The Road Back(SS)

[kaisermetal]

Hello guys, so here is my log on SS.

21 years old, training on MMA. Got really screwed from injuries, and my own coach told me to forget fighting because i was not "born" for it.
I said fuck it, and i'm alone again training back.

Weight-Lifting had a big role on getting me out of depression. :)

I was injured with tendonitis all over my body(both knees, elbows and shoulders), low back pain, and having mental breakdowns because i tought my sports career was over(before even beginning).

Then with help of friends i got back slowly to weight-lifting and decided that i would just go back to fight MMA when i'll weight at least 185lbs and have a decent strength base.

Since beginning this program all my pains went away, i feel like a new person. It's incredible how correcting form and giving enough rest to your body can do for you.

So here starts my journey anew.

Starting Stats:

10/20/2008
Weight: 170lbs
Height: 5'10''
bodyfat: 11,2%

Objectives:

- Weight at least 185lbs.
- Squat at least 240 lbs
- Deadlift at least 300 lbs
- Listen more my body, and won't try to work with injury.

Squat and deadlifting is all that matters, fuck bench press =)

[kaisermetal]

10/20/2008
1st week
1st workout

Squat - 3 x 5 120lbs
Bench Press - 3 x 5 120lbs
Deadlift - 1 x 5 164 lbs

felt pretty good, everything right on track. super excited

[kaisermetal]

10/22/2008
2nd workout
Squat - 3 x 5 120lbs
Press - 3 x 5 65lbs
PowerClean - 3 x 5 90lbs

Just remembered while i was writing the log, that the powerclean is supposed to be 5 x 3 and not 3 x 5 =) gonna correct this next workout.

First time powercleaning, it's so cool, it's really explosive and everybody around me get scared and i get plenty of room :D
One time i tried snatching a barbell with one hand, and all the PT went nuts.

The only annoying thing about training on a commercial gym is that the so-called PT keeps bugging me that i shouldn't squat that low or be dead-lifting.

"You should start on the machines first", "DeadLifts are bad for your back"
fuck them.

That's why i like to keep the music real high on my ipod so that no one bothers me while training.

[kaisermetal]

10/24/08
3rd workout


Squat - 3 x 5 130lbs
Bench Press - 3 x 5 115lbs
Deadlift - 1 x 5 165 lbs

I reduced the first workout weights on the bench press because, it's better to spend more time on the program with better form than starting too heavy and stalling too soon, and because i'm scared like shit to bench press again coming back from a shoulder injury.

New PR on the squat, felt heavy, maybe because of the psychological factor of having a bar with one 45 lbs plate on each side for the first time, puny i know.

Probably next week i'll keep adding 10 lbs to the squat each workout, then change to 5lbs on third week.

[kaisermetal]

10/27/08
2nd week
4th workout

Squat - 3 x 5 140lbs FAST
Press - 3 x 5 65lbs FAST
PowerClean - 5 x 3 95lbs FAST

The squat started good but progressively felt heavier, on the 3rd set i tought i was going to get crushed, i almost busted my nut completing the 5th repetition there. the 3 sets were like:

1st: FAST
2nd: FAST
3rd: FAST at the beginning but SLOW 5th at the repetition. Without a PowerRack i felt kinda scared, so i think i'll start taking 5lbs jump on the squat.

In the press i maintained the same weight to work on form and next workout it's good to go.

PowerClean i changed from 3 x 5 to 5 x 3 and felt too damn easy, i'm wondering if i should bump 10 lbs next workout?

[kaisermetal]

10/29/08
5th workout

Squat - 3 x 5 145lbs FAST
Bench Press - 3 x 5 120lbs FAST
Deadlift - 1 x 6 182lbs FAST

Everything went good.

I was scared to put more weight on squat, but i decided to follow it and put at least 5lbs, and holy cow, it felt light comparing to last workout. Maybe cause i slept more and ate more, who knows...

Bench Press was ok and felt light, but i felt a little pain on my left shoulder, even with shoulders blade retracted, I'll put some ice and after it a mix of yam with ginger it does wonders to heal inflamations.

If next workout it hurts while doing the Press maybe i'll back off a little of upper body work and just keep the Squat, DL and PowerClean for a while, and get back to DieselCrew Shoulder rehab circuit after SS, what do you guys think??

DeadLift felt really good, i'm happy to be back to the DeadLift :D I got so excited that i forgot the count in the middle of the exercise and ended up doing 6 reps :D

Today i also recorded my lifts so i can get some opinions about my form.

[kaisermetal]

11/01/08
6th workout

Squat - 3 x 5 150lbs SLOW
Press - 3 x 5 70lbs FAST
PowerClean - 5 x 3 100lbs FAST


Today it was funny because while warming up for the squats it felt really light and fast then at the working set i was like: DAMN this is heavy... and my form wasn't the best.

the warm-up was like:

2x5 45lbs
1x4 67lbs
1x3 88 lbs
1x2 110lbs

The rest was easy. I love PowerClean =)

[kaisermetal]

11/04/08
7th workout

Squat - 3 x 5 150lbs FAST
Bench Press - 3 x 5 125lbs FAST
Deadlift - 1 x 5 202lbs FAST

Holy smoke, no wonder the squat felt light i forgot that this workout weight for the squat was 155lbs =( Anyway it was fast and with good form!! i'm can't wait for tomorrow to squat with 70kg on my back :)

[kaisermetal]

11/06/08
8th workout


Squat - 3 x 5 155lbs SLOW
Press - 3 x 5 75lbs FAST
PowerClean - 5 x 3 110lbs FAST

The squat was shaky at the beginning and sucked, at the 2nd set it was corrected and went fast, the third set was hard and slow, i ended doing some good-mornings onthe 4th, 5th rep at the end, it was tough, i'll eat more till next workout. I got pissed.

The press was easy.

PowerClean today i tried adding 10lbs and felt challeging for the first time, next workout i'll definitely go back to 5lbs per workout and record to see if i'm having any form problems.

[Contrail]

Keep it coming. I like reading your log because you're in sort of the same ballpark as me. I've been on SS a bit longer, but based on Height/Weight/BF%, you're starting out more muscular than I am.

Wanna race to the 240 lb squat? :D

[PowerTricks]

The only annoying thing about training on a commercial gym is that the so-called PT keeps bugging me that i shouldn't squat that low or be dead-lifting.

"You should start on the machines first", "DeadLifts are bad for your back"


That's why i like to keep the music real high on my ipod so that no one bothers me while training.


fuck them.

Abso-fucking-lutely!

This is the kind of attitude that gives me a grin knowing there's people out there who know how to really train.

[kaisermetal]

Keep it coming. I like reading your log because you're in sort of the same ballpark as me. I've been on SS a bit longer, but based on Height/Weight/BF%, you're starting out more muscular than I am.

Wanna race to the 240 lb squat? :D

Hahaha i need to take it slow, i would love to race to 240lbs but probably i would lose, i'll be happy if i can get to 180lbs squat already, i hope i can get at least to 220lbs squat on this program, my main concern is good form and steady progress on my lifts, especially on the deadlift.

I've weighted myself today and hit 177lbs woohoo =) and duh i've started at 170lbs not at 177lbs

7lbs in three weeks?? i love SS

So i'm changing my goals:

Weight at least: whatever weight i'll get in order to put more weight on the bar.
and the rest i'll maintain the same :D It seems i can get to 200lbs sooner than i expected, who knows? i'm not even noticing any fat gains.

It's funny how i tought i was eating like a horse when i was at 170lbs doesn't get even close to right now.

Tomorrow is deadlift day yayyy, and it's saturday too, the special cheat day to eat some quarter pounders

[kaisermetal]

11/08/08
9th workout

Squat - 3 x 5 160lbs FAST
Bench Press - 3 x 5 130lbs FAST
Deadlift - 1 x 5 220lbs FAST

Squat felt tough as usual, but my form was a lot better today.
Bench Press is starting to feel heavy, at least i got to the 45lbs plates.
Deadlift started feeling heavy on the grips and it's good to be back to two plates each side. Maybe next week i'll start with only 10lbs increases instead of 18lbs. Who knows, maybe in four weeks i can get to my old PR of 308lbs, well that PR at least was with 1 rep and horrible form, now it's gonna be with GOOD form for sure.

[kaisermetal]

11/11/08
10th workout

Squat - 3 x 5 170lbs SLOW
Press - 3 x 5 80lbs FAST
PowerClean - 5 x 3 115lbs FAST

The squat as always was tough and on the first set it felt heavy like shit and my form sucked and i felt a little pain on my back, i rested like 8 minutes and i started thinking holy cow i'm gonna stall!!
On the second set it felt much easier and i was able to pull the 5 reps
The third set was hard and slow but i made all the reps too.

The press was easy as usual but it started to feel challenging at the third set.

The PowerClean was easy as usual, my form was very good, and it is finally starting to feel challenging too.

It's always like this, the squat beats the hell out of me, then i get to the easy part of pressing/bench pressing then i have fun doing the most cool ones that are the deadlift/powerclean.

Today there was a guy screaming his whole workout while doing biceps curls and pec dec, he was annoying me, i almost snapped the barbell and wanted to beat his ass, maybe i need an anger management treatment, but i always feel pissed when i put my foot in the gym. =)

Actually is my ZEN moment of the day, it's when its just me and the bar that i need to move, i know it sounds strange but i get so focused and agressive that i feel good. Maybe that's what they call nirvana

[kaisermetal]

Due to my form on the squat yesterday, i definitely hurt my lower back, it's kinda of sore today and hurts a little.

I'm thinking about maintaining the same weight and try again.
what do you guys think??

If the form slips it doesn't count as rep right??

[kaisermetal]

11/13/08
11th workout

Squat - 3 x 5 170lbs SLOW

1st set - 5 reps
2nd set - 2 reps
3rd set - 5 reps
Bench Press - 3 x 5 135lbs FAST
Deadlift - 1 x 4+1 238lbs SLOW

The squat i tried correcting my arms width and form on the first set and felt tough and i felt pain from the bar weight on my left shoulder, but the weight felt tighter on my back and the movement was smoother.

At the second set i wussed out because i tought my form was crap and felt damn heavy and wasn't worth risking my back.

At the third set i had rested like 8 minutes and tried with my old form with arms really close, and felt easier and i busted my nut doing the 4th and 5th rep. almost good-morning style. I'm gonna definitely record my next squat workout.
I'll consider today as a stall and keep the same weight for the next workout.

The Bench was no problem as always, the last ones of the third set were challenging.

The Deadlift was great, i considered 4+1 because i had to catch a breath for the 5th rep. The 18lbs increases are over for sure. Next week I'll start adding just 10lbs per workout. And when that fails just 5lbs per workout. It's good to feel "the grind" again. The only thing i did was at the 4th and 5th rep i ended up grunting at the lockout, is that wrong? i mean does that take off abs pressure and may injure me??

Next workout will be the 12th and that means that I'll complete 1 month of SS :cool:

[Locutus]

The only thing i did was at the 4th and 5th rep i ended up grunting at the lockout, is that wrong? i mean does that take off abs pressure and may injure me??

No, grunting will not decrease the IAP. A properly timed vocalization actually increases IAP(Rippetoe has a post about this somewhere). Also, http://stronglifts.com/do-you-grunt-at-the-gym-too/

So don't stress it. Just don't do it with curls...

[kaisermetal]

HOLY COWS.

Yesterday i was completely fine, today i woke up with a huge back pain, i had to take some anti-inflammatory and couldn't sleep well last night, i'll try sleeping a lot today.

ARGH, maybe it was really the squat, if doesn't get much better or any pain persists probably i'll ditch tomorrow's workout :(

[kaisermetal]

At least i'll get some rest.
FUCK!!! i'm so pissed because i won't be able to train today, real stupid of my part for trying to change the squat form on last workout, i'm pretty sure it that. i'm a retarded.

I'll try doing the 12th workout on monday.

=(

at least i'm weighting 180lbs this morning.

[kaisermetal]

I squatted a friend of mine who weights 155 and called that a day, i got so happy about it.

I don't why the hell i woke up with even more pain today, if it doesn't subside by tomorrow i'm definitely going to the doctor. what the hell it's a sharp pain it doesn't hurt when i bend or walk or even squat, just when i feel my belly with air and brace my abs or hyper-extending the back.

[kaisermetal]

I went to the nutritionist and here are the One month results wrap-up

10/17/2008
Weight -170lbs
Bf -11.4%
Fat-free mass- 151lbs
Fat- 19lbs

Squat - 120lbs
Deadlift - 164lbs
Bench Press - 115lbs
Press - 65lbs
Power Clean - 90lbs


11/17/2008
Weight -184lbs
Bf -13,7%
Fat-free mass- 159lbs
Fat- 25lbs


Squat - 170lbs
Deadlift - 235lbs
Bench Press - 135lbs
Press - 80lbs
Power Clean - 115lbs

Onward to the 2nd month =) i've reached a nice weight and now it's hard work to get those lifts up.
8lbs of good mass in one month?? not too shabby

It was funny because she was like: OMG you gained fat from all that milk, you're bloated, don't you wanna cut?
I just smiled and said: It's easy to lose, i will aim to 200lbs then we start thinking about cutting. Her jaw dropped :D

[kaisermetal]

I've gone to the doc and she told me that it's just the my good olf friend l4-l5 bulge in my back that got inflamated

I'll take some heavy doses of ibuprofen and do some high rep low load just to get form down until probably i'll be back to normal workout at saturdays or at monday.

[kaisermetal]

I got better earlier than expected with ibuprofen and extra doses of fish oil =)

Today at the gym i did some overhead squats and shoulder dislocations and it's good to go.

Tomorrow is the expected 12th workout =) gahhh i'm so excited i'll probably won't even be able to sleep.

[kaisermetal]

11/20/08
12th workout

Squat - 3 x 5 170lbs SLOW
1st set - 3 reps
2nd set - 5 reps
3rd set - 3 reps
Press 3 x 5 85lbs FAST
PowerCleans 5 x 3 120lbs FAST

After one week away from the gym, i was back and ready to squat, and paying super attention to the form, I've learnt that i wasn't with the best form and i will call it my first stall, have two more tries. It felt heavy like shit on the first, i did 3 and put it back, on the second i was much tighter t was heavy i did 5 reps but i shouldn't have made the 5th i felt like i ended cheating, on the third i couldn't do more than 3 =( On the last rep i felt i slightly strained my groin.

The rest was fine.

On the PowerClean i paid extra attention to my back and i really got the hang of making it more flat during the movement, it will sure help me with my deadlift.

[kaisermetal]

11/22/08
13th workout

Squat - 3 x 5 170lbs SLOW PR
Bench Press - 3 x 5 140lbs FAST
Deadlift - 1 x 6 245lbs FAST

I couldn't believe it, i started screaming loud around the gym, i broke that damn stall at 170lbs. It was tough, but my form improved a lot. ABSOLUTELY FUCKIN' BRILLIANT
It was crazy, i was focused at moving that bar and it did, i haven't had a lot of sleep yesterday but i was able to do it.

I've learned to not just hold the bar, but to try crushing it apart in my hands, it made me feel much tighter.

The deadlift felt so easy that i lost my count in the middle and did 6 reps.

I'M SO HAPPY =)

I even ended breaking the bar while deadlifting, the PTs got pissed and said don't drop the bar like that.

I can't imagine when i get back to the OLD PR of 300lbs(it was just one rep and with SHITTY FORM, but to me it was a benchmark, i didn't know about form, and at that time my coach told it was good. Poor me, if i knew this book that time.)

[kaisermetal]

11/23/08
1st conditioning workout


I couldn't rest, i was so happy because i bought my big tire that i decided to use it today for my 1st cardio session.

I am really sore from deadlifting and squatting yesterday and i still decided to do it, just couldn't resist it.


Tire Flipping(352lbs)
5 rounds of 45 seconds
1:15 seconds rest

Can't wait to use my keg,sledge hammer and car pushing.

[kaisermetal]

11/25/08
14th workout

RAGE PR!!!!

Squat - 3 x 5 175lbs SLOW everything was cool, grinded last rep on the 3rd set, and almost fell while losing balance.
Press 3 x 5 90lbs FAST RAGE PR
PowerCleans 5 x 3 130lbs FAST RAGE PR

I'M FUCKING PISSED!!!
I asked one PT to record my squat form and he was relutant, after he recorded it i asked if it was alright and he started explaining that i should squat on the SMITH FUCKIN MACHINE.

I promptly discorded and said i don't do THE MACHINES, he started saying about my squat form that it's too wide, that my hips go far back and that is bad for my joints that i would hurt my back, that a wide stance would hurt my knees, and i POLITELY said something along the lines: I do powerlifting squats you do olympic style squats you don't know what i'm talking about, squat once so i see your form and learn how to do it.
He FUCKIN answered me: Oh you compete??? You are nowhere near the competition weights. I mean WHAT THE FUCK??? You are a fuckin PT you are supposed motivate me and help me, not laugh about the weight I lift and i bet he couldn't lift what i was lifting either, so i asked him if he could teach me how to PowerClean, he answered power what? then i resumed my training without anymore questions, but i was so enraged that i ended powercleaning with 10lbs more than expected. After thatI almost canceled my gym membership today, they don't even have a power rack and decent trainers.
I mean, guys like that are the SCUMS who make us trainers have a bad name.
ARGHH DIE MOTHER FUCKER!!!

ok, here are the videos, are there any flaws???

Squat 2nd set SIDE SHOT

http://www.youtube.com/watch?v=VTA6P_WWC4g

Squat 3rd set BACK SHOT

http://www.youtube.com/watch?v=zRQJ100wtn0

[kaisermetal]

11/27/08
15th workout

Squat - 3 x piece of crap 180lbs SLOW almost fell =(
2 reps felt insecure and 2 rep went like shit.
3 reps lost stability almost fell backwards and i don't have a rack to hold the bar
3 reps had to call two spotters and failed on 3rd rep.
Bench Press - 3 x 5 145lbs FAST
Deadlift - 1 x 5 255lbs FAST went great!! i love dlifting.

holy crap after the workout i felt like i had been shanked on my back, a really deep knife wound like, anyway it probably it was from almost falling with 175lbs on my back and regaining balance and trying to muscle it like mad.

The rest were good, but holy shit i can't believe that 5 lbs on this workout made me wuss out on squats. i mean come on it's just 5 lbs.

[K.Diesel]

First off, kudos for sticking with your program. The trainer at your gym seems like he sucks - screw him. At least your were able to channel your justifiable anger into some PR weight!

Anyway, from the side and back view of your squat, it looks pretty good. From the back, it seems like you start by pushing your knees out and dropping your hips down into the hole. I would suggest changing your foot position, specifically your toes. If that width feels good for you, stick with it, but I would try pointing my toes out less. It looks like you may have them out 45-50 degrees or so, try 25-30. That will allow you to sit back instead of dropping your hips down, but you should still hit the depth you have now. Should also help in maintaining balance. You'll get more power out of the hole that way too. Lastly, it looks like your elbows are pointing back. Try holding the bar so they are pointed towards the floor. This along with grip will help you control the bar, which may be a factor in your balance also. Good job squeezing your shoulders to make a tight base. Overall, strong sets.

Hope those suggestions help. Keep up the good work!

Peace

[Locutus]

Yeah, I agree. Your form is for the most part pretty darned good. K.Diesel's tips are very good. I'm not sure I agree with him on the elbow position, but if you ever get elbow pain it's worth playing with.

It also seems like you could narrow the stance a tiny bit.

[kaisermetal]

11/29/08
16th workout


Squat - 3 x 5 180lbs SLOW
3/5/5
Press 3 x 5 95lbs FAST PR
PowerCleans 4 x 3 130lbs TURBO WORKOUT
3/3/3/3/0
Squat - took like 40 minutes squatting, expended a lot of time doing warm-ups and adjusting technique and was very explosive during warm-ups. The main problem is the distance between the last warm-up set and the work-set which is: Warm-up: 2 reps with 140lbs. Work-set: 5 reps with 180lbs. And everytime i go from the last warm-up to the work-set i get intimidated by it, i mean it just feels to damn heavy 180lbs on my back and i think the mental part is really affecting my performance, I grinded on the first set and quit on the third rep, on the second and third set i GRINDED like hell to get the 5 reps, and was damn hard, with no spotters and no power rack to hold me i was going up or getting crushed on ground. Several times i tought shit i'm gonna get crushed, i was barely moving up on some reps, but i'm pretty sure if i rest enough next workout i can make the 15 reps.

Press - felt challeging =), i'm happy i didn't stalled on it yet.

PowerClean - with so much time spent on the squats the gym was closing so i had to do turbo powercleans, i've rested like 30 seconds/1 minute between sets and couldn't made the last one in time so i'll just consider it ok because i've done the same weight from last workout and i'm pretty sure that i'm pulling the bar with my arms instead of using like "chains". So next workout i'll move to 135lbs.

[Locutus]

The main problem is the distance between the last warm-up set and the work-set which is: Warm-up: 2 reps with 140lbs. Work-set: 5 reps with 180lbs. And everytime i go from the last warm-up to the work-set i get intimidated by it, i mean it just feels to damn heavy 180lbs on my back and i think the mental part is really affecting my performance

If you don't like something like 45/80/113/145, you could try for something more like 45/85/125/160, where the last set is 90% of work. You could do 1 or 2 reps depending on personal preference.

[kaisermetal]

good ideia, just another question: 90% double/single on warm-up would decrease my perfomance on the work-set?

[Contrail]

Your squat is in the vicinity of 195, which is 5 jumps of 30 lbs heavier than an empty 45 lb bar, so the way I'd do warmups is something like this:

45 lbs, 5-15 reps, whatever feels like enough until you're warmed up
75 lbs (30 lb jump), ~5 reps
105 lbs (30 lb jump), ~4 reps
130 lbs (25 lb jump), 2-3 reps
155 lbs (25 lb jump), 1-2 reps
180 lbs (25 lb jump), work sets

So that's 2 30 lb jumps, then 3 25 lb jumps. When you go up to the next 5 pounds, make it 3 30 lb jumps, then 2 25 lb jumps, and so on. Once all 5 jumps are 30 lbs, make the first jump 35 lbs, and continue.

[kaisermetal]

12/02/08
17th workout

Squat - 3 x 5 180lbs FAST PR next workout is a squat with my bodyweight on my back =) WOHOOO

Bench Press - 3 x 5 150lbs SLOW first missed attempt on bench press.
5/5/3

Deadlift - 1 x 5 265lbs SLOW it was more like pause and go. after the 3rd repetition i had to stop a little bit to stand up and catch my breath, i grinded every damn rep it was really tough, maybe next workout i'll have to start using 5lbs per workout??

ARIGATOU MR ROBOTO(Contrail), i felt much more confident and tighter warming-up near my work-set weights and i hadn't that "HOLY SMOKE IS HEAVY" feeling on the work-set.

Actually. i got pretty surprised that i went so explosive on the squat, the only thing that nade me worried was that a PT from the academy told me that my squats were excellent but i was hyperextending my back while squatting, is that possible? i mean, at least i'm not rounding my back while squatting and i felt super tight and safe. Then he said that low-bar squatting is bad for my shoulders that for now i wouldn't have any problems, but when i get old i would be all injuried :mad: Then i decided to ignore him. but made me curious anyway.

[kaisermetal]

12/04/08
18th workout Also know as the "SHAMELESS WORKOUT #1"

Squat - 3 x 5 185lbs SLOW
3/2/3
Press 3 x 5 100lbs FAST PR
PowerCleans 5 x 3 135lbs FAST PR Yayyy 135lbs =)
3/3/3/2/3 I'll consider it done, on the 4th set i ended powercleaning kaiser jr down there and it hurt a lot.

I got to the academy and wasn't on the mood to squat, i couldn't even concentrate and didn't want go under that heavy bar, until i ripped my favorite shorts a little bit in the middle of my warm-up, i tought: Ok now i'm pissed but just a little hole isn't going to stop me, at the next rep i completely ripped it in two, i had to stop my warm-up and went to the store buy new shorts and came back flooding with anger and the squat beat me swiftly :rolleyes:

[kaisermetal]

12/06/08
19th workout

Squat - 3 x 5 185lbs SLOW funny, i tried positioning the bar a little bit higher and i felt much more tighter and secure to squat.
3/5/5

Bench Press - 3 x 5 150lbs my left shoulder was hurting so i decided to skip it and let it heal, i propably overdid the day before the workout trying to do some capoeira moves without proper warm-up.
0/0/0

Deadlift - 1 x 5 270lbs SLOW PR i paid extra attention to my back.

[kaisermetal]

12/09/08
20th workout

Squat - 3 x 5 185lbs FAST PR felt like feather
Press 3 x 5 105lbs FAST PR
PowerCleans 5 x 3 140lbs FAST PR

Everything went FAST and smooth.
I can't believe just moving the bar up and gripping it claw-like would make much stronger to squat, i bet next workout is going to go like a breeze too.

i'm just worried about maintaining my strength while losing some fat right now, i mean my goal is get MORE MUSCLE but i've starting to get chubby from eating so many carbs, i i'm trying to do some carb cicling right now: just rice and beans after training and breakfast. The rest of the meals is a lot of olive oil and veggies. is it possible to maintain weight while increasing strength and losing fat: i mean body recomposition ???

[kaisermetal]

12/11/08
21th workout

Squat - 3 x 5 190lbs FAST PR felt like feather again :cool:

Bench Press - 3 x 5 150 SLOW PR

Deadlift - 1 x 5 275lbs SLOW PR i was shaking more than an old man having convulsion.

funny i ended up putting 5lbs more than normal and was cool doing it.! YEAHH 300LBS IS COMING YEAH YEAH my objective is coming close HOLY COW!!! YEAGHHHHHHAHSHAHAHAHHA

[kaisermetal]

12/13/08
22th workout

Squat - 3 x 5 190lbs FAST PR

Press - 3 x 5 105lbs FAST PR the gym was closing so i did with only 45secs rest
5/5/4

Power Clean - 3 x 5 145lbs no time left.
0/0/0/0/0

Tire Flips - 330lbs who knows how many reps 1 round of 5 minutes.

[kaisermetal]

12/16/08
23th workout

Squat - 3 x 5 195lbs SLOW PR
4/5/5 felt damn hard, i think i need to check the position of the bar on my back, maybe i'm putting it too low, next workout is 200lbs anyway =)

Bench Press - 3 x 5 155 SLOW PR my first true stall on bench.
4/5/4

Deadlift - 1 x 5 280lbs SLOW PR i felt happy after it, almost there.

[kaisermetal]

12/18/08
24th workout


Squat - 3 x 5 200lbs FAST PR holy shit it felt pretty light i couldn't believe it, i got so excited that i couldn't stop laughing and smiling.

Press - 3 x 5 110lbs FAST PR felt easy.

Power Clean - 3 x 5 145lbs my first stall on the powerclean.
3/2/3/2/1

tomorrow is the 2nd month results wrap-up

[Locutus]

Wow, your press number is pretty awesome. I definitely didn't have 110 for 3x5 this early in the game!

[kaisermetal]

I went to the nutritionist and here are the Second month results wrap-up

11/17/2008
Weight -184lbs
Bf -13,7%
Fat-free mass- 159lbs
Fat- 25lbs


Squat - 170lbs
Deadlift - 235lbs
Bench Press - 135lbs
Press - 80lbs
Power Clean - 115lbs

12/19/2008
Weight -184lbs
Bf -15,3%
Fat-free mass- 155lbs
Fat- 29lbs


Squat - 200lbs
Deadlift - 280lbs
Bench Press - 155lbs
Press - 110lbs
Power Clean - 145lbs

The funny thing is that i actually lost muscle and gained fat but my strength kept going up, anyway i'll be changing my diet because i have new objectives.

NEW OBJECTIVES

-Fight at ADCC Trials here in Brazil at 06/02/2009 just for fun, if i win i can meet my hero Fedor Emelyanenko at the end of the year.

-The weight class will depend on how my diet goes, maybe i'll fight at 170lbs or dehydrate to 155lbs at the weight-in then gain the most i can back quickly.

-I'm going for fun, so i won't even train much submission i'll try condition myself trough tire flips, sledge hammering and car pushing! OLD SCHOOL ROCKY STYLE.

-These objectives will only be done if a reach a minimum of:
Deadlift- 310lbs
Squat - 235lbs
Bench - 175lbs
PowerClean - 155lbs
Press- who the hell knows, its feeling real good i don't know where i will stall. who cares?
Forget the scale, even if i lose weight the important right now is the relative strength not absolute strength.

at that's it folks! i hope i can pretty much get to the 3 plates club on the deadlift:cool:

I'm throwing convetional wisdow trough the window fuck conventional wisdow, who knows when will i stall?
I mean, if i think about: "oh ok most people stall at xxxlbs at the press i would be putting a mental blockdown on my mind."

Fuck average, i will shoot to the sky, let my body tell me when to stop, not other people advices or average gains.:mad:

[K.Diesel]

Awesome strength gains for month 2 man, keep it up!

[Locutus]

Hah, my comment on your awesome press progress was meant as encouragement.

[kaisermetal]

Hah, my comment on your awesome press progress was meant as encouragement.

OH NO, i mean i didn't took as an offense,but as a compliment. :)
It's because i try to direct my rage to the barbell, i think you should focus on a strong objective to move that heavy stuff, and mine is rage against some people.

[kaisermetal]

12/20/08
25th workout

Squat - 3 x 5 202.5 almost got crushed by the barbell on the first set. need power rack RIGHT NOW.
5/5/3

Bench Press - 3 x 5 155 SLOW felt like crap today.
3/4/4

Deadlift - 1 x 5 285 SLOW could only get 2 reps and didn't budge afterwards.
it's getting cool as the barbell is getting fuller every workout! but is my first stall anyway at the deadlift :(

I'm gonna consider it as ok, due to yesterday i went to meet my old MMA partners and Grappled a lot, that made went train today with the back PRETTY sore.

I got amazed by the level of strength that i've reached, i grappled and won a lot in the first 2 minutes, then i got tired and got subbed like twenty times in a row in less than 5 minutes by the same guy i was steam-rolling :D

And people say that strength doesn't matter on BJJ.

That will be my strategy at the ADCC trials, lay and pray at the top while using strength to hold any attempt.

[Locutus]

I need to get some anger in my blood too. It's seems like a lot of deadlift strength is the "crazy" in one's head.

[kaisermetal]

For sure, but last workout i almost passed out on the deadlift from the valsava and the pressure, when i put down the weight after the first rep i almost felt spacing out.

[kaisermetal]

My joints have been hurting lately, even taking good doses of fish oil everyday.

I'm thinking about giving a break week for the christmas and new year period. Maybe just some light lifting and having fun playing some soccer and stuff.
What do you guys think?? Or maybe i'll rest more and try to end the year with the 305 deadlift =)

[Contrail]

Joints are tricky. My thoughts are that joints and tendons and stuff need to get stronger, and they that by recovering from stress, just like muscle does. They don't recover in 2 nights like muscles do though. So you may need a week off, but you'll probably be glad you took it if you do.

[kaisermetal]

i'll try sleeping a lot and if i feel fine i'll continue working out tomorrow, otherwise i'll just expend one week training with sledge hammer strikes on tires =)

[kaisermetal]

decided to took the week off from the weights.

played soccer like crazy barefooted, now i have BIG BLOOD BLISTERS, anyone know what to do with them?

probably i'll try my 1RM on the squat and deadlift before the years end i want to close the year with 310lbs on the deadlift and try the 220lbs squat.

Is it smart or too early to try stuff like that?

[Locutus]

I personally don't see a reason to test 1RM until you're doing intermediate training.

[Contrail]

Just don't hurt yourself - other than that, all you risk doing is wasting some time.

[kaisermetal]

MERRY FUCKING CHRISTMAS :mad:

i just destroyed my car this night at the road, a huge accident happened and i almost rolledover.
There was two HUGE rocks on the middle of the road, the first flipped on the middle of the road and the one on my front braked, i scared and stepped on the break in the middle of the curve, i simply lost control and almost turned sideways on the road and i tought: HOLY SHIT SOMEONE IS GONNA HIT RIGHT AT MY DOOR, so i steered the direction to my right and ended hitting the car on my right side and throwing him on the guard-rail.

I HATE THOSE FUCKING SLUMS!
They use to do that so that you stop your car to see whats happening and they fucking MUG YOU, i mean come on, you can mug anytime you want, but on CHRISTMAS? i almost got killed!

After all the panic the guy that i ended hitting on the crash wanted me to pay for his car. I offered some help and he started wanting lots of money. I ended agreeing to give 100 bucks(reais) and to share the damages made to the car, i tought it was bullshit to spend all the night with cops reporting the accident.

Actually i think i was pretty stupid trying to resolve the matter in a pacific way.

The thing is i hit him with the side of my car not on his back.
And my car side is pretty much trashed too.

anyway, happy christmas guys! hohoho :(
fuck!

[kaisermetal]

12/25/08
MERRY CHRISTMAS WORKOUT

Tabata Sledge Hammer on tire, followed by a 5 minute round. LEFT ME DRAINED
RANDOM EXERCISES with sledgehammer
Curls
One arm press
Bench Press
Skull Crushers
2x1 minute sledgehammer gripping.

finally found a way to train my grip, now i need to think how the hell starting training my neck without neck harness(it's simply impossible to find something like this here at brazil)

[kaisermetal]

12/28/08
2nd conditioning workout


Played 1 hour of intense basketball.

[kaisermetal]

12/30/08
3rd conditioning workout


played 45 minutes of basketball.

I tought squats were tough??? i hate cardio, i almost puked from all the sprinting on the court after the ball.

anyway, i still jump like an elephant. Someday, i will surely dunk! right now i can't even touch the rim, just the board.

[kaisermetal]

12/30/08
Last workout of 2008

Squat - 1 repetition with 220lbs
maintened proper form at first set, altough i grinded like hell, then tried a second and dropped back down to squat position, i couldn't get up so i just dropped the metal plates on the floor and everybody got scared :)

Deadlift - 1RM 310lbs the first was cool. I WAS SO HAPPY that i tried a second 1RM with the same weight! and i did lift it, i don't know if i rounded my back but i'm pretty sure the form was good! i just know that as soon as the bar hit the floor i started screaming like crazy! i broke my old PR! and i did it alone! tonight is the greatest night in the history of my life!!!!

yayyy i closed the year in the 3 plates club :)

[K.Diesel]

Congratulations man! Real good progress in '08

[kaisermetal]

HAPPY NEW YEAR TO COME!

anyway while playing basketball i just noticed that i won't do cheat reps anymore, ego sux, what matters if i deadlift 400 with a roundback and i still got my ass kicked at court?

other funny stuff is that i think while squatting heavy weights i've learned the chest up cue, it helped me so much to lift. It's incredible how training makes you smarter too.

i mean if i lose proper form i'll risk an injury and probably what i lifted won't transfer to my sport. so next year i'll be more conscient of form and focus less on numbers and more on quality!

CHEERS!

[kaisermetal]

01/02/09
4th conditioning workout


4 minutes of tabata burpees left me totally drained.

the funny thing is i need to lose 15lbs to reach the weight class 'til february and the scale isn't moving very much but i'm really making VERY GOOD nutritional choices, let's see how will be my performance on the gym, i'm so eager to do it.

[kaisermetal]

01/02/09
5th conditioning workout


1 hour of basketball with some sprints!

i'm getting the hang of it, i've always wondered why do players jump for doing shoots does it affect too much if i shoot without jumping? i mean i can do both so why bother wasting energy? :p

[Contrail]

I think it's just so that defenders can't block the shot as easily. That's why BB players don't jump when they take foul shots.

[kaisermetal]

I think it's just so that defenders can't block the shot as easily. That's why BB players don't jump when they take foul shots.
But shouldn't they jump in order to not being blocked so easily instead of being of the ground? i got happy after i saw the video
http://www.youtube.com/watch?v=svsHlH-IvbY

Nate robinson(5'10) blocked Yao Ming(7'6') it's all about explosion and squatting =)
i wonder how much do you have to squat to dunk!

[kaisermetal]

01/03/09
6th conditioning workout


Tabata Sledge Hammer Strikes
Ab Wheel 2x8 holy smoke it's so hard to do these ones i couldn't extend much and i pussed out and didn't went for the 3rd set.

After both my grip is completely fried.

[kaisermetal]

I need some tips about dealing with pressure and rage.
As you guys know since i'm back to lifting i'm always happy and euphoric and i have difficulties to sleep with all these good feelings, because i left depression behind. I'm at the stage that people called hypomania http://en.wikipedia.org/wiki/Hypomania


These days i've been doing tests for the biggest college in brazil, the first day went REALLY GOOD i had slept well and was very happy.

Then it happened, Yesterday i got so pissed about a discussion i had that i went to do some sprints in the street in the middle of the night in order to ease my mind and tire myself so i could sleep: long story short: i couldn't! i took some 2 shorts naps totalling 2 hours at maximum and woke up like a zombie to make another hard day of tests, i took a FULL GLASS of coffee and still was sleepy, so i taked one Ritalin in order to try to focus, well as expected, i didn't score what i normally would on that subject.

I got home today at like 17h and tried staying awake until the 19h, in order to get my sleep in order.

The thing is my friend woke up and started talking about that discussion i got so mad that i couldn't sleep anymore and to make things worse my sister entered my room and started arguing with me while i was at the phone and got even more awake and angry.

Then i had my first mental breakdown since recovering from depression, i felt my heart beating real fast and started thinking about how everything is going wrong again, how i'm not being able to control things anymore, and the fear of regressing to my old-self came crashing down that i had to call a friend to help me because i tought i was going to have a heart attack.

I don't wanna get addicted again with remedies that help me sleep and stuff.
I just wanna rest in order to be able to lift more, but i get so angry that my body sometimes simply doesn't shut down.

I mean everything is in order in my life, i just have two more days of tests then i'll have 2 months of vacation and will be able to concentrate on my fights but it's so stressfull, my family keeps pressuring me, i pressure myself, it shouldn't be like this, i don't know what to do, i'm almost there but i'm scared of failing again, and i was hoping to be back to lifting tomorrow.

Sorry for the JUMBO POST, i just had to let it out someway.

[kaisermetal]

01/06/09
26th workout


Squat - 3 x 5 202.5lbs SHAME I tried working on my form and noticed that i could put my hip more to back than i was going. when i got to 202.5lbs i simply went up a little bit then went back to the hole. so again i had to throw that barbell on the floor and scare the shit out of everybody that was the good part :) So i'll definitely RESET it and work with lower weights.
1/0/0

Ah i got so pissed because i was squatting and the pencil-neck PT started bragging about how heavy was when he got stuck squatting with 310lbs and i was like uhum, yeah, ok. So will you spot me or not? i almost challenged him to squat with 200lbs to see if he could make it. ARGH THEY MAKE ME SO PISSED :mad:
Press - 3 x 5 115lbs SLOW PR started to feel heavy.

Power Clean - 3 x 5 145lbs FAST PR the PC felt like feather when the technique was good, but bad technique made me miss those reps, anyway i'll use the same weight and try again next workout, it's better to get the grease grooving.
3/3/2/3/2

do i REALLY JUMP while powercleaning? i always get on my toes and the bar comes up, i've also noticed that i get more explosion and the lift is easier. if a let out a little yell while getting the bar from the thighs to the racking position.

after the powerclean set i felt so confident that i tried to do that olympic lift witch i don't know the name: you do the powerclean and do the press after racking it. anyway it was fun till i got "barbelled" in the head.

[kaisermetal]

BIG CHANGES OF PLAN

YAY I'M SO HAPPY THE FUCKING DIET IS OVER I CAN GET BACK TO EATING RICE AND BEANS AND LOTS OF MILK AGAIN.

anyway, the ADCC MATCH i gave up on fighting on the 170lbs weight class and i'll fight at the 193lbs weight class.

That's because i'll have a ValeTudo Match this january.

No weight-class, no rules, no gloves and the best: the guy is LIGHTER than me, and i bet he doesn't deadlift or squat, So i'll eat a BUFFALO everyday and get there with 190lbs!

who cares about bodyfat, tell that to Fedor, i just need to gain lot of good weight so i the weight difference will make him work harder on the ground, he is a jiujitsu fighter with pretty much crappy standup! i'll probably work on the standup and ground&pound!


yayyy i'm happy!

[kaisermetal]

01/08/09
27th workout

Squat - 3 x 5 180lbs FAST form was good put felt very hard on last reps maybe i didn't rest enough or my cut diet fucked up my strength

Bench Press - 3 x 5 155 Stalled, i wonder if i reset or one more bump at the weights.
5/5/3

Deadlift - 1 x 5 285 FAST PR form was pretty good.

[kaisermetal]

01/10/09
28th workout

Squat - 3 x 5 185lbs It's really hard but the form is spot on. I'll definitely record next workout to see if i really have form troubles, which i think i do.

Press - 3 x 5 120lbs
3/4/3

Was unbelievable hard at the beginning then i noticed i'd was 125lbs, and changed at the 2nd set, anyway it went like crap!

Power Clean - 5 x 3 150lbs FAST PR

it feels so easy, i mean it's going up like feather.

[kaisermetal]

01/10/09
7th conditioning workout


Tabata Sledge Hammer Strikes
Running with 170lbs person on shoulder
1x5 Squats with 170lbs person
50m car pushing.

[kaisermetal]

01/13/09
29th workout

Squat - 3 x 5 190lbs SLOW damn it, wussed out.
5/4/2

Bench Press - 3 x 5 140 FAST felt easy.

Deadlift - 1 x 5 290lbs SLOW just got 1 rep, the 2nd felt like it was glued on the ground. At least my form is REAL GOOD this time, in getting a real good feeling about my body positions.

Well, the insomnia is finally starting to take it's toll on my PRs, i don't know what else to do. fuck!

[kaisermetal]

01/14/09
8th conditioning workout


Heavy bag striking for 20 minutes

wow, i'm like 20lbs heavier since the last time i did some stand-up and i was able to high kick easily.

[kaisermetal]

01/15/09
30th workout

Squat - 3 x 5 190lbs I don't know if it's mental or not enough sleep is taking it's toll, but i'm definitely pissed because of squat. next workout is going to be recorded from the warm-ups to the set.
5/3/2

Press - 3 x 5 120lbs
5/5/4

Stalled at the last rep hahaha i mean 2 inches more and it would be complete.

Power Clean - 5 x 3 155lbs FAST PR

my left shoulder it's bugging me i noticed i must have messed it up those times i tried to "curl" the weight, when i do it in a explosive fashion it doesn't hurt.

[kaisermetal]

01/17/09
31th workout

Squat - 3 x 5 190lbs FAST PR I'll consider as a PR since form was dead-on.

Bench Press - 3 x 5 140 FAST shit no wonder it felt easy i forgot to add weight and did the same weight than last workout :p

Deadlift - 1 x 5 290lbs SLOW got 2 reps, the third didn't even budge, form was good.

I've got 3 nights of full sleep, so let's see if i can keep this pace for one week at least :)

[LCN]

Kind of interesting you're pressing 120 but only benching 140. Any guess why that is?

[kaisermetal]

I really don't know, i just hope my left shoulder stop bugging me, sometimes i feel it while benching and i definitely feel it when i use wrong form on the power clean, in fact, any isometric contraction is making it hurt like hell, so i think i need to keep my form in check in all pressing lifts.

Today even with this light weight on the bench i felt it hurt a little, maybe i'll add back back diesel crew's shoulder rehab protocol after SS, next week i'll get some ART release and i think it will hurt like hell on my rotator cuff.

Mmmm, now that you mention it, it's been a long time since i did some ART with a tennis ball myself, maybe i'll try tomorrow morning.

Any tips?

[kaisermetal]

Pretty pissed off with the nutritionist trying to lower my BF and making me lose strength on my lifts.

Therefore, i decided to extreme bulk! The best gains i've made was when i eat like a horse and cheated occasionaly on the week. my bf% went up but my strength gains went to the roof compared to this month gains.

So i'm deciding right now:

I WANT TO BE FUCKIN' BIG AND STRONG, if i get to 20% bf i don't care i want more lbs on my lifts and on the scale.

So my short-term goal for february 19th is a minimum of: 200lbs

19th january: 188 lbs 14% bf

TARGET
19 february: 200lbs ??% bf(FUCK IT, i want big squat/deadlift numbers!)

that means 3lbs per week.

OH GOD I'M HAPPY I'LL BE ABLE TO EAT SOME BURGER KING again!

[kaisermetal]

01/20/09
32th workout

Squat - 3 x 5 195lbs good form, felt back pain on 3rd set and called it a day.
5/5/1

Press - 3 x 5 120lbs FAST PR it's heavy and the last reps are always tough.
5/5/5

Power Clean - 5 x 3 160lbs wtf!
1/2/2/1/0

[lankysmeghead#1]

Hey, respect man. awesome progress, I hope to emulate your rapid gains too. :) Considering your mental state at the start this is fantastic!

I went through simialr stuff with depression a while back, I was an uber paranoid stoner,... haha ironically only the realisation of my own insignificance in the grand scheme of things saved me from paranoid delusions which were rapidly reaching schizo level. After several years without any exercise I went from that thing to running a 4:30 mile in 3 months. I only weighed 11.5 stone at 6"3.5 though, so it wasn't that impressive given my lankiness. :D I weigh 14 stone now so I doubt i'll ever come close to it again, I wish I had used that willpower on SS back then instead though... cos seriously fuck running. :P

Sorry for cluttering up ya journal, good luck, I'll be following your progress.

[kaisermetal]

01/22/09
33th workout

Squat - 3 x 5 195lbs good form, gas tank just got empty
5/5/4

Bench - 3 x 5 145lbs FAST really easy.

Deadlift - 1 x 5 290lbs got 2 reps, 3rd stall time to reset :(

and got kicked out of my commercial gym :D my life starts now!

since they kicked me out i paid special attention to make chalk clouds and made people crazy asking me to put my shoes when i went to deadlift without shoes.

well since it was my last deadlift day there i decided to make special and try to break my 1RM to show to myself that depression doesn't mean anything. well i got a 308lbs 1RM. Went for 312lbs and the bar didn't budge.

but hey, that shitty commercial gym made me went from ZERO to a 3 plate pull, i'm happy with that.

I bet they will miss me and my chalk messing all the place.

[kaisermetal]

Hey, respect man. awesome progress, I hope to emulate your rapid gains too. :) Considering your mental state at the start this is fantastic!

I went through simialr stuff with depression a while back, I was an uber paranoid stoner,... haha ironically only the realisation of my own insignificance in the grand scheme of things saved me from paranoid delusions which were rapidly reaching schizo level. After several years without any exercise I went from that thing to running a 4:30 mile in 3 months. I only weighed 11.5 stone at 6"3.5 though, so it wasn't that impressive given my lankiness. :D I weigh 14 stone now so I doubt i'll ever come close to it again, I wish I had used that willpower on SS back then instead though... cos seriously fuck running. :P

Sorry for cluttering up ya journal, good luck, I'll be following your progress.

depression sucks, but man nothing make you more sober and focused than having a huge load to squat on the next day. Keep it strong! The more i lift the more i get happy because i see there is still a LONG ROAD ahead.

The most important part is that we got out of the hole and we are walking towards achieving something, starting SS made my life change for better, think i should send some whisky to Rippetoe for that.

[kaisermetal]

01/24/09
9th conditioning workout


Squat 3 x 3 195lbs

Experimented powerlifting stance and felt much more tighter and felt i would be able to move MUCH MORE WEIGHT, maybe is the mechanics?

Cardio superset - till i couldn't do anymore

4 rounds with 1 minute rest

Sledge Hammer Strikes
Tire Flipping - felt my hamstrings burning, i'm simply wiped-out

[kaisermetal]

01/26/09
34th workout

Squat - 3 x 5 195lbs
4/3/3

Press - 3 x 5 125lbs
3/4/3

Power Clean - 5 x 3 160lbs
2/3/2/3/3

The new academy doesn't work on saturday so i tried working out today and got my ass kicked by the weights.

[kaisermetal]

So i'll probably stop putting my conditioning workouts here too because i'm back to fighting but my main focus is still hitting HUGE numbers on the squat and dl, and hitting at least 200lbs for bw.

I've spent like 4 hours today training.

1h of weight
1h30m of muay thai
1h30m boxing

tomorrow is jiu jitsu and muay thai

The RoadBack is starting right now!

[kaisermetal]

01/28/09
35th workout

Squat - 3 x 5 175lbs FAST

Bench - 3 x 5 150 FAST next workout was were i stalled, let's see!

Deadlift - 1 x 5 260lbs FAST pretty easy, didn't even had to change to over-under.

I was so sore from training like a madman on monday that i decided to cut back on the squats.

[kaisermetal]

01/30/09
36th workout

Squat - 3 x 5 175lbs
4/5/4

Press - 3 x 5 125lbs
3/4/5

Power Clean - 5 x 3 160lbs FAST PR

heck, my pants ripped again in the middle of the squat.

Now that i have a mirror i front on me while i squat i can check my form and tell that i've been cheating on some reps. Anyway time to rest for 2 days straight this weekend and after monday's workout i'll decide what to do.

[kaisermetal]

3rd month results


12/19/2008
Weight -184lbs
Bf -15,3%
Fat-free mass- 155lbs
Fat- 29lbs


Squat - 200lbs
Deadlift - 280lbs
Bench Press - 155lbs
Press - 110lbs
Power Clean - 145lbs


01/29/2009
Weight -185lbs

Squat - 175lbs =( it's so hard, i'll record to celebrate the 4th month of SS.
Deadlift - 260lbs just reseted it.
Bench Press - 150lbs i'm pretty sure i'll break the next stall and PR
Press - 125lbs stall seems near.
Power Clean - 160lbs feeling pretty good with it no signs of stall.

It made me realize that i've gained 1lbs this ENTIRE month, so i think the answer is simple: "i'm not eating enough!" towards 190lbs!!!

[kaisermetal]

02/03/09
37th workout

Squat - 3 x 5 165lbs ramped sets.

Bench - 3 x 5 155 the guy who spotted me fucked my last set so its not valid.
5/4/x

Deadlift - 1 x 5 265lbs FAST forgot chalk so was tough on grip.

I didn't lift monday because i boxed and today i ramped squat sets, tomorrow i'll do the next workout because today wasn't very taxing and the gym doesn't open at weekends.

[kaisermetal]

I opened a pool about my squat, Sincerely i'm kinda of lost, i don't know if it is a mental block or just poor technique or both...

Today the workout is probably off because i got accepted in college and today is the first day.(I'd drop-out from economy and now i'm starting physical education, so if i don't end up as an athlete i'll be a happy coach :) )

[kaisermetal]

02/04/09
38th workout

Squat - 5lbs increase with each set, 5 reps at each. 175lbs was the last with good form, anyway i just recorded it.

http://www.youtube.com/watch?v=P8_p5TgxL7c

Press - 3 x 5 125lbs
3/4/4

Power Clean - 5 x 3 165lbs FAST PR

[naf7]

Dude, don't do ramping sets on SS. Just follow the program. Have you read the book? What about the squat sticky in the Rippetoe Q&A forum? Look at the floor when you squat. You are losing hip drive. Your back angle should not change until the top 1/3. There is a Rippetoe video on youtube where he teaches hip drive. Maybe you should search for it if you still don't understand.

[Rbenz]

look down, narrow your stance, and lower the bar placement. Hip Drive looks decent but would be increased with you looking down. You might also consider taking a piece of wood and touching your knee to it everytime when squatting with lower weight. Your knees have more room to come out over your toes. Absolutely no need to reset.

[naf7]

Yeah I forgot about the bar position. Use low bar. With regard to the knees, part of the reason the knees aren't going forward is the flat-footed shoes rather than Oly. I don't know if that is something I would focus on right now, as it may lead you to start pushing your knees forward at the bottom. I watched a couple of your other vids and you are doing the same thing in all of them. Raising your chest too early.

[kaisermetal]

maybe the problem really is the bar placement i don't have any access to a decent squat coaching here at brazil, the only one i know is at a SUPER EXPENSIVE gym that costs like 400 reais a month(that would be 200 dollars)

Lifting the chest too early? i tought my problem was with my chest caving in...

is the depth good? now i have that damn mirror is difficult to focus on some point unless i look really low.

about the stance, i feel safe at that squatting stance maybe its too wide?

[kaisermetal]

Dude, don't do ramping sets on SS. Just follow the program. Have you read the book? What about the squat sticky in the Rippetoe Q&A forum? Look at the floor when you squat. You are losing hip drive. Your back angle should not change until the top 1/3. There is a Rippetoe video on youtube where he teaches hip drive. Maybe you should search for it if you still don't understand.
i don't. I was just doing it because of problems with the form.

[naf7]

If you can't tell whether or not the depth is good, then most likely it is not. I can't really tell from the video, as it appears to be pretty close. When you get all the way down, you feel the bottom. Your hamstrings will not be able to stretch any further. You will notice this during your warmup sets. If you do not feel the same feeling on your heavy sets, then you probably arent doing full ROM. Can't tell if the stance is too wide or not. Just keep them shoulder width and you should be fine.

As for the chest caving in part, that definitely isn't happening in this video, but I used to feel the same way about my squat, and it still sometimes occasionally happens. One thing that helped was keeping my abs tight inbetween reps. Never lose the tightness. Another thing - coming out of the hole, focus really hard on maintaining the back angle and keeping the chest up. This does not mean pulling the chest up. Back angle stays the same. When you look down I think it makes it easier to make the distinction between the two.

[kaisermetal]

02/10/09
39th workout

Squat - 3 x 5 175lbs for the first time i tried doing it looking down, put the bar lower and felt good hip drive. Maybe form slipped in 1 or 2 reps, but i felt confortable.

Bench - 3 x 5 155 SLOW PR, but is nice to break my old plateau.

Deadlift - 1 x 5 270lbs FAST forgot chalk AGAIN but no problem, changed my grip every rep because of the wet hands.


My first GOOD workout this month!

after lifting i did my first MMA training after depression and got smoked.
In the middle of the sparring i opened my partner's eyebrow with my left hook that ended up in a elbow... i'm feeling bad about him :(

[kaisermetal]

02/12/09
40th workout

Squat - 175lbs FAST i'm keeping the weight the same till i get this form right. NO MORE CHEATING

Press - 3 x 5 110lbs FAST first reset.

Power Clean - 5 x 3 163lbs FAST PR form was ON SPOT!

oh crap just noticed i didn't up the weights on PC

[kaisermetal]

02/14/09
41th workout

Squat - 3 x 5 175lbs SLOW

Bench - 3 x 5 160lbs FAST PR

Deadlift - 1 x 5 270lbs SLOW

Clean & Press - 3 x 3 135lbs FAST PR

trained at other gym near home and they even had a power rack. My Body is all sore because i've spent yesterday playing soccer at the college.

decided to add some explosive lifts today because my deadlift was bad.

[LCN]

02/04/09
38th workout

Squat - 5lbs increase with each set, 5 reps at each. 175lbs was the last with good form, anyway i just recorded it.

http://www.youtube.com/watch?v=P8_p5TgxL7c

Press - 3 x 5 125lbs
3/4/4

Power Clean - 5 x 3 165lbs FAST PR


Little late here but your squat stance looks much too wide to me.

For some reason many people, me included, have a tendency to start off with very wide stances.

Starting Strength says "shoulder width" I believe, and it actually means it. My rule of thumb is that that my heels should be within the span of my shoulders, which is really not much of a distance.

Also a narrower stance makes it easier to get depth.

I could be wrong in my diagnosis though. I'm pretty bad at judging squat videos, and have often been surprised by Rippetoe's judgments.

[kaisermetal]

Little late here but your squat stance looks much too wide to me.

For some reason many people, me included, have a tendency to start off with very wide stances.

Starting Strength says "shoulder width" I believe, and it actually means it. My rule of thumb is that that my heels should be within the span of my shoulders, which is really not much of a distance.

Also a narrower stance makes it easier to get depth.

I could be wrong in my diagnosis though. I'm pretty bad at judging squat videos, and have often been surprised by Rippetoe's judgments.

maybe because we tend to powerlift style? hehe it's much cooler, but anyway i'm trying to correct it. I need a coach.

[kaisermetal]

02/17/09
42th workout

Squat - 175lbs form is getting good, i think.

Press - 3 x 5 115lbs FAST

Power Clean - 5 x 3 167lbs FAST PR

[kaisermetal]

Did some crazy workouts at the carnival!

I stayed at Bahia at a resort that had some shitty rusty and bent barbells that didn't make my training any easier it, so i just had some fun after reading the education of a bodybuilder by arnold and started doing some random shit.

Clean & Press - 5x5 135lbs

Deadlift - 6x??? 220lbs just tried to do how many reps i could in the last set it went something like this:

8/5/5/5/5/10 God it was the most intense pain i've felt in times, and made me think about the "20rep squat challenge" that most people "enjoy" to do! if deadlifts are tough think about squats

Lots of curls =) i went curl monkey down there. For the first time in ages i did isolation, and it is indeed addicting.

And whatever i felt like i should lift.

Gave my body a good rest and, finally, i think i've put my sleep debt at day.

Tomorrow starts the normal workouts again i'm back at home!

[kaisermetal]

03/03/09
43th workout

Squat - didn't pass warm-up my back started hurting

Bench - 3 x 5 165lbs 1/2/0

Deadlift - 1 x 5 275lbs SLOW it was more like rest and go, and i shaked a lot.

i don't even know how to explain what happened, my back started hurting at the warm-up then i gave up the squats, i went to bench, and it wouldn't even budge, the deadlift i went feeling that i was at least going to do something right today and with pain on my back the only thing i did was make it worse.

[kaisermetal]

03/05/09
44th workout

Squat - 155lbs so i did restarted it, i need to improve at it and staying at the same weight fearing the form is incorrect won't do me any good.

Press - 3 x 5 120lbs SLOW grinded out the last reps
4/5/5

Power Clean - 5 x 3 171 FAST PR starting to get difficult to rack

i feel a wussy, my bench is stronger than my squat =(

at least my powerclean haven't stalled yet since i've started it.

[kaisermetal]

03/07/09
45th workout

Squat - 3 x 5 155lbs FAST i think form was good.

Bench - 3 x 5 165lbs 3/4/3

Deadlift - 1 x 5 280 FAST incredible how mixed grip made it lighter.

[kaisermetal]

Yesterday i was training muay thai and the guy kicked me hard on the elbow, i can't even extend my arm without pain.

No lifting today. :(

[LCN]

How's the other guy doing? Kicking someone in the elbow can be really painful...

[kaisermetal]

yeah it hurts like hell. But he didn't say anything so i think it's ok.

Damn i've got rocked so hard on the sparring, it's tough not being able to take the fight to the ground when you are losing while standing :(

[kaisermetal]

03/12/09
46th workout

Squat - 160lbs FAST

Press - 3 x 5 120lbs SLOW damn that was hard.
4/5/4

Power Clean - 5 x 3 176 FAST the gym closed so i couldn't finish it, but it was a piece of cake.
3/3/0/0/0

[kaisermetal]

03/17/09
47th workout

Squat - 3 x 5 165lbs FAST, but the last set i think my form slipped.

Bench - 3 x 5 165lbs even warming-up with only the bar was hurting, so i decided to skip it.
0/0/0

Deadlift - 1 x 5 282lbs FAST tried using hook grip but the last rep was with the mixed grip.

[kaisermetal]

03/19/09
48th workout

Squat - 165lbs FAST still trying to improve form.

Press - 3 x 5 120lbs SLOW oh damn! second stall here.
3/3/3

Power Clean - 5 x 3 176lbs FAST PR i kept sometimes failing at the third rep, but i would do it again and clean it.[/QUOTE]

[kaisermetal]

03/21/09
49th workout

Squat - 3 x 5 170lbs wussed out
3/4/0

Bench - 3 x 5 165lbs
5/3/2

Deadlift - 1 x 5 286lbs 2 reps and the third felt glued on the ground.
2 reps

i think my time with SS is over, i'm tired from not making gains and not having support on the gym, i'll be searching for a powerlifting gym where i'll have partners that will help me on my squat/deadlift/bench.

edit: i'm thinking of replacing back squats with front squats, what do you guys think?

[kaisermetal]

New program!
SS Advanced Beginner
03/24/09
1st workout

Front Squat - 3 x 5 110lbs FAST PR form was pretty good, better start with lighter weights and keep the groove on!

Press - 3 x 5 120lbs busted my ass on the last rep but i did it :)

Chin-up - 4/4/3 first time doing chin-ups they are tough!

[kaisermetal]

03/26/09
2nd workout

Front Squat - 3 x 5 120lbs FAST PR

Bench - 3 x 5 165lbs
5/4/3

PowerClean 3 x 5 185lbs i guess i was too greedy.
3/2/2/1/1

[LCN]

Man your progress on PC is impressive.

I have failed at both 135 and 140... seems like I have to microload to a lowly 142.5.

[kaisermetal]

03/28/09
3rd workout

Front Squat - 3 x 5 125lbs FAST PR

Press - 3 x 5 125lbs
5/4/4

Pull-up - 5/3/3 i hope some i day i can get strong on pull-up!

[kaisermetal]

Man your progress on PC is impressive.

I have failed at both 135 and 140... seems like I have to microload to a lowly 142.5.

i'm happy at least something hasn't stalled yet!

let's see if i can reach 200lbs :)

[kaisermetal]

04/07/09
4th workout

Front Squat - 3 x 5 135 FAST PR

Bench - 3 x 5 150lbs reset it again.

Chin-up - 5/5/4 PR could feel my shoulder hurting on some reps.

DB Retractions 3 x 15 35lbs

DB Protractions 3 x 15 35lbs

Posterior Capsule Stretch

i've started dieselcrew shoulder rehab protocol because it's hurting again.

last week i tweaked my back and stayed all week resting, and this workout i could feel it again. damn i hate my discs.

i'm changing gym, i hadn't made any progress these months and i get too much traffic to get there, it's good for MMA but i'll do better at a gym near home.

[kaisermetal]

i feel depressed again, i feel as there isn't any strength left to move towards were i went, it seems so far away and tough.

I see better guys getting owned and i start to think: if they can't why did i think i could??

i feel like shit.

[K.Diesel]

Better guys? Give yourself some credit man! You've made good progress - don't give up now. It's not easy to get where you want to be, but it's only impossible if you quit.

[kaisermetal]

04/14/09
49th workout

Squat - 2 x 5 155lbs 5/3

Front Squat - 1 x 5 135lbs 4

Press - 3 x 5 120lbs 5/5/4

Deadlift - 1 x 5 220lbs
1 x 1 264lbs

Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch

super-set 3 x 15

Felt my back again while doing squats, god i hate my back.

Workout was a mess, my mind is a mess, i went out of the gym crying in despair, spent all night feeling like crap, even had suicidal toughts again.

Woke up today and realized it was obvious since i'm not lifting straight for weeks and i've been losing weight thus losing strength.

I'll start going to a psychologist see if i can get better from this depression, i will not fall on that dark hole one more time.

[kaisermetal]

got a terrible Acute tonsillitis this week, i got pain all over my body, headaches, fever, eyes feels like they are burning. So no lifting this week

[Rageriven]

You stalled at about the same points as me in the lifts. I switched to classic oly squats a while ago becasue i couldn't quite get them low bar ones sorted once i hit 95k.. i also cut martial arts for the duration of the programme, so still making progress with the weights with all that mma training is impressive.

I'm about to try the advanced novice programme too due to overwhelming strength loss.

Don't give up bitch:)

[kaisermetal]

So it's been almost half a year but i'm back to gym and happy like hell for it.

I`ve dealed a lot with the issues that led to my mental breakdown and i`m trying again one step at time to get on the right track.

I`m weighting around 195lbs and gained a lot of fat and my lifts went down, but let's give time some time.


At least is good to know that something is back on track and is of ultmost importance! lifting heavy!!

[kaisermetal]

02/10/09
6th workout

Front Squat - 3 x 5 123lbs FAST PR good arch on back

Bench - 3 x 5 145lbs 3/4/3

Deadlift - 1 x 5 190lbs FAST

[kaisermetal]

05/10/09
7th workout

Front Squat - 3 x 5 130lbs FAST felt really light

Press - 3 x 5 100lbs

PC - 5 x 3 150lbs FAST

[K.Diesel]

Kaiser - glad to see you're back on! Keep at it. Best wishes for success.

[kaisermetal]

07/10/09
8th workout

Front Squat - 3 x 5 135lbs FAST PR

Bench - 3 x 5 145lbs PR

Deadlift - 1 x 5 210lbs

FacePulls - 3 x 12 5lbs

i was impressive i broke lot of PR today, because i was so tired from training MMA on the morning

Today was the most ZEN training i ever had, the gym didn't have any lights so everybody was training on the dark, talk about cool stuff!

[kaisermetal]

Kaiser - glad to see you're back on! Keep at it. Best wishes for success.

it sure is good to be back bro! thanks!!

[kaisermetal]

13/10/09
9th workout

Front Squat - 3 x 5 136lbs PR SLOW

Press - 3 x 5 105lbs PR SLOW gonna start microloading.

PC - 5 x 3 155lbs FAST lost on rep on 2 set but was just poor groove.
3/2/3/3/3

curls - 3 x 8 25lbs

i barely made out of the workout, probably because of all the grapling i trained in the morning.

[kaisermetal]

15/10/09
10th workout

Front Squat - 3 x 5 138lbs SLOW PR almost failed at the last rep

Bench - 3 x 5 150lbs SLOW the spotter say he didn't help me, but stalled!

Deadlift - 1 x 5 220lbs SLOW it is good to dl 2 plates again!

FacePulls - 3 x 12 6lbs


maybe it wasn't the best ideia to lift after training like 2h30 of MMA but now i really believe in the power of FOOD, i stuffed myself with proteins and pasta and slept a lot and today i feel almost as new!

[kaisermetal]

17/10/09
11th workout

Front Squat - 3 x 5 140lbs SLOW PR

Press - 3 x 5 108lbs PR SLOW actually it was easier than last press workout

PC - 5 x 3 160lbs SLOW definitely stalled, maybe i was too greedy or sore who knows, gonna reduce to weights like microloading, next workout

3/2/2/1/1

curls - 3 x 8 25lbs

maybe it was a bad idea to train all sore from yesterday MMA training, i ate and slept like a horse and lost like 4 pounds from one day to another.

[misspelledgeoff]

maybe it was a bad idea to train all sore from yesterday MMA training, i ate and slept like a horse and lost like 4 pounds from one day to another.

I've taken a break from BJJ for several weeks now and am amazed at how much more productive my lifts are. gotta be careful as you can overtrain pretty easily.

[kaisermetal]

20/10/09
12th workout

Front Squat - 3 x 5 145lbs no wonder i failed forgot to microload
4/3/2

Bench - 3 x 5 150lbs SLOW
5/5/4

Deadlift - 1 x 5 228lbs SLOW hamstrings burned like hell. good form

FacePulls - 3 x 12 8lbs

[kaisermetal]

22/10/09
13th workout

Front Squat - 3 x 5 143lbs SLOW PR

Press - 3 x 5 110lbs a shame i couldn't do the last rep =(
5/5/4

PC - 5 x 3 155lbs felt my shoulders tendonitis, maybe i'm yanking the weight not powercleaning it, wussed out in the middle.
2/3/1/0/0

curls - 3 x 8 25lbs felt light, time to move to heavier weights.

[kaisermetal]

24/10/09
14th workout


went to train at a friend's gym and it didn't have any decent equipment.

Front Squat - 4 x 10 48lbs db

Bench - 4 x 8 35lbs db

Deadlift - 1 x 5 233lbs SLOW good form.

FacePulls - 3 x 12 8lbs

overhead triceps - 3 x 8 25lbs db

ended using most dumbbells and doing deadlift with a freaking curl bar, it was so tiny, i had to grab on it edges to deadlift and was one hell of a freak workout!

[kaisermetal]

27/10/09
15th workout

Front Squat - 3 x 5 145lbs SLOW
5/4/4

Press - 3 x 5 110lbs actually it felt easy!

PC - 5 x 3 155lbs improved from last session
3/2/3/3/1

curls - 3 x 10 25lbs added 2 more reps to each set, maybe next workout i can add some weight.

Today was a surprise, in the middle of the squat a guy came to ask me about the front squat form and he ended up to be doing Starting Strength too, that blew out my mind, since it`s hard to meet someone who squats around here at this gym, and it`s the first person ever that i met at Brazil that knew about SS!!

I`m excited, probably a new training partner!!

[kaisermetal]

29/10/09
16th workout

Front Squat - 3 x 5 145lbs STALL don?t know what happened, simply couldnt get past the first rep, maybe i'm not sleeping enough or eating.

5/1/1

Bench - 3 x 5 150lbs SLOW finally broke the plateau


Deadlift - 1 x 5 238lbs maybe i was too greedy, could only pull 3 reps definitely going to microload

overhead triceps - 3 x 8 - 30lbs

FacePulls - 3 x 12 8lbs

[kaisermetal]

silly me!

i went to train on saturday and didn't knew that the gym closed at 19h so i only had 15 minutes to train.

i went directly to the rack and start back squatting while paying attention to my form, and got a good feedback, maybe in the future i can add again back squats.

[kaisermetal]

03/11/09
17th workout

Front Squat - 3 x 5 145lbs dang 3rd stall, time to reset it =/ maybe i'll record my form for next workout to see if everything is on track.
5/5/4

Press - 3 x 5 112lbs first stall on the press, but again in happy with the results
3/4/4

PC - 5 x 3 155lbs 3rd stall time to reset it.
3/3/2/1/1

curls - 3 x 10 25lbs felt really heavy on the last set

[kaisermetal]

so it changed server and i lost my recent workouts record hehehe the worst part is that i don't have a good memory to post it all again.

[kaisermetal]

i pulled something on my lat almost a week ago and i'm not able to train.

Yesterday i was pissed and did lot of clean and jerks, push-ups, chin-ups and it's gotten worse, today i'm going to the doctor.

[kaisermetal]

My lat was still hurting but i got the doc's avail to lift if it doesn't hurt
Today i decided to do a heavy deadlift workout working on singles.

17/12/2009

Squat - 3 x 5 176lbs with belt went good.

Deadlift - 1 x 5 242lbs good form.
264lbs 1 rep, from here on i was using my belt.
286lbs 1 rep
294lbs 0 rep couldn't pull it from the ground
286lbs 0 rep couldn't get past the knee
264lbs 2 reps went for a double
264lbs 1 rep screamed high on the top =)

Alternate Curls - 31lbs 3 x 8 the funny thing i'm left handed and my left arm always fatigues before the right arm, i can do like 2 more reps on the right arm than the left arm
8/8/7

Face Pulls - 4 x 12 15lbs put one more set this time.

[K.Diesel]

Hope your lat heals soon. Plus I'm glad you will continue to update your log on this board.

[kaisermetal]

sure is man. You guys with those big lifts inspire me!

[kaisermetal]

18/12/2009

Squat - 3 x 5 180lbs went good. Tried a 4th set and got smoked on the 2nd rep

The gym was closing and my lat was hurting so i couldn't do anymore exercises.

[kaisermetal]

if you guys are wondering i've been on vacation at vegas. came to USA to watch UFC.

And did like 2 trainings sessions, they only had dumbbells that were light so i did high reps and i am really trashed.

[kaisermetal]

pulled my back deadlifting yesterday damn it

went 246lbs for 5 reps

on the 4th rep i felt my back hurt really bad

i was deadlifting sumo style.

i think it was a bad ideia to lift after 2 trainings of mma on the day

[kaisermetal]

in case you guys are wondering where i am right now, i`m at curitiba solving some HUGE PROBLEMS in my life.

Thing is, the girl got pregnant and don`t want to abort.

I`m not being able to train since that injury on my back, but today i got on gym.

They didn`t have any places to squat so i decided to do only the bench, press and triceps.

Bench Press - 160lbs 3/5/5
the first set felt heavy but after that i think i could`ve gonna for a 4th set.

Standing Overhead Press with DB - 35lbs 5/5/8 felt really easy should`ve upped the weight

Triceps Rope - the weights didn`t have numbers but it was a challeging set

8/8/6

Pushups - 10/11/failure

i`ve been eating a lot of shit and hit a whooping 217lbs on the scale.
I`m paying much more attention to what i eat, trying to cut the starchy carbs on wrong times.

TOWARDS 236LBS!!! Then after i reach a good strength level i`ll try losing some of this fat, with sprints and better nutrition

[kaisermetal]

Deadlift - 244lbs Went nice and easy.
Barbell Row - 135lbs 8/8/7/6 first time doing these so i focused on technique.
Pull-ups - bw 8/7/7/4
Shrugs - 135lbs 8/8/8/8
Alternate Hammer Curls - 35lbs 8/8/6

[kaisermetal]

Squat - 3 x 5 185lbs used belt and felt really tight and safe.
Bench Press - 3 x 5 163lbs went smooth.
Deadlift - 1 x 5 250lbs felt my back on the 4th rep and used the belt and ok
2 reps 264lbs
1 rep 286lbs
0 rep 295lbs
Face Pulls - 3 x 12 15lbs definetely gonna up the weight.
Alternate Hummer Curls - 3 x 10 31lbs went good, my fore-arms were smoked on the last set. time to up the weight.

I`m really curious about trying Wendler 5/3/1 maybe i`ll change to it once i finish the book.

Weight around 216lbs

[gordonrumble]

Hope the whole kid thing goes okay.

[kaisermetal]

monday she`s gonna do the DNA test.

and big news, on tuesday i`m gonna have lunch and on the afternoon train with Mauricio Shogun, if everything goes well, my coach is gonna train him for the Lyoto Fight and sign a contract for 3 fights, and i`ll end up being his sparring somtime. Need to lift like a HORSE!!!

[kaisermetal]

GOD!

METALLICA SHOW TRASHED MY BACK.

starting this week i`ll start wendler 5/3/1 program!

[kaisermetal]

Squat - 189lbs 3 x 5 3/5/5 Added belt on 2nd set
Press - 110lbs 3 x 5 3/5/2 wussed out, my left shoulder started hurting
Cable Triceps PressDown - 20lbs on the stacks 3 x 8 first 2 sets did 8 and the 3rd set went all out

the gym closed and i didn`t had the chance do to powercleans but i was thinking of dropping them anyway

[kaisermetal]

04/02/10

Deadlift - pulled several singles with 272lbs
GoodMorning - 3 x 8 88lbs
BarbellShurgs - 3 x 8 155lbs
Face Pulls - 3 x 12 19lbs
Alternate Hummer Curls - 3 x 8 35lbs

[kaisermetal]

Today i decided to just TRASH my chest. And tomorrow i`ll be a sorry sore dude.

Bench Press - 3 x 5 - 171lbs 4/3/1
Db Press - 4 x 5 - 45lbs
Close Grip Bench Press - 5 x 8 114lbs
Inverted Grip Bench Press - several sets for like 8 reps. It`s funny i did a lot of these and tried doing 155lbs on the normal bench press and was tired, but i could do more lots of sets in this one
Flyes - 2 x burn-out with decreasing weights

[kaisermetal]

08/02/2010

Squats - Ramped weights up to 220lbs and did several sets of singles.
Assisted Pullups- 3 x 10 with focus on my lats to see if it heals faster.

[kaisermetal]

09/02/10
Press - 3 x 5 110lbs went easy i didn`t think it was gonna be this easy.
DB Press - 3 x 8 48lbs 8/8/5
Back Extensions - 4 x 12
Pinwheels Curls - 3 x 8 39lbs

[kaisermetal]

first week since i`ve started eating better foods and dropping some junk food.

lost 1.3 inches =)

waist at 42.5 inches

weight at 215lbs

[kaisermetal]

12/02/10

Squat - 194lbs 3x5
Bench - 165lbs 3x5
Deadlift - first 2 reps was 264lbs last 3 was 255lbs
DB Pinwheel Curls - 39lbs 3x8
Facepull - 20lbs 4x12 time to increase the weight
Triceps Press - 39lbs 3x8 last set was a burn-out

What a kickass workout, everything went all right!

[kaisermetal]

17/02/10

Squat - 3x5 198lbs
Press - 3x5 115lbs felt REALLY easy, i really don`t understand why my press shoot up so suddenly but whatever, i hope it keeps this way.
Db Press - 3x8 45lbs 7/5/4 really tired
Pinwheel Curls - 3x8 39lbs
Leg Press - 4x8 352lbs
Cable Shoulder Lateral Raise - 5lbs 3x8

[kaisermetal]

19/02/10

Squat - 3x5 202lbs 4/2/4 used belt on my last set. GOT PISSED and did
5x3 198lbs

Bench - 3x5 167lbs 5/4/4 stalled =(

Deadlift - 1x5 259lbs perfect, did all reps with sumo style and screamed like and animal in the last rep in order not to let the bar down

Triceps Press - 4x8 38lbs

1 arm shrug - 3x8 66lbs doing that to try to get my traps even.

Today i got in the zone, it was just me and the squat, i was SO TIRED after squatting that i tought i was going to make it alive to bench press. Then i pulled those deadlifts and wow what an animal.

MIND OVER BODY!

[kaisermetal]

2nd week

weight at 215lbs

waist at 42.5

guess i am not good at this fat loss stuff.

[kaisermetal]

Squat - RM PR 234lbs
Press - 3x5 115lbs PR
Cable Delt - 4x8 5lbs
DB lateral raises - 4x8 22lbs
Assisted pullups - 2x8
Machine Calves - 4x10 33lbs(almost maxed the machine)
Pinwheel Curls - 3x8 39lbs my forearms were FRIED

[kaisermetal]

Cable Neck - 3x10 4lbs started training my neck, i hope not to get to stiff.
Bench - 3x5 167lbs broke the plateau PR
DB Incline Press - 3x8 48lbs 8/8/6
Skull Crusher - 2x8 88lbs
Triceps Press - 4x8 39lbs
Assisted Dips - 3x8 For the first time my shoulder didn't hurt, guess that means GO!

[kaisermetal]

24/02/2010

Deadlift - 1x5 262lbs I've been sumo deadlifting for a while, used belt.

Machine Row - 4x8 135lbs made my back sore as hell

PinWheel Curls - 4x8 39lbs i don't know if i did 4 or 5 sets, bad memory.

FacePull - 4x12 22lbs, maybe i should try looking higher while doing this, sometimes i noticed i'm not pulled all the way, but instead i am moving my neck forward.

Assisted Pull-ups - 3x12 12/8/5 no wonder i burned out, i did lot more reps.

[kaisermetal]

26/02/10

Bench Press - 170lbs PR for the first time i did the rep one after another real qiuck, i mean i was giving too much time between reps, now it feels easy.

Press - 120lbs PR

DB Incline Bench - 48lbs 8/6/5

Lateral Raises - 26lbs 3x8

Assisted Dips - 3x12

Triceps Press 4x8 39lbs time to move the weight up.

Ended up doing bench and press workout together, but no more, couldn't do the isolations properly. Tomorrow is squat!

[kaisermetal]

27/02/10

Squat - 3x5 202lbs the last set was hard but made it through.

Barbell Lunge - 4x8 135lbs(only the barbell)

Machine Calves - 4x12 33lbs maxed the machine =)

Glute Cable - 2x8 22lbs was just testing the machine

Neck Bridges - 4x12 now i'm gonna get a BIG neck

[kaisermetal]

28/02/10

Went to the gym to do cardio but couldn't hold and ended training chest and triceps. Mainly did just to test my maxes on the machine

Machine Bench - 25lbs(almost maxed) 4x5
Pec-Dec - 25lbs 4x8
Dips - 2x15
Triceps Pressdown - 4x8

Damn my fat loss don't work, i'll start cutting all carbs on monday

[kaisermetal]

Crap i should have known that doing 3 trainings yesterday was too much, i can't barely move my upper body without pain, today will be all rest. Some sauna and jacuzzi.


I even did some cardio on the morning with some pull-ups 4 sets of 12/10/10/10

[kaisermetal]

Today is a happy day, i completely changed my nutrition for one week and DIDN'T lose a single LB of fat, BUT.... I've achieved a objective i've had since i was small.

I measured my arm today and i officially have 15.7 inches(40cm) YAYYY


i'm resting all week from lifting because i've been grappling a lot. Starting on Monday i'll be back emphasizing lifting.

[kaisermetal]

Finally my fatloss took-off(well after eating rice with chicken every meal that`s what i was hopping it would happen), walking around 215lbs lost 2cm on the waist.

Tested my RM this past week, on monday i`ll start Wendler's 5/3/1

Squat 233lbs
Deadlift 277lbs
Bench 190lbs
Press 145lbs

Everything was done without chalk and belt

I'm pretty happy with my overall results, but my squat is still my worst lift

[kaisermetal]

Today I've started Wendler's 5/3/1

Schedule will be:

Tuesday: Press
Wednesday: Deadlift
Friday: Bench
Saturday: Squat

Press - 5 with 88lbs
5 with 100lbs
8 with 110lbs

Assisted Dips - 5x10

Assisted Chin-ups - 4x10

felt my left shoulder hurting(read infraspinatus), damn it right on the first day. The first sets of dips required some prior stretching after that the shoulder got better.

[kaisermetal]

moving to a new thread, SS is over, Now i'm doing 5/3/1

http://startingstrength.com/resources/forum/showthread.php?t=15751

[kaisermetal]

btw i'm on body recomp right now, fuel your car style(i made that name, it's just that i focus ALL my carbs on pre and post training meals or shakes) , i don't eat carb on non-training days or at least try to keep it under 30g

I've thrown my scale away and i'm only focusing on gaining/maintaining lifts poundages and measures trough tape.

Last time i checked my bodyfat i was around 222lbs with 25% bf.
My waist was around 43

I always measure my waist on saturday, i'm already feeling fatloss, because i can finally use my belt again.

Along with the WeightLifting i'm doing MMA training almost all days, with 2 sessions of sprint per week, and if i'm bored i'll do a light cardio session if it doesn't affect my recovery.

I take sunday as the full recovery days(that means PLAIN REST, not any kind of heavy exercise)

I'm also allowing around 4/5 cheat meals per week, normally i eat all day on saturday that's my most difficult day(read SQUAT DAY）, because i plain suck at squatting.

Also i'm living my dream, i train full time, and i'll be moving to Japan for one year to study and fight.