Metermanja's Log

[metermanja]

been doing SS for around 4 weeks now, irregular due to frequent travel.

Age - 29
Current weight - 182 lb
Height - 5 9'

Current Stats -

Squat - 200lb x 5 x 2
deadlift - 165lb x 4 x 5
Bench press - 165 x 4 x 5
Press - 115lb x 5 x 5
power clean - cant do it at all, no technique, no bumper plates, big box gym, old farts complain about noise and consequent distraction.

Diet - vegetarian (milk and eggs ok, no meat)
Milk - around 2 - 2.4 liters
plenty of fruits and veggies, rice and wheat.
Eggs - upto 10 over the weekend.

[Smack]

At my university's gym, a facility constructed with the main aim of the uni's athletes having a good training facility, with platforms, bumper plates, racks, etc., we used to have guys who looked like they tanned with bleached blonde hair wearing wife beaters who weren't even students complain that the athletes doing power cleans and other olympic lifts damaged the floor (despite the fact the place was fucking constructed for them to do their damned power cleans and other lifts) and distracted them from doing their quarter range bench presses with 80kg.

Good luck on the training.

[misspelledgeoff]

are you a vegetarian for religeous reasons?

[metermanja]

are you a vegetarian for religeous reasons?

yup, thats right.

[metermanja]

Friday , 11-27-2009

Squats -
Warmup
Free squats - 1x30
45x1x8
95x1x5
135x1x5

Work set -
185x1x5
195x1x5
200x2x5
205x1x5
225x1x3

I hit a new personal best of 225. Its probably light weight for you guys, but i will be catching up soon. onwards to 315!! Will post video soon for critique.

Bench press -
Warm up
45x1x10
95x1x5
115x1x5
135x1x5

Work set -
155x1x5
165x4x5

Chin ups -
3x7
1x4

I know i am not doing the program, but the "practical programming for strength" book that i bought is not with me right now. Once i lay my hands on it over the weekend, i will have a proper program worked out.:D

[misspelledgeoff]

good work on the squat PR!

[metermanja]

12-01-2009, Monday

Squat
Warm up
Free Squats- 30
45x1x8
95x1x5
135x1x5
155x1x1
185x1x1

Workset
205x3x5

DEadlift
Warmup
45x1x5
95x1x5
135x1x5

workset
185x1x5
205x2x5

Press
Warm up
45x1x10
65x1x8
95x1x5

workset
115x2x5
125x1x4

New Personal best in deadlift. Its pretty amazing, the rate at which my lifts are increasing in weight.

[metermanja]

i was stuck at 135-155 lb squats:o for a very long time, then along came the following -

SS
Rogue Do-wins
Low Bar
Milk

I am personally amazed and elated that i am able to lift weights that i thougght were far beyind my capability. Thanks to SS and you all.

[misspelledgeoff]

SS
Rogue Do-wins
Low Bar
Milk




pretty freaking amazing what this combo can do for you lifts.

[metermanja]

Squats -
Free squat - 30 reps
45x1x8
95x1x5
135x1x5
175x1x1
185x1x1

Work set
205x2x4
205x1x3

Bench Press
65x2x10
95x1x5
135x1x5

Work set
165x3x5

Bad workout, missed many squat reps
KAraoke or dance competition at "Gym" + rihanna&lady gaga music= distracted and angry me

[metermanja]

Ok I am now on the SS program listed in PPST.
Here is the log for Tuesday, 12-22-09

Squat - 205X3 sets X 5 reps

Bench - 175 x 3 sets x 3 reps

Chin up - 3 x 8

[metermanja]

Squat - 215 x 3 sets x 5 reps

Press - 115 x 3 sets x 5 reps

Deadlift - 205 x 1 set x 5 reps

[metermanja]

Travelling
Missed workout

[metermanja]

Squat - 220 x 3 sets x 3 reps

Bench - 185 x 3 sets x 3 reps

Chin up -
2 x 8
1 x 6

[metermanja]

Squat - 225 x 3 sets x 3 reps

Press - 120 x 1 set x 4reps
120 x 1 set x 5reps
120 x 1 set x 4reps

Deadlift - 215 x 1 set x 5 reps

I plan on staying at the same weight for the next workout till i can bring all the lifts to 5 reps per set.

[metermanja]

my stats
height - 5'9"

Current weight - 187 lb

I signed up for SS seminar at Redmond, WA.
Now i am trying real hard to get my squat into the 300s before the seminar (to avoid looking like a wimp). Do you guys reckon i will be able to do it with the SS novice program?

[metermanja]

Squat - 225 x 3 sets x 5 reps

Bench - 185 x 3 sets x 3 reps

Pullups -
2 x 8
1 x 6

My upper body strength is progressing very slowly compared with squats and deadlift.

[metermanja]

http://www.youtube.com/watch?v=15Mlti_7jG0

Go to 0:20 sec directly to see my 225 x 5 rep squat.
Please critique my form.

Windows movie maker doesnt recognise mp4 format. Any ideas as to what codec i can download without getting hit by viruses?

Thanks

[metermanja]

Squat - 230 x 4 x 3 sets

Press - 125 x 3 x 2

Deadlift - 225 x 1 x 5

I had severe pain in the let elbow that radiates up and down my arm. I am just glad i got through the workout. I have noticed that the pain occcurs on days when the previous workout involved benchpress. I think the stiff pecs prevents the upper arm from moving too far forcing the forearm to bend out of its normal plane. I think i will have to observe for a week more to be sure.
Anyhow,Improved all the lifts by 5 lbs. failed in the reps, but that will be fixed later.

[metermanja]

squat - 230 x 3 sets x 5 reps

struggling wwith severe left elbow pain. once the pain starts, i seem to lose strength in my arm. anyhow, improvement over the previous workout in the sense that i managed to complete 5 reps per set.

missed bench and pullups. will go armed with ibubrophen next time.

[metermanja]

SQUAT - 235 X 3 S X 5 R

BENCH -
95 X 1 X 5
115 X 1 X 5
135 X 1 X 5

CHINUPS - 3 X 5

Elbow felt way better today. Improved the elbow position, trying to keeep it as high as i can. I also stretched me chest as much as i could inbetween sets. These 2 helped reduced the pain over last time. I also popped an ibubrophen after the second set to forestall any elbow pain.
Although squats werent affected, the bench press was. Could not go beyond 135 lbs.

[metermanja]

Squat - 245 x 3 sets x 5 reps

Press - 45 x 3 x 5

Chinups - 3 x 5

Elbow is feeling good!!
Will go easy for a week and Bench and press next week.

[metermanja]

Squat -
255 x 1 x 4
255 x 1 x 2

Bench -
95 x 1 x 5
115 x 1 x 5
135 x 1 x 5

Deadlift -
245 x 1 x 5

Left Elbow is ok, right elbow now hurts. Affecting my squats.

[metermanja]

Squat -
255 x 1 x 5

Cant do more as elbow has literally gone numb

Press -

45 x3 x 5

Pullups

1 x 5

[metermanja]

Squat -
260 x 1 x 3
260 x 2 x 4

Failed on the last reps. But otherwise looking good.

Bench -
145 x 3 x 5

Chinups -
3 x 5

Subject should be read - 19Jan2010 - Tuesday

[metermanja]

SICK. missed 2 workouts due to flu like bug.

[metermanja]

Definitely felt weak due to sickness over the past week and the poor diet.

Just managed to warm up the squat and did 2 reps of 260 when legs just gave up.

BEnch - 135 x 3 x 5

Chinups - 3 x 5

Stretches.

Today i restart SS.
Till now i was drinking around 2/3rd Gal of milk every day. From now on its going to be GOMAD.

[metermanja]

Squat -
260 x 2 x 4
260 x 1 x 2
260 x 2 singles

Today was better than the last workout. Legs felt much better and i can feel my strength returning. yesterday was the first day i did a full GOMAD.

Press - 115 x 3 x 5

DL - 255 x 1 x 5

[metermanja]

weight check - 195 lb

[DustyMillar]

Hell with all that crap going on around you i'm imprest you didn't Kill anyone, way to self contol.

Sorry had a complete brain fart and tryed to respond to the post about dance comp at your gym, realy should look at the dates

[metermanja]

Rest weight and unloaded from 260 to 225
The sickness really took it out of me.

Squat - 225 x 3 x 5


Not doing anything else for now, till elbow recovers.

[metermanja]

squat - 225 x 3 x 5

[metermanja]

squat - 230 x 3 x 5
used belt for the first time.

[metermanja]

Squat - 235 x 3 x 5

Feeling less winded using the belt today.
Diminished elbow pain.
Will wait another session before starting any other lifts.

[metermanja]

Squat - 240 x 3 x 5

video time, need to check squat form when wearing belt.

[metermanja]

Squat - 245 x 3 x 5
Bench - 95 x 3 x 5

Starting Bench Press today
Adding pullups and chinups next week.

Most pain free workout i have had in weeks!

[metermanja]

squat - 250 x 3 x 5

OHP - 65 x 3 x 5

Deadlifts to be added next week.

[metermanja]

Squat - 255 x 3 x 5

BP - 100 x 3 x 5

[metermanja]

squat - 260 x 3 x 5
OHP - 70 x 3 x 5

[metermanja]

Squat - 265 x 3 x 5
BP - 105 x 3 x 5

[metermanja]

Squat - 270 x 3 x 5
OHP - 75 x 3 x 5

[metermanja]

Squat - 275 x 3 x 5
BP - 105 x 3 x 5

[metermanja]

Squat - 280 x 3 x 5
OHP - 80 x 3 x 5

[metermanja]

Had to deload twice to accomodate
1. Form change
2. Elbow injury that occured after the 280 lb loaded barbell landed on it.
3. Changed bar position to a point on the back thats higher than the SS advised low bar position.

My rationale for choosing HB squats over LB squats
1. LB were really hurting my elbow. Had them checked and was advised to stop all weight training for atleast 4 weeks. Id rather do HB than no training.
2. Could have continued with LB and put up with the pain, but the pain was interfering with my BP and OHP.

So compromised and moved on, atleast I get to train the same schedule and continue linear progression. Adding GHR once i reach 315lb on the squat will take care of the hamstrings.

I am now 207 lb. A lot of it is around my waist. I have switched from whole milk to no fat/ 2% depending on convenience. My weight has since steadied. Consuming around 3000 kcal + 200 gms protein.

My last workout -

17-May-2010
Squat - 240x 5 x 2
A friendly powerlifter convinced me to do speedwork of 60% of 1RM x 12 x 2 (per the EFTS chart). Probably not the best idea to introduce speed work at this stage. Afterwards I was totally gassed and could complete only 2 sets of 5 of my regular SS. Will stick to SS from now on.
BP - 165 x 5 x 3 (bar moved real easy since the elbow feels great)

Powercleans are out since they aggravate my elbow. Adding Box jumps on Fridays.
Also adding light weight, high volume bicep curls (8x4) till I am able to do pullups and chinups.

[metermanja]

Squat - 240 x 5 x 3
OHP - 125 x 5 x 3
DL - 275 x 5 x 1
DB bicep curls - 17.5 x 8 x 4

[metermanja]

Squat - 245 x 5 x 3
BP - 170 x 5 x 3
DB Bicep curls - 17.5 x 8 x 4

Stretches and cool down

[metermanja]

Squat - 250 x 5 x 3
OHP - 130 x 5 x 3

Keeping the bar much closer to my nose now. Makes quite a difference. OHP feels much easier .

[Beltshumeltz]

I too had similar elbow problems until I realized they always occured in the latter half of a set. In other words, I wouldn't have a problem if I just unracked a bar and um... threw it at someone. My problem was when I racked it back, I would, while lowering it, also relax my shoulders, which made my elbows bear the weight of the bar for a short second. Also during long sets, I would sometimes also relax my shoulders on the last few reps since I no longer had them in mind... I'm now 5 weeks in a row with no pain, while it was aggravating in each workout before.

[metermanja]

Squat - 255 x 5 x 3
BP - 175 x 5 x 3
DL - 295 x 5 x 1

Dumbell Bicep curls - 17.5 x 9 x 4

[Beltshumeltz]

Are you sure the bicep curls will help you do chin ups? I do chin ups often but I feel like it's 80% back rather than biceps. I usually end a set not when my biceps are tired, but when my back is.

[metermanja]

Are you sure the bicep curls will help you do chin ups? I do chin ups often but I feel like it's 80% back rather than biceps. I usually end a set not when my biceps are tired, but when my back is.


i am pretty sure they arent a substitute for chins. i have carried an elbow injury for months. I stopped chins and pullups to allow the elbow to heal for a month. bicep curls seem to do not harm though because its really light weight.

Also switched to high bar squats for the same reason. Every time i did low bar squats, my elbow hurt so bad, i couldnt even do 100lb on the press. But the high bar position is allowing me to continue progressing on the other lifts.

[metermanja]

squat - 260 x 5 x 3
OHP - 135 x 4 x 3

dumbell bicep curl - 17.5 x 10 x 4