralOut]

Monday 9/27/10

Back at Worlds gym in amherst. Picked up a rosin bag from the local bowling alley to mitigate the inability to use chalk in my club. We'll see if it helps.

Warmup
5 mins recumbent bike, Squat Stretches, 2x5xbar, 5x95, 5x135, 5x185

Deads
5x135, 5x185, 3x205 Belted
3x255
3x255
3x255

Tried using normal overhand grip, but only made one rep. Switched to alternating grip and ripped the rest of these fairly easy. Rosin seems to help somewhat, but is not as effective as a big ol bag of chalk would be.

Overhead Press
5xbar, 5x65, 5x85
3x115
3x115
3x115
3x115
4x115

Last set seemed as powerful or more so than the first. Focusing on elbow position to keep the platform stable.

Good Mornings
3x10x65

Chin Ups
2, 1
8 @ -100# on machine

Still a suck fest on these, but three's gonna get here any day now!

 

[SpiralOut]

Friday October 1st, 2010

Weighed in at 195. Muscle is up, belly is still hanging on. Do I dare add cardio? But then I'd have to run and stuff...

Squats
7 minute bike, Stretches, 2x5xbar, 1x95, 2x5x135, 5x185 belted
5x235
5x235
5x235

First sets were a little sloppy with the forward leaning, but not as heavy feeling as last time. Got a spot on the third set, was advised to use more glute drive from the bottom. Felt tighter and straighter coming out of the hole, but also felt it in my butt. Huzzah for GMs, I suppose.

Bench
10xbar, 5x95, 5x115
5x155
5x155
5x155

Asked for a spotter on the third set, and then proceeded to not need him there whatsoever.

BORs
10xbar, 1x135
5x150
5x150
5x150

Getting a little loose on the warmups, but that should work itself out soon. These felt pretty light, and I felt like I was bringing them up pretty fast.

Dips BW+5#
x5
x5
x5

Will be celebrating our softball team's championship tomorrow night, and then sunday sunday sunday. The Bills are due for a win...

 

[Tosa]

Weighed in at 195. Muscle is up, belly is still hanging on. Do I dare add cardio? But then I'd have to run and stuff...

Weight loss is more about diet than anything else. Although cardio makes it less painful, and it's motivating to actively do something to lose fat, rather than just not eating more. If you're not used to cardio, initially your recovery may suffer a bit, but in the long run, better conditioning means better recovery since (1) cardio gets the blood moving, and (2) A healthier cardiovascular system means less stress on the body. Plus it's good not to get gassed if you happen to run up a few flights of stairs or to catch a bus or something.

Conditioning can be whatever you'd enjoy (or dislike the least), and/or is most practical. Swimming, hiking, running, cycling are all good options, as are more intense things like prowler sprints, hill sprints and conditioning circuits. Some ideas for quick conditioning to do at the end of strength work are in this post: http://www.sherdog.net/forums/42802267-post4.html

Start easy, with lower frequency, volume and intensity, and gradually increase them.

 

[SpiralOut]

Just sick as a dog all week, a pretty nasty chest cold with lots of coughing. I blame going to the suck ass Bills game sunday where it rained almost all day. And also riding my bike in the rain saturday. As of now I'm at like 85% or so, feeling much better but not fully over it. Appetite was way down this past week.

Thursday 10/7/10

Warmup
4 minutes recumbent bike
Light dynamic stretching
Squats: 5xbar, 2x5x95, 5x135, 5x185 belted

Deadlift
5x135
5x185
3x225
1x265 regular grip
2x265 alt grip
1x265 alt grip

Was starting to feel winded after 185, needed extra time between sets, and just draining. Bar was barely coming off the floor.

Press
5xbar
5x65
5x85
3x120
2x120
1x120
0x120
1x120 Push Press

Pretty whupped by now. Skipped GMs.

Chins - Halfway down
3, 2, 3 assisted

That was all I could muster.

 

[SpiralOut]

So between this workout and the last one I posted, existed an attempt at lifting heavy things, but it really really sucked because I was still sick with abysmally low energy. I know I managed 3x5x155 on the barbell row, but my squat sucked, my bench sucked. Not worried going forward, just chalking it up as a sickie.

Today felt good, except for the remnants of a pesky cough. If I was like normal people with health insurance, I'd go see a doctor, but since I'm sans insurance, it's an opportunity to develop my immune system through all natural means and recovery. Being a poor, part time attorney sucks. I get all the same corny jokes thrown my way, with none of the benefits or money. The search for a full time gig goes on, but that's another subject altogether.

Wednesday, 10/13/10

Warmup
5 minutes recumbent bike
Squat 2x5xbar, 5x95, 5x135, 5x185 belted

Deadlift
5x135
5x185
3x225
3x265 alt grip
3x265
3x265

Just felt great. All sets done with an alternating grip.

Press
5xbar
5x65
4x95
3x120
2x120, 1x120 pp
1x120, 2x120 pp
0x120
9x85

Still looking to get a 5x3 set with sohp; as you can see, had to finish a few sets with the push press. Struggling with these as always, but added a backoff set to see if I can spark it.

Good Mornings
2x10x65

Tried using the maxi pad for the first time ever with these, and decided not to ever try it again. Bar rolls onto the lump of bone where my spine meets my neck, and it's a lil uncomfortable.

Chin Ups
3, 3, 2

Nice bump here. Next goal is 5 in a row. couldn't manage that today, but still like that I'm doing more than one at a time, lol.

 

[SpiralOut]

Sunday October 17th.

Reminder to self: Do not eat tacos 45 minutes before lifting.

5 minutes recumbent bike

Squats
2x5xbar, 2x5x95, 5x135, 5x185 belted
5x225
5x235
5x225

Was hoping to ramp it up to 240 or 245, get back into the swing of squatting close to my max after feeling low. Not quite there yet. Back to sets across after today tho. Met a nice older guy named Tom who, although a crossfitter, was knowledgeable about the big four and spotted my form. Told him about the forum.

Bench
10xbar, 5x95, 3x135
5x160
5x160
4x160

Spotter on the last two sets, but couldn't quite eke it out.

Barbell Row
5xbar, 3x135
5x160
5x160
5x160

Again, when doing rows, eating right before is bad choice.

Ran out of time for dips as the gym was closing.