Pain's Log

[Pain]

I have decided to start a journal here hoping that I can get help on my technique for squats,bench,dead, etc. through uploading videos.

I purchased Starting Strength: 2nd edition about a year and a half ago and worked my way up two times only to lose most of the strength I had gained from taking months off at a time. Ive been at it again since 4-13-09 Bodyweight has went from 150 to about 168 lbs @ 6'1" in these two months.

In the last two months I set PRs on every lift except Squats and Deadlifts. Ive been working my way up slowly on Deadlifts but Squats I just let some bad form get engrained. I got stuck on 140 lbs on my second set last workout and from the vid I had someone take I could see the problems. I was going to deep, bar wasn?t over the midfoot, knees were way past my toes.

I am resetting squats, recently reset bench and rows after having set some prs and then stalling, and am still working my way up in Press and Deadlift.

I have to Press and Deadlift out in my garage so that?s why I changed the order of the routine. I have a bench, power rack, and a GHR bench in my basement.

I cant do the milk thing. The side effects and getting used to are just not worth it to me. I have eaten 4 decent sized meals nearly every day for the last two months and it seems to be working having gained nearly 20 lbs in the last two months.



Monday

Squat 3x5
Bench/Press 3x5
Row/Dead lift + Pull Up or GHR + Chin Up

Wednesday

Squat 3x5 then later switch to Squat 2x5 @ 80 % of Mondays weight
Bench/Press 3x5
Row/Dead lift + Pull Up or GHR + Chin Up

Friday

Squat 3x5
Bench/Press 3x5
Row/Dead lift + Pull Up or GHR + Chin Up
3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

[Pain]

Monday 6-15-09

Squat

45 x 5
45 x 5
95 x 5

140 x 5
140 x 2
115 x 3
95 x 5

Bench

45 x 8
95 x 5
115 x 3

132.5 x 5
132.5 x 5
132.5 x 5

Row

95 x 5
115 x 3

132.5 x 5
132.5 x 5
132.5 x 5


Notes : I was taking vids for the first time in between sets of Squats and immediately saw form issues.

[Pain]

I was scheduled to workout today but decided to re-read the squat chapter and practice with the bar. I think I simply need to lean over more as illustrated on pg. 31. Also, I need to work on my flexibility to get my wrists aligned with the bar when squatting.

Going to take videos tomorrow of my lifts and figure out how to get them on YouTube.

[Pain]

Thursday 6-18-09

Weigh In : 169 @ evening

Squat

45 x 5
45 x 5
95 x 5

115 x 5
115 x 5
115 x 5

Press

45 x 5
65 x 4
75 x 3

97.5 x 4
97.5 x 4
97.5 x 3

Deadlift

135 x 5
155 x 3

195 x 5

Pull Up

BW x 8
BW x 5
BW x 5


Notes :

Took vids of squats and was watching them between sets. They looked good to me with new and improved form but the vids accidentally got deleted somehow later on. My main problem was I just wasn?t keeping the bar over mid-foot before. They were pretty easy so ill go with 5 lb increments per day for awhile.

Will go with same weight for presses next time. The last few times it took two sessions before getting all reps. This was the first time I didn?t get at least five on the first set though. Ill get it next time.

still using double overhand grip on deads but will go over/under when I need to.

[Pain]

Saturday 6-20-09

Squat

45 x 5
45 x 5
95 x 5

120 x 5
120 x 5
120 x 5

Bench

95 x 6
115 x 4

135 x 5
135 x 5
135 x 5

Row

95 x 6
115 x 4

135 x 5
135 x 5
135 x 5

Tri extension/Barbell Curl

45 x 8/45 x 8
45 x 8/45 x 8
45 x 8/45 x 8


Notes :

I believe I have the form issues sorted out for squats. The weight was really easy to control. I felt like I could have did sets of 10 with that weight. I set the pins higher in the power rack making sure I don?t go to low last workout and today I didn?t accidentally hit them once. Also, adjusted my grip, going wider to where my pinky fingers are touching the rings on the bar and without bending my wrists.

[Pain]

Monday 6-23-09

Squat

45 x 5
45 x 5
95 x 5
115 x 3

125 x 5
125 x 5
125 x 5

Press

45 x 5
65 x 4
75 x 3

97.5 x 5
97.5 x 4
97.5 x 4

GHR

25 x 8
25 x 6
BW x 9

Chin Up

BW x 10
BW x 7
BW x 5


Notes :

- a little improvement on press but the last rep on every set wasn?t so smooth.

- back on a Mon, Wed, Fri schedule

[Pain]

Wednesday 6-24-09

Squat

45 x 5
45 x 5
95 x 5
115 x 3

130 x 5 (2:00 rest)
130 x 5 (2:00 rest)
130 x 5

Bench

95 x 6
115 x 4

137.5 x 5 (3:00 rest)
137.5 x 5 (3:00 rest)
137.5 x 5

Row

95 x 6
115 x 4

137.5 x 5 (3:00 rest)
137.5 x 5 (3:00 rest)
137.5 x 5

Comments :

The rest times show how long I took and felt I needed before starting my next set.

[Pain]

Friday 6-26-09

Squat

45 x 5
45 x 5
95 x 5
115 x 3

135 x 5
135 x 5
135 x 5

Press

45 x 5
65 x 4
75 x 3

97.5 x 2
82.5 x 5
82.5 x 5
82.5 x 5

Dead lift

135 x 5
155 x 3
185 x 1

205 x 5

Pull Up

BW x 9
BW x 5
BW x 5

Tri extension/Barbell Curl

47.5 x 8/47.5 x 8
47.5 x 8/47.5 x 8
47.5 x 8/47.5 x 8

Weigh In : 168 @ next morning


Comments:

- got vids of squats and deads and will figure out how to get them on youtube

- not sure what was up with my pressing, did two reps, could have gotten one or two more with bad form but I decided to reset rite then instead

[Pain]

Monday 6-29-09

Squat

45 x 5
45 x 5
95 x 5
115 x 4

140 x 5
140 x 5
140 x 5

Bench

95 x 6
115 x 4
135 x 1

140 x 5
140 x 5
140 x 5

Row

115 x 5
135 x 1

140 x 5
140 x 5
140 x 5


Weigh In : 167 @ morning


Comments :

- 3 minute rests between all work sets
- no more benching more then I squat after this
- still kinda painful on my shoulders to keep my wrists strait for the low bar position, I believe this is what affected my overhead pressing last session

[Pain]

135 Squat

http://www.youtube.com/watch?v=YFgE4KJWIZk

205 Deadlift

http://www.youtube.com/watch?v=9AWzph9KtPo




I definitely have issues with my Deadlift. I think I need to get lower to start with my back strait. Im gonna re-read the Deadlift chapter.

Also dont know what im doing wrong with the youtube embeding. It shows each vid twice and a bunch of extra code so I eddited my post.

[Pain]

Wednesday 7-1-09

Press

45 x 5
45 x 5
65 x 4
75 x 4

85 x 5
85 x 5
85 x 5

Squat

45 x 5
45 x 5
95 x 5
115 x 3

145 x 5 (3:00 rest)
145 x 5 (3:00 rest)
145 x 5

Chin Up

BW x 11 (3:00 rest)
BW x 6 (3:00 rest)
BW x 6

GHR

25 x 8 (3:00 rest)
25 x 6 (3:00 rest)
BW x 10


Comments :

I think the difficulty with press last week was due to my new wider grip and trying to keep wrists strait with squats that was having an effect on my shoulders so I press first for now on.

[Pain]

Friday 7-3-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3

150 x 5 (3:30 rest)
150 x 5 (5:00 rest)
150 x 5


Saturday 7-4-09

Bench

45 x 6
95 x 5
115 x 4

142.5 x 5 (3:30 rest)
142.5 x 5 (5:00 rest)
142.5 x 5

Row

115 x 5
135 x 2

142.5 x 5 (3:00 rest)
142.5 x 5 (3:00 rest)
142.5 x 5

Tri extension/Barbell Curl

50 x 8/50 x 8
50 x 8/50 x 8
50 x 8/50 x 8


Comments :

- had a bad headache after work on Friday so I just did squats and finished the rest on Saturday

[Pain]

Monday 7-6-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3

155 x 5 (3:00 rest)
155 x 5 (5:00 rest)
155 x 5

Press

45 x 5
65 x 4
75 x 3

87.5 x 5
87.5 x 5
87.5 x 5

Dead lift

135 x 5
155 x 3
185 x 1

210 x 5

Pull Up

BW x 7 (3:00 rest)
BW x 5 (3:00 rest)
BW x 5


Comments :

- my last session with 150 i noticed watching the vids taken during the first and second set I was rounding my back to much on the bottom, I was dropping down to fast and relaxing my hamstrings and corrected the issue on my third set, today all sets with 155 were good

- press felt so easy today

- played with form a little for deadlifts and they felt way harder, I think I was getting to low and making it an all leg exercise. I read through the first few pages of the Deadlift chapter and need to finish through it.

- pull ups sucked, did them a few hours later and wasn't warmed up

[Pain]

7-8-09 Wednesday

Squat (recovery)

45 x 5
45 x 5
95 x 5

125 x 5
125 x 5
125 x 5

Bench

95 x 5
115 x 3
135 x 1

145 x 5
145 x 5 (5:00 rest)
145 x 5 (5:00 rest)

Row

115 x 5
135 x 3

145 x 5
145 x 5
145 x 5

Weigh In : 169 @ next morning


Comments :

My back was very sore from Mondays session. I either pulled a muscle or just had never worked it that hard before and was still sore the day of this workout. Im going to do light squats and deadlifts on Wednesdays for now on.

Bench is a pr for sets across and I made sure I gave plenty of rest between sets.

[Pain]

Monday

Squat
Bench/Press
Row/Chin Up
GHR
Roman Chair Sit ups

Wednesday

Light Squat
Bench/Press
Row/Chin Up
Dead lift

Friday

Squat
Bench/Press
Row/Pull Up
CGB (decline)
Barbell Curl
Tri extension


going to do my lower assistance on Mondays and arm assistance on Friday. I would like to do dips but have no way to do them so am going to do close grip bench on a decline to try and mimic the movement. The assistance work shouldn?t affect my other lifts. I have three days to recover from the lower work on Monday and two days to recover after the arm work on Friday.

I picked up a GHR bench about a year ago for $25 dollars (bragging) at a thrift store and it looks just like the one being used in the picture showing GHRs and Roman Chair situps on page 270 Starting Strength 2nd edition. Im gonna start off slow with situps doing maybe 1 set at first cause I havnt did them in awhile and remember how sore they make me.

[Pain]

Friday 7-10-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3
145 x 1

160 x 5 (5:00 rest)
160 x 5 (5:00 rest)
160 x 5

Press

45 x 5
65 x 4
75 x 3

90 x 5
90 x 5
90 x 5

Chin Up

BW x 11
BW x 6
BW x 5

CGB (decline)

45 x 5

95 x 8
95 x 8
95 x 8

Tri extension/Barbell Curl

52.5 x 8/52.5 x 8
52.5 x 8/52.5 x 8
52.5 x 8/52.5 x 8


Weigh In : 170 @ morning


Comments:

I was afraid I wasnt going to be able to squat but it went really well. I definintely pulled something in my back from Mondays deadlifts but its mostly healed now.

[Pain]

Monday 7-14-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3
145 x 1

165 x 5 (5:00 rest)
165 x 5 (5:00 rest)
165 x 5

Bench

95 x 5
115 x 3
135 x 1

147.5 x 5 (6:00 rest)
147.5 x 5 (6:00 rest)
147.5 x 5

Row

115 x 5
135 x 3

147.5 x 5 (3:00 rest)
147.5 x 5 (3:00 rest)
147.5 x 5

GHR

25 x 8 (3:00 rest)
25 x 5 (3:00 rest)
BW x 9

Roman Chair Sit ups

BW x 8 (2:00 rest)
BW x 8



Comments :

- squats are getting hard, last rep I had to do was ugly, should have given myself more rest before that last set

- Bench pr

- Ive been doing my rows at somewhere between a 45 and 90 degree angle. I have tried the "deload the weight style" but just never got comfortable with doing it that way. I like doing it my way but when the weight gets heavy for me the range of motion decreases so I dont care to list prs for them.

[Pain]

Wednesday 7-15-09

Squat (recovery)

45 x 5
45 x 5
115 x 4

135 x 5
135 x 5

Press

45 x 5
65 x 4
75 x 3

92.5 x 5
92.5 x 5
92.5 x 5

Dead lift

135 x 5
155 x 3

185 x 5

Pull Up

BW x 9 (3:00 rest)
BW x 6 (3:00 rest)
BW x 5


Comments :

- reset a little on Dead lifts
- finished this in under an hour

[Pain]

7-17-09 Friday

Squat

45 x 5
45 x 5
115 x 5
135 x 3
150 x 1

170 x 5 (8:00 rest)
170 x 3 (8:00 rest)
170 x 3

Bench

95 x 5
115 x 3
135 x 1

150 x 5 (7:00 rest)
150 x 5 (7:00 rest)
150 x 5

Row

115 x 5

135 x 5 (3:00 rest)
135 x 5 (3:00 rest)
135 x 5

Weigh In : 171 @ morning


Comments :

- sleep pattern has been messed up all week for me and it might have effected me this workout

- I couldnt get a vid of squats but my girlfriend said my form is starting to break down, goodmorningish squats and not keeping bar over mid-foot during the whole movement, Ill re-attempt 170 next session

- bench pr, last rep on every set was slow

- skipped my assistance work

[Pain]

Monday 7-20-09


Squat

45 x 5
45 x 5
115 x 5
135 x 3
150 x 1

170 x 5 (6:00 rest)
170 x 5 (8:00 rest)
170 x 5

Press

45 x 5
65 x 4
75 x 3

95 x 5
95 x 5
95 x 5

Chin Up

BW x 9 (3:00 rest)
BW x 6 (3:00 rest)
BW x 5

GHR

25 x 7 (3:00 rest)
25 x 6 (3:00 rest)
BW x 9

Roman Chair Sit Up

BW x 8 (1:30)
BW x 8 (1:30)
BW x 8


Comments :

- finally got a squat pr for sets across, i got up to this weight a while back but didnt get anywhere near it after due to being inconsistent with training

- press was a challenge but I feel I have improved enough to get some prs with this in the next week

[RandallH1989]

Good job on the squat PR. I'm sure you know consistency is the key!

Check out my log on here too if you want. I'm a tall skinny bastard as well.

[Pain]

Thanks man, now I want 185 for 3 sets of 5, I will be following your log for sure.

[Pain]

Wednesday 7-22-09

Squat (recovery)

45 x 5
45 x 5
115 x 5

135 x 5
135 x 5

Bench

95 x 5
115 x 3
135 x 1

152.5 x 5
152.5 x 4
152.5 x 4

Dead lift

135 x 5
155 x 3
165 x 1

190 x 5

Row

115 x 5

137.5 x 5
137.5 x 5
137.5 x 5


- will go with same weight on bench next time, Ive added 10 lbs to my bench since the last time I reset it, 152.5 x 5 is a pr

[Pain]

Saturday 7-25-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3
155 x 1

175 x 4
175 x 2
175 x 2

Press

45 x 5
65 x 5
75 x 4

97.5 x 5
97.5 x 5
97.5 x 5

Pull Up

BW x 8
BW x 6
BW x 6


- was to tired after work on Friday so had to do it today

- my legs were already fatigued from work and i kinda knew it would be a bad day for squats

- Press pr for sets across so it wasnt that bad of a day

[Pain]

Monday 7-27-09

Squat (5:00 rests)

45 x 5
45 x 5
115 x 5
135 x 3
155 x 1

175 x 3
155 x 5
155 x 5

Bench (7:00 rests)

95 x 5
115 x 3
135 x 1

152.5 x 5
152.5 x 5
152.5 x 4

Row (3:00 rests)

115 x 5
135 x 2

140 x 5
140 x 5
140 x 5

GHR (3:00 rests)

BW+10 x 10
BW+10 x 8
BW x 8

Roman Chair Sit Ups (1:30 rests)

BW x 8
BW x 8
BW x 8
BW x 8


I havnt had everything dialed in the last two weeks but if I did I bet I would have gotten all the reps with squat and bench this and the last few sessions.

- Diet has been off
- Rest/sleep pattern has been all screwed up

Ive had to work alot of overtime lately but my schedule is back to normal now and I have two weeks of vacation starting this Friday. Bodyweight is at about 170 so at least I didnt lose any weight.

- resetting squats a little and am going to go with 5 lbs a week added so on the 4th week after this reset I should hit my pr again and go beyond

- got one more rep on bench and want to go with the same weight again and get all 15 reps

[Pain]

Wednesday 7-29-09

Squat (recovery)

45 x 5
45 x 5
115 x 5

125 x 5
125 x 5

Press

45 x 5
65 x 5
80 x 3

100 x 4
100 x 4
100 x 4

Deadlift

135 x 5
155 x 3
185 x 1

195 x 5

Roman Chair Situps

BW x 8
BW x 8


- nice quick session

- 100 lbs is the most ive used ever for press, kept myself from doing any really sloppy reps

[Pain]

Friday 7-31-09

Squat (5:00 rests)

45 x 5
45 x 5
115 x 5
135 x 5

157.5 x 5
157.5 x 5
157.5 x 5

Bench (7:00 rests)

95 x 5
115 x 3
135 x 1

152.5 x 5
152.5 x 5
152.5 x 5

Row (3:00 rests)

115 x 5

142.5 x 5
142.5 x 5
142.5 x 5

Chin Up

BW x 11


- good session today, solid form on all reps

- bench pr for sets across, felt I had another rep or two in me on that last set

- donno why I forgot to do my chins Wednesday so I threw a set in today

[Pain]

Monday 8-3-09

Squat (5:00 rests)

45 x 5
45 x 5
115 x 5
135 x 3
145 x 1

160 x 5
160 x 5
160 x 5

Press

45 x 5
65 x 5
80 x 3

100 x 5
100 x 5
100 x 5

Chin Up (3:00 rests)

BW+10 x 7
BW+10 x 5
BW+10 x 5

GHR (3:00 min rest)

BW+10 x 10
BW+10 x 7

Roman Chair Situp (1:30 rests)

BW+10 x 8
BW+10 x 8
BW x 8
BW x 8

Weigh In: 173 @ morning

- bodyweight is still moving up slowly, not counting calories or anything, just making sure I eat 4 good sized meals a day

- press pr for sets across, only took me two sessions with this weight to get all reps

- gonna start doing my chins,pull ups as recommended in Practical Programming, alternating them one day weighted and the next with no weight

[Pain]

Wednesday 8-5-09

Squat

45 x 5
45 x 5
115 x 5

130 x 5
130 x 5

Bench (7:00 rests)

95 x 5
115 x 3
135 x 5

155 x 5
155 x 5
155 x 5

Deadlift

135 x 5
155 x 3
185 x 1

200 x 5

Row (3:00 rests)

115 x 5
135 x 3

145 x 5
145 x 5
145 x 5

Roman Chair Situp (1:30 rests)

BW x 8
BW x 8
BW x 8


- keeping myself well fed and getting plenty of rest is definitely helping with the lifting

- bench pr for sets across

[RandallH1989]

You got that right about the rest and eating. I didn't realize how huge of an effect it made until I did both right!

[Pain]

Saturday 8-8-09

Squat (5:00 rests)

45 x 5
45 x 5
115 x 5
135 x 3
150 x 1

165 x 5
165 x 5
165 x 5

Press

45 x 5
65 x 5
80 x 3

102.5 x 5
102.5 x 5
102.5 x 5

Pull Up (3:00 rests)

BW x 8
BW x 5
BW x 5


planned to do this session last night but did it this morning instead, was shaking a little throughout probably from drinking coffee but got all my reps and a pr

squats form was good, felt I had more reps in me on every set

press pr for sets across, got them all on the first try with this weight

this technique that I picked up might be helping me with my press
- taking big breath then holding it in
- unrack the weight then press then exhale at the top
- for the rest of the reps exhale then inhale while the weight is locked out and hold it in while doing the rep

[Pain]

8-10-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3
150 x 1

167.5 x 5
167.5 x 5
167.5 x 5


Bench

95 x 5
115 x 4
135 x 1

157.5 x 5
157.5 x 5
157.5 x 5

Chin up

BW x 8
BW x 5
BW x 5

GHR

BW+10 x 10
BW+10 x 8

Roman Chair Sit up

BW+10 x 8
BW+10 x 8
BW+10 x 8
BW x 8


Weigh in : 176 @ morning


- going with 7.5 a week for squats instead of 10 for now, so 2.5 on Mondays and 5 on Fridays

- bench pr for sets across

- cant do chins for shit after benching, need to just do them on days I overhead press

[Pain]

8-12-09 Wednesday

Squat (light)

45 x 5
45 x 5
115 x 5

135 x 5
135 x 5

Press

45 x 5
65 x 5
75 x 3
95 x 1

105 x 5


After finishing my first set on Press I felt I had tweaked my neck a little so I put a stop to it. I felt for sure I was gonna get all three sets but I may be doing them with bad form. Gonna lower the weight to 95 and take vids of my sets next time to help me get it rite.

[Pain]

Friday 8-14-09

Squat

45 x 5
45 x 5
115 x 5
135 x 5
155 x 1

172.5 x 5
172.5 x 5
172.5 x 5

Bench

95 x 5


- form was not as perfect as I like it to be for squat but I got all the reps, pr for sets across

- I didnt feel safe benching today with my pulled muscle, its not in my neck but in the upper back in the middle, its a rhomboid muscle I believe and I feel it when turning my neck, squatting was enough to aggravate it and it felt just as worse as when it first happened after my squat sets

- if I feel it still even slightly next Monday I will go ahead and take some time off from lifting, I wonder if it was from bad form on the press, only thing I can think of was that I was lifting my neck back to much when pressing, Ill make sure I stair at a fixed point on the wall and lean back a little at the hips when I get back to it

[Pain]

Friday 8-21-09

Chin Up

BW x 9
BW x 7
BW x 6

GHR

BW x 10
BW x 10
BW x 10

Weigh In : 175

- just did a little back workout and didnt feel the muscle strain

- Ill try to get back where I was in the next 7 sessions

[Pain]

Monday 8-24-09

Squat

135 x 5
135 x 5
135 x 5

Bench

145 x 5
145 x 5
145 x 5

Row

115 x 5
115 x 5
115 x 5


- warm up sets not included

- gonna go with 5 lb increments each session for squats for awhile and make sure Im concentrating on good form

- doing my rows from the floor for now on

[Pain]

Wednesday 8-26-09

Squat (3:00 rests)

45 x 5
45 x 5
115 x 4
135 x 2

140 x 5
140 x 5
140 x 5

Press (3:00 rests)

45 x 5
45 x 5
65 x 5
75 x 3

85 x 5
85 x 5
85 x 5

Dead lift

135 x 5
155 x 3

175 x 5

- fast easy workout, can still feel the pulled muscle in my back in the morning when I wake up

- think I will go 90 then 95 on press next week then start to microload it after

- gave myself an easy start on Deadlift after not doing it for 20 days to, will Dead lift twice next week to get back into it then only do it on Wednesdays the following weeks

[Pain]

Friday 8-28-09

Squat (3:00 rests)

145 x 5
145 x 5
145 x 5

Saturday 8-29-09

Bench (4:00 rests)

147.5 x 5
147.5 x 5
147.5 x 5

Row (3:00 rests)

117.5 x 5
117.5 x 5
117.5 x 5


- not much to say, cant wait to get back to makin some prs

- rowing from the floor feels like a much better exercise

[Pain]

8-31-09 Monday

Squat (3:00 rests)

150 x 5
150 x 5
150 x 5

Press (5:00 rests)

90 x 5
90 x 5
90 x 5

Deadlift

185 x 5

Chin Up (3:00 rests)

BW x 10
BW x 6
BW x 6


- did this workout yesterday

[Pain]

Wednesday 9-2-09

Squat (3:00 rests)

155 x 5
155 x 5
155 x 5

Bench (5:00 rests)

150 x 5
150 x 5
150 x 5

Row (3:00 rests)

120 x 5
120 x 5
120 x 5

Roman Chair Situp (1:00 rests)

BW x 8
BW x 8
BW x 8

[Pain]

9-4-09 Friday

Squat (4:00 rests)

160 x 5
160 x 5
160 x 5

Press (5:00 rests)

92.5 x 5
92.5 x 5
92.5 x 5

Dead lift

195 x 5

Chin Up (3:00 rests)

BW x 10
BW x 7
BW x 6

[Pain]

Monday 9-7-09

Squat (4:00 rests)

165 x 5
165 x 5
165 x 5


Tuesday 9-8-09

Bench (5:00 rests)

152.5 x 5
152.5 x 5
152.5 x 5

Row (3:00 rests)

122.5 x 5
122.5 x 5
122.5 x 5


- didnt want to do upper body stuff on Monday cause I was sore as hell from working the day before, got it done the next day though

- feel like I found a nice groove for squatting rite now,only problem I feel is my hand position on the bar, im just not flexible or strong enough maybe ? to keep my wrists strait, I can get my wrists in a fairly decent position for the first 3 or 4 reps but then they start to give out and they hurt by the last rep

[Pain]

Wednesday 9-9-09

Squat (4:00 rests)

170 x 5
170 x 5
170 x 5

Press (5:00 rests)

95 x 5
95 x 5
95 x 5

Deadlift

200 x 5

-maintained good form on squats, bout to start a string of prs starting Friday

[Pain]

Friday 9-11-09

Squat

175 x 2
175 x 1

Bench

155 x 5
155 x 5
155 x 5

Row

125 x 5
125 x 5
125 x 5


- I could only guess that my legs were still fatigued from squats and deads from the previous workout, i stopped before doing any reps on squats with bad form


Monday 9-14-09

Squat (5:00 rests)

175 x 5
175 x 5
175 x 5

Press (5:00 rests)

97.5 x 5
97.5 x 5
97.5 x 5

Deadlift

205 x 5

Chin Up

BW x 10
BW x 6
BW x 6


- squat pr for sets across, form was not perfect on all reps though

- I need to get this problem with not having my wrists strait during squats sorted out. I think I can bring the bar up a little higher on my shoulders so will try that next workout

- Deadlift is the one exercise that I have yet to even come close to failing a rep on, but I have not even reached my pr from like a year ago when I did this routine. Ive been to conservative with it. Maybe when I bring the numbers up on this it will help with my poor squatting.

- screwed up my diet abit a few weeks ago, went from a bodyweight of 177 to 172 eating only 3 times a day but now its back to about 175, just gotta make sure I eat 4 good sized meals a day

[Pain]

Update :

I stalled on my squat and bench the following week then the week after I only did one session.

Bodyweight is around 175 in the morning and 177 in the evening. So I havnt really gained anything for about a month. The 3 or 4 meal a day strategy isnt working anymore so I decided to experiment with some milk :) I started off with 2 pints a day (quarter gallon) every day for 1 week, 3 pints a day for the next two weeks, and this week Im up to 4 pints (half gallon) a day.

To sum all that up, Im working my way up to GOMAD along with 3 meals a day.


Monday 9-28-09

Squat

155 x 5
155 x 5
155 x 5

Press

95 x 5
95 x 5
95 x 5

Deadlift

215 x 5


Wednesday 9-30-09

Squat (5:30 rests)

157.5 x 5
157.5 x 5
157.5 x 5

Bench (4:30 rests)

152.5 x 5
152.5 x 5
152.5 x 5

GHR

BW x 10
BW x 9

Chin Up (2:00 rests)

BW x 8
BW x 6
BW x 4


- Deadlift pr

- Im only about 2 weeks away from getting prs in everything else, just need to get my food in and not attempt a workout worn out from my job.