ILiftAlone's Log

[ILiftAlone]

Been meaning to keep an online log so here it is.

Backround: Started doing the SS program about 10 months ago. The problem was that I was much less informed in strength training matters than I am now and ended up doing many things, programming and eating wise, wrong. Being the more educated lifter I am now I feel like I have made more progress in the last few months than I did up untill then. Still on linear progression, although some of my lifts are not where they should be (squat) because I neglected my form for a while and am now playing catch-up.

Current PR's as of 5/14:

Squat:280x5x3
Dead: 310x5x1
Bench: 220x5x3
Press: 145x5x3
Clean: 160x3x5
Pullups: My weak point. They seem to fluctuate all over the place. I usually get around 4 or 5 reps. Chins can get around 6 reps.

[ILiftAlone]

Felt good in the gym today, smooth and powerful on my lifts. I think I felt better than usuall because I missed my workout from last saturday.

Squat- 285x5x3.
Felt really good untill the last rep of the last set, that one was tough.

Bench- 222.5x5x3.
These felt good also. Last week i thought I might need to start making smaller increases but after upping my calories over the weekend I think i can the keep 2.5 jumps going. Going for 2 plates on sat, this is going to be a small milestone for me. I can remember when anything over 135 felt akward.

Back extension- 35x15x3.

Chins- 5,4,4.
Usually get more than this but I focused on making them as strict as possible so i feel good about those.

[ILiftAlone]

3/18/10

Good session. It always is when you set a PR.

Squats- 225x5x2 - Light day

Press- 145x5x3- Need smaller plates, getting ready to PR again.

Dead- 315x5- PR. Finally 3 plates. Im the man. Now that Im done celebrating I need to start getting closer to 4 plates.

[ILiftAlone]

3/20
Set squat and bench PR's.

Squat-290x5x3

Bench-225x5x3. Got my two plates. Its about damn time. Im entering manhood...

Pullups-4,3,3,4. Weak.

[ILiftAlone]

3/23

Good workout except for the fact that I missed a rep on squats because of my form. I know it was a form mistake because I got the last 2 sets just fine. Set a press PR. Its been a while since that happened. Also set a PR on cleans, felt easy.

Squat- 295x4, 295x5x2- Ill repeat next time.
Press- 147.5x5x3- That last set was brutal
Cleans-165x5x3-easy (compared to the last time I did cleans)

3/25

Today was frustrating. My hips felt overly tight during light squats, my bench form felt completely off, i missed a rep at the end, and in general just felt annoyed when I left the gym. I guess every training session cant be great.

Light Squats- 235x5x2

Bench-227.5x5x2
-227.5x4x1- Technically a PR but I missed one rep. Will repeat.

Incline Situps- 25x10x3

Chins- 4,5,4

[K.Diesel]

Good job on the bench PR! How much do you weigh?

[ILiftAlone]

Thanks K.Diesel. Im actually not sure how much I weight because I dont have a scale anymore. The last time I weighed myself I was around 210-215, that was a few months ago. Im definately not lean, but I wouldnt consider myself fat...yet.

3/27

All lifts today were PR's. A much better day than last time.

Squat
295x5x3- got all my reps this time

Press
150x5x3- Windened my grip just a tad and it made these feel so much better.

Deads
320x5- I look forward to deadlifts every week. Is that normal?

Also noticed some super strong bastard has been frequenting the gym at times Im not there. I know hes out there somewhere because I keep finding bent bars, one of which was my favorite bench bar.

[ILiftAlone]

Set more pr's. Being a novice is awesome.

Squats
300x5x3- Realized my hips have been hurting a little because I (think) was not rebounding properly, putting too much stress on them. Corrected this and felt a bit stronger.

Bench
227.5x5x3- Repeated last time because I missed a rep at the end. Got this one up but it was a damn struggle on the last rep. Might have to start asking for a spot...

Back Extensions
35x14, 35x12x2

Pullups
3,4,4- Im starting to hate this damn exercise

[ILiftAlone]

4/13

Been out of commission for about 2 weeks. After my last workout my shoulder started to hurt. I had done a heavy PR bench that day, followed by pullups. I dont know if I tore anything, I dont think I did, however I really dont know much about injuries.

The pain is on the front of my shoulder and on the top where the end of my trap connects to my shoulder. Been rolling a ball on the back of my shoulder blade and noticed tons of trigger points, painful as fuck. Maybe this contributed to it.

Anyways, decided to hit the gym today and see what would happen. Its been 2 hours since I got back and my shoulder feels about the same as it did this morning, so I guess thats good.

Squat
240x5x3 - 80% of my last PR at 300x5x3. Just keeping things relatively light to see how my body reacted.

Press
65x18x2 - going real light with high reps since this is the injured area. Ill increase the weight and lower the reps gradually according to how I feel.

Dead
285x5 - Technically this was a PR since I double overhanded it. Never done that for five reps at that weight. Felt like the bar was going to fall out of my hands on the last two reps. My grip is weak, but I blame it on my small hands.

[jacob cloud]

re: the shoulder, you might want to dig out some anatomy drawings and figure out exactly where it hurts. Mine was super vague and then I finally pinpointed (and had it confirmed by an Ortho when he gave me a cortisone shot) that it was actually biceps tendonitis. Now that I know exactly where it tends to hurt, I can self massage it and beat the crap out of it when needed. Good luck! If it is a muscle belly issue, the Starr rehab will work wonders, so keep up those high reps for awhile.

[ILiftAlone]

Thanks for the input Mr. Cloud. Much appreciated.

[ILiftAlone]

Been working back up to my previous numbers for the last 4 weeks after a couple month layoff. No benching for now as this is what hurt my shoulder, pressing seems to be ok. Here are my lifts thus far.

Squat- 255x5x3- (Feels way better than in the past now that I have adjusted my stance to be a bit more narrow, hips dont seem to get all inflamed.)
Press-127.5x5x3
Dead- 270x5x1

Another 2 weeks and I should be up to, or past, my old PRs. Cant wait, I feel week as shit.

[ILiftAlone]

Missed one workout due to a little weekend trip but it wasnt a big deal since I felt like I was going to stall. Decided to decrease my increases on squats to just 5 lbs on M and F and use W as a light day. Still not benching, press is moving up however.

Monday
Squat- 265x5x3
Press- 132.5x5x3
Dead-280x5x3

Wed
Light Squat- 215x5x2
Chins- Since right now I'm only doing these once a week I decided to up the volume. Basing this off of some pullup program I read about a while ago where you use ladders to work up to high reps to avoid to much fatigue.
1,2,3,2,1,2,2,1,

I felt good with my chins since this has always been my weakness and my reps arealready up from when I started a few weeks ago, and I'm training them less than I did in the past.

[ILiftAlone]

Friday

Was tired from work and had to fight off the temptation to skip training and plop down on the couch and drink beer. Luckily I didn't give in and had a productive session.

Squat- 270x5x3 - Felt like I good morning'ed the last couple reps. Need to keep chest up.

Press-135x5x3 - First two sets were a bitch. Got pumped up for last set and the weight flew up easily for the first four reps, last rep was slower but still much easier than on the previous two sets.

Cleans- 150x5x3

[ILiftAlone]

8-9-10
Monday

Squats- 275x5x3. Felt like I could have done more but linear progression told me I shouldn't.

Press- 137.5x5x3. Not as easy as the squats. I've been experimenting with getting pumped up before a set as opposed to remaining calm which is what I usually do. I did this last time during presses and again today on my last set, and it really seemed to help me move the weight. My last set whent up faster and easier than the first two because I got myself so pumped.

Deads- 290x5x3. My grip sucks so bad and I blame it all on my little girly hands. Almost dropped it on my 4th rep and barrrreeelllyyy got my 5th. And this was with a mixed grip. Im almost ashamed to admit this, but at least I have acknowleged my weakness. Now I can set about fixing it...

[ILiftAlone]

Wed

Light Squat Day

Squats- 215x5x2. Easy. Nice to get those out of the way quickly.

Chins- Just did lots of sets anywhere from 1 to 3 reps totalling 16 reps. Did it in the same amount of sets it took me to get 14 reps last time. I guess thats progress.

Thats it. An easy day since Im not benching still. I might start trying a single light high rep set of presses on this day to help with the heavier sets in the week, sort of like with the light squats. Dont know if there would be any benefit but I guess I'll find out.

[ILiftAlone]

Friday 8/13/10


Squat
280x5x3 - Felt good. These are rolling along.

Press
140x5x3 - These were brutal. Barely even finished the second set and the third set was excruciating. Felt like my next was going to burst on the final rep.

Cleans
155x3x4 - Didnt get all 5 sets because of time constraints. These felt really good today- the second pull seemed so much more smooth and powerful than previous sessions. I tried a new warm up routein that consisted of long jumps across my garage so I wonder if this is a more effective means of preparing for worksets.

[ILiftAlone]

8-16-10
Wed

Squat- 285x5x3. Felt easier than expected, although the last set was not fun at all.

Chins- lots of sets at low reps. Have them written down in my notebook but I cant be bothered to re write them out. Basically I suck at chins.

Easy workout overall. Wed should be fun as Im pressing and deadlifting.

[ILiftAlone]

Forgot to make an entry for my last workout. Oh well, same as this one except the weights were all lighter.

Monday 8/23/10

Squat
295x5x3 - This was a very tough day for squats. The final reps on all 3 sets were extremely intense and I started feeling queezy before my last set. I blame this partly on the heat and my lack of hydration.

Press
145x5x3 - My favorite exercise. All sets were brutal so I decided to belt up on the last set to avoid missing any reps. Seemed to help slightly, got all reps up.

Cleans
160x3x5 - Easy. Using long jumps across my garage as a warmup again which really seems to help my body get ready for cleans better than just cleaning with light weights. I've been doing 3 sets of jumps where one set is 3 long jumps across the garage and then 3 jumps back, so a total of 18 jumps makes up the warmup. I also concluded my training session with 4 more sets of jumps with little to no rest just to get a (very) little bit of conditioning in and to get the heart pumping for a few minutes.

[ILiftAlone]

Missed last fridays workout. First week of school was super hectic and my sleeping was all thrown off. The little sleep that I did get was restless tossing and turning so by friday I was exhausted and fell asleep on the couch during the time I should have been setting PR's. Was worth every second of it.

Mon 8/30/10

This is my first time using my new Inzer forever belt. Had been using a cheap velcro fabric belt untill now.

Squat: 300x5x3 - These took the wind out of me for a while. Felt sick inbetween sets but got through it. The very last rep made me just a little bit more of a man than I previously was.

Press: 147.5x5x2
147.5x4x1 - Felt like I was going to get all my reps but I think I should have rested a few more minutes before the last set. Ill repeat this on friday.

Dead: 305x2 - I was supposed to hit 5 reps and didn't even get close. I feel this was due to needing a deload, as well as the fact the the belt kept me from getting into a good starting position. Just felt horrible during this set. Ill deload 10% next time and use my old thin velcro belt and see how it goes.

In hindsight, my eating last week was horrible. My internal clock felt all off and I think a lack of calories throughout the week also contributed to a somewhat shitty session yesterday.

[kittenSmash]

Good choice on the Inzer Forever belt. I absolutely love mine now that it's broken in. I had the same problem getting into position on deads with it at first. They get way softer, and more plyable (sp?) after a while. Just wear it alot, and roll it up tight in both directions until it feels nice.

[ILiftAlone]

I was feeling pretty certain I had given myself a hernia after my last training session. Searched around on the board, found my symptoms to be pretty similar to what other people felt with this injury. However, two different doctors told me I didn't have a hernia, so Im a little confused as to why I'm feeling groin pain. Maybe its a lower abdomen or groin strain? Decided to get back to training, if it does turn out to be a hernia Im sure my body will let me know soon...

First day training in about 3 weeks so I just took it light as I was a little nervous and also did not want to give myself unnecessary soreness. It sucks when you cant even sit down properly when returning from a squat layoff...

Squat: Worked up to a set of 275x5.
Press: Worked up to a set of 135x5.

Overall felt good to be moving some weight again. Ill starting pulling again on friday.

[ILiftAlone]

With all the annoying set backs Ive had to deal with I stopped bothering to keep an online log, but now that Im getting back into PR territory Ive decided to keep it going. Additionally I have decided to incorporate push presses into my program as a substitute for benching. I may bench again in the future but for now its just overhead baby.

10-29-10

Squat: 305x5x3
Push Press: 160x5x3
Cleans: 160x3x2, 160x2

Squats were really damn tough. My legs felt like jello for a while after.

First time doing push presses so I didn't go to heavy as I was just getting a feel for it. Seemed to accomplish what I wanted it to - subjecting the pressing muscles to heavier loads as a subsititute for the bench press.

Cleans really easy at first but then the fatigue from squatting kicked in and I just lost my power. Willl repeat next time around. Could have probably taken a little more rest between sets.

[ILiftAlone]

Monday

Squat: 310x5x3.
Press:145x5x3
Chins: 2xlots of sets

Squats killed my legs. Presses were easy. I suck at chins, but im working on that.

Wed

Light Squats: 135x10, 205x8.
Push Press:165x5x3
Dead: 315x5x1

Lights squats felt great, just wanted to get the blood flowing through my legs.
Push Presses were heavy towards the end, can probably make a 5 lb jump.
Deads were easier than expected and that's always good.

[ILiftAlone]

11/5 Friday

Squats:315x4, 315x2
Press: 147.5x5x3
Chins:Skipped, shoulder discomfort.
Shrugs:worked up to 355x5

Squats were extremely hard, obviously since I failed. Been feeling like I was going to stall soon so Im ready for a 10% deload anyways.

Presses were hard because I think im still getting used to doing push presses. I will continue to LP on them but I gotta watch closely how my shoulders feel.

Skipped chins because my shoulders felt achy. Shrugs didnt seem to hurt so I did those. I feel like they help my presses at lock out, and Im vain.

[ILiftAlone]

11-8 Monday

Squats: 275x5x3
Push Press: 170x5x3
Cleans: 160x3x5

Squats are on a deload, which was very refreshing. I dont know how much further past 315 I can get with linear progression but I guess time will tell. Judging by how my body feels LP wont take me that far past 315 if it does at all, but I am going to push myself to the limit to be sure.

Push presses were fun. Hard but fun.

Cleans were not as fun.

[ILiftAlone]

Friday

Squats:285x5x3
Press:150x5x3
Dead:325x3,x2

Squats still on deload and noticed a form mistake after my first set. I wasn't getting my ass back far enough and once I corrected this I felt much stronger out of the hole since I wasn't leaning the weight onto my toes at all.

The presses were hard. This was my previous PR and I feel like I still have more in me.

Deads failed at 3 reps and then I attempted it once more and got 2. Im blaming this on my diet this week, which was less than ideal. Plust I couldn't get into a good pulling position for some reason, this lift just felt off. I will attempt this weight next time and deload if I fail again.

[ILiftAlone]

11/17 Wed.

Light Squats- 225x5x2
Push Presses- 172.5x5x3
Cleans- 170x3x5
Chins2x4

Doing chins every day now untill I can get my reps up. 2 reps is just pathetic.

11/19 Friday

Squat-295x5x3
Press-152.5x5x3
Shrugs-370x5
Chins- 2x4

Man I felt really shitty during squats, Im going to have to increase calories for sure. Legs just been feeling sore and jello like all week.

11/22 Monday

Squats-300x5x3
Press- 155x5x3
Chins- 2x4

Ate like a king all weekend and it payed off today. My squats felt easier than a week ago when they were lighter. Decreasing increases back to 5 lbs now that I am nearing PR territory again.

All presses above 150 have been PR's for me

Also, I have decided to change my program to a slightly modified version of the CFWF, which has been discussed on the boards here before. Im doing this due to feeling pathetically out of shape anytime I need to move around, i.e. running to catch the train trying or walking up the hills on campus - these type of activities which should not be hard are leaving me winded. Looking forward to slowly getting conditioned again.

[ILiftAlone]

11/23 Tuesday

Cleans- 175x3x5

Conditioning circuit- Mountain climbers x20, jump ropex100- 10 min total.

Day two of CFWF. I wont bother listing what the numbers for conditioning were, just getting my feet wet today. Nice short and effective session, felt very good that I didn't have to spend 2 hours in the gym yet still got in some productive training.

[ILiftAlone]

11/24 Wed
Push Press- 175x5x3
Chins- 2x4

Nice and quick with some good stretching afterwards.

11/25 Turkey Day
Deads- 325x5
Chins- 2x4

Set a deadlift PR before I prepare myself for the feast tonight- what a great day to be an American. Skipped out on conditioning and I dont give a shit, its thanksgiving god dammit.

[ILiftAlone]

11/26 Friday
Squats- 305x5x3
Press-160x5x3