Axegrinder's log stardate 3905313

[Axegrinder]

Currently at 6'2, 205 pounds with 20%bf, with a goal of 200 pounds 10% bf. Am doing starting strength novice routine.

Short-terms goals

Squat 250x5
Bench 150x5
Overhead press 135x1
Rack pulls 300x5

---------------------------------------------------------

Friday's workout

Squats bodyweight 1x20
95x5
195x5
195x5
195x5

No problem.

Bench
127.5x5
127.5x5
127.5x5

no problems

Deadlift
235x5
235x5
235x5

no problems

[Axegrinder]

Monday

Squats bodyweight 1x20
105x5
200x5
200x5
200x5

finally decided to push out my knees during the movement, hits the quads alot harder. Weight still went up easy enough.

dumbell shoulder press

87.5x5
87.5x5
87.5x5

Bent over barbell row

117.5x5
117.5x5
117.5x5

Really starting to have to attack this lift, but weight still managable.

[Axegrinder]

Original violated terms of use, haha. Heres me September 8th, will post another November 8th.

http://smg.photobucket.com/albums/v315/Hugmo138/?action=view&current=Video18-1.flv

[Axegrinder]

Wednesday

Squats bodyweight 1x20
105x5
205x5
205x5
205x5

Cant ATG the weight anymore without too much forward lean out of the hole so im going to quad parallel instead. Actually felt more controlled. I hope this isnt the beginning of the end for my newbie gains.

Bench press
130x5
130x5
130x5

Easy as when i started

Deadlift
245x5
245x5
245x5

Holy god damn these wiped me out. I highly doubt ill be able to hit 255x5 next workout so i guess this means im doing 5 pound jumps from now on... also figured out what i was doing wrong with my back which was the last form issue i had on any lift. woohoo.

[SHMENT]

you dont nedd to do 3 sets of deadlift. only one

[Axegrinder]

Huh, your right. Doesnt seem like that would be enough work though, since i dont do powercleans. What exactly is the reasoning behind 1 set vs 3? Moving more weight = more strength?

[SHMENT]

1. it very hard lift.
2. you have squat on the same day and both exercise work on preety much the same muscles.
3. that what rip sayd.

[Axegrinder]

Just maintaining what i have atm as im living with very unsympathetic parents as far as bulking goes, and i cant get enough food to properly progress. Should be a certified PT by october 10th and hopefully living on my own by november. Cant wait.

[Axegrinder]

Tuesday

Squats bodyweight 1x20
95x5
175x10
175x10
175x10

Not fun. Went up easy enough but so much more grueling then x5. Shooting for 200x10.

Bench
130x5
130x5
130x5

gonna keep progressing on this one.

Deads

just messed around with lighter weight.

[Axegrinder]

Its wierd, every time i shock my body with a new squat rep range i sleep badly that night. Ill wake up thirsty as hell after 5-6 hours and not be able to get back to sleep, or only for half an hour. Also it seemed like my appetite was slightly supressed as i wasnt hungry in the morning and started feeling full 1/4 of the way through breakfast, which almost never happens.

[Axegrinder]

Thursday

squats bodyweight 1x20
95x5
180x10
180x10
180x10

felt heavier but the overall experience was better then tuesday.

dumbell press
90x5
90x5
90x5

w00t 100 here i come

BB row
122.5x5
122.5x5
122.5x5

[KSC]

Is there a reason you are doing DB Presses instead of BB Presses?

[Axegrinder]

I find BB more awkard, and i like that both sides do equal work with DB.

[Axegrinder]

Saturday

Squats bodyweight 1x20
95x5
185x10
185x10
185x10

I woke up with bad heartburn today, and after the 3 set forcefully blew chunks twice. Felt very refreshed after so continued.

Bench

132.5x5
132.5x5
132.5x5

Seated cable row
100x10
100x10
100x10

Alright, so ive decided im tired of injuring myself with deadlifts so from now on its just rows, shrugs, and pull-ups. And yes i understand what im missing out on but i dont really care anymore.

Shrugs
135x10

[Axegrinder]

Tuesday

squats bodyweight 1x21
105x5
190x10
190x10
190x10

this is a rough fuggin exercise. Felt nauseous again after the 2-3 set.

DB Press
91.5x5
91.5x5
91.5x5

BB Row
125x5
125x5
125x5

switched to an underhand grip for the last set, was much harder but i got a nice lat pump

BB Shrugs
145x10
145x10

[Axegrinder]

Thurday

Not a good day. Not focused and a few mishaps.

Squats bodyweight 1x25
105x5
195x10
195x10
195x10

Pretty shoddy form, alot of back. Going to keep doing this weight until my form is good.

Bench
135x5
135x5
135x4

Failed on the last rep and the bar rolled down my chest right onto my neck, with me screaming for help. My brother rushed in and got it off. Phew.

Seated row
102.5x10
102.5x10
102.5x10

Shrugs
137.5x10
137.5x10

Really hurt my neck doing these. It hurts to much to lean back so im all hunched over.

[Axegrinder]

I am now officially a novice in the following exercises

Squat
Deadlift
Press

And ive finally reached un-trained in bench lawlz.

[Axegrinder]

New routine

A
Squats 3x10
Bench 3x5
Rack pulls 3x5
Pull downs 2x10

B
Squats 3x10
BB Row 3x5
Press 3x5
Shrugs 2x10

[Axegrinder]

Sunday

Squats bodyweight 1x20
95x5
195x10
195x10
195x10

Much better, ready to add weight.

Press
95x5
95x5
90x5

Never worked harder then on that second set. It felt like every fibre of my shoulder was straining to get that weight up.

BB Row
125x5
125x6
125x5

[Axegrinder]

ASTA KASK rock your collective socks, BELIEVE IT.


MQK1wkX0MCg

G.B.H!!
li4lyv2sTK4

[Axegrinder]

for your (dis)pleasure

4-fhOldgzLk


Thursday (i have no idea why i waited four days)

squats bodyweight 1x20
95x5
145x5
200x10
200x10
200x10

I got a mildy painfull exertion headache starting from the first rep and spent my rest times massaging my head neck and eyes, and during the second and third set i could feel my ears getting hotter and hotter and redder and redder and it felt good, really took the edge off the lift.

Bench
135x5
135x5
135x5

Couldnt get the picture of myself desperately gasping for breath after dropping the bar onto my chest out of my head, definitely affected my performance but was still able to get all 3x5.

Rack pulls
255x5
265x5
265x5

Grip completely gave out on the second to last rep so switched to underhand and then back and just got it.

Wide-grip pulldowns
75x10
75x10

mmm lat pump.

[Axegrinder]

Saturday

Squats bodyweight 1x20
95x10
205x10
205x10
205x10

Press
95x5
95x5
95x5

Row
129x5
129x5
129x5

Shrugs
135x10
140x10

Weighed myself today and apparently i am still bulking as ive put on 6 pounds since a few weeks ago. Current weight is 221.

[Axegrinder]

Monday

Squats bodyweight 1x20
135x5
210x10
210x10
210x10

More exertion headaches, joy.

Bench
137x5
137x5
137x3

Failed on the fourth rep, god i love my genetics :p

Rack Pulls - one peg lower
265x5
265x5
275x5

Did not feel good on my back.. no real pain but something felt wrong. Going to try to get a video up soon.

Pull-downs
80x10
80x10

[Axegrinder]

Thursday

Squats bodyweight 1x20
135x5
215x9
225x5
225x5

Ended up getting to the ninth rep and being bored out of my freaking mind, so i racked it and switched to x5. Shaved about 5 min off my rest times.

Press
97x5
97x5
97x4

Going to repeat on day 3

Rows
135x5
135x5
135x5

Woo 45's

Shrugs
145x10
145x10

[Axegrinder]

Monday

Squats bodyweight 1x20
135x5
225x5
225x5
225x5

Bench
115x10
115x9
125x5

Seated Row
105x10
105x10
105x10

Wasnt able to touch the bar to my torso without using my arms so i guess it was too much weight. Dont really like this exercise so im going to make the switch to one arm dumbell row / bench.

[Axegrinder]

Wednesday

Squats bodyweight 1x20
135x5
230x5
230x5
230x5

Progress still going strong on this lift. Knees are sore though. Haha i was thinking my face felt strange, my sinusis are clear! Both of them AT THE SAME TIME!

Press
97x5
97x5
97x5

The first set went up hard, but the second and third went up so smoothly, resistance-wise and the bar path aswell.

Row
137x5
137x5
137x5

Not really happy with the direction my form is taking. Going to do a small reset to 130.

Shrug
147x10
147x10

Smooooth.

[Axegrinder]

just took my pt exam, was harder then i thought it would be. Fuck i didnt think id have to know so much muscle anatomy. Like define the teres minor's role in shoulder movement.. Oh well if i fail ill just rewrite.

Taking a week (or less) off lifting then resetting to:

Squat 195x5
Bench 95x5
Row 105x5
Press staying the same i want to move those 50's damn it.

[Axegrinder]

Saturday (Like i could wait a week - NEED MOAR CONSISTANCY)

Squats bodyweight 1x20
135x5
195x5
195x5
195x5

Wow, has my form been off. I honestly cant remember the last time my groin muscles felt sore. I was struggling on the last few reps too..

Bench
95x5
95x5
95x5

Kept the elbow path consistent = much better.

Row
105x5
105x5
105x5

So easy to use to much arm..

Just going to stick to BB row 3 times a week. All in all, very happy with what i realized today. The reset.. respect it!

[Axegrinder]

Front Squats
145x5
145x5
145x5

Went up easy, like how my core feels after these.

SLDL
185x5
185x5
185x5

Slight back tweak near the end of the last set, my back was too horizontal. My hamstrings feel like there about to snap.

DB Press
100x4
100x4
100x2

Hurt my elbow decently. My main problem with this lift is that my forearms shake about and my elbows move back, hurting my shoulder. Im going to get my form down on barbell and do those. Was nice to finally move the fifties atleast.

BB Row
110x5
110x5
110x5

Where you bring the bar too is important on this lift, oh yes.

Shrugs
150x10
150x10

Got 72% on my pt exam, needed 80. Theres 230 dollars ill never get back haha. But get this, for the retest they give you the same damn exam. Guaranteed pass.

[Axegrinder]

Thursday

Front squats bodyweight 1x20
155x5
155x5
155x5

Still feels light, which is cool considering 4 months ago 95 was hard. Got a little pain in my left knee, need to focus on keeping them from twisting.

Stiff legged
190x5
190x5
190x5

First set was conventional deadlifts, and they were hard too, which is depressing.

Bench
100x5
100x5
100x5

Row
115x5
115x5
115x5

Was heavy :( Hope im just having a bad day..

Shrugs
145x10
145x10

Seems id been getting confused on how much weight i was doing on this one.

[Axegrinder]

A3YlVYQ0Jbk

Just got a gym membership at the ymca, so im taking a week off for the sake of me joints and then doing

Front Squats 3x5
Romanian Deadlift 3x5
Leg curls 1x15
Hyperextensions 1x10
Bench/Shoulder Press 3x5
Row 3x5
Shrug 2x10

[Axegrinder]

Saturday

Bench
105x5
105x5
105x5

Row
120x5
120x5
120x5

Deadlift
115x6
135x5
185x5
205x4
225x4
285x1
305x0

Was curious to see how much i could pull. 285 hurt my back, right at the base of my spine, almost in my ass. I think it might have something to do with how over the bar i am. Anyways i might have been able to pull 305 if i was more confident in my form, but when i went to lift and felt the weight.. no thanks, i like having a lower back. So if anyone asks my 1RM is 295-300, which i do feel pretty good about, 300 was what i had set my goal at when just started.

[Axegrinder]

Bench
110x5
110x5
110x5

Row
120x5
120x5
120x5

oops.

[Axegrinder]

Thursday

Front Squats
160x5
160x5
160x5

Done in front of a mirror, which helped me keep my knees straight so no complaints really.

Romanian deadlift
190x5
190x5
190x5

Im losing my nerve when it comes to lower back.. switching to single legged dumbell romanians.

Leg curls
65x5

Machine goes up in 15 pound increments only... going to start doing 3 sets 1x15, 1x10,1x5

Hyperextensions
45x10

Squeezed to hard at the top, started to hurt a tiny bit towards the end. Nice feel overall though.

Row
125x5
125x5
125x5

Seated Press
30x12
40x10
40x9

Lateral raise 1x10
Rear fly 1x10

[Axegrinder]

Dont like the direction my training is heading, so im going to take a break, work on my form, learn to power clean and come back on SS.

-edit-with deadlifts.

[Axegrinder]

Just finished watching magnificent mobilty and ive come up with a stretching routine to do every day after waking up/pre workout.

Cat camel 12 reps
yoga twist 8 reps
calf stretch 10 reps
Fire hydrants
supine scorpion
windmills
toy soldiers
Single leg RDL
alternating lateral lunge
shoulder dislocations
squat to stand
running butt kicks
high knee skips
neck stretch