Semper teneo

[semperteneo]

starting strength log:

starting weight as of 12/5/09 - 162.8, doing the whole milk thing, otherwise just eating as it comes and getting plenty of rest. motivation factor, 22 month old son and my wife misses my "bubble" butt which grew to existence after 30 days of starting strength done earlier this year. last time through got to 225 lb squats (my point of reference) and had yet to fail a rep. stuck with KG bumper plates at the gym i'm at now, which isn't exactly a bad thing. looking forward to some serious strength gains again.

12/2/09:

test weights of

55 kg squat (2.5 kg increments)
45 kg bench press (2.5 kg increments)
110 kg deadlift (5 kg increments)

no rest between sets for test days

12/4/09:

57.5 kg squat 3x5, check
35 kg press (2.5 kg increments)
30 kg power clean, insane amounts of practice to work on form. nice bruising to collar bone, probably somewhere around 100 reps, some from "knee" height, mostly from the ground


12/7/09:

60 kg squat 3x5, check
47.5 kg bench 3x5, check
115 kg deadlift 1x5, check

[misspelledgeoff]

squats + milk = bubble butt

welcome back to SS!

[semperteneo]

12/10/09:

squats - 3x5x62.5
press - 3x5x37.5
power cleans - 3x5x45 (was just practicing and worked up to this, will stick to the 5x3 in the future...)

[semperteneo]

12/11/09:

squat - 65x3x5
bench - 50x3x5
deads - 120x1x5

everything felt good. 264 lb deads felt awesome, though i wish i wasn't so damned lanky sometimes. measured my "wingspan" today at 6'4" at 6' tall.

forgot to make note that all warmups are based on the spreadsheet floating around.

[semperteneo]

squats + milk = bubble butt

welcome back to SS!

LOL! last time i got stretch marks on my ass. friggin' hillarious!

[semperteneo]

up 5 lbs this week to 167.8

[misspelledgeoff]

my wife messes with me and trys to put her coke can on my ass if i walk by. it sticks out like a fucking shelf.


LOL! last time i got stretch marks on my ass. friggin' hillarious! my coworkers thought it was odd to mention...

[semperteneo]

my wife messes with me and trys to put her coke can on my ass if i walk by. it sticks out like a fucking shelf.

that's awesome! lol! they're like magnets for female interaction...



12/15/09:

squat - 67.5 x 3 x 5
press - 40 x 3 x 5
power cleans - 47.5 x 5 x 3


have been in a car driving for 15 hours from sunday afternoon until i got to work today. total lack of sleep and i'm just glad to be home. want to crash out into a damn coma as soon as my son goes down tonight...

[semperteneo]

12/17/09:

squat - 70 x 3 x 5
bench - 52.5 x 3 x 5
deads - 125 x 1 x 5

[semperteneo]

ran some numbers and realize i'll be breaking PR for squats on 1/15, and PR for deads on 1/4. waiting until saturday morning for weigh-in is going to make me antsy...

[semperteneo]

12/18/09:

squat - 72.5 x 3 x 5
press - 42.5 x 3 x 5
cleans - ton of hang cleans with only bar followed by just under a half hour of working on form with 30 kg. had quite a few that just felt awesome and was trying to replicate that. trying to not let my legs spread so much and focus a ton on getting my elbows up. i'm going to feel like a fucking hero when i can nail these down and move some weight...

time to bust out the 'ol book this weekend...

[semperteneo]

weigh in today at 168.6.

[misspelledgeoff]

i have a 6'4" wingspan at 5'10"--talk about simian. good body structure for deadlifting from what I hear.


12/11/09:

squat - 65x3x5
bench - 50x3x5
deads - 120x1x5

everything felt good. 264 lb deads felt awesome, though i wish i wasn't so damned lanky sometimes. measured my "wingspan" today at 6'4" at 6' tall.

forgot to make note that all warmups are based on the spreadsheet floating around.

[semperteneo]

i have a 6'4" wingspan at 5'10"--talk about simian. good body structure for deadlifting from what I hear.

HA! no wonder i've always been good at climbing trees...

[semperteneo]

12/21/09:

squat - 75 x 3 x 5
bench - 55 x 3 x 5
deads - 130 x 1 x 5


nothing to complain about today, almost squatting bodyweight now.

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12/23/09:

squat - 3 x 5 x 77.5
press - 3 x 5 x 45
power cleans - another 25 minutes of just practice with 30 kg.

trying to keep my arms out of it and just generally pissed about my form not being spot on. seriously considering putting down the cash for one of the trainers to spend an hour teaching me the form. good thing it's an actual athletic training facility. was watching another guy doing all sorts of clean and jerks and his form was mint. tried to replicate it but i'm having a rough time with it. more reading is due...

[semperteneo]

weigh in today at 172.4.

could / should be higher this week than only 3.8 pounds.

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12/28/09:

squat - 3 x 5 x 80
bench - 3 x 5 x 57.5
deads - 1 x 5 x 135


missed a session last week over the holiday. wondered how things would go today as a result. suprisingly, everything went well. losing grip on last set of deads, but i'll back them off if i can't make reps friday.

happy holidays to all...

EDIT: just realized I passed bodyweight for squats. celebration is in order.

[semperteneo]

it's good to know I don't have to dig past the 2nd page to get to my log. wonder how long that will last...

12/30/09:

squats - 82.5 x 3 x 5
press - 47.5 x 3 x 5
cleans - practice with 30 kg and 40 kg


still having a rough time with the power cleans. f'd up my wrist today too rushing reps because time was ticking. lame. gotta man up and take some video or something.


LAST SESSION THIS YEAR! HAPPY NEW YEARS ALL!

[semperteneo]

had to snap a pic of the gym i get to train in. it's my happy place, and it's even better when i have it all to myself as i did yesterday.

i'm really crossing my fingers that they don't move when their lease is up, i'm not sure i can do standing presses in my basement...

[misspelledgeoff]

i am soooooooooo freakin jealous.

[Mr.City]

That's a nice gym.

[semperteneo]

weight @ 173.2

i've been sick all week, so i guess any gain is a good gain....

[semperteneo]

1/4/10:

squat - 85 x 3 x 5
bench - 60 x 3 x 5
deads - 140 x 1 x 5

going to count the last 2 reps of deads failed as i think i took too long between reps.

let it be known: sickness + lack of sleep = poor workout. plus, i missed friday's workout last week as that's when i was really hit the hardest. good thing i didn't go out new years eve...

going to reset and proceed...

i have to note that i'm pretty pissed off about today's effort. decided to back up everything and drop the jumps for deadlift from 5 kg to 2.5 kg. the only movements i probably needed it for are the deadlift and press. squat and bench feel great, but working on form for power clean. i just figure it won't hurt me at all. i need to eat more anyways...


starting next workout: squat - 70, bench - 55, deads - 120, press - 40, power clean - 30. all kg, all 2.5 kg jumps.

[semperteneo]

1/5/10:

ran 3 miles on treadmill.

forgetful me realized by way of outlook reminder that i have a marathon i signed up for at the end of may. i guess i should probably run a little bit. can't have these office monkeys think i'll puss out because i'm squatting three times a week.

overall experience was much better than the last time i ran. felt much stronger and much less stressed holding the same pace. didn't push myself too far as i would usually do (have found myself knock out 10-13 miles on a treadmill a few times in the past...), which is good. going to actually try and not fuck myself up and actually perform at a decent pace for this marathon.

i figure, if i can run 13 miles in sandals down a gravel service road post-bachelor party dead smashed at 4 am because i feel the need to wake up near my car, i can run 26.2 miles dead sober and still squat three times a week trying to get stronger...

[semperteneo]

1/6/10:

squat - 3 x 5 x 75
press - 3 x 5 x 40
clean - ton of practice with 30 kg again.

i backed everything off 10% after the holiday for good measure. patience is a virtue and i'd like to focus on form. everything felt GREAT other than cleans, where i'm working on form a LOT. got rid of any arm bend, i think. still have problems racking and getting any type of "brush" on the thigh.

fuck a marathon, life's too short and i wanna be strong more than i want to be able to run for a really long time... besides, a heavy squat is MUCH more impressive than running 26 miles...

[semperteneo]

sweet... it'll be even easier to find my log.

1/8/10:

squat - 3 x 5 x 77.5
bench - 3 x 5 x 60
dead - 1 x 5 x 125

[semperteneo]

weigh in at 174.8. 1.6 lbs this week, 12 total in about a month. could be worse i guess.

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1/11/2010:

squat - 80 x 3 x 5
press - 42.5 x 3 x 5
power cleans - 32.5 x 5 x 3

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1/13/10:

squat - 3 x 5 x 82.5
bench - 3 x 5 x 62.5
deads - 1 x 5 x 130

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1-15-2010:

squat - 3 x 5 x 85
press - 3 x 5 x 45
power cleans - read the chapter is SS last night again and worked on form today. got a pointer from one of the trainers which helped. really just working on the top for the most part. trying to unlearn the dumb things i've been doing. better late than never...

[semperteneo]

weigh in today at 176.2, another 1.4

need to get some food for me 3 hours of commuting. that would help...

[semperteneo]

1/20/10:

squat - 3 x 5 x 87.5
bench - 3 x 5 x 65
deads - 1 x 5 x 135


i should be bitch slapped for missing monday's session, AND my milk from sunday through monday, but we had no money and the gym was closed for MLK day. i owe a friend money and decided i have to dip into it for the milk. i need the cow juice, he can wait. might try and steal a cow and drink it straight from the tit, but not sure if i could shove one into the jeep, not at these strength levels... maybe next year...

looking at these lifts, the numbers are getting back to where i'm actually progressing again. squats at 192.5 lbs, bench at 143 lbs, deads at 297 lbs. hopefully this means i'll begin to sleep well again...

[semperteneo]

1/22/10:

squat - 3 x 5 x 90
press - 3 x 5 x 47.5
power cleans - none, ran out of time and had to get back to work

[semperteneo]

weigh in @ 178.2 today. progress is progress...


having some knee iritation that i think was a result of doing "crossfit" warmups and further irritated by shitty form on power cleans. i think i hyper-extended my knees one day when i didn't adjust the damn back extension pads to waist level. luckily i only really feel the "pain" when i run, but it seems as though i will train through it.

[semperteneo]

1/25/10:

squat - 92.5 x 5 x 3
bench - 67.5 x 5 x 3
deads - 140 x 5 x 1


did a lot of reading of SS over the weekend, watching form videos, etc. focused on form and squats felt solid. definitely feel less strain in the knees. deads felt solid too, much better than my "almost" fail on 140 last time.

finally breaking 200 lbs on squat, 300 lbs on deads, and 100 lbs on press makes me feel good again. it's nice to move these kinds of numbers around and watch everyone do "core" work and single legged presses on the balance ball and know that, although it's a secondary motive to getting stronger, my physique is changing faster than theirs.

[semperteneo]

1/27/10:

squat - 95 x 5 x 3
press - 50 x 5 x 3
power cleans - practice with bar and 30 kg

starting to feel good about form with power clean. still practicing with transitioning from first pull into an explosive second pull really getting the bar up. squats and press felt strong.

[semperteneo]

1/29/10:

squat - 97.5 x 5 x 3
bench - 70 x 5 x 3
deads - 145 x 5 x 1 (PR!)

PR day bitches! sweet.

all goes well and next wednesday is PR for squats. gonna eat me a cow this weekend...

[semperteneo]

weigh in @ 179.4

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2/1/10:

squat - 100 x 5 x 3
press - 52.5 x 5 x 3
power cleans - 50 x 3 x 5


form with power cleans is getting (feeling) decent. just shy of previous PR with squats, will pass that up on Wednesday. in anticipation of weights getting heavier, i've switched out hard salomi samwhiches to peanut butter.

[semperteneo]

2/3/10:

squat - 102.5 x 5 x 3 (PR!)
bench - 72.5 x 5 x 3
deads - 150 x 5 x 1 (PR!)


PR on both squats and deads. i can tell my back rounded a bit on the last rep for deads, but the first 4 felt real tight.

i'm going to have to dig deep to find out my previous PR for bench, but i know i never went past 170 so for now will consider that PR territory.

[semperteneo]

weigh in @ 173.6

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2/8/10:

squat - 92.5 x 5 x 3
bench - 70 x 5 x 2, 70 x 4 x 1
deads - 135 x 5 x 1


whole workout took a half hour, and i was rushing rest. combined with no sleep and not nearly enough food last week (hence weight loss for the first week...) i failed last rep on bench. embarassing, but a lesson learned.

[semperteneo]

2/12/10:

squat - 97.5 x 5 x 3
bench - 72.5 x 5 x 3
deads - 140 x 5 x 1

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weigh in 2/13/10 @ 175.2

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weigh in @ 174.6

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weigh in @ 173.8

[semperteneo]

weigh in @ 171.0 on 3/13/10.

decided to take time off due to knee issues, started over with test day #1, increments of 10kg, no rest between any sets other than setting up for the next.

3/19/10:

squats - 70 x 5 x 3
bench - 60 x 5 x 3
deads - 90 x 5 x 1

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3/22/10:

squats - 65 x 5 x 3
press - 30 x 5 x 3
p/c - 37.5 x 5 x 3

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3/24/10:

squat - 62.5 x 5 x 3
bench - 47.5 x 5 x 3
deads - 80 x 5 x 1

[semperteneo]

weigh in @ 176.0

[semperteneo]

3/29/10:

squat - 65 x 5 x 3
press - 30 x 5 x 3
p/c - 37.5 x 3 x 5


thinking the whole no rest during test workouts leads to a low starting point, whole workout today took about 30 minutes including 5 minute warm-up on bike...

[semperteneo]

3/31/10:

squat - 67.5 x 5 x 3
bench - 50 x 5 x 3
deads - 85 x 5 x 1

another quickie...

[semperteneo]

4/2/10:

squat - 70 x 5 x 3
press - 32.5 x 5 x 3
p/c - 40 x 3 x 5

[semperteneo]

weigh in @ 180.2

9.2 lbs the past two weeks. not too shabby...

[semperteneo]

4/5/10:

squat - 72.5 x 5 x 3
bench - 52.5 x 5 x 3
deads - 90 x 5 x 1

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4/7/10:

squat - 75 x 5 x 3
press - 35 x 5 x 3
p/c - 42.5 x 3 x 5

[semperteneo]

4/9/10:

squat - 77.5 x 5 x 3
bench - 55 x 5 x 3
deads - 95 x 5 x 1


just powering through these, still have 3 weeks before i get to PR levels again and i have a feeling i'll just blast through them at that point. feeling great.

[semperteneo]

weigh in @ 182.4

[semperteneo]

4/12/10:

squats - 80 x 5 x 3
press - 37.5 x 5 x 3
p/c - 45 x 3 x 5


nothing fun to report...

[Mr.City]

I miss the early days of SS. Keep up the good work!

[semperteneo]

I miss the early days of SS. Keep up the good work!

thanks! wish i would have kept at it the first time through, but so is life...

[semperteneo]

4/14/10:

squats - 82.5 x 5 x 3
bench - 57.5 x 5 x 3
deads - 100 x 5 x 1


nothing amazing, still powering through these...

[semperteneo]

4/16/10:

squats - 85 x 5 x 3
press - 40 x 5 x 3
p/c - 47.5 x 3 x 5


realized that i've got some redness on my shoulders / delts, and not collarbone area. i think that's a good sign for my power cleans. pretty happy about that.

[semperteneo]

weigh in @ 182.4

[semperteneo]

4/19/10:

squat - 87.5 x 5 x 3
bench - 60 x 5 x 3
deads - 105 x 5 x 1

still powering through these. I <3 squats...

[semperteneo]

4/21/10:

squats - 90 x 5 x 3
press - 42.5 x 5 x 3
power cleans - 50 x 3 x 5


power clean form is really feeling "normal," likely due to the increased weight, who knows. but they're landing on my shoulders, and only had one land on collar bone. starting to not feel like a dumbass doing these...

[semperteneo]

4/23/10:

squats - 92.5 x 5 x 3
bench - 62.5 x 5 x 3
deads - 110 x 5 x 1

broke 200 lbs on squats, again, good feeling.

still powering through. better have gained weight this week or i'll eat our f'n house down...

[semperteneo]

weigh in @ 184.6

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4/26/10:

squats - 95 x 5 x 3
press - 45 x 5 x 3
power cleans - 52.5 x 3 x 5


finally needing some rest between work sets again.

[semperteneo]

4/28/10:

squats - 97.5 x 5 x 3
bench - 65 x 5 x 3
deads - 115 x 5 x 1

on track to break PR for squats next Wednesday, and they felt awesome today, whole workout (not including 5 minute warmup on bike) lasted a half hour, and am still powering through. slow and steady...

[semperteneo]

4/30/10:

squats - 100 x 5 x 3
press - 47.5 x 5 x 3
power cleans - 55 x 3 x 5

feeling good, not as much sleep as i should have had last night, but i'm trying to adjust my schedule so i can get home earlier, so i've been up way too early.

[semperteneo]

weigh in @ 184.6

[semperteneo]

5/3/10:

squats - 102.5 x 5 x 3
bench - 67.5 x 5 x 3
deads - 120 x 5 x 1


tied PR for squats today! sweet!

[semperteneo]

5/5/10:

squats - 105 x 5 x 3
press - 50 x 5 x 3
p/c - 57.5 x 3 x 5


OK, was hard today... not enough sleep, woke up at 3 am with one of my calves cramping and that hasn't happened since i was young, and a late workout.

on a positive note, today was PR for squats, rock on...

[semperteneo]

5/7/10:

squats - 107.5 x 5 x 3
bench - 70 x 5 x 3
deads - 125 x 5 x 1


squats felt MUCH better than Wednesday, i see these going up for a while. rattling the bar on bench and am excited to see where i actually falter on them, as i've never really been there. good day, start to a good weekend.

better have gained weight this week...

[semperteneo]

weigh in @ 187.6

[semperteneo]

5/10/10:

squats - 110 x 5 x 3 (PR!)
press - 52.5 x 5 x 3
power cleans - 60 x 3 x 5


squats felt good, tough but good. form wasn't there for power cleans.

[semperteneo]

5/12/10:

squats - 112.5 x 5 x 3
bench - 72.5 x 5 x 3
deads - 130 x 5 x 1


almost 250 for squats. craziness...

[semperteneo]

5/14/10:

squats - 115 x 5 x 3 (PR)
presses - 55 x 5, 55 x 4 (fail)


failed on second set of presses, squats took it out of me, and had to get back to work so no power cleans today. bummer. major bummer....

[semperteneo]

weigh in @ 189.8

i have never weighed more

[semperteneo]

weigh in @ 189.4

[semperteneo]

5/27/10:

squats - 100 x 5 x 3
bench - 70 x 5 x 3
deads - 120 x 5 x 1

(no rest, just rocking through them all)

6/1/10:

squats - 100 x 5 x 3
press - 50 x 5 x 3
p/c - 50 x 3 x 5
chins - bw x 6, 6, 2

(no rest, just rocking through them all)

6/3/10:
squats - up to 85
bench up to 47.5
deads up to 120

(no rest, just rocking through them all, this one was only up by 2.5 kg for each set to the top, with deads getting 10 kg)

6/5/10:

weigh in @ 188.4

6/8/10:

squat - 90 x 5 x 3
bench 65 x 5 x 3
chins - bw x 6, 5, 5

6/10/10:

squats - 92.5 x 5 x 3
press - 40 x 5 x 3
deads - 120 x 5 x 1

__________________________________________

kind of an off couple of weeks, busy at work, and little time for a break. starting up on the Wichita Falls Novice program found in the Starting Strength log-book i downloaded, liking the chins / pull-ups twice a week.

[angryowlbear]

Was browsing through your log and I saw a pic of your gym. I am unbelievably jealous that is the best setup I have seen. My commercial gym has one squat rack... and it's not even a power rack. Is it a gym just for power lifters?

[semperteneo]

Was browsing through your log and I saw a pic of your gym. I am unbelievably jealous that is the best setup I have seen. My commercial gym has one squat rack... and it's not even a power rack. Is it a gym just for power lifters?

nah, it's called an "Athletic Training Facility" according to the owners, though the bread and butter of the business is still people coming in and doing "standardized" routines with plenty of curls and goofy "core" exercises.

in their defense, they do have quite a few athletes that come in and they train them proper, it's just the goofy "fitness" types that crowd it up sometimes wasting space is a bother.

nice gym for sure though...

[semperteneo]

6/11/10:

squats - 95 x 5 x 3
bench - 67.5 x 5 x 3
pull-ups - bw x 5, 4, 4


------------------------

just wanted to get myself on track for M/W/F next week...

[semperteneo]

weigh in @ 191.2

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6/14/10:

squats - 97.5 x 5 x 3
press - 42.5 x 5 x 3
chins - BW x 8, 6, 4

two more reps for chins than last monday, i guess that's a plus.

[semperteneo]

6/16/10:
squat - 100 x 5 x 3
bench 70 x 5 x 3
p/c - 50 x 5 x 3

6/18/10:
squat - 102.5 x 5 x 3
press - 45 x 5 x 3
pull-ups: BW x 7, 6, 3

3 extra pull-ups this week, OK with that.

[semperteneo]

weigh in 6/19/10 @ 190.8

6/21/10:
squats - 105 x 5 x 3
bench - 72.5 x 5 x 3
chins - BW x 10, 6, 5

3 more chins than last week, OK with that.

[semperteneo]

6/23/10:
squats - 107.5 x 5 x 3
press - 47.5 x 5 x 3
deads - 125 x 5 x 1

6/25/10:
squats - 110 x 5 x 3
bench - 75 x 5 x 3 (pretty sure this is a PR...)
pullups - BW x 7, 5, 4

dissapointed in not gaining anything for the pullups since last week, but am hoping to have gained some weight this week. last night i was at 195.8 (most i've ever seen on a scale), but that's cheating being at night and not on Saturday AM post-bathroom...

[semperteneo]

6/26/10:

weigh in @ 194.4

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6/28/10:

squats - 112.5 x 5 x 3
press - 50 x 5 x 3
chins - BW x 10, 8, 4

gaining weight and gaining a chin or two is OK.

was sore through the weekend, and it's been a while for that...

thinking i may quit smoking one of these days.

[semperteneo]

7/3/10:
weigh in @ 193.8

7/6/10:
squats - bar to 80 kg x 5 x 3, 10 kg increase, no rest
bench - bar to 70 kg x 5 x 1, 5 kg increase, no rest
deads - bar to 140 kg, 20 kg increase, very minimal rest