Beastmaster's log

[beastmaster103]

I've been reading up on this forum as well as SS and Practical Programming from Rip. I have lifted weights on and off for about 7 years. Unfortunately, injuries, stalling points, and a recent lack of time have deterred me being able to work out as much as possible.

I have been consistently going to the gym for the last couple of months and integrated the beginner's routine about 2-3 weeks ago. I'll post a link to my actual spreadsheet, that may be useful to others that are starting out from the bottom in a day or so.

I had to modify my form and technique, since I realized how much I was lacking on most of my lifts. But, with that being said, my routine was as follows:

3 days/week, with a four workout rotation, straight out of SS:

1. BS 3X5; Press 3X5; DL 1X5
2. BS 3X5; Bench Press 3X5; Pullups 3 sets to failure
3. Same as 1
4. BS 3X5; Bench Press 3X5; Chins 3 sets to failure

Initial Weights for the work sets:
Back Squat - 155 lbs
Press - 115 lbs
Bench Press - 145 lbs
Deadlift - 185 lbs
Chins/Pullups - around 3 reps, at best

[beastmaster103]

I've attached workout spreadsheet. If anyone wants a copy, feel free. I have class tonight, but I may skip it so I can workout.

[kaisermetal]

I have class tonight, but I may skip it so I can workout.

I've done that a lot in the past. =) I would go to class but i would get so eager to train that normally i dumped it.

[beastmaster103]

11/20/08

Back Squat 45X5 130X5 165X4 200X2 235X5X3 (PR)
BB Bench Press 45X5 110X5 140X4 170X2 200X5X3 (PR)
Pullups 5,3,3

Did some weighted hypers & situps as well. I'm looking forward to saturday and taking the squat to 240, press to 140, and deadlift to 285.

[beastmaster103]

11/24/08

I am a little pissed that I missed a few days, but the personal life has been taxing.

BS
5X45
5X130
5X170
3X205
5X240X3 (3 sets) - PR - tough, but felt good. 245 for next workout.

Press
5X45
5X75
4X100
3X120
5X140X3 PR (3 sets) - I was unable to get the fifth rep on the third set...I am not sure if I'll take it up 5 lbs, or leave it alone for the next one.

Deadlift
5X45
5X155
5X200
3X235
5X285 PR - It was tough, but I felt like I could do more...moving to 295 for next dead workout.

weighted obliques

[beastmaster103]

11/28/08 - Saturday

Back Squat
245 - 5 X 3 PR - These were tough, but I felt like I could have done one or two more reps on my last set.

Bench Press
205 - 5 X 3 PR - I was worried about these because I really struggled on my last set at 200 lbs., but was able to power the final set.

Chins
5, 3, 3 - This is an improvement from the last workout involving chins, where I managed only 5, 2, 2...but I still have a ways to go.

Weighted incline situps and reverse hypers afterword.

[beastmaster103]

12/4/08 - Thursday

I'm embarrassed to admit that I had not been to the gym since last Friday, but such is life...

10 min warmup on the elliptical

Back Squat - 250 - 5/5/5 PR! This was a major struggle, but I still felt like I could have pushed another rep out if I had to. I attribute it to the layoff between workouts.

Press - 145 - 5/5/5 PR! - I took the advice of contrail and lowered the number of warmup reps ramping up to the work sets. The only rep that was tough was the fifth one on the third set.

Deadlift - 295 - 5 PR! - This is always taxing, but I know I can do more. The hook grip absolutely destroys my thumbs, but I have no slippage on my grip during the work set. I may consider the alternate grip or straps, but at this point I'll stick with the hook, until I can no longer bear it. I can handle the sore thumbs - they usually feel 100% in a day or two, anyways.

Did some oblique work on the hyper bench as well.

[Locutus]

Deadlift - 295 - 5 PR! - This is always taxing, but I know I can do more. The hook grip absolutely destroys my thumbs, but I have no slippage on my grip during the work set. I may consider the alternate grip or straps, but at this point I'll stick with the hook, until I can no longer bear it. I can handle the sore thumbs - they usually feel 100% in a day or two, anyways.

I'm having good success with the hook in the high 300's, and don't even feel the soreness anymore (unless I do something like a static hold), so I bet you can stick with the hook for a loong time. I personally also think the hook makes the actual deadlift easier, since the bar stays closer to your body.

[beastmaster103]

Thanks Locutus - I'm shooting for 305 today.

Saturday - 12/6/08 - I was not feeling it today. I overdid the oblique workout and my sides were burning with the smallest movement I made. In addition, I was sitting the wrong way on my couch while working on a take-home exam for grad school, and it absolutely made my back very sore. So, with that being said, I still tried out the workout, but struggled mightily with the back squat:

Back Squat - 255 - 3/1/X - I was worried that I may do something stupid and hurt myself, so I stopped after 1 rep on the second work set. My side and lower back was sore, as well as a pain I had all the way down my right side of my right quad during each full squat. I'm shooting for 255 on Monday. And - BTW - I feel a lot better this morning, so it should be a successful workout.

Bench - 210 - 5/5/5 - PR! The last rep was an extreme struggle, but I was able to lock out the elbows. Up to 215 next time...

Pullups - 6/3/2. The first set was great - got my highest reps yet. It seemed to burn me out on the last two. Oh well, I'll hit it hard on Monday.

I didn't do anything else because of my overall body pain in my obliques and lower back. It was pretty brutal at the time.

[beastmaster103]

12/8/08 - Monday

10 minute warmup on the treadmill

Back Squat - This has been a struggle the last couple of weeks, but I was able to pull through. I am going to have to do one (or more things) in the future: eat more so that I have more fuel to burn or take greater rests between the work sets. 255 - 5/5/5 PR! These sets are pretty taxing and it takes me a while to complete five reps at this weight.

Press - Banged this one out - another PR, and one of my favorite exercises. I haven't seen anyone else do this and I feel it is one of my strengths. 150 - 5/5/5. Last rep on last work set was tough - my whole body shook - literally - while I was able to lock elbows.

Deadlift - another PR! This one, as anyone knows, is always tough, but rewarding. 305 - 5/5/5. Still maintaining the 10 lb jump per workout, which is nice. Although there was a dude opposite of me that DL'd somewhere around 550 or so. I was impressed - 5 plates on each side plus some small nickel and dimers. It's something to shoot for...I want to reach 500 on the dl...maybe 600 if I keep at it...for a WHILE.

Did some weighted obliques with lighter weight than last time (so I won't be in such crippling pain) on the 45 degree hyper. I won't be back until Thursday - I've got the last two days of grad school classes before the break.

[beastmaster103]

12/13/08 Workout

My membership at the local gym runs out at the end of January, so I tried out a free trial workout at LA fitness a few miles away. Ultimately, the place is brand new, but I really dislike it. It is too "nice." In addition, for its size, there is only one squat rack in the entire place. They do not have a straight pullup bar anywhere in this place. Ultimately, I'm staying where I am, and won't pay money for this place.

Squats - 260, 5/5/5, PR! As usual, this was a struggle. I've notice additional pain in my right shoulder during this workout. I think it is because of the close grip required by SS. I had to widen my grip - it lessened the pain in the shoulder greatly.

Bench - 215, 4/5/4 - Will retry this weight next time. I'm very unhappy with this. The new gym has a vertical rack, instead of angled, which ruined my first set. I hit one of the pegs on my 2nd/3rd rep. I think I may need a spotter from here on out.

Chins - 6/5/3 - By far, my best overall numbers. I had to utilize a dip/pullup piece of equipment by gripping the actual frame.

The 45 hyper was broken, so I did some good mornings with the bar and light weight. Ended with some weighted situps. The good mornings definitely caused the hammy to be tight.

So, my right shoulder and hamstring are both sore. I'm going to gut it out and go for 265 on the squat tomorrow.

[beastmaster103]

12/15/08

Still sore from Saturday, but I gave it a go. One of my worst workouts since I starting the beginner program. It was frustrating but I may need to reset on the squat soon. I'll try it one more time at 265 and see if I can move it up to 270.

Squats - 265 4/2/- I was still very sore and didn't want to chance a third set. Will try 265 on Wednesday.

Press - 155 4/5/4 - I was very close to gettng my PR...but will definitely go for it next time.

Deadlift - 315 5 PR! This was definitely tough, but I am excited to be over three plates and will attempt 325.

Did some weighted oblique exercises and went on the rowing machine for about 10 minutes.

[beastmaster103]

12/18/08 - Thursday

Warmed up on the rowing machine for about five minutes

I have had consistent pain in my right shoulder - I think it is due to the close grip for back squats. I've also had consistent pain down the outside of my right quad - this intensifies when squatting, but I've done my best to work through it. Ironically, there is zero shoulder pain when doing any other exercise, including bench.

Back squat - 265 - 5/5/4 - The squat workout has been extremely taxing, agin. I was afraid if I attempted a fifth rep on the final work set that I would have passed out. I am going to reset back 10-15% and work my way back up past 265.

Bench Press - 215 - 5/5/5 PR!! The first set was a struggle, two wasn't bad, and three went over well. I had a spotter in-waiting for the last set, but he was not needed. (Purely psychological, but I think it helped to know I could go balls to the wall and not drop the bar on my chest.

Pullups - 5/4/3 - Highest number of reps in three sets so far. I still have a ways to go...

Supp exercises - 2 sets of barbell curls at 95 lbs; weighted situps, weighted hypers.

I'm not sure what I'm going to do about the shoulder and leg pains, but so far, it has just been uncomfortable.

[beastmaster103]

12/22/08 - Monday

Started with 5 minutes on the rowing machine as a warmup.

This past weekend, I came to the realization that my IT band on the outside of my right thigh has been aggravated. I have been stretching it as much as possible, but it hurts more after that. Anyways, that has been a consistent problem for a couple of weeks - it will (hopefully) go away as I stretch that area daily.

Back Squat, after a reset - 235 5/5/5
Press - 155 5/5/5 - PR! I was definitely happy with this one. I am excited to increase the weight and see how much longer the linear progression will continue.
Deadlift - 325 - 5 PR! I struggled at this weight because of two things: experimenting with a standard overhand grip (not the thumb grip) and the lack of chalk in the gym last night. After 3 reps, I switched from OH to thumb and banged out the final two. I feel the same way about this lift as I do about the press - how much higher will I be able to progress on the beginner program? I've never stuck with DL's long enough to get to this type of weight.

Ended the workout with a little bit of oblique exercises.

I'll be heading back on Christmas Eve...hope everyone has a Merry Christmas!!

[beastmaster103]

12/26/08 - Friday

5 minute warmup with the rowing machine

This is my second workout after my squats reset.

Back squats - 240 - 5/5/5

Bench Press - 220 - 5/5/5 PR! Last rep of last set was a struggle. I had a spotter and stalled about midway up. He probably assisted me for a 1/2 sec before I drove the bar all the way through. I'm going to move to 225 regardless, but I should only recognize 4 reps...

Chins - 5/4/3

Weighted hypers and situps - 2 sets of 10 for each

2 sets of barbell curls at 95 lbs at the end, just to mix things up.

all in all, the IT band is still hurting on my right leg. The right shoulder still hurts, but only during back squats. I've widened my grip to ease the stress on the joint. I feel zero pain during the press and bench, so that is a good thing. I'll be back at it Monday - have two different family Xmas parties to attend and am not looking forward to either.

[beastmaster103]

12/30/08 - Tuesday

The pain in my right leg from my IT band has not lessened. As I attempt to stretch it (after listening to recommendations from my brother in-law, a DO) the pain increases significantly. So, I have still tried to squat every day in the beginner routine. I'm going to have to alternate between back and front squats to ease the stress I've been placing on my right quad. I'll begin to utilize the front squat during the day I deadlift. Okay...here what I accomplished...

Back squat - definite pain on all sets in the right leg. 245 - 5/5/5
Press - 160 5/5/5 PR! I've been very happy with my gains in the press and know that 200 is a attainable goal.
Deadlift - 335 - 5 PR! - This was the toughest deadlift yet, but I was able to make it through. The thumb grip is effective, but kills my thumbs. It was tough to button my shirt this morning (12/31) while I got dressed for work.

Supplemental Exercises - Weighted Obliques on 45 degree hyper - 20 lbs, 10/10. Tricep extensions on pulley - weight said 120 X 10, 140 X 10, but I am not sure what it truly represents.

[kaisermetal]

IMHO don't try to work OVER your injury, remember the goal is to get stronger the weight doesn't matter it's just the means to the goal,if you worsen the condition you will be MORE TIME away from the gym, i spent almost a year away from any sports because i always tried to work over injuries.

Your body is your best coach, he knows what is best for you, take a week off, put some ice, enjoy the new year!

[beastmaster103]

1/3/09 - Saturday

As I previously mentioned, I am going to start to work in front squats to take a bit of the stress off of my IT band on my right thigh.

Front Squat - 135, 5/5/- This was my very first attempt at front squats and I am still getting the form perfected. After re-reading SS this morning, I have found that you should taper your reps from 5 to 3, but maintain the three sets. My wrists were really sore after these sets (and warmup sets). I am going to have to take a wider grip to ease the pain...they just aren't flexible enough.

Bench Press - 225 5/5/5 PR! Banged out all of the reps, especially on the last set. I'm very pleased that I finally got back to two plates on each side of the bar.

Pullups - 5/3/3 - Not sure why I haven't increased on this, but I'll keep at it.

[beastmaster103]

1/7/09 -

Front Squats - 135 - 3/3/3 - This exercise absolutely destroys my wrists...I re-read the info in starting strength about it, but it is no use. Both were hurting when I began the...
Press - 165 - 5/4/3 - My first REAL stall on the Press. I am confident that I'll get past this the next time around. Damn front squats.
Deadlift - 345 - 5 - PR! As always, I keep thinking I'll never be able to lift the weight for five reps, but I'm still able to do it. However, on the work set, this is the first time I used the alternated grip, due to the weight itself. The hook grip had been destroying my thumbs, so I felt good in this form.

Did weighted obliques on the 45 degree hyper equip.

I have not been there since (1/12/09). I will attend tomorrow, since I have class tonight. I can't complain - I was in attendance as the Steelers made it back to the AFC Title game last night!!!

Hopefully, I won't be too far gone on Tuesday...

[beastmaster103]

1/16/09 - Friday

I've slacked on the workout and was able to make it back this past Friday.

Back Squat - 245 5/5/5 - Moving back up after the first reset
Bench Press - 230 5/4/4/ - I think I could have gotten 5 reps on the second workset, but I didnt' have a spotter until the final set.
Chins - 5/3/3 - A little disappointing, but it has been over a week.

Weighted situps and hypers.
DB Curls - a set with 40's and a set with 45's.

The IT Band pain was there, but it wasn't as bad as before. I accredit that to the week layoff. I'm looking forward to Monday, so I can go for 355 on the deadlift and hitting 165 on the press.

Oh, and Go STILLERS!! After attending the AFC championship, my only means of communication are non-verbal, since my voice is still shot on Monday morning.

[beastmaster103]

1/21/09

The combination of an expecting wife, busy job, grad school classes, and Steeler Playoff games have taken its toll on my workout schedule. I finally made it back to the gym on Wednesday, and was disappointed with the results. I expected a bit of regression, since it has been over 2 weeks since I had attempted the press and deadlift, but the deadlift was disappointing...

Squat: 250 - 5/5/5; The amount of rest I've had between my last couple of workout has really helped ease the IT band pain. I'm still not entirely sure how to effectively stretch/rehab the area while maintaining a consistent squat workout. Moving up to 255 next workout.

Press: 165 - 5/5/3; This was a struggle and I just knew it would be. The layoff since the last press exercise hurt me on this one. I've missed the last two worksets at this weight, but I am going to attempt this one more time before I reset. As long as I get this workout in early next week (Mon/Tue), I should be able to hit this weight and move up to 170.

Deadlift: 355 - 1; I did the same warmup as always and, just like my last deadlift workset, incorporated the alternate grip for the final set. It just didn't feel right...when I pulled the weight up, I felt off-balanced, and the side of my body with the reversed grip was the last to complete the rep. I didn't want to chance an injury, so I stopped. I am going to reset this back 10% and switch to 5 lb increases. I had been increasing the weight at a 10 lb clip...the stall had to come sooner or later.

Supplemental Exercises:

Obliques - 25 lb exercises of the hyper bench, as well as 55 lb exercise standing.

Reverse Curls utilizing cable weights for triceps - 2 sets of 8-10 (didn't really keep track).

[beastmaster103]

1/24/09 - Saturday

Back Squats - 255 5/5/5
Bench Press - 230 5/5/5; the last set was a struggle, and the guy spotting me absolutely sucked, but I was able to pound it out. PR!
Pullups - 5/3/3; these have been sorry, but I don't have the time to "grease the grove" and attempt pullups/chinups all day long.

Assistance Exercises: Weighted hypers & situps, along with dumbbell bicep curls.

[beastmaster103]

I've been MIA since grad school and the birth of my daughter occurred in the last couple of months, so I am starting anew (unfortunately). My lack of much - if any - physical activity, has created a minor weight gain. I am presently at about 230 lbs, and have lost whatever strength gains I possessed in early 09.

Back to the grindstone...starting it slow, so I am able to function:

5/14/09

BS: 150 - 5 X 3
BP: 135 - 5 X 3
Chins: 4, 2, 2
Situps and weighted hypers, as well as some tricep extensions

I finished off with 25 minutes on the elliptical. I know that is not part of the SS regimen, but I need to incorporate some cardio. This may retard the gains in strength, but I'm willing to take that chance.

I'll definitely keep my gains in exercises to 5 lbs per workout, except in the deadlift, which will start at 185 and move upwards in 10 pound increments.

It is good to be back...and I hope I can remain dedicated.

[beastmaster103]

A few workout updates...man, I'm weak and need to get back to a minimal level of respectability.

5/21/09 BS - 155 - 5X3; Press - 95, 5X3; DL 185 X 5; did some oblique, bicep and forearm supplementals

5/23/09 BS - 160 - 5X3; BP 145 - 5X3; Pullups - 3,2,2 (pathetic); did weighted hypers and situps, as well as tricep supplementals

5/26/09 BS - 165 - 5X3; Press - 100, 5X3; DL 205 X5; did some oblique, bicep and forearm supplementals

slowly, but surely, I'm increasing the weight. After the first two workouts, the soreness has dissipated, which is kinda nice. To appease the wife, I've incorporated cardio after some workouts, which is a no-no by any Starting Strength disciple. However, my cholesterol is borderline and my bodyweight caused me to get a crappy life insurance rate. So...I'll sacrifice some minor strength increase delays for staying alive and not being in the doghouse.

I hope I'm not a total slob when the family heads to the beach in early August...my fingers are crossed.

[beastmaster103]

A couple more workouts

5/29/09 - BS 170 - 3X5; Bench - 150 - 3X5; Chins - 4,3,2 (weak)
Supplementals - 2X12 weighted situps (15 lbs) on a exercise ball (back is sore); hypers - 25, 2X12; Tricep extensions, 100, 2X8

6/1/09 - BS 175 - 3X5; Press - 105 - 3X5; Deadlift - 225X5
Supplementals - Side bends - 40lb db, 2X12; Bicep BB Curl - 85 X 8, 5; DB wrist curls - 45; 8X2
Ran 20 minutes on the treadmill doing some "finish line" spring bullshit. It was actually pretty taxing.

I'm feeling better and getting back into the swing of things, but I do not want to ever sacrifice my form on the BS or DL for heavier weight.

So far, so good...hopefully I'll get to 200 press, 300 bench, 400 squat, 500 deadlift. Those are some shortterm goals for now.

[beastmaster103]

Oh, and Let's go PENS. We need a victory to get back in the race to the Cup.

[beastmaster103]

6/6/09

BS - 185, 5 X 3
Bench - 160, 5 X 3
Pullups - 4, 2, 2
Assistance Exercises: Hypers - 25, 2 X 12; Weighted Situps - 20 - 2 X 12; Rope tricep extensions - 100 (on machine), 2 X 8

Cardio - 20 minutes on treadmill utilizing endurance workout.

[beastmaster103]

I recently purchased a power rack, 7' (1200 lb test) bar, 385lbs of Ivanko plates, and a weight tree to store the weights. I have started to workout at home in the downstairs, doing squats, deads, chins, pulls, and some other misc. exercises. I do not have a utility bench, but have been looking around for a decent one.

Needless to say, it is great to be able to workout from the confines of one's home. It sucks to not have a bench, so the chest and shoulders have suffered a bit. I anticipate getting one quite soon, though.

As for utility benches, I'd like to know what others would recommend. My only requirements are that it fits within the power rack and has the ability to incline up to 90 degrees (or very close, like 80 degrees). It also must be sturdy enough to have at least a 600 lb capacity (including body weight).

I am in the process of getting some rubber mats and plywood to sturdy up my floor. After that is in place, I'll bolt down the power rack through the mats and plywood, into the concrete floor beneath the carpet.

My most recent lifts:

Squat - 185
Dead - 185

I will be shooting for 195 and 205, respectively, this evening.

Damn, I need a bench...

[beastmaster103]

11/20/09 -

I was able to squat and DL on the 16th.

Squat - 195 X 5 X 3

DL - 205 X 5 X 1

Tonight, until I get a bench, I'll be attempting 205 and 215, respectively.

[beastmaster103]

11/23/09 -

BS - 205 X 5 X 3
Dead - 215 X 5

Bicep BB Curl - 95 X 8, 100 X 4

Moving up to 215 for BS and 225 for DL this evening.

Should have the new bench at home in a week or so (fingers crossed).

BTW, Stillers shit the bed at KC, as well as the rest of the AFC North...sad.

[beastmaster103]

12/27/09 -

Finally got my adjustable bench!! After a difficult 2-3 hours of putting it together without any instructions, I was ready to test it out.

BS - 3 X 5 X 215 - up to 225 next workout

Bench 3 X 5 X 155 - up to 165 next workout

I am unable to fully complete chins or pullups as my ceiling is too small. It has been a long while since I was able to bench, as I had cancelled my gym membership.

I'm heading to the Pitt-DePaul game tonight and will be doing BS, seated military press (unable to fully extend the arms while standing), and deadlifts on Tuesday, 12/28. It is good to be back.

[beastmaster103]

12/29/09

BS - 225 X 5 X 3 (call it a new PR, since I am moving up from a layoff) - up to 235 next time. I've been using my new Inzer belt the last two workouts and I must say, it is a great addition. I feel much more confident as the weights are now increasing over my current bodyweight.

Military Press - Must do seated, because my ceiling won't allow a standing press - 105 X 5 X 3 - Up to 115 next time

Deadlift - 265 X 5 - PR, up 10 next session

Did a few dumbbell bicep curls.

[beastmaster103]

1/13/2010 - My young daughter's been sick for over a week now. I dropped out of grad school to fully concentrate on my job. It has been a tough two weeks into the new year.

Tonight will be the first time I am hitting the weights in 2010...that disgusts me just thinking about it.

Goals (which should occur, as I reset everything by dropping 10% on all lifts due to the layoff)

BS - 210 (should be a piece of cake)
BP - 150 (another easy one)
Pullups - who the hell knows? My ceiling is less than 8' high and I am just able to fit my head above the pull up bar. I haven't done any in a while.

Regardless...once I am able to consistently work out, I know things will be better.

[beastmaster103]

1/16/10 - Actual date for workout. Daughter being sick with a virus equated to the whole household suffering. As she lacked sleep, so did my wife and I.

Starting anew...traveling for work will affect the lifting schedule. To work around it, I will workout on Friday, Sunday, Tuesday, instead of the standard MWF. However...that got delayed until this coming Friday.

BS - 205 - IT band is killing me. Have a foam roller and use it all the time...will need to buy a PVC pipe to increase the pain.
BP - 145
Pullups - 2 sets of 2 or 3. I will need to buy a doorway pullup bar as I cannot do the full range of motion in the power rack.

Misc. Exercises - Minor ab stuff, BB Bicep Curl - 100 and 110 lbs., 15 minutes of light cardio on the elliptical (need to drop a few, but will monitor this closely to prevent it from affecting strength gains).

Next day - today, 1/18...then not until Friday. Damn traveling cross country...

[beastmaster103]

1/18/10 -

BS - 210 X 5 X 3 - As I progressed into the 2nd and 3rd work sets, my IT band pain lessened. Also, I have been utilizing my newer Inzer belt for the last warmup and all work sets. IMO, it makes a huge difference in form and allows for one to go "all out" and not compromise body positioning.

Seated Military Press - 105 X 5 X 3 - piece of cake. I'm taking it slow on all lifts to make sure I maintain proper form. Damn low ceiling in my house. I have to do seated military press, which sucks, but I don't have another option.

DL - 225 X 5 X 1 - Piece of cake. Grip felt great and I will move to the hook grip once I get into the low to mid 300's.

Assistance Exercise - Skull crushers with the barbell - I know it doesn't really matter, but I try to alternate with a bicep and tricep exercise each workout. 65 X 8, 70 X 8.

I'm heading to Denver tomorrow, and will miss out on the Wednesday workout. I won't be back until late Thursday, so my next training day is Friday, 1/22.

For Friday - BS - 215; BP - 150; Pullups - 2 sets till failure (that won't take very long, sadly); Bicep and forearm assistance work. Maybe a light 15 minutes on the elliptical (to appease my wife).

[beastmaster103]

Wife was sick this weekend, so only was able to lift on Saturday, not Friday and Sunday as I'd originally planned.

1/23/10 -

BS - 215 X 5 X 3...Not bad, after loosening the belt on the third set. 220 on Monday.
BB Bench Press - 155 X 5 X 3 - pathetic, but easy. slowly working my way up.
Chinups - 2 sets of 3?
BB Curl - 100 X 8, 110 X 6; reverse curls, wrist curls, etc.

It wasn't bad and got the job done. Still trying to find and purchase olympic dumbbell handles at a low price.

[beastmaster103]

1/25/10

BS - 220 X 5 X 3 - Felt good. Will be hitting the double plates, 225, on Wednesday.
Seated Mil press - 110 X 5 X 3 - Piece of cake
Deadlift - Couldn't execute due to my 9 month old sleeping. Will complete today at 235

Misc. tricep work.

So far, so good. As long as I keep things consistent, I'll be able to make gains. Had a big glass of milk along with a huge bowl of granola cereal and milk afterwards.

[beastmaster103]

1/27/10 -

For better or worse, I utilized Wednesday night as a makeup day for the deadlift that didn't occur on Monday. So, I'll have to work the deadlift again tomorrow, Friday, to keep everything on schedule. This shouldn't hurt me too much at this stage, as I am still ramping up on the weight. 235, then 245 is not too bad.

BS - 225 X 5 X 3 ...not bad, IT band hurt, but I felt like I can still keep moving up.
BP - 155 X 5 X 3 - easy...moving up to 160.
DL - 235 X 5 X 1 - also not bad. 245 on Friday...

Miscellaneous assistance exercises - barbell bicep curl at 115 lbs (struggled); some forearm exercises...and called it a night.

I've gotta say that my Inzer belt is incredible. My stability while using it is insane. I have very little to zero fear while squatting my work sets with the 15mm belt in place. That SOB is one thick belt...

[beastmaster103]

1/31/10 - I had such good intentions for this weekend...workout Friday, Sunday, Tuesday, then travel out of town for two days (rest days), and hit the weights the following Friday. That was before the curveball was thrown my way....and I didn't even see it coming. Friday - got home and had relatives over...didn't workout. Saturday - watching daughter and weird times of eating - didn't workout. Sunday - finally worked out...

BS - 235 X 5 X 3...IT band has seen better days, but I'm not about to stop over a little soft tissue pain.
Seated Military Press - 115 X 5 X 3
Deadlift 245 X 5 X 1 - piece of cake.

Assistance exercise - skull crushers at 70 and 75 pounds.

For Tuesday, 2/2/10 - BS - 240, BP - 160; Chinups and assistance exercises - bicep/forearm.

[beastmaster103]

2/2/10 -

BS 235 X 5 X 3 - Felt good...but it was tough
BP - 160 X 5 X 3 - not a prob
chinups - pathetic (and I'm afraid I'll hit my head off the ceiling) 3, 2

supplementary exercises - bb bicep curl - 110 X 5, 115 X 3, some forearm shizzle.

Off to Denver tomorrow and won't be back at it until Friday.

[beastmaster103]

2/8/10

BS - 240 X 5 X 3
Seated Military Press - 120 X 5 X 3
DL - 260 X 5 X 1

Skullcrushers with barbell and some light weight.

Will be out in Denver again this week and will not workout again until Friday -

BS will be 245, Bench will be 165, and adding some chins.

[Jake Galgon]

Is it possible to solve your ceiling-height woes by just taking the bar outside and doing some standing presses on a lawn or something? Sorry for not reading the whole log if you've already answered this.

[beastmaster103]

Jake -

That's an idea...but it is impossible to do that with 2 feet of snow in my yard right now. I do not have any ceilings in my house that are greater than 8', and I believe I need about 8.5 to 9' to be able to do the press indoors.

I'm worried that my routine will falter if I start trying to press after weeks of doing it seated.

[Jake Galgon]

If your gym setup is anywhere near a door I expect it's worth doing. The standing press is a pretty technical/difficult lift (at least for me) and it's a good idea to get as much practice as possible.

[beastmaster103]

2/13/10 - Saturday

BS - 245 X 5 X 3
BP - 165 X 5 X 3
Pullups - 2 sets

Assistance exercises
Bicep BB Curl - 115 X 5; 120 X 3
Misc. Forearm exercises - reverse curl, wrist curl, etc.

For Monday -
BS - 250
Military Press - 125
DL - 275

[beastmaster103]

If your gym setup is anywhere near a door I expect it's worth doing. The standing press is a pretty technical/difficult lift (at least for me) and it's a good idea to get as much practice as possible.

I agree with you about the importance of the lift. During my first attempt at SS beginner, I was still a member of a gym and really enjoyed the press. However, I am in "no man's land" for attempting the press at home. I have to do one of a couple of things to press outdoors: go down a flight of steps and through two doors. Total walking distance is 30 or 40 ft. The other thing is not having anywhere to place the bar at my chest level to begin/complete the sets. My power rack would have to be taken apart to get out of the room it is presently located.

[beastmaster103]

2/15/10

BS - 250 X 5 X 3 - minor right knee pain occurred during warmup sets. widened stance during work sets and pain went away.

Military Press - 125 X 5 X 3 - Piece of cake

DL 275 X 5 X 1 - tough, but was able to do more...

2/18/10 will bring...

255 BS, 170 BP, Chins, and supplementary bicep/forearm exercises.

[beastmaster103]

2.18.10

BS - 255 X 5 X 3
BP - 170 X 5 X 3
Chins - one weak set

Supplementary Exercises:
BB Bicep Curl - 115 X 5; 120 X 3
Wrist Curls, Reverse Curls

Looking forward to 2.20 - BS - 260; Military Press - 130; DL - 290

Feeling good - and Pitt with a big win last night.

[beastmaster103]

2/21/2010

BS - 260 X 5 X 3 - it was a struggle with the IT band being extra sore. I'm not sure why, but I did some post-workout work with the foam roller and that appeared to lessen the pain. It appears as though I'm going to have to utilize the foam roller before every workout to enable a full range of motion for the back squat.

Military Press - 130 X 5 X 3 - not too difficult, but taking it slow. As an FYI, I had a rotator cuff issue a few years ago that required about 4 months of physcial therapy. Since that time, I've been extra careful with my form on any shoulder exercise.

DL - 290 X 5 X 1 - This wasn't easy, but I got it done. I'm going to slow my weight jumps from 15 pounds to 10 pounds. Still haven't had to switch to the hook grip from the traditional double-overhand. I know I strained my back by putting the weighted bar (with 2 45's on each side) back on the rack, as I didn't use the greatest form. I'm feeling it because of that amateur move.

Tuesday should be interesting, depending on my soreness level...I'll still give the following a go:

BS - 265
BP - 175
Pullups - who knows
Miscellaneous Bicep and Forearm supplementary exercises.

[beastmaster103]

Without thinking, I put 225 lbs from the ground on the safety bars of the rack. My form was bad and I knew it...but I was tired, and thought that it wouldn't really matter.

Well, I was wrong. It fucking hurts. Luckily, I'll have a few days off from the next deadlift (Friday), but I've learned my lesson.

I'm going to start increasing the DL at 10 lb increments instead of 15. Squats, Press, and Bench will all remain at 5 lb increments per workout.

[beastmaster103]

2/28/10

I hadn't had a chance to workout until this evening. Again...the IT band pain is still lingering but I hit all my worksets...the squatting was a bitch, though.

BS - 265 X 5 X 3
BP - 175 X 5 X 3
Chinups - 2 sets to failure

Supplementary Exercises: BB Bicep Curl - 120 lbs. Forearm work

On tap for Tuesday - BS - 270; Mil Press - 135; DL - 300

[beastmaster103]

3/5/10

BS - 270 - 3 X 5
Military Press - 135 X 5 X 3
Deadlift - 300 X 5 X 1

Skullcrushers (straight bar) - 90 lbs

[beastmaster103]

3/7/10

BS - 275 X 5 X 3 - Definitely was tough - slow reps, but was able to bang it out. Thought I was going to blow out my o-ring on the last set.

BP - 180 X 5 X 3 - Not too bad. Still wanting to maintain 5 lb jumps to continue the linear progression as long as possbile.

Chinups - did a brief set of two or three.

Supplementary Exercises
Bicep Curl (BB) - 120 X 6; 130 X 3
Rev BB Curl - 85 X 8 X 2
Hammer Curl - 30 X 10 X 2
Wrist Curl - 85 X 10

I'm getting close to what I feel is a stalling point on the squat. Today started out feeling good as I did about 5-10 minutes of IT band work with the foam roller. However, at 275, the weight "felt heavy" even before I started into the reps.

Bench was not hard at all. I feel as though I have at least 40 to 50 pounds left in me before I may have to increase.

chinups/pullups - I am extemely weak with these and will just have to work at it.

I'm heading out of town on Tuesday and Wednesday and won't be back at until Thursday. For Thursday:

BS - 280 (this should be a challenge)
Military Press - 140
Deadlift - 310 (may be switching to hook grip soon)

[beastmaster103]

BS - 280 X 5 X 3 - tough, especially the last rep on the last work set, but I was able to break through

Military press - 140 X 5 X 3 - piece of cake

DL - 310 X 5 X 1 - this was a ball buster. I think I strained my lower back on the last rep. However, I got it done.

Supplementary exercises - triceps (straight bar skull crushers), and extensions.

Hope the back isn't hurting too bad on Saturday...

On tap then: BS - 285; BP - 185; chins

[beastmaster103]

3/13/10 - Back pain was severe the last couple of days.

BS - didn't even get past the first warmup set, as it just didn't feel right.
BP - 185 X 5 X 3
No chinups/pullups

Some supplementary bicep and forearm exercises.

[beastmaster103]

Okay, so the pain was still present after four days. I decided to drop weight by 30% of my current 5RM to keep lifting while enabling my back to heal

BS - 200 X 5 X 3
Military Press - 145 X 5 X 3
Deadlift - 225 X 5 X 1

Supplementary Exercises - Triceps

Amazingly, the back didn't feel that bad. I'll be increasing the squat and DL by 10lbs/workout until I get to within 10 pounds of my prior 5RM (285 - BS and 310 - DL).

[beastmaster103]

BS 210X5X3
BP 190X5X3
Pullups - one set of 4

Supplementary Exercises:

Forearm/Bicep Exercises

On tap for Saturday, 3/20:

BS - 220
Military Press - 150
DL - 235

[beastmaster103]

Back is fully recovered from 3/11 injury. I think the extended foam roller work this past Saturday did the trick. IT band still hurts, but I have a PT appointment on Monday. On to the workout...

Once I get back to within 10 lbs of my injury workout poundages, I'll change my squat and DL weight increases to 5 lb increments. This should occur soon, and help me get back on track.

3/23/10

BS - 220 X 5 X 3
Military Press - 150 X 5 X 3
DL - 235 X 5 X 1

For Thursday...

BS - 230
BP - 195
Chins
Supplementary Bicep/Forearm Exercises

[beastmaster103]

IT band was hurting, but I worked through it. It was a pretty easy night, actually.

Squat - 230 X 5 X 3
BP - 195 X 5 X 3
Chins - 1 set of 3 (weak, I know)

Supplementary Exercises:
BB Bicep Curl - 130X4; 130X3
Rev Curl - 95X6
Hammer Curl - not sure of the weight X 10 X 2 (I think its 30 lbs)

For Saturday -

Squat - 240 X 5 X 3
Military Press - 155 X 5 X 3
DL - 245 X 5 X 1

[beastmaster103]

Had my first day of PT this morning. It was pretty worthless...I think they are just trying to reel me in for a couple of sessions so they can get their money from my provider. Anywho...I'll give it a few more tries, as my co-pay isn't too steep.

To tonight's workout:

BS - 240 X 5 X 3
Military Press - 155 X 5 X 3
DL - 250 X 5 X 1

Supplementary Exercises: Barbell skullcrushers; barbell tricep extensions

For Wednesday:

BS - 250 X 5 X 3
BP - 200 X 5 X 3
Pullups

[beastmaster103]

So, I didn't really take an entire week off from lifting...I did a buttload of work around the yard. Lifted out 20 + pavers, taking each (2'X3'X1" thick) down 6 steps to the driveway on Thursday. On Friday, my father-in-law and I cut out some major pine roots with an axe, pick axe, shovel, and a whole lotta elbow grease. Then we spread about 5 yards of topsoil after getting rid of the concrete pavers by loading up the pickup two separate times.

I was fucking dying out there as it was over 80 for the first time this year. So, after being sore as shit from the yard work, I am back to the grind today.

I had my 2nd and 3rd PT appointments on Thursday, 4/1, and today, 4/5. Some bs stretching, a little bit of massage, and not a whole lot else for the IT band.

BS - 250 X 5 X 3
BP - 200 X 5 X 3 - it seems to be getting a bit tougher, but I definitely had more in the tank on the last set.
One set of 3 chinups.

Supplementary exercises
BB Bicep Curl - 120X5X2
BB Reverse Curl - 85 X 5
Hammer Curl - 2 sets of 8 for each arm (not sure on the weight)

Heading back to Colorado tomorrow for two more days. Dammit...

[beastmaster103]

Switched the press from military press (with back support) to a seated press. It is much more challenging...

BS - 260 X 5 X 3
Seated Press - 135 X 3 X 3 (staying at this weight for next week)
DL - 265 X 5 X 1

Supplementary Exercises - BB skullcrushers - 105 X 8 X 2

On Saturday, I did 30 minutes on the elliptical...it appears as though I'll be incorporating the elliptical work at least 2X per week. Just checked my body weight and (prior to the elliptical) it was 235.5 lbs. I'm working on getting down to 215.

[beastmaster103]

Did 25 minutes on the elliptical. Will not be working out tonight, as I am heading to Game 2 of the NHL playoffs in Pittsburgh.

Hitting it hard tomorrow, though:

BS 270 X 5 X 3
BP 205 X 5 X 3
Pullups

Supplementary Exercises: Bicep Curl, Reverse Curl, Hammer Curl (a bicep/upper arm trifecta)

[beastmaster103]

Back to the grind...

BS - 270 X 5 X 3 - was tough, but banged it out. I think I may need to up my caloric intake to maintain theses gains. I am slowing the weight increase to 5 lbs, so Monday will be 275. The reason for this is because I stopped at 280 (when I hurt my back during the deadlft workset that day and reset both exercises).
BP - 205 X 5 X 3 - this was tougher than it should have been because of the week layoff. I'm confident that 210 won't be as bad.
Chinups - one set of four

Supplementary Exercises:
BB Bicep curl - 125 X 5 X 2
BB Reverse Curl - 95 X 5 X 2
Hammer Curl - unsure of weight, but it was two sets of eight for each arm.

For Monday:

BS - 275
Seated (without back support) press - 135
DL - 280

[beastmaster103]

Today was challenging...not sure why, but I think there are two reasons:

1. I'm getting close to where I last "stalled". I use that term loosely because I strained my back on the DL and didn't technically stall, but reset the weights after a few days of rest so that I could recover.
2. I think I may not be eating enough. I'm trying to bump up the protein as much as possible, but my wife wants me to lose weight...it's a slippery slope.

BS - 275 X 5 X 3 - Challenging, but I am excited to get past the 280 plateau...and I think I will.
Seated Press - This is the 2nd time I've used this exercise in lieu of the military press (with back support). It is much more challenging and required me to drop my weight significantly.
135 X 5 X 3

DL - This was the easiest of the three. 280 X 5 X 3

For Thursday/Friday (depending upon when I can find time in Denver):

BS - 280
BP - 210
Chins

[beastmaster103]

Okay, so I finally made it to the gym in Denver (my flight leaves tonight). Anyways, things didn't work out as well as I had hoped. I didn't go for all three worksets in the squat as my lower back was really bothering me. I think it had something to do with the hotel bed, but I wasn't sure. I attempted 10-15 minutes of light work on the elliptical, followed by foam roller work on my back and IT band. Well, I think the biggest issue was not having my belt. So, I'll chalk this up to a bad day and attempt the same weight on Monday.

BS - 280 X 3 X 1 (just didn't feel right, so I stopped mid-first set.)
BP - 210 X 5 X 3 (was tough, but banged it out)
Didn't do any pulls or chins.

Supplementary exercises:
BB Bicep Curl - 125 X 5, 125 X3
Hammer Curl - 35 X 8; 40 X 6 (that' 2 sets, alternating arms)
BB rev curl - 95 X 4 - just didn't want to push things.

25 minutes on the elliptical doing interval training...then I devoured some major breakfast.

For Monday:
BS 280 X 5 X 3
Seated Press - 140 X 5 X 3
DL - 290 - dropping to 10 lb gains as I get closer to the back strain weight (310 lbs.)

[beastmaster103]

Okay, so I'm not sure why my IT band is at an all-time high with pain/soreness. Regardless, I use the foam roller before any workout session, since all of them (to this point) involve the back squat. Anyways, the pain was pretty bad, but I was able to work through it.

BS - 280 X 5 X 3 - definitely a tough 3 sets, but I'm sure I could have done one more rep on each workset. I feel like a reset is coming, but hopefully not for 20 or 30 pounds.

Seated Press - this is as close as one can get to the press with a low ceiling. 140 X 5 X 3 - last rep on last set was the only struggle I had...moving on up.

Deadlift - 290 X 5 X 1 - not too bad, but I am bringing the weight increase to a 10 lb jump (from 15 lbs.)

Did two sets of barbell skullcrushers (115 X 5 X 2) and another tricep exercise.

Next time - Thursday, from Denver...

BS - 285 X 5 X 3
BP - 215 X 5 X 3
Chins/Pullups

Bicep work

[beastmaster103]

So, I'm in Denver...and had a better workout than I had thought possible.

I took my Inzer belt with me on the trip and wore my Sambas to the rec center.

BS - 285 X 5 X 3 - it wasn't easy, but I banged it out.
BP - 215 X 5 X 3 - bench is getting more difficult, but I have yet to falter. I feel like it will come within the next three to four worksets.
Didn't do any chins...

Supplementary Exercises:
BB Bicep Curl - 130 X 3, 130 X 2; Definitely not increasing the weight on that.
Hammer curl - 40 X 8 X 2 - that was tough, but I'll keep it the same one more week.
Reverse Curl - 95 X 3...I barely got a third rep...it was sad.

BTW, I did a brief warmup on the elliptical and worked the soft tissue with the foam roller prior to squats. It helped.

For Saturday:

BS - 290 - this should be interesting.
Seated Press - 145
DL - 300 - still haven't switched from the overhand grip. I am sure that the hook grip will come into plan soon.

[beastmaster103]

So...working out on the weekend just didn't happen...and today wasn't a total disaster, but it could have turned out better.

I was going through my warmup sets for the squat, when I ran out of water prior to my first work set. I went up to the kitchen to refill my bottle and my daughter was in her high chair. Needless to say, I helped my wife out getting things ready for her bath. Afterwards, and after being too rested, I tried my first set at 290...it just wasn't going to work. I was now cold. So...looks like Wednesday will be 290, round 2.

BS - 290 - Epic Fail...body cooled down...
Seated Press - 145 X 5 X 3 - felt good...last rep was tough, but banged it out. 150 is next.
Deadlift - I'm not sure why I did this, but I took things to 305. I was able to do it, but my back is sore - not an injured sore, but more of an exhausted and taxed sore.
DL - 305 X 5 x 1 - 315 in two workouts...the ole three plater....starting to look like heavy lifting, but not there yet.

Did two sets of 115 lbs barbell skull crushers as a supplementary exercise. I'm considering the move to the advanced novice, where I do 80% BS on my DL days. It is just getting really tough...but I will wait until I have to reset.

For Wednesday, 5/5:

BS - 290 (round 2)
BP - 220
chins/pullups

supplementary bicep exercises...

[beastmaster103]

So, back has been really sore since Monday. I decided to give things a go after warming up. Squats were really tough, but not painful to my lower back at all. Bench was tough, but doable, and I'm glad I banged things out.

BS - 290 X 5 X 3
BP - 220 X 5 X 3

no chins -

supplementary exercises:
bb bicep curl - 125 X 5 X 2
hammer curl

For Friday:

BS - 295
Seated Press - 150
DL 315 - I'll be trying this with a belt...it should help matters.

[beastmaster103]

Okay, so this past weekend, from Thursday through Sunday, was a lost cause. It was my daughter's first birthday party on Saturday, so my wife and the grandparents went beyond overboard for this party.

I headed back to Denver on Monday and will be there until Thursday afternoon/evening. Monday night was game 6 of Pens-Habs. I had to watch, then got quite disgusted...the dreaded game seven is tomorrow.

Today, I almost didn't head out to the local rec center, but made the trip anyways.

BS - 295 X 5 X 3 - this was pretty tough, if only for my IT band pain. The back had been feeling pretty good...

Seated Press - 150 X 5; 150 X 4; 150 X 3; this was a struggle and I'll go at it again. I'm confident that I can get three sets of five next time.

DL - 315...I don't know what happened here. This was my first attempt at doing worksets with a belt for fear of injuring my back. It felt okay, but I think I drank too much gatorade and felt like I was going to puke after the second rep. So, I stopped there. I am confident that I can get a clean set of 5 at 315...I just think I had too much in my stomach during the work sets.

BB Skullcrushers - 115 X 6; 115 X 4; I'll try 120 next time
Rope pushdowns - not sure what the true weight was, but the weight said 120 and 130. So...who knows.

Overall...it wasn't a bad workout, but disappointing in the fact that I have to rehash two worksets.

For Thursday morning -

BS - 300 lbs...
BP - 225 lbs
Pullups
Supplementary exercises - Biceps work.

Pens better fucking win tomorrow, or I'll be royally pissed...

[beastmaster103]

Well...I'm back in Denver, and this is the first chance I had to lift since last Tuesday. I didn't realize (until reading my last post) that I jumped 10 lbs in the BS.

This was one of my better workouts in a while. I think the layoff did wonders for me.

BS - 305 X 5 X 3 - it didn't feel like a 10 pound jump, but it was. The last rep felt like I cheated a bit, and didn't go down all the way, but I'm counting it and moving on.

BP - 225 X 5 X 3 - this wasn't as bad as I thought it would be. I still think a reset will occur soon, but maybe not until 235 or 240.

Supplementary Exercises:
BB Bicep Curl - 130 X 4; 130 X 3;
Hammer Curl - 50 X 5; 50 X 3

For Friday - hopefully -

BP - 310
Seated Press - 150
DL - 315

[beastmaster103]

I am still concerned with my lack of deadlifting progress. I tried to wear a weight belt and - again - it hindered my progress. I only was able to bang out two reps during my workset.

Anyways...

BS - 310 X 5, 5, 4 - I probably had one more in me, but I was really fatigued. I'm going for 315 next.
Seated Press - 155 X 5, 5, 3 - the last set was tough. I'll try this again.
DL - 315 X 2; I'm disgusted with this.

Supplementary exercises - some tricep work.

[beastmaster103]

Work and home life has wrecked havoc on my workout schedule...I have been out of the gym for 12 days and it showed...

BS - 315 X 5 X 5 X 4 - I was worried that I would stall out on the last one...but this isn't bad considering a weight increase and the layoff time.

BP - 235 X 5 X 5 X 4 - should have asked for a spot, but no one was around.

Supplementary Exercises - Bicep work - BB Bicep Curl, Hammer Curl, Alternating DB curls.

For Saturday, 6/5/10 -

BS 320 X 5 X 3
Seated Press - 155 X 5 X 3
DL - 315 X 5 - I am getting this set no matter what, without a belt...

[beastmaster103]

My travels to Colorado should be nearing completion, but home life as put a major damper on my workout schedule. There is no such thing as free time with a 13 month old daughter running around the house.

I decided to reset my lifts to 90% of my worksets in the DL, BP, and Press. I've dropped the squats to 80% of my worksets, just to play it safe.

BP - 250 X 5 X 3 - wasn't really tough, but I'm feeling it the next day as I type this.
Seated Press - 140 X 5 X 3 - this was definitely a struggle. I was able to pull through.
DL - 285 X 5 X 1 - wasn't bad, which is a good thing. Hopefully I'll be able to continue to bring my DL well into the mid 300 range in a month or so.

I'm not sure if it was due to the seated press, but I tried to do some tricep exercises and it just wasn't happening. Had some major pain from my elbow up towards my shoulders when attempting skull crushers with the straight bar.

So...I stopped while I was ahead.

I may have to incorporate some cardio work on off days, but I'm thinking of limiting this unti I move to advanced beginner or intermediate levels of training.

On tap for Thursday - BS - 255 X 5 X 3; BP - 205 X 5 X 3; Pullups/Chinups; Supplementary Work

[beastmaster103]

Sidebar: I've got an appointment scheduled with my PCP to look at my back. I'm going to get an MRI and/or X-ray to see if I have any disc or nerve issues in my back.

BS - 260 X 5 X 3

BP - 205 X 5 X 3

1 set of chinups


Supplementary Exercises:

Bicep Work

For Tuesday...

BS - 270 X 5 X 3
Press - 145 X 5 X 3
DL - 295 X 5 X 3

Supplementary Tricep Exercises

[beastmaster103]

7/1/10 - Thursday

BS - 270 X 5 X 3 - piece of cake

Seated Press -145 X 5 X 3 - tough, but got through it.

DL - 295 X 5 X 3 - not bad, still working on my grip

Supplementary Exercises...

BB reverse curls - not sure why, but the tips of my tricep (I guess my tendons, at the elbow) are really sensitive. I have no idea why they have been so sore, but they have. I've still been working through it.


7/5/10 - Monday

BS - 280 X 5 X 3 - not too bad

BP - 215 X 5 X 3 - semi-tough, but worked through the sets

chins - 1 set

Supplementary Exercises:

Biceps

For Wednesday, 7/7:

BS - 290 X 5 X 3

Seated Press 150 X 5 X 3

DL - 305 X 5 X 3

[beastmaster103]

7/7/10 - Wednesday

BS - 290 X 5 X 3

Seated Press - 150 X 5, 5, 3 - will try the same weight next time

DL - 295 X 5 X 1

Supplementary Exercises - none

7/9/10 - Friday

BS - 295 X 5, 4 - weight stays the same

BP - 225 X 5, 5, 3 - trying again on Wendesday

Supplementary Exercises: Shrugs, Biceps

Shrugs - 245 X 5 X 3

7/12/10 - Monday - went to the free gym at the beach. They only had a freakin' smith machine, so I couldn't do squats or seated press.

DL - 305 X 5 X 1

7/14/10 - Wednesday - went to a real gym and paid 10 bucks for the workout.

BS - 295 X 5, 5, 4 - moving up to 300

BP - 225 X 5, 5, 4 - trying one more time on the next workout.

Supplementary Exercises: Shrugs, Biceps

Shrugs - 265 X 5 X 3

next time - Monday, 7/19/10

BS - 300 X 5 X 3

Seated Press - 150 X 5 X 3

DL - 315 x 5 X 1

Supplementary Exercises: Triceps

[beastmaster103]

BS - 300...it just didn't feel right after my warmup sets and the first couple of reps into the first workset. I'm going to have to do a 5 minute warmup on my elliptical machine prior to starting squats.

Seated Press - 150 X 5 X 3 - I finally broke through this barrier and am excited to go to 155.

DL - 315 X 5 X 1 - I purchased chalk about a week ago and it has worked wonders on my DL. Added that to the hook grip has really helped.

For Wednesday -

I am debating on whether or not I should switch up my squat to the Texas Method. At this point, I'll keep maintaining the linear progression.

BS - 300 X 5 X 3 (round 2)

BP - 230 X 5 X 3

Chins/Pulls

Supplementary Exercises:

Shrugs - 285 X 5 X 3

Biceps

[beastmaster103]

After reading a few posts yesterday, I have decided that I should modify my BS workout to incorporate light squats during my DL/Seated Press days. This should help me tremendously as I have been struggling with the toll squats take on my body.

Tonight will be a normal BS, BP, chins/pulls. I am going to start to make a concerted effort to incorporate the proper amount of chins and pulls, as I was slacking on this the last couple of months.

On Friday, the BS workset will be 70% of my 5RM from the previous workout. The squat workouts will continue to alternate between the normal workset on non-DL days and the light workset on DL days until I extinguish my linear progression.

Hopefully I will be able to hit the 400 barrier in DL, 350 or so on squat, 250-270 in the bench, and 180-190 in the seated press. At that time, or as close to it as possible, I'll switch to the Texas Method (after a few more stalls/resets on the current exercise routines).

Current lifts...

BS - 300 X 5 X 3
DL - 325 X 5 X 1
BP - 230 X 5 X 3
Seated Press - 155 X 5 X 3

I am cautiously optimistic.

In the next few weeks, I'll be moving my power rack, bar, and plates down to the garage. This will initially suck, but will allow me to lift at a longer range of hours every day. Currently, I cannot lift if my 14 month old daughter is sleeping, as my workout space is directly below her bedroom. This change will provide a stable platform (I currently am lifitng on berber carpeting in my basement) as well. The only drawback will be my inability to do any chins/pullups (garage is a few inches greater in height than the power rack). I will have to purchase a make-shift pullup bar somewhere/somehow.

[beastmaster103]

Oh, Thursday was an elliptical day - about 30 minutes (8 minutes, then a break taking my daughter outside to play, and an additional 24 minutes).

Friday (7/23/10)

BS - 300 X 5 X 3 - Only hit four reps on my last workset, but I'm moving up to the next weight. I'm not sure why, but I was extemely tight.

BP - 230 X 5 X 3 - Banged this out. It felt good.

Pullups - 3 sets of 3.

Supplementary Exercises:
Shrugs - 265 X 5 X 3
One set up Biceps

Sunday (7/25/10)

This is the first workout using the 70% of my previous BS worksets for a light day. It was a good workout, as the squats weren't taxing, and I hit my workset weights in the seated press and DL.

BS (Light - 70%) - 210 X 5 X 3

Seated Press - 155 X 5 X 3

DL - 325 X 5 X 1

Supplementary Exercises - BB Tricep Extensions

Overall, a good weekend...

For Tuesday...

BS - 305 X 5 X 3

BP - 235 X 5 X 3

Chinups 3 X 3 (working my way back)

Supplementary Exercises: Shrugs, Biceps

[beastmaster103]

I thought I would not have any problems with my squat...but, as soon as the worksets commenced, I was worthless.

I am stuck - again - at 305. I think it may be my diet, as I have been under some heat from my wife on what I eat. Also, I've run out of whey protein (a few weeks ago)...but I can't continue to make excuses.

BS - 305 X 5 X 3 - FAIL - did one rep and quit. IT band pain was not good.

BP - 235 X 5, 5, 3 - maybe could have gotten one more rep on the last set, but didn't have a spotter (at home, of course).

Chins - 3, 3, 2

Supplementary Exercises
Shrugs - 285 X 5 X 3 - easy
Biceps - BB Curl and BB Rev Curl

Saturday - went to a local amusement park with my daughter. She had a great time, but it beat the crap out of me as...

I had very sore calves on Sunday and they are still sore as of this morning. It was probably because I wore flip flops and had to push her around in her stroller after she got tired...

For Monday,

BS
Seated Press
DL
Supp - Triceps

I may change my "light squat day" to 75% of my previous max in lieu of 70% (increase by 5%).

[beastmaster103]

Well, my daughter's fever was worse than anticipated and made it impossible to work out until Sunday night. I am very thankful that she is back to her old self. And - surprisingly - my workout last night was better than anticipated...

BS (at 80% of last heavy workset) - 230 X 5 X 3 - piece of cake. this was never a concern. We'll see what happens on Tuesday/Wednesday when I go for 305.

Seated Press - 160 X 5 X 3 - this was a struggle, but I was able to work through it. My next weight will match my all-time high for the press...I'm confident I can get past it.

DL - 335 X 5 X 1 - The hook grip has not let me down. My thumbs are sore as I am typing this, but I am trying to prevent any grip modifications for as long as I can milk this linear progression.

Supplementary Exercises - BB Tricep Extensions

On other notes, talked with my wife and was able to purchase some whey protein (25 lbs.). I need to get more consistent with my workouts and not have such long lags between days.

For Tuesday/Wednesday...

Squat - 305 X 5 X 3

BP - 235 X 5 X 3

Chinups - 3 X 4

Supplementary Exercises
Shrugs, Biceps

I am going to incorporate some cardio as well (2X/week). My main concern is how this will affect my squatting ability. I will either do cardio the day after my heavy squat workout or the day prior to my light squat workout.

[beastmaster103]

It has been a long week. I finally got my when protein order in on Friday. Saturday was my first workout since the 8th.

BS - 305 X 5,4,5 - This was tough, and I think I didn't have enough to eat all day. I felt a little weak on the 2nd set and was worried I wouldn't be able to finish the fifth rep. I'm still moving on to 310 - I believe that I will be fine if I maintain enough cals on my work days...and the layoff did not help matters. Maybe it was rust...I dunno.

BP - 240 X 5, 4, 3 - this was tough, and I'm sure my layoff did not help. I'll be trying this weight again.

Pullups - 3 sets of 3.

Supplementary Exercises:

Shrugs, Biceps.

For Monday (hopefully - I just have a feeling something will come up),

BS - 230 X 5 X 3
Seated Press - 165 X 5 X 3
DL - 345 X 5 X 1

Supplementary Exercises:

Triceps...

As a bit of a sidebar...I offically started to modify my diet on Saturday and will be attempting to lower my carb intake on non-workout days. It has not been as hard as I thought. I've also made a concerted effort to keep my protein intake at 200 g or greater, every day. The whey protein order has really helped with that. I'm trying to drop about 20 lbs (that's my long-term goal), but I am not rushing the process. I am trying my hardest to keep increasing the strength gains...

[beastmaster103]

Today felt like a total disaster...no PR's in the DL or the Seated Press, as well as an awkard-like BS due to my fumbling with grips. Anyways...

BS - 230 X 5 X 3 - easy, as it was the "lighter set"

Seated Press - 165 X 5, 4, 4 - will try again

DL - 345 X 1; I don't know what it was, but I thougth I was going to puke.

No supplementary exercises.

For Friday (maybe Saturday):

BS - 310 X 5 X 3
BP - 240 X 5 X 3
Chinups

Supplementary Exercises: Shrugs, Biceps

[beastmaster103]

Another workout with shitty results:

BS - 310 X 5, and I just stopped. I'm not sure what it is, but I don't like it.

BP - 240 X 5, 5, 3 - I was gassed on the third set. Will try once more before resetting.

Chinups - 4, 4, 3;

Supplementary: Shrugs, Biceps

This was a poor workout.

For Wednesday, since I had to visit my nephew in the hospital on Monday and help my wife move all of her school stuff on Tuesday...

BS - 230 X 5 X 3
Seated Press - 165 X 5 X 3
DL - 345 X 5 X 1

Supplementary Exercise: Triceps

I have a feeling that tonight will be much better - we shall see, though.

[beastmaster103]

Wednesday - 8/25/10

This was a good workout day - FINALLY

BS - 235 X 5 X 3 - easy, as always, on the the light squat day.

Seated Press - 165 X 5, 5, 4 - I should have gotten 5 on the last set, but I psyched myself out (fear of dropping weight, since I always lift solo). - PR!

DL - 345 X 5 X 1 - PR! - this was tough, but I can definitely go higher next time.

For Friday/Saturday -

BS - 310 X 5 X 3 - I just need to bang this out and not stress over it.

BP - 240 X 5 X 3 - it is put up or shut up on this weight. If I don't make it, a reset is in order.

Pullups - goal of three sets of four reps.

Supplementary Exercises: Shrugs, Biceps

[beastmaster103]

I haven't posted in a while...

workouts since 8/25:


8/27/10 (Friday) -

BS - 310 X 5 X 3 - just didn't work after the first set of five. I've reset this for the next heavy squat workout.

BP - 240 X 5 X 3 - actual reps - 5, 4, 3 - resetting this for the next BP workout.

Pullups - 3 X 3 - been putting a concerted effort into executing these.

Supplementary exercises:

Shrugs - 345 X 5 X 3 - not too bad.

Biceps

9/3/10 (Friday) -

this was a horrible workout and I wasn't able to complete it...

BS - 235 X 5 X 3 (easy)

Seated Press - 170 X 5 X 3 - only completed two reps at the first workset.

DL - didn't complete, as my back was still tender...did good mornings instead...

75 X 8; 95 X 5; 105 X 5 - had extremely sore hammys afterward.

9/11/10 - Saturday

started out with a 10 minute elliptical warmup, followed by inner and outer thigh work with the foam roller, finally had groin, hip, hamstring, stretches.

reset BS - 280 X 5 X 3 - not too bad

reset BP - 215 X 5 X 3 - wasn't bad

chinups - 3 sets - 4,4,3

supplementary exercises:

shrugs - 365 X 5 X 3

bicep work

for monday, 9/13/10,

BS - 235 X 5 X 3
Seated Press - 170 X 5 X 3
DL - 355 X 5 X 1

supplementary tricep work.

[beastmaster103]

Warmup - 10 minute elliptical, followed by stretching

BS - 225 X 5 X 3 (80% of my previous heavy BS workout)

Seated Press - 170 X 5, 3, 2 - this was tough and I had trouble on the 2nd set, where the bar holders on the rack jammed my third rep. I probably could have gotten 4 reps on the 2nd set. Such is life...I think I'll be very close to meeting this PR soon.

DL - 355 X 3; this was tough and I didn't have a good feeling about my lower back. Instead of squeezing out one more rep, I stopped at 3. I am positive that 355 X 5 X 1 is attainable next time.

No supplementary exercises.

Hoping for a Friday workout, as I'll be heading to my parent's house for the weekend...

For Friday, 09/17/10:

BS - 290 X 5 X 3

BP - 225 X 5 X 3

Pullups - 4 X 3

Supplementary Exercises:

Shrugs, Biceps.

[beastmaster103]

I was pressed for time, so I didn't warm up on the elliptical...

Started out with stretching,including ball and foam roller work to loosen up the tissue at the glute/upper thigh areas.

BS - 290 X 5 X 3 - moving on up...will go to 5 lb jumps en route to topping 320 and beyond.

BP - 225 X 5 X 3 - this was easier than I had thought it would be. I'm ramping back up to my last reset (240)

Pullups - 4, 3, 2 - these are a struggle.

Supplementary Exercises:

Shrugs - 385 X 5 X 3 - not bad, moving to 405 next time around.

Biceps

For Wednesday...

BS (Light) - 230 X 5 X 3

Seated Press - 170 X 5 X 3 (second attempt at my all time PR)

DL - 355 X 5 X 1 - (2nd try at this weight)

Supplementary Exercises:

Triceps

[beastmaster103]

I did not do any type of warmup besides some foam roller work, lacrosse ball rolling on my glutes to loosen up the tissue, and static stretching.

Light squats - 230 X 5 X 3 - easy, of course.

Seated Press - 170 X 5, 5, 4 - PR! I doubted myself on the last set, as I lift at home (alone) and didn't want to chance the last rep. I'm moving on up to 175...unchartered territory.

DL - 355 X 5 X 1 - PR! I didn't realize this until checking back on my logs, but this is better than I thought. It was tough, but I was able to bang this out. I'm still sporting the hook grip, with much success.

Supplementary Exercises:

BB Tricep Extension (skull crusher) - 105 X 5; 115 X 5

I'm at a bit of a crossroads - my squat sucks, my dl is below average, my seated (bleh) press is above average, and my bench is average/above average. The two biggest factors attributing to my current demise are lack of workout consistency and recovery time. I guess they go hand-in-hand. I am having trouble working out three times in five days, but my body cannot recover enough to do so.

I've debated switching to the TM or the 5/3/1, but I don't know if it will help or hurt. I've got to make a decision on my next step.

[misspelledgeoff]

Wicked press, beast! Do you do behind the neck or in front?

[fnet]

Beastmaster, I see you've been wrestling with the 531 question. I switched to 531 last month due to time constraints. I still don't know if its the right program for me but I'm going to give it another cycle and judge from there. I tried the Texas Method and made some good progress. Unfortunately, I don't have 2.5 hours to dedicate to the volume day. Also, with the TM you pretty much have to train on the same days to allow proper recovery. I can't do that at this time. I say give it a try. What the heck? Try a couple cycles and see where it takes you. One thing that took me a while to get used to was using weights that I previously used as warm-up sets as working sets. The one thing I can't stress enough is to go all out on that last set. Don't set your working max so high that you can barely eek out the prescribed set of reps on it. I was used to working within a certain number of reps (i.e. 5). Have a goal in your mind about how many reps you want to do and try to smash it.

Happy lifting.

[beastmaster103]

Wicked press, beast! Do you do behind the neck or in front?

Thanks, man. I press in the front only. I have to do a seated press b/c my ceiling at home won't allow for standing. I think half the battle is maintaing your balance once you take the bar off of the rack. I'm shooting for a 200 press - short term - and a BW press - long term. I think I can get there.

[beastmaster103]

Beastmaster, I see you've been wrestling with the 531 question. I switched to 531 last month due to time constraints. I still don't know if its the right program for me but I'm going to give it another cycle and judge from there. I tried the Texas Method and made some good progress. Unfortunately, I don't have 2.5 hours to dedicate to the volume day. Also, with the TM you pretty much have to train on the same days to allow proper recovery. I can't do that at this time. I say give it a try. What the heck? Try a couple cycles and see where it takes you. One thing that took me a while to get used to was using weights that I previously used as warm-up sets as working sets. The one thing I can't stress enough is to go all out on that last set. Don't set your working max so high that you can barely eek out the prescribed set of reps on it. I was used to working within a certain number of reps (i.e. 5). Have a goal in your mind about how many reps you want to do and try to smash it.

Happy lifting.


I'm in the same boat. Free time is at a premium in my house. I'll make sure I go all out on the last set. I'll be starting the press tonight (workout 1 on wave 1), and sticking with three workouts per week. I will be posting a new thread in the Intermediate Section after my workout is complete. Thanks for offering the advice - I'm always interested in others' thoughts, especially when it comes to switching up one's programming.

[beastmaster103]

I had switched to the 5/3/1, but moved back to linear progression because of a long layoff from working out.

My last couple of posts are linked below...

http://startingstrength.com/resources/forum/showthread.php?t=19163&page=3

However, I worked the 5/3/1 through then end of January, then grad school started...AGAIN.

Anyways...I started to ramp things back up prior to Memorial Day, after Spring Classes had completed. I did 3 to 4 general workouts, working all the major compound exercises at lighter weights, to acclimate my body to the stress.

Then, I continued on a linear progression, using a hybrid of the standard SS template.

I'm getting close to what I believe is a sticking point, due to some potential stalls and nagging leg pains.

Here are my current workouts...I may have put too much into these, which may detract from achieving 3 sets of 5 during all the worksets (less the DL).


Workout A

BS
Seated Press
DL

Supplementary Exercises (not all are incorporated, as time/fatigue are factors)
Shrugs
BB Tricep Extension
Ab work
Pinch Grip Work

Workout B

BS
Bench Press
BB Rows

Supplementary Exercises

BB Bicep Curl
Pinch Grip Work

Anyways, this is my current template. I had been making great gains...in fact, my BS reached an all-time PR of 320 about 10 days ago. My gains have been starting to stall, though. I think lack of sleep, trying to incorporate too many supplementary exercises, and nagging leg pains are my current hurdles to overcome.

I've failed on my last three attempts at 320 for the BS and am thinking about resetting, but I may try it one last time...

There is a reason for this - the first attempt was, IMO, during a lack of mental concentration/adequate stretching for a full range of motion. The second attempt was more of the same. Yesterday, my third attempt at 320, was nearly successful, but I was gassed on my third set an only managed four reps.

So, I'm debating on whether to increase the weight to 325 or maintain at 320 so that I can finally achieve 3 sets of 5.

The last two workouts (still keeping linear progression)

8/12/11

BS - 320 - 4, 3, 3 (2nd attempt at 320)
BP - 220 - 5, 5, 4 (I may attempt again as I know I can get three full sets)
BB Row - 175 X 5 X 3 PR

8/16/11

BS - 320 - 5, 5, 4 (3rd attempt)
Seated Press - 160 - 4, 3, 2
DL - 355 X 5 (tough but got it done)

For Friday, 8/19/11 (going to baseball game tonight and golfing tomorrow night)

BS - 325
BP - 225
BB Row - 180

I'm still weary of the soreness in my right leg (IT band and adductors)...also, it is tough, if not impossible for me to workout on a standard MWF or Tues, Thurs, Sat, etc. If I need to reset any exercise twice, I'll be at a point where I need to switch to 5/3/1 (strictly on that individual exercise).

Weight increases per workout:

DL - had been 10 lbs, now will drop to 5 lb increases.
BS - 5 lb increases, but may need to reset or drop to 2.5 lb increases
BP - 5 lb increases, but may need to reset or drop to 2.5 lb increases
Press - may need to switch to 2.5 lb increases if I can bang out 160 next workout...

[beastmaster103]

Just as an update, I worked out Friday and Sunday. For both workouts, I stopped squatting during warmups, when I hit 225, as the pain in my right adductor muscles was concerning. I didn't want to risk a greater strain or a potential muscle tear, so I'm going to take a break from squats for a few days. I may institute the Starr rehab, or attempt a brief alternative exercise (lunges, light squats, or front squats). Anyways...

Friday

08/19/11
BS - Stopped during warmups due to extensive pain in my right inner thigh/adductor area.
BP - 225 X 5 X 3 - this was tough, but I powered through it. I feel a reset coming on in the next couple of workouts.
BB Row - 180 X 5 X 3 - this was tough as well, but I'll move things up to 185.
Supplementary Exercises: Bicep, Obliques, Pinch Grip

08/21/11 - stretched extensively to attempt to alleviate the pain in my leg. I utilized jump stretch bands for quad/hamstring stretches, the foam roller for the IT band, lower back, and groin/quad areas, and a lacrosse ball to pinpoint the main areas of pain. I had my wife apply significant pressure with the lacrosse ball to the main area of pain in my right leg, but it still was tender/sore (mobility increased, however). I stopped squatting due to a fear of further injury and pain during warmups. This is beginning to concern me. I'm thinking of upping some GPP/cardio work while my adductor heals for a few workouts, but haven't decided what to do.

On to the workout:
BS - stopped at 227.5, during warmups due to pain
Seated Press - 160 - 5, 4, 4 - attempting this one more time prior to a reset, as I was close to completing the worksets.
DL - 360 X 5 - this was tough, as it should be, and I will continue 5 lb jumps until failure. I know I can continue to make increases as long as I break through the mental aspect of the DL.
Supplementary Exercises - Shrugs, Triceps, Abs, Pinch Grip

For Tuesday, BS - rehab or light work; BP - 230; BB Row - 185 (08/23/11)

[beastmaster103]

08/24/11 - Wednesday

Rested the lower body, due to adductor soreness/injury, so I did not attempt squats.
BP - 230 - 5, 5, 4 (got stuck with the bar on my chest on the last rep attempt, but was able to wiggle out)
BB Row - 185 X 5 X 3 - shooting for 190 next time. Felt some major heartburn during this exercise that made it more difficult than it should have been.

Supplementary Exercises - Biceps, Obliques

For Friday, 08/27/11

One final day of rest for lower body work...
Seated Press - 160 - one last attempt before a reset
DL - 365 - this should be difficult but doable.

Supplementary Exercises - Shrugs, Triceps, Abs, maybe a bit of pinch grip work.

[beastmaster103]

Sunday - 08/28/11 - didn't get a chance to hit the gym on Friday or Saturday...

Took another day off from squats, but tested the mobility of my adductors with some bw squats and front squats with the bar. I didn't feel too uncomfortable, but I want to rest the legs a bit more and am considering modifying my workout to have front squats occurring on my DL day, working up to 80% of my last back squat workout, for a lighter day.

Squat - no go, just some light mobility work
Seated Press - 160 X 5 X 3 - this was tough, but I finally got through it. I may drop to 2.5 lb increases as this was my third attempt at 160.
DL - 365 X 5 X 1 - was tough, but I got it done.

Supplementary Exercises:
Triceps, Shrugs, Abs, Pinch Grip Work

For Wednesday, since I start my last year of grad school Tuesday:

BS/FS - may work in a light set of 135 for 5 reps across three sets...depends on how the adductor feels.
BP - I will stick with 230 to make sure I complete three sets of 5.
BB Row - 190 X 5 X 3 - this shouldn't be too bad.

Supplementary Exercises
Biceps, Obliques

I added some new supplements to aid in my recovery:

I'm now taking 200 mg of CoQ10, a multi-vitamin with BCAA's, as well as Omega 3 Fish Oil Caps. This is on top of my morning protein shake (daily, at a minimum) of 100 g of protein, with Crystal Light or Propel (no cals from the drink sweetener). I had been taking the OTC Centrum multivitamin, 100 mg of CoQ10, and Fish Oil Caps for some time prior.

I am hopeful these supplemental changes will aid in my recovery time and assist in achieving the last rep or two on my heaviest work sets (which is always difficult).

[beastmaster103]

Wednesday - 08/31/11

Grad school on Tuesday caused the delay of this workout...but I am not very happy with my results

This is the last day where I rest my lower body from squats. I'm going to start lifting again - slowly bringing up the weights - to get back to my PR of 320.

BS - did not complete
BP - 230 X 5,5,4 - this is truly frustrating...I still could not get that final rep like I wanted during my last workout.
BB Row - 195 X 5 X 3 - it is getting to be more challenging, but I still finished it with ease.

Supplementary exercises:
Biceps, Obliques

For Friday - BS - either at my 80% max of my last workset (255) or a bit more conservative (225)...
Press- 165 - this will be challenging...
DL - 370

[beastmaster103]

09/03/11 - Saturday

Worked squats for the first time in a while...the weight felt fine, but the range of motion was truly painful. I will be taking an additional 4 weeks off of squats to allow my adductor strain/pull to heal. I am able to complete lunges, deads, and other exercises, but squats are too painful.

BS - 185 X 5 X 3 - this was painful; I will not be attempting squats for four weeks. I tried out a set of lunges while holding a pair of 25 lb plates. It didn't bother me, so I'll be substituting those for the time being, until I am healed.
Seated Press - 165 - 4, 4, 4 - was very close to 5 reps in each one...I'm getting close to a reset or a 2.5 lb jump (instead of 5 lb). Will attempt the same weight again.
DL - 370 X 2 - just didn't have it in me today...it seemed to be really difficult - I'll get over the hump next workout. Will be trying 370 again.

Supplementary Exercises:
Shrugs, Triceps, Abs; Attempted grip work, but the humidity and heat was so great that I couldn't hold onto the plates...

For tonight, 09/06/11 - Lunges with 30 lbs on the db handles (approximately 40 lbs total).
BP - 235 X 5 X 3
BB Row - 200 X 5 X 3

Supplementary Exercises: Biceps, Obliques

[beastmaster103]

Well, this past week was a blur, with school and family life taking priority. I was able to lift on Friday and Sunday, though...substituted lunges for squats. I know that isn't a suitable alternative, but this is one of the few exercises that does not aggravate my adductors.

09/09/11 - Friday

Lunges - DB's - 35 (each arm) X 8 X 3 (3 sets of 16, 8 for each leg) - I'm guessing on the weight as I don't know the weight of my DB handles.
BP - 235 - 5, 4, 3 - I am going to reset BP as I have been struggling with the weight the last three workouts. 235 * 0.9 = (approximately) 212.5 lbs
BB Rows - 200 X 5 X 3 - this was tough, but I got it done.

Supplementary Exercises
Biceps

09/11/11 - Sunday
Lunges - DB's - 35 X 8 X 3 - will be increasing by 5 lbs on each DB.
Press - 165 X 3,4,4 - this was a poor attempt again. I'm going to reset this exercise. 165 *0.9 = (approximately 150 lbs)
DL - 370 X 5 X 1 - this was tough, but I went balls out and got my five reps. I was extremely taxed after the workset...but was satisfied that I eclipsed 370. I'm nearing my DL PR, which I believe was 375 or 380. Hopefully, I'll get to the 400 mark soon.

Supplementary Exercises:
Shrugs
Triceps
Abs
Grip work

For Wednesday, 09/14/11
Lunges - 40 X 8 X 3
BP - 212.5 X 5 X 3 (RESET)
BB Row - 205 X 5 X 3

[beastmaster103]

09/14/11 - Wednesday

I still am delaying my return to squats. I may apply the Starr rehab protocol after another week of rest.
Lunges - 40 X 8 X 3
BP 212.5 X 5 X 3 (RESET) - this wasn't difficult...I'll continue with 5lb jumps until I can get past 235.
BB Row 205 X 5 X 3 - this is getting more and more challenging...but I will keep moving up.

Supplementary Exercises
Biceps
Obliques

For Saturday (hopefully)...

Lunges - 40 (per DB, 80 lbs total)
Press Reset - 150 X 5 X 3 (reset #1)
DL - 375 X 5 X 1 (I feel so close to breaking 400...)

Supplementary Exercises:
Triceps
Abs
Grip Work (maybe)

[beastmaster103]

Sunday - 09/18/11 - worked 25 minutes on the elliptical, with 15 of those on interval training (2 minutes on and 2 minutes off). I'll be trying to incorporate a bit of GPP/cardio into my routine.

Monday - 09/19/11

I attempted 25 BW squats prior to the workout to test the adductor. They felt okay, as I am still a bit sore in that area. I will stay away from squatting for another week or so before trying anything more.

Lunges - 80 lbs X 8 X 3 (each leg)
Press - 150 X 5 X 3 - this was tough (as it has been recently, but I made it through). Will be increasing the weight by 5 for the next workset, then microloading by 2.5 lbs.
DL - 375 X 5 X 1 - definitely a struggle, as this is so taxing on the body, but I made it through. The back felt good the whole way through, as I concentrated on keeping everything tight and not rounding.

Supplementary Exercises: Triceps; did not have time for any abs or grip work as I spent time with my daughter.

For Wednesday (or more likely, Friday):

Lunges - 90 X 8 X 3
BP - 217.5 X 5 X 3
BB Row - 210 X 5 X 3

Supplementary work - Biceps, obliques

[beastmaster103]

10/1/11

Work/home/school life has not been kind to me.

Lunges - 90 X 8 X 3
BP - 217.5 X 5 X 3 - experiencing some right shoulder pain, but I just need to loosen it up with a stretch and/or lacrosse ball.
BB Row - 210 - these continue to be taxing. However, I worked through it.

Supplementary Work - Biceps, Obliques

20 minutes on the elliptical, working on intervals

For Monday - 10/3/11

Squats (they're back!) - starting out easy with a long warmup and some high rep/low weight sets (probably 135)
Press - 155 X 5 X 3 - I anticipate this and the DL will be tough with the layoff
DL - 380 X 5 X 1 - this may not happen, as it has been a while...

Supplementary Exercises - Traps, Triceps, Abs

[beastmaster103]

10/8/11 - saturday...I have not had much time to workout in my garage...however...

I am now starting to incorporate grip training at the end of my workouts or on an off day (not prior to the DL).

10/3/11 - Elliptical Machine - 20 minutes

10/6/11 - Grip workout (brief)

1. Two handed pinch holds of 50 lbs (25 lb plates held together, smooth ends facing out) - 3 reps of 20 seconds each
2. overhand finger exensions - 3 sets of 20
3. BB wrist curl (seated on the bench, arms resting on legs) - 3 sets of 20
4. Rev BB wrist curl (seated on bench, arms resting on legs) - 3 sets of 15

Exercises 2, 3, and 4 were done with an unweighted barbell (45 lbs.)

10/7/11 -

24 minutes of the elliptical machine

10/8/11 -- This is the first time I've squatted in weeks - since 9/3. I kept it light, with higher warmup reps.

Squat - Bar X 10; 75, 95 X 10, 115 X 5, 135 X 5 X 3 - it felt pretty good, but my right adductor is still tight from the last injury. I'm going to take things slow, by increasing weight by no more than 5-10 lbs per workout. If I experience any discomfort, I'll stop and start over again, as I believe the key is to ensure my groin is as loose and warmed up as possible.

Seated Press - 152.5 X 4, 4, 3 - my right shoulder has been bothering me, and I'm not sure why. I failed in the worksets due to the off time that hurt my gains I had made in the weeks prior. I will attempt this weight again, and will try to work through the minor discomfort. I believe some rotator cuff exercises will go a long ways towards strengthening my shoulder(s).

DL - 380 X 1...I didn't want to push things as it had been greater than a week since I had completed 5 reps at 375. I will go for 380 X 5 this week. I was also concerned that my grip work would negatively affect my DL. It had no ill effects. I know I'll be able to bang out five reps next time.

Supplementary Work -

Traps (shrugs) - 435 X 8 X 2 (w/straps)
BB Tricep Extensions 105 X 5 X 3
Abs
Grip work (same weights and reps as Thursday evening)

For Monday, 10/10:

Squats 140 X 5 X 3 - emphasis on form and keeping my muscles loose
BP - 220 X 5 X 3 - only jumping 2.5 lbs due to the 9 day layoff
BB Rows - 215 X 5 X 3

Supplementary Work:

Biceps, Obliques, grip work (same as the last workout, but with an increase to the pinch hold weight).