Strongdaniel becomes an adult male.

[strongdaniel]

I recently finished reading starting strength. I have been barbell lifting for several years now, followed by a few months of crossfitting. I am still weak, because I have been a pansy about eating enough and increasing the weights on my lifts. But two months ago, I decided to man up, drink my milk and start adding weight to the bar. In the next 6 months or so, I hope to officially become an adult male. I'm 185 right now, and I think I could reasonably get to 200 in the next 15 weeks.

I will try to regularly update this log. One day, I will come back, read through the whole thing and laugh about how pathetically weak I once was.

Stuff I still need to buy:
-Olympic shoes (what do you guys recommend---I've heard rogue is the best deal)
-Weight belt [ordered $20 4 inch belt from bb.com]
-Wraps
-Gripper (my grip is by far the limiting factor on my deadlift---I figure working with a gripper might help me improve in this area?)
-Fat grips [ordered]
-Chalk [ordered]
-Practical programming [ordered]

PR's.
Squat: I squatted 275x1 (10/09), 260x5 (12/1/09)
Deadlift: 310x1 (10/09), 250x5 (12/1/09)
Squat clean: 155x1 (12/1/09)
Power clean: 155x1 (08/09)
Press: 135x1 (10/09), 105x5 (11/30/09)
Jerk: 155x1 (10/09)
OHS: 65x3
Snatch: I think 65x1

[Sami]

Sounds good. We are at about the same level except I've been doing SS for 2 months to get mine.

[Jake Galgon]

are the snatch and ohs in kgs or lbs?

[tnumrych]

That's a good question about the grip, I'm not at the point my grip is limiting me, and I hope that deadlift will be enough to strengthen the grip for quite some time, but I'd like to know myself WWRS (What Would Rip Say).

[Raskolnikov]

(my grip is by far the limiting factor on my deadlift---I figure working with a gripper might help me improve in this area?)

PR's.
Squat: I squatted 275x1 (10/09), 260x5 (12/1/09)
Deadlift: 310x1 (10/09), 250x5 (12/1/09)


Your deadlift is definitely weak in comparison to your squat. Are you using a mixed grip? or double overhand? You might want to invest in some chalk too...

[misspelledgeoff]

I just bought a set of 6 grippers--100# trainer all the way thu 350# job--from a link in Danial Evans sig. It cost me about $100 including shipping.

http://www.griptraining.co.uk (http://www.griptraining.co.uk/)

If you are in the US like me, you'll have to follow the US link to order. It's somewhere in there on the main page. Main page also has a very simple beginner grip program to follow.

I like the grippers a lot. In just 3 grip workouts i've gone from not being able to close the 200# gripper, to closing it for 5 regular and inverted singles.

Oh and I like the Pendlay barbell Do Wins. The heel is probably a bit too high, but I don't notice it and really like the way they fit and feel.

[strongdaniel]

Your deadlift is definitely weak in comparison to your squat. Are you using a mixed grip? or double overhand? You might want to invest in some chalk too...

Awesome user name.

I am doing double overhand on my warm ups, and then once I get to the point where I can't hold it double underhand, I switch to mixed grip. I am aware my deadlift blows. Isn't the rule of thumb: dl=1.333xsquat?

I will add chalk to my list of stuff to buy.

[strongdaniel]

Monday Nov 30 2009

Shoulder Press
5x105x3

Dips: 10,10,4
Pullups: 8,7,3

[strongdaniel]

Tuesday Dec 1 2009

Squats: High Bar Warmup
5x65
5x135
205
225x2
245

Worksets--Squats: Low bar
260x5
260x4
260x5 (PR)

Squat cleans (I spent the last three months learning how to do these and want to transition to olympic lifting at some point---is it cool if I do these instead of power cleans?)
Warmup
45x5
95x1
115x1
135x1

Worksets
6 sets of 145x1
1 set of 155x1 (PR)

Barbell curls (first time doing barbell curls)
8x65 (pr)
7x65 (pr)

[strongdaniel]

Wednesday Dec 2, 2009

Bench press
Warmup:
8x45
8x135
2x185

Work sets
5x195
3x195 (damn spotter helped me out after I asked him not to! That said I was having trouble making it through that lift)
5x195

Note: my previous best was 3 full worksets of 195. But I didn't feel very fresh in my warm up and decided to not increase the weight, given my perception of fatigue was fairly high.

Questions:

1. Since I didn't complete the workset, should I repeat the same 5x3x195 next time I bench or should I up the weight a marginal amount?

2. Also---I had been doing 2 full body workouts a week (Work out A on monday/tuesday, work out B on friday/saturday). But after finishing starting strength, I started doing the three workouts a week. I feel so much better, and my progress is so much smoother on the 2 days a week. Am I being a pansy if I switch back to 2 days a week, or is that a valid strategy?

[Platus]

As per your questions:

1) Squat cleans should be fine; I think power cleans are more typical for non-O lifters only because they are easier to learn.

2) I think that the real problem with you bench is your warmup programming. A more typical Starting Strength warmup would go:

45x2x5
95x4
135x3
160x1 or 2

This gets you warm without wearing you out before your work sets.

3) 3 days a week is usually an efficient balance of workload/volume and recovery time, but everyone comes to lifting with their own individual capacities for recovery. You may find that a different pattern works better for you, but it might also make for slower progress.

[strongdaniel]

PostWO meal. Bacon Cheeseburgers slathered in mayo, ketchup and vietnamese chili sauce, served with bacon and sauteed garlic.

24 oz whole milk.

[strongdaniel]

As per your questions:

1) Squat cleans should be fine; I think power cleans are more typical for non-O lifters only because they are easier to learn.

2) I think that the real problem with you bench is your warmup programming. A more typical Starting Strength warmup would go:

45x2x5
95x4
135x3
160x1 or 2

This gets you warm without wearing you out before your work sets.

3) 3 days a week is usually an efficient balance of workload/volume and recovery time, but everyone comes to lifting with their own individual capacities for recovery. You may find that a different pattern works better for you, but it might also make for slower progress.

Thanks for the quick feedback.

I will:

1. Continue with Squat Cleans (perhaps mix in some power clean's for nostalgia's sake)
2. use a smarter warmup (I'm finding my chest warmups respond some what differently then my leg warm ups).
3. I will experiment with 3 days a week. If I am progressing, I'll stick with it. If I stall, I'll go back to 4 days a week (really an A workout and a B workout spread over 2 days)

[strongdaniel]

PostWO meal. Bacon Cheeseburgers slathered in mayo, ketchup and vietnamese chili sauce, served with bacon and sauteed garlic.

24 oz whole milk.

Note: this is 3/4 lbs of beef.

[strongdaniel]

Sounds good. We are at about the same level except I've been doing SS for 2 months to get mine.

Sami, just read through your journal and noticed our numbers are shockingly similar. I am very impressed with the dedication with which you've attacked your weights and eating, and hope to match that kind of level.

-Daniel

[strongdaniel]

I'm thinking of buying this belt (http://www.amazon.com/Altus-Athletic-4-Inch-Lifting-Medium/dp/B001FB5V0M/ref=sr_1_5?ie=UTF8&s=sporting-goods&qid=1259876384&sr=8-5):


What do you all think?

[strongdaniel]

So, I'm going to try and transition to three days a week. I'm not sure if I can handle three full backsquat workouts per week, so I was thinking of doing 2 backsquat workouts and one front squat workout. Any thoughts about whether this is a good idea?

My 2 week cycle would look something like this:

Mon:
Squats, Squat Cleans, Bench

Wed.
Front Squats, Deadlifts, Press

Fri
Squats, Squat Cleans, Bench

Mon:
Squats, Deads, Press

Wed:
Front Squats, Squat Cleans, Bench

Fri:
Squats, Squat Cleans, Press

I would also try to work in pullups once a week.
Thoughts?

[Platus]

I'm not sure if I can handle three full backsquat workouts per week, so I was thinking of doing 2 backsquat workouts and one front squat workout.That's the "advanced novice" program from SS. I transitioned to it a few weeks ago and it has worked well for me, but I'd give 3 days a week a shot before lowering your total weekly volume.

[strongdaniel]

That's the "advanced novice" program from SS. I transitioned to it a few weeks ago and it has worked well for me, but I'd give 3 days a week a shot before lowering your total weekly volume.

Sorry for the misconception. I started out doing a bastardized version of SS, which was described to me by a friend. So I've been making linear progress the last two weeks doing only 2 workouts a week. Should I just do the same program I was doing, but now 3 days a week, or would I be a good candidate to do the advanced novice program?

<rereads the programming chapter>

[strongdaniel]

Thursday Dec 3, 2009

Squats
OHS
Dowelx5
12lb "body bar"x5

High Bar Warmup
45x5
135x5
225x3
245

Low bar work sets---I've started to figure out how to hold my breath to create inter abdominal pressure. This is a major breakthrough for me, and even though my body is tired, that pressure is helping me power through my squat
260x3
260x5
263x5 (pr)
263(2)-------to bring it to 15 reps.


Deadlift---My back felt super tight, and got progressively tired as I warmed up...too much work before my workset?
Warmups on a slightly thicker bar than usual
45x5
135x5
185x5
235x3

Workset:
255x5 (pr!)

Pullups
5,5,5,5 (I'm getting worse at these, better at everything else)

My back is starting to get cut up/calloused from all this squatting. I think I will have to start wearing a sweat shirt, because the pain of the bar cutting open my back is not something I want to keep experiencing.

[misspelledgeoff]

i've got scrapes and bruises all across my back from low-bar.

yes i think your DL warmups are too much. you are probably pretty warm from the squats, so I'd do just enough to prime the neurons for the upcoming set. e.g.

135x3
185x2
225x1
workset

[strongdaniel]

Just ordered 2" washers as my 1.25 lb fractional plates. These could prove useful, I hope.

[strongdaniel]

i've got scrapes and bruises all across my back from low-bar.

yes i think your DL warmups are too much. you are probably pretty warm from the squats, so I'd do just enough to prime the neurons for the upcoming set. e.g.

135x3
185x2
225x1
workset


Thanks for the advice. Will do.

With regards to bruises, does wearing a sweat shirt help?

[misspelledgeoff]

i dunno about the sweatshirt. i'm in the same boat as you. I may try a sweatshirt next workout and see how it goes.

[strongdaniel]

I just culminated my first week doing the literal ss program.!

Saturday Dec 5 2009

squats

Highbar
Ohsxdowelx5
5x45
5x135
3x225
245
Lowbar*work*sets
265x5
265x5
265x5


Press
45x5
45x5
65x5
85x3
105
110x5
110x5
110x5

squat cleans
155
155
155
155
110x3
110x3
115x3

[Webbie]

With regards to bruises, does wearing a sweat shirt help?

I've never used a sweatshirt but I do wear thick cotton shirts just like the book says. Cool logos are required. If you are wearing a synthetic material you may be getting some sllipage that is causing the irritation. I also chalk the bar along with a light dusting on my hands. I have callouses on my back but they've never really bothered me. Women are especially impressed with back callouses.

[strongdaniel]

Squat
High Bar warmup
DowelxOHSx5
2x5x45
5x105
3x160
2x215
5x270 (PR!)
5x270 (PR!!)
5x270 (PR!!!)

Bench
2x5x45
5x95
3x135
2x175
5x195
5x200 (PR)
4x200 (The bar was still creeping up on rep 5, when my spotter helped me get it the rest of the way up--I think I could have gotten it, without spotter interference).

Deadlift
2x5x100 (using fatgripz)
3x150
2x225
5x265 (right hand facing out for the first three, right hand facing in for the last 2)

Notes:

Squat:
-Throughout my squat warm up and worksets, I felt a bad pain where my groin meets my left hip. This pain did not go away.
-Squat felt very very close to the limit of what I could do. I was completely out of breath and the end of the sets, and felt my form somewhat breaking down. Squatting 270x5---this was the first time the mental part played almost as big a role as the physical aspect of moving the weight.
-My right leg toward the fifth rep of the second set and the third rep of the third set, started to shake uncontrollably. This has never happened before and I found it somewhat scary.

Bench:
-I made a pretty boneheaded mistake. Loaded up an extra ten on the left side of the bar, and ended up trapped under it. With me pushing with all my might, my spotter got the bar off my chest.
-The rest of the sets were fine. Next time I go, I am confident I can hit 3sx5rx200. I am excited to be past the 200 mark for worksets.

Deadlift
-No complaints. The fat gripz really work the grip and I am excited to integrate them for warm up sets.
-My final deadlift, even though it was a pr, felt easier compared to other deadlifts I've been doing. One aspect might have been the reduced warmup ( for deadlifts, I was doing way too much work before my workset). But I also suspect that my form is improving on the deadlift. Holding my breath during reps is giving me a much bigger base of support.

Weight belt should come in the mail any day now. I am beyond stoked!

Post workout meal:
25 grams of whey.
A feast of veal cutlets, a giant buttered chunk of french bread, and anchovies.

Question for the forum crew: any suggestions on why my right leg is shaking and why my left hip/groin is sore? And is it safe to work through the groin pain?

[Sami]

Probably shakes because it's at the limit, some people just shake.

As far as the groin pain, I had this. It was because my knees were sliding forward at the bottom (well, they were going forward for the entire descent). After fixing this, the pain went away and hasn't come back. I'd probably drop the weight by 5-10% and focus on bringing your knees forward in the first 1/3 of the descent and keeping them there until the last 1/3 of the ascent.

[strongdaniel]

Probably shakes because it's at the limit, some people just shake.

As far as the groin pain, I had this. It was because my knees were sliding forward at the bottom (well, they were going forward for the entire descent). After fixing this, the pain went away and hasn't come back. I'd probably drop the weight by 5-10% and focus on bringing your knees forward in the first 1/3 of the descent and keeping them there until the last 1/3 of the ascent.

If the groin pain comes back I will do the reset and take that advice.

This morning I woke up, I felt fine. Perhaps the groin pain was a one time thing from my last workout?

[strongdaniel]

Sorry for the hiatus.

Some updates will follow.

[strongdaniel]

Thursday Dec 10

Squat
HB Warm up
OHSxDowelx5, 5x45, 5x45, 3x225, 225, 255

LB Workset
5x275, 5x275, 5x275

Press
WU: 5x45, 5x45, 3x85, 1x105
WS: 5x115. 5x120, 5x120, 4x120

115 felt so good, I got greedy and tried at 120. I need to pace my increases better so i don't burn out.

Squat Clean:
Warmup: 5x45, 3x95, 1x135
Singles: 160, 160 (powerclean=pc), 160(pc), 160, 160.
Sets of 3: 120x3, 120x3, 120x3, 120x3

Pullups: 8,5,4

Notes: On the press I am arching my back to much. Need to focus on taking a big breath, holding it in, and keeping my chest up.

275 was a big mile stone for me. 275x1 was my previous 1 rep max. Now that I am doing it for 5 with ease, I am now entering uncharted territory. I love this!

A little trouble with the squat cleans. Sometimes, when the bar gets heavy, I have trouble getting under it and it turns into a squat clean. :(. I am going to try to transition the cleans to something closer akin to the program. I was doing singles, with linear progression, before SS. I will continue to do 3 singles of 160, and 4 sets of 3 reps with increasing weight, until I catch up to 160. From there, it will be 5 sets of 3 reps of increasing weight.

[strongdaniel]

Sunday Dec 13, 2009.

This was an awful workout for me. I was rushed, and failed to complete worksets on two excersizes.

Squats:
1x280 (FAIL)
5x280
4x280
4x280
2x280

Bench:
1x200
4x200
4x200
3x200

Deadlift
5x275 (just barely!--I kept my hands on the bar, but there were 20 second pauses between reps-alternated the grips each rep)

This was my first workout with a weightbelt. I got a big, 4 inch, thick belt from BB.com. I can see how it works the abs, however I am not sure I like it. It keeps digging into my ribs or thighs, sliding around, etc. I felt it harder to breathe with it on, and because it kept digging into me during squats, it screwed up my reps. Also on deadlifts it did some sliding around, and was fairly uncomfortable overall.

Should I get a better belt, or will this just take so getting used to? I think a less thick belt might be easier to wear, but everyone insists on getting a thick belt.

[strongdaniel]

Tuesday, Dec 15, 2009.

Today's workout, I didn't use a belt. I have been eating like a demon since sunday's lame workout, and this was one of the most powerful and freshest workouts I've done since SS.

Squat
Warmup: 45x5, 45x5, 115,3, 165x3,
Worksets: 280x5, 280x5, 280x5

Press:
Warmup: 45x5, 65x5, 85x3, 100x2
Worksets: [I screwed these up. I was supposed to do 120 lbs, but i had an extra 2.5 on the right side my first time throught. So My second set, I switched the 2.5 lb weight to the left side to even things out]

122.5 (extra 2.5 on right)x5
122.5 (extra 2.5 on left) x5
125x5

Squat Clean:
Warmup: 45x5, 65x4, 95x2, 1x135
Singles: 160 (inadvertent pc), 160, 160, 160
Worksets: 125x3, 125x3, 125x3, 125x3

Chinups (got to keep my biceps fresh for the ladies, jk?)
8, 8, 7

BW: Approx 186, up from 177 6 weeks ago.

[strongdaniel]

Any of my Jewish brothers and sisters eating particularly 70's big for Channukah?

My parents and I had a Chanukha party earlier this week, and made a 22 lb brisket. I have an entire pot filled with the delicious stuff, soaking in a nice and fatty gravy, and have been wolfing it down all week.

With the Brisket, I've been eating it with a nice dollop of sour cream, some apple sauce, and some of the red horseradish. I try to fry up 3 or 4 friend eggs (with bacon) to accompany the beef and I've been drinking 24 oz of whole milk.

Cow, pork, eggs and milk---the breakfast, lunch and dinner of champions.

[strongdaniel]

Video of my last set of squats this evening. 5x280.

Tell me what you guys think!

http://www.youtube.com/watch?v=ci6_fo61rxI

[BigJavs]

DEEP squats! Only thing I saw from that angle was your knees coming in a bit when you come out of the hole. Other than that, looks good.

[strongdaniel]

DEEP squats! Only thing I saw from that angle was your knees coming in a bit when you come out of the hole. Other than that, looks good.

Thanks for the input. I'll try to focus on keeping the knees out.

Funny thing is that this weight would have literally crushed me six to eight weeks ago.

[stronger]

Cow, pork, eggs and milk---the breakfast, lunch and dinner of champions.

pork for Hanukkah? well ok.. :p

[radiator41]

Video of my last set of squats this evening. 5x280.

Tell me what you guys think!

http://www.youtube.com/watch?v=ci6_fo61rxI

Look down (as opposed to looking at yourself in the mirror) and shove your knees out. Also (I can't really tell because of the angle) but the bar might be high for the SS low back squat.

[strongdaniel]

pork for Hanukkah? well ok.. :p

Haha. I refuse to believe that god blessed mankind with the taste of porl, only to deny it to beloved children. I try to follow my family traditions, but once we're talking about not eating bacon, that's where I draw a line.

[strongdaniel]

Look down (as opposed to looking at yourself in the mirror) and shove your knees out. Also (I can't really tell because of the angle) but the bar might be high for the SS low back squat.

LOL, and I thought I was looking down. But now that you mention it, I am blatantly looking at the mirror. Good catch, kind sir.

[strongdaniel]

Thursday Dec 17, 2009

Last night in the gym I was really dreading my lift. My body felt tired. I drank my coffee and milk, reminded myself not to be a pussy, and fought my way through the work out.

Squats
285x3x5. These were tough. First set there was major groin pain (this keeps recurring, argh). I fought through it, made sure my knees weren't coming forward and that my hips were open. By the last set, shit felt good. I'm also not warming up with the high bar any more. The lower position is starting to feel so natural that the high bar warmup is becoming a hinderance. I'm getting closer to 300, which means I'm closer to three plates. Therefore I will be closer to four plates. Very excited.

Bench Press
After back to back sessions of failing to complete my 200lb bench press, this week was relatively easy.
200x3x5

Deadlifts
285x1x5
My deads finally have caught up to my squat! Maybe this is not a good thing, however, as it only happened as a result of my squats stalling one session. That said, my grip is getting a lot stronger. I was able to warm up at 240 lbs without a mixed grip, whereas in the past, I had to mixed grip starting at 225 lbs. The fat gripz are really working.

Chins
8, 3, 3.
I was hurrying to get out, so I didn't have proper rest in between sets.

[strongdaniel]

Stuff I'm eating

-Half a pound of beef brisket
-Potato Latkes (with apple sauce and sour cream)
-6 fried eggs, smothered in cheddar cheese, 4 (small) pieces of bacon, bread with butter and jam, washed down with 24'oz of whole milk.

[strongdaniel]

Video of me deadlifting

The weight doesn't feel too heavy and I feel like the form is good. Then again, I am a moron when it comes to correct form, so if you see anything that needs fixing, don't be shy:

http://www.youtube.com/watch?v=OKmgjBr7_RE

[strongdaniel]

Well, tonight was a shit workout. I left it feeling like a moron and a pussy.

I feel like a moron because this was my 4th workout in 7 days (I've been going every other day). I should have been smart and rested an extra day before going in the gym.

Warming up, when the bar got heavy, it just did not feel right on my back. I feel this pinching pain on the left side of my neck and on my left shoulder, and on the left side of my upper back. FUCK.

I got up to 290 on my work sets today:

Set 1: 0x290 (had to set it down on the rack)
Set 2: 4x290
Set 3: 5x290
Set 4: 0x290 (had to set in down on the rack)

Shoulder press:
5x45 and then I called it quits cause of the pinching sensation in my shoulder

Cleans:
Did not try.

So in 1 hour, I essentially had 2 productive work sets. FuUUUUUUU.

I will give myself a little extra rest this week, though I'm not sure that's why my left shoulder/neck/back feel like crap. I am pissed at this failure of a workout, and am motivated as hell to eat, sleep and push past it.

[strongdaniel]

I went back to the gym this morning and finished the workout I failed to complete yesterday.

Squat:
Warmup
2x290
I think I might be hitting one of those famous sticking points?

Press
3x125
4x125
3x125
2x125
(previous best 5x125 for one set)
Fuuuuuuuuu

Squat Cleans
160x1 (previous pr)
160x1 (previous pr)
160x1 (previous pr)
130x3 (pr)
130x3 (pr)
130x3 (pr)
130x3 (pr)

Chinups
8

Dips (just to test myself)
0

Roman chair leg raises
8
7

Weight...when I started I was roughly 180 llbs
Today at 5'8, I weighed in at 194 lbs. Up 10 lbs in a months!
Since SS, I am up 14 lbs of body weight.
+25 lbs on my shoulder press worksets
+ 15 lbs on my bench worksets (meh)
+ 60 lbs on my squat worksets
+ 60 lbs on my deadlift worksets
+ 35 lbs on my squat clean work sets
Chin up ability is pretty much the same reps.
I wish my lifts were going up more relative to my weight, and I've added a lot of fat (six pack is gone), but I'm going to do what I have to do to get strong, and worry about body composition after figuring out how strong I can get with linear progression.

That said, though this may come off as 90's small, I do intend to get my body composition back to what it was pre SS, at some point in the year to come. Does anyone know how much strength gains tend to be maintained when someone reduces their body fat?

[Sami]

Video of me deadlifting

The weight doesn't feel too heavy and I feel like the form is good. Then again, I am a moron when it comes to correct form, so if you see anything that needs fixing, don't be shy:

http://www.youtube.com/watch?v=OKmgjBr7_RE

In your initial setup, you've got the barbell over your toes, not mid-foot. Watch the bar drift back towards you as it comes off the ground. But you set it down in the right place so the rest of the reps were in the right place.

Try a little harder to extend your back.

[strongdaniel]

In your initial setup, you've got the barbell over your toes, not mid-foot. Watch the bar drift back towards you as it comes off the ground. But you set it down in the right place so the rest of the reps were in the right place.

Try a little harder to extend your back.

Yeah, you're right about the that lack of midfoot during rep 1.

If I kept my chest more upward, would that lead to more back extension?

[strongdaniel]

Squat
290x3x5
Video of my last set:
(http://www.youtube.com/watch?v=ZQ3H6LAxVuY)

Bench
I finally completed my 200x3x5 so I moved up to 205.
205x1
205x4
205x0

Major fail on this lift. Experiencing some left elbow pain.

Deadlift
295x5 (double overhand on the first rep, alternating grips each subsequent rep)

Because I didn't get sufficient volume on my bench, I proceeded to do dips.
5 reps
5 reps.

Notes: my squat stance has been gradually widening. Finally gripping the bar, with the thumb over. This, combined with taking a wider grip, has reduced my neck, trap, shoulder pain considerably. Squatting feels alright again.

I used a sissy belt my gym had, and found that it didn't interfere with lift like the leather belt I got from bb.com. Unless there's a good reason not to, I think I am going to start lifting with a velcro style belt, because the leather one's are just too uncomfortable for the time being.

[strongdaniel]

Last evenings workout wasn't what I had exactly hoped. My gym was closed, so I found a 24 hr bodybuilder gym nearby where I live. Lots of quarter squatting and bicep curls, but I had the squat station all to myself (unfortunately the height of the rack part was a bit high, so I wasn't able to squat to the low depth I usually prefer). My hip pain has finally gone away, hopefully for good, but for the first time I was feeling some strain at my knee.

Squat:
2x295
4x295
4x295
4x295
I tried again, to get to 15 reps, but I failed.
0x295.

Press (I was really feeling the groove, but the bar was moving slow)
5x125
5x125
5x125

Squat cleans (the bar is getting heavy on these motherfuckers)
135x1
135x3
135x3
135x3
135
135

Chins
1
3
3
3
3
3
Total=16

[strongdaniel]

Saturday 26th
Squats (with belt---I am liking this)
295x5
295x1+4 (I had to rerack and reset my position after the first rep---can I count this as a complete set?)
295x5

Bench Press
205x5
205x4
205x5 (my spotter helped me, despite my protests)

Sunday 27th
Deadlift
Warmups with fat gripz
305x5 (with belt)
155 lb fat grip dead lift every minute on the minute for 5 minutes.
My arms are really feeling beat up. On bench press, my left elbow is killing me. And squats are hurting my shoulders, despite my having switched to a low bar stance. Hope to figure out this issue soon.

[BigJavs]

curls really helped my elbow issues. i'm really starting to consider them a prehab exercise.

[strongdaniel]

Call me Lindsay Lohan, because I've spent my entire day lying in bed and vomiting.

I think I might have food poisoning and I haven't eaten anything since yesterday. Any suggestions for how I should proceed?

[strongdaniel]

curls really helped my elbow issues. i'm really starting to consider them a prehab exercise.

Like the barbell curls suggested in SS?

How often should I work them into my routine?

[TartanEagle]

Look through BCS's log. He had the same issue.

[strongdaniel]

Sorry for my recent absence.

The last week has been a bittersweet week in the gym. On one hand, I've hit certain milestones I had been dreaming of when I started this program, but I haven't been eating enough, have been experiencing new levels of aches of pains (perhaps this is explained by the insufficient eating), and have thus experienced my fair share of stalling.

Ok. Enough excuses this is what I've done:

Dec 30
Squat
300x5
300x5
300x5

Press
130x3
130x4
130x3

Squat Clean
135x3
135x3
135x3
135x3
135x3

Jan 2
Squat
305x5
305x5
305x5

Bench
205x5
205x5
205x5

Jan 3
Deadlift
315x5

Barbell Curl
8x65
8x70

Jan 5
Squat
5x310
5x310
5x310

Press
3x130
0x130
0x130 (stalling when the bar passes my nose)

Jan 7
Squats
315x5
315x2

Bench
Was unable to get past 185lbs on my warm up. Major elbow/bicep pain.

[Mr.City]

Nice job on the 300 squat. And don't worry, you'll master 3 plates soon.

[Sami]

Nice job on the 300 squat. And don't worry, you'll master 3 plates soon.

He did. Jan 7th. 315lbs.


EDIT: Oops, "master". My bad.

[strongdaniel]

He did. Jan 7th. 315lbs.


EDIT: Oops, "master". My bad.


Sami, Mr City,

Thank you good gentleman for the encouragement. It's always great to get positive feedback, when you're busting your ass trying to get better.

[strongdaniel]

Jan 8, 2009

Deadlift

325x5 (this was one set, however, there were very long gaps between reps)---the whole set took 90 seconds, which to me seems a little too long to count as a completed set. Thus, rather than increasing my weight by 10 lbs, I'll increase it by 5 lbs next week.

Bench
Warmed up again
Got 1 rep of 210
Got a few reps of 205.
Experienced horrible pain in my forearms and elbows.


I read through BCS' log, and though I was encouraged by his rehab, and convinced by his emphasis on doing more curls, am still not sure what to do about my bicep tendons.

Right now, I am not able to comfortably get through my bench press, and my overhead press is stalling. 5 lb jumps might have been what killed me, and I need to get some microplates. Also seems like an appropriate time for a reset. Perhaps 6 sets of pressing motions every 2 weeks is more than my body can handle right now.

I need to find some modification for my pressing motions that will allow me to work out right now. And am willing to approach this with an open mind. Does anyone have any programming suggestions for the short term (Next 1-4 weeks)?

Awaiting the intelligent, well articulated responses this you all are known for.

[strongdaniel]

Squats
315x3--could have done more, but wanted to be careful with my shoulder
315x3---ditto
315x2, failed

[strongdaniel]

1/11/2009

Press
130x2
130fail
125x2
125x3
125x3
125x2

I've clearly regressed on the press. Time to deload, and build back up with microloads?

Power Clean
Wanted to do squat cleans but had some trouble getting under the bar.
I cleaned the bar each time I pressed 125.
125+press
125+press
125+press
125+press
140x1
135x3
135x3
140x3
140x3

Ugh. My progress is stalling on all of my lifts. Must. Eat. More.

[strongdaniel]

Could a moderator please switch this log to the Starting Strength logs?

[strongdaniel]

We'll I'm six pounds short of being an adult male, and it's been tough getting the scale to budge. I'm starting to stall on most of my lifts, so I realize that it's time to try to get more food in. Until I start gaining weight again, it's going to be hard to add strength. I've always been a good eater, and this weight gaining thing is harder than I though it would be.

Wed. Jan 13th, I tried to bench. As I've mentioned, I've been having some serious forearm/bicep issues with my bench, and experimented with wider/narrower grip. For over two weeks now, I've had forearm issues on my left arm prevent me from hitting weights that were easy over a month ago. At this point, is it time to make the conclusion I am injured? If so how do I proceed? Do I approach it as if it were a muscle belly injury? Do I take some time off from benching? I am at a loss.

Warm up sets to 205
205x0
185x1----forearm pain made it impossible to do more.
155x5 with considerable pain

Friday Jan 15th
Deadlift 335x3 (first incomplete set thus far)
Dips (to make up for lack of bench)= 5,5,5

[strongdaniel]

I am going to deload my weights.

-Bench seems like its out of the picture for the time being. Should I alternate between press and dips? Press and pushups? Press and light weight bench?

-5% deload on the squats? 10%? What do you guys suggest?

-Deload the deadlift? I just hit my first week where I failed. That said, I've been alternating deadlifted every other work out (3 times/14 days), so perhaps the deadlift has been overstressing my body?

-Time to transition from the basic novice progression? Which novice progression should I switch to? The advanced novice progression perhaps?

I'm all ears, folks. Thanks in advance for any advice you all might have to offer.

[August West]

-Deload the deadlift? I just hit my first week where I failed. That said, I've been alternating deadlifted every other work out (3 times/14 days), so perhaps the deadlift has been overstressing my body?


If you've only failed once, might as well try to get it again at the same weight next time. Deadlifts feel so much harder to me when recovery has been out of whack, so if that was the problem then next time you might go into it feeling a lot better and just crank em out. And if you're thinking about reducing deads to once a week, I recommend the Onus Wunsler plan that Rip lays out in SS and PPST - I just switched to it recently with my deadlift at 325 and so far it has felt great. Good luck getting the elbows back in order and staying healthy.

[strongdaniel]

Jan 18, 2009

Squats
285x5x3 (this felt hard--both muscularly and cardiovascularly---I was WINDED). What the hell is wrong with me?

Press
115x5x3 (tough, but I should be able to handle 120x5x3.

Cleans
Gym closed before I could get to these.

[strongdaniel]

Jan 21, 2009

Boy does my back feel tight.

Squats
3x5x290 (these again did not feel easy---I am heavier than ever, but am feeling weak). Wasn't thrilled with my form. I was hitting great depth, with hip drive and knees out, but I was also coming up unevenly for a few reps. After the set was way too beat up to try deadlifts.

Bench
3x5x185.
Got these done without pain for the first time in a month. I feel I've lost a lot of strength though (I guess this is understandable). I asked a trainer at the gym to check me out, and he figured something crucial out. My elbows were not directly underneath my wrists and this was likely the culprit causing my pain. Hopefully I can get back to 205 soon, and then from there, make my way to 225. I'm going to go for 5 lb increments up to 205, and then start microloading.

This afternoon I'm going to go hit the dead-lift.

[strongdaniel]

Friday
Deadlifts 5x340

Followed by a circuit of pullups followed by pushups/situps/back extensions.
I hit 33 pullups over reps of 3, 4, or 5.

Saturday
Overhead Press 3x5x120

I feel thrashed, but have been doing some good eating.

[strongdaniel]

Monday, January 5 2009
Squats
295x3x5

Weight=(x-4), where x=the weight of an adult male.

[strongdaniel]

Bench
190x3x5 struggled to lock out on last rep, but got all 5 clean. Pain has subsided, but I am clearly weaker. This was easy the first timr around, IIRC.

Cleans
3x135
3x140
3x140
3x140
3x145

[scotty022]

Hi. Just saw your log. Looks like you're going through some frustrating times.

I have two suggestions for your eating: shakes and olive oil. At least one should work, if you're not doing both already.

For the olive oil: one tbsp is 120 cal. Four tbsp with each meal adds 1400 cal/day.

For the shakes: I make mine with a quart of milk, two scoops of whey powder, frozen fruit, and a good bit of canola oil. The oil is tasteless, so the shake is delicious, and I find that between the milk and the fruit, I'm back to hungry pretty fast, given how much protein/calories in it.

Good luck. And keep your head up--compared to me, you're strong like bull.

[strongdaniel]

FUCK YOU NEW YORK SPORTS CLUB AND YOUR INFERNAL HEXAGONAL WEIGHTS.

That is all for now. I squat and press later today.

[elievan]

FUCK YOU NEW YORK SPORTS CLUB AND YOUR INFERNAL HEXAGONAL WEIGHTS.

That is all for now. I squat and press later today.

haha, i go to nysc, what happened with the weights?

[strongdaniel]

I managed 300x5, 300x5, 300x5. Gone are the shoulder issues that plagued me (wider grip, but not too wide. deviating from SS, by wrapping my fingers entirely around the bar)-- this is allowing me to transfer strain from my forearms and shoulders (which I can't handle) to my wrists (which I can handle).

I'm in the suburbs tonight, because I have to take my mother to physical therapy in the early AM, so I only had an hour to work out. Tomorrow, I'll go back, and hit overhead press and dead-lifts.

[strongdaniel]

haha, i go to nysc, what happened with the weights?

Seriously, what the fuck is up with NYSC's weights. At the majority of the branches, they have those idiotic, hexagonal plates. How do you deadlift those fuckers? What an irrational shape for weights. God fucking damnit. Every time the bar hits the floor, it's at a slightly awkward angle, and you have to move around, and fuck your back angle up, and then reset shit, every fucking time you do a rep.

Last time I checked, lifting weights wasn't doing yoga. I don't give a shit about being one with the weights, or accepting imperfection in the world. I want to be safe, have my weights symmetrical with my body, get strong and not get hurt. This is the sort of shit that makes me so angry, I sometimes contemplate just staying in my apartment, doing body weight hindu squats and quitting my gym. Bunch of fucking morons NYSC is.

Who's with me? I know I can't be the only one.

[strongdaniel]

Just weighed myself. I know my weight gain hasn't been miraculous, but I probably out-gained a lot of pregnant ladies in the last 2 months. I'm willing to take any of them on in a fight.

199 lbs. Damn I'm close.

[strongdaniel]

Good news and bad news.

Bad news: someone last night either stole my belt from the gym, or accidentally took it. For the time being, I will naively believe the latter occurred. I've express ordered a new belt, and will squat again as soon as it arrives.

Good news: I was able to proceed with training this evening, using a shitty non leather, velcro belt.

Deadlifts: these were incredibly draining on me. On my last set, I felt complete exhaustion.

5x350 (pr).

Overhead press--I cleaned these to my chest. I think cleaning is very beneficial for the press, and will start making this a habit.
5x125 (previous pr)
5x125 (previous pr)
5x125 (previous pr)

[strongdaniel]

Squats
305x5
305x5
305x5

tomorrow morning I'll get in and do cleans and bench.

[Gottatri2lift]

I am with you on the shitty hex weights. I bought rubber 45s and doing the math to figure the weight fucks me up every time, b/c I can't use the hex 45s.
My gym lets me store the weights in a cleaning locker, maybe you could do the same... Or buy some round metal 45s engrave your name with a Dremel and 'gift' them to the gym so you do not have to lug them from your trunk to the gym.

Congrats on 199 - it is a mile stone.

[strongdaniel]

I weigh 202 lbs. I am an adult male. I have gained 25 lbs in 2 months.

Bench-- 195x5,5,4 (should I repeat this weight next time, or go for a 3 lb jump?
Cleans--145x3,3,3,3,3 (form wasn't ideal...my feet often landing with one in front of the other, but the bar was arriving at my chest, in a straight line...time to start microloading this bitch)

[strongdaniel]

I am with you on the shitty hex weights. I bought rubber 45s and doing the math to figure the weight fucks me up every time, b/c I can't use the hex 45s.
My gym lets me store the weights in a cleaning locker, maybe you could do the same... Or buy some round metal 45s engrave your name with a Dremel and 'gift' them to the gym so you do not have to lug them from your trunk to the gym.

Congrats on 199 - it is a mile stone.

Nice suggestion. I will inquire into whether such a donation would be possible.

I don't have a car, so carrying those bitches from my apartment through wintery New York, would be awfully difficult. Not to mention, people in my lobby and neighborhood would certainly think I was an insane person.

[Magnetotail]

Was the missed rep on 195 (bench) because of a form issue, or because you didn't feel too great that workout generally? Or was it because everything was good enough but you just weren't strong enough?

If the former, then take the jump. If the latter, try the weight again.

I missed the last rep on a press last week, but have moved up twice since without redoing the weight I failed. I just felt off the day I failed.

[strongdaniel]

Was the missed rep on 195 (bench) because of a form issue, or because you didn't feel too great that workout generally? Or was it because everything was good enough but you just weren't strong enough?

If the former, then take the jump. If the latter, try the weight again.

I missed the last rep on a press last week, but have moved up twice since without redoing the weight I failed. I just felt off the day I failed.

The bar was still inching its way up, ever so slowly, when my spotter used his pinkies to give the bar a little boost up. I assume the bar would have gone up all the way, but I have no way of knowing.

As he was putting his hands on the bar, I was barking, "get your hands off the damned bar! Stop!"

[strongdaniel]

Squats: 310x5,5,5
Overhead press 128x4,5,5. The failure during set one, was due to losing my balance as the weight was coming up and bailing. I definitely had the strength to hit 5,5,5. Next time I plan to hit 130x3x5, my former stalling point.

[strongdaniel]

Feb 7, 2009

Deadlift
360x2
360x1

Pullups: 5
Chinups: 5,5

Wow, only a ten pound jump on deadlifts, after 8 days of rest. I really didn't expect such a drop in reps.

Since I accomplished 350x5 last time, should I perhaps try 355x5 next time I go?

Also seen in my gym: A tall skinny, 90's small guy walks into the gym. He's wearing crap shoes for lifting, but goes over to the squat rack. Starts cleaning and jerking around 175 lbs. Does about a rep every 2 minutes for about half an hour and leaves. Solid!

[Mr.City]

Nice job hitting 200 lbs.

[strongdaniel]

I got to the gym late this evening, so I only managed to squat.

Weight= 201. But I was completely dehydrated all day and felt like shit. So my true body weight is probably heavier. Really irregular sleep last evening, and my apartment is blasting enough central heat to covert the edifice into a sauna. I was also so excited and nervous about squatting 315 that I couldn't manage to calm down and sleep.

This was by far the hardest set of squats I've done in my life and I felt completely completely spent. Someone also recently stole my belt, and so I'm learning to adjust to a new one. I can't put my finger on it, but I hate this new belt for some reason. It's too flimsy, it's a struggle to get the prongs in the holes and it takes 90 seconds to get out of.

Drumroll.

315x3x5!!!

As I was squatting on my last set, in the hole on rep 2, the gym closed and the lights went out. The trainer in the gym yelled at the other trainer to get the lights back on so I could see. Unfortunately, the light controls were on the other side of the building, and there wasn't enough time to get over there. It was still dimly lit though, so I was able to get my bearings enough to safely finish the set.

On my last rep, I was down perhaps lower in the hole then I expected, and had no energy left. I was literally surrounded by darkness. I tensed my abs as hard as I could, pressing them hard into the belt, made it out of the hole, all the while, the trainers are now screaming at the top of their to encourage me to complete the set. My legs are shaking violently, but somehow I arrive out of the shadows, stand up straight, and the two trainers rush in to help me rack the weight so I don't die.

To me, 315 isn't the most weight in the world, but the people who were around have noticed how hard I've been training, and after helping me rack the bar (better safer than sorry), I got some high fives and woots.

I was psyched when I hit 200 lbs bw, but so far 315 feels like my biggest accomplishment I know it's just a 5 lb increment above 310, but it was also the weight where I hit a sticking point, and felt like a dragon I had to kill. Now it is good and dead and I am strong and kicking.

I'm going to take the next hour to binge on milk and beef and then enjoy a good night's sleep.

[EJLouis]

315x3x5!!!

Congrats! That's effin' awesome! Sounds like a good gym.

[PVC]

Nice job man! Now the real question is...what are you going to do about the name of your log?

[Tim]

Congratulations, great story!

[strongdaniel]

Nice job man! Now the real question is...what are you going to do about the name of your log?

Haha. I didn't even realize it was possible to change the name of my log.

Here are some contenders:
-Strongdaniel Prepares To Defend Our Homeland From Impending Zombie Invasion
-Lifting Heavy Shit and Eating Irresponsibly Enormous Quantities Of Beef.
-Toning Up With Yoga And Pilates
-Drinking Milk and Taking Shits

[strongdaniel]

Congrats! That's effin' awesome! Sounds like a good gym.

Thanks. Overall, I hate the chain, because it is filled with bicep curlers, nautilus machines and subpar equipment, but some of the trainers at my gym are phenomenal. I use two different branches, depending on whether I'm working out from home or for work. At one branch (the one I was at tonight), the trainer who spotted me was a star high school sprinter, in his last year of PT School, now runs marathons, but benches 225 for decent reps, and snatches a good deal of weight (around 150).

The other branch I train at, has a mixed martial artist who squats 405 with good depth, a former powerlifter who claims he had an 1800 total (I doubt he's exaggerating much) and a former college linebacker who is a beast with weights and very knowledgeable. of course, there are other trainers there who are into silly bullshit, but I'm lucky to be at a gym with such intelligent staff.

[strongdaniel]

Bench: 199x3x5. Felt much better than my 195 set last time. Even my final rep came up fairly easily. I'll go up to 202 next time and then 205.

Power Cleans: 150x5x3 (pr). I meant to microload these fuckers, but I forgot my microplates at home. Went up 5 lbs and completed these with complete ease. 5 sets in under 13 minutes.

[strongdaniel]

Video of power cleans:

http://www.youtube.com/watch?v=F7cyHj_qZDs&feature=channel


Any critiques or suggestions?

[strongdaniel]

Squats:
320x5
320x3 (My weight fell too far forward on rep 4 and I had to rack the weight on the safety)
320x5

[strongdaniel]

Didn't have time this weekend to work.

Today, so far.
Squats
320x5
320x2
320x5
320x4 (could have gotten one more rep, but pussed out)

[strongdaniel]

After my workout yesterday, I managed to under eat throughout the day.

I woke up with seriously bad DOMS.

What can I do to rectify this situation? I've been eating like a champ all day, but feel afraid. Some one reassure me that one day of underrating isn't that bad.

EDIT: I should also add I drank a bottle and a half of wine shortly after training. My date was knocking back glasses like a champ, and I felt obliged to keep up.

[Sgsolberg]

You'll survive. I always train through DOMS, and it hasn't killed me yet.

[strongdaniel]

You'll survive. I always train through DOMS, and it hasn't killed me yet.

Good news. I plan to man up, squat some more, eat my chinese food and drink my milk.

[strongdaniel]

OHP
131x4
130x2
Think I made too big a jump. My left bicep and lower back don't feel right.

[strongdaniel]

Friday
Squats
325x5
325x4,f
325x0f
325x3
Total=12

Bench
201x3x5

[strongdaniel]

mon 22
squat
325x3
325x5
325x5

starting to truly understand rebound.

tuesdat 23
ohp
129x5
129x5
129x5

would love to get more lifting time in, but am out of town for work. 17 hr days. barely able to squeeze in food and excersize as it is.

[strongdaniel]

Squats (third failed set--last work set was 13 reps of 325)
2x235
3x325
2x325

Bench (previous 3x5x201---first set)
2x202
3x202
2x202

As my log shows, I haven't lifted a lot the last week, and had a 10 day gap between the last time I benched and an 8 day gap between the last time I squatted. Is this weakness on my lifts just the result of a week layoff from much lifting? Should I reset squats or give them another go at 325?

[misspelledgeoff]

Your last weight log was 2/09 @ 201. How much do you weigh now?

Oh and how tall are you?

[strongdaniel]

Your last weight log was 2/09 @ 201. How much do you weigh now?

Oh and how tall are you?

5'8, 203. Haven't gained much weight at all this month. I've been eating the same amount of calories as usual, but the scale isn't moving up...

[strongdaniel]

Guess I need to eat more?

[misspelledgeoff]

That's what I'm thinking. I probly wouldn't expect to gain weight at the rate you did in the first two months of training. But I doubt 2 #'s of weight gain in 1 month is enough to fuel recovery at the weights you are getting too. Just my opinion tho.

Great work.


Guess I need to eat more?

[strongdaniel]

That's what I'm thinking. I probly wouldn't expect to gain weight at the rate you did in the first two months of training. But I doubt 2 #'s of weight gain in 1 month is enough to fuel recovery at the weights you are getting too. Just my opinion tho.

Great work.

Ok. Will do.

I begin training this week for a 6 mile race that I'm doing in early may to raise money for wounded warriors. I am going to make it a mission to gain 10 lbs from today, until the day of the race.

Time to get back to eating.

[strongdaniel]

I left some workouts out.

I failed to hit 5 reps on a 355lb deadlift for the third straight workout. It's time for me to reset the deadlift for the first time

I failed a 325 lb squat for the third straight workout (I got up to 5,3,5) and ended up with 2,1,1.

A powerlifter visiting my gym saw my bench and gave me some good pointers. He noticed my hands are too far in, and my bar path is at an angle.

I corrected it, and got 5,3,5 on the bench at 202 lbs.

I reset the squat at got 295x3x5.

[strongdaniel]

Now that I'm training for this race I think I'm going to switch my program up to something akin to the Wichita falls program.

M/T
Squat 3x5
Bench 3x5
Deadlift 3x5
"Metcon"-running for under 30 minutes.

Th/F
Squat 3x5
Press 3x5
Clean 3x5
"Met con"-running for under 30 minutes.

Is doing a dead-lift/week too much work? I have found a deadlift per week fairly taxing. So perhaps I could do a cycle per 4 workouts of Deadlift, Pullups, Clean, Chinups?

Thoughts on this program?

Since running is going to tax my system, I am increasing my caloric intake. I hope to gain a few pounds over the course of my running training to combat strength loss...

[strongdaniel]

Cleans 155x5x3
Press 130x3x5
Chinups: 5,5,5

Yes!!! Made it to the 130 mark!!!

[strongdaniel]

Cleans 155x5x3
Press 130x3x5
Chinups: 5,5,5

Yes!!! Made it to the 130 mark!!!

Running:

200m trot
200m walk
400m trot
400m walk

400m trot
400m walk
400m trot
400m walk
400m trot
400m walk

2.25 miles

[strongdaniel]

Lifting on sore legs from running was not the least bit fun.

3x5x300lbs.
ow

[strongdaniel]

Ran .7 miles to my gym where I was planning to bench and do pullups. When I got there, the ENTIRE WEIGHT AREA WAS CLOSED OFF!!!! :mad::mad::mad:

Pleaded with the manager of the gym to let me bench, was unsuccessful and ran .7 miles home.

Feeling some soreness in my calves, but aside from that I feel alright.

[strongdaniel]

I got greedy on the bench press today. After going 5,3,5 at 202 lbs, I decided to jump to 204 and was punished for my hubris

Squats 305x5rx3s
Bench 204x4, 202x4, 200x4 WTF

[strongdaniel]

Friday:
Deadlift: 5x325
Chinups: 5,5,5

Saturday
Press: 131x5,5,5

Monday:

Squats 310x5,5,5
Pullups: 5,5,5 Chins: 4


Tuesday
Bench: 202x5,4,5 Time to reset?
Run: .5 miles, 1 mile (approx 11 minutes, barely noticable shin splint pain)

I'm not good at running...but I'm starting to be able to run a mile without hurting myself...

[strongdaniel]

Thursday
Squats: a surprisingly easy 3x5x315
OHP: 3x5x132 (bad form break down on last rep but managed lockout)
Cleans: 5x3x160

Friday:
Chinups: 5,5,5,5
1 mile run: 9:30
1 mile run: 9:40

[strongdaniel]

I came into the gym today to bench, but all the benches were occupied.

Instead I did 5x5 dips.

[strongdaniel]

After meeting with an infuriating client for 4 hours, on monday I was full of righteous fury.

Squatted 3x5x320, which is technically a new pr. After my first set, I got asked for the first time whether I was a powerlifter. I answered, "I don't know," but that was definitely a great motivator. My set was really hard, but I kicked ass and pulled through.

Tuesday:
Bench 3x5x202 (pr after 2 failed attempts)
Pullups: 3 Chinups: 5,5,4

[strongdaniel]

Monday
Back after a week long layoff.

Squats 325x5,5,2
Bench 203x4,3

I think I regressed from my lay off. Too much travel not enough sleep.

[strongdaniel]

Tonight

My belt disappeared so I had to deadlift without it.

5x340. Felt surprisingly easy.

Chinups: 5,5 Pullups: 5

I am painfully sore from squats last night. Been having trouble eating as much as I want to. Stress + things going on in my life have really killed my appetite.

[strongdaniel]

Tonight

My belt disappeared so I had to deadlift without it.

5x340. Felt surprisingly easy.

Chinups: 5,5 Pullups: 5

I am painfully sore from squats last night. Been having trouble eating as much as I want to. Stress + things going on in my life have really killed my appetite.

I've been dealing with some nagging hip pain. I was having trouble last friday on my last warm up set, and ended up doing 315x3,2,1 just to get a little training stimulus.

Monday I went back and did 320x3x5. Tonight I hope to bench and clean.

Ugh. My lifting has been intermittent lately. I've been a pussy.

[strongdaniel]

This weekend:

Bench 203x5,5,2. I can't seem to get past 203. Fuuuuuuu.

Squat 325x5,5,5 (pr).

[strongdaniel]

This evening.

OHP: 133x5x3 (pr)
DL: 355x5 (pr)

This was the second half of my workout I started saturday. I've been operating with major time constraints and scheduling hassles as of late, but I'm trying to keep progressing despite less time than I'd like.

[Mr.City]

I see you've been dividing up sessions.

[strongdaniel]

I see you've been dividing up sessions.

Yeah. I realize that makes me a bitch, but it's the only way I've been able to make gym time work as of late.

I'm trying to get an A and a B session in at the very minimum every week.

[Mr.City]

Actually, I wish I could try that, but my schedule won't permit me.

[strongdaniel]

Squats: 330x5,5,5 (pr)

I really wish I had the time to do full sessions. Though, I plan to reset my bench tomorrow, it feels great having set prs in squats, deadlifts and overhead presses this week. Haven't had this many prs in one week in a while.

[Mr.City]

Nice job, Strongdaniel. It seems everyone is blowing past my 335 squat though.

[strongdaniel]

Nice job, Strongdaniel. It seems everyone is blowing past my 335 squat though.

I will take that as a challenge, Señor City.

In all seriousness, though, thanks for your continued encouragement.

[strongdaniel]

Bench reset: 3x5x185
Pullups: 3x5
run: .7 milesx2

[strongdaniel]

Weight=206?

Squat: 335x5x3.

My lower back, hips and thighs felt like shit afterwards. My lower back in particular was tight in a way I've never before experienced.

Not to be a wahhhhmulance caller, but is this time of feedback worth paying attention to?

[strongdaniel]

As I warmed up for presses, my back was tight across my spinal flexors.

I made it through presses just barely, straining my left hamstring on set 1 and my right glute/ham on set 3.

OHP: 134x5x3
Pullups: 6 Chins 6,6

[strongdaniel]

After a successful set of 3x5x335 last sunday, this evening I had no gas in the tank.

A horribly mediocre squat performance.

340x0,1,1

[AlphacityLC]

Are you doing the Tough Mudder?

[strongdaniel]

Are you doing the Tough Mudder?

I trained for the tough mudder up until three weeks ago. My friend and I were 20th on the wait list to get tickets and were told we were very likely to get in. But almost nobody dropped out of the race.

Sadly it fell through. I will try to do it this fall somewhere before I enter law school.

[strongdaniel]

Squat 340x3,3,0,3
Bench 190x5,5,5

[strongdaniel]

Weighing in at 205.

Deadlifted 370x5. Whoooeee. I think my back was rounding on the last two reps.

Pullups: 6,5
Chinups: 5,1

[strongdaniel]

Last Friday---

OHP 3x5x135

Monday
Squat 340x1,0,3
Third time to fail. Time for third reset of squat.

Tuesday
BP: 3x5x195
PC: 4x3x160

[AlphacityLC]

I trained for the tough mudder up until three weeks ago. My friend and I were 20th on the wait list to get tickets and were told we were very likely to get in. But almost nobody dropped out of the race.

Sadly it fell through. I will try to do it this fall somewhere before I enter law school.

Word. I did it. It was a blast -- though I put off starting SS until after the race (as you can see I'm new around here).

I will probably do the one in NJ this upcoming November -- it's pretty close to my parents place...but it's super long by comparison (13 miles).

[strongdaniel]

Word. I did it. It was a blast -- though I put off starting SS until after the race (as you can see I'm new around here).

I will probably do the one in NJ this upcoming November -- it's pretty close to my parents place...but it's super long by comparison (13 miles).

Yeah, I have no interest in a 13 miles run.

Congrats on tough mudder though. Looked like a brutal brutal race and would have loved to do it.

[strongdaniel]

Squat: 3x5x325 just barely
OHP: 136x5,3,5
CU: 5,4,7

[strongdaniel]

To do after I get back from out of town this weekend.

1. Learn how to make Chicken Tikka Masala.
http://indianfood.about.com/od/chickendishes/r/chickentikka.htm

2. Figure out my next program. Probably texas method.

[strongdaniel]

Sorry for not updating lately. Lifting has been erratic the last week.

Sq 5x330
BP 200x5,4,5 (some bounce to get through last set)
PC: 165x3,3,3,3,3
PU: 3 (rings), 6, 5, 3, 1=18 BW=204

[strongdaniel]

Squat 335x1,4
Bench 3x5x200
Dead 5x375, 1x405!!!!
Pullups 5,5,6,5