Josh's Log

[August West]

I'm a 27 year old new father (3-month old, she got me motivated to get myself proper dad-strength). I'm 6'1 and have been at 205 lbs for a couple years. After a couple months of getting back into shape, I've now dropped all the running and other stuff I used to do. I started reading SS continuously, bought a pair of Chucks, and began following the SS program last week.

Here was my first day, on 11/6:
squat: 155# x 5 x 3
bench: 185# x 5 x 3
deadlift: 215# x 5 x 1
pullups: 16, 9, 8

Got plenty of room to grow on my squat loads, so I expect to see those exceed my bench pretty soon. For so many years I just never did any useful weightlifting for the posterior chain, only typical look-in-the-mirror biceps and bench stuff. Wow I was wasting my time. I'm psyched to start lifting heavy weights. Thanks, Rip, and to everyone here for all the useful stuff on this forum.

Josh

[August West]

Still getting caught up. Last two workout days went like this:
11/8/09
squats: 170# x 5 x 3 (got to the gym and forgot how much weight I'd done last time, so I jumped some extra to be sure)
press: 110# x 5 x 3
power cleans: 135# x 3 x 5
chins: 16, 9, 7

11/10/09
squats: 175# x 5 x 3
bench: 190# x 5 x 3
deadlift: 225# x 5 x 1

Today I was reflecting on when to do my next lift day, since I'll be out of town this weekend at my folks' house. They have a barbell but no rack to squat from, so it was either do another work day tomorrow before taking my 2 days off, or lift Friday while I'm away and do front squats or something to substitute. This was not a decision to make on an empty stomach, so I walked to the undergrad student center (better 70's-big food than the law school has), bought a quart of milk, a mcdonald's bacon-and-cheese angus deluxe, ten-piece nuggets, and wolfed that down. Then, with an honest full stomach, I reached the simple solution: don't mess with the program. Stick to back squats, do them tomorrow in the university gym where there's a rack. Then take two days off. No problem.

[August West]

Found out my gym has a rower in a back hallway I'd never seen, so warmed up on that for 5 mins.

squats: 180# x 5 x 3
presses: 115# x 5 x 3
power cleans: 140# x 3 x 5
pullups: 15, 11, 9

Felt great. Today's milk consumption is on track to make this my first day going full GOMAD.

[RandallH1989]

Hey man, your log looks good. I like that you mentioned about being a strong dad - I have thought about this as well. Every child looks up to their father and sees how strong he is, then they aspire to be the same way.

Our lifts look like they are at similar points. Good luck. I will be following your log as well.

[Sami]

I too admit to wanting "Dad-Strength". I've got three young'uns and it's unpredictable when the next time I'll need to throw them as high as I can in the back yard. I must be prepared to do so at any time. Often I'll be required to throw each of them consecutively in the air for multiple "reps". Again, I must be strong enough to do so at all times. And they're not getting any lighter.

I propose a fringe site to 70sBig.com... Dad-Strong.com. Or something...

[August West]

Every child looks up to their father and sees how strong he is, then they aspire to be the same way.


I totally agree. When I was about 13 my dad told me how he had wrestled a bear at the Indiana State Fair as a senior in high school. It was scored like a regular wrestling match, and every other contestant had lost. My dad tied the bear: after it knocked him down and got a takedown, he flipped it over and got a reverse. He has also rocked a mustache nonstop since age 18, and once tried out for the Chicago Bears. This all made a huge impression on me.


I've got three young'uns and it's unpredictable when the next time I'll need to throw them as high as I can in the back yard. I must be prepared to do so at any time.

This is awesome. Sounds like what we call one of those good kind of problems.

[August West]

Got my chalk and microload plates and took them for a trial run. Success. Also, my previous posts listed weight x reps x sets, which seems inconsistent with the general practice here. So now I'm listing it as weight x sets x reps.

squat: 185# x 3 x 5
bench: 192.5# x 3 x 5
deadlift: 235# x 1 x 5
pullups: 15, 10, 10

No question I could not have benched this much for 3 x 5 a week ago. A couple months from now things are gonna be really real.

[RandallH1989]

Wrestled a bear?!

Oh also didn't notice you're from NC. Josh and I are stationed at Cherry Point.

[August West]

Wrestled a bear?!

I know. He said it had a muzzle over its jaws so nobody got bitten. This is probably never done anymore in any part of America.

And yeah, I'll be here in Durham until school ends next May, will definitely let you know if I make it out that way when you get back. My brother's up at Quantico now, then he'll probably head to Lejeune or Pendleton next spring. Maybe Hawaii if he gets lucky.

[August West]

Had another great recovery meal for lunch yesterday: double quarter pounder, 10-piece nuggets, and a quart of milk. I felt totally normal after putting all that down; this program just lets you crush meals like they're nothing. Felt good this morning, made a shake (banana, milk, ice cream, scoop of whey protein, chocolate syrup, lots of peanut butter), some coffee, and hit the gym.

squats: 190# 3 x 5
presses: 117.5# 3 x 5
power cleans: 145# 5 x 3

Weighed in at 209 and change this morning. Should break 210 any day now.

[August West]

I began a couple weeks ago with a general idea of goals I'd like to hit for all the lifts, but thought I'd take time before writing them so I could think about how they fit - to sort of make them proportional. I read Rip's suggestion elsewhere that a 200 press, 300 bench, 400 squat and 500 dead would go well together, and those numbers certainly do look nice. But before reaching those big boys I need some beginning goals to see me through the next few months. A guy over on 70s Big posted some that were close to my own ideas: deadlift 4 plates per side, squat 3 plates, bench 2, press 1. I think I can get more on the press so I adjusted that up some. Then I played with numbers to see how the timing would work out if I progress as I have been to chip away at the difference, starting at the loads I plan to lift next workout:

deadlift 4 plates = 405, -245 = 160 lb difference, 16 workouts of 10lb bumps, 10 weeks+change

squat 3 plates = 315, - 195 = 120 lbs, 24 workouts of 5 lb bumps, 8 weeks

bench 2 plates = 225, - 195 = 30 lbs, 12 workouts of 2.5 lb bumps, 8 weeks

press 150, - 120 = 30 lbs, 12 workouts of 2.5 lb bumps, 8 weeks

power clean 205, - 150 = 55 lbs, 11 workouts of 5 lb jumps, about 8 weeks. Or could microload as technique dictates.

Pullups: 3 sets of 15 would be satisfying. Got to wait until Christmas for a dip belt to do these weighted; would like to eventually hit 100lb for 3 x 5 with that when I get going.

These could be some good benchmarks to hit in the beginning of 2010. From there I'd feel competent enough to set more serious long-term goals. Just need to get my head down and plow through it. This attitude naturally will extend to all mealtimes as well.

[Sami]

I am currently shooting for the 1, 2, 3, 4 plate goal too. The squat is looking like the most likely candidate to hit first.

My goal is to get these lifts whilst still on linear progression of some sort, without having to change to an intermediate routine.

Good luck with yours.

[August West]

Weighed in at 210 this morning before breakfast. Then just now, after a post-workout meal of meatballs, beef tacos, pizza and more meatballs, I clocked in at 215. Getting there.

squats: 195#, 3 x 5
bench: 195#, 3 x 5
deadlift: 245#, 1 x 5

Finally squat loads are about exceed bench. But glad I started them low, I had so little training on squats until now and needed to get up to minimal competency before going heavy. Legs now looking more like they're built for lifting heavy things instead of just running. Headed to FL for Thanksgiving next week - may need to consider ditching the 90s-style baggy-ass board shorts for more oldschool 70s-big swim trunks, just for consistency. Aw yeah.

[Bloodninja666]

I like your method of backing out time to reach your goals... will have to do this myself. Kind of amazing to think how quick we can hit the 3 wheel squat and 4 wheel deal. Gotta make sure eating is in check, though.

and..


I totally agree. When I was about 13 my dad told me how he had wrestled a bear at the Indiana State Fair as a senior in high school.




This is rather awesome.

[August West]

Took an extra day off to get on a M-W-F schedule for this week. Weight has been hovering just south of 215 and I want to devote Thanksgiving to eating much food and crossing that boundary to stay ("just for a while," I've resorted to telling my wife - we'll both get used to it). Extra rest made for a good day.

squats: 200 lbs, 3 x 5
press: 120 lbs, 3 x 5
power cleans: 150 lbs, 5 x 3

I really like power cleans.

[August West]

Down in Florida with family. Couldn't microload bench because my 1.25 plates are too small to fit over the bar and wouldn't stick to the rubberized plates at the gym here. Went up by 5 lbs and it wasn't a problem.

squat: 205 lbs, 3 x 5
bench: 200 lbs, 3 x 5
deadlift: 255 lbs, 1 x 5

The gym uses those angular plates shaped like stop signs, which is kind of a pain when setting the weight on the floor. I don't understand the purpose of those, but whatever. Just downed a couple glasses of eggnog and am ready for serious eating tomorrow.

[August West]

Another good day. Felt strong, like all the food from yesterday is doing work.

squats: 210 lbs, 3 x 5
press: 125 lbs, 3 x 5
power cleans: 155 lbs, 5 x 3

My press strength has really taken off on this program. Couldn't microload today but the 5 lb jump felt totally natural.

[August West]

First day of week 4 is going well. Weighed in at 217 and change. Psyched for Friday, which should be a PR day of squatting two plates and benching 205.

squats: 215 lbs, 3 x 5
bench: 202.5 lbs, 3 x 5
deadlift: 265 lbs, 1 x 5

Later on I did pullups (15, 11 10) to see how those were doing. Harder now that I'm heavier, but still doable. Definitely took some out of my shoulders. Good thing I ate a training lunch to patch it up, a Wendy's double bacon deluxe and a crispy chicken sandwich (tossed the bun, just the chicken, next time may get 2 or 3 of em) with lots of milk. Bout to get some ice cream now too.

[August West]

Packed in a ton of protein this morning, threw back some coffee, and hit the gym around noon.

squats: 220 lbs, 3 x 5
presses: 127.5 lbs, 3 x 5
power cleans: 160 lbs, 5 x 3

Theme for the day was rest more. I rushed into my last set of squats and bar speed slowed to a creep on the last 2 reps. I also barged into my second set of power cleans without a clear head, and failed to rack the second rep due to retarded technique and timing. I just redid it to complete the set of 3, because strength wasn't really the problem. Still, I might start microloading PCs to make sure I'm nailing the technique every time. Pressing felt great, I'm psyched to hit 135 soon.

[August West]

PR Friday, son!

squats: 225 lbs, 3 x 5
bench: 205 lbs, 3 x 5
deadlift: 275 lbs, 1 x 5

I need some shoulder flexibility, squats have been putting a whupping on them as I shove them back into low-bar position. Makes it a challenge to get psyched for bench when my arms are screaming FOCK, NO MORE! A couple of middle-aged fellas who bench there a lot gave me spots and pushed me to get it done. Deads were tough too, for the first time I really had to dig deep to get through the set. All in all, tough lifts and record numbers make it a Fuck Yeah Friday.

[Mr.City]

Congrats on the two wheel squat

[August West]

Congrats on the two wheel squat

Thanks dude. Looks like you have been crushing the squats yourself, I'm looking forward to getting on that cusp of 300 and pushing it to the other side.

[August West]

Decided to lift in the AM before getting down to studying for exams. Hoping this will have mellowed me out, so I won't have to throw my income tax statute book out the library window.

squats: 230 lbs, 3 x 5
press: 130 lbs, 3 x 5
power cleans: 145 lbs, 5 x 3

Did a 10% reset on the power cleans to give myself extra time to get form issues dialed in. Technique felt much better today than last week. Had to push hard to lock out the presses, but they still felt solid.

[August West]

Out of town and had to improvise a little; not a full workout but better than nothing. My folks' house has no power rack but the bench is adjustable, so I tried a couple of light sets (135, 205) with the uprights set near the top of their range. It was too dicey having to back out the weight the whole length of the bench and then set it back in while the uprights wiggled everywhere, so I called off the squats.

bench: 185 lbs, 3 x 5
deadlift: 285 lbs, 1 x 5

No spotter and still having significant elbow pain, so I kept bench to a weight I knew I could handle safely. Need to work on getting my shoulders and elbows right again so I can get back to 205 again Monday. Deads were a grind; used an alternate grip on the last two reps.

[August West]

For the first time in weeks, no shoulder or elbow pain from squats. Did some pushups and a lot of shoulder mobility work during the warmup sets.

squats: 235 lbs, 3 x 5
press: 132.5 lbs, 3 x 5
power cleans: 150 lbs, 5 x 3

The reset has been good for PCs, things feel a lot more explosive and my feet aren't drifting out of position on the landing anymore.

AND I weighed in at 220. Win.

[Tim]

AND I weighed in at 220. Win.


Nice work!

[StrongIslander,NY]

I am currently shooting for the 1, 2, 3, 4 plate goal too.


i assume that means the 45lb plates? 1 then 2 then 3, 45's?

[August West]

i assume that means the 45lb plates? 1 then 2 then 3, 45's?

Yessir, that's the plan. Looks like the press will be the first one there when I hit it next week (135). It's sort of an arbitrary level to set the goals at, but I think the timing of bench/squat/deadlift will actually sync up fairly close, sometime early next year if things keep moving the way they have.

[August West]

Lifted in the afternoon and felt great:

squats: 240 lbs, 3 x 5
bench: 205 lbs, 3 x 5
deadlift: 295 lbs, 1 x 5
pullups: 10, 9, 7

Bench went very well - I actually felt better without a spotter, it forced me to get through the elbow pain that hits on the first rep and just beast it out because I knew there would be no liftoff or help at the end. Plus the spots I've been getting lately have been hell of touchy, and it's a pain to have to say "IgotitIgotit" on every set. Strengthwise it was a good set and I know I have more in the tank for Friday.

Deads felt better than last week; the bar slipped into monkey grip on the 4th rep and I used alternate grip on the 5th. Pullup numbers are down, but that's not surprising since I was bushed from the lifts, plus I weigh 20 pounds more now than when I started. Guess I'll have to set a new weight goal now that 225 is here already.

[August West]

Finished my last exam and went straight to the gym, knowing I had a big ribeye in the fridge at home to celebrate with.

squats: 245 lbs, 3 x 5
press: 135 lbs, 3 x 5
power cleans: 155 lbs, 3 x 5
chins: 14, 10, 8

Focused on getting good depth, since a couple of Monday's reps were on the high side. Felt good coming out of the hole, except when the bar got a little lopsided on the way up a couple of times. PCs were on the slow side, so I'll work on keeping those explosive next time. Got home and dropped 3 pints of milk, grilled up the ribeye, and got into some of these:

[Sami]

Nice work on the press. My presses are shit compared to my other lifts.

[August West]

Rounding out the end of week 6 here, still going well.

squats: 250 lbs, 3 x 5
bench: 207.5 lbs, 3 x 5
deadlift: 305 lbs, 1 x 5

Overhand gripped the first two reps of deads and alternated the rest. Last pull was a root hog. Weighed in at 228. Picked up another steak on the way home and some beers. Oh and steak and eggs this morning for breakfast. PR Friday is good.

[August West]

Last workout before hitting the road to see family tomorrow. Think I've found a good barbell gym near my in-laws' house in NY, but I'll probably have a few days off before I can make it there. I hear they have platforms and bumper plates so that will be fun.

squats: 255 lbs, 3 x 5
press: 137.5 lbs, 3 x 5
power cleans: 160 lbs, 5 x 3
pullups: 11, 8, 6

Wasn't entirely recovered from all the dark strong beer last night. Power cleans are getting much less explosive and I'm pulling with my arms too much, just like last time I hit 160. Got to work on the jump. Also feeling like it's time to get a belt and shoes with a heel.

[August West]

Lifted at the World Gym in Pawling, NY - lots of squat racks, a chalk bowl, and platform with bumpers. Also my first time dumping the bar at the bottom of a squat. Dammit.

squats: 260 lbs x 2 (BALLS!), 260 x 5, 260 x 5, 260 x 5
bench: 210 lbs, 3 x 5
deadlift: ~315 lbs, 1 x 5

Squats were tougher than usual, and I got stuck in the hole on my third rep. I tried to rebound, nothing moved, and I just slowly sank forward and set the bar on the pins. FUCK. Decided to count that as a warmup set and go for 3 x 5, but it was a grind and some of the reps were probably too high. Reflecting on what caused this, I realized I had rushed through my warmups more than usual. More importantly, I didn't drink coffee before going to the gym.

Deadlifted on the platform with a 100 lb, 15 kg, and 2.5 lb plate on each side. Not sure whether the bar was 20 kg or 45 lbs, but whatever. Excited to power clean on Saturday and redeem myself on squats.

[August West]

Total bomb, all my lifts were dogs today.

Squats: 265 x 3, 210 x 5, 210 x 5, 210 x 5
press: 140 x 3, 135 x 3, 135 x 3, 115 x 5
power cleans: 165 x 3, 165 x 2, 155 x 3, 155 x 3, 155 x 3

Drank my coffee and had fuel in the tank, I just couldn't get it done today. 265 felt like a 1RM, second rep was high and the third barely made it up. So I reset by 20% or so and will focus on the basics for a while: depth, hip drive, and a straight back. Press was a bust too; I'll try it again next time. PC form was bad, racking with elbows down,
so I dropped the weight to fix technique.

The numbers don't lie, I was weaker today. But still it was more fun than not lifting at all. I'm on vacation, not gonna get upset about it. May be a few days until I can get back into a gym, so we'll see what some rest does for the situation.

[August West]

I went home and read Chapter 6 of PPST (just got it for Christmas), which cleared up some misconceptions I had. To me this seems like the second kind of stall that Rippetoe talks about - where eating/sleeping/recovery habits are the problem, not necessarily a strength limit. Travel and family time has required some compromises on the recovery front. Went for a fast, hilly walk with the family while carrying my daughter after Thursday's workout, which may account for why my legs were blown on Saturday. Rather than drop the weight as far as I did, I'll be keeping the intensity at no less than 240 lbs next time. If that proves too much for 3 sets then I'll cut volume for a very short time.

Press deserves another go at 140, and same for PCs at 165. If this is just a recovery fuckup like I suspect, I should be over it quickly and won't consider it a significant stall.

[August West]

Squats felt much better with the deload, and bench is progressing well. Only have 300 lbs worth of plates here at my folks' house to deadlift with, so I'll have to wait a week to move it up where it should be on the progression.

squats: 240 lbs, 3 x 5
bench: 212.5 lbs, 3 x 5
deadlift: 300 lbs, 1 x 5

Feeling confident that within a couple of weeks I'll have squats back up to where they were, with better form this time. Lower right back was in some pain during deads; also felt a lot of pressure on the left side of the ribcage. May be a symmetry issue with form, will check foot position more closely next time.

[August West]

Had a solid day, a little shorter than usual so I could catch a plane.

squats: 245 lbs, 3 x 5
press: 140 lbs, 3 x 5

Cleaned the presses up and just focused on keeping real tight; third set felt the strongest. No time for power cleans, but I'm getting to where deadlifting twice a week is tough so I'll do PCs on Saturday.

[August West]

Found a crossfit affiliate here in FL that let me drop in to lift. Lifts felt great and I got to play around with bumper plates and a reverse hyper machine, which I don't get at home. Had a really good time.

squats: 250 lbs, 3 x 5
bench: 215 lbs, 3 x 5
power cleans: 165 lbs, 5 x 3
reverse hypers: 50 lbs, 3 x 10
weighted pullups: 25 lbs x 5, x 5, x 4 (failed to get all the way up on last rep)

Cleans felt good, a couple of sloppy ones but mostly pretty sharp. I really liked the reverse hypers. Very happy with the first lifts of 2010.

[August West]

Picked up some 2" washers at Fastenal for microloading, replacing the POS magnetic weights I had been using that didn't fit over the barbell. Guy at the counter asked what company I was from and I told him they were for lifting. He looked puzzled.

squats: 255 lbs, 3 x 5
press: 142.5 lbs, 3 x 5
reverse hypers: 70 lbs, 3 x 10
weighted chins: 25 lbs x 5, x 5, x 4 (fail on last)

Everything felt solid. Getting psyched to deadlift again on Thursday.

[August West]

squats: 260 lbs, 3 x 5
bench: 217.5 lbs, 3 x 5
deadlift: 325 lbs, 1 x 5

I've been working the squat stretch every day; depth and rebound are getting much easier to achieve. Deadlifts were solid, I felt like I could have pulled a lot more than 5 reps. Pulled the first three double overhand before switching up the grip. I feel like the reverse hypers have really helped; may have to find a way to get that kind of lumbar assistance work more regularly when I get home. Maybe I can lobby the university gym to get a reverse hyper bench.

[August West]

Had an extra rest day due to travel. Tried out my university gym's main location, farther from home but closer to school. Two power racks instead of one, and you can switch the hooks around to face away from the mirrors when squatting. Will probably be lifting there from now on.

squats: 265 lbs, 3 x 5
press: 145 lbs, 3 x 5
back extensions: +25 lbs, 3 x 10
pullups: +25 lbs x 4, 4, 3

Felt really strong today; presses went up easy. Weighted back extensions smoked me, I didn't have much left when I got to the pullups. I'm going to begin adding light daily sets of pullups to keep the movement familiar; I was doing a lot of them before beginning SS and I want to get back to being able to crank out 15 or so at any time. I'll start with a daily set of 5 this week and see how that goes before adding more. Bodyweight has been hanging out around 225-230, which is fine for now.

[August West]

squats: 270 lbs, 3 x 5
bench: 220 lbs, 3 x 5
power cleans: 170 lbs x 2, 3, 2, 3, 3.

Failed to rack the third rep of cleans a couple of times; felt like it was due to fatigue and fucked-up timing. May try 170 again next time to make sure I nail every one before moving up to 175.

[August West]

Weighed in at 234 right after lifting.

squats: 275 lbs, 3 x 5
press: 147.5 lbs, 3 x 5
45-degree back extensions: 3 x 10
chins: + 20 lbs x 5, 4, 4

Developed some tightness in the lower back on my last set of presses, so I took it easy on back extensions and did them unweighted. Also realizing I jumped a little too fast into the weighted pullups and chins by trying to start with 25 lbs; even 20 was a stretch today. Should probably just drop the weight down to 10 and build from there.

[August West]

squats: 280 lbs, 3 x 5
bench: 222.5 lbs, 3 x 5
deadlift: 335 lbs, 1 x 5

Pulled an ugly set of deadlifts, some lumbar tightness on right side. Double overhand gripped the first rep and then alternated. Need to work on hip and hamstring stretches to keep back ready for next time.

[James]

Way to stick with this program, brother. The time's gonna come when you need to post some before/after pics.

[August West]

Way to stick with this program, brother. The time's gonna come when you need to post some before/after pics.

Thanks, I've found the simplicity makes it a really sustainable program so long as I get plenty of food and stay limber. Making linear gains all the time is a lot of fun and gets me fired up to keep it moving. Just found a USAPL competition in Charlotte on March 20, so I'm going to plan on making that my first meet to see what it's like.

[Strato]

Just found a USAPL competition in Charlotte on March 20, so I'm going to plan on making that my first meet to see what it's like.

Hey Josh, I just minutes ago was looking at the same meet in Charlotte and I'm thinking I may compete just for the heck of it too. I've never competed before and I'm definitely still a novice, but I think it's worth trying. Looking at your log, seems like our numbers in our lifts are pretty close. Keep us posted as to when you sign up, what weight class you plan to compete in, etc.

[August West]

Strato, we should definitely link up down there if we both make it. I'll probably be posting to the training board soon to ask about programming strategies for the final weeks before the meet and general game-day stuff that I'm inexperienced with. I'm planning to get my registration in before March 1, I just need to clear up my class schedule (50/50 chance one of my final projects will be scheduled for that weekend - gonna try to square that away with the professor very soon). Guess I'm thinking about just going with the 242 weight class rather than cut to 220, since I still have linear gains going and want to keep those as long as possible. I'll message you with contact info and stuff so we can keep in touch about it.

[August West]

Tough day - hard work don't come easy.

squats: 285 lbs, 3 x 5
press: 150 lbs x 5, 3, 3
45 degree back extensions: +10 lbs, 3 x 10
pullups: +10 lbs, 3 x 5

Every rep was a grind. I've taped my last 3 squat days and I'm not seeing the kind of consistent depth that I'd like. I'll get the video uploaded and post them up to see what people think, but I'm pretty sure I've been going too high. May be time to reset and make sure every rep counts, because I don't want to be fooling myself with shallow form.

Will take another shot at pressing 150 again next time. Sleep has been a rare commodity lately since my daughter forgot how to sleep through the night, but she's a little young to be taking blame for a grown man's problems so that's on me. Most likely this is just a product of the weights getting heavy and my bodyweight no longer increasing like it was. I even ate a Wendy's triple bacon deluxe today, guess it wasn't enough.

[August West]

Didn't think I'd have time to lift today, but my schedule freed up so I went for it. Results were mixed, but still it beats doing nothing.

squat: 265 lbs x 5, 1; 225 lbs x 5
bench: 225 lbs x 5, 5, 4
power cleans: 170 lbs x 3, 3, 2, 3, 3

Reset the squat to get my technique right. On the 2nd rep of the 2nd set, I tried dropping into the hole faster than usual and it didn't go well - went up onto my toes and had to dump the bar overhead. Shoulders felt worn raw after that so I just finished up with a backoff set. I've got some VS Dynamos on order and am hoping they'll help me plant my feet and get my weight better centered. May keep it light on squats until I can get those and do a better job correcting form.

Just barely missed the last rep on bench - spotter says he wasn't helping but I could tell he was, and I needed it. More rest and focus next time and it should go up. Also failed to rack one of my PC reps, but timing overall felt good on those.

[James]

Thanks, I've found the simplicity makes it a really sustainable program so long as I get plenty of food and stay limber. Making linear gains all the time is a lot of fun and gets me fired up to keep it moving. Just found a USAPL competition in Charlotte on March 20, so I'm going to plan on making that my first meet to see what it's like.

I am starting CFWF myself, and I'm psyched for the same reasons. I also like your idea of committing to a competition in order to stay focused. I might not follow in your footsteps there, but after reviewing your progress, I do think keep a public log is a good way to stay on track. So I started my own:

http://www.startingstrength.com/resources/forum/showthread.php?t=14601

[August West]

Solid day.

squats: 265 lbs, 3 x 5
press: 150 lbs, 3 x 5
45-degree back extensions: +25 lbs, 3 x 10
chins: +10 lbs x 5, 4, 5

After reading over Rip's active-hip article again, I narrowed my stance back up and just focused on knees-out and a locked back. Depth was much easier to achieve and form felt more satisfying than it has in a long time. Looks like I may be getting back on track after letting things deteriorate for a while there.

[August West]

Felt fired up for today's lifts; results were pretty good.

squats: 270 lbs, 3 x 5
bench: 225 lbs, 3 x 5
deadlift: 345 lbs, 1 x 3

A couple of my squats got too far forward, but the rest felt good and it never got as bad as it used to be (i.e., heels leaving the ground, knees caving). Bench went up much easier than last time. Pulled the first rep of deads overhand. Lower right back pain developed on the second rep and got sharp on the third, so I cut it off there. Will re-attempt it next week.

[James]

Glad to see your squats climbing back up. Weight over your toes is a problem--It sounds like posting a video would be a good idea. I've been thinking of doing something similar, because for me the bar often tips to one side on difficult reps and I can't figure out why.

Are you absolutely sure you're not rounding your back on the deadlift?

Keep up the good work.

[August West]

Yeah I posted some video of the squats a couple weeks back, and my form took the sound whipping it needed. WL shoes ought to be arriving tomorrow and I'm psyched to see how those feel. On deadlifts, the round back was exactly my concern - I couldn't tell for sure what was happening back there, but it didn't feel right so I'll see if I can get it set better next week.

[August West]

First day squatting in the new Dynamos. I liked them, though I kind of hurried through my sets since another guy was working in on the rack. Form got a little sloppy as I got more tired, so I may repeat at 275 next time to make sure I'm handling the weight properly.

squats: 275 lbs, 3 x 5
press: 152.5 lbs x 5, 3, 3
45-degree back extensions: BW x 10; +25 lbs, 2 x 10
pullups: +12.5 lbs x 5, 4, 4
chins: BW x 5

Press was tough, I'll attack it next time and try to push through to 155. Eased into the back extensions, and so far the right lumbar pain hasn't returned. My range of motion on the weighted pullups has gone to hell, I'm just not exploding over the bar anymore. Threw in a set of chins just to end things on a more satisfying note.

[August West]

Forced to take an extra rest day, since it snowed two inches and in NC that means everything closes. At least they had the gym running again today, was glad to see that.

squats: 275 lbs, 3 x 5
bench: 227.5 lbs, 3 x 5
power cleans: 175 lbs, 5 x 3

Tipped forward on some of my squats; got some video and will post it soon. Found a good place to pull cleans without a mirror in my line of sight, and it helped a lot. Just focused on exploding at the jumping point and they all racked easily.

[August West]

Well here is one of today's sets, and I'm not even going to post it to a form check thread because I'm still demonstrating the same bad tendencies as last time - not enough depth and knees need to come out more: http://www.youtube.com/watch?v=K79Nw-_yleE

I'm pretty sure I was getting better depth when I squatted on Friday with a narrower stance, so I'll try to keep the feet a little closer next time. And KNEES OUT.

[August West]

Lower back pain resurfaced while I was spotting a guy on bench for a heavy single. When he started dropping it I leaned forward and grabbed the bar with a goofy stance, let foot way forward. Sharp pain in the lower right back kicked in. Turned into a shooting pain up that whole side when I unracked the bar for my third set of squats, so I aborted that set. Spent the rest of the workout just trying to get through.

squats: 280 lbs, 2 x 5
press: 152.5 lbs x 3, 2, 2
45-degree back extensions: BW, 3 x 10
pullups: BW x 8, 7, 4

Still hoping I can get better in time for deadlift day on Thursday, but we'll see how the warmups go. Also I'm gonna get back to full GOMAD, I got unfocused about weight gain once I hit my Christmas goals. Might as well keep pushing it to keep results coming.

Video from squats today:

http://www.youtube.com/watch?v=A12Km3ZtIaw

http://www.youtube.com/watch?v=g7Yg9Jl3wRc

[August West]

Been stretching a lot to keep the back tightness at bay. Lightened my squat and deadlift loads by about 10% to make sure I didn't throw anything out today, and it felt fine. Planning to resume normal squat loads on Saturday.

squats: 255 lbs, 3 x 5
bench: 230 lbs, 3 x 5
deadlift: 315 lbs, 1 x 5

Bench felt great, the last set was the best and I felt like I could have gotten a lot more than 5 reps. Deadlifts went well, double overhand gripped the first 3 reps.

[August West]

Doing my first reset on press, since the second attempt at 152.5 was much less productive than the first. Will make 5 lb jumps until I get back to 150.

squat: 280 lbs, 3 x 5
press: 135 lbs, 3 x 5
45-degree back extensions: +25 lbs, 3 x 10
chins: BW x 10, 9, 7

Squatting 280 felt much stronger today than it did earlier this week. Focused on sitting back and keeping knees out.

[August West]

Got my EFTS Retro belt yesterday. Man, that fucker is big and tough, been getting some good grip work breaking it in.

squats: 285 lbs, 3 x 5 (?)
bench: 232.5 lbs, 3 x 5
power cleans: 180 lbs, 5 x 3

Did some trial and error with belt fit on squats - had it a little tight on sets 1 and 3, which threw me off in the hole and I think kept me from getting depth on at least a few reps. Also left a little bruise on my stomach to teach me a lesson. Wore it looser on the 2nd set and that was the best one, so I've got it dialed in for next time now. Will probably do 285 again to satisfy myself that I'm getting it with enough depth. Bench and PCs felt good.

[August West]

Finally hit 285 with my knees out and enough depth, so I'll be back in PR territory soon.

squats: 285 lbs, 3 x 5
press: 140 lbs, 3 x 5
back extensions: +25 lbs, 3 x 10
pullups: +15 lbs x 4, +10 lbs x 5, 4

Not sure what to make of the pullups, they haven't been going anywhere lately. Then again doing them weighted with 15 now is like doing them with 45 at my old bodyweight in November, so maybe they've improved in strength. Whatever, can always get back into them more seriously once I've made a full run of linear gains on the big lifts.

[August West]

squats: 290 lbs, 3 x 5
bench: 235 lbs x 5, 5, 4
deadlift: 345 lbs, 1 x 5

Really thought I was gonna get that last rep on bench, but after a long time pushing at it I just couldn't break through a sticking point 6 inches up and had to ditch it onto the lower set of hooks. Other than that, everything went as planned. Deadlifts felt good; double overhand gripped the first rep.

[August West]

squats: 295 lbs, 3 x 5
press: 145 lbs, 3 x 5
back extensions: +25 lbs, 3 x 10
chins: +15 lbs, 3 x 5

Feel like I got my foot placement dialed in on squats, and depth has been a lot easier to get without knee slide at the bottom. Press is feeling good with the reset, so I should be going into the 150's with plenty of momentum this time.

[August West]

squats: 300 lbs, 3 x 5
bench: 235 lbs x 5, 5, 4
deadlift: 355 lbs, 1 x 5

Tried out a narrower grip on my last 2 sets of bench, which felt stronger and got my tri's into it more. Still failed to lock out the last rep, but I didn't rest much between the last 2 sets so that could be why. Will go up to 237.5 next time and see what happens.

Deadlifts felt a lot different today, felt it more in the quads. Getting from knee height to lockout was harder than usual. Then I went to pick up my bag and realized I'd forgotten to change from my squat shoes into Chucks, so I was pulling with a heel for the first time. Interesting experience, but I won't be doing it again unless I get the heel on my shoes cut down to .5"

[August West]

Left ankle has been giving me trouble since last week, don't know exactly how or when I messed it up. Today it hurt enough to throw off the lifts. Squatted 305 for two ugly reps and then decided to drop it down to 80% for a light day. Even that wasn't pretty.

squats: 245 lbs, 3 x 5
press: 150 lbs x 3, 2, 2, 1

After realizing my lifts were shit and the pain wasn't going anywhere, just called it for the day. Like Dan John said, they can't all be gems. Will finish up with the back extensions and pullups tomorrow.

[August West]

Went back in and finished up yesterday's work. Pullups hit the shoulders and elbows unaccountably hard.

pullups: 8, 6, 6
back extensions: +25 lbs, 3 x 10
5k row in 20:48

Finished up with an easy row to see what it did. Ankle felt looser and kind of floppy afterward. Hitting it again now with ice and advil, and we'll see what that does.

[August West]

Ankle still swollen and tight on the outside; took a day off squatting.

squats: warm up sets to 245 lbs
bench: 237.5 x 4, 235 x 3, 2
power cleans: warm up singles, 135 lbs

Shoulders and elbows were just pounding after the bench fiasco, so no work sets on PCs either. Joint pain overall has been uncharacteristically severe. What the hell. Of all the times to hit a slog, it happens just as I've given up beer and whiskey for the next month or so. Can't decide if the lack of booze caused this trouble or is just keeping it from getting worse. Gonna keep icing the ankle and getting plenty of meat and eggs.

[August West]

Got back in the game and did what I wanted done.

squats: 305 lbs, 3 x 5
press: 150 lbs, 3 x 5
power cleans: 185 lbs, 1 x 3 and 12 singles

Took everything I had to get the last squat up, but it went. Hit the presses fast, 3-4 quick reps and then a big breath to finish the set with. Form was getting ugly on cleans, so I switched to singles every 30-60 seconds.

[August West]

Extra rest day due to travel. Squats doing well. Elbows and shoulders still acting up on bench so took it easy there.

squats: 310 lbs, 3 x 5
bench: 225 lbs x 5, 3, 2
chins: +15 lbs x 4; BW x 5, 5, 5

No back extensions this time; pad on the back of the calf was aggravating the leftover ankle soreness that's been spreading around.

[August West]

Light squat day; took my new Kono knee bands for a test run.

squats: 245 lbs, 3 x 5
press: 152.5 lbs x 3, 2, 1; 135 x 5
deadlift: 365 lbs x 5

Shoulders and elbows have been pounding lately. I felt good last week pressing 150, but today it put the hurt on me. If the pain doesn't clear up soon I will stick to a few light days for bench and press while I go for PRs on squats. Deadlifts felt solid, no problems there.

[August West]

Fueled all day with plenty of food and coffee. Got really psyched to squat, and I can't remember the last time a set felt so easy.

squats: 315 lbs, 3 x 5
bench: 225 lbs, 3 x 5
back extensions: +25 lbs, 3 x 10

Feels like bench is ready to get back on track to where it was before. I'll see how 230 goes next time. Shoulders were aching pretty good, so I put off the pullups and will do them tomorrow. Got my singlet in the mail and my name on the roster for the Battle on the Border, so meet day is a go. One more week of regular lifting before I try out my openers.

[misspelledgeoff]

Congrats on 3 wheels!

[August West]

Thanks geoff. Very glad I got the belt and sleeves, I feel a big difference when I put em on for the last warmup set.

Decided to drop the overhead press and power cleans for the next couple weeks so I can focus on getting a groove on the competition lifts. Elbow still gets really angry after squatting, so I took it easy on bench and put off the chins for later.

squats: 320 lbs, 3 x 5
bench: 230 x 3; 205 x 5, 5
back extensions: +25 lbs, 3 x 10

[August West]

Switched my schedule around some to accommodate travel needs this week. Squatted heavy instead of light, and deadlifted a little earlier in the week than planned. Results not great, but whatever.

squats: 325 lbs x 5, 5, 4
bench: 230 lbs x 1, 1; 205 x 5, 5
deadlift: 375 x (f), (f); 365 x (f); 315 x 1 (hold 10 secs)

Squats were tough but solid. Last rep of each set was slow and grindy, and when the fourth went up that way on the last set I figured better to call it than mess myself up a week out from meet day.

Shoulders still in pain by the time I start benching. Won't be squatting on Thursday due to travel, so maybe then I can get back into heavy sets on bench.

Deadlifts broke a few inches off the ground and then just wouldn't move - felt like hips and legs were worn out from squatting. Finished with a brief hold at 315 to work grip strength a little.

[August West]

Put in a lift day while on the road.

bench: 230 x 5, 5, 4
power cleans: 155 lbs, 5 x 3
chins: BW, 3 x 7

Did the light cleans to work on pulling form; will get back to heavier ones after the meet. Bench was feeling better than it has in a while, didn't quite have the last 5 in me but the first few reps were all going up fast. Will go in Monday or Tuesday to try out my openers, thinking of around a 320 SQ, 230 BP and 370 DL.

[August West]

Took my openers for a run, three singles for each lift. Nobody around to give commands, but I tried to replicate the timing as best I could imagine it.

squats: 315, 315, 315
bench: 225, 230, 235
deadlift: 365, 370(f), 365

Squats were fine, had planned to hunt upwards for a comfortable opener but just forgot and did all three at 315. Bench was fine, held a one-second pause for each and had no problems pressing it up. Deadlifts still tough - I got 370 a few inches off the ground and then froze, and the last rep at 365 was the slowest I've ever done. Felt like my hamstrings were getting their ass kicked on the way up. May be a form problem, letting the weight get too far out front or something.

[August West]

Great weekend down in Charlotte - got my first meet under my belt and had a lot of fun. Ate a big breakfast, weighed in at 234, and went back to the hotel to pick up my wife and daughter before the lifting started. I was wearing my 70s Big shirt, and while I got my shoes on in the warmup room A.C. came over to say what's up. He went out in the first flight, which was fun to watch - dude gets real amped and makes some noise, plus he's quite strong. His buddy Dylan and I were both lifting in the second flight, so we got warmed up while the first flight finished.

I wanted to make sure I buried the depth and got white lights, so I opened real conservatively with 140 kg (308 lbs). That went well, so I went for 150 kg (330 lbs) on the 2nd attempt and hit that too for a PR. A.C. was hanging out there by the side and was really encouraging, saying that last one looked easy. So I went a little bigger than planned on the 3rd attempt and tried for 162.5 kg (358 lbs) - felt a bounce out of the hole and got part way up, but it just wouldn't move past that, so no lift. It felt very close for a second though, so I think I can get that weight soon.

Had a pretty long break after that, while the 3rd flight finished and the bench-only lifters did their thing. Ate some lunch, kept drinking milk, and hung out for a while with SS member Tim (Strato), who was having a good day out there. Then bench came around and I got a few warmups in before 2nd flight went out. Put up 105 kg (231 lbs) for an easy first attempt, then did 110 kg (242 lbs). The third attempt was 115 kg (253 lbs), which turned out to be perfect. I had to push like hell to lock it out, but it went up and made a good lift for a PR. In the middle of it I could hear people cheering all around, spotters included, and just got insanely focused on driving force all the way up my legs through my chest and arms to the bar. It felt awesome.

When it was time for deadlifts, I warmed up to a few singles at 315. Then I opened with 160 kg (352 lbs), which was easy. Second attempt was 172.5 kg (380 lbs), which was tougher but made it for a PR. Third attempt was at 182.5 kg (402 lbs), mostly because I wanted to hit that 400 number. I only pulled it an inch or two off the ground, and then I just couldn't get any further. Talked to A.C. for a minute and he gave me some ideas on form, mostly keeping the stance closer with feet pointed out a little. His buddy Dylan was pulling some big numbers, somewhere in the mid to high 500s I think, which was cool to see.

I went 7 for 9 and totaled 964 lbs. It had a been a long day for my daughter, so we took her back to the hotel. I didn't catch the awards (or the drug tests, I now realize - woops, hope I didn't get selected and DQ myself for the absence). I hear Strato did quite well in the raw 275 division, and I would not be surprised if A.C. and his buddy Dylan got medals as well - those guys are strong, and all good dudes.

Cannot overstate what a good idea it was to go compete - probably the most awesome thing I've done all year. Got to thank Gant and Justin at 70s Big for throwing down the gauntlet on that and provoking me to go do it. Now I know I can squat a PR to full depth in the middle of a big room, bench a PR following the ref's commands, and pull a PR deadlift at the end of the day. Next time I will be somewhat less conservative with openers, and maybe go by feel instead of going for a particular vanity number on third attempts (kind of wanted to total over 1000, but whatever). In the meantime, I'm going to see how much more I can get out linear progression, and will keep my eye on other meets in the future.

Videos:
squat 1: http://www.vimeo.com/10334411
squat 2: http://www.vimeo.com/10336038
squat 3: http://www.vimeo.com/10336391

bench 1: http://www.vimeo.com/10336664

deadlift 2: http://www.vimeo.com/10336707

[Strato]

Yeah man, what a blast that was. I've already started looking around for where my next meet is going to be. I'd like to do something around June/July.

But, dude, you ended up getting 3rd in the Raw Open 242's! Hopefully they can mail you your medal. If I was paying attention, I could've gotten it for you and mailed it. I also forgot to get my free t-shirt.

But great job out there (especially on that 253 bench)!

[August West]

Went back to training again, but I guess I wasn't fully recovered yet. Didn't help that I accidentally ate almost no carbs all day, just egg whites, cheese, chili (lots of meat, no beans) and black coffee.

squat: 325 x 1, 2, 1
press: 145 x 4, 3, 3
power cleans: 185 x 15 singles

Squat warmups felt fine, no unusual pain there. Just didn't have my head entirely in it to get the sets of 5. Will try again with a light squat day Thursday.

[August West]

Light squat day and scaled-back bench load to ease back into things.

squats: 260 lbs, 3 x 5
bench: 225 lbs, 3 x 5
back extensions: +25 lbs, 3 x 10
pullups: BW x 6, 5, 5

Gonna have to do something about these pullup numbers, but for now I'm just happy the shoulder pain isn't too bad.

[August West]

Not yet 100% back to where things were before the meet, but made it through squats and press with scaled-back loads and no problems.

squats: 315 lbs, 3 x 5
press: 145 lbs, 3 x 5
deadlift: 375 lbs x 2; 315 x 5

Right side started to tighten up on my second pull. Felt like the same thing it did before when I torqued my back, so I called it and did some back-off singles to work on technique.

[August West]

Cranked up "When the Levee Breaks" and put it on repeat while squatting, got me real psyched.

squats: 320 lbs, 3 x 5
bench: 230 lbs, 3 x 5
back extensions: +25 lbs, 3 x 10
chins: BW, 3 x 8

Been doing some leg swings to warm up and rolling my calves along a tennis ball after lifting, which both seem to help keep things loose.

[Strato]

Good to see you're getting back to lifting heavy after the meet. I ended up taking it real easy last week. Just some really light stuff and no low-bar squatting to let my elbows heal up a bit. Today was first real day back on the program and it felt great. Looks like you're about to start hitting PR's again. I should be there in a couple weeks.

"Levee" is probably my favorite Zeppelin tune. Good stuff.

Have you thought about doing another meet this year? There's a USAPL meet in NJ at the end of July I'm thinking about. Wish there were more closer to home though.

[August West]

Yeah, I think you were wise to take it easy for the week after - lifting heavy all day at the meet was definitely tough on the system. Feels good to be getting back to normal though.

I'll have to think about that NJ meet - I've got to take the bar exam on July 27-28, so it may be kind of a crazy week. On the other hand it would be good to go erase the memory of all that studying by doing something awesome and hitting some more competition PRs. We'll be moving up to DC this summer, so it wouldn't be too far of a trip. I bet I can talk myself into it, we'll see.

[August West]

Light squat day.

squats: 265 lbs, 3 x 5
press: 147.5 lbs, 3 x 5
power cleans: 190 lbs, 5 x 3

Presses were quick and snappy, except for the last rep of each set. Clean form is getting more consistent, so I went back to 5 x 3 instead of singles.

[August West]

Strength felt good today. Coordination, not so much.

squats: 325 lbs x 5, 3 (F!), 2, 5
bench: 235 lbs, 3 x 5
back extensions: +25 lbs, 3 x 10
pullups: BW x 5, 7, 5

First set of squats was good. On the second set, I looked up into the mirror like an idiot on the 4th rep, pitched forward, and had to ditch. Followed up with a double and a final set of 5, so I still got the volume I needed.

Been following some of John Shaeffer's guidelines for the past 2 weeks (6 meals a day, ~40g protein each, carb curfew around late afternoon) and going for walks before breakfast on non-training days. Checked progress yesterday, and my waistline is down 2 inches (measured at navel). BW is down to 227, which was an unintended consequence - the real goal is to keep girth under control, not lose weight per se. Would actually like to keep gaining, but as long as the lifts keep going up I'm not worried about it.

[August West]

Everything was on track today.

squats: 330 x 5 x 3
press: 150 x 5 x 3
deadlift: 375 x 5 x 1

Presses were fast and easy for the first 4 reps, more of a grind to lock out the 5th. Used a hook grip on deadlifts for the first time and liked it a lot. Felt much less asymmetry in the low back during the pull. Thumb pain got distracting after the 3rd rep so I used alternate grip on the last two, but will try to hold it through the entire set next time.

[Danish Viking]

Great job on squeezing everything out of the programme. Your description of the meet even made me consider showing up for one, once I get my strength back up.

You are pretty much exactly where I was at, when real life got in the way of lifting. And you seem to be battling some of the same issues (messed up shoulder/elbows from squatting, lower back issues), so I'll follow your progress with interest.

Keep it up!

[August West]

Thanks man. I would definitely recommend competing whenever you get the chance, it's a lot of fun. It doesn't really matter what your first total is, I found the other lifters are all really supportive and nobody runs each other down. Chances are you'll put up some records for yourself to break the next time, and that's really the point.

Good job with the high altitude training, looks like you are making solid progress. I bet you'll have mad sherpa strength before it's all over. Plus of course viking strength.

[August West]

Light squat day.

squats: 265 x 5 x 3
bench: 237.5 x 5 x 3
back extensions: +35 lbs x 10 x 3
chins: BW x 10, 8, 7

Last rep on bench was a grind, felt like it took forever to lock out. Squats felt good.

[August West]

PRs all around. Cleans were a little off, though.

squats: 335 x 5 x 3
press: 152.5 x 5 x 3
power cleans: 195 x 3 x 3

Got insanely fired up for the last set of squats. After racking it, went to go fill up my water bottle and found my hands were shaking uncontrollably. Damn.

Wasn't racking the cleans quite right, and on the third set my left wrist got torqued a little. Went to do the fourth set and failed to rack all three pulls in a row - it would get to shoulder height, but no rack. Don't know if I was just fatigued, or flinching to protect the wrist. Anyway, feeling good about the squats and press and ready for a couple days' rest.

[August West]

Took an extra rest day for scheduling reasons. And forgot my chalk for the first time.

squats: 340 x 5, 5, 2, 1
bench: 240 x 5, 5, 3
back extensions: +35 lbs x 10 x 3

Didn't miss the chalk for the first two squat sets, but by the third I was sweatin like a bastard at a family reunion and the bar was getting slippery. Racked after 2 reps, feeling less than confident that I could keep it pinned in place. Went back to finish the set a minute later, and only got out one rep that felt like an absolute max effort. Can't blame this all on the lack of chalk, I was just feeling wiped by that third set.

Bench was similar - good for the first 2 sets. On the third I banged out 3 quick reps, ran out of breath and took a gulp, and could tell when I started the 4th that it was going to be a struggle. Will do a light squat day Friday as planned, then go for the 340 squat and 240 bench again on Sunday.

Skipped the pullups to give my elbows a break; will go for them tomorrow morning.

[August West]

Light squat day. Failed to get press and deadlift reps, but I think I've learned some lessons.

squats: 275 x 5 x 3
press: 155 x 3, 2, 1
deadlift: 385 x 3, 1

Shoulders have been really tight since the last bench day, and I didn't warm them up nearly enough. Made it a real squeeze to get them in position on squats, and when that happens it feels like I'm arm-wrestling the bar throughout the set - leads to throbbing pain down the humerus and elbow. That really threw off the presses, and every rep was a grind to lock out.

Deadlifts were going fine, but I reset my hook grip for the fourth rep and something was wrong; had to set it back down. Went back in for a double to finish, but only got one very slow single.

Game plan for Sunday is to work on shoulder mobility and stretching so I don't beat up my arms on squats - and to eat more. The carb-restricted diet is working fine from a waistline perspective, but I'm not eating big anymore. Now that I've lost some girth and know I can do more when I need to, I'm going to ease up the diet restrictions and get back into eating huge on a more regular basis.

[August West]

Did a lot of shoulder mobility work. Could tell from the first rep that the squats were going to be fine.

squats: 340 x 5 x 3
bench: 240 x 3, 225 x 3, 205 x 5 x 2
back extensions: +35 x 10 x 3

Bench was not a success, but the squats made my day so I wasn't too worried about it. Arms were a little sore, so that may have contributed to it. Left out the chins at the end to let the elbows and shoulders heal up some more.

[August West]

Tough day for squatting, shit was just off.

squats: 345 x 2; 315 x 3, 1
press: 155 x 3 x 5
deadlift: 385 x 5

Lost tightness in the hole on my third squat rep and had to leave it on the pins. Even 315 as a backoff weight was unreasonably tough. It's been a long time since I've consistently hit PRs on several heavy days in a row, and the progress I'm getting is more on the order of 5 pounds per week lately. I'll continue this week with a light day and then another try at 345 before making the call on where to go with programming.

Switched to five sets of triples on the press, and I like it. Helped me stay fresh and bang out all the reps quickly.

Deadlifts were good; my back loves the hook grip and my thumbs are dealing with it. We have an arrangement where I let them go numb around the third rep, and they just hang in there and take it. Good job, thumbs.

[Danish Viking]

I like your concept of Sherpa-Strength. I've had some tests done, and my hematocrit values are sky-high.

Anyway, dropped by to give you some encouragement, and pass on one piece of experience: On my last tiem on SS, when I first got past 265 lbs-ish, my elbows started acting up like crazy. I searched around, and even asked Rip iirc, and he advised a rehab schedule of heavy doses of ibuprofen (like 3 times 800 mg/Day) for five days, with lots of chins. It worked to an extent (together with a slightly changed grip on squats), and I kept chins and stretching of the elbows in as some sort of "elbow rehab". It really worked for me, and I could work up to about your workset weight (340 lbs and change) without major problems. YMMV of course.

Other than that, 345 is some heavy shit to have on your back, so I can understand you wanting to switch it up. My squats stalled about that point as well, last time on SS.

[August West]

I searched around, and even asked Rip iirc, and he advised a rehab schedule of heavy doses of ibuprofen (like 3 times 800 mg/Day) for five days, with lots of chins.

I'll try this - thanks for the advice. Been experimenting with grip, so we'll see what that does.

[August West]

Light squat day. Got easy depth and a solid rebound, and worked on some of the elbow and grip suggestions I've read around here. It worked well in the short term, elbow pain didn't kick in until the end of benching.

squats: 275 x 5 x 3
bench: 240 x 5 x 3
back extensions: +20 x 10 x 3
chins: BW x 5 x 3
situps x 10 x 3

Bench felt good, almost easy for the first 2 sets. Last one was tougher but never in doubt.
Switched up the back extensions - instead of a plate to my chest, held a dumbbell behind my head with less weight. It put some strain on the shoulders, but I liked the effect otherwise.
Kept chins in the low-rep range to see how the elbows held up. They were throbbing pretty good and still are now, so we'll see what happens with that.
Threw in the situps just cause I hadn't done em in a while - used the decline board and just went down to parallel with the ground.

[August West]

squats: 345 x 5, 5, 4
press: 157.5 x 3 x 5

Last squat was a slow good-morning type grind on the way up that had me taxed - didn't feel right about going down for another. Did triples on the press again and it worked. Ran out of time for cleans and had to hustle home.

This was my last day on the Starting Strength program - not because of the one missed rep, it's just been a long while since I managed to push the squat up 10 lbs a week the way I should be on the advanced novice schedule. Since I'm consistently getting weekly 5 lb gains, I might as well program for weekly progress.

This program and the book were my intro to barbell training and I am completely hooked. I started the novice program back on November 6, after ramping into it with some 5x5 squat/bench/press work for a week while I was waiting for the book. The gains I got were very satisfying, but nothing unusual for a guy on linear progression for the first time. Probably on the low end, in fact:

squat: 155 --> 345
bench: 185 --> 240
deadlift: 215 --> 385 (going for 395 next week)
press: 110 --> 157.5 (for three)
clean: 135 --> 195

And the navel-gazing stats (avert your eyes):
bodyweight: 205 --> 235
shirt collar: 17 in --> 18 in
pant size: 36 in --> 38 in
gunz: 14.5 in --> 16 in
jacket size: 44L --> 48L

Thanks to the 70s Big crew, I got out there and competed for the first time - posted a total (331-254-380 - LOTS of room for improvement there) and got to hang out with AC and some other great lifters.

I'm planning to run the Texas Method this summer, but first I want to take my last law school exams and get ready for the move to DC. Until that's all wrapped up, I'm going to run 5/3/1 so I can keep the lift days shorter and get back into mountain biking while the weather's good. I'll be taking my log offline while I sort that out. Once in DC, I'm planning to train at Supreme Sports in Rockville and look for another meet to enter this year. The USAPL New Jersey states would be fun, but they're just days after the bar exam and I'm concerned about getting distracted. We'll see how the first few weeks of studying go, and if not that meet I'll do another.

Thanks to all who stopped by and offered encouragement and advice along the way. There are some good folks on this board, and I'll still be checking in until I get a new log up for intermediate training this summer. Like a strong hungry man once said, go eat people.

[Strato]

You've made an awesome run of it, Josh. I haven't kept up my log on here but I feel like I'm also on the tail end of what I can get out of novice programming. I also bought the 5/3/1 program last week and have been thinking of doing a few cycles of that before starting the Texas Method to give my joints a break and myself a bit of a mental break.

Consider doing the USAPL Virginia States (Sept. 11, 2010) in Zion Crossroads, VA for your next meet. I'm pretty sure I'll be competing there and it shouldn't be too far from DC.

Good luck with the move and hope your family is well.