Adam's Log

[Adam Vogts]

Here is my log for my starting strength journey. I workout over lunch at a YMCA that is near by. I tried to do SS last fall, but decided that I could do a keto diet with it. I procedd to hit a wall and got frustrated. This time around I am eating more and drinking my milk. I am not doing GOMAD, but I do have a nalagene of milk on my way to work, then a glass of milk with dinner when I get home. I am 6' and weight 218 lbs, GOMAD would be overkill. Here are my starting weights on 2/15/10, bw 215 lbs

Squat
185,195,205,215,225,235,240,245,250,255,260f,260

Bench
175,185,190,195,200,202.5

Deads
225,245,265,275,285

Press
105,110,115,120,125,127.5

PC
135,140,145,150,155

I failed on my set of squts at 260 lbs because I let the bar slid down back to far, but I continued to do the sets. The last set of squats my back was killing me, and deadlifts were out of the questions.

So last night, after reading Gary Gibson's thread on belts, I went and got a belt from play it again sports for $10. I used the belt today for the first time and it was a night and day difference. It was awesome.

I've got a video of me squating at I think 240 lbs, that I was going to upload. Would it be better to upload here in my log or over in the technique section?

[Adam Vogts]

...

[Adam Vogts]

Today I did;

squats 3x5 @ 265;
Bench 5,5,4 @ 205; this is my first true miss on any of the lifts
deads 1x5 @ 295

On the squats I posted my video in the technique section and found out that on my ascent my hips and knees are going backwards. I imagine this is killing my hip drive. So today I focused on shoving my knees out and keeping my knees planted. I need to take my camare to the Y and video tape my nexts sets on Friday, to see if I am making any improvements

Bench I had a miss on my last rep. I am going to try 205 again on Monday. I should be able to get it

Deadlifts feel great. They were heavy, but doable.

[Adam Vogts]

Holy crap; I was getting ready this morning and got this sharp pain in the middle of my back to the left of my spine.

It is killing me right now. I have taken some ibuprofen, but it feels like there is a knife in my back!!

Any advice?!?!?

[Adam Vogts]

So my back is still sore and I feel like crap today, therefore I am going to lift tomorrow morning.

[Adam Vogts]

Today at the Y I did;

Squats 3x5 @ 270-Tough but got them all. I adjusted my stance in a little and it seemed to help me keep everything tight, and keep my knees shoved out
Press 3x5 @ 130- 132.5 is going to be tough. only 2 more workouts till I am doing the plates!!

I am going to do powercleans at home tonight, as I do not have enough time over lunch.

Does anyone else split up there workouts like this?

[Adam Vogts]

I got the SS dvd the other day, and watched it. It helps out so much. I was shooting my butt back and not letting my knees come forward at all during the first 1/3 of the descent. I have resetted my lifts (because it has been about a 1-1/2 months since I have lifted) and am going to go at it from the ground up.

On Wednesday I did;

Squat: 185
Bench: 165
5x10 back ext. w/ 10 lb weight
Pullups 3,2,2

I am head to the gym here in about 20 minutes

[Adam Vogts]

On Friday I did

Squats 205
Press 105
Deads 225

[Adam Vogts]

Today I did:

Squat 215 lbs
Bench 175 lbs
Back ext w/ 12.5 lbs 5x10
Pullups 4, 3, 2.5

Squats felt good, my hip drive was awesome. I did however pull my hamstring on Saturday at a muddy rock festival trying not to fall down a muddy hill. I have a pretty good bruise on the back of my hamstring, but it didn't affect my squat too much.

Bench was good, I am going to go up 10 lbs next time.

Pullups are getting better. I can't wait until I am doing 15 at bw, and then can add weight like a bad a$$.

[Adam Vogts]

Wednesday 05/19/10

Squats @ 225
Press @ 110
Power Cleans @ 135

Squats felt good. I am going to go up 10 lbs next time.

Press was tough but not insane. Going up 5 lbs next time

Power cleans I will go up 10 lbs. The thing that sucks about these is the Y only has metal coated plates, that aren't round. They are flat on three sides. So basically I have to reset and roll the weights to where they are both round. It is going to get tough to control the descent on these when they get heavy and not give the old ladies a heart attack.

[Adam Vogts]

Friday 05/21/10

Squats-235
Bench-185
Back extensions w/ 15 lbs 5x10
pullups 4, 3.5, 3

Squats- These felt so strong. They were tough, but I just powered through them. Its amazing what happens when your form is correct.
I will go up 10 lbs next time

Bench-These were strong also. I don't know if I will go up 10 lbs or 5 on these.

Pullups-These are getting better.

[Adam Vogts]

Monday 05/24/10

Squats 245
Press 115
Deads 245

Squats- I feel like I could still make a 10lb jump for Wednesday.

Press-I will do a 5 lb jump. I need to make sure and rest plenty on these and not short it. I made my last set hard than it need to be.

Deads- Will do a 20 lb jump

I am going to miss lifting on Friday and Monday as I am going on vacation. I am sure that next Wednesday will be rough.

[Adam Vogts]

So there is a group of guys that comes up and plays basketball everyday at the Y. I will play sometimes on Tuesday's and Thursday's (days I don't lift), and they guy that I usually guard, said that he can tell I am getting strong from my lifting. I feel like I am getting better at boxing out and posting up, although I still suck at shooting. Oh well.

[Adam Vogts]

05/26/10

Squats-255
Bench-190
back ext. 5x10 @ 25
pullups 3,3,2.5

Squats were tough, but not grinders. I will start going up 5 lbs per workout, as my bar speed has slowed considerably.

Bench felt good, bar speed was a little slow on the last set, but 5 lbs should be no problem next time

By the time I got to pullups I was toast. These will just take time and practice

[Adam Vogts]

Tuesday 06/01/10

Squats-260
Press-120
PC-145

[Adam Vogts]

Squats-265
Bench-195
chins-4,3.5,2

Squats are still feeling pretty damn strong. I will go up 5 lbs next time

Bench felt good. Last couple of reps on 3 set were somewhat slow, but not too bad.

Chins-These I will just have to keep working on.