Lifting Metal Discs For Fun & Sanity

Discussion in 'Training Logs' started by SpiralOut, Sep 9, 2010.

  1. SpiralOut

    SpiralOut Yellow Belt

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    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
     
  2. SpiralOut

    SpiralOut Yellow Belt

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    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!
     
  3. Brandon85

    Brandon85 Green Belt

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    Welcome. Press is a bitch.
     
  4. SpiralOut

    SpiralOut Yellow Belt

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    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.
     
  5. Brandon85

    Brandon85 Green Belt

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    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.
     
  6. SpiralOut

    SpiralOut Yellow Belt

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  7. SpiralOut

    SpiralOut Yellow Belt

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    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.
     
  8. SpiralOut

    SpiralOut Yellow Belt

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    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.
     
  9. SpiralOut

    SpiralOut Yellow Belt

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    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!
     
  10. SpiralOut

    SpiralOut Yellow Belt

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    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...
     
  11. Tosa

    Tosa Red Belt

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    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.
     
  12. SpiralOut

    SpiralOut Yellow Belt

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    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.
     
  13. SpiralOut

    SpiralOut Yellow Belt

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    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.
     
  14. SpiralOut

    SpiralOut Yellow Belt

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    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.
     

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