Milk and Medicine

[SerusMournstar]

I'm currently in my second year of weight training as well as my second year of medical school. I just finished up a cycle of Bill Starr's 5x5 and am resetting this week to continue my progress. I got four weeks of PRs off the last cycle.

Current PRs

Squat: 298 x 5

Deadlift: 348 x 5

Bench: 254 x 5 and 260 x 2

Press: 143 x 5

Bent Over Row: 226 x 5

Diet

About 6 months ago I stopped worrying about fat gain and started GOMAD with skim milk and I've put on about 60 pounds. I'm 5'10" and 220 lbs right now.

Goal for 2010: 500/400/300 Deadlift/Squat/Bench

[misspelledgeoff]

Great work Serus!

Are you continuing Starr? Have you done Texas method before?

[SerusMournstar]

Great work Serus!

Are you continuing Starr? Have you done Texas method before?

Hey, thanks. Yeah I'm sticking with Starr for now as it is a time saver. I did the Texas Method for about 4 months and got good results, but damn, the Monday workouts were killer and took over 2 hours. Once I started stalling on everything, instead of resetting I switched to Starr and thats worked out pretty well for me.

[SerusMournstar]

Today was a pretty easy workout. Wasn't feeling that into it but everything was light enough that it wasn't a problem. This is the first workout of my reset of Starr's 5x5

Squat
5 x 140
5 x 175
5 x 210
5 x 240
5 x 276
Bench
5 x 135
5 x 145
5 x 175
5 x 205
5 x 235
Row
5 x 135
5 x 135
5 x 155
5 x 185
5 x 209

Time to study all night for a test I have on Friday, then 2 weeks of no school!

[Sami]

Hello fellow 2nd year medic. :D

Nice lifts, I'm just behind you on some of them.

[SerusMournstar]

Hello fellow 2nd year medic. :D

Nice lifts, I'm just behind you on some of them.

Hey! Thanks, just think how much stronger we will be by the time we graduate!

[Sami]

Hey! Thanks, just think how much stronger we will be by the time we graduate!

All the better for transferring patients from the operating table.

How many years have you got left over there?

[SerusMournstar]

All the better for transferring patients from the operating table.

How many years have you got left over there?

At the end of this year we have boards, then 2 more years of school followed by a 2-3 year internship and residency. What about you?

[Sami]

This is the last year of pre-clinicals, then 3 years of clinicals, then we're doctors. Then we've got 2 foundation years (general training), then specialise in our chosen field.

My particular school makes us do an extra year to do a BSc degree, so we've got 6 instead of 5 years. It's strange, we're doctors at 23/24.

I'm actually an American, but I'm doing medicine here in the UK. I'll be doing USMLEs too so I can eventually (maybe) come back.

[SerusMournstar]

This is the last year of pre-clinicals, then 3 years of clinicals, then we're doctors. Then we've got 2 foundation years (general training), then specialise in our chosen field.

My particular school makes us do an extra year to do a BSc degree, so we've got 6 instead of 5 years. It's strange, we're doctors at 23/24.

I'm actually an American, but I'm doing medicine here in the UK. I'll be doing USMLEs too so I can eventually (maybe) come back.

Wow thats really interesting. My school offers an accelerated program if you know you want to be a doctor right out of high school-- that takes 6 years so I guess that would be similar to what you are doing. I did an all out degree in pharmacy first so I will not be a doctor until I'm 27 (in 2 years).

[Sami]

Well, I didn't decide until late. But my US highschool grades were shit so I went back to school and did the UK 'highschool' version and applied here. So basically I won't be a doctor until I'm... 30. :eek:

[SerusMournstar]

Well, I didn't decide until late. But my US highschool grades were shit so I went back to school and did the UK 'highschool' version and applied here. So basically I won't be a doctor until I'm... 30. :eek:

Hey no worries it will be worth it. And hey we will be among the few doctors that know the benefits of strength training and eating lots of food!

[Sami]

I've literally gotten about 5 other medic friends on SS. :D

A new breed of docs. ;)

[SerusMournstar]

Another pretty easy day. It felt like on the press I was really putting a lot of power behind it, thus lifting it faster and easier; I'll have to see if I'm able to continue doing this as the weight goes back up. Deadlifts were not too bad but I felt like on a couple reps the bar did not follow a straight path; I think I will reread the deadlift chapter in Starting Strength once my break starts. Lately I have been taking as much as 10 seconds between my heaviest deadlift reps to make sure my feet are properly aligned and sometimes even standing up to readjust. I do not think this has hurt my progress at all and it has helped with my form getting out of wack between the first and last rep.

Squat
5 x 140
5 x 175
5 x 205
5 x 205

Press
5 x 95
5 x 100
5 x 115
5 x 135

Deadlift
5 x 200
5 x 240
5 x 280
5 x 323

I almost forgot I did some chins after my deadlifts

BW x 10, BW x 7 x 2

[SerusMournstar]

I like to eat an extra big meal the night after my deadlifts as they typically make me feel exhausted for the rest of the day. I'm about to eat an epically large container of home made chicken noodle soup that my mom made me with lots of Ritz Crackers. Let the feast begin!!!

[SerusMournstar]

Back up to my previous PRs this week. I'm going to start just posting my last sets of each exercise since it takes too long to type everything out.

Squat 298x5

Bench 254x5

Row 226x5

Squats felt really good, I'm bending over more and I feel this helps me use my hips more than I used to. Bench press was hard, I think I'm going to halve the amount I'm jumping by every week.

[SerusMournstar]

Good Workout today. For the past few weeks on deadlifts I've been struggling with grip and considering whether or not I should order some chalk. Amazingly someone at my small ass school gym left some chalk out, I assume for people to use. This surprised me as I've only ever seen 1 or 2 other people ever deadlift there in the one and a half years I've been there. Wow, what a difference it made! I had no trouble at all hanging on to my deadlifts. I'm sure our cleaning staff will soon throw away this chalk so I'll probably order some of my own. I wonder if chalk makes a noticable difference on the other lifts.

Light Squats 225x5x2

Press 143 x 5 (pretty easy)

Deadlift 348 x 5 (chalk is awesome!)

Chins BW x 8, 5, 5

[SerusMournstar]

So today someone was using the squat rack when I got into the gym which is pretty unusual so I did bench before squats as much as I don't like to do that. Didn't seem to affect me too much at least, except that I was tired during squats.

Bench 3 x 257 (PR)

Squat 3 x 305

Row 3 x 232

On squats my first squat was kind of shallow but the other two were good. It seems like this always happens to me when I am using heavy weights on squats. Its like it gets in my head and it always messes up my first rep.

[Sami]

So today someone was using the squat rack when I got into the gym which is pretty unusual so I did bench before squats as much as I don't like to do that. Didn't seem to affect me too much at least, except that I was tired during squats.

Bench 3 x 257 (PR)

Squat 3 x 305

Row 3 x 232

On squats my first squat was kind of shallow but the other two were good. It seems like this always happens to me when I am using heavy weights on squats. Its like it gets in my head and it always messes up my first rep.

Nice going on the lifts. I had to stop a while in the holidays to catch up and consolidate the first term's work. But I'm back next week. I stopped shaving to preserve strength. :)

[SerusMournstar]

Nice going on the lifts. I had to stop a while in the holidays to catch up and consolidate the first term's work. But I'm back next week. I stopped shaving to preserve strength. :)

Ha ha I feel ya on the shaving thing, I've got a nice beard going myself. Good luck next week!

[SerusMournstar]

The work out today was pretty good except for the bench press. I'm really having trouble breaking through the 250s on it. I think perhaps I am not doing enough volume. Next week I'm going to try doing a 5x5 same weight straight across starting at 225 and work my way back up to where I'm at and see how that works.

Squat 305x5 (PR)

Bench 257x4

Row 232x5 (PR)

[SerusMournstar]

Pretty solid workout today in my new shoes and with my new chalk. On my last set of deadlifts, when I picked up the bar I was lifting it to far away from my shins. I'm not sure why I was having this problem as I was starting it with the bar touching my shins. I guess I'll have to reread that part of starting strength. Also it may be worth noting that I pull everything double overhand except my last set in which I use hook grip. I feel like on both the deadlift and overhead press I'll need to start halving the amount I'm jumping each week.

Light Squats

Overhead Press 147 x 5 (PR)

Deadlifts 357 x 5 (PR)

[SerusMournstar]

I surprised myself today with the bench. For some reason I decided to change up my form by widening my grip by about 2 inches and brought the bar down to what felt like a more natural point to me on the lower part of my sternum. 225 felt incredibly light and 260 was pretty light as well. I felt like I was able to keep my traps and shoulders much tighter and this made a big difference. I will cancel my reset and try to keep progressing on the star program.

Squat 313 x 3 (PR)

Bench 260 x 3 (PR)

Row 237 x 3 (PR)

[SerusMournstar]

Upon re-watching this video http://www.youtube.com/watch?v=Dh3t6T-nqP0&feature=player_embedded, I believe my bench pressing problem was from not having my elbows under the bar. I guess I will have to wait until tomorrow to see how much this form tweak will affect my bench pressing ability.

[SerusMournstar]

Things went well today. Modified bench press form feels great.

Squat 313 x 5 (PR)

Bench Press 260 x 5 (PR)

Row 237 x 5 (PR)

[SerusMournstar]

Today was brutal, I was beat by the time I got to my last set of deadlifts and I missed two reps. I think next week I will try doing the deads first in the work out as I feel that my light squats are to the point where they are affecting them. Anyone see any downside to doing deadlifts first in the workout?

Light squats

Press 150 x 5 (PR)

Deadlift 360 x 3 (PR)

[Force Production]

Today was brutal, I was beat by the time I got to my last set of deadlifts and I missed two reps. I think next week I will try doing the deads first in the work out as I feel that my light squats are to the point where they are affecting them. Anyone see any downside to doing deadlifts first in the workout?

Light squats

Press 150 x 5 (PR)

Deadlift 360 x 3 (PR)

Well, you won't be as warmed up and you might round your back on the squats or be too tired to stabilize the press. But you might not have any of these issues, so try DLing first if you want to see how it affects the rest of the workout.

Another option could be to maybe change the sets/reps/intensity on the light squats for a while? Just a suggestion...

[SerusMournstar]

Well, you won't be as warmed up and you might round your back on the squats or be too tired to stabilize the press. But you might not have any of these issues, so try DLing first if you want to see how it affects the rest of the workout.

Another option could be to maybe change the sets/reps/intensity on the light squats for a while? Just a suggestion...

Thanks for the suggestion. You are right, the only way to find out will be to try it. I was doing deadlifts first a couple months ago and I don't recall having any problems, I'm not even sure why I switched them back to the end of the workout. I'll have to consider changing my squat setup if this does not work.

[SerusMournstar]

Today was good. I wish I had someone to watch my squats and coach me as I know my form is off, but I know I'm hitting good depth on all my squats except perhaps the heaviest set. Oh well squats have always been a struggle for me and they probably will be until I can find someone to properly coach me on them.

Squats 320 x 3 (PR)

Bench 262.5 x 3 (PR)

Row 243 x 3 (PR)

[SerusMournstar]

I was tired today due to only getting 7 hours (usually get 8-10) of sleep because I had a big test early this morning. Missed half a rep on my bench which I believe was due to bringing it down too high on my chest. I'll try for 265 x 3 on Friday.

Squat 320 x 5 (PR)

Bench 262.5 x 4 (PR)

Row 243 x 5 (PR)

In other news I have half a day off and just picked up milk, pulled pork, and a Great Lakes Brewery Sampler Pack. Lots of tasty things to consume today. I also get to go pick up Mass Effect 2 tonight at midnight!

[SerusMournstar]

Deadlifting worked out well at the beginning of my workout. I will keep it there for the time being. Some chumps were bothering me about using the rack while I was finishing up press, so I offered to let them work in during my squats, but they refused and went off and did some team work bench pressing of 225 and lunges with 30 lb dumbbells. Anyway they kept looking at me while I was finishing pressing and doing squats as though to tell me I was taking too long. After I got off the rack they proceeded to quarter squat 135 for reps. One dude managed to get 205 doing half squats with a bench underneath him. Not sure if the bench was there in case he collapsed or to make sure he went half way down each time.

Deadlift 360 x 5 (PR)

Press 154 x 5 (PR)

Light Squats 2 x 5 x 240

[Sami]

Deadlifting worked out well at the beginning of my workout. I will keep it there for the time being. Some chumps were bothering me about using the rack while I was finishing up press, so I offered to let them work in during my squats, but they refused and went off and did some team work bench pressing of 225 and lunges with 30 lb dumbbells. Anyway they kept looking at me while I was finishing pressing and doing squats as though to tell me I was taking too long. After I got off the rack they proceeded to quarter squat 135 for reps. One dude managed to get 205 doing half squats with a bench underneath him. Not sure if the bench was there in case he collapsed or to make sure he went half way down each time.

Deadlift 360 x 5 (PR)

Press 154 x 5 (PR)

Light Squats 2 x 5 x 240

Looking good man. What's your program looking like for the week now?

[SerusMournstar]

Looking good man. What's your program looking like for the week now?

Doing the Bill Star 5x5, first 4 sets are working up to a final set that is a PR.

Monday is squats, bench, and row. Wednesday is deadlift, overhead press, and light squats. Friday is a little different with 4 warm up sets followed by a 3 rep PR that will be the next Monday's 5 rep PR. Its been working pretty good for me so far I hope to be able to progress to 500/400/300/200 using it.

[SerusMournstar]

Good workout today. I experimented with a wider than usual grip on the bench during one of my warmup sets and tweaked my left shoulder a little which caused pain for the rest of my sets. As a note I will not go past the knurling marks again on the bench.

Squat 328 x 3 (PR)

Bench 265 x 3 (PR)

Row 248 x 3 (PR)

[Sami]

Doing the Bill Star 5x5, first 4 sets are working up to a final set that is a PR.

Monday is squats, bench, and row. Wednesday is deadlift, overhead press, and light squats. Friday is a little different with 4 warm up sets followed by a 3 rep PR that will be the next Monday's 5 rep PR. Its been working pretty good for me so far I hope to be able to progress to 500/400/300/200 using it.

Cool, how long are your sessions taking you?

[SerusMournstar]

Cool, how long are your sessions taking you?

Usually around an hour and a half, not too bad. When I was doing the Texas Method Monday's workout was taking me more than 2 hours.

[Sami]

That's what I'm afraid of. I think if I go TM, I'd only be able to do 1, maybe 2 lifts per week.

[IlPrincipeBrutto]

I'm on TM, and I do my volume day at the week-end either Saturday or Sunday. I can take all the time I need, although I've never gove over 2 hours so far.
It would be difficult for me to squeeze the lot on a weekday morning, before I go to work.
When the weather improves, I think I'll move the volume day again, to Friday evenings, and leave the full WE free to ride my motorbike.

IPB

[SerusMournstar]

My shoulder is still hurt from Friday. It was painful to unrack the bar on the Bench but I managed to push through all the rep work except the last rep on the last set . I'll still go for 267.5 x 3 on Friday and hope it is healed by then.

Squat 328 x 5 (PR)

Bench 265 x 4 (PR)

Row 250 x 4 (PR) (Retry next week)

[SerusMournstar]

Missed one on the press this week, I will get it next week.

Deadlift 365x5 (PR)

Press 158x4 (PR)

Light Squats 245x5x2

[SerusMournstar]

I have started a diet to lose some weight over the next couple months, so until I am only going to be lifting twice a week. Started on Thursday and I have went from 237 to 231, although its probably mostly water weight. The workout went pretty well

Squat 325 x 5

Bench 265 x 4

Row 250 x 4

[SerusMournstar]

Good Workout today. For some reason I decided to try to deadlift 8 plates and got it. It feels good to be able to be able to lift over 400 pounds.

Deadlift 365 x 5, 405 x 1 (PR)

Press 155 x 4

Light Squats 245 x 5 x 2

[SerusMournstar]

Extremely tired today. Stayed up late studying for a test I had this morning.

Squat 325 x 5

Bench 265 x 4

Row 250 x 5

[SerusMournstar]

Deadlift 365 x 5

Press 155 x 3

Light Squat 245 x 5 x 2