The Lawg

Discussion in 'Training Logs' started by Goldbricker, Oct 27, 2010.

  1. Goldbricker

    Goldbricker Orange Belt

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    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)
     
    Last edited: Nov 14, 2010
  2. DrBdan

    DrBdan Something clever

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    Welcome to the logs. Are you doing Starting Strength?
     
  3. miaou

    miaou barely keeping it together

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    Welcome to the training logs.

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

    Goldbricker Orange Belt

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    yes, thanks.
     
  5. toonie

    toonie Tuesday

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    Welcome to the logs.

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

    Good luck!
     
  6. pliftkl

    pliftkl Green Belt

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

    MIDMOBOX Telling People things they don't want to know

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    welcome to the logs


    I tried squating once, I didn't like it
     
  8. Goldbricker

    Goldbricker Orange Belt

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    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.
     
  9. Goldbricker

    Goldbricker Orange Belt

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    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)
     
    Last edited: Nov 11, 2010
  10. Goldbricker

    Goldbricker Orange Belt

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    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
     
  11. Goldbricker

    Goldbricker Orange Belt

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    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)
     
  12. Goldbricker

    Goldbricker Orange Belt

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    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
     
  13. Goldbricker

    Goldbricker Orange Belt

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    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')
     
    Last edited: Nov 21, 2010
  14. Goldbricker

    Goldbricker Orange Belt

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    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
     
  15. Goldbricker

    Goldbricker Orange Belt

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    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
     
  16. Goldbricker

    Goldbricker Orange Belt

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    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
     
  17. Goldbricker

    Goldbricker Orange Belt

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    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
     
  18. Goldbricker

    Goldbricker Orange Belt

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    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.
     

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