View Full Version : Better With Age
I'll turn 45 in April 2010. I've been weight training for about 10 years. I've done every stupid thing one can do in the gym. I was an avid follower of T-Nation but I tired of all the minutia. I bought Starting Strength in August '09 and became hooked. I threw everything I thought I knew about training and relearned the lifts. I've since bought PP vol. 2 and spend a lot of time on this site. I train alone at home. I stalled on SS and went to TM. After a bout of illness, I reset and went back to SS. I'm starting to stall again so I'm thinking about resuming TM. I have my share of aches and pains (elbow and wrists at the moment). I'm interested to hear from some older lifters who can share tips on recovery and fighting through the aches and pains of getting old. I wish I was 25 again and doing the program with GOMAD, but I do what I can. Unfortunately, I neglected to weigh myself when I started the program. I'm guessing I was in the high 160's or low 170's. I am 5'6" and currently 185 LBS. Today, I tested myself on a couple lifts for my 1RM Here's what I did today: Squat 335 LBS, Bench 235 LBS and DL 400 LBS. More to come on my regular training schedule.
3/15/10
Had company over the weekend. Stayed up late, woke up early. Drank more than usual. Monday morning, very tired. Usual left elbow pain and creaky knees. Both wrists have been hurting more than usual. Seem to be hitting a wall. Thinking about going back to Texas Method. I'll try squeeze out a few more linear gains. Starting to get the feel of using a belt. Did not use on Cleans.
Squats - 305 LBSx5x4x4. Pain in left knee under Knee cap. Not too bad. but missed reps on last two sets.
Bench - 210 LBSx5x5x4. Probably could have squeezed out last one but no spotter...
Cleans - 135 LBSx3x5
Elbow and knee fine shortly afterward. Wrists still hurt.
3/17/10
Light Squats (Normally, I do front squats) but I've been stuck and wanted work on some form issues - knees out and depth. 245x5x3
Press - Experiencing terrible wrist pain on this movement. Below the thumb. Worked up to 3 reps at 130 LBS until it hurt like hell. Took some weight off and switched to a false grip. Did final two sets at 115 LBS for 5 reps.
Deadlift - 365x5x1
Again, I had some typical knee and elbow pain that I could work through but this wrist thing is pissing me off.
H: 5'6"
W: 190 LBS
3/19/10
Scheduled to lift today but resisting the urge. One more day rest might do some good for the nagging injuries. Reread PP2 on overtraining. I only just started entering the log here but have been going a sometime now without a break. Been dealing with some mild depression and lack of sleep all week. Overtraining? Low testosterone? Clinical depression or just everyday stress? Poor recovery methods? Hopefully, I'll be ready to go tomorrow after a good night's sleep.
3/20/10
Extra day off did me good. Finally got around to recording my working sets. Hopefully, I didn't record over one of the kid's recitals. My wife would shove the camera up my ass, tripod and all. Thought about going back to TM but decided to stick with SS linear a little longer. Finally got unstuck on squats and bench. Relatively pain free.
Squats 305x5x3
Bench 210x5x3
Cleans 140x3x5
I'll break down the tape later.
3/22/10
Light Squat - 250 Lbs 3x5. Experienced some hamstring pain during warmups. Rolled it out with foam roller. No pain.
Press - Still have wrist pain. Focused on bar position on heel of the hand. Taking it slow. 125x3x5.
Deadlift - 370x3x5
3/24/10
Completely sucked. Haven't slept well the last couple nights and it showed.
Squats - 310 only got 1 rep up. Tried 295 for 3. Ended up doing a couple sets of 5 at 275.
Bench - 212.5x4, 205x5,3
Cleans - warm up and 1 set at 95. Wrists hurt, shut it down. Thinking of going back to Texas Method. It seams I can only get 1 decent workout a week. After that, the next two suffer.
3/27/10
That 2 day layoff always works wonders.
Continued deloaded squats 280x5x3. Working on knees out and depth.
Press-130x5x3. Left wrist pain was manageable. First time ever I could bring front delts forward to rest bar.
Cleans 140x3x5. Some were good. Some became power reverse curls.
Right wrist bothers me somewhat.
I will continue with Advanced Novice, doing lighter workout in 2nd session before starting back on Texas Method.
misspelledgeoff
03-27-2010, 05:59 PM
Keep up the great work fnet. I just turned forty in Feb. You and I both are testaments to getting "better with age" .
For what it's worth, I went on TM after about 4-5 months of SS. TM seems to mesh SO much better with my recovery ability. I too can generally get about 1 good workout per week and the rest are in various stages of recovery.
Thanks, Misspelled. Although I've recently started this on-line log, I've kept a written log of my training for the past year. I was beginning to worry that my last few posts look like all I do is complain about nagging injuries while my numbers fluctuate wildly. I tried TM for a couple months. The volume days were brutal. I got stuck at 292 on squats, then I got sick. Once I recovered, I figured the novice program was the best way to get back up to speed. Unfortunately, As the numbers up, I have a tough time recovering from workout to workout so I'm going to try the advanced novice plan a couple times before going back to TM.
I welcome any suggestions and tips from a fellow "mature" lifter. I know we have different recovery and nutritional needs than a lot of the younger guys on this site. Throw in the demands of family life, a sedentary job and stuff that needs fixing around the house...Some days, I'm already toast before I hit the weights. Thanks again for the encouragement.
Later that same evening...
I was doing some foam rolling. I was really trying to "get up in there". I rolled my nuts. I let out a yelp and my wife came in to find me writhing on the floor.
slughammer
03-29-2010, 09:31 AM
Doesn't look like you're complaining at all. Many out here may not understand, but once you look back at your journal and see what has been happening, or not happening; it all starts to make it's own case. I've been keeping a journal for my 6 months of heavy lifting. Lots of resets, lots of telling myself that boxing twice a week was interfering, lots of telling myself to eat more. I gained 30lbs and during weeks of 2-3lb gains I still failed on lifts. I have stopped boxing for the last month and half and still little difference. If I had only made a few lbs progress weekly, I would be much further ahead. I have just switched to TX method and have hope that the programming will make the difference. (I did say hope, because I'm not really sure). If that doesn't work, I'm bound to try even more advanced programming. Sometimes we don't want to look like whiners or quiters, so we keep trying. After a while we need to realize that making changes may be necessary. Good luck to you, I'll be following your log.
@Slughammer - Thanks. I know its a big picture kind of thing. I was just worried that my short sample size on this site looked like I was program hopping.
I had done all the lifts prior to reading Starting Strength and Practical Programming and after years of using bad form, I threw out all previous numbers. I do, however, remember nearly fainting after 1 rep at 335 on the deadlift. Looking at my log first entries after learning how to do the movements correctly, my numbers starting July 31, 2009 were; 205x5x3 Squat, 85x5x3 OHP, 85x3x5 Cleans, 275x5x1 Deads and 135x5x3 Bench. I'm not sure how much weight I gained for certain but I know I've put on more than a few pounds.
By the way, I used to do some martial arts training, boxing, kick boxing, grappling and such. I sparred once. Those 3 minute rounds were the longest three minutes of my life.
Pretty decent energy today. I think I'm coming down with a cold. I usually get an adrenalin rush before getting sick. Also rearranged my weight room last night for some good Feng Fhui vibes.
Today's numbers:
Front Squat - 160 LBSx5x3 I still prefer front squats over light squats.
Bench Press - 212.5 LBSx5x5x4
Deadlift - 375 LBS x5
Squat 285x5x3
OHP 135x5x3. Hardly any wrist pain at all.
Cleans 145x3x3. Form really suffering. Trouble with jump. Bad bar path.
135x3x3x3
I'm going to re-read the SS section on cleans.
Not officially a workout day but I rigged up a chin up bar to my squat rack with some lashing straps and galvanized pipe. The bar on my rack combined with my low ceiling made it impossible to do pull-up/chin-ups. Been a while since I've done either. Did several sets chins and pull-ups. Also practiced cleans with bar only.
Isolation exercise: 12 oz. curls.
Squats 290 x 5 x 3. Worked at lowering bar position on my back.
Bench 212.5 x 5 x 5 x4 Still couldn't get that last rep up.
Deadlift 380 x 5 Almost didn't get the knees locked out on last one. Might be hitting my 5 rep limit.
Oly bar curlz as finishers - bar only, no weight, minimal rest in between sets. Yeah, that's right, curls. 'cuz the ladies dig teh gunz. 15, 15, 12
misspelledgeoff
04-03-2010, 09:39 PM
LOL...I've been supersetting them all weekend.
Isolation exercise: 12 oz. curls.
Mr.City
04-03-2010, 09:44 PM
Wow, we have similar numbers and similar starting dates.
Wow, we have similar numbers and similar starting dates.
That's because I just copy your log entries Mr. City. Saves me the trouble of lifting all those heavy weights. I wouldn't want to risk injury. Seriously, I was under the impression that you're a younger guy. I think your ceiling is much higher than mine.
Mr.City
04-04-2010, 10:26 AM
Younger guy? 22 isn't young anymore?
Edit: To clarify, by staring date I meant when you started SS.
Oh, what I wouldn't give to be 22 again....and 6'3", 240'ish, for that matter. None of which is happening for me any time soon. As I mentioned in my intro, I wish I had discovered this program years earlier instead of wasting all those years dicking around the gym. The sky's the limit for you, City. I'll be tracking your progress, fellow Chicagoan.
Today's work sets:
Front Squats 165 LBS x 5 x 3
Overhead press 137.5 x4. Took off Microplates 135 x 5, 5
Medium band goodmornings 15x3
Pull-ups 6, chins 6, pull-ups 5
I'm closing in on 190 LBS. An unintended by-product of all the squats and milk is that a lot of my clothes no longer fit me. Especially older clothes. I had to go to a wake last night. I couldn't for the life of me find anything to wear. My suit is probably about 15 years or so old. Its a standard dark gray one that never goes out of style so I've gotten a lot of mileage out of it. I was probably about 135 LBS when I bought it. It no longer fits. Neither did most of my jackets. I eventually found a pair of pants and jacket into which I managed to stuff myself. I Worried all night about rippage or the button shooting off my pants and accidentally blinding somebody. I've gotten so much bigger on a linear barbell training plan and eating like a man than I had in all my previous 8 years or so of "working out" combined. I'm not looking for 6-pack abz but I wouldn't mind losing some belly fat. Maybe time to cut some of the junk out of my diet.
Took some ibuprofen for a headache before hitting weights. It probably kept my elbow pain in check as well. I think I'll stick with this bastardized advance novice set-up. I probably won't do the two light days next week as indicated in the book.
Today's work sets:
Squats - 295 LBS 5x3
Bench - 212.5 LBS x 5,5,4. Once again struggled with rep number 4 of 3rd set. Although I bench in a power cage, I have no spotter and have to be smart. It would still hurt if I missed that last rep. One of these days...
cleans - 140 LBS 3x5 Form varies from rep to rep. Some feel right, the bar brushing my thigh and the jump, etc. On others, I stop to brush the thigh and it becomes a shrugging reverse curl thingy. Must find some consistency.
Fuck! Shit! Piss! Balls!
I was all set to lift today. Nothing out of the ordinary. I usually follow a Sat./Mon./Wed. schedule. Two days rest. Decent night's sleep. Good breakfast, etc. I was even going to record my squats. Not having much of a life these days, I live for this shit. This is my golf or fishing or whatever the hell guys my age do for fun. I set up to do my warm-up sets. I felt tight. Did a couple extra empty bar squats, really working on my form (chest up, knees out, no butt wink, etc.). Nothing unusual but felt a little tight in the hamstrings. My last warm-up of 275 LBS felt heavy. I was set to do my scheduled 300 LBS. Came out with my feet too wide. Only got 4. Next set, I only managed 2. My elbow pain came back as bad as ever. As I reracked the bar, I was overcome with an overwhelming feeling of defeat. I felt really, really depressed. WTF? Its only a hobby for me. Its not life or death. I usally manage to power through. Today, I was too disgusted to go on. Do I try again tomorrow, or do I wait til Monday (my 45th birthday, BTW)? Last time I stalled out at 310 after a few attempts at 305. I thought I would have no trouble with 300.
Mr.City
04-10-2010, 05:48 PM
These things happen. I felt like shit when I hit a stall, many actually. You need to look at this as an going progress. Certain things can be tweaked and adjusted, much like a chemistry experiment. And don't worry about progress you should be making. Just focus on making progress. I was actually kicking myself in the ass when I realized I probably wasn't going to make 405 for 5x3 on SS. I remember when I used to daydream about doing 315.
I was not going to let my last day at 44 years old go down without a fight. I finished Saturday's session.
Squat 300 LBS x 5 x 2
OHP 137.5 LBS x 5 x 3
Deadlift 385. Failed on first attempt. Then managed 3 reps.
My elbows are barking at me, but I'm glad I finished. I hate to let a good weekend session go. I have much more energy. Often times after work, I am beat and the last thing I want to do is get under the iron.
Bought a cheap glute-ham bench off Craigslist. Footplate's a bit small, but maybe I can modify. I wanted a good Texas Power Bar form my B-day, but I can make do with my cheapo bars a little longer.
Its my 45th birthday and I celebrated by eating a slab of ribs.
Didn't feel too bad after celebrating my 45th with a few Mojitos last night.
Here are today's work-set numbers:
Front Squat: 170 LBS 5 x 3
Bench: 212.5 LBS x 5 x 3. Finally got that last rep of that last set up. It was touch and go but I went for it. Kept thinking I did not suffer the indignity of wiggling out from under the bar.
Glute/Ham Raises. Finally got to break in my newest toy. I had to play with the settings because I was squishing my balls. 3 sets of 10.
Alternating: Chin-ups 8, Pull-ups 5, Chin-ups 5
Just wanted to add that I set a goal last year of pulling 400 LBS before my birthday and I did it a couple weeks ago. Maybe I should set a similar goal of a 400 LB max squat for my next birthday.
Feeling tight this morning from the glute/ham raises. What's surprising is how my calf muscles feel. I know Rip mentions the calf muscle against the foot plate in Starting Strength. Feels like I spent the night doing calf raises.
Not the best sleep but here goes.
Today's working sets:
Squat: 305 LBS x 5 x 3
OHP: 140 LBS x 5 x 3
Everything was going along fine until I got to....
THE CLEANS
Started at 142.5 LBS x 3,3 Awful form. Took some weight off 135 x3. Still bad, like I've never done them before. Went down to 105 LBS for 2 sets of 3. WTF? How did they fall apart. Maybe, I never had good form and I could compensate when the load was lighter.
Maybe you aren't fully recovered from the GHR's?
You could be right, Isis, I felt a little sore in the hammies. I thought it would effect my squats since I struggled with 300# earlier in the week. I didn't have any trouble yesterday. I was pretty gassed by the time I got to the cleans. I think I was being hard on myself. I've been rereading the deadlift section in SS. I plan on rereading the entire clean section as well.
On a side note, I weighed in at 190# before I went to bed last night. I had a hunch I might have picked up a few pounds after squeezing myself into an old pair of jeans yesterday. I had to undo the top button so I could breath after lunch. I've said too much.
My usual "gear": Chucks, wrist wraps, neoprene elbow sleeves, knee sleeves and a generic 4" double prong leather belt on heavy warm-ups and work sets. I smeared a bunch of Flex-A-Gesic on my left elbow. I have two cheapo barbells, I use the bent one for squats and deadlifts. I use the "straight" one for bench, presses, and power cleans. I have searched all over the Chicago area for a good bar (I prefer a dimly lit one with a good juke box). Actually, I've yet to find a good barbell that suits my needs. Enough with the bullshit. I took a few Advil and put up the following numbers:
Squats - 310 LBS 5x3. Elbow started to get cranky but everything else felt good.
Bench Press - 215 LBS x 5, 5, 4. Failed on the last attempt. Thank you power rack!
Deadlifts - 385 LBS x 4. One rep better than last week. I hope to get all five next time.
Mr.City
04-18-2010, 03:39 PM
Cleans can fuck you up good as your form gets sloppier. I know from experience.
Oh, what I wouldn't give to be 22 again....and 6'3", 240'ish, for that matter. None of which is happening for me any time soon. As I mentioned in my intro, I wish I had discovered this program years earlier instead of wasting all those years dicking around the gym. The sky's the limit for you, City. I'll be tracking your progress, fellow Chicagoan.
FYI, I'm 6'3, 250ish, and in Chicago. But I'm like 26, not 22.
Yard work. Yeah, I know its not lifting weights but I have an old fashioned reel lawnmower. I have a typical city lot so its not too big but its quite a workout pushing that thing. Its the only cardio I'll do.
Tired and beat-up. Typical early week stuff. Oh, and I'm stiff from pulling weeds. Rounded back, should have used my deadlift technique.
Enough with the excuses already. Here are today's work-set numbers:
Front Squat: 175 LBS 5x3. I have a long standing love/hate relationship with front squats. I wasn't loving them too much today. Bastards nearly killed me.
Overhead Press: 142.5 LBS. Managed only 3 on first set, then 4 and 4. My arms actually burned.
Glute/Ham raises: 12, 10, 8. Still messing around with my new glute/ham bench. The first set was more like back extensions. The second two more closely resembled glute/ham raises.
Pull ups: 7, Chin ups: 7, Pull ups: 3. Three? Bite me, I'm tired!
Tired and beat-up. Typical early week stuff. Oh, and I'm stiff from pulling weeds. Rounded back, should have used my deadlift technique.
This will only work if the weeds are >9" tall. :D
Weird night sleep. Like a series of cat-naps with strange dreams thrown in. Back is a little tight this morning. I hope to be able to lift after work.
As it turns out, I'm begging off today. I hate missing a workout but my lower back is still tight and I have no energy. My wrists, glutes and elbows could all use an extra day. I would probably do more harm than good if I tried to force anything.
Hopefully, I'll be ready to go tomorrow.
I'm working up the energy to drag my butt down to the dungeon for some squat fun. Back is not tight, but my hammie is a little sore from doing some plumbing work in my crawl space yesterday. I had to contort to work the pipe and I felt something "pull". I did some foam rolling last night. I'm going to take some ibuprofen, drink a protein shake and perform the ritual wrapping of my aging joints.
Crash and Burn!
Squats 315 LBS x 4, 3, 2. I placed the bar a little higher due to some elbow problems. No pain but my numbers sucked.
Bench, 215 LBS x 5, 5, 4
Power Cleans 95 LBS. 5x3. I went back to basics here after rereading the SS chapter on power cleans. If I had technique plates or ten pounders I would have used those. 25 LBS are the lightest bumpers I own.
I think with all my recent stalls, I might be ready to get back on the TM. I got more out of straight linear progression this second time than I thought I would.
I found a guy selling a high-end Troy barbell. I've had a heck of a time finding one. I'm taking a road-trip to look at it tomorrow morning.
Got up extra early to look at barbell from craigslist. Drove way the hell out to affluent suburb. I haven't had much luck in finding a good barbell. I really didn't want to order one and pay shipping. I can't believe nobody sells good barbells in a metro area as large as Chicago and its 'burbs. Anyway, this guy was loaded. He refinished his basement and build a gym. He bought a bunch of expensive machines, including a Smith machine (gasp!). He had a bunch of those plastic looking octagon. He was selling off his old Troy Texas Power Bar. He was asking $155. I offered $120 and he accepted. His loss is my gain. I have a very cool wife for letting me spend the $$ and clutter up the basement with my equipment. She agreed to let me buy a good barbell as a birthday present and I ended up with GHD and a Texas Power bar for exactly $200. the only equipment I purchased new, were my $25 and 45 LB bumper plates. Thank you, craigslist!
Now, if I can get some milled plates and some weightlifting shoes....
Cleaned the little bit of surface rust from my new barbell. I'm restarting the Texas Method. I've maxed out on straight linear progressio, missing reps on all my lifts. I'm using the last time I successfully hit all my reps and taking roughly 10% of the weight off for my starting point. For example, The last time I successfully hit all my reps on the squat was at 310 LBS. I will start at 280 LBS. My last successful Press session was 140 LBS 5x3. I'll start at 125 LBS. I've been stalled out on deads at 385x5. I'm going to start at 340 LBS. This is my second attempt at TM. I think I jumped into it too early last time as I made some decent gains when I restarted the Novice program.
My adductor is still a little sore from when I tweaked it last week. I warmed up with shoulder dislocates and band pull-aparts in hopes of keeping the elbow pain from getting too bad.
Squats - 280 LBS 5x5. Again, I went with a slightly higher bar position. I have a habit of trying to get the bar as low as possible. My elbows pay the price. I forgot how killer 5x5 can be.
OHP - 125 LBS 5x5. Maybe I should have started with a lower weight. I barely got the last couple reps on the last set.
Deadlift - 340 LBS 1x5.
I'm gassed.
Mr.City
04-25-2010, 10:46 PM
You are going to feel a lot better on TM.
ColoWayno
04-26-2010, 02:37 AM
Just found your log. I started at 45 (I'm 47 now). I went from SS to TM. Then I found the forum and after looking around decided to go back to SS. I'm about 14 sessions into that and I think I'm pretty close to done with LP. I'm fighting a shoulder problem so I'm taking a shoulder friendly week before I try to get back on track. I'm deployed (civilian) and I'm targeting a beach vacation when I get back to the states in August so I wanted to do something about all of the belly fat before I take my shirt off there (ha). Just before I leave I'm going to try 8 weeks of 5-3-1 along with some conditioning stuff and a more careful diet and see what happens.
Back on linear progression:
Squats from 3x5x240lbs to 3x5x280lbs
Deads 1x5x275 to 1x5x305
Bench 3x5x175 to 3x5x202.5
Press 3x5x112.5 to 3x5x127.5
That's way more progress than I was making on TM at the time I switched. I'm curious to see how 5-3-1 compares to TM.
I'm really struggling with power cleans. How is that going?
My log is in the (unjustified) Intermediate section.
Good lifting to you
Thanks, Mr. City and ColoWayno.
Wayno, I hear you on the belly fat. I haven't been able to see my abs since I turned legal drinking age. The closest I've come in adulthood was when I first started lifting weights. I had no idea about proper nutrition at the time and I lost a bunch of weight.
I've seen your Power Clean videos but I'm afraid I can be of little help considering my struggles on the lift as well. I'm going back to the beginning on that lift. I recently read the power clean section in Starting Strength and took a bunch of weight off the bar. I understand that you plan on rereading that chapter when you get back stateside. I suggest rereading the deadlift section as well since its the starting point of the power clean. I'm hoping I can get my technique up to speed and that my numbers will rise accodingly. Get that shoulder healed up. I've been fortunate that I've not had shoulder issues yet (knock on wood) but I've had plenty of wrist and elbow pain. Good luck with the 5-3-1 plan. I plan on ordering the hard copy of Wendler's book someday. I'm presently employed in the printing business so I'm partial to ink on paper as opposed to e-books.
Best of luck.
You are going to feel a lot better on TM.
Hey City, should I have started by taking more weight off the bar to allow myself some room to progress? That session was pretty gruelling (as well as time consuming). I'm concerned I may reach my max volume in a few weeks.
Mr.City
04-26-2010, 09:56 AM
Sorry, but I think that's what the volume day is like. My squat hit a best of 335x5x3 on SS, and then I took a week off. I came back to do 310x5x5. Around 20-25 lbs is usually the ideal amount to take off for TM, however you, being an older gentleman, may benefit from a larger deload.
StrongIslander,NY
04-26-2010, 05:58 PM
[QUOTE=fnet;121781]Weird night sleep. Like a series of cat-naps with strange dreams thrown in. Back is a little tight this morning. I hope to be able to lift after work.
i get frigging weird restless dreams on the days i lift too! but i get sleep but the dreams are so real and yet none of em make sense--its like being alice in wonderland kind of strange or tim burton movie strange. when i wake up it feels like i was working out in my sleep. and then there are the porno ones with ppl you'd never have or want to sex with... and im 42!
[QUOTE=fnet;121781]Weird night sleep. Like a series of cat-naps with strange dreams thrown in. Back is a little tight this morning. I hope to be able to lift after work.
i get frigging weird restless dreams on the days i lift too! but i get sleep but the dreams are so real and yet none of em make sense--its like being alice in wonderland kind of strange or tim burton movie strange. when i wake up it feels like i was working out in my sleep. and then there are the porno ones with ppl you'd never have or want to sex with... and im 42!
LOL. Sometimes I have difficulty sleeping the night before lifting. I get amped up thinking about what I'm going to do that day. On the nights after lifting, I sleep like a baby. Funny you mentioned that about the porno dreams. If what I dreamt last night came to fruition, I'd be out a wife and a job. I want to wash my subconscience out with bleach after that one. Here's to your improved health, StrongIslander.
I'm still smarting from Mr. City's "older gentleman" comment.
I've had a bit of a low-grade cold that I can't seem to kick. The sinus headaches have been annoying. I plan on lifting today. Light day. TM.
Texas Method - Light Day
I've requested to have this log moved to the Intermediate section. I'm not sure when Stef will get to it. I'm sure she's got her hands full and has better things to do than manage some douchebag's log. I'm attempting to convert pounds to kilograms for our European friends.
Front Squats - Bar 5x2
75 LBS (34 kg) x 5
95 LBS (43 kg) x 3
125 LBS (56 kg) x 2
150 LBS (68 kg) x 1
175 LBS (79 kg) x 3. Must not have been completely recovered from volume day because I really struggled.
165 LBS (75 kg) x 5. Still struggled
155 LBS (70 kg) x 5. Argh! Maybe I should have followed Rip's recommendation of light back squats but again, I love to hate front squats.
Bench-Not really sure where to start here because I plan on deloading for volume. I decided on 185 LBS for work sets.
Bar 2x5
95 LBS (43 kg) x 5
135 LBS (61 kg) x 3
165 LBS (75 kg) x 2
185 LBS (84 kg) x 5, 5, 5
Glute/ham raises 10 x 5
Pull-ups 7, Chin-ups 7, pull-ups 4, chins 5
In order to save some time, I alternated between GHR's, pull-ups and chin-ups.
Mr.City
04-27-2010, 07:06 PM
Older Gentlemen was the kindest way I could think of phrasing it.
Intensity Day (yeah, right!)
Didn't go as well as planned. Not fully recovered from volume day? Form issues? Not enough sleep? It would have been nice had I been going for heavy triples. Unfortunately, I was going for 5's at weights I've done before.
Squats - Bar 2x5
95 LBS x 5
135 x 5
185 x 3
225 x 5
255 x 1
315 x 3
Maybe its the slightly higher bar position that makes me feel off-kilter. I prefer a very low bar position but my left elbow barks at me.
OHP - Bar 2x5
75 LBS x 5
95 x 5
120 x 2
135 x 1
145 x 3
I couldn't get my breathing right. Sometimes breathing at the top, sometimes at the bottom of the lift. Which one?
Power Cleans - Bar 2x3
95 LBS x 3
105 x 3, 3, 3, 3, 3
95 LBS x 4 (just to work on form)
The one bright spot. My form seems to be getting better. slowed it down at the beginning. Concentrated on keeping the bar close to my body. Unfortunately, I have a tendency to jump too early. I could really feel it on the couple that I got right.
So do I take some weight or reps off on my volume day or just take a mulligan on today's session?
I'll admit it. I hate volume days. As I warm up for squats, the task ahead seems daunting. I start to have doubts about how I'll get through it. I'll start muttering "I'm too old for this shit" repeatedly. Then I get into my work sets...
Squats - Bar 2x5
95 x 5
135 x 5
185 x 3
225 x 2
265 x 1
285 x 5, 5, 3, 5, 5
I don't know why I stalled on my middle set. The weight seemed awful heavy. Maybe because I keep messing with the bar position on my back due to my recent elbow pain. I got depressed, then I got angry. I put the bar in its proper position and nailed the last two sets.
Bench - Bar 2x5
95 x 5
135 x 3
165 x 2
190 x 5, 5, 5, 5, 5
This is my first bench volume day. My last completed set and rep combo was at 3x 5 at 212.5 LBS. I took roughly 10% off for volume.
Deadlift
135 x 5, double overhand grip
225 x 3, double overhand grip
275 x 2 double overhand hook grip
325 x 1 mixed grip. Right hand (dominant) in supination.
345 x 5 mixed grip. Left hand in supination.
Deads are so much harder with the increased volume of squats.
Not too much elbow pain today. A nice hot bath sounds good.
Mr.City
05-02-2010, 05:25 PM
I usually do my deadlifts before I squat since volume day squatting beats the shit out of me. If you don't mind me asking, why did you do two sets of 5 for your deads?
Sorry Mr. City, It was a typo. I've since fixed it. I meant to type 1 rep at 325 on that final warm-up. Thanks for bringing it to my attention.
Front Squats - Bar 3x5
75 x 5
95 x 3
125 x 2
135 x 1
155 x 5, 5
Felt very tight today. Extra bar warm up. Might continue to deload on these or switch to light squat.
OHP - Bar 2x5
75 x 5
95 x 3
115 x 2
125 x 5, 5, 5
Been struggling with presses since I did 140 x 5 x 3 a couple weeks ago. I've been having trouble getting into starting position. I noticed that the belt was more of a hindrance than a help for some reason. I took it off for the last couple sets.
Glute/Ham raises 10, 10, 10, +10 lbs - 10, 10
8 chin-ups, 5 pull-ups, 5 chin-ups, 4 pull-ups
Basically, everything felt heavy today. I suck.
Light weights are supposed to feel heavy on recovery day. It's part of the program.
Today is supposed to be an intensity day in my training. My hamstrings have been tighter than a cat's ass since I woke up this morning (please don't ask how I know the given tightness of a cat's ass as it dredges up painful memories). I hope they loosen during the course of the day. Sitting on my ass at a desk and in my car does not help matters any. If I can't go today, I'll go tomorrow. Sunday's volume day will be screwed up due to Mother's Day. Fuck you and your made up holidays, Hallmark!
Yes, my hammies were still a bit sore but I had a run-in with one of the bosses over something I've had on my chest for some time. Also, the Extra-Strength Excedrines I took before I left work didn't hurt. How much caffeine are in those things? I might want to consider taking them before every workout. I hope I can get to sleep tonight.
Today's numbers:
Squat - Bar 2x5, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 275 x 1, 295 x 1
325 x 5 PR
I might have cut the last rep a tad high. Certainly I went far too low by JoeAverageStrength guy and his skinny boys in squat suit standards. I meant to do 320 LBS but misloaded 325 onto the bar. Didn't seem to matter.
Bench Press - Bar 2 x 5, 95 x 5, 135 x 5, 165 x 3, 195 x 2, 205 x 1
225 x 3, 2
I was determined to get five. I just broke it into two sets (unintentionally).
Power Cleans - bar 2 x 3, 95 x 3, 115 x 3,
135 x 3, 3, 3, 3, 3
I was feeling my oats and the my form felt better so I made a bigger jump than I planned since the reset.
No elbow pain:)
Dreamed about squatting last night. Can I count it toward my Volume Day?
Mr.City
05-08-2010, 05:11 PM
Only counts if it is a nightmare.
StrongIslander,NY
05-08-2010, 05:36 PM
nice PR on the squat from 5-6.
Squats - Bar 2x5, 95x5, 135x5, 185x3, 225x2, 265x1
Work set: 290x5x5
OHP - Bar 2x5, 75x3, 95x2, 115x1
Work Sets: 130 x 5, 5, 4, 3, 3
On the third set, I got what can only be described as a sharp cramp on my medium or posterior head of my deltoid, right above my bicep/tricep area. I tried working it out with broomstick presses, shoulder dislocates and band pull-aparts. It kept happening on the third rep each time. Maybe I rushed my warm-ups.
Deadlifts - 135 x 5 double overhand grip, 225 x 3, double overhand, 250 x 2 hook grip, 325 x 1 mixed grip, 355 x 5 mixed grip, alternated grip from previous set.
Minimal elbow pain. Not too worried about the pain I felt on OHP. Although it limited my performance today, I don't think its serious.
Icing my left elbow. It was bothering me after working on my kid's bicycle. Pathetic.
My log has been moved from the General Section to the Intermediate Section as I am currently training using the Texas Method.
Front Squats - Bar 2x5, 75 lbs x 5, 95 lbs x 3, 115 lbs x 2, 135 lbs x 1
Work Sets - 160 lbs x 5, 5
Light Bench Press - Bar 2x5, 95x5, 135 x 3, 155x2
Work Sets 170 lbs x 5 x 3
Alternating GHD and Back Extensions hoping to cut down on Hamstring soreness.
10 GHD, 10 back ext, 10 GHD, 10 Back Ext, 10 GHD
Alternating Pull-ups and chin-ups - PU 8, CU 6, PU 5, CU 4
Meh. No unusual aches or pains.
Woke up with a damned cold this morning. Hopefully, this won't interfere with today's scheduled Intensity Day.
My cold didn't seem to affect me much. Today's lifts were sponsored by Clariton-D and Extra-Strength Excedrin.
Squat - Bar 2x5, 95x5, 135x5, 185x3, 225x2, 275x1, 315x1
Work Set - 330 lbs x 5 PR
Felt a pain in my left side on rep 2 (oblique?) Somehow completed the next 3 reps without dumping the bar.
OHP - Bar 2x5, 75x5, 95x3, 115x2, 130x1
Work Set - 145 lbs x 5
Power Cleans - Bar 2x5, 95x3, 120x3
Work Sets - 140 lbs x 3 x 5
The power cleans have been coming along since rereading the power cleans and squat sections in Starting Strength. The main thing is that I've been keeping the bar as close as possible to my body.
I'm still feeling it in my side, but I've got three days to recover.
A couple random thoughts: The elbow's been pain free on squats and I've gone back to low bar squatting. I've been doing shoulder dislocates before training. Maybe the pull-ups and chin-ups help. Also, I've not been wrapping my fingers around the bar but rather, resting my palms against the bar. This eliminates any chance of me pulling down on the bar on my ascent. I'm also thinking about lifting shoes as I work with heavier weights. It feels like my feet are going to blow out the sides. I'm not sure I can afford WL shoes for now. I've found an 20 year old pair of basketball shoes from my ballin' days. They are classic Reebok's, heavy as hell compared to today's shoes. The rubber souls are hard as a rock. I'm thinking I might start squatting in them.
Left side still tender from when I strained it last Thursday. Pain is somewhere in Gluteus Medius or External Oblique region.
Squats - Bar 2x5, 95x5, 135x5, 185x3, 225x2, 275x1
Work Sets - 295 lbs x 5x5
Pain in side intensified as I put more weight on the bar. I was able to work through it.
Bench Press - Bar 2x5, 135x3, 165x2, 185x1
Work Sets - 195 lbs x 5, 5, 5, 3, 4, 3
My bench has really suffered since resetting for TM. I was determined to get my volume in so I did what I could to get 25 total reps.
Deadlift - 135x5, 225x3, 315x1, 360x3
Weight was not a problem but pain in my side became too much. I also might have rushed my warm-ups a bit as I was nearing the 2 hour mark and I wanted to watch the Blackhawks game.
Funny thing. I sat down with a tuna sandwhich and protein shake to watch the Blackhawks hockey game. When I went to sit up, my quads cramped up and I fell back onto the couch, twice. I couldn't stand up. Took a while to work it out.
My entire body aches. My left side is particularly tender. Damn you, volume day!
Shitty workout. Side still hurts. Feeling a little under the weather the last. Symptoms of over training? I don't know but if I'm going to have a shitty day, might as well be on a light day.
Front Squats - Bar 2x5, 75x5, 95x3, 115x2, 150x1
Work Sets - 165 lbs x 4, 5
Bar started to slip on first set. Thought about doing a third set to make up for missing rep but figured its better to leave a little in the tank on a light day.
OHP - Bar 2x5, 75x5, 95x3, 115x1
Work Sets - 130 lbs x 5, 5, 5
I hate this lift more than any other. Also, I have a low ceiling in my basement so I have to load up with 10 lb weights and they flop around the ends of my bar. I don't know why but it irritates the piss out of me.
GHR 10, +10 lbs - 10, 10
Back Extensions - 10, 10 Started to feel pain in my side.
Pull-ups 4 - Really felt pain in my side. Thought it better to rest it. I want this to go away by intensity day.
Speed Oly Bar curlz - 15, 15, 15
I did them in the squat rack just to piss myself off. Didn't really time myself. Just did them as fast as I could. Paused only to catch my breath in between sets.
Unfortunately, my "Intensity Day" lacked the requisite intensity. I still have pain in my side. Its not debilitating. Its just there. I can feel it when I tighten my belt. I feel it on the squat and any pulling movement.
Squats - Bar 2x5, 95x5, 135x5, 165x3, 185x2, 225x1, 275x1, 305x1
335 lbs x 3 - Tried for 5 but could barely get the third rep up.
Bench - 95x5, 135x5, 165x3, 185x2, 205x1
220 x 3. Again, I tried for 5. I even took 5 lbs off from last time. WTF? My bench is really suffering of late. Can't blame the side pain for this.
Power Cleans - Bar 5, 2, 95x3, 115x3, 125x2, 135x1
145 lbs x 3, 3, 3, 3, 3 The upside is that my power cleans continue to improve. Form started to go on last couple sets as I was tiring and muscling the bar up.
Should be 5/23/10
So I didn't know how much I'd have in the tank after a weekend garage sale. It got hot today. I got a much later start than I usually do for a weekend training session and I still have that pain in my side. I am going on vacation in a couple weeks so if I can work through the pain until then, I can rest it a week.
Squats - Bar 2x5, 95x5, 135x3, 185x3, 225x2, 255x1, 275x1
Work Sets 300 lbs x 5x5
Pain in side becomes noticeable when I go to the belt.
Overhead Press - Bar 2x5, 75x5, 95x3, 115x2, 125x1
Work Sets - 135 lbs x 5x5
Yes!!! Not my best lift, but I nailed 'em.
Deadlift - 135x5, 225x3, 275x2, 315x1,
Work Set - 360 lbs x 5
I really feel it in the side with deadlifts. It didn't help that I meant to have a heavy warm-up at 335 but incorrectly loaded the bar. I had too much weight on one side.
I don't have my usual elbow pain, but I'm having a slightly weird sensation on the inside of my left elbow. Bicep? Its a slight burning pain. Nothing intense. It comes and goes. I'm not logging my aches and pains to complain or use as an excuse for poor performance, as I'm sure my fellow masters lifters all suffer from nagging injuries. I'm logging these things so I can keep tabs on things and to show that we can train through aches and pains. Plus, if anybody has any magic potions to cure such ailments, I'm all ears (or eyes).
Mr.City
05-23-2010, 08:45 PM
Nice job
The only thing tougher than volume day is the day after....My. Everything. Hurts.
Still sore all over. Thinking about changing something up on volume day. I can get through it, but it wipes me out for days. Elbow and side pain. Wasn't sure if I'd ever get loose.
Front Squats - Bar 2x5, 75x5, 95x3, 135x2, 155x1, 170 lbsx5, 5
Worked through some soreness in the hammies.
Light Bench - Bar 2x5, 95x5, 135x5, 155x3, 175 lbsx5x3
Elbow pain really started flaring up.
GHD 10, 10, 10
Didn't feel like fiddling around with weights or more sets or reps today.
Attempted pull-ups and chins but my elbow and side were both too sore to do reps.
I iced down my elbow. Next, I'll hit the tub. I'm falling apart.
Feeling a helluva lot better today thanks to the foam roller (nut crushing, aside).
IlPrincipeBrutto
05-26-2010, 09:59 AM
Hello,
regarding elbow pain, there is a long and informative post in the Technique section by Sami, who has issues similar to yours.
You can read the lot here: http://www.startingstrength.com/resources/forum/showthread.php?t=14589&highlight=battered
The abridged version is that:
- tightness in the shoulders influences the grip in the squat, and this places stress on the elbows.
- another cause is elbows moving about at the bottom of the squat, taking weight they are not supposed to take
- foam roll warm-up is useful to relax the shoulders, and removes a cause of pain (see towards end of thread)
I had something similar, and my personal way of dealing with it is to do two sets of five squats with just the bar, starting with a wide grip and moving it in little by little. By the third/fourth set I'm on the normal grip, and without pain.
Hope this helps,
IPB
ColoWayno
05-26-2010, 10:59 AM
When I first started TM my hammies were sore, after volume day, pretty much right up to my Intensity workout. Then, strangely, they felt fine all weekend. I'm older too and wonder now if I should have dropped a set on volume day. I'm doing 5-3-1 now but may go back to TM once I get home (deployed).
Once I got here I did a few weeks of linear progression, back to 3x5's and was able to add a lot to my squat without any hamstring pain. My last 5x5 was 240. My last 3x5 after a few weeks of linear progression SS style was 285.
Good lifting.
Thanks, IlPrincipe. I read everything and anything about elbow pain. I tried so many things the last time it flared up, I'm not sure what worked. It just comes and goes. I'll have a couple weeks pain-free, followed buy a couple weeks of pain. Also, the pain level can vary. I think icing it afterwards works best for me. The first time I noticed it was when somebody showed me low-bar squats before I even read SS. I had the bar really low on my back and my elbows were directly under the bar.
Colo, This is my second go-round with TM. I started this log after I went back to linear training. I found it a nice change of pace and I was able to squeeze out some more gains. I plan to keep on TM for the next couple weeks until I go on vacation. I'll probably do 2-3 weeks of linear progression after I get back.
Today is a scheduled intensity day. I hope it goes better than last week.
Extra-Strength Excedrin! Man, that shit is the goods!
Squats - Bar 2x5, 95x5, 135x5, 185x3, 225x2, 255x1, 285x1, 315x1
335 lbs x 5 PR
I almost got stuck on last rep, exhaled early and almost shit a lung. Its cool, because when I started this log a couple months ago, my one rep max was 335.
OHP - Bar 2x5, 75x5, 95x3, 115x2, 135x1
150 lbs x 5
Okay, so I might have pushed a little with the knees to get it started and on the last rep, but its my log, damn it and I'm counting them.
Power Cleans - Bar x 5, 3, 95x3, 115x2, 135x2,
150 lbs x 3, 3, 3, 3, 3
For some reason I yell when doing these. Like a Kiai in karate. I think it frightens my kids.
Feeling strong. Hitting those squats was like a shot of adrenalin. I don't know if I'll sleep tonight.
Feeling guilty about the gut with a summer trip to the beach just around the corner. I don't think Mrs. fnet is fond of it either*. So I took the bicycle for a ride. First time out this year. Thought it would be easy. I was surprised at how quickly I became winded. My quads are burning. Also did 3 sets of 10 roman chair sit-ups.
*I was all of about about 120 lbs when the future Mrs. fnet and I first met in the late 80's. I think she prefers the skinny fnet.
How much do you weigh now?
I weigh 190 (give or take a pound or two) at 5'6".
Today was supposed to be a scheduled volume day training but I have been sick since Friday night. Symptoms include; sore throat, cough, violent sneezing, and overall achiness. I know there is a lot of debate about whether to train while sick. I listen to my body and its telling me to rest. I did manage, however, to extend the foot plates on my GHD with some old plywood I had laying around.
I'll give it a go tomorrow if I'm feeling better.
Woke up feeling only slightly better today. My head is still stuffy. Hard to focus. I tried to do a couple warm-up squats with bar only but I'm too damned achy. I'd rather not push it. I'd better rest up for work tomorrow.
Still not feeling well enough. Piss poor sleep last night. I've had stomach cramps all day. I'm afraid this is becoming fnet's log of unfortunate ailments. This is killing me because I'll be taking a week off soon and I was hitting some PR's before all this shit started happening. I'll probably be doing linear training up to my vacation. Shit!
Piss poor sleep (again). Coughing and stomach cramps. Feeling a little better, I was determined to get through this. Not impressive numbers but I gave it a shit..er, shot. It took about two hours to get through this. Scrapped my usual Texas Method training and did what I could.
Squats: Bar 2x5, 95x5, 135x5, 185x3, 225x5, 255x1, 275x1
Work Sets: 305 lbs x 5, 4, 3
Bench: Bar 2x5, 95x5, 135x5, 165x2, 175x1
Work Sets: 195 lbs x 5 x 3
Deadlifts: 135x5, 225x3, 315x2, 365x3
One other note: I didn't wear Chucks today. I lifted in a 20 year-old old pair of Reebok Basketball shoes I found in the back of my closet. Nothing fancy about these shoes, White, with no velcro, gel, air pockets or whatever gadgets they put on to market B'Ball shoes these days. They are heavy by today's standards, like boots. The souls are hard, composed of 20 year-old dried rubber. I'd been kicking around the idea of lifting in them because the heel is slightly elevated as opposed to my flat Chucks. The jury's still out, because I was dealing with my cramping stomach but I'll certainly try it again.
Still suffering from the vestiges of this sinus/cough/stomach cramp thing. Not sleeping well. Not eating well and it shows.
Squats: Bar 2x5, 95x5, 135x5, 185x3, 225x2, 275x1, 305x4
Planned on doing at least 3 sets of 305 but I couldn't even do 1 set of 5. I'm a week out from my PR of 335x5. Maybe, I'm not fully recovered from illness or last squat session. Whatever the reason, it just wasn't going to happen today.
OHP: Bar 2x5, 75x5, 95x3, 115x2, 135x5x3
Power Cleans: Forget it!
10 BW chin-ups
I hope to recover for Sunday. I hope to have one good week before taking a week off for vacation.
I suck.
I'm starting to sound like a broken record. This hell virus will not let up. Why can't I just catch a cold and be done with it in a couple days like normal people? Still coughing and congested. My chest and back are sore from coughing. It hurts to take deep breaths. Maybe I should have rested but I really wanted some time under the bar.
Squats - Bar 3x5, 95x5, 135x5x2, 185x3, 225x3, 255x2, 275x1,
300 x 5, 5, 3
Took a little weight off from last two ill-fated attempts. Left elbow pain flared up.
Bench - Bar 2x5, 95x5, 135x3, 165x3, 185x1, 200x4
Too much elbow pain. I've been reduced to a sweaty, shaky mess.
GHD x 8
Thinking about shutting it down for the next couple weeks.
famendoza
06-06-2010, 08:25 PM
Maybe you have a flu not a cold. Their symptoms overlap. I may be in your shoes as well.
You're probably right, Famendoza. It may even be a sinus infection. I seem to be prone to those as well. Whatever it is, its really hanging in there. If it were just a cold, I would be able to work through it. Whenever I try to work through this, I turn into a weak, sweaty mass. I hate to miss my training. I should use this and my vacation to rest and heal up a lot of lingering ailments.
Get well soon.
Feeling a little better today. I'm sure its a sinus infection. I'm going to the doc tomorrow. I felt stronger today than I have in a while. I was able to get through a workout despite pauses for coughing and blowing my nose. Mrs. Fnet's not to pleased with me since she caught me using her favorite gravy boat as in impromptu Neti pot.
Front Squat - Bar 2x5, 75x5, 95x5, 135x3, 155x2
Work Sets - 175 lbs x 5x3
OHP - Bar 2x5, 75x5, 95x3, 115x2, 130x1
Work Sets - 140 lbs x 5x3
I might have given a slight push to the last couple reps of the last two sets.
Deadlifts - 135x5 Double overhand, 225x3 Double overhand, 275x2 Hook grip,
325x1 Mixed grip, 365x5 Mixed grip
One more scheduled work out before vacation.
Went to the doc on Wed. Not a sinus infection. Must be viral. Been feeling better the last couple days. Cough gets a little better each day.
Squats: Bar 2x5, 95x5, 135x5, 185x3, 225x2, 255x2, 285x1
Work Sets: 305x5x3
Hard as hell, but I got them done. No way I could do 5 sets.
Bench: Bar 2x5, 95x5, 135x3, 165x2, 185x1
Work Sets: 200 x5, 5, 4
Failed on 5th rep of last set. My bench has gotten weaker.
Power Cleans: Bar 2x5, 95x3, 115x3
Work Sets: 135x3x5
I haven't done these for a while so I took some weight off. I wanted to make sure my form was good. It was okay.
I hate going on vacation considering my last couple weeks were a waste. My vacation workout plan will consist mainly calf work from walking on sand and plenty of twelve oz. curls. I plan on doing a bit of a reset after I get back.
joey_jersey
06-12-2010, 03:40 PM
I
My elbows are barking at me,
How are your elbows now? and what caused them to hurt? I found out that my grip was all wrong on my squats and it was KILLING my left elbow which has always been a weak spot for me.
I re-read SS even bought the DVD, it's gotten better the past week or so, but I've been wussing out for the past few days, starting again this Monday?
Anyway, we're just about the same, height, age, weight. I'll be keeping on eye on ya!
How are your elbows now? and what caused them to hurt? I found out that my grip was all wrong on my squats and it was KILLING my left elbow which has always been a weak spot for me.
I re-read SS even bought the DVD, it's gotten better the past week or so, but I've been wussing out for the past few days, starting again this Monday?
Anyway, we're just about the same, height, age, weight. I'll be keeping on eye on ya!
Thanks for reading my log, Joey_Jersey. I'll be tracking yours as well. As for my elbow, I'm not sure. The pain comes and goes. I put up with it most of the time except for the few days it starts throbbing too bad. Hopefully, everything will be okay after some time away from the iron.
I'm back. I labored over the decision to start up again today, or wait until tomorrow. I should have waited. A week in a beach house does not put one in a frame of mind to start throwing around the iron. A day after my first day back at work and I would've been my old cranky self. On the bright side, a few of the nagging injuries have cleared up. On the downside, I am in that post-vacation funk, where I don't feel like doing much of anything. My log will hardly resemble how I've been training until I get back into the groove.
Squats - Bar 2x5, 95x5, 135x5, 185x3, 225x2, 255x1, 275x5, 285x5, 295x5, 305x3
OHP - Bar 2x5, 75x5, 95x3, 115x2, 135x2, 125x5x2
Deadlifts - 135x5, 225x3, 275x2, 315x1, 355x FAIL, 335x2
My wife and kids thought it would be nice to treat dad to a lunch from a Chicago institution on Father's Day. I may have started lifting too soon after my hot dog, fries and chocolate shake. I felt a large, gaseous bubble in my stomach every time I tightened my belt and bent over to grip the bar. I felt I might loose my lunch if I continued.
Overall, it was pretty weak. I wasn't expecting much. The deadlift, which is my strongest lift was the biggest disappointment. My last three weeks of training have been spotty due to illness and vacation. Again, I'll probably do more fucking around than serious lifting until I start feeling motivated. Until then, I'm afraid my log will more closely resemble that of one of the self-proclaimed experts around here who skulk around this site complaining that they're getting fat while making no strength gains because they're doing everything in the gym but sticking to a strength program.
I don't know what's wrong. I feel like I'm suffering from over training but I just came back after some time off. I'm not sure what my problem is. I feel I'm floundering around trying to feel where I'm at strength-wise.
I'm ashamed to post my numbers, but I started this log as motivation to keep progressing. I have to post my numbers when I'm regressing as well.
Front Squat: Bar 2x5, 95x5, 115x3, 135x3
My hamstrings were sore to begin with. I never got good depth.
Bench: Bar 2x5, 95x5, 135x3, 155x2, 175x1
Work sets: 185x5x3
Pull-ups (Pronated grip): 8, 5, 5
I've never felt less motivated.
Mike O.
06-23-2010, 03:46 AM
Is that superdawg still with you fnet? They always made a lasting impression on me back when I lived in Chicago. Hang in there, you'll come around.
Is that superdawg still with you fnet? They always made a lasting impression on me back when I lived in Chicago. Hang in there, you'll come around.
Thanks Mike O. It finally worked its way out. If I hadn't stopped deadlifting Sunday, my black Chucks covered in neon green relish and yellow mustard would've resembled a black light poster. I hope to get my mojo working again soon.
I'm still feeling my way back. Trying escalating sets to find a good starting weight. A couple of things: I've not been eating enough and I'm not having fun. I've lost a few pounds. 5'6", 185 LBS. I'm not sure if its depression or low testosterone or what. I'd go to my doctor but I was just there a couple weeks ago for my sinus shit. He told me I'm too heavy and my blood pressure was elevated. He blamed the weight gain. I told him I was on enough pseudoephedrine to start a meth lab.
Here's what I managed to eek out:
Squats: Bar 2x5, 95x5, 135x3, 165x2, 195x1,
225x5, 255x5, 275x5
I'm primarily just trying to work on getting my form back.
OHP: Bar 2x5, 75x5, 95x3, 115x5
125x5x3
Power Cleans: Bar 2x3, 95x3, 115x3, 125x3, 135x3
Form broke down on last set.
I'll get back to sets across, maybe at a lighter weight until my form and my will to live return. I will also try to start eating like a grown-ass man again.
Today was the first day in quite awhile that I felt rested and ready to go. My normal TM training had been sidelined due to illness and vacation. As I've noted the weight, particularly on the squat has felt exceedingly heavy the last few times. I'd been all over, ramping sets trying to feel my way back. I'm just going to be conservative and start back on sets across.
Squats: Bar 2x5, 95x5, 135x5, 185x3, 225x2, 255x1
Work Sets: 275x5x5
Took quite a bit of weight off and it still felt heavy at first. I've been feeling loose and wobbly. To correct this, I started looking down, like Rip says. I tend to hold my head in a neutural position and look out further. I made an "X" with chalk on the floor 5' out. I think it helped my back position. I started to feel like a coil spring on the last few sets. They felt light and I felt strong.
Bench: Bar 2x5, 95x5, 135x3, 165x2, 185x1
190x5,5,5,5,4
My bench had been suffering before my "meltdown" I'm thinking about going back to straight linear progression on my bench and press.
Deadlift: 135x5, 225x3, 275x2, 315x1, 335x5
Its been almost 3 weeks since I was able to complete all my reps on pulls. Again, I'm working conservatively here.
Overall, this is the best session I've had in several weeks. I think I may be on the road back.
Left elbow's killing me this morning. Not from lifting, but from pulling weeds. Had some monster ones on the side of the garage. Unfortunately, none were of the smokeable variety.
Should be 6/29/10
Finally feeling good about life (for now).
Front Squats: Bar 2x5, 95x5, 125x3, 145x2, 165x1
Work Sets: 185x5x2
OHP: Bar 2x5, 75x5, 95x3, 115x2
Work sets: 135x5x2
Glute-Ham raise: 10, 10, 8
Chin-ups: 8, 6, 5
Been reading the thread about Chin-ups v. Pull-ups. I'll go with chin-ups for a while.
Its been over a month since my last intensity day on TM. Sleep was okay. For some reason, I woke up with a sore ankle. Nothing a little Vitamin I couldn't fix.
Squats: Bar 2x5, 95x5, 135x5, 185x3, 225x2, 255x1, 295x1, 315x3
I thought I could get 5 out at this weight. I felt a little light headed after the last rep. That 335 I did for 5 seems so long ago.
Bench: Bar 2x5, 95x5, 135x3, 165x2, 195x1, 215x3
Again, I was thinking five, but I settled on a triple.
Power Cleans: Bar 2x5, 95x3, 115x2, 135x3x5
Form sucks again. I was finally starting to get the hang of these before I went down for the count. One thing I caught myself doing was tightening my arms trying to keep them straight instead of letting them hang like ropes and letting the momentum carry the bar up.
I did some curls today. Drop sets using bar and light band, bar only and finally, band only. No rest. 15, 7, 8. I can feel the pump on my gunz.
I hope to do better next week on all my lifts.
Did some BW exercises. Back extensions, Blast strap (homemade) push-ups and inverted rows. Probably shouldn't have done the blast strap stuff. the whole instability thing really bothered my elbow. Was going to do dips but decided to ice instead.
Took the family swimming yesterday. I managed to get a few laps. Though I know all the strokes, I've never been a gifted swimmer. No one will confuse me with Micheal Phelps. Anywhooo.....as I swam (freestyle, breaststroke, sidestroke, backstroke, etc.) I was amazed at how powerful and how fast I was moved across the water. All that quickly ended, however, as I exited the pool and pulled my adductor as I exited the pool. I gimped around a bit. Came home and did some foam rolling. I'll see if it affects my scheduled squatting later today.
Here are today's uninspiring numbers:
Squats: Bar 2x5, 95x5, 135x5, 185x3, 225x1
280x5, 4 Felt my knee buckle on last rep.
225x10 I wanted to get my volume in.
OHP: Bar 2x5, 75x5, 95x3, 115x3
135x4, 3
No energy, took weight off bar
115x8
Deads: 135x5, 225x5, 315x5
Still really struggling. Thinking about shutting this log down for a while. I'm not making any progress, I'm regressing. I'll be "working out" but probably not doing anything worth noting.
Mr.City
07-04-2010, 10:57 PM
It might be low test. Geoff had a similar problem.
It might be low test. Geoff had a similar problem.
Could be. I need to find a new doctor.
This is supposed to be my light day. I went a bit harder today since I tanked last Sunday.
Front Squats: Bar 2x5, 95x5, 125x3, 145x2, 165x1,
Work Sets: 185x5x3
Bench: Bar 2x5, 95x5, 125x3, 145x2, 165x1
Work Sets: 195x5x3
Took advantage of an rare pain-free day and went a little heavier instead of lighter on the bench today.
GHD: 12, 10, 10
Damn cheap glute/ham bench! The padding sucks. I'm grinding the front of my legs into the wood base of the pad.
Chin-ups: 8,6,5
Gotta get those chin-up numbers up!
Squats: Bar 2x5, 95x5, 135x5, 185x3, 225x2, 245x1
Work Sets: 265x5x5
Hopefully, this is the final deload. Perhaps I went too light on these but I really worked on getting good depth, keeping the head down and knees out. Took shorter rests between sets.
Bench: Bar 2x5, 95x5, 135x3, 165x2, 185x1
Work Sets: 200x5x3
Going SS linear on these to get my lagging bench back up.
Deadlifts: 135x5 (DOH grip), 225x3 (DOH), 275x2 (Hook grip), 315x1 (Mixed grip)
Work Set: 345x5
Tricep pushdowns with red band (light) 12, 10, 8
I'm hoping some of this direct arm work helps with the elbow pain.
I see that last Thursday's (7/8/010) Intensity session is lost in the ether due to the server upgrade. I know those of you who glance at my log are on the edge of your seats. I'll try to reconstruct from memory.
Working sets only:
Squats: 315 x 4 (My recent struggles with the squat continue)
OHP: 145 x3
Power Cleans 140x3x5
BW Dips three sets 15,12,10
I also had a drunken yet witty and insightful rant about LeBron James being a self-aggrandizing ass bag and ESPN being the root of all evil.
Front Squats: Bar 2x5, 95x5, 135x3, 155x2, 175x1,
Work Sets: 190x3x3
OHP: Bar 2x5, 75x5, 95x3, 115x2, 125x1
Work sets: 136.25 x 5x3
GHD: 15, 12, 10
Chin-ups: 9, 7, 4
Elbow bothered me today. Couldn't wait for the ice.
Squats
Bar 2x5
95x5
135x5
185x3
225x3
255x2,
285x1
315x5
Bench
Bar 2x5
95x5
135x3
165x2
185x1
205x5x3
Power Cleans
Bar 2x5
95x3
115x3
125x1
137.5 x 3x5
These felt easy. Hopefully my form is coming back.
I was doing the Texas Method until I was derailed by illness followed by a planned vacation. I had been struggling for some time. I lowered my weight on the squats and power cleans. I went back to doing the 3x5 linear protocol with micro loading on the bench and overhead press. I've decided it might be best to go with 3x5 on the squats as well to get my numbers back up quicker. I will continue to do front squats on my Tuesday or middle workout. I will increase squat poundages 2x/week.
Here are today's numbers:
Squat
Bar 2x5
95x5
135x5
185x3
225x2
255x1
275x5x3
My elbow started bothering me.
OHP
Bar 2x5
75x5
95x3
115x2
125x1
137.5x5x3
Worked through elbow pain.
Deadlift
135x5
225x3
275x2
315x1
355x5
My back tightened up a bit after deads. I suspect it was caused by deteriorating form.
Piss poor night sleep.
Front Squats
Bar 2x5
95x5
125x3
155x2
175x1
195x3x3
Surprisingly easy. Maybe its because I only did three sets of 5 back squats on Sunday.
Bench
Bar 2x5
95x5
135x3
165x2
190x1
210x5,4,3
This is where I ran out of gas.
GHD + 10 LBS 12, 12, 12
Chin-ups 8, 6, 5
Squats
Bar 2x5
95x5
135x5
185x3
225x2
255x1
285x5x3
OHP
Bar 2x5
75x5
95x3
115x2
125x1
138.75x5x3
Power Cleans
Bar 5, 3
95x3
115x3
125x1
138.75x3x5
Mrs. Fnet and I are agonizing over a potential life changing decision which would involve her accepting a job offer, me quitting my job and picking up and moving the kids to a smaller Midwestern town.
The pluses: Better schools, wife will be closer to her family, safer environment for the kids, I would leave the aggravation of my job, less traffic, pollution, noise, etc., simpler life. I went to college there and I really like the town.
The minuses: I would be leaving a decent, union gig, my wife would have to carry the financial load, smaller market...if this job doesn't work out...,I'm not sure I'm cut out to be a stay at home dad, too close to in-laws, selling our house in a stale real estate market, temporary housing, and the biggest fear of all...mothballing my home gym that I worked so hard to build up. Not knowing where I'll train. The great unknown.
Before this came up, all I could think about was wanting to leave the city and move to this particular town. Now that the opportunity has presented itself, the city skies are bluer, the birds never sang sweeter and I can only see the negatives about moving.
The reason I'm posting this in my strength training log is that this whole thing is affecting my sleep which, in turn, is affecting my training. Also, I'm hoping it helps to see my thoughts typed out.
Stress over impending move or non-move was getting to me. I lifted a day early because I needed to. Also, still laying off TM and following more of an advanced novice progression.
Squats
Bar 2x5
95x5
135x5
185x3
225x2
255x1
290x5x3
Bench
Bar 2x5
95x5
135x5
165x2
195x1
210x5,5,3
Failed on 4th rep of 3rd set. Set the bar on the safeties of power rack and slid out.
Deads
135x5
225x3
275x2
325x1
365x5
Now I can go back to worrying.
I'll keep it short and sweet.
Front Squats
Bar 2x5
95x5
135x3
165x2
180x1
200x3,1,3,3
Too much forward lean on second set. Racked the bar after 1 rep.
OHP
Bar 2x5
75x5
95x3
115x2
125x1
140x4, 3, 3
Fail, Fail, Fail!
Pull-ups
10, 5, 4
GHD+10lbs
15, 12, 12
Finally had a decent night sleep. Wish I could have slept a couple more hours.
Got under the bar for my warm-ups. Never could get loose. Went to squat first set of squats at 295 lbs and was nearly pancaked. Its not my day. I racked the bar and called it a day. It wasn't the weight on the bar, but what was on my mind and I couldn't focus on the task at hand. Hopefully, tomorrow yields better results.
After stalling yesterday, I wanted to give it another go today.
Squats
Bar 2x5
95x5
135x5
185x3
225x2
265x1
275x1
295x5x3
Bench
Bar 2x5
95x5
135x3
165x2
185x1
206.25x5x3
After missing reps the last two times with 210 lbs, I decided to microload.
Power Cleans
Bar 5,3
95x3
115x3
130x1
140x3x5
Still no decision if we are going to move or not. The real estate market in Chicago where we live is in the toilet. If we move, we would have to pay rent as well as a mortgage for who knows how long. Its looking like that might dictate our decision. This has negatively affected my eating and sleeping for too long.
Attempted squat warm-ups but elbow was throbbing. Tried again after taking some pain relievers but still too much pain. I have pain most days but can usually train through it. Not today. Going to ice it down.
Doubled up on the ibuprofen, slathered my elbow with a pain relieving cream and went for it.
Squats
Bar 2x5
95x5
135x5
185x3
225x2
255x1
285x1
300x5x3
OHP
Bar 2x5
75x5
95x3
115x2
130x1
140x5x3
Deads
135x5
225x3
275x2
325x1
370x5
I felt the elbow throughout the whole session but the pain was masked by the pain relievers.
Front Squat
Bar 2x5
95x5
125x3
155x2
175x1
185x1
205x3x3
I missed the pin on left side and almost dumped the bar on 2nd set.
Bench
Bar 2x5
95x5
135x3
165x3
185x2
195x1
207.5 LBSx5/5/3
I don't miss going to the gym, but the one thing about lifting at home is the interruptions from the wife and kids. My wife was hollering down at me during that last set. Not sure I would have made all the reps anyway.
GHD+15 LBS 12/12/12
Chin-ups Supinated grip 9/8/4
Funny how fast I run out of gas on these.
Squats
Bar 2x5
95x5
135x5
185x3
225x2
255x3
285x1
305x5x3
I've really been working at keeping the back tight, eyes down and the bounce out of the hole since my struggles a month or so ago. I think I was too slow on the decent and it was killing me to get the weight back up. The tighter back along with a slightly wider grip also seem to be helping my elbow.
OHP
Bar 2x5
75x5
95x3
115x2
130x1
141.25 LBS x 5x3
Continued microloading.
I was feeling good about myself until I got to the...
Power Cleans
Bar 2x5
95x3
115x3
130x1
141.25 LBS x 3x3
Ugly as hell. Form really disintegrated as these went on.
A few more weeks of this format and then maybe back to the Texas Method or maybe 5/3/1 if I get the book. Hopefully I'll be able to meet MisspelledGeoff's 5/4/3/200 challenge.
misspelledgeoff
08-06-2010, 11:08 AM
lifts are lookin good!
Thaks, Geoff. I'm working to get them back to where I was in early June.
Feeling a bit groggy. The kids stayed at their grandparents' house for the weekend. Mrs. fnet and I painted the town red all weekend. I'm not used to being out so late. Had my share of the distilled spirits. Oh, and I don't think there's any truth to the old tale that sex the night before adversely affects athletic performance. I'm just sayin' ;)
Squats
Bar 2x5
95x5
135x5
185x5
225x3
260x2
290x1
310x5x3
Bench
Bar 2x5
95x5
135x5
165x3
185x2
195x1
207.5 x 5/5/4
I wasted too much energy on last rep of last set thinking about whether or not I should go for that last rep. I ultimately decided against it. Should have tried to squeeze it out. I can always set the bar on safety bars if I fail.
Deadlift
135x5 DOH grip
225x5 DOH grip
275x3 Hook grip
315x2 Alt grip, left hand underhand, right over.
345x1 Alt grip, left hand under, right over.
375x3/1/1 Alt grip, left hand over, right under.
I really struggled with breathing. A combination of the belt and being bent over prevented me from getting good, deep breaths. I did three, stood up took a couple deep breaths, did one rep, stood again with a couple more deep breaths and completed last rep. I forgot to mention that on my first attempt at 375, I misloaded the bar, leaving one side 25 LBS short. I noticed it right away on my first attempt and set the bar down. Idiot!
misspelledgeoff
08-08-2010, 02:56 PM
don't rub it in fnet
Today, I ate like my 'tween daughter. Consequently, I lifted like her.
Front Squats
Bar 2x5
95x5
135x3
165x2
185x1
210x3/3/1/2
Killer!
OHP
Bar 2x5
75x5
95x3
115x2
130x1
142.5 x 5x3
GHD + 20 LBS-10/10/10
Chin-ups 9/6/5
I'm gassed.
I'm nearing the end of this stint of straight linear training. I've done the Texas Method twice and it wears my ass out. Perhaps its just a coincidence, but I ended up sick both times. I'm looking into a different intermediate training program. I need more flexibility. I'm never going to compete, I'm just a guy who lifts weights in his basement. I don't need to be down there 2 1/2 hours on volume day or missing the kids' soccer games because its intensity day. I Just ordered Wendler's 531. There's free shipping at right now at Elitefts. I ordered the actual book, not the ebook so I have to wait until it shows up at my doorstep. What can I say? I work in printing, so I'm partial to dots on paper over pixels on a screen.
Squats
Bar 2x5
95x5
135x5
185x5
225x3
255x2
290x1
315x5x3
Not a PR in terms of weight but weight at that volume.
Bench
Bar 2x5
95x5
135x5
165x3
190x1
207.5 LBS x5x3
Finally nailed all 15 reps!
Again, I misloaded the bar on one of my warm-ups. I must stop doing that!
Power Cleans
Bar x 5/3
95x3
115x3
130x2
142.5 LBS x3x5
Form much better this week.
Pretty good session considering where I was a month ago when I decided to take a big reset and cut the volume and intensity days.
Squates
Bar 2x5
95x5
135x5
185x5
225x3
255x2
290x1
320x1
Felt like I pulled an adductor during warm-ups. I think my stance may have been too wide. It wasn't too painful and I hoped to work through it, but it wasn't going away and I felt it best to just forget about squats for the day. I tried to roll it out with tennis ball. Its a good thing Mrs. fnet didn't come down the stairs to witness that because it might have confirmed her worst suspicions as to what I do down in the basement for so long. I'll probably light squat on Tuesday instead of my normal front squats to see where I'm at.
OHP
Bar 2x5
75x5
95x3
115x2
130x1
143.75 LBS x 5x3
Deadlift
135x5x2 DOH Grip
225x5 DOH Grip
275x3 Hook Grip
315x2 Mixed grip
345x1 Mixed grip
380x5
Its amazing how much easier the other lifts are when I'm not gassed from squatting. This is one reason why I'm considering 5/3/1 so I can focus on one (or two) main lift(s) during a session. Wife took the kids to stay with mother in-law for a week. My first trip was to the grocery store to buy some large cuts of meat and green vegetables.
Not officially training related, but with wife and kids out of town, I took advantage of a little "me time" and grilled up a porterhouse steak and asparagus. I washed it down with a tall glass of whole milk. Maker's Mark was served for desert. Tonight's entertainment was provided by the sweet, dulcimer tones of Pavement played at maximum volume.
Max Faget would appreciate this masculine bloviating.
Mr.City
08-15-2010, 06:11 PM
That is a good whiskey.
Light Squats
Bar 2x5
95x5
135x5
185x3
225x2
255x5/5
Normally front squat here but I wanted to see how the adductor was holding up. No pain, but I never did feel like I got warmed up. Elbow pain flared up again. Weights, though light, felt heavy.
Bench
Bar 2x5
95x5
135x5
165x3
185x2
195x1
208.75 LBS x 5/3
205x4
Ugly. I took the micro plates off so I could squeeze out a couple more reps.
GHD+20 LBS, 10, 9, 9
Chin-ups 8,7,6
This was one of those days when I just didn't have it. Couldn't get warmed up, low energy. Perhaps it because I hadn't slept well the last two days or that I was still not fully recovered from Sunday's deadlifts. One thing I have noticed is that as I age, clunker workouts are becoming more and more frequent. Sometimes an extra day's rest is all I need.
Squats
Bar 2x5
95x5
135x5
165x5
195x3
225x2
255x2
295x1
320x3, 315x4/1
Took the warm ups slow, everything felt good until the last heavy warm up and work set. Right leg adductor was a little stiff, not painful. I think I was afraid to really test it and I started overcompensating with my left leg. Felt sudden and sharp pain in left leg, which did not go away. Pain subsided a bit after I stopped squatting and I continued with the rest of my workout.
OHP
Bar 2x5
75x5
95x4
115x2
130x1
145x5x3
Power Cleans
Bar 2x5
95x3
115x3
135x2
145x3x5
Still felt slight pain in hamstring but it wasn't enough to stop.
Hamstring seems to have responded to ice and foam rolling. I'll see how its doing tomorrow...
So the hamstring feels okay. No pain but noticeable. I don't want to push it as that's what led me to this injury. Thought I'd give the Star injury protocol a shot. I foam rolled the hammies before starting.
Squats
Bar 25x3
What surprised me was not that I felt much pain, but how winded I would feel after a set. It might be time to start some conditioning work.
Okay, I know I was supposed to stop right there. No more heavy work, right? Wrong! It took everything I had not to put some weight on the bar for squats.
Bench
Bar 10x2
95x5
135x5
165x3
185x2
195x1
208.75 LBS x 5/4/4 Fail on 5
Chin-ups 5x5
Ice and rolling.
Hardly any pain at all. Did day 2 of Star Rehab.
Squats - Bar 2x25, 55 LBS x 25
Maybe my hamstring pull wasn't as severe as I thought. This squatting everyday could be a good thing.
Foam rolling, hamstring stretches with band, shoulder dislocates.
Squat Rehab
Bar x 25
65 LBS x25
95 LBS x25
Hamstring pain is almost nonexistent. I ramped it up a little. I'll probably start ramping it up faster and faster.
OHP
Bar 2x5
75x5
95x3
115x2
135x1
146.25x5x3
Chins 6x4
Foam rolling, shoulder dislocates.
Squats
Bar x 25
95 LBS x 25
115 LBS x 25
Continuing to ramp up. I'm feeling no pain. I think I'm going to try to push it tomorrow.
misspelledgeoff
08-25-2010, 09:45 PM
Starr rehab is the bomb. I did it when I tore an intercostal last year and was back in PR territory in under two weeks.
The hammie's been pain free. I thought I'd test it today.
Squat
Bar 2x10
95 LBS x 8
135 LBS x 5
165 LBS x 5
195 LBS x 5
225 LBS x 3
255 LBS x 2
275 LBS x 5
285 LBS x 5
295 LBS x 5
I think its pretty much healed up or perhaps wasn't as bad as I first thought. Hurt like hell when it happened last week.
Bench
Bar 2x5
95 LBS x 5
135 LBS X 5
165 LBS X 3
185 LBS X 2
195 LBS X 1
210 LBS X 3/3/3/3/F
My bench continues to suck. Thought I'd try triples this time. Failed on 5th set.
Power Cleans
Bar 2x3
95 LBS X 3
115 LBS X 2
130 LBS X 1
135 LBS X 2
I simply ran out of time and energy by the time I got to cleans. Too much time on the extra squat work.
So I think I'm ready to get back to some intermediate training. I'm not sure if I want to go TM or give 5/3/1 a try. I've made some good gains in the past on TM but it eventually grinds me down. My kids' school is starting up so there will be more demands on my time. 531 is more flexible but I would train on a 4 day schedule. There's one marathon day with 531 and the rest of the week, except for the intensity day would be gravy. Hmmmm....
Thought I'd do some light power cleans to work on some issues.
A bunch of Warm-ups with bar only.
95x3x2
135x3x3 Some ugly shit.
Okay, Here's my status report today. I have a sore right elbow. Not the usual left one. This feels more like a bruise on the point of the elbow. Not sure if its structural. I felt it when I was last benching but didn't pay much attention because it wasn't the usual left elbow. I have perineum pain. You can read all about it here:
http://startingstrength.com/resources/forum/showthread.php?t=18686
Actually, the reason for this post is because after mulling it over, I've decided to start 5/3/1 training. I've had success with the Texas Method in the two times I tried it. Both times ended with me crashing and burning with serious illness. Probably coincidence but it does take a lot out of me. Also, as I've mentioned, my kids have started school and there will be a bunch of extra-curriculars. I need a little more flexibility. I would also like to focus on a major lift per training. Sometimes, I would be so wiped out from squats during volume day on TM, I could hardly muster the strength to do anything else. Finally, I bought the book and it looks like a fun change of pace. This will be more or less a trial run.
Though I suck at math, I calculated my estimated maxes for the major lifts. Hopefully, I didn't screw anything up. I'll be doing sort of a hybrid of BBB and the Holy Triumvirate.
Press
Est. 1 RM: 175 LBS
90% Training Max: 160 LBS
Accessory: Chin-ups, Dips
Deadlift
Est. 1 RM: 443 LBS
Training Max: 395 LBS
Possible Accessory: RDL's, Power Cleans, wide grip deadlifts from deficit, lunges
Bench
Est. 1RM: 242 LBS
Training Max: 215 LBS
Accessory: Incline Bench, DB Rows, barbell rows, suspension strap rows
Squat
Est. 1 RM: 365 LBS
Training Max: 330 LBS
Accessory: Front Squats, GHD, Single leg squats
Accessory movements are subject to change.
I hope I'm not giving away too much about Wendler's program. Those of you who have the book will understand this. Its not rocket science. I'm sure I could have easily figured out a 531 plan but I bought the book to fill in all the gaps. If you're thinking about doing 531, do yourself a favor and buy the book. I'm sure there's people on this site who have not bought SS or PP and have gotten by. Unfortunately, they have gaps in their knowledge and one can easily see that in their questions.
So I've finally decided to give 531 a try. I wanted to lead off with Squats, but a day at 6 Flags Great America and its water park has taken its toll. My back's a bit sore from one of the water slides and my legs are sore, so I'm starting out with Presses.
OHP 160 LBS Training Max
Warm-ups: Bar only - 10/8, 65 LBS x 5, 85 LBS x 3
Work Sets:
(65%) 105 LBS x 5
(75%) 120 LBS x 5
(85%) 135 LBS x 8
Definitely felt like I should be doing more, but I have to remember, its not a sprint to the finish line.
Chin-ups (BW) - 5/5/5/5/5/5/4/4/3/4
Dips (BW) - 10x5
My first impression with 531 was how little volume there is on the main movements. Some of the work sets would be warm-up sets on SS or TM. I guess that's why you're supposed to go balls out on the last set. I'll see how it plays out after a whole cycle. There's a lot of pre-workout planning before you even set foot in the gym. I'm lousy at math so perhaps I'll strengthen those skills as well. I'm pretty sore from all the accessory work. Never done so many chin-ups and dips in one day.
Warmups - Squat empty bar.
Deadlifts Training Max: 395 LBS
Warm-ups: 135x5, 185x5, 225x5
Work Sets:
(65%) 255 LBS x 5 Double overhand grip
(75%) 295 LBS x 5 Mixed grip
(85%) 335 LBS x 7 Mixed grip (switched from previous)
I went too many reps and too heavy with the warm-ups. I should have knocked out more than 6 reps on last set.
Power Cleans
Bar 2x3
95 LBS x 3 x 3
115 LBS x 3
125 LBS x 3
135 LBS x 3 x 3
I took them slow to work on form. Form got better as I progressed.
Roman Chair sit-ups: hands across chest: 5/5/5/5
Its only my second day in 531 and I miss squatting already.
Had to rush this one. Kid's soccer game. This is why I switched to 531.
Bench Training Max (215 LBS)
Warm-up: Bar x 10, 75x5, 95x5, 115x5
Work Sets:
(65%) 140 LBS x 5
(75%) 160 LBS x 5
(85%) 185 LBS x 10
Felt weird to be using what I would normally be using as warm-up weights as working weight. The 185 x 10, however, was humbling. Its a different way of training for me and its going to take some getting used to. Still have pain on the outer point of my right elbow. It hurts if I lean on it.
Assistance:
Incline Bench: 95 LBS x10, 115 LBS x 10, 135 LBS x 7, 115 LBS x 9, 95 LBS x 9
I was in a hurry. I really didn't rest much between sets.
Barbell Rows: 135 LBS x 10/10/10 Had to go to soccer game. Wife yelling at me. No time to change. Sweaty white T-shirt, black shorts and Chucks. Came Home and did the last 2 sets of rows.
Squats: 330 LBS Training Max
Warm-ups: Bar x 10, 95 LBS x 5, 135 LBS x 5, 185 LBS x 3
Work Sets:
(65%) 215 LBS x 5
(75%) 250 LBS x 5
(85%) 280 LBS x 8
I'm not used to going for max reps. I've always had a prescribed number to shoot for. I've been disappointed at how few I've been able to do.
Front Squats: 95 LBS x 10 reps x 5 sets
At first, I thought 95 LBS was way too light. After a few sets of 10, I wondered how I was going to get through the last two.
GHD (BW) 10 reps x 5 sets
I really need to focus on doing more reps on the last set. I need to get my mind right. Visualize myself doing, say 10 reps.
Press:
Training Max: 160 LBS
Warm Ups: Bar x 10, 55 LBS x 6, 75 LBS x 5, 95 LBS x 3
(70%) 110 LBS x 3
(80%) 130 LBS x 3
(95%) 145 LBS x 9
That's what I'm talking about! I had visualized going for 6 on the last set and I hit 9. The last set is the payoff. Still have that annoying pain on the tip of my right elbow.
Assistance:
Chin-ups: w/smallest band I own (Micro?) 10, 8
One size bigger (mini) 6, 5
One size bigger (light) 8, 8, 4
I tend to run out of gas fast on chin-ups.
Dips (+10 LBS): 10 x 5
Deadlift Training Max: 395 LBS
Warm-up: 135x5, 185x5, 225x3
Working Sets:
(70%) 275 lbs x 5 (Oops, supposed to stop at 3)
(80%) 315 lbs x 3
(90%) 355 lbs x 5
Assistance:
Power Cleans: Bar x 5, 95 lbs x 3/3, 115 lbs x 3/3, Bar 135 lbs x 3 x 5
Shitty form as usual. My wrist and elbow hurt. I think I have Bursitis in my right elbow now. I think I really need to focus improving my form from the ground up.
Rode my bike to and from my kid's soccer game. My wife drove them.
Bench 215 LBS Training Max
Warm-up: Bar x5, 95x5, 115x5, 135x3
Work Sets:
(70%) 150 lbs x 3
(80%) 170 lbs x 3
(90%) 195 lbs x 8
Assistance:
Incline Bench: Bar x 10, 95 x 10, 115 x 10, 135 x 10/10/10
Barbell Rows: 95 x 10, 115 x 10, 135 x 10/10/10
Right elbow bursitis and wrist still bother me. Left elbow is fine
Bicycle riding for warmups
Squats - Training Max 330 LBS
Warm-up: Bar x 5, 95 x 5, 135 x 5
Working Sets:
(70%) 225 LBS x 3
Should have been 230 but I accidentally did 225 as my last warm-up.
(80%) 265 LBS x 3
(90%) 295 LBS x 8
Assistance
Front Squats: 95 x 10, 100 x 10, 105 x 10, 100 x 10, 95 x 10
May not seem like a lot of weight, but these were a bitch.
GHD: 12, 10, 10, 10, 10
I'm glad this is flexible because my workout times are all over the map. I know this won't win me Father of the Year, but I can't wait til my kids' soccer season is over, oh wait...then its basketball and volleyball. These seasons just go on and on and the game days/times change at the drop of a hat. Its a constant scramble and its tough to plan around.
Press
Warm-ups: Bar x 5, 65 LBS x 5, 85 LBS x 5, 105 LBS x 5
(75%) 120 lbs x 5
(85%) 135 lbs x 3
(95%) 150 lbs x 5
I really wanted more reps but I had the bar too far out front around rep 3 and screwed up my breathing. I either take my breath at the top or the bottom. I was all mixed up. Everything clicked so nicely last week. This week, I was "off".
Assistance
Chin-ups: 6,6,5,5,5,5,5,4,3,4
Dips + 15 LBS: 10, 10, 10, 8, 8
My right elbow really bothered me on the chins and the dips. I was planning on skipping the deload next week, but now I think it will be a welcome relief.
I weighed myself today. Hadn't done that in a while. I've not really been too diet conscious. I eat regular meals. Snack when I'm hungry. I drink a quart of whole milk during the day at work. I weigh 195 LBS. That's 5 LBS more than the last time I weighed myself.
Status: Right elbow still sore when I touch it in a certain point. I really don't know what it is. Everything else appears okay.
Deadlift
Warm ups: 135 x 5, 225 x 5, 275 x 5
Working Sets:
(75%) 295 LBS x 5
(85%) 335 LBS x 3
(95%) 375 LBS x 3
I'm disappointed in my final deadlift set. I did 380 x 5 just a few weeks ago. I thought that I'd do better with 531 considering I wouldn't be spent from squats although there is more deadlift volume on this program.
Assistance:
Power Cleans: Bar x 5, 95x3/3/3, 115x3/3/3, 135x3/3/3, 125x3/3/3, 105x3/3/3
My form goes to shit at 135 LBS. A mental block, perhaps? Maybe that's the weight where I begin to lose the ability to compensate for my bad form.
Piss poor sleep. Wife and kids were in car accident yesterday and it shook me up. Thankfully, everybody's okay.
Bench
Warm-up: Bar x 5, 95x5, 135x5
Work Sets
(75%) 160 LBS x 5
(85%) 185 LBS x 3
(95%) 205 LBS x 6
I was probably good for a couple more reps but my right elbow bursitis started to bother me.
Assistance:
Incline Bench 95 x 10, 135 x 10/10/10/10
Barbell Rows: 135 x 10 x 5
This is my last pressing day before next week's deload and I don't really plan on doing any assistance exercises. It'll be a busy week with the kids' extracurriculars. Hopefully my right elbow and wrist will heal up. The left elbow is fine. Tennis elbow on my right and golfer's elbow on my left. It would be fine if I played either one of those sports.
Squats
Warm up: bar 2x5, 95x5, 135x5, 185x5, 225x3
Work Sets:
(75%) 250 LBS x 5
(85%) 285 LBS x 3
(95%) 320 LBS x 5
Assistance
Front Squats: 95 x 10, 105 x 10, 110 x 10, 115 x 10, 100 x 10
GHD (hands behind head): 10/10/10/10/10
I'm really needing the deload week. With my first cycle of 531 coming to an end, I'm not sure how I feel. I need more squat volume. Also, I'm not sure if I should adjust my training maxes down a little so I can hit more reps in the last sets. I'm going to stick with this program, however, for at least one more cycle because of the flexibility it gives me with all the other stuff going on in my life right now. All my misgivings may be moot if after the deload, I come out fresh and ready to hit new PR's.
These forums are getting to a real drag. Too many political agendas. Too much dogma. Too much hate. Happy lifting to the remaining few who are still interested in weight training.
ColoWayno
09-24-2010, 12:07 PM
Bye fnet. Some of us will miss reading your log.
Peace be with you.
Mike O.
09-25-2010, 04:26 AM
Just read your post about the car crash. Glad everyone was ok. Good luck with your training fnet.
Thanks for the kind words.
I've been having a hard time balancing training with family life and work lately. The weights are a hobby. I'm not planning on competing. When I piss and moan about missing a training day because my kids have soccer games, that's when I know my priorities are out of whack. Maybe I was getting caught up in all the shenanigans in the off-topic area and just needed some time away, but for whatever reason, everything seemed to be getting under my skin.
I've set up a log on ampedtraining.com where I can regale new readers with tales of pedestrian numbers and complaints about various body parts falling off. I'm in my second cycle of 531. After that, it will have been 8 weeks and I'll evaluate from there. Maybe I'll update this log. I appreciate the feedback and I still follow several logs here.
Stay healthy.
misspelledgeoff
09-25-2010, 09:49 PM
I hope you reconsider logging somewhere else. I've really enjoyed following your progress and your posts in general.
I hope you reconsider logging somewhere else. I've really enjoyed following your progress and your posts in general.
...and your log has always been one of my favorites. You've really excelled on the TM, Geoff.
Okay, enough of the maudlinism. There's work to be done.
Okay, so I've been doing the 531. I'm not sure if its the right program for me, but I've got to give it a few more weeks. I took a deload week last week. I wasn't going to deload on my first cycle, but I was feeling pretty ouchy. Also, it was a hectic week. Kids' soccer, basketball, student council, band, etc. I'll not bore anyone with the numbers here. I didn't do any assistance work as well.
After the first cycle, I reset my working maxes using the 95% set weights and reps. I figured its a good way to mark my progress.
New Working Maxes:
Press: 160 LBS, same as previous
Deadlift: 365 LBS, down form previous. I was really disappointed at my deadlift performance.
Bench: 220 LBS, up 5 LBS from previous
Squat: 335 LBS, up 5 LBS from previous
Overall, I've been disappointed in my performance on the main lifts. Progress has been slow. Most of the work seems to come from the assistance work.
BTW, I'm watching a movie on TCM. I'm floored by how strikingly beautiful the young Elizabeth Taylor is. They don't make 'em like that anymore!
9/25/10
Deadlifts
New adjusted working max: 365 LBS.
Warm-ups: 95 LBS x 5/5, 135 LBS x 3, 185 LBS x 3
(65%) 235 LBS x 5 Double overhand grip
(75%) 275 LBS x 5 Mixed grip, left hand supinated
(85%) 310 LBS x 10 Mixed grip, right hand supinated, belted
Okay, I might have cheated on the last couple reps. After my poor showing on the DL during cycle 1, I was bound and determined to get a least 10 reps.
I squeezed out the first 8, but was having trouble getting a good breath due to bending over and the belt. I had to stand up, take a couple deep breaths, squeeze out a rep. Stood up again, couple breaths and pulled the last rep.
9/26/10
Traps really tight from power cleans yesterday. Foam rolled the crap out of them. Shoulder dislocates as well.
Overhead Press
Warm-up: Bar 2x5, 65 LBS x 5, 85 LBS x 5
(65%) 105 LBS x 5
(75%) 120 LBS x 5
(85%) 135 LBS x 9 Belted
I really wanted to get at least 10. My knees were starting to buckle. I could have gotten 10 and beyond but they would have become push presses.
Assistance
Chin-ups with purple band: 10/10/8/7/6/6
BW Dips: 10/10/10/10/10
I was up late last night watching my Bears dominate the Packers. Well, I don't know if "dominate" is the right word...they got a lot of help from the refs. But hey, a win is a win, Damn it! I don't think the lack of sleep affected my workout.
Squats
Training Max: 335 LBS
Warm Up: Bar 2x5, 95 LBS x 5 135 LBS x 5, 185 LBS x 4
Work Sets
(65%) 220 LBS x 5 (belted)
(75%) 250 LBS x 5 (belted)
(85%) 285 LBS x 5 (belted)
Tweaked my adductor (again) around rep 3 at the bottom on last set. Nothing too painful, but it felt like a knot. I was starting to favor the other leg. I was afraid to push it for fear of something bad happening. This happened about sometime last month and I strained the hamstring on the opposite leg because my squats became cockeyed.
Assistance:
Normally, I do front squats but I was feeling bad about not doing more back squats and I wanted some volume. I also wanted to test my leg.
Back Squats:
135 LBS x 10/10 minimal pain. I hesitate to use the word "pain" it can best be described as a "knot" or a "kink"
155 LBS x 10 Felt about the same.
165 LBS x 10 Felt the same.
170 LBS x 10 Felt the same.
Glute/Ham Raises
BWx12
+10 LBS x 10
+15 LBS x 10/10/10/10
Nothing training related. As I woke up this morning and dragged my tired ass to work, I was reminded of this quote by my favorite writer, Charles Bukowski:
"It was true that I didn't have much ambition, but there ought to be a place for people without ambition, I mean a better place than the one usually reserved. How in the hell could a man enjoy being awakened at 6:30 a.m. by an alarm clock, leap out of bed, dress, force-feed, shit, piss, brush teeth and hair, and fight traffic to get to a place where essentially you made lots of money for somebody else and were asked to be grateful for the opportunity to do so?"
Charles Bukowski — Factotum, 1975
Wasn't going to do this today. Planned on lifting tomorrow, but I figured I'd get it out of the way and enjoy the 2 days of rest when I resume on Saturday.
Bench Press - 5's (220 LB Training Max)
Warm-ups: Bar 2x5, 95 LBS x 5, 115 LBS x 5, 135 LBS x 3
Work Sets:
(65%) 145 LBS x 5
(75%) 165 LBS x 5
(85%) 185 LBS x 10
Felt a little light headed afterward.
Assistance:
Incline Bench:
135 LBS x 10/9/7
125 LBS x 10
115 LBS x 10
Much more grueling than it looks.
Barbell Rows:
135 LBS x 10
145 LBS x 10/10/8
135 LBS x 10
My legs are sore from all that squat volume yesterday. I can still feel it in the tweaked adductor.
Out of curiosity, Is it normal to feel that most of the work comes from the assistance lift? I mean the first two work sets are usually gravy. The last one is a ball buster, but its over after that. It seems like too much time is spent on the assistance movements.
Overhead Press 160 LBS Training Max, 3's
Warm-ups: Dislocates, Bar 2x5, 65 LBS x 5, 80 LBS x 5, 95 LBS x 4
Work Sets:
(70%) 110 LBS x 3
(80%) 130 LBS x 3
(90%) 145 LBS x 6 Attempt at 7 resulted in failure. Right wrist bothered me the whole time. Disappointing because I note that I did 145 LBS for 9 a few weeks ago. I'm starting to think I misloaded the bar back then. Not too difficult to do since I have a low ceiling and can't use anything higher than 25 LBS plates. I think I might have left off a couple 10's.
Assistance:
Chin-ups (purple band assisted) 10/10/10/9/8
Dips-BWx10, +20 LBS x 10/10/10/8
Had to clean the basement. Chalk dust was everywhere. The kids or the cats must have knocked over my chalk container.
I attempted to record my lifts today. First, there's the set up. I work in tight quarters and trying to find the right position for the camera was difficult. Second, the software is impossible to figure out. Maybe I'm too old to figure this technology out or maybe its because I'm a Mac user at work, and fumble my way around the PC at home. Between that and the clunky digital recorder software, I ended up deleting my deadlift vids. Finally, there's teh youtubes. WTF?!? This is too much damned work!
Deadlift - 365 LB Training Max- 3's
Warm-up: Bar x 5, 95 LBS x 5, 135 LBS x 5, 185 LBS x 3
Work Sets:
(70%) 255 LBS x 5 (oops, supposed to be 3), double overhand grip
http://www.youtube.com/watch?v=i7UfYO2J-tQ
(80%) 290 LBS x 3, Mixed grip, right had supinated.
http://www.youtube.com/watch?v=qnsKpO17s-Q
(90%) 330 LBS x 7. Grinded six out, reset and did one more. Left hand supinated.
http://www.youtube.com/watch?v=w4hcGC-fnEo
Apologies for the shitty camera angle. I'm just figuring this out.
Power Cleans: Bar x 5, 95 LBS x 3, 115 x 3, 125 LBS x 3, 135 LBS x 3, 145 LBS x 3/3/3/3/3
This is the first set of 145 LBS:
http://www.youtube.com/watch?v=8vmrzVrmN7k
Sorry its cut off at the top. Hey, even Scorsese had to learn his craft.
Bench 3's (220 LB Working Max)
Warm-ups-Barx10, 95 LBS x 5, 115 LBS x 5, 135 LBS x 3
Working Sets:
(70%) 155 LBS x 3
(80%) 175 LBS x 3
(90%) 200 LBS x 9
Assistance
Incline Bench: 135 LBS x 10, 155 LBS x 9, 145 LBS x 6, 135 LBS x 8/7
Went too heavy too fast. Ran out of gas.
Barbell Rows: 135 LBS x 10, 145 LBS x 10/10/10/10
Squat 3's (335 Training Max)
Warm-ups: Bar x 10, 95 LBS x 5, 135 LBS x 5, 185 LBS x 5, 215 LBS x 3
Work Sets:
(70%) 235 LBS x 3
(80%) 270 LBS x 3
(90%) 300 LBS x 7
Felt some very slight Adductor pain that was affecting my knees out and therefore my depth. I recorded these sessions. When I watched, I was horrified by the combination of my white T-shirt, belt and belly. I looked about 8 months pregnant. Determined that they should never see the light of day, I deleted them. Perhaps I'll wear a more slimming color next time.
Assistance:
Lt. Squats 135 LBS x 10 Reps x 5 Sets.
Again, I skipped front squats in favor of light squats.
GHD + 15 LBS 10/10/10/10, BW 10. I started to get sloppy on these. I went back to body weight (hands behind head), slowed them down and did them right.
I'm nursing some kind of cold or allergy thing. It hasn't been too bad but its been hanging on for at least a week. For dinner tonight, I had crock pot chicken washed down with a playful Petite Syrah.
Overhead Press
Warm-up: Bar x 10, 65 LBS x 5, 80 LBS x 5, 100 LBS x 3
Working Sets:
(75%) 120 LBS x 5
(85%) 135 LBS x 3
(95%) 150 LBS x 6, Belted. Breaths at top.
I really wanted to top week 3, cycle 1 because I didn't adjust my training max. I beat it by one rep.
Assistance
Chin-ups w/purple band: 10/10/10/8/7
Dips + 25 LBS: 10/10/8/8, BW-10
Minor soreness in right elbow and wrist.
Deadlift 5/3/1
Warm-ups: 95 LBS x 5, 135 LBS x 5, 185 LBS x 5, 225 LBS x 3
Work Sets:
(75%) 275 LBS x 5 Right hand supine
(85%) 310 LBS x 3 Left hand supine, belted
(95%) 345 LBS x 6 Right hand supine, belted
I would've liked to have squeezed another rep or two out. I think I had at least one more in the tank. The problem is breathing. I can't get a good breath. I end up taking an extra breath at the top. Also worried about injury with deteriorating form.
Assistance
Power Cleans: Bar x 5, 95 LBS x 3, 115 LBS x 3, 125 LBS x 3, 135 LBS x 3, 145 LBS x 3, 150 LBS x 3/3/3/3/3
Roman Chair Sit-ups: 10/10/10/10/10 hands on chest
ColoWayno
10-10-2010, 01:14 PM
At first I thought that was a 531lb deadlift.
345 for 6 is pretty strong too!
At first I thought that was a 531lb deadlift.
345 for 6 is pretty strong too!
Thanks, Wayno. I fixed it with the apporiate slashes in place. As much as I'd like to take credit for a 531 LB deadlift....
misspelledgeoff
10-10-2010, 02:58 PM
lol. Can't tell you how many times I've done this. Combination of belt and belly for big guys is rarely flattering.
I recorded these sessions. When I watched, I was horrified by the combination of my white T-shirt, belt and belly. I looked about 8 months pregnant. Determined that they should never see the light of day, I deleted them. Perhaps I'll wear a more slimming color next time.
Assistance:
Lt. Squats 135 LBS x 10 Reps x 5 Sets.
Again, I skipped front squats in favor of light squats.
GHD + 15 LBS 10/10/10/10, BW 10. I started to get sloppy on these. I went back to body weight (hands behind head), slowed them down and did them right.
I'm nursing some kind of cold or allergy thing. It hasn't been too bad but its been hanging on for at least a week. For dinner tonight, I had crock pot chicken washed down with a playful Petite Syrah.
Yeah, the mental self-image was way different until reality slapped me in the face with a cold, dead mackerel. I was doubly disappointed in both my depth (or lack of it) and now I've developed body image issues to boot.
Bench Press 5/3/1
Warm-ups: Bar x 10, 95 LBS x 5, 115 LBS x 5, 135 LBS x 3
Work Sets:
(75%) 165 LBS x 5
(85%) 185 LBS x 3
(95%) 210 LBS x 6
Right elbow still giving me fits. It hurts when I bang it or when I do pressing movements, though not as much as banging it.
Assistance:
Incline Bench: 135 LBS x 10/10/10, 125 LBS x 10, 115 LBS x 10
Barbell Rows: 135 LBS x 10, 150 LBS x 10/10/8, 135 LBS x 10
I'm still keeping the log I started at ampedtraining.com. I like Matt Perryman's stuff. Regardless if he is or isn't Max Faget. Hell, I even get a kick out of the occasional Max Faget post. Hell, I reckon I'm one of the week, fat arses he's talking about.
Squats
Warm-up: Bar x 10, 95 LBS x 5, 135 x 5, 185 x 5, 225 x 3
(75%) 250 LBS x 5
(85%) 285 LBS x 3
(95%) 320 LBS x 2
Needless to say, I'm not happy with the final set. For whatever reason; maybe I wasn't entirely recovered from my last session, from working out 4 of the last 5 days or workplace stress, I just didn't have it today. My last warm-up at 225 LBS felt heavy. I thought I was going to get pinned by the second rep of my last work set. Its more discouraging when I look back through my log and see that I did 5 reps at the same weight on September 17. My tired, old body probably could have benefited from an extra day off.
Assistance
Took a mulligan. Judging from my less than stellar performance, I thought it best that I set the bar down and called it a day.
So I'm through with the second cycle of 531. I'm probably not going to do a deload week. I'm debating whether to move squats up earlier in the week so that I'm not burned out by the time I get to them. Maybe I need to go to a three day a week schedule or work in extra days off. Maybe I overdid it on all my assistance work for the week....or maybe it was just one bad day and I should just forget about it.
After much deliberation, I decided to keep on the 5/3/1 Path. Though I gave some thought to autoregging the training, I decided to adjust my TM's as follows:
Press: 165 LBS (+5 LBS)
Bench: 225 LBS (+5 LBS)
Deadlifts: 315 LBS (+5 LBS)
Squats: 335 LBS (+0 LBS) Didn't feel my performance last week merited an increase.
Today wasn't the most ideal day for me to train. I woke up with a headache, a stiff back and an upset stomach. Its like I was out all night on a bender or something (sadly, those days are long gone). Sometimes some of my best sessions are under less than ideal circumstances. I was prepared to just do the main lifts and call it a day. Here's what I managed:
Press
Warm-ups: Bar x 5, 65 LBS x 5, 80 LBS x 5, 95 LBS x 3
Work sets:
(65%) 105 LBS x 5
(75%) 125 LBS x 5 Belted
(85%) 140 LBS x 8 Belted
Assistance:
Chin-ups w/purple band: 10/10/8/8/8
BW Dips: 15/15/15/10
I feel kind of shaky and queasy. Maybe not the best idea...
So I had a weird day yesterday. I didn't feel well before hitting the weights. Afterward, I felt shaky with a headache and an upset stomach. I took several naps and went to bed early. Felt better this morning.
Deadlift
Warm-up: 95 LBS x 5, 135 LBS x 5, 185 LBS x 5, 225 LBS x 3
Work sets:
(65%) 240 LBS x 5
(75%) 280 LBS x 5
(85%) 315 LBS x 8
My back tightened up a bit.
Assistance
Power Cleans: Bar x 5, 95 x 3, 115 x 3, 135 x 3, 145 x 3, 135 x 3/3/3
Never got in a groove. Back loosened up. Jammed knurling into my throat during warm-ups.
Front Squats: 95 LBS x 10/10/10
Started getting a headache. Called it a day.
The Bench Press - 225 LB Training Max
Warm-up: Bar x 10, 95 LBS x 5, 115 LBS x 5, 135 LBS x 3
Work Sets:
(65%) 145 LBS x 5
(75%) 170 LBS x 5
(85%) 190 LBS x 10
Assistance
Incline Bench: 135 LBS x 10/10/8/10/8
Barbell Rows: 135 LBS x 10/10/10/10/10
Squats are next. Tomorrow or Thursday, depending how I feel. I'm thinking about taking some weight off my training max given my recent struggles with the squat.
Squats-Training Max 325 LBS (Took 10 LBS off previous)
Warm-ups: Bar x 10, 95 LBS x 5, 135 LBS x 5, 185 LBS x 3
Work Sets:
(65%) 210 LBS x 5
(75%) 245 LBS x 5 Belted
(85%) 275 LBS x 8 Belted
Going through my closet, I found a relic from my 1990's wardrobe: my old Doc Martens boots. I had a brainstorm and decided to re-purpose them as squat boots. I normally squat in Chucks and I wanted to see if I can get a little more depth with a slight heel. I think they helped. Yes, I'm a cheap bastard and I'll be damned if I'm going to shell out $150 for squat shoes.
Assistance
Light Squats: 160 LBS x 10/10/10/10/10
Glute/Ham Raises - Hands behind head: 10/10/10/10/8
Ran out of gas.
Overhead Press
Warm-up: Bar x 10, 75x5, 95x3
(70%) 115 LBS x 3
(80%) 130 LBS X 3
(90%) 150 LBS X 6
Assistance:
Chin-ups w/purple band: 10/10/8/7/8
Dips + 15 LBS: 10/10/10/8, BW: 10
Chin-ups, Unassisted: 7
Eating was off. Had some running around to do in the morning. Skipped breakfast. Had a quick bite than lifted. Felt shaky throughout. Two Saturdays in a row where I felt less than optimal.
I plan on making a better effort to "tidy up" my diet in the next couple weeks. I don't really count calories, carbs, fat or protein but I could stand to get off the see-food diet and cut the junk.
Started going through my closet. Most of my clothes don't fit anymore.
[/b]Deadlift
Warm-ups: 95 LBS x 5, 135 LBS x 5, 185 LBS x 5, 225 LBS x 3
Work Sets:
(70%) 260 LBS x 3 DOH grip
(80%) 295 LBS x 3 Mixed grip, left supine, Belted
(90%) 335 LBS x 7 Mixed grip, right supine, Belted
Did 5 reps. Stood up, caught my breath did one, and one.
Hamstrings were tight. Never could get them loose.
[b]Power Cleans
Bar x 5,
95 LBS x 3/3/3
115 LBS x 3/3/3
125 LBS x 3/3
135 LBS x 3/3
Never got in a groove. For every good day with PC's, I'll have a couple days like today. Last two reps became jumping reverse curls. I quit before I hurt myself. Suckfest.
Difficulty sleeping. Very windy night. Wanted to nap before hitting the weights but no time for that.
Bech Press
Warm-ups: Bar x 10, 95 LBS x 5 , 115 LBS x 5, 135 LBS x 3
Work Sets:
(70%) 160 LBS x 3
(80%) 180 LBS x 3
(90%) 205 LBS x 8 Belted
Assistance:
Incline Bench Press: 125 LBS x 10/10/10/10/8
Barbell Rows: 145 LBS x 10/10/10/10/10
Squats
Warm-ups: Bar x 10, 95 LBS x 5, 135 LBS x 5, 185 LBS x 3
(70%) 225 LBS x 5 Belted
(80%) 260 LBS x 5 Belted
(90%) 295 LBS x 7 Belted
Still getting used to boots. I feel I'm getting better depth. I wanted to video, but I was pressed for time.
Assistance
Light Squats: 165 LBS x 10/10/10
Front Squats: 95 LBS x 10/10
Glute/Ham Raises, hands behind head 15/12/10
Had to cut it short today.
10/30/10
SOHP
Warm ups: Bar x 10, 75 LBS x 5, 95 LBS x 5, 115 LBS x 3
Work Sets:
(75%) 125 LBS x 5
(85%) 140 LBS x 3 Belted
(95%) 155 LBS x 4 Failed 5th rep. Belted
Really wanted that last rep. Breathing got messed up.
Chin-ups (BW) 10/7/5/5/4/3/4/3/3/3
Dips +25 LBS 10/10/8, BW 10/10
Woke up fine, but sinuses started bothering me. Coughing, runny nose. Sometimes this goes away after a couple hours. Sometimes it lasts all day. I think today falls into the latter category.
Deadlift
Very appropriate for Halloween.
Warm-ups: 95 LBS x 5, 135 LBS x 5, 185 LBS x 5, 225 LBS x 3, 265 LBS x 2
(75%) 280 LBS x 5 DOH grip, Belted
(85%) 315 LBS x 3 Hook grip, Belted
(95%) 350 LBS x 6 Mixed grip, Right supine, Belted
No breaks or reset. 6 reps straight.
Power Cleans:
Bar x 5
95 LBS x 3
105 LBS x 3
115 LBS x 3
125 LBS x 3
135 LBS x 3
140 LBS x 3
I became very achy during my empty bar warm-ups. Over training? Flu? Weird. Booohahahahahaha....
On the last set, the first two reps were more like muscle-up reverse curls. I became angry. I thought, "Just shrug that motherf*cking bar at the jump"
Well it worked. Sort of. I shrugged the bar so hard, I nearly lost control of the bar as it came up and hit me square in "the button" (chin). I staggered back, dropped the bar and called it a day.
I switched squats with bench press days.
Squats
Warm-ups: Bar x 10, 95 LBS x 5, 135 LBS x 5, 185 LBS x 5, 225 LBS x 3
(75%) 245 LBS x 5
(85%) 275 LBS x 3
(95%) 310 LBS x 5
Assistance
Light Squats: 175 LBS x 10/10
Front Squats: 95 LBS x 10/10/10
95 LBS doesn't look like a lot but with all the volume, these are killers.
GHR (hands behind head) 15/12/12
Bench Press
Warm-up: Bar x 10, 95 LBS x 5, 135 LBS x 5, 155 LBS x 3
Work Sets:
(75%) 170 LBS x 5
(85%) 190 LBS x 3
(95%) 215 LBS x 6
Slight left elbow pain.
Assistance
Incline Barbell Press: 135 LBS x 10/10/10/8/7
Barbell Rows: 155 LBS x 10/10/10/10/10
I'm looking forward to the deload. I will definitely be taking it this cycle. Body is starting to feel broken down.
Press
(40%) 65 LBS x 5
(50%) 80 LBS x 5
(60%) 100 LBS x 5
Assistance
Chin-ups (BW) 8/5/5/5/5
Dips (BW) 10/10/10/10/10
Chin-ups (BW) 5/5/5
Its tough not to "phone it in" during a deload week. Motivation was hard to come by. Been thinking about my next cycle of 5/3/1. How much weight to add, assistance exercises (i.e. switching to BBB), changing the order around, so I'm not spent by the time I get to squats, etc. I've been disappointed that my squat has actually suffered on 5/3/1.
Deadlifts
Warm up: 95 LBS x 5, 135 LBS x 5
Work Sets
(40%) 150 LBS x 5
(50%) 185 LBS x 5
(60%) 225 LBS x 5
Power Cleans
Bar x 3
95 LBS x 3/3
105 LBS x 3/3
115 LBS x 3
125 LBS x 3/3
135 LBS x 3/3/3
Form started to break down, and this is a deload week so I stopped right there.
The Next morning, I woke up sore as hell. Everything hurts. A couple things. First, I think I got lazy on my deadlifts yesterday. During my second set, I was only pulling 185 LBS and I let my form go to shit. My back tightened up a little but it was not enough to bag the workout. It loosened up and everything felt fine. Cut to a couple hours later and I was up and down ladders cleaning my gutters and racking leaves. I feel as if I were thrown from a moving vehicle during the night.
Woke up with a sore throat. One of my spawn was kind enough to share her cold with me. I hate colds more than any non-life threatening viral infection. I'd rather be throwing up. At least then I could stay home in bed all day. I catch everything the kids bring home. My wife, on the other hand, rarely gets sick. "Maybe its from lifting all those weights".
Squat
(40%) 130 LBS x 5
(50%) 165 LBS x 5
(60%) 195 LBS x 5
GHR - 12/12/12
Took it easy on the Assistance stuff.
Still suffering from a cold. I can be such a big baby when I'm sick.
Bench
Warm-up: Bar x 10, 75 LBS x 5
(40%) 90 LBS x 5
(50%) 115 LBS x 5
(60%) 135 LBS x 5
Assistance
Barbell Rows 145 LBS x 10/10/10
Kept the assistance work to a minimum. Feels good to get the blood flowing. The deload couldn't have come at a better time.
I'll spend the next couple days evaluating where I'm at with this program. Whether to continue or just tweak a couple things.
I've decided on switching the rotation of exercises around. I'm moving squats to day 1. Press will be on day 2, followed by deadlift and bench respectively on days 3 and 4. Be moving squats to day one, I'm hoping that I'll have a bit more energy and stop my apparent regression. Also, day one is usually on a weekend and I have more time. As the week progresses, things can get pretty hectic and stressful. Sometimes I have don't have as much time as I'd like. I had an epiphany after my last work set of squats. Unfortunately, I am incapable of having a thought and focusing on a simple task at hand. More on that later...
Squat
Warm-up: Bar x 10, 95 LBS x 5, 135 LBS x 5, 165 LBS x 5, 190 LBS x 3
Work Sets:
(65%) 215 LBS x 5
(75%) 250 LBS x 5
(85%) 280 LBS x 7
(75%) 250 LBS x 5
This was my big idea. Repeat the second work set for more volume. This idea came to me after I finished my last work set. Unfortunately, I unloaded one side of the bar which sent it crashing to the ground, narrowly missing our piano. My wife's endured plenty of my stupidity over the last twenty years and she's been more than patient as I've converted our basement into an iron dungeon, but if that bar would have hit the piano, that might have been the final straw.
Assistance:
Front Squats: 95 LBS x 10/10/10/10
GHR (hands behind head): 15/15/12
Hopefully the soreness from the squats won't effect the press. I'll see how the extra work set volume effects my progress as the week goes on. I plan on doing this for all the lifts. I'll cut out some of the assistance volume if needed.
Standing Overhead Press
Warm-ups: Bar x 10, 75 LBS x 5, 95 LBS x 3
Work Sets:
(65%) 110 LBS x 5
(75%) 130 LBS x 5
(85%) 145 LBS x 6 Belted
(75%) 130 LBS x 5
I'm liking this extra work set. I'll continue on, cutting assistance work if needed. I'm considering doing the same for next week's 3's. I'm also considering heavy singles.
Assistance
Chin-ups (BW): 6/6/6/5/4/4/3/3/3
Dips:
+25 LBS: 8
+20 LBS: 8
+10 LBS: 10/10
BW: 10
Chin-ups (BW): 5
Did some heavy bag work today. jab, cross, hook combos and roundhouse kicks. Right elbow is sore.
Deadlift
Warm-up: 95 LBS x 5, 135 LBS x 5, 225 LBS x 3
(65%) 245 LBS x 5 DOH grip
(75%) 285 LBS x 5 Mixed grip, left supine, belted
(85%) 325 LBS x 8 Mixed grip, right supine, belted
Too gassed after last set to do a drop set as I've been doing.
Power Cleans:
95 LBS x 3/3
105 LBS x 3
115 LBS x 3
125 LBS x 3
135 LBS x 3/3
140 LBS x 3
145 LBS x 3
Scrapped my plan to do light squats. Some right wrist and elbow soreness.
Bench Press
Warm-up: Bar x 10, 95 LBS x 5, 115 LBS x 5, 135 LBS x 3
Work Sets:
(65%) 150 LBS x 5
(75%) 175 LBS x 5
(85%) 195 LBS x 8 Belted
(75%) 175 LBS x 5
Assistance
Barbell Incline Bench Press: 120 LBS x 10/10/10/10
Barbell Rows: 150 LBS x 10/10/10/10
Rather uninspired lifting today.
Scott Hanson
11-18-2010, 11:08 AM
Hopefully the soreness from the squats won't effect the press. I'll see how the extra work set volume effects my progress as the week goes on. I plan on doing this for all the lifts. I'll cut out some of the assistance volume if needed.
fnet,
I'm an older lifter (51), been doing 531 since Feb '10. After experiencing major
DOMS from squats and "Boring But Big" squat assistance, I decided to swap my squat assistance sets to DL day and DL assistance sets to squat day. This has helped a lot. Keep up the good work!
Thanks, Scott. I had planned on doing light squats on DL day but after completing deads and power cleans, I'm pretty well spent. Perhaps if I use my cleans as a warm-up to DL, I might be able to fit squats in. You should start a log. I regularly read the logs of some of the more "mature" lifters on this site.
SKWAT
Warm-ups: Bar x 10, 95 Lbs x 5, 135 x 5, 165 x 3, 185 x 2, 215 x 1
Work Sets:
(70%) 230 LBS x 3
(80%) 265 LBS x 3 (Belted)
(90%) 295 LBS x 7 (Belted)
I might have cut that last one a bit high.
(80%) 265 LBS x 3/3 (Belted)
Assistance
Light squats: 165 LBS x 10/10/10
GHR Hands behind head: 15/15/15
Overhead Press
Warm-up: Bar x 10, 75 LBS x 5, 95 LBS x 5, 110 LBS x 3
Work Sets:
(70%) 120 LBS x 3
(80%) 135 LBS x 3
(90%) 155 LBS x 3 Belted
(80%) 135 LBS x 3/3
Assistance
Chin-ups: BW x 7/7/7/5/4
Dips + 10 LBS: 10/10/10
Took it easy on the dips. Since I've been doing extra work sets, I want to make sure I hit all my reps on the few assistance sets I do.
Other notes: I was sore from squatting. My elbows and wrists felt achy. I struggled a bit with my presses.
Deadlift
Warm-up: 95 LBS x 5, 135 LBS x 5, 185 LBS x 5, 225 LBS x 3
Work Sets:
(70%) 265 LBS x 3
(80%) 305 LBS x 3
(90%) 340 LBS x 6
Assistance
Power Cleans:
95 LBS x 3
100 LBS x 3
105 LBS x 3
115 LBS x 3
120 LBS x 3
135 LBS x 3
Hamstrings still felt sore from Saturday's squat session. I thought about doing bench today, but I stupidly went ahead with deads. I got my reps in but I feel lousy. I did some light power cleans but what's the point?
Bench Press
Warm-up: Bar x 10, 95 LBS x 5, 135 LBS x 5
Work Sets:
(70%) 160 LBS x 3
(80%) 185 LBS x 3
(90%) 205 LBS x 6 Belted
(80%) 185 LBS x 3/3
Assistance:
Incline Barbell Press: 125 LBS x 10/10/10
Barbell Rows: 155 LBS x 10/10/10
That's two days in a row where I've underperformed on the AMRAP sets at the same weights a couple weeks ago. Just a bad week? Are those extra work sets wearing me down? Sometimes I forget that not every session will yield a PR.
Starting this week a day early for tomorrow I chaperone a gaggle of pre-teen girls at my daughter's birthday/bowling party. I got two days in a row of good sleep and ate my share of Thanksgiving day turkey (and mashed & sweet potatoes, stuffing, cranberries, pumpkin pie, etc.) I washed it all down with copious amounts of Guinness Black Lager.
Squat
Warm-up: Bar x 10, 95 LBS x 5, 135 LBS x 5, 185 LBS x 5, 225 LBS x 3
(75%) 250 LBS x 5 Belted
(85%) 280 LBS x 3 Belted
(95%) 315 LBS x 3/1/1/1
(85%) 280 LBS x 3 Belted
(75%) 250 LBS x 5 Belted
I was disappointed that I only managed three reps on my 95% set. I did three sets of singles and decided to pyramid down.
Assistance
Front Squats: 95 LBS x 10/10/10
Glute/Ham Raise (body weight, hands behind head) 12, 12, 10
Standing OHP
Warm-ups: Bar x 10, 75 LBS x 5, 95 LBS x 5, 115 LBS x 3
(75%) 130 LBS x 5
(85%) 145 LBS x 3
(95%) 160 LBS x 1/1/1 (Belted)
(85%) 145 LBS x 3
(75%) 130 LBS x 5
There may have been a slight push on the 160 LBS sets. Okay, I did bend the knees to get them started.
Chins: +10 LBS x 5/5/5/5, BW x 5/5
Dips: +10 LBS x 10/10/10
Right elbow and right wrist were a little sore throughout.
Power Cleans
95 LBS x 3/3
105 LBS x 3
115 LBS x 3
125 LBS x 3
135 LBS x 3
140 LBS x 3
Switched things around. Used Power Cleans as a warm-up for the deadlift.
Deadlift
Warm-up: 185 LBS x 5, 225 LBS x 5, 255 LBS x 3
(75%) 285 LBS x 5 DOH grip
(85%) 325 LBS x 3 Mixed grip, right supine, belted
(95%) 360 LBS x 5 Mixed grip, left supine, belted
My grip gave out on the way down of the first (DOH) set.
Light Squats
135 LBS x 10
155 LBS x 10
165 LBS x 10
Sweet Baby Jeebus! The poundages on the squats may have been light, but they were killers.
Bench
Warm-up:Bar x 10, 95 LBS X 5, 135 LBS x 5, 155 LBS x 3
(75%) 175 LBS x 5
(85%) 195 LBS x 3
(95%) 220 LBS x 4/1/1/1
(75%) 175 LBS x 3 - Oops, I meant to do 195 LBS x 3
(75%) 175 LBS x 5
Assistance
Incline Barbell Bench Press: 130 LBS x 10/10/10
Barbell Rows: 165 LBS x 10/10/10
I'm going to skip the scheduled deload for cycle 4. If things go correctly, I should be able to get my three weeks of 531 in before our holiday travels. I'll take weight off or skip some of the assistance if I start to crash and burn. I'm staying on 5/3/1 because it fits my lifestyle at the moment and 531 squats are easier on my elbow. I'm going to keep doing drop sets with some heavy singles and less assistance work. I'd like to get some conditioning work in as well. I don't know where I'll fit that in.
My Training Maxes for this upcoming cycle:
Squat - 335 LBS. +5 LBS from previous.
Press - 160 LBS. No change from previous.
Dead Lift - 390 LBS. +10 LBS from previous.
Bench - 235 LBS. +5 LBS from previous.
Squats
Warm-up: Bar x 10, 95 LBS x 5, 135 LBS x 5, 185 LBS x 5
(65%) 220 LBS x 5
(75%) 250 LBS x 5
(85%) 285 LBS x 5
(75%) 250 LBS x 5
(65%) 220 LBS x 5
Assistance
Front Squats: 105 LBS x 10/10/10
GHR: 15/12/12
I guess my conditioning work will start with shoveling snow this afternoon.
Press
Warm-up: Bar x 10, 75 LBS x 5, 95 x 3
(65%) 110 LBS x 5
(75%) 130 LBS x 5
(85%) 145 LBS x 6
(75%) 130 LBS x 5
(65%) 110 LBS x 5
Assistance
Chins +10 LBS: 5/5/5/5/4 BW:5
Dips +20 LBS: 10/10/10
Right wrist and elbow were cranky today. I think I have some flexibility issues with the press. It is hard as hell for me to get into position using my chest/front delts as a "shelf" while trying to keep the bar closer to the palms rather than the fingers and enable a straight wrist.
Power Cleans
Bar x 3
95 LBS x 3/3
105 LBS x 3
115 LBS x 3
115 LBS x 3
125 LBS x 3
135 LBS x 3
145 LBS x 3
Deadlift
(65%) 255 LBS x 5
(75%) 295 LBS x 5
(85%) 330 LBS x 5
Skipped the light squats today. My Left knee is bothering me today. Don't know where that came from. Fuck, I feel old.
A little back ground: I Woke up early 4 a.m. with sour stomach. It eventually went away. Then came the sinus misery. Sneezing, coughing, watery eyes. Came home from work and rested before literally hitting the weights. I had set up my bench in my rack yesterday but left the bar on the safeties instead of the hooks. I sat at the foot of the the bench. When I laid back, I smacked the back of my head on the bar.
Bench
Warm-ups: Bar x 10, 95 LBS x 5, 115 LBS x 5, 135 LBS x 3
Work Sets:
(65%) 155 LBS x 5
(75%) 175 LBS x 5
(85%) 200 LBS x 8 Belted
(75%) 175 LBS x 5
(65%) 155 LBS x 5
Assistance
Incline Barbell Bench: 135 LBS x 10/10/8
Barbell Rows: 170 LBS x 10/10/7
Squats
Warm-up: Bar x 10, 95 LBS x 5, 135 LBS x 5, 185 LBS x 5, 215 LBS x 3
Work Sets:
(70%) 235 LBS x 3
(80%) 270 LBS x 3 Belted
(90%) 300 LBS x 7 Belted
(80%) 270 LBS x 3/3 Belted
(70%) 235 LBS x 3
Assistance
Front Squats: 110 LBS x 10/10/10
GHR - Hands behind head: 12/12/12
I made an appointment to my doctor on Monday. Its just a check up but I'm very nervous. Check for hernia, prostate exam, etc. I will be tense and my blood pressure readings will come out high. He will tell me that I need to lose weight. I'm pretty sure his idea of weight training consists of vinyl dumbbells and a busu ball. He'd probably lecture me about the dangers of squatting with a heavy weight on my back. I'd better start shopping for a purple headband and matching leg warmers for me next program.
ColoWayno
12-11-2010, 11:44 PM
My wife is making me go in for a carotid artery scan. What good can possibly come of that? Who knows, maybe they'll decide to rotor rooter me and I'll feel better.
My wife is making me go in for a carotid artery scan. What good can possibly come of that? Who knows, maybe they'll decide to rotor rooter me and I'll feel better.
Good luck with that, Wayno. I get very nervous around doctors and go into panic mode when they start poking and prodding.
Standing Overhead Press
Warm-up: Bar x 10, 75 LBS x 5, 95 LBS x 5, 110 LBS x 3
Work Sets:
(70%) 120 LBS x 3
(80%) 135 LBS x 3
(90%) 155 LBS x 3 Belted
(80%) 135 LBS x 3
(70%) 120 LBS x 3
Assistance
Chin-ups + 10 LBS: 5/5/5/5/3 BW:4
Dips + 20 LBS: 10/10/6 BW: 8
Was pressed for time today. Had to push things along and keep it moving.
I had my check up yesterday. He felt me up and down. Good news: everything is in its right place. Bad news: I have high blood pressure (150/100). He put me on some medication and told me to lose 25 LBS. I told him I lift weights. He said "good for you" but you're carrying too much weight (5'6", 198.5 LBS). Admittedly, I'm carrying too much belly fat. I asked about T levels because I've been fighting some mild depression, energy loss. He thought it was possibly seasonal stress disorder. I do tend to get "down" this time of year. Let's just say I don't believe in virgin births. He thinks my T-levels are fine because I'm still able to get it up and would consider putting me on Prozac before T-replacement. I've been going to the same doctor for about 17 years and its hard to switch but I feel he doesn't adequately address my concerns. I'll be concerned about one thing and he obsesses over something completely different.
Not a good day. I had a migraine earlier in the day. I haven't had one in a while but it was the kind with flashing red, blue and yellow zig-zags. It reminds me of that scene in Fantasia where Mickey Mouse is the sorcerer's apprentice and the mop and buckets keep multiplying and marching along. It starts off small and grows until I barely focus on anything. It lasts about 20 minutes until it slowly dissipates. Its usually followed by fatigue or a dull headache. Also, I'm trying to cut the junk from my diet. I'll cop to being a garbage eater. That means no crackers, chips or cookies when I get home. I felt a bit peckish. After a brief rest, I headed down to the basement...
Power Cleans
Bar x 5
95 LBS x 3
100 LBS x 3
105 LBS x 3
115 LBS x 3
125 LBS x 3
135 LBS x 3
140 LBS x 3
145 LBS x 3
I progressed very slowly.
Deadlifts
Warm-ups: 185 LBS x 5, 225 LBS x 3
(70%) 275 LBS x 3 DOH grip
(80%) 310 LBS x 3 Mixed grip, Left supine, belted
(90%) 350 LBS x 5 Mixed grip, Right supine, belted
On a good day, I might have gotten 1 or 2 more reps.
Really tired today. I hope its not from the BP medicine.
Bench Press
Bar x 10
95 LBS x 5
125 LBS x 5
145 LBS x 3
(70%) 165 LBS x 3
(80%) 190 LBS x 3
(90%) 210 LBS x 5
(80%) 190 LBS x 3
(70%) 165 LBS x 3
Barbell Incline Press
135 LBS x 10/10/10
Barbell Row
165 LBS x 10/10/10
As I mentioned earlier. I had an incredible lack of energy today.
ColoWayno
12-15-2010, 05:21 PM
My wife got me one of these a while back. When I use it regularly, once per day or so, it seems to really help with BP. It uses music to guide you through deep breathing for 15 minutes. I have an older model. I hope they've improved the midi tracks.
http://www.amazon.com/RESPeRATE-Ultra-Pressure-Lowering-Device/dp/B0022NI1NG
http://www.resperate.com.mx/estudios/2.pdf
It's expensive and unless they've improved the little midi sound track, the music sucks, but it might be worth a look. Has the doc prescribed lifetime meds for bloodpressure?
If you actually decide to get that, let me know and I've got some tips for using it.
http://www.altwoodpharmacy.com/user/products/Resperate-Ultra-Detail.jpg
My wife got me one of these a while back. When I use it regularly, once per day or so, it seems to really help with BP. It uses music to guide you through deep breathing for 15 minutes. I have an older model. I hope they've improved the midi tracks.
http://www.amazon.com/RESPeRATE-Ultra-Pressure-Lowering-Device/dp/B0022NI1NG
http://www.resperate.com.mx/estudios/2.pdf
It's expensive and unless they've improved the little midi sound track, the music sucks, but it might be worth a look. Has the doc prescribed lifetime meds for bloodpressure?
If you actually decide to get that, let me know and I've got some tips for using it.
http://www.altwoodpharmacy.com/user/products/Resperate-Ultra-Detail.jpg
Yikes, that's expensive! Couldn't I just download some Enja and listen to that on the iPod? Seriously, its probably better than a lifetime of BP meds. I know I'm prehypertensive. I think my BP is always high after working, sitting through traffic only to be poked and prodded by a guy who has yet to buy me dinner. I go back in 6 weeks. If I lose some weight and get my BP down, maybe he will take me off the meds.
ColoWayno
12-16-2010, 09:54 AM
Well, if you can get 15 minutes a day in a quiet place with a book I think the biggest secret to the breathing is to exhale fully. Breathe in slowly and deeply and let it all the way out. I'm trying to work my BP back down again.
Check your progress at the drugstore.
Good luck.
Well, if you can get 15 minutes a day in a quiet place with a book I think the biggest secret to the breathing is to exhale fully. Breathe in slowly and deeply and let it all the way out. I'm trying to work my BP back down again.
Check your progress at the drugstore.
Good luck.
That won't happen until my kids go off to college. I would, however, like to take up yoga or meditation.
Standing Overhead Press
Bar x 10
75 LBS x 5
95 LBS x 5
115 LBS x 3
(75%) 130 LBS x 3/1. Oops, I was supposed to go for 5. I did 3 and racked the bar. I went back to finish and got one more off.
(85%) 145 LBS x 3 Belted
(95%) 160 LBS x 2 Belted. I gave a slight push on the second rep.
(85%) 145 LBS x 3
(75%) 130 LBS x 3
Chin-ups
+10 LBS: 5/5/5/5/5
Dips
+20 LBS: 10/10/10
Crash and burn. Piss poor sleep for a weekend. Unfortunately, my lack of sleep wasn't due to an exciting and action packed social calendar.
Squats
Bar x 10
95 LBS x 5
135 LBS x 5
185 LBS x 5
225 LBS x 5
(75%) 250 LBS x 5
(85%) 285 LBS x 3 Belted
(95%) 320 LBS x 2 Belted
(85%) 285 LBS x 3 Belted
(75%) 250 LBS x 5
Front Squats
115 LBS x 4 Aborted. Just didn't feel like doing these.
GHR
10/10/10
I really had to work up to these.
Today was one of those days that I had to drag myself into the gym, everything felt heavy and I just wanted to curl up in the fetal position and cry. Maybe the holiday crunch is grinding me down or maybe its some sort of seasonal disorder, but I'm in a deep, dark funk.
Bench Press
Bar x 10
95 LBS x 10
135 LBS x 5
155 LBS x 3
(75%) 175 LBS x 5
(85%) 200 LBS x 3
(95%) 225 LBS x 3
(95%) 225 LBS x 1
(85%) 200 LBS x 3
(75%) 175 LBS x 5
Still feel kind of crappy. No assistance work today.
Power Cleans
Bar x 5
95 LBS x 3
100 LBS x 3
105 LBS x 3
115 LBS x 3
125 LBS x 3
130 LBS x 3
135 LBS x 3
140 LBS x 3
145 LBS x 3
150 LBS x 3
Deadlift
225 LBS x 5
(75%) 295 LBS x 5 DOH grip. Slipped after 3, switched to mixed for last 2.
(85%) 330 LBS x 3 Mixed (left supine), Belted
(95%) 370 LBS x 4 Mixed (right supine), Belted
I am stronger on deads with my right hand supinated. I'm right handed. From what I read, most righties would prefer their left hand supinated.
Light Squats
135 LBS x 10
165 LBS x 10
155 LBS x 10
This is my last workout for a few days as we will be traveling to tall corn country for the holiday. I'll be away from the interwebs as my mother in-law's house isn't exactly a Wi-Fi hot spot. I think its a much needed break to get away from the iron (or even reading or thinking about the iron, for that matter). I'm thinking I might make another run at Starting Strength-type linear training for a bit when I get back. I like the idea of doing 2 sets for 5 with one last set for AMRAP. Does that make me a "Villain"? I'm thinking of adding some autoreg into the training max, say adding or subtracting a 2.5 LBS for every rep over or under the target reps for the next session. Just a thought.
I returned from my mother in-law's last night where I had subsisted on baked goods and beer. I developed an annoying cough. I Probably caught it from the girl at the deli who coughed away as she prepared sandwiches (I was not aware of her coughing until after we sat down to eat). After a 4 hour car ride, I was welcomed by at least 6" of snow. The first thing I did was grab a shovel. That turned out to be a big mistake as my back is killing me. I planned on lifting today but its not going to happen. I've been walking around all day like Walter Matthau.
I got a crappy night sleep due to an irritating cough. Back felt tight when I woke up. Standing up after sitting down for long stretches of time were brutal. However, once I was up and moved around, it would loosen up a bit. I was home alone since late afternoon and bored out of my skull, so I gave it a go. I did some squats with just the bar. It loosened a little more but I was not going to put weight on it. So to pass time I did the following:
Chin-ups (BW): 7,6,5,4,3,2,1
Curls: Oly Bar + small red band:10, Oly Bar only:10, Band only: 10
These were done with no rest in between sets.
Dips (BW): 15, 15, 12
I'm very tired due to lack of sleep but it felt good to crack a sweat. Not much of a workout in terms of physical difficulty but was probably more of a mental thing. I felt I needed to do something, anything after a week of inactivity.
Back has improved since yesterday. Its still a little tight and I can still feel it if I move funny. Thought I'd test it out a little. Still have a cough.
Squat
bar x 12, felt okay
95 LBS x 5, no pain.
135 LBS x 5, no pain until I bend over to pick up plates.
165 LBS x 5, same as above
185 LBS - Backed out of rack, felt some pain in back. Aborted set.
Not being able to take advantage of a break in my hectic schedule (time off, no shuttling the kids to and from games and practices) is killing me!
Okay, I was tired of feeling sorry for myself so I went back and did some body weight chins.
Chins (BW) 8, 6, 4, 2, 1 About a minute rest in between sets.
Rested approx 3 mins.
Chins (BW) 5, 4, 3, 2, 1 About a minute rest between sets
Mini (red) band pull-downs, band folded over chin-up bar: 25, 15, 10
Back feels better. Some very slight noticeable pain. My training, however, might be on hold for a while as my family is dealing with a serious health issue of a loved one that may require travel.
My continues to be on hold indefinitely as my family deals with the loss of my mother in-law. I know there are a lot of mother in-law jokes out there but I had a terrific relationship with her and I'm a better person for knowing her these last 23 years. She will always be one of my favorite people. I'm sorry that my wife is now an orphan and my kids will be cheated out of years of having her in their lives. On a matter more pertinent to this thread: none of my dress clothes fit me. Shirts, pants, jackets...only my shoes and ties still fit. Unfortunately, my ties are a bit dated. I'm going to have to do some scrambling to find something to wear. I feel that strength training has given me a well of reserves to that I've been able to tap into with all the emotional stress, travel and hospital visits. Most importantly, its given me a big, beefy shoulder to cry on. I'll resume training when the time is right. I'm sure I'll start out on a novice, LP program. I'll start out slow and see where it goes from there.
Peace,
fred
While I haven't updated this log in some time, I've been lifting. I had to change things up a bit. I didn't like the way I looked or felt and my blood pressure had skyrocketed.
I took a lot of weight off the bar and started John Schaefer's workout. I began squatting on two days a week with a deadlift session in the middle and alternating bench and press. Two straight sets of 5 plus an AMRAP set. It was here that I started using auto regulation. I would add 2.5 LBS for every rep over 5 for the next session. The more I read about auto regulation, the more I became interested. I finally took the plunge and started running this program laid out by Matt Perryman, who was known on this forum as PMDL, or as one member is convinced, Max Faget. http://www.ampedtraining.com/workouts/apre-strength-size. I am following the first option with a 6 rep protocol. Day one: OHP/Front Squat& Chin-ups. Day 2: Back Squat/Bench Press & Power Cleans. Day 3: Front Squat/Overhead Press/Deadlift/GHR. Day 4: Bench Press/Back Squat & curls or dips. The first lift is the heavy, auto regulated lift. The amount of reps over or under 6 determines the weight used for the final set. The reps over/under the final set determines the weight used for the next session. The second lift is done at half the reps at 90% of the 6 RM, except on day 3 where I do one heavy set of deadlifts. Power cleans and chin-ups are more are less done by feel. I liked the idea of AMRAP sets from running 5/3/1 but I didn't feel I got enough volume. This program combines AMRAP sets with the volume I require with auto regulation to keep me from crashing and burning. I'm happy to report that I brought my weight and blood pressure down to more manageable levels. I'm hoping to get off the BP medicine after my next doctor's visit.
ColoWayno
02-22-2011, 10:21 AM
Thanks for the update. I ran into the same issues with the health markers. I haven't tried to drop a lot of weight but I cleaned up my diet and have lost 6 or 7 lbs and 2 belt notches.
The doc started me on Clomid about 2.5 weeks ago... so here in the next week I should be able to tell if it's making a difference.
I'm pretty happy with where my blood pressure is now... I won't know about the lipids for a while.
Take care!
Thanks for the update. I ran into the same issues with the health markers. I haven't tried to drop a lot of weight but I cleaned up my diet and have lost 6 or 7 lbs and 2 belt notches.
The doc started me on Clomid about 2.5 weeks ago... so here in the next week I should be able to tell if it's making a difference.
I'm pretty happy with where my blood pressure is now... I won't know about the lipids for a while.
Take care!
I have to admit, Wayno, that when I first googled Clomid I was alarmed. The first thing I found was how it is used to induce ovulation and women. I thought maybe you were going through a "lifestyle change". I then googled Clomid for men and found that its used to boost natural T levels in men. I'm interested in how that will turn out for you. I've been on Enalapril for BP. My doc put me on low dose of Citalopram last week for some depression and anxiety issues. I don't think its doing much except making me feel a little emotionally "flat" and messing with my sleeping patterns.
I like your training regimen with the alternating reps. I was seriously considering doing something along those lines when I was looking to change things up.
ColoWayno
02-23-2011, 11:34 AM
There's something about this time of life for us guys. Sorry for this strange story... I woke up yesterday morning at 4:30 to use the pot. I heard the toilet running in the other bathroom and thought... how freakin' long have I let that stupid toilet leak. For the next hour and a half I laid in bed and thought about all of the crap at work that I'm falling behind on... all of the crap going wrong with the yard and the house... you name it, if it could make me feel like a worthless piece of shit, it came at me.
The amazing thing is when I finally woke up after I managed to get back to sleep I felt pretty good, more resolved even. I think the Clomid is messing with me a little. Hopefully that second part, the resolute feeling, is what I can look forward to. I can honestly say that I'm starting to have more of an interest in things, maybe that's part of the reason the things that I've let slide are starting to bug me more.
I'm going to fix that toilet this weekend damn it.
Later.
There's something about this time of life for us guys. Sorry for this strange story... I woke up yesterday morning at 4:30 to use the pot. I heard the toilet running in the other bathroom and thought... how freakin' long have I let that stupid toilet leak. For the next hour and a half I laid in bed and thought about all of the crap at work that I'm falling behind on... all of the crap going wrong with the yard and the house... you name it, if it could make me feel like a worthless piece of shit, it came at me.
The amazing thing is when I finally woke up after I managed to get back to sleep I felt pretty good, more resolved even. I think the Clomid is messing with me a little. Hopefully that second part, the resolute feeling, is what I can look forward to. I can honestly say that I'm starting to have more of an interest in things, maybe that's part of the reason the things that I've let slide are starting to bug me more.
I'm going to fix that toilet this weekend damn it.
Later.
Yes! This is not at all uncommon for me. It seems I'm in a perpetual state of worry, about the car, about the house, about the kids. I'll be a complete basket case next year as my oldest daughter will be preparing to enter high school. Often times, I wake up an hour/hour and a half before my alarm is set. On days when my mind is racing, I'll get up, eat breakfast and lift. Despite being sleepy, I've had some pretty good workouts. Perhaps its because I've not yet been ground down by the stress of the day. Early morning lifting also seems to have a calming influence on the rest of my day.
Mark E. Hurling
02-24-2011, 10:55 AM
This was very common for me all through my 40's. Less so since my mid-50's and now 60. It does still happen now and again like this week, with my boss retiring and sweating out who his successor might be. Some of it is your daughter's age and if she and your wife get along like our daughter did with Dearly Beloved, oh boy! Exchanges of small arms fire escalating to heavy artillery salvos and duels punctuated by the occasional weapon of mass destruction. Now, not so much. Thank God.
ColoWayno
02-24-2011, 11:04 AM
This was very common for me all through my 40's. Less so since my mid-50's and now 60. It does still happen now and again like this week, with my boss retiring and sweating out who his successor might be. Some of it is your daughter's age and if she and your wife get along like our daughter did with Dearly Beloved, oh boy! Exchanges of small arms fire escalating to heavy artillery salvos and duels punctuated by the occasional weapon of mass destruction. Now, not so much. Thank God.
I'm hoping, since my youngest turns 20 in April, that this will start to turn around soon. The faster they find their own place in the world, I suppose, the sooner I can stop worrying so much. I really thought getting them all out of high school was a good milestone, but it just brought up the whole "now what" quandary. One son is married and in the Army... he's pretty much their (and his own dearly beloveds) problem now (he's doing well).
Mark E. Hurling
02-24-2011, 11:35 AM
Sorry to hijack your log fnet, but this may be useful information for you to cling to and maybe to look forward to as well. Our daughter graduates from OSU in June and turned 21 in December of 2010. She got a job as an RA at school last year, and it may be that, or a natural maturation or a combination of the two that damped down the worst of the conflicts between the two. That and me having a few off-line chats with Dearly Beloved indicating that she sometimes provoked the worst of their firefights. (very risky, these chats) Donning the striped shirt and whistle can be sooo unpleasant.
Hijack away, Mark. I'm glad to hear that it eventually gets better. My wife and daughters get along pretty well but I can already see the signs of battles to come. The passing of mother in-law has left a deep impact on my wife. She's now a parentless parent. She no longer someone to call to brag to about her kids. On the flip side, she no longer has that someone to call on who has been through the battles and who can assure her that everything will be all right. Suddenly, she's in touch with her own mortality and feels the need to prepare the kids for survival of an eventual life without her. Another source of pressure comes from living in the city. After playing the games (and losing) to try and get our kids into a decent magnet school, we ended up sending them to a private grade school. We can't afford to do that for high school. My oldest daughter (7th grade) has put tremendous pressure on herself trying to get into a good high school with a IB or Honors program. The odds are pretty much stacked against her as the fact that we are a two-parent household and live in a good neighborhood factor high in the equation (and not in our favor). We'd have better luck trying to get her into Harvard. While its clear where you guys stand politically, I tend to avoid discussions of politics on the internet like the plague. However, you may appreciate that this is yet another example of how politics in Chicago "taxes" my liberal mettle.
Thanks for being my cyber bartenders, guys.
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