Dastardly Advanced Novice Log.

[Dastardly]

Ive been meaning to put up a log for a long time but kept being put off because I have a back-log of stuff from when I started SS at the beginning of this year. I have just started advanced novice and now decided "fuck it". Ill just start sharing my logs from now.

Intro:

2009
I have always been a totally unathletic weakling. I have many annoying "ailments" like shoulder instability, dyspraxia & poor lungs too. At the end of 08/beginning of 09. I realised I am in my mid-20's and technically in the best physical condition I will ever be. This thought troubled me, so I decided to improve things in what ways I could.

One of these things was deciding to do strength training, it was a total epiphany. I have always been into cycling too, and the idea of becoming a powerful behemoth made me think Id be able to do track sprint cycling (something which might not be so greatly limited by my crappy lungs).

In march 2009 I tore a ligament in my knee. It was severely swollen and immobile for weeks. I rehabbed it with light squats and later a lot of single leg squat variations. I gradually phased myself back into the full stronglifts 5x5 programme which I did dilligently till the end of the year in attempt to hit a measly target of a 1.5xBW squat, which I failed.

By the end of the year I had a severe case of hamstring tendinitis which was aggrevated by a therapists stretching advice. I was also spending a lot of time doing rotator cuff exercises for my bad shoulders.

2010
I bought myself starting strength, deloaded heavily and learned new technique. I started to get severe instability and patella chrondomalacia pain in my knees. It was so bad that I thought I would have to stop squatting.

I then got weighlifting shoes and a belt, deloaded heavily again. And miraculously found my knee pain started to disappear. I followed the SS programme carefully and slowly progressed my squat to the point where I made new PR's near to 100kg.

By now, my hamstring tendonitis was again getting out of hand. I posted a squat video to Rip and with his advice drastically changed my squat stance to what some may consider sumo, to a very narrow stance with very outwardly rotated feet. It is harder to get deep now, harder to drive hips up, plus I get a lot of strain in the hip joint. I have not managed to match my previous squat numbers for sets across. But have been able to get some new 1RM's due to increased tension/rebound with narrower stance.

All my other lifts have been fairly stuck. My bench has been hovering just below 60kg since last year. I also get shoulder pains & instability when benching. Ive made endless deloads but its keeps getting stuck.

I have problems with my deadlifts as my knees need to be super wide to stop my back rounding. So I just switched to sumo after being stuck at around 115kg for a long time due to technique problems.

The same problem prevents my doing cleans as I need a very narrow grip to be able to rack. So progress has been stagnant.

I am have been unable to add weight to my squat 3x a week for a fairly long time now. Plus I cannot handle deadlifts every other session. So I have made the overdue decision to begin Advanced Novice with a "light squat" day.

[Dastardly]

My Squat form from last year:

http://www.youtube.com/watch?v=2NOxEQr0j4M



My form 2010 using SS advice but with wider stance to allow me to get depth without back rounding.

http://www.youtube.com/watch?v=cu7pLSN5QZA

Very recent change to much narrower stance upon recommendation of Rip. The first few sessions felt like my hips sockets were being broken open by twisting. this has resolved but I am still finding it very hard to "drive hips up" with this method.

http://www.youtube.com/watch?v=MArnH_wSREM



Current stats:

Height: 5'8"
BW: Between 76kg & 80kg dependent on scales used.
Bicept Size: Only Joking!

Squat PR with old wide stance: 97.5kg 3x5
Current Squat work weight: only 90kg :(

Squat 1RM: 105kg

Deadlift: 120kg 2, 1, 1, 1, 1 No Round backing.
(my main efforts over months of deadlifting has been achieving the ability to set back into extension at the start. Only just achieved this finally) I also always find it difficult to do deadlifts without pausing between reps as my need to hold such a strong valsava it makes me dizzy.

Best OHP: 37.5kg 3, 2, 2
Currently deloaded and widened grip: 35kg 3x5

Bench: PR'ed yesterday 60kg 3x5


I know my lifts are pretty low overall. But I have been doing the lifts for over a year consistently and havent made significant progress in a long time. I followed basic SS dillingently for all of 2010 and feel it is now definitely time to change things a bit. I do not want to make the same mistake as last year: Sticking to something for so long just because my lifts hadnt hit an arbitrary target.

[Mr.City]

Could you provide us with the status for all your ilfts. You list some, but not all. And maybe I've read it all too quickly, I'm not sure what your height/weight is

[Dastardly]

Wednesday 21 April:

1st day of advanced novice/incorporating light squat:

Light Squat: no belt.
20kg 5, 5, 5
50kg 5
60kg 3
70kg 5, 5
75kg 5

(I know it should be same weight for 3 sets, had problems calculating what 80% of 90kg was)

Bench: (new PR, first time I got 60kg 3x5)

20kg 10
40kg 5
50kg 2
60kg 5, 5, 5!

Good Mornings: (substitute for back extension)

20kg 10
30kg 10

Front Squat: (was interrupted by guys wanting to front squat, I had to demonstrate for them too)
60kg 2

Chins: 6, 6, 6

GM’s: (Finished up GM's at the end when rack was again free)
30kg 10, 10

[Mr.City]

How come you are front squatting and light back squatting in one session?

[Dastardly]

How come you are front squatting and light back squatting in one session?

I was not intending to front squat, some guys were struggling to do them in front of me in the rack, so I thought I would demonstrate with the weight they had on the bar (60kg)

I only did 2 reps.

[Dastardly]

Friday 23rd April

Squat:
20kg 5 5
60kg 5
80kg 3
90kg 2 (accidental misloading, no belt)
90kg 5, 5, 5 (Workset with belt, tough & slightly sloppy)

Press:
20kg 5
30kg 3
37.5kg FAIL
35kg FAIL
Very dissapointed at my erratic press, I have lifted 35kg 5x5 before but suddenly cannot do it for one rep
35kg 3x3 (pushing to start 1st reps)
25kg 12 (guessed I should stick a back off set here)

Dynamic Pull: I use these for my deadlift warm up.

60kg 5 (snatch grip)

Sumo Deadlift: still cannot do 5 without pauses.
120kg 2, 1, 1, 1 (hook grip)

Deadlift: Narrow stance , slightly round backed & hook grip.
Felt I should try & push my non-progressing deads a little.
120kg 1
120kg 3 (with straps)
140kg Fail with straps.

100kg 6x1 (double overhand for gripwork)


Indeed I stuck some extra shit in there, but I was so annoyed with be regressing press that I thought I should push harder for progress on the deadlift at least. With the extra sets I also learned that a feet-together, upper back rounded setup is very strong for me so I may use it in the future. In terms of the squat, I am glad I finally got the 3x5 with 90kg but regret not deloading more so I could really develop the ability to produce hip drive using my new squat stance.

[Dastardly]

Monday 25 April
Squat:
20kg 5 5 5
60kg 5
80kg 3
90kg 1
92.5kg 5, 5, 3
First workest pretty solid. Gone really sloppy by the 3rd. Forward drift, bar forward of toes, Gming etc.

Bench Press: Experiencing left shoulder impingement pain/soreness today.
20kg 10
40kg 5
50kg 3
55kg 2
62.5kg 5, 5, 4
First two sets fast & fairly easy. (Down to just good feet position?)
Good Mornings:
20kg 10
30kg 10, 10
Felt straining, exhausting & inneffective for targeting back muscles.
35kg 12
Faster, easier to breathe/less exhausting, plus working lumbars.
Pull Ups: 5, 5, 5, 1


Workout was fast & efficient but I felt a bit annoyed because with the confidence of a spot, I wouldve probably got the last bench rep. And the only reasons I failed squat was because I was being rushed & bar was sliding of back.

I was very tempted to do assistance exercises as I had lots of time & energy. But I refrained as I didnt want to fatigue myself for presses next session.

Will have to lift these same weights again.

[Dastardly]

I had strange tenderness/aching in my rhomboids over the past few days from the pull ups. Very strange considering I was doing pull ups 3 times a week last year. I was worried that it would interfere with todays deadlifts, but thankfully it had mostly gone.

Wednesday 28th April 2010

Squat.
20kg 5, 5, 5
60kg 5
70kg 3 Hard
75kg 5, 5, 5 Max Effort without belt. But 80% of current belted work weight.

Press
20kg 5
25kg 3
30kg 2
35kg 5, 5, 4 Started from top.
These felt surprisingly good, but nowhere near the 37.5kg strength I was at a few sessions ago. Dont understand how my press can be so temperamental. I was expecting to be at a nice round 40kg a long time ago

Deadlift: Not doing usual sumo.
60kg 5 Dynamic
100kg 2
120kg 5 Workset PR, as they were done as single tight set.
130kg 1 Had enough in the tank for a couple more.
All of the prior with hook grip, conventional stance, unavoidable but controlled back rounding, mainly in upper back.
100kg 5, 4.5
Double Overhand on slippy bar for grip strength. Chest lockout/top poor due to grip giving out.
Dips: Was doing these with 10kg added a few months ago.
10kg Fail
5kg Fail
BW 10, 10, 6

Decision to add dips was surprising and disappointing. Abiity has massively dropped despite lifts going up

The deadlift back off / gripwork set gave me vivid flashbacks to being a kid with severe dyspraxia being unable to grip things.

[PVC]

Dont understand how my press can be so temperamental.

The press is a bitch. You're wearing a belt for it, right?

And maybe do some weighted ab work if you're not already.

[Dastardly]

The press is a bitch. You're wearing a belt for it, right?

And maybe do some weighted ab work if you're not already.

I am not wearing a belt, I tried but it offers no assistance. During a press my I have a small waist/all the volume is lifted up into the chest. Having a belt around waist does nothing.

I used to do lots of ab work but gave up months ago, around the time Gary put out his belt article and Rip put out his c*re article. Focusing so much on abwork drew too much attention away from the lifts. The actual sessions are long enough. By the end of workouts I am hungry and want to get home to stuff my piehole.

When I was doing lots of abwork it would be at a separate much cleaner gym (the floor at my lifting gym has not been cleaned since the ronnie coleman posters went up in 1986), I was doing a lot of rotator cuff work too.

I worked up to doing planks with a 20kg plate on my back. and a good few knees2elbows. I dont think I could do any of this stuff anymore! But I dont think abs are letting me down in the press. It is my chronically small shoulder muscles. My Triceps & pecs grow, but deltoids stay exactly the same. I have no real meat on my shoulders at all, and it causes problems like subluxing. My crappy shoulders hold me back on bench pressing too.

I do think that the press is working the RC just as good as all the isolation exercises though, and I am glad I ditched them.

[PVC]

I am not wearing a belt, I tried but it offers no assistance. During a press my I have a small waist/all the volume is lifted up into the chest. Having a belt around waist does nothing.

Then you're doing it wrong. Maybe you've got a shitty belt, or you're not wearing it tight enough, or you're not performing the valsalva maneuver correctly, I don't know. But a belt helps. And if you're not performing the valsalva correctly, that's the first thing to work on.


I worked up to doing planks with a 20kg plate on my back. and a good few knees2elbows. I dont think I could do any of this stuff anymore! But I dont think abs are letting me down in the press. It is my chronically small shoulder muscles.

It doesn't matter whether or not you "feel" that your abs are the limiting factor. Hell, even if they're not the limiting factor, stronger abs will always help your lifts, especially the press. This is why a belt helps.

And planks are shitty.

[Dastardly]

And planks are shitty.

Sure planks are more part of the bosu ball scene than the "strength" scene, but you have to work with what you have. There is no incline situp bench at the gyms I normally have access to. And situps on the ground, even weighted do not feel too great.

The body being held straight like in a plank seems to be more similar to the stresses of a standing press than a situp.

Anyhow, I was doing leg raises too. In the crossfit knees to elbows style.

I might search the forum & re-read the book for tips on belt usage/valsava for the press.

Today was friday btw, I was due to do my squat, bench, good mornings & pull ups. But all my spare time was taken up by a visit to the doctors to try get myself referred to a better physiotherapist.

[Dastardly]

Saturday 1st May 2010

(was supposed to be on friday, but trying to catch up so my training days can match the written down schedule with weekends as rest. Gym closes very early at weekend, struggle to get there on time)

For the first time in months I had some knee pain for past couple days/ It mightve been from forcing myself into a narrower squat stance. I also left one knee sleeve at home & was rushing due to gym closing early.

Squat:
20kg 5
60kg 5
80kg 3 – no belt, very tough.
95kg 5, 5, 5 –
Failed to complete 92.5kg last session but I rewidened stance (have been up to 97.5kg with wide), still very hard. Pushed through comprimising with sloppiness/back tension for some rushing to bang out reps before fatigue overwhelmed.

Bench Press:
20kg 10
40kg 5
50kg 3
65kg 3x3 Heaved the last rep from nearly getting trapped.
50kg 8 Very hard to finish last few.

Good Morning:
20kg 10
40kg 10, 8, 8

Chins: 6, 6, 2

Biceps hit forearms, limiting ROM. Total reps less than my last pull up session.

[Dastardly]

Monday 3rd May

Made a big effort to move things out of the way and get to the gym (cycling in cold rain) so I could maintain my mon-wed-fri scheduling but it turned out to be a Bank holiday which I forgot. Dissapointing as I psyche dmyself up very hard to squat heavy and also power clean for the first time in a few weeks.

[Dastardly]

Training – Tuesday 5th May
Squat:
20kg 5 5
60kg 5
80kg 3
90kg 2 (no belt)
97.5kg 5 5 5 (heavy reliance on belt, wobbly technique and insecure grip)

Press:
20kg 5
27.5kg 3
30kg 2
35kg 3 1 2
Strength regression again despite starting from top, left scapula/girdle winging upwards and body bending to side due to shoulder impingement/instability.
30kg 5 5 (back off sets)

Powercleans:
First time doing cleans for a good while. Warm up with empty bar snatches & squat cleans.
40kg 3 3 3 3 3
Surprisingly difficult and messy, very difficult to “squat” into catching the ba, instead a knee battering stomp/split. Also difficult to rack with the wide grip necessatated by my knee position.
Snatch Practice:
20kg a few.

Plate Halo’s:
10kg 15:15, 10:10, 10:10
Experimented by adding a higher rep rotator cuff exercise because my left shoulder is still problematic and phyisoterapist keeps nagging me to do some.

Fat Grip Dumb Bell Rows:
30kg 10:10 (left much weaker)
Again for rotator cuff work, rows suggested by therapist. But also grip work. Restrained myself to one set to avoid fatigue for next session’s pull ups.

[mr blink]

Yo fellow indian.

[Dastardly]

Actually Bengali, but more or less the same yeah.

Thought I might post what I ate today (very typical and I know should be more):

Glass of Milk.
3 scrambled eggs, chips (fries), mushrooms, Tea.
-training-
Large portion of Spinach, large quantity of mutton & potato curry, Large Plateful of rice.
Tea.
1 Tin Sardines, 2 slices toast, olive oil.
Large Mugful of hot chocolate milk.

Ive been considering getting some whey protein recently, but realised even the cheapest protein works out at 40p/60c per serving (about 24g protein).

I realised that a tin of Sardines is also about 24g protein and the same price. So I might just be using sardines as a protein supplement from now on!

[Dastardly]

Today was my squat/bench/pull ups day. I was really looking forward to them. I love "light squat" day, as I enjoy squatting when it isnt so brutally hard!

I was also really looking forward to seeing if I could get some 5's out of 70kg on the bench which would be a massive landmark for me.

Unfortunately after I made my trip to the gym I find out that my membership had expired. The full single session price was obscene. And I had no paperwork to renew my student membership, not even at home as Im not really at school right now.

FUUuucKcck!

I decided to cycle over to the tennis centre (about 4 miles away) at which I have free access to their gym which has dumb bells. I figure that some lunges would be a reasonable sub for light squats and DB bench may do me some good.

Training – Tennis Centre

Dumb Bell Reverse Lunges: Moderate intensity. Grip the most difficult part.
16kg (each hand) 3x10 (each rep alternate side).

Dumb Bell Bench Press:
15kg 5 (left shoulder feeling ropey)
20kg 3
25kg 3 (left shoulder impingement fail)
5 (heaving up left side of body first)
3 (impingement fail again)

Dumb Bell RDL: Some intentional back rounding. Used straps.
30kg (each hand) 3x10 Massive pump.

Some guys having epic session on smith machine & cable station so I start to do rows instead

Dumb Bell Rows:
Less than ideal ROM, right weirdly weaker than left. Very unusual as my left is weaker at everything
30kg 2x10:10

Pull Ups: 5, 3, 1, 1
(finally got smith machine but arms already fatigued)

Dumb Bell Rows:
30kg 10:10

[Dastardly]

It was Saturday and I got up too late to get to gym, plus my membership had run out anyway.

So I decide to try out a recently opened warehouse based gym based fairly locally. Id had a quick look inside when I discovered it a couple months ago, but after paying up and going in to lift I realised just how shit it was.

Firstly it seemed to be run my islamic extremists as they were playing an audio tape about Jihad & controlling women.

There were 4 full size barbells in the gym. On 2 of them, the sleeves had actually fallen off, get i saw a person using one anyway.

On the two bars in once piece, the sleeved were also loose and nearly falling off. But most significantly they were severely bent. One was so bad it looked just like a cambered bar. In fact when I was removing it from the rack, someone questioned me about it, askng me why I didnt want to use the "squats" bar. When it was in fact the cheapest POS bar you could get which was bent beyond belief.

The only floorspace to deadlift was wonky/uneven and covered in a few small pieces of rubber matting with gaps, making it more uneven.

While squatting, a local regular tried to convince me I was doing it wrong. He also seemed rather pissed that I decided to change my shirt without going into the changing room.

Anyhow, I made do. And decided to make a little jump on my deadlifts too.

When leaving, I decided to going into the changing room, where there happened to be two large animal cages. It also smelled like dogs. It was clear that this place was being used for dogfighting, no doubt.

Training – 8th may. "Heavy Duty Gym"
Squats:
20kg 5 5
60kg 5
80kg 3
90kg 2 (no belt)
100kg 5 3 3 (used loaner leather belt, disappointing)

Press: (deload due to painful/inflamed, problematic shoulder)
20kg 6
30kg 5 5 5 (strict)

Deadlift: fails came 2 inches off ground.
60kg 5
100kg 1
130kg 1(mix grip), 1(hook), fail, fail, fail, 1(hook)

Dips:
BW 10 10 8

Knee Raises:10 10 5 5 (first ab work in a long time)

Side lying lateral raises (shoulders):

2.5kg 20:20 20:20 15:15

[Dastardly]

Took some pics of this local warehouse gym, the never go there on a bench day, the bench is shit. The squat rack is also really awkward and impossible to avoid the massive wall mirror.

They seems to have spent a lot of effort/money filling the gym with crappy machines. If they had just ditched one of these things (floor space & money) and bought 2 good barbells, this would be a good gym.

http://i173.photobucket.com/albums/w55/noseley/SDC18213.jpg

[Dastardly]

http://i173.photobucket.com/albums/w55/noseley/SDC18218.jpg
http://i173.photobucket.com/albums/w55/noseley/SDC18217.jpg
http://i173.photobucket.com/albums/w55/noseley/SDC18220.jpg
http://i173.photobucket.com/albums/w55/noseley/SDC18216.jpg

[LondonTiger]

it's not a fully fledged gym by no stretch of the imagination, but at least it looks quiet and has enough free weights stuff for you to work with.

I find that I'm always critical of new gyms I go to, because I can always find stuff that I cold do n the previous gym that I can't do in the new one.. But gyms being gyms that's ususally the case everywhere..

Eventually you homeostasise and start to like it, and start to notice the good stuff you can do in the new gym that you couldn't do in the old gym.

Noticed you've got many auxilliary excercises on your log, are these from practical programming?? I haven't read it yet since getting it over a month ago..

[Dastardly]

Nope, I just added some during the past few sessions as I am having problems with my shoulders.

Doing things like plate halos & dips, always make my shoulders feel good.

[Dastardly]

Intermission
My student rate gym membership has run out, I need to wait for some paperwork to come through to sign up again. Have reluctantly decided to take a few days off the set programming. This is a little bit frustrating because I was about to hit some eagerly anticipated landmarks, like squatting 100kg (2 wheels) for 3x5 and benching 70kg for 3x5.

Im going to throw in a mixture of training this week which is likely to include lunges, DB bench pressing and DB RDL's utilising the dumb bells at the local tennis club which I do have free access to.

Also overhead pressing with a small/standard barbell which I actually purchased for my mother to use.

Chins & Pull ups in the local park.

Vertical Jumps as a squat substitute (recommended by Rip.)

And rope climb work for back & arms.

I have decided that I dont like the terrorist gym, so will probably not go there again. But I am tempted by the fact they have a trap bar, might be interesting to use it as a squat accessory exercise.

[Dastardly]

Training- Tennis Club-Tuesday 11th May.

Some broomstick OH squat & muscle snatch warm up.
Weight per each hand.

DB reverse lunge:
18kg 10 10 10 (tough)

DB Bench Press:
17.5kg 5
20kg 3
25kg 5 5 5

DB RDL: slight back rounding = satisfying pump.
30kg 12 12 12

[Dastardly]

Wednesday 12th May-Park

(Supersetted/alternated)

Vertical Jumps:
20 20 14 14

Chin Ups:
6 6 6 Good ROM/chest touch with layback.

First time trying vertical jumps as a exercise, actually rather hard to get enough power to leap into the air from a deep squat. Also found it difficult to get deep/touch floor without straining knees a little. Height was very poor, but the excercis felt very good/effective, especially for conditioning

[Dastardly]

Training- SH Gym – Friday 14th May
Squats: Struggle to get depth on every rep, forced out knees hard.
20kg 5 5
60kg 5
80kg 3
90kg 2
100kg 5 5 5 (2 wheels- fuck yeah!)

Bench Press:Shoulder behaving OK, technique good.

20kg 5 5
40kg 5
50kg 3
60kg 2
70kg 2 2 2
60kg 4 3 3 (back off sets for volume)

Good Mornings:High Bar.
20kg 12
40kg 12 12 12

Pull ups: 6 6 6 (fast & great ROM)

[Dastardly]

Got out the climbing rope today, hung the top end to a concrete post and practiced pulling myself up from a lying down position.

Left hand found it really hard to grip, and triceps feel fucked now (in a good way).

Long way off actually being able to climb up a rope. May hang it on a tree and have a go though.

[Dastardly]

Squats:
Increasingly conscious of twisting knee strain and poor depth limit with my efforts to use the narrower stance suggested by Rip. Decided to creep knees out again to increase (safe) depth and reduce knee twisting.
20kg 5 5
60kg 5
80kg 3
95kg 2
Very aware of limited depth available with extended back. Inevitably had lots of butt-wink to get reasonable depth and so struggle to create any hip drive,
Workset.
102.5kg 4 5 3
Belted, widish stance yet still sloppy form. Nearly tipped sideways on first set, most dangerous squatting event yet.

Press:
20kg 5
25kg 5
30kg 2
32.5kg 5 5 5
Really tough but utilised maximum (beginning) layback and got it done.

Power Clean: Hang from below-knee.
20kg & 30kg warm ups.
45kg 5x3 - Messy.

Knee raises: 10, 5, 5, 10, 10
Very tough to grip neutral rubber handles.

[Dastardly]

This was my scheduled light squat/bench/pull ups, day. But Zia (much respected old guy powerlifter) rounded up the ‘serious’ guys in the gym for a mammoth deadlift session. Wanted to stick to light weight & high reps to perhaps be a GM substitute, but Zia pushed us all to failure pretty much. So was too fucked to bench or chin and don’t know what to do on next session, Friday either as I will probably be too fucked to lift properly.

Squat:
20kg 5 5
60kg 5
80kg 5 5 5 – No Belt.

Deadlifts:
70kg 12
100kg 10
120kg 5
105kg 5 7
Switch to mixed grip
105kg 9 (with little pause in middle), 5 5 5
80kg 12

Chins: 5½ 1

Barbell Curls:
20kg 3x12

Totall tonnage for deadlifts alone was 7180kg if I added it up right, fuck!

[LondonTiger]

whats your diet like you Bengali?? I'm not student so I have a bigger food budget so I've gone up shitloads with my protein intake.. As a result my lifts have rocketed up.. Noticed that you're not progressing much on the other lifts apart from the squat..

Are you still using a neoprene belt or a proper prowerlifitng belt?? I'm still using my york belt and need to get a proper powerlifting one.

Found a great deal here http://www.sshealthfoods.com/pages.php?page=lt.fitnessgear&details=1354 but it's out of stock on my size.

[Dastardly]

Im progressing fairly decently at the moment, have been since I switched to squatting 2x week.

Its a little hard to see because training has been a little disrupted lately, but I am fairly content.

My deadlift technique sucked for ages and I could not progress, but I have now gotten to the point where I know how to control my back. Even if it is rounded, I can keep the strain in all the right places and have started to progress properly again.

My bench was stuck at around 55kg for months, but have recently managed to creep up to 70kg (although I havent managed 5/5/5 yet with it.

Squat is actually moving pretty slowly these days, but it feels right for being towards the end of my novice progression.

My overhead presses continue to suck big time due to shoulder problems. But there is not much to do about that. Higher reps might suit me better, but Ill wait till the intermediate stage before fucking around with things too much.

In terms of belt, I am still using the velcro one. I was planning to switch to a leather, but tried one out (well worn it btw) and I found it much inferior in terms of support.

Ill stick to it for now. I use it on all work sets. But not on warm ups or light days. I feel I have found the perfect balance with that.

[Dastardly]

SH- 21 may 2010
Very hot today, thick warm air sapped energy.
Burgener Warm up. (light bar)
Squats:
20kg 5 5
60kg 5
80kg 3
92.5kg 2 (no belt)
102.5kg 5 5 5 (belted)
Lower back was extremely fatigued and was not expecting to be able to squat. I forced them out with ample rest between sets, questionable depth and little or no hip drive.
Press:
20kg 5
27.5kg 5
30kg 2
32.5kg 3x5 (shouldve been eay but still went wonky due to shoulder)

Back off/press assistance:
27.5kg 7-8 reps.
20kg 3x12 (focusing on lower end partials & holding shoulder in place)
20kg 12 (full rom)

Knee Raises: 3x12

[Dastardly]

Saturday 22nd May 2010

UK Heatwave, scorching hot. Arranged to meet some people for a rop tug of war. But they flaked because they were tired!

So I just did a bit of rope chins/gripwork anda few regular chins/pull ups. Got somebody to take a picture, was massively surprised to see what my back/shoulders look like when I am doing a chin-up. I am so used to always looking like blubber belly with stick arms and no shoulder musculature at all. Guess it shows that chins really do was the posterior shoulder pretty well.

http://i173.photobucket.com/albums/w55/noseley/Rope1-1.jpg
http://i173.photobucket.com/albums/w55/noseley/Delterrifficchins.jpg





Training-SH gym- May 24
Squats:
20kg 5
60kg 5
80kg 3
95kg 2 (no belt)
105kg 4x5 (belted)
Barely managed to drive hips at all, effort does not equal tight back arch at all. Hamstrings kind a relax, and pushing goes through quads. Back reasonably flat at bottom (at best) thanks to belt. It has been hard to tell what is happening to form these days as I lost my cameraphone.

Bench: (big regression in ability since last time. Did my best to accumulate some training volume, may have to switch to DB's for a while.)
20kg 10
40kg 5
50kg 3
60kg 1
70kg 1 (target workset, just 1 rep was brutally hard)
65kg 1 (still too hard)
60kg 5, 4, 3

Good Mornings:
20kg 10
40kg 3x10

Pull Ups: 6, 3, 3

DB Bench:
20kg(each hand) 10, 10, 6

[PVC]

ever think of trying something other than SS?

[Dastardly]

ever think of trying something other than SS?

SS has been working reasonably well for me, a world of difference from the silly 5x5 thing I was doing last year.

Squatting 3xweek on standard SS worked for a few months and since I switched to advanced novice I have managed to sleigh my nemesis of a 100kg 3x5 squat and am approaching a 3 wheel deadlift which I have been eyeing up for a long time.

I also like the inclusion of regular pull ups/chins and back extension/good morning/RDL.

My only problems are with upper body stuff. My bench & standing press struggle to progress due to my temperamental unstable/impinging shoulder.

If I was to make a change in programming it would be for the shoulder issue/to help drive up the standing press especially.

I conjured up an assistance movement during my last pressing session. Which is basically partials from shoulder to head height done with a light weight for reps, from a dead stop.

the lift off from the shoulders is where I have most of my problems, I feel doing this 3x10 or so as an assistance exercise will help build up some stability and reduce injury risk during work sets.

For me the SS programming seems really good & well balanced, the only problem is my body!

I think Ill stick to it as best I can as long as my squats & deadlift are moving. And then try Texas Method too.

[Dastardly]

It was wednesday, which seems to be the day that the guys in the gym have all selected for a group deadlift session.

Luckily I finished my light squat & press, and managed to quickly set a new 1rm for deadlifts before they all piled in and would not let me have the option to "not take part"

I ended up with a fuckload of volume, was still feeling a little drained from last wednesday! I must remember to get to the gym much earlier to avoid them, it is ruining the recovery/structure of the latter part of my novice training on SS!


Training SH-Wednesday 26th May
Light Squats: (decided to try high bar which worked well, lots of 'pop')
20kg 2x5
40kg 5
50kg 3
60kg 3x5
Press:Happy I am back at 35kg.
20kg 5
25kg 3
35kg 5 (Pped first rep)
4 (strict & belt)
4 (pped first rep+belt)
Press Backoff/partials:
25kg 10 10
20kg 10
Deadlift: (feeling weak)
60kg 5
100kg 1
130kg 1
135kg Fail 1, belted 1.
Group Deadlifts:
60kg 10
90kg 10
105kg 5
130kg 3
142.5kg (assisted)
110kg 5, 5, 5, 2
100kg 5, 5, 5, 5, 3, 2, 3, 3, 1, 1

[Dastardly]

Training-SH Gym-Fri28may2010
Empty bar snatches & OH squats to warm up.
Back Squats: (warm ups unbelted)
20kg 5
60kg 5
80kg 3
95kg 1
107.5kg 3, 1, 2 (shortfall in reps could be due to deadlift fatigue from wed)
100kg 1 (intended a back off set of 5 but failed!)
Front Squat (just demonstrating to some guy)
60kg 2
DB Bench press(shoulders a little fucked from squats)
Warm up with empty bar & light db’s, I wanted to do 3x10+ with 20kg dumb bells but they were lost!
24kg 3x5
Chin Ups: 6, 6, 4, 4
DB Bench:
24kg 3x5
Chin Ups: 6, 5, 4


Also took part in a bike race that evening, needless to say, I placed last.

[LondonTiger]

This group "deadlift" day is pretty ghey.

If a hardcore deadlift session isn't part of your prograaming, and messes it up, you should just tell them you ain't taking part.

This whole buckling under peer pressure and taking part in a hardcore deadlift session is dumb..

ALso, I don't understand guys who simply can't motivate themselves ro work hard, and have to get backpatted by others.. I work out by myself and push myself to failure on a lot of lifts.

[Dastardly]

Indeed, I am very used to training myself. I dont feel group pressure/coaching really aids that much in terms of 5 rep type training where you or I are trying to move bigger weights than last time.

For all these guys that train with no goal or structure, training a lift in a group does help accumulate much more volume than would probably be possible on ones own. People not letting you rest because its "your turn" and not letting you remove any weight from the bar I guess really helps if volume/conditioning/hypertrophy/endurance is your thing. You do end up lifting much more than you would be willing to by yourself & with much less rest too.

But yeah, Im going to try my best to avoid it. Its fucking with things too much.

On a positive note, I think its helped me to learn how to control deadlifts with a roundback much better and also helped me get used to relying on Valsava less. And not nearly pass out on heavy pulls which has been an issue for me!

[Squatson]

Are you still pressing without a belt?

Do you think your health problems are preventing you from a proper valsalva?

The press won't go up unless you can learn to use the valsalva.

[Dastardly]

Are you still pressing without a belt?

Do you think your health problems are preventing you from a proper valsalva?

The press won't go up unless you can learn to use the valsalva.

I can do the valsava very well, a little too well. I adopted it fully when starting SS (jan2010) but I could hold it so strongly that it made me dizzy & my eyes black out.

This was mainly a problem on deadlifts & cleans. It has taken me many months to get used to it. The "forced" high volume deadlift sessions I feel helped in this regard. To cope with strong valsava over many heavy reps/sets.

I used a belt during my last pressing session which did help when I put it on very tightly.

[PVC]

On a positive note, I think its helped me to learn how to control deadlifts with a roundback much better

Why are you deadlifting with a round back?


...and also helped me get used to relying on Valsava less.

When is it ever the case that you would deadlift without relying on the valsalva maneuver?

[Dastardly]

Why are you deadlifting with a round back?



When is it ever the case that you would deadlift without relying on the valsalva maneuver?


I can only deadlift with a roundback while using the conventional stance. In SS there is a picture of a lifter with long legs/short torso ratio with kyphosis. The caption describes that the lifter is in their correct pulling position.

I am similar to that person. My back does not round greatly (probably less than confuzzld who regularly posts vids of his round back deadlifts), my problem is that it is just impossible to get my back extended at the bottom.

Working more sets, and doing slightly round backed good mornings has helped me to learn how to keep back tight even if it is rounded, it has developed a better level of muscle control.

I still plan to pull sumo if I manage to do my deadlifts when the group is not there, I do wish to do my pulls with a flat back if I can.

[imnotbncre8ive]

Sup Dastardly, I randomly stumbled across your log. I wish you all the best.

But, I hope you don't take this the wrong way: I gotta agree with LondonTiger on this one:


This group "deadlift" day is pretty ghey.

If a hardcore deadlift session isn't part of your programming, and messes it up, you should just tell them you ain't taking part...

Fraternizing with the others and having a good time is chill, but being sucked into 'group deadlift' seems a bit counterproductive and silly... I'm not sure what your reason is for taking part. Perhaps you felt like you needed the volume? Or perhaps it was a matter of demonstrating that you could to others? Whatever the case, if you can drive your deads up with a single heavy set once every week, that is good progress (and perhaps better progress than many of the other 'serious' guys). If it's disrupting your training as you seem to indicate, then it needs to feel the cold steel of Iron Man's foot kicking it in its arse on its way out the door. But if it's working out for you, then that's cool too.

Anywho, maybe I'll drop by again sometime. Good luck with everything!

[PVC]

Working more sets, and doing slightly round backed good mornings has helped me to learn how to keep back tight even if it is rounded, it has developed a better level of muscle control.

Ah, okay I see what you meant, but you still use the valsalva even with a round back.

[Dastardly]

Sup Dastardly, I randomly stumbled across your log. I wish you all the best.

But, I hope you don't take this the wrong way: I gotta agree with LondonTiger on this one:



Fraternizing with the others and having a good time is chill, but being sucked into 'group deadlift' seems a bit counterproductive and silly... I'm not sure what your reason is for taking part. Perhaps you felt like you needed the volume? Or perhaps it was a matter of demonstrating that you could to others? Whatever the case, if you can drive your deads up with a single heavy set once every week, that is good progress (and perhaps better progress than many of the other 'serious' guys). If it's disrupting your training as you seem to indicate, then it needs to feel the cold steel of Iron Man's foot kicking it in its arse on its way out the door. But if it's working out for you, then that's cool too.

Anywho, maybe I'll drop by again sometime. Good luck with everything!


Thanks, do you have a log yourself?

[imnotbncre8ive]

Thanks, do you have a log yourself?

I don't.. but perhaps I should?

[Dastardly]

Tuesday 1st June

It was a bank holiday on Monday so it disripted my mon-wed-fri scheduling. But on the Bright side this means I wont be there on wednesday when group deadlift happens. I bumped into some of the guys, the first think they each asked was if I would be coming tomorrow. Everyone was kinda dissapointed that I wasnt for some reason, one guy even pleaded with me!

I also forgot my belt today, which really pissed me off as I was desperate to PR in my squat. I was also drenched in water from heavy rain. I decided to do high bar, I was too conservative with the weight so I did 5x5.


High Bar Back Squat
20kg 5
40kg 5
60kg 3
70kg 5x5

My form felt better/tighter with high bar that with low bar, I could also get a lot of "bounce" unlike low bar where I get none.

Press
20kg 5
25kg 3
35kg 3, 4, 4 - Used layback & olympic press style bowing to get it up.

Hang Power Snatch

I decided to do snatches intead of cleans as my knees/arms are always too wide for me to rack a clean anyway.

20kg 5
25kg 5x5 - tiny weights still tough on my shoulders.

Had plenty of energy left as I did not do heavy low bar squats today. So decided to do some assistance stuff.

Seated DB press

12kg 12, 8, 12

Shoulder impinged heavily and I had severe pain (suprised me a lot). Did sleeper stretch then went for 3rd set.

Plate Halos:

10kg 10 (rotations each direction)
15kg 3x12 (rotations each direction)

Hanging Knee Raises

5x12 (knees tucked into chest)

[Dastardly]

Had some nice DOMS in the abs from those leg raises the other day!

Training 3rd June –SH
Squats:
20kg 5 5
60kg 5
90kg 3 (maximal toughness)
100kg 1 (actually beltless 1RM I think, and felt like it)
110kg 3, 2, 2 (knees caving in for the first time, some hip uneveness too out of hole)
Bench Press:
20kg 10
40kg 5
50kg 3
65kg 5
60kg 3, 4, 5 (grip was too narrow to begin)
Good Mornings:
20kg 12
40kg 3x12
Pull Ups:
7, 5, 4 (did fast reps, maximising rebound to manage 7, but no kipping)
Seated Arnold Press: (working out the kinks in shoulder working well)
12kg 3x10
Band Internal Rotation:
3x12 (on each side)

The arnold presses were for working out the rough/painful kinks in my shoulders. Internal rotations are rotator cuff exercises I have been totally neglecting. It felt good to do them.

[Dastardly]

Ive been thinking about progressing to intermediate training lately, but each time I have glanced at through that section of PPST2 it just looks so complicated and confusing. I guess ive been to lazy to read, understand & put something together.

In addition, I set a goal in my head a long time ago thats hard to shift. I wanted to squat 1.5xBW for sets across before moving on from basic training.

I failed to hit 1.5xBW for even 1 rep, by a long shot in 2009. I ended with a best squat of 97kg or so at a BW of 75kg. But I was doing shitty Stronglifts then.

Starting strength fixed my technique and brought my squat up to 105kg for 3x5. Last couple sessions I have fought & failed to hit 5's with 107-110kg. I just realised how much time I am consuming with this very slow progression.

The novice stage is supposed to take 3-7 months, heres me having done it for 5 months in 2010 in addition to what I was doing in 2009. Bench & standing press have not moved much, and even squat has only gone up by about 15kg.

Seeing this has been the nail in the coffin:

http://www.youtube.com/watch?v=HSUZsP4UgdA

Colton (little kid that goes to WFAC) is finishing his novice progression with 275lb/125kg. He has increased his BW from 55kg to nearly 80kg in that time too.

I am jealous of course, but will just have to except my "genetic potential" might be well below average. I will continue to try and hit my arbitrary 1.5xBW for 3x5 target while I figure out a Texas Method type programme for myself.

I am pondering using incline as my primary benching as an intermediate. I could do dips as an accessory exercise which should make up some chesticle work. I will have to have a good read to see how to programme all of this.

[StrongIslander,NY]

maybe genetics isnt a factor--maybe YNDTP? maybe that kid not only wants he does whatever it takes----do you?

for an intermediate program why not stick with ss basic ohp bp pc dl squat- back off 20%from where you are now and do 5x5 instead of 3x5 and increase 5-10lbs weekly?

[Dastardly]

IDDTP, to every exact detail up until recently. I have worked very hard in my training, it is actually my main focus. I spend most of my spare time shopping for/cooking my fuel! I ride my bike to the gym even when it is raining heavily.

I started this log when I switched to "advanced novice" I had to switch Good Mornings for Back Extensions. I have recently started to do occasional accessory exercises, mainly for rotator cuff, when I have a lot of energy left. PP also says doing extra sets of deadlifts might be ok as they are less frequent at this stage.

I just read most of the Intermediate section of PP today, and it makes more sense now. Pages 113-122, before the description of the Texas Method made intermediate programming sound scarily complicated.

But the basic idea of M 5x5, W 3x5, F 1-3RM seems straight forward enough. I was a little confused to where the Cleans/deadlifts fit in till I saw the couple examples in the back off the book.

I need to figure out the optimum way to fit in the accessory exercises. My shoulders are very problematic, they are my weak link that holds back all my upper body strength and makes injury common. I think my main "goal" for intermediate programming will be to make my shoulders strong & reliable, as that will help everything from benching to snatches.

I worry about putting it all in "volume day" as that workout is already likely to be very long from 5x5 squats & Bench.

Perhaps it might be OK to put extra shoulder exercises on Friday after 1-3rm attempts are finished?

[PVC]

Perhaps it might be OK to put extra shoulder exercises on Friday after 1-3rm attempts are finished?

Depends what exercises you're talking about. If it's light rotator cuff stuff, just do it on the recovery day.

[Dastardly]

Depends what exercises you're talking about. If it's light rotator cuff stuff, just do it on the recovery day.

I quite liked the "seated arnold presses" I did the other day, as ghey as it might be I feel the need to do something Hyperthropy focused for my shoulders.

I tried regular seated DB presses but they created massive impingement in my shoulders, the rotation of the "Arnold" style makes them controllable & less painful.

Thinking about doing 3x12 with pretty light weights, as anything heavy is painful.

If I did it on the 3rd workout day, I would have the weekend as extra recovery.

[PVC]

If I did it on the 3rd workout day, I would have the weekend as extra recovery.

Yeah, but the point of the 3rd workout is to be high intensity with low volume.

If I were you I'd lay off the assistance exercises for the first little bit on the Texas Method. You'll be doing 5x5 presses, and that extra volume might be enough for your shoulders.

[Dastardly]

If I were you I'd lay off the assistance exercises for the first little bit on the Texas Method. You'll be doing 5x5 presses, and that extra volume might be enough for your shoulders.

I thought it was;

Bench 5x5 Monday, Press 3x5 Wednesday, Bench 1-3rm Friday.

I just read realised it is a two week template, and in the second week you press 5x5 and then a 5rm at the end of the week. Indeed, I think this is worth trying exactly as is.

[Dastardly]

Saturday 5th June

Borrowed a camera to get some videos of my last day on SS. Its been a long time since I video'd anything as I lost my cameraphone, so was quite interested to see if my depth was still good and just how bad form had become (felt very wobbly/knees caving during last session).

Squats: 110kg

http://www.youtube.com/watch?v=iZkPu8644vw

Only managed 4 reps on first set, so decided to not bother with 2nd and 3rd set. (texas method is 5rm on 3rd workout anyway right?)

Depth looks like it has decreased a bit, but on a positive note it looks like back never rounds even when struggling this much, so guess its ok.

Press: 35kg -5, 5, 3 (I think I wouldve made 3rd set if I kept focus better)

http://www.youtube.com/watch?v=fTPO9xfB26Y (1st set)

"hands inside knees" deadlift: 120kg - 5 (hadnt done these in ages, luckily chose perfect weight)

http://www.youtube.com/watch?v=Q8WIg1IcLoI

I was feeling good at end (probably because I skipped some squats) and felt fired up to lift something heavier. I can always pull more conventional anyhow. I forced out a very ugly PR of 135kgx1 (belted) last time I deadlifted. Which I thought I might try to match.

Suprised myself by pulling 3 rather cleanly, in fact I migt=htve got more but I held back.

Wowed by this, I threw on a full 3 wheels for jokes (a long awaited goal of mine) which is 140kg. I didnt expect it to leave the ground, at least not by much. But with a little gurning, it came up very solidy, with some satisfying trembling!

This burst of progress on the deadlift was a shock, things had not moved this fast since months ago when I was a proper newbie. The only things that were different is that I have been using whey protein and ZMA for a week or so. (I still weigh the same)

Video coming...

[fnet]

Good luck with your switch to the Texas Method, D. I won't lie to you, that volume day is a tremendous ball breaker and yes, it does take quite a bit of time to get through it. You might even have to make some adjustments until you get in a groove. You might even get frustrated. Be patient, stick with it and hopefully you'll be shattering all your PR's.

[Dastardly]

Sunday 6th June

Rotator Cuff Work:

Band Int Rotation - 3x20 each side.

[Grbrs]

Dastardly

You looked good for another rep on that set of squats!

Regarding your programming thoughts, how much weight have you added since you weighed 75kg in 2009? it's much harder to progress linearly or even with advanced novice if the scale isn't moving (though i imagine you know this).

Just some thoughts from a fellow Brit

[Dastardly]

when I started barbell training I weighed 64kg, by the end of 2009 I weighed 75kg.

during 2010 I have grown considerably but somehow stayed the same weight. I have gone from 32" waist to 36" this year. And my arms/back are bigger and much stronger too.

But still 75kg somehow!

Im have akways had ample calories, but perhaps lacked on protein. I just started to use whey protein, so hopefully that combined with greater volume days on TM will help me get bigger.

[LondonTiger]

I know lifting is all relative, and everyone has different genetic potential and growth cycles etc.

But IMO you can get a lot stronger and more to the point you NEED to get more stronger before you jump onto a specialised programme.

If you're bored of SS, then tough. You should have trained harder and ate better..

[Dastardly]

Ive just started TM. Hardly specialised bro!

I exhausted SS a long time ago and have been flogging a dead horse pretty much. SS/linear progression is typically 3-7 months. I Did 6 months this year, added to stronglifts last year.

I have not been able to recover like a novice for a long time. My progress does not even come weekly anymore.

Novices can recover & progress within 48hrs.