The Lawg

[Goldbricker]

5'10, ~240lbs, 28yrs old. novice starting strength + swimming

goals: adaptation in all lifts. swim 1.5k in less than 30 mins.

oct25:

squat 3x5 - 245lbs
overhead press 3x5 - 115lbs
powerclean 5x3 - 95 lbs
swim - 900m (freestyle)

oct27:

squat 3x5 - 245lbs
bench press 3x5 - 155lbs
deadlift 1x5 - 245lbs
swim - 900m (freestyle)

 

[DrBdan]

Welcome to the logs. Are you doing Starting Strength?

 

[miaou]

Welcome to the training logs.

I approve of your avatar and I approve of your log title.

 

[Goldbricker]

Welcome to the logs. Are you doing Starting Strength?

yes, thanks.

 

[toonie]

Welcome to the logs.

SS is a great program. I mean, what is there not to like about squatting 3x a week?

Good luck!

 

[pliftkl]

what is there not to like about squatting 3x a week?

The agonizing screaming DOMS from that first squat workout does an amazing job convincing people to not do the second squat workout.

 

[MIDMOBOX]

welcome to the logs


I tried squating once, I didn't like it

 

[Goldbricker]

yeah, i started this log after about a week and a half of feeling out the program. i was very sore for 3 days after the first workout, but im loving the squats. my legs were always tight and inflexible. nothing like ass to the grass with 200lbs on your back to stretch that shit out.

 

[Goldbricker]

oct30:

squat 3x5 - 245lbs
overhead press 3x5 - 115lbs
powerclean 3x5 - 115 lbs
swim - 900m (freestyle)

nov1:

squat 3x5 - 255lbs
bench press 3x5 - 165lbs
deadlift 1x5 - 275lbs
swim - 1200m (freestyle)

nov 4:

squat 3x5 - 255lbs
overhead press 3x5 - 115lbs
powerclean 3x5 - 135 lbs
swim - 1200m (freestyle)

(strained neck, resting it)

nov 9:

swim - 1000m (freestyle)

nov11:

squat 3x5 - 255lbs
bench press 3x5 - 155lbs
deadlift 1x5 - 285lbs
swim - 1200m (freestyle)

 

[Goldbricker]

started too high. deloading 20% to better conform with program. was also eating too little. wasnt adding weight fast enough, didnt fully understand the routine...

nov 14:

squat:
warmup
215 5/5/5 (relatively easy, still working on form consistency)
next: up 20

press:
warmup
85 5/5/5 (very easy)
next: up 10

powerclean:
short warmup
85 3/3/3/3/3 (very easy)
next: up 10

swim: 1.5k freestyle (easy)

swimming right after lifting has probably slowed down my arm gains, but my arms are quickly adapting to an easy front crawl for some light cardio

post workout bw: 245lbs

 

[Goldbricker]

started too high. deloading 20% on bench to better conform with program.

nov 16:

squat:
warmup
235 5/5/5 (easy, form almost perfect)
next: up 20

bench press:
warmup
135 5/5/5 (very easy)
next: up 10

deadlift:
short warmup
315 5 (balked on third attempt, took short break before 5th)
next: up 10

swim: 1.5k freestyle (easy)

 

[Goldbricker]

nov 18:

squat:
warmup
245 5/5/5 (easy, still working on form consistency. i shift weight from toes to heels during sticking point or a little before. i think this has to do with flexibility issues.)
next: up 20

press:
warmup
95 5/5/5 (very easy)
next: up 10

powerclean:
short warmup
115 3/3/3/3/3 (very easy, still working on form up top. finding a good wrist/delt position is difficult for me.)
next: up 10

swim: 1.5k freestyle (easy)

post workout bw: 242lbs

 

[Goldbricker]

nov 21:

squat:
warmup
275 5/5/5 (bar started to slow during final reps in later sets. form almost perfect)
next: up 15

bench press:
warmup
155 5/5/5 (easy)
next: up 10

deadlift:
short warmup
325 5 (balked on third attempt, bar was spinning out of my girp. changed grips and it fixed it. fairly easy)
next: up 10

swim: .75k freestyle (easy, got fed up with playing 'dodge the douchebag')

 

[Goldbricker]

nov 23:

squat:
warmup
290 5/5/5 (slighty difficult, still working on form consistency. i shift weight from toes to heels during sticking point or a little before. i think this i do this little natural swing to give some momentum to help lift, so i guess its cheating. ill try not to do it in future)
next: up 10

press:
warmup
115 5/5/5 (easy)
next: up 10

powerclean:
short warmup
135 3/3/3/3/3 (easy, still working on form up top. finding a good wrist/delt position is difficult for me.)
next: up 10

swim: 1k freestyle (easy, time constraints)

post workout bw: 245lbs

 

[Goldbricker]

nov 25:

squat:
warmup
295 5/5/5 (bar started to slow during final reps in later sets. form almost perfect)
next: up 10

bench press:
warmup
160 5/5/5 (easy)
next: up 5

deadlift:
short warmup
335 5 (fairly easy)
next: up 10

 

[Goldbricker]

nov 28:

squat:
warmup
305 5/5/4 (pussied out on the last one, been on low sleep/food recently.)
next: up 10

press:
warmup
115 5/5/5 (easy, forgot to add weight...)
next: up 10

powerclean:
short warmup
139 3/3/3/3/3 (easy, still working on form up top. looking into paying a trainer for an hour or two.)
next: up 10

swim: .75k freestyle (easy)

post workout bw: 245lbs

 

[Goldbricker]

slight symptoms of overtraining + lack of sleep due to exam time pressures. took a week off.

dec 7:

squat:
warmup
305 5/5/5 (bar started to slow during final reps in later sets. form almost perfect)
next: up 10

bench press:
warmup
165 5/5/5 (moderately difficult. i need to fix my form)
next: up 5

deadlift:
short warmup
355 5 (busted a nut, but felt like i could still do quite a bit more)
next: up 10

 

[Goldbricker]

legs gave out during warm-up for squats. must be a combination of overtraining (relative to ability), insufficient diet, lack of sleep (i've gotten into a bad pattern and sleep is not refreshing) and school stresses. i will just swim a few times before monday and give it another go. was still feeling the DOMS from two days ago.