Rbenz Training Log

[Rbenz]

A little Background:

19 year old community college student who lives in STL, MO. I have been on and off the Starting Strength model for quite some time. I decided to quit trying other training programs, and nuke the novice progression for as long as possible, starting today. I will be entering the advanced novice routine adding 3lbs to squat per work out, 2lbs for bench, 1 for press, and 5 for PC. Deadlift will increase more rapidly starting at 8lbs. No cheating will be allowed. I plan to compete in the two olympic lifts in the next year, and feel my mind is the only thing holding me back.

Diet: will consist of three(meals)900 cals each and 50 grams of protein, accompanied by a gallon of whole milk at intervals throughout the day. Diet will consist of meats,vegetables,fruits,nuts, and some grains. Fish oil will be taken at each meal. No deviation will be allowed for the rest of this training cycle, except for Thanksgiving night. After each week calories will be increased by 200, until desired weight of 225lbs is reached.

My current stats

height:6 foot 1
weight:196
Squat:282x5X3
deadlift:317X5X3
Bench:252X5X3
Press:162x5x3
PC:185x5x3

Each day I will post my training weights and completed meals. God help me.

[Rbenz]

Squat:275 5/5/5
Press:160 5/5/5
Chins:Bodyweight 8/5/4

Lowered my numbers to start.

[beastmaster103]

Just out of curiousity, prior to your work sets, how do you ramp up to that weight? And do you do any cardio as a general warmup prior to the warmup sets?

I'm just trying to get a feel on what others do in terms of both reps and weights prior to the worksets. The reason: I stalled on my last rep on my third set of the press and think it was because I did too much of a warmup.

Thanks.

[Rbenz]

Meals completed yesterday, one day down

Front Squat:185 3/3/3
Bench:250 5/5/5
Power Clean:190 3/3/3

Beastmaster I usually do two sets of 5 with the bar on every lift working on form. Then a set of three with a weight half of the work sets, and on my last warmup I do fifty pounds under my worksets for a set of 2. It has worked magically. Occasionally I will not do the last warmup set on an exercise if I am already gassed from the others.

My diet will consist of shit today, but at least I will hit my calorie/protein marks.

[Rbenz]

Yesterday Diet got sloppy, It is definately hard to hit 5000cal clean, everyday. Subbed in some raisin bran to hit cal mark yesterday. Worked for 10 hours, and feel shitty. Workout today around 4:30.

[Rbenz]

Squat:277 5/5/5 Only have one pound baseball bat weights currently working on getting 1.5lb weights.
Press:161 5/5/5
Pull-ups: 6/5/5 Grip felt extremely weak. Strength was there; grip wasn't.

Added a quart of chocolate milk post-workout hopefully will help with recovery.

[beastmaster103]

Thanks for the info. I've been trying to perfect my workouts so that I get the most out of my worksets without being gassed from too much of a warmup. Others on this board have been utilizing 10-15 min of cardio prior to the main exercises. I haven't as of yet, but it has crossed my mind, especially with my squat workouts getting heavier.

For now, I just do a set of 5 with the bar, then work up to the work sets as so: 55% 5RM X 4, 70% 5RM X 3, 85% 5RM X 2, then the three worksets (except for deads).

Keep up the good work - the logs are looking good...

[Rbenz]

Got all the meals in today and felt like I could hit heavy weights with ease, but layed off to train tomorrow.............. the program is the program. A quart of milk, to finish the gallon, then to bed.

[Rbenz]

Totally pissed off!!!!!!!!!
Squat:280 4/4/3
bench:252 5/5/5 felt light
Chins:Tbd later

I have no idea what happened on squat I'm so mad because I have to wait until saturday to squat again, Damn!

[Rbenz]

Chins:BW 7/6/4

[Rbenz]

another day more failure
front Squat:190 3/3/3
press:162 5/5/5
deadlift:325 3 reps bad form

about the third time I've failed on deadlift, since doing ss, I guess it's time move it to an intermediate program. SH**!

[Rbenz]

I decided to get distracted and try some "new" training. My friends and I are opening a gym this summer and the last month and a half my training goals were lost. I decided to try more of a crossfit style, and totally cut PRs. My deadlift went up slightly but everything besides it fell a large amount. Anyways, if your interested in the gym the website is www.projectdeliverance.com. I am glad to be associated with such a great organization, and will continue to train at Project Deliverance, with a more strength based program.

For the last couple weeks I was on/off SS again and am at where I started the program. I do not have any equipment, and my globo gym memership went to shits because of lack of cash. I have been training wherever whenever i can, but am staying very motivated.

I am writing this to set goals and will not change until I hit my goals.

Bodyweight:230lbs
Deadlift:500lbs
Squat:400lbs
Bench:300lbs
Press:200lbs
Power Clean:285lbs

[Rbenz]

1/26 Training at Lindenwood University

Great atmosphere and nice facility, but form problems were widespread, and I do not think I saw a squat that was parallel just lots of yelling. Everyone seemed to look at me while I was squatting, and this made me push harder yet my last 2 sets still failed. I advised a couple throwers on their squat form as they were looking up and leg pressing, and taught them the concept of hip drive. The reason I was here is because two of my friends run and throw at Lwood and invited me up it was about an hour drive and was overall a good time.

Squat: 275 5/4/3
Press:165 5/5/4
Pullups 8/6/6
Bodyweight:207

[ProjectDeliverance]

Ryan,

Thanks for the shout out man. It was great to see you the other day at Track practice. PD all the way!! Keep up the good work and let's get that 500# Deadlift this summer!

-Matt

[Rbenz]

1/30

Back at my buddy matt's basement and training went okay. I got to sneak into the Workout CO. after we finished our squats and bench haha. It is a decent facility and open 24/7 and half the time no one is there. I did some roman chairs and chins, got decent numbers as well. Squat form was off for some reason Matt PRed, and I hit only one set of five, then tapered off from there.

Squat:275 5/4/3
Bench:235 5/5/5
Chins:8/8/8
Roman Chairs:35lb 10/10/10

[Rbenz]

I have been in a terrible mood lately, mostly because I cannot lift, due to funds. I Have eeked out my free passes everywhere locally, and feel let down. I do what I can and feel that I will have to get some extra cash so I can get a membership. I use to have a borrowed squat rack but my family didn't have room for it, and my dad hated where I was able to put it. I tried bargaining but to no avail; it had to go. Paying for school, gas, and insurance etc. has finally gotten to me and my funds have dried up. I have been cutting back on my sleep time so I can pick up more hours at work and I am somewhere around 4 hours a night currently which isnt to bad. I must somehow get into the gym by friday and workout 3x a week. It will happen, I have no doubts. I researched a bunch about Troponin Nutrition and the recommended carb cycling approach which I will begin friday. 6 meals a day will be tough. I am more motivated than ever before. Anyways I got on to post my current bodyweight. ha

Bodyweight:204.0

[Rbenz]

For some reason I have to post this IDK WHY. This man has overcome alot in life and has inspired me in everything I do.


http://www.youtube.com/watch?v=j1AGY5JZxVY

[Rbenz]

Im so pumped my dad let me put a squat rack in the garage. I cannot stop thinking about working out tom. diet starts as well. Here we go
Official weight before training cycle:205.4

[Rbenz]

Squat:265 5/5/5 form was better
Bench:235 5/5/5
Pullups: 6/5/5

Felt so good to be back.

[Rbenz]

Somehow after eating like a pig from last night and this morning I was able to nail everything. A long shift at work, 7 hours of sleep the past two nights and a positive attitude helped me acheive this. Extremely motivated still, lovin life.

Squat:270 5/5/5
Press:160 5/5/5
Chins: 9/9/9 probably a PR

[Rbenz]

injury update:

After my last set of squats on sunday night I felt a sharp pain shoot up my left leg shin/knee area. I iced it yesterday and when I woke up this morning it was black and blue, and extremely painful. I'm gonna have to take today off. I will train through it tomorrow, no matter the condition. My current diagnosis is a slight strain where the patellar tendon attaches the tibial plateau. Due to form most definately my knees are sliding forward of my toes, either at the bottom or on the descent of my squat.

Another problem that has slowly developed is a pain in my wrist that I do not know the cause. It is a sharp series of pains that last for a minute or two and then come back often throughout the day. it is located around the edge of my ulna bone. It could just be tendonitis and I am hoping so.

[Rbenz]

Squat: 275 5/5/5
Press: 162 5/5/5
Pullups:4/5/4

Everything felt good, and my knee is still swollen but was able to squat. The higher protein has helped my recovery greatly. I have gone from 1g per lb of bodyweight to 1.5g per lb of BW and felt overall stronger while consuming less calories.

[Rbenz]

Squat:280 4/4/3 Had a little left in the tank but didn't test it with the knee.
Bench:240 5/5/5
Chins:10/9/8

Drove 3 hours round trip to workout, was kind of stiff but got some work in. The left knee feels better after loads of ice and Nsaids.

[Rbenz]

Squat: 280 5/5/5
Press: 165 4/4/4
Deadlift: 330 4reps I could have gotten 5 but my back turned into a shell halfway up.

I had a long day today but I made it to a gym to train. Worked for 8+ hours and had school until a little after noon. So training was jammed in after midnight. My buddy gave me his 24 hour workout card to borrow until my squat rack arrives. So in the meantime I trained at this mirror mania joint. It has(almost) everything I need; except for the fucken hex plates. Deadlifting was a rough go because of this and the bar would often slide forward halway through my reps. My knee is still healing and hopefully within a week will be pain free. Most of my numbers increased which is always good. I'm already thinking ahead to friday.

[Rbenz]

Squat: 285 4/3/2 knee was irritating me
Bench: 245 5/5/5
Pull ups: 5/4/3 need to work on these more

Another friday training session at Matt's house. As long as my numbers slowly increase I will stick with it.

[Rbenz]

Squat: 285 3/3/3 kinda pissed at this
Press: 165 5/5/5
PC: 185 3/3/3

Dropped the diet and missed monday, got back on it today. The knee is almost fully healed. Squat was disappointing, Press is a PR, and PC is still the same. Overall (for eating a total of 6000 calories in the last three days) im happy with my lifts.

[Rbenz]

Injury Update: I had a rude awakening this morning, and it was not my alarm clock. A red mark had appeared on my knee, and pain followed. It is hard to bend and awfully painful. This must have been caused by the power cleans, but I still have full almost painfree ROM. NSAIDS and Ice will be applied frequently following this post.

[Rbenz]

Squat:285 5/4/3 still gonna try to slowly increase while the knee heals
Bench:250 4/4/4
Chins: 11!almost positive this is a one set PR/9/8

Felt good today, thinking about training again.

[Rbenz]

Squat: 285 3/5/3 This was a terrible squat workout( I am extremely embarrassed to post this bullshit). Many possibilities can account for this failure. I'll give it one more go on Wednesday. Do or die time.
Press:170 5/4/3
Pullups:5/5/5 at least something went right and I had more in the tank.

Diet is on track as well as sleep. It is either a form problem or just down right stressful.

[Rbenz]

FS: 185 3/3/3 went pretty light, these felt easy
Bench:250 4/4/4
back extension 3 sets to failure at bodyweight

Recovery has been terrible as of late. I was planning on squatting to finally nail down sets across at 285. Things changed when I was having trouble with my warm up sets, 235 felt heavy. So I did more of a recovery based workout. Friday is my last hope. I don't work tomorrow, so my meals will be easier to get in. My sleep also can catch up and hopefully that will get me unstuck. If this doesn't work monday I will switch to an intermediate program. I know my form has been nailed down. I've taped and critiqued my form countless times and it is very good. I attended Rip's barbell cert last may and feel I am as close to perfect as possible for being my own coach.

[Rbenz]

Squat:285 3/3/2
Press:170 4/3/3

I had a terrible day and this is now officially my second stall at 285. Time for an intermediate program on everything because all 5 lifts are stalled. I'm not to sure how to run this quite yet considering I just wish to get stronger. My deadlift is on an alternating pc/dead every wednesday and I have not seen exactly how to program it at the intermediate stage. I plan on running a straight texas method. Any recommendations on my new program would be greatly appreciated guys since this is my first time at this level.

[Rbenz]

Alright New program

Monday:
Squat: 5x5 265
Bench Press: 5x5 235 (Volume)
GHR: 2xfailure
curls:3x8 95

Wednesday:
Front Squat:3x3 190
Press: 5x5 160 (Volume)
Chins: 3xfailure

Friday:
Squat:285 1x5
Bench: 250 1x5(Intensity)
Deadlift: 330 1x5

[Rbenz]

Squat: 265 5/5/5/5/5
Bench:230 5/5/5/5/5
GHR:BW 12/10/8
Curls:95 8/8/8

Good workout today, advancing felt really nice and I am positive I truly exhausted the novice program. All of these felt relatively easy except for the first set of GHR. These are hard and seem to hit the hamstrings quite nicely.

[Rbenz]

Front Squat:190 3/3/3
Press:155 5/5/5/5/5
Pullups: 5/4/4 kind of embarassed to post these, but o well im gaining weight

I feel sore as hell and the press seemed kind of hard. My hamstrings are very tight, and I feel very lethargic. We will see how friday goes.

[Rbenz]

making a slight change to the program, alternating halting, and rack pulls instead of 1x5 considering I was already deadlifting every other week. I will also throw in 3 sets of 3 cleans on friday. Also as I wish to enter into powerlifting bench will become my main focus and a 2:1 ratio over my press.
1x3 will be my max this week.

So it looks more like this
tomorrow:
Squat 290 3rm
Bench 255 3rm
Clean 3x3 190

[Rbenz]

Didn't do cleans because of the knees, otherwise hit the numbers in squat and bench.

[Rbenz]

Squat:270 5/5/5/5/5
Press:175 1x3
Halting Deads:275 1x8 wasn't to sure how to do these. It felt as if my back detrained considering the last time I pulled a set of five has been a month or more. We will see how this progresses.

My priorities currently regarding my training
1. Deadlift increase probably somewhere mid 300s after the detrain.
2. Squat increase
3. Bench increase

I weighed in at a flabby 212 I couldn't believe this I'm gonna drop calories down to 3800 from 4000, and up my protein again to around 320g per day. Considering my goal is to get stronger this is not a problem. I have always been able to stay decently lean when not constantly overfeeding.

[Rbenz]

Front Squat:195 3/3/3 Felt very easy
Bench:232 5/5/5/5/5
Chins: 10/10/10

Felt great today, I cut GHRs out and my recovery is much better because of this. I felt very overtrained last week and thought that these could be the culprit. We'll see how next monday goes. Anyways I trained at Lindenwood today, and got some of my buds rofl like usual we had a great time.

Also probably one of the funniest moments I have seen at any gym I experienced today. My bud Matt was front squatting 210 and he missed his last rep and dropped the weight on the floor, and everyone in the gym seemed to go silent. He was pissed from failing with the rep and yelled loudly, "That's what you fucking do to the weight, throw it down, don't be a pussy throw the fucken weight around and stop being a little bitch. More Fbombs. I was laughing hysterically and everyone kind of just looked the other way and acted like nothing happened.

[Rbenz]

Squat:310 2rm
Press:156 5/5/5/5/5
Roman Chairs: 35lbs+BW 10/10/10

Posting the workout before because I probably will not finish training until 3:30-4AM. Bed sounds better than ever at this time.

[Rbenz]

Squat:275 5/5/4/4/3
Bench:267 2rm
Rack pulls: 315 1x5

Squat took a dive with the cal drop, I dropped 2lbs and am currently around 210. Will drop my cals to 3600 as of tomorrow. Did some foam rolling, and took a contrast shower. I am going to do everything I can(recovery wise) to try and see if I can get 5x5 275 while in deficit. Maybe even sleep 8 hours if I get the chance.

[Rbenz]

Front Squat:200 3/3/3
Press:180 2rm
Pullups:7/3/3

My first set on pulls was awful. The form sucked, the grip felt awkward, and my arms had a wicked pump, BRAH. On my second and last set form was much improved. These sets helped me realize how weak my back truly is. Overall great workout and quick for once. My bodyweight went down which is a good sign because I hit my numbers. It is a lot of hardwork to fine tune recovery as much as I have but hopefully it will pay off.

Bodyweight:208.7

[Rbenz]

Squat:330 1rm Could have gone slightly higher but this is a PR
Bench:234 5/5/5/5/5

(Tweaked my back)ice all of today, recovery has greatly improved thus far.

[Rbenz]

I am very heated right now, I have a speech to give and my mom would not let me train tonight. The school is our number one priority BS. She pays for it so whatever. Training always comes before school, unless school cannot be finished because of training. I usually do not tell her about my homework, and that I sleep 2-4 hours consistently everynight, because of training and then school work, but I let one slip. Training will resume tomorrow night.

[Rbenz]

Squat:275 2/3/2
Press:155 3/5
Halting Dead:285 1x8 Felt very good

I expected a drop but not this low this fast. Bad workout except deads felt great. A lot contributed to this bad workout. Overall the worst recovery I have had since starting SS have been these past couple of days.

[Rbenz]

Front Squat:205 3/3/3
Bench:256 3rm
Chins: BW+35lbs 5/5/5

Great workout today PRed on everything. I don't know why today went as it did, my recovery has been terrible and I am in a major caloric deficit. Any type of weight increase on the bar is fantastic. I am not worrying so much about the volume days just the intensity days. Also did about 15 minutes of calvin klein underwear model cardio.

[Rbenz]

Skipped the saturday session mostly because of extreme overtraining. I have never felt this out of whack, my work hours have been awkward and my sleep has been non existent. I am still cutting weight for another week, and then my bulk will begin for about 8-10 weeks depending, and then another cut. I feel I have lost 6-7lbs of fat thus far, and this has really hurt my squat but helped my deads.

[Rbenz]

Squat: 255 5/5/5/5/5
Press: 185
Rack deads:325 1x5

Good Session will start bulking the middle of this week

[Rbenz]

Front Squat: 208 3/3/3
Bench:236 5/5/5/5/5
Pullups 4/4/4

Today was truly a great day for me.

If you haven't seen this.....
http://www.youtube.com/watch?v=5groVHlMkRE

[Rbenz]

Squat:295 1x3
Press:157 5/5/5/5/5
Romans: 35lbs 15/15

Looking forward to monday I cannot wait to Squat.

[Rbenz]

Squat:260 5/5/5/5/5
Bench Press:280 1rm had a little in the tank but this is a PR
Halting Deads:292 1x8
Romans:37.5lbs 15/15

[Rbenz]

Squats: Would usually do front Squats today but my knee flared up during warm ups. 230 5/5
Press:177x3
chins:Bw+37.5 5/5/5


Back feels sore, quads feel very sore, and overall I am sore. The Blues lost tonight kind of a boring game to watch. Down 0-1 in the series, I just started a playoff beard if they somehow go far I'll post a pic of it.

[Rbenz]

So I am starting my bulk again and will be implementing troponin Nutrition's carb cycling for the next month or more. This consists of High carbs on training days, and low carbs on off days.
Foods will consist of:
Protein sources:lean meats, fish, protein powder, and eggs
Carbs:oats,rice,potatoes
fat:anything healthy

This will be a bitch to prepare in the mornings, we'll see how I do.

[Rbenz]

squat:312 2rm not much increase at all but Im still regaining strength
Bench:238 5/5/5/5/5 felt solid
Romans:45 15/15 felt very easy

Blues lose again, and they are down 0-2 now. Day one of the diet is down and I am officially at 207 on the dot.

[Rbenz]

squat:265 5/5/5/5/5
Press: 160 5/5/5/5/5
RackPulls:335 1x5 these are starting to feel much better(form wise)

Weighed in at 205 today and felt small but strong it was weird.

[Rbenz]

Front Squat:211 3/3/3
Bench:260 3rm
definately isnt my 3rm did not have a spotter
Pullups: 6/5/5 finally figured these out

Some weird shit goes on late at night at this gym I'm at. Some 40-50 year looking hooker was being trained by this poser personal trainer with a ponytail and she was wearing a skirt and high heels. Regardless he had her squatting with a smith machine. I wish this would have been on a monday, its bullshit like this that motivates me.

[Rbenz]

Squat: one set of 5 at 290
Press:186 1rm 14lbs away from 200#lb goal

[Rbenz]

Squat:270 5/5/5/5/5
Bench:240 5/5/5/5/5
Halting deads: 300x8

This felt like a very easy day, which is weird.

[Rbenz]

Squat: 232 5/5
Press: 161.5 5/5/5/5/5
chins: BW+40 5/5/5

My right knee was swollen and hurting from monday so I figured something was wrong. I believe its a form problem with my knees coming forward at the bottom. I started taking creatine today not because I want or need to but because the tub is old and will go bad at the end of next month. I've had it for three years!!! It can only bring benefits. I also weighed in at 200 but I drank 2 gallons of water which is an extra gallon over my usual. Truthfully I don't know what my actual weight is. I originally posted 225 at the start of this log, as my goal, but things change. I will get there but with no more than 12-14% BF. By the way I need to check BF this weekend. PEACE!

[Rbenz]

Squat: too disappointed to post
Bench:285 15lbs away from goal

I didnt hit a single rep on my 1rm max squat. I feel this happened for two reasons. The first being my strength hasn't increased since my last go around for a 1rm, I am still at 270 for 5x5. This will change soon!!!!!!!!!! Since posting my priorities my Bench has gone up and my deads quite a bit but squats stay the same. Focusing on squat will now be number one with deads number two, because they are both lagging.

[Rbenz]

Squat:275 5/5/5/5/5
Press:178 3rm
Rack Deads:345 1x5

Overall a good day this diet is working wonders. The recovery is superb, hard work and effort pays off and makes mondays seem easy. Bodyweight is a tad above 202.

[Rbenz]

Squat:235 5/5
Bench:242 5/5/5/5/5
Pullups 6/6/6

I have an awful lot to write about today, but I'm sure somebody out there worked harder than me which pisses me off. I had to go home from work because I was puking and running a fever. I tried keeping my meals down but it just wasn't happening. It sucks that this happens now because I have a huge research report due tom and I will be up almost all night again. I wish I could get more sleep but i keep my priorities in line. Anyways I felt like complete shit training and had to puke in a trash can twice between bench sets and after squats. The two other people in the gym already think I am crazy for lifting barbells consistently now they think im bulimic, o well no excuses.

[Rbenz]

Squat: 300x3
Calf Raises: so gay 25lbs (seated) 20/20/20

Skipped Presses big elbow problem...

[Rbenz]

Squat: 280 5/5/5/5/5
Press:163 5/5/5/5/5
Haltings: 306 1x8

Another good monday, school is almost out and my sleeping schedule will be much improved starting next week.

[Rbenz]

Squat: 235 5/5
Bench: 270 2rm
Chins: bw+45 5/5/4

Lots of unneeded assistance:
Calves seated: 30lbs 20/20/20
Roman chairs: 10lbs behind head 8/5/5 put alot of pressure on my back this way
Curls: 100 5/5/5

Decided to add in a bunch of unneeded stuff felt as if I was bodybuilding again.

[Rbenz]

Squat:315x2 Felt strong for once had another rep in me(good sign)
Press:182x2

[Rbenz]

squat: 285 5/5/5/5/5 really dug this out
Bench: 244 5/5/5/5/5
Rack deads: 353 1x3

Recovery was a huge issue last week, I am very suprised I did not fail on everything.

[Rbenz]

Squat:235 5/5
Press:170 3x3
Pullups: 7/7/6

[Rbenz]

Squat:335 (had more but a PR)
Bench:290(PR) 10lbs until goal
Seated calves: 20/20/20

[NYCGUY79]

Thanks for the posts. I am your size in terms of height, but maybe a little heavier at 220 now. I have been doing starting strength for almost 8 weeks. Question, what are your warm-up sets like now, especially for the press and bench? I think you have made some good progress on most of the lifts, squat is a little hard to tell given the on and off knee injuries.

[Rbenz]

squat:290 5/5/5/5/5
Press:180 3rm
Halting deads:could not move a single weight so skipped them

[Rbenz]

NYCGUY79

My warm up sets usually would run
Press: bar 2 sets of 5 (hammering technique)
95lbs a set of 3
145 a set of 2
worksets

The same applies to bench and squat

It varies with deads. I have always had problems with my back getting overtrained quite fast. I am taller a tad over 6 foot 1 so my back is near horizontal at the start of the pull and my range of motion is large. So I barely do any warmups for deads except with light weights and one set of 3 close to my work weight. As long as you hammer in technique you will learn the motor pattern quite fast. It is all in your head once your throw on some new weights.

[NYCGUY79]

Thanks for the response.
I am trying to get press up to your levels, I am currently a 165 for 2 reps. I fully expect this to take sometime. So for example the last workout i did the bar as a warmup and then 135x5, 135x5, 145x3, 155x3 and then 165x2. I have done this for the last 2 sessions. It took me a while to get from 165 from 155, and i wasn't sure if that was because i was tired from the previous sets by the time i got to the last workset. I have recently been trying to add some volume work after at light reps and not try to set a PR for last 3 workouts. Not sure how that will turn out, but in theory it should help.

One thing i did not understand, in terms of squat and bench your post seemed to indicated that you go from 145x2 to your workset? So you do not do any intermediate weights between 145 and the 290 workset you posted?

In any event, thanks for the log. Its one of the few that i can relate to0 in terms of size/height and workout. Good lifting!!

[Rbenz]

Squat:237 5/5
Bench 245 5/5/5/5/5

Threw out all the extra stuff was seeing colors and feeling weird.

[Rbenz]

NYCGUY79 ,

Heres an example of my squat:
45 for 2 sets of 5 reps
135 for 1 set of 3-4 reps
then 225-240 depending for a set of 2 then my worksets

The way the weight goes up is similar with bench. Find what works for you, and BTW I do not like your current warm up. Warmups are intended to warm up not work up.

[NYCGUY79]

Thanks for the response and the breakout of sets. I will try this method if my current layout stalls due to fatigue.

The 5x5/ascending ramp that I use however was something Bill Starr laid out for beginners to instill practice of the exercises while also ramping up the weights.

But like you said, got to find something that works for me. So at some point maybe the ramp up will need to change.

[Rbenz]

Squat: 305 1x3 (felt very easy, I do not like to come close to a balls to the wall PR, just a PR>>)
Ab machine:110 10/10/10

I am very sick right now,because my recovery has been bad again(I think). I am running a slight fever and was feeling terrible so I squatted and called it quits.

[Rbenz]

squat:295 5/5/5/5/5
Halting deads:311 1x8
Seated calf:45lbs 20/20/20
ab crunch:115 10/10

Finally getting to feel a tad better. I had a very high carb day today and it helped with my recovery greatly. This should have been done on monday but I sensed a tad of overtraining, and was still running a slight fever. I started to squat and racked it after one set. The extra day of rest and recovery helped tremendously.

One more note: I was starting to lose focus, and reminded myself why I train. My attitude changed, and I had the best training session I have ever had. If your attitude is there, and you have no fear you WILL acheive your goals. I am only starting my rise to the top, it will be a long one.

[Rbenz]

Squat:240 5/5
Press:195 1rm (5lbs away from goal of 200#)
Pullups:bodyweight 9/9/7 (these finally are starting to go up)


Good session again, my bodyweight is constantly hovering between 205 and 197. As long a my strength continues to improve I am not extremely worried about bodyweight.

[Rbenz]

squat:175 (speed sets) 2/2/2/2/2/2/2/2/2/2


I am tired, work is crawling up my ass, my low back is shot, so I went with a speed emphasis. Recovery=the hardest part of training IMO.

[Rbenz]

6/9/09
Seated calves: 50 20/20/20
Curls:100 5/5/5
25 minutes slow cardio

6/11/09
Squat:300 4/2/ scratched (form was terrible) I could not stop my upper back from rounding it feels very weak. I will try again next monday at 300 with emphasis an recovery these next four days. (my torso strength has also become awful).
Bench:247 5/5/5/5/5
Rack Pulls: 355 1x5 (grip gave out a bit on the last one)
side bends:60lb dumbbell

Just one of those days I guess..............

[Rbenz]

My bodyweight is currently 204. I plan on having this 206-207 on monday.

[Rbenz]

squat:275 1x5
went light my back seems to be extremely overtrained. It feels heavily inflamed.
Did some reverse hypers to try and flush some blood in there as well.

anyone have any ideas for this remedy? It does not hurt just feels really worn down.

[Rbenz]

squats:300 5/5/5/5/5
Bench:249 5/5/5/5/5
Halting deads:316 1x8
side bends:65lbs 10/10

Great session today!! I took my carbs up to 1000 grams, and it definately boosted recovery. Lately I have been having some issues with my back, and I realized it was a form problem on squat. I was leaning forward quite a bit and bringing the bar forward of midfooot which increased the lever arm against my low back. The pain is still there but at least now I know the problem.

[Rbenz]

Squat:240 5/5
Press:170 3/3/3
Seated calves:55lbs 20/20/20
Curls:102 5/5/5


Pretty good session added in some looks.

[Rbenz]

Speed Squat:175 2/2/2/2/2/2/2/2/2/2 (1 minute rest between sets)
Speed Bench:165 2/2/2/2/2/2/2/2/2/2 (1 minute rest) Should have been different reps time but o well
Speed Deads:205 1x15 (30 seconds between reps) technically 15 singles

Felt good during speed work, real good. Looking forward to monday. My buddy from our gym (www.projectdeliverance.com), trained at gym jones this week. If you do not know what gym jones is check out the site. He had a great time and I received an invite as well for this coming fall. I will think this oppurtunity over seriously, but currently have no answer. Anyways here is Matt working his way up to a 245 clean at 165 bodyweight a new PR for him.


http://www.gymjones.com/schedule.php?date=20090618

[Rbenz]

squat:scratch
rack pulls:scratch
Damn!!! really messed up my lower back. I don't know what it is exactly but I could not move a damn thing without extreme pain. All day it felt awkward and then once I started to lift it got really bad. I usually would push through but this was a cracking noise and painful.

[Gary Gibson]

Oh no, man. That does not sound good at all. Maybe see a chiropractic with a powerlifting background? Reevaluate form maybe, too?

I find spinal decompressions are essential for long-term back health with heavy squatting and pulling. I either do them by just hanging for time or throw weighted chins to the end of the session in place of deadlifts. Don't know if that's a help at all, but just thought I'd share.

Hope you get it taken care of and that you heal quickly.

[Rbenz]

UPDATE:
Okay changing my program to Wendler's 5/3/1. I know I have not been on the Texas Method to long but I am getting torn up. I have tendonitis in both elbows, a wrist problem, knee pain is coming back, and I just blew out my back. I feel I need some time to heal up and lower the volume espeacially with squats. The program itself is hard to explain but basically there is a day to squat,bench,dead, and press. The percentages rotate every week and each workout a PR is trying to be set in weights or more reps. After a few go arounds with this I might switch back to the Texas Method again.

yesterday's workout:
reverse hyper:BWx15/15/15
Press: 172 2/2/2 had three but was starting to put some pressure on my back didn't want to chance it.
curls:105 5/5/5

Back feels better as of right now. I iced almost three hours a day, and will hot tub it up this afternoon to try and get some blood flushed through. I plan on squatting sunday night as my program will now split
sunday/monday/wednesday/thursday

As of right now my estimated 1rm on these four is as follows
Squat:345
dead:405
bench:300
press:200

We will see where I am at a few months from now.

[Rbenz]

6/26/09
Recovery:
Hot tub, foam roll, streching, holds=2+hours

[Rbenz]

Press: 115x5
132x5
150x9
Chins/pullups:50 total reps

Enjoyed being in the gym for 45 minutes instead of 3 hours. My Back is feeling better with a slight bit of pain, but nothing much.

[Rbenz]

Deads: 225x5
256x5
291x7(this is pretty bad maybe had another rep or 2 idk what the deal is)

[Rbenz]

bench:175x5
203x5
230x9

DBrows: 100x17
Curls: 85 10/10
65x10

I went balls to the walls today and my intensity was through the roof. The fact that I am only squatting once a week has helped my CNS. Mentally I feel as if I can lift the world.

[Rbenz]

Squat:205x5
225x5
255x6
Lunges:65lbs 10/10/10

Back was okay, kinda felt like I slightly tweaked it. I stopped after 6 reps to stay on the safe side. I expect in 1-2 weeks a full recovery.

[Rbenz]

Leg curls:90 15/15/15
seated calf:57.5 20/20/20

[Rbenz]

Press:140x3
150x3
158x8
Chins/pullups:50 total reps 6 sets

[Rbenz]

Deads:240x3
275x3
308x5

Incline abs: 4 sets of 10 bodyweight

I felt awfully good today, and I cannot "weight" to start school again. That was really meathead. Anyways training went okay I guess.................

[Rbenz]

bench:190x3
215x3
245x8
Dbrows:100lbs x20
Curls:65 10/10/10/10/10

Everybody has been jumping my ass lately, because of my dedication to my training. It is hard for many people to understand, but I try to explain and they find it stupid. It is very hard when no one understands what it takes to go to the top, even your parents. This is what makes me happy in life....the ability to acheive unacheiveable goals, be extremely competitive, and grow physically and mentally. Thus far in my career I have gained over 85lbs of muscle in 4 years. I have went from not being able to lift the bar for one rep to benching over 300. I was the skinny basketball kid my sophmore year in highschool who was 6ft 115. Constantly I was getting made fun of for being skinny and was getting my ass kicked. I am starting to change slowly......It took me a while to realize the potential I have, and the drive was hidden. As I have begun to set priorities in life, and start proving everyone wrong I have started to smile and enjoy every minute of it. I have been told countless times that it will never happen, and that I was not built to be a powerlifter or weightlifter. That I will never make it to the top, and to stop trying to be something I am not. Maybe I am not now but I have never wanted anything more in my life than to inspire people and lead by example. I have finally found my path. OOOOO and by the way I am turning 20 today.

[Rbenz]

Squats:210x3
240x3
270x5
BB lunges:70lbs 10/10/10
Leg curls:100 15/15/15
Seated calf:60 20/20/20

Feel as if my upper body is constantly improving and my posterior strength sucks. MUCH to be improved on. I might consider upping the volume after this first training cycle if my strength does not start to take off.

[Rbenz]

Press:131x5
150x3
166x7
Pullups/chins:50 total reps

[Rbenz]

had nothing in the tank today

deads:255x5
291x3
325x3

inverted situps alot

[pathfinder]

Keep it up guy, and a belated happy birthday. I'm certainly no expert, but I've always responded much better to RDLs rather than leg curls for the posterior chain.

Are you still playing basketball as well as lifting?

[Rbenz]

Bench:202x5
230x3
257x3

db rows:100x22 (left side failed around 18,slight deficiency with grip)

[Rbenz]

I do still like basketball, but do not play. I was considering playing lacrosse as I will be transfering to a new college this fall. I played lacrosse in high school and loved the sport. I was pretty good and had 30+ goals my senior year. My true passion is lifting. I have always loved lifting, ever since I began, but have had trouble as of late finding that explosive drive I use to have. I will get it back somehow. I use to when I was in high school lift almost after every practice. I loved to lift. I have been running the blast-dust lifestyle for quite sometime, and lifting is on my mind more than anything else. This has become a problem in other aspects of my life and will need to re-evaluate here soon. If I can be smart and extremely dedicated I will acheive my goals both lifting and beyond.

[Rbenz]

Squat:225x5
255x3
285x4

Pretty simple huh........

[Rbenz]

press:deload
70x5
87x5
105x5
Pullups/chins/assistedpulls:50 total

[Rbenz]

dead:deload
135x5
170x5
205x5
Lunges:75 20/20/20/20/20

[Rbenz]

Diet update:I am currently right at 200, I WILL BE 225lbs by January 1st 2010. I am a poor bastard and have been carb cycling for quite sometime. CC works but cuts to much into other aspects of my life. I will be starting with my main three meals of the day,and then a gallon of skim milk. As the weight gain progresses and starts to slow I will add in another,and maybe more. I WILL HIT THIS GOAL!!!!!!!!!!!!
JANUARY 1st 2010=225lbs of bodyweight

[Rbenz]

bench:105x5
135x5
161x5

Db rows:105x25

500 meter row for time:
1:32

[Rbenz]

warm-up: 5 minute bike spin
dynamic stretching

Squat:120x5
150x5
180x5

Seated calf:62.5 20/20/20

Today was the end of the first cycle, and I am quite pleased with many things. This being said I am slowly bringing up weak points.

Pros from 1st cycle:
-upper back size and strength vastly increased
-press strength has gone up quite fast
-power endurance has increased
-cardio is much better
-calf size has slightly increased

cons:
-Legs still are not growing like I would like
-Squat is rising but not fast enough
-hip and shoulder flexibilty sucks
-lack of warm-up on my part because of laziness

new training maxes
squat:306.5
deadlift:347
bench:272.5
press:179.5

[Rbenz]

Recovery

cardio:
30 minutes
HR 130-140

Static Stretching

Foam Roller:
Back X 50
IT X 50
Calves X 30
Hams X 30

[Rbenz]

press:117x5
135x5
153x10

Short, but to the point.

[Rbenz]

deadlift:225x5
260x5
295x9

incline situps: bodyweight 15/15/15

This was a damn good day and a big PR for me. Everything was flying off the ground. It might have been ten reps, I kind of lost count.

[Rbenz]

recovery:

cardio-35 minutes-130/140HR
Static Stretching
Foam roll like a bitch

[Rbenz]

bench:177x5
205x5
231x10

curls:67 10/10/10/10/10/

[Rbenz]

squat:200x5
230x5
260x8

GHR: bodyweight 8/8/8/8/8
standing calf raise:80lbs 15/15/15


http://www.youtube.com/watch?v=83p5BfzetPU

[Rbenz]

Press:125x3
145x3
160x7
dips:bodyweight 15/10/10/10/10
Chins:bodyweight 8/8/8/8/8

Feeling bigger than ever before, will have to weigh myself soon.........

[Rbenz]

Deads:240x3
275x3
311x8

no assistance yet. I am going to do another session tonight.

[Rbenz]

bench:190x3
218x3
245x9

DB roWS: 100X26 1 SET

Definately have a grip deficiency, I got 26 on the right arm and then 14 on the left. I will rethink somethings as it seems to be regressing more.

[Rbenz]

I am deciding to postpone tonight's workout to do some recovery work. I am feeling slightly overtrained, and mostly it is my lower back, and attitude.

recovery:
20 minutes hot tub
dynamic stretching
baseball roll(this hurts extremely bad on It bands)/2 sessions today

[Rbenz]

squat:215x3
245x3
275x6

lunges:85 10/10/10

Did some fun stuff this week

Saw these dragsters and many faster ones at Gateway:http://www.youtube.com/watch?v=sQPZ-887TZk

Saw these guys at POPs:http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoID=61143364

[Rbenz]

press:135x5
152x3
171x5

[Rbenz]

Deadlift:260x5
295x3
330x6

[Rbenz]

Bench:205x5
230x3
260x5

Curls:70 10/10/10/10/10


Bodyweight update:209

I am heavier, but feel the lack of volume is killing some possible size gains. I am keeping the gallon of milk a day, but going to change my training.

[Rbenz]

Warmup:foam roll
7 minute bike spin

Squat:230x5(left hip flexor was burning so bad) so I stretched for 20 minutes
260x3
291x5(felt hard, the last rep was shitty form)

lunges:90 10/10/10

I will be sore tomorrow.

[Rbenz]

Press:70x5
90x5
105x5

Cardio session
30 minute bike spin

[Rbenz]

Monday August 17:
Deads:155x5
175x5
205x5

[Rbenz]

bench:110x5
135x5
165x5

then:worked up to 225 clean and jerk

[Rbenz]

Squat:122x5
153x5
183x5

New training maxes:
Squat:311.5
Dead:352
Bench:275
Press:182

Will be adding in boring but big template
+HUGE EMPHASIS ON RECOVERY DAYS

[Rbenz]

http://www.projectdeliverance.com/Project%20Deliverance%20Summer%202009%20Day%2039%2 0010%20Copy.jpg


A cool pic of me sticking 225, courtesy of www.projectdeliverance.com

[Rbenz]

Well a lot has been happening, and all good things. I moved into school, met a bunch of great new people,started a diet plan with Dr. Chris Fox, and joined the olympic weightlifting team. The coach is awesome his name is Derrick Johnson.

http://www.youtube.com/watch?v=C-Fvfn2kY94

http://www.youtube.com/watch?v=Wfu9T76lRQA

Anyways my workouts got pushed into one day. I started out with a gigantic accidental REP PR.


deads:235x5
265x5
306x11 was suppose to do 301
Ghrs:3 sets of 10
Press:153x7 (all I can remember)

today:lots of foam rolling and a cardio session.

[Lironsd]

its seems ur progersiving linear and great.
good luck.

[Rbenz]

Thanks buddy I appreciate the kind words.

recovery:
Foam roll+20 minute light cardio+possible ball shrinking contrast shower

[Rbenz]

Will be taking some time off from the forum. I will still be training, but experimenting with some westside and Olifting. I still will update every so often. I can tell you that I pulled 445 yesterday. I also box squatted 2 INCHES BELOW PARALLEL 300(IT WAS EASY), for my first time trying it(alot different then free squat). Who cares about upper body................

[Rbenz]

Bench:235x11 PR

[Rbenz]

Deads: Not a good day worked up to 310x5 which is really shitty for me.

Power Clean:205x3x3- Not exactly what I want to go up right now but I'll take it. Couldn't hurt.

[Rbenz]

back to rips intermediate my back is pretty much healed and feeling good Wendlers program is solid. Just believe in it and it will work.

[Rbenz]

Rips intermediate PRS:
Squat:335x5
Dead:Never went up(didn't focus on it much)
Bench:pushed 320
Press:185x3x5
Power Clean:255

At a bodyweight of at max 225, ugh started to feel like shit. Started training specifically for sprint cycling, and got in much better shape. Squated 345 at about 204 last week. Lost some strength and haven't pulled in a while. Actually trying to shed upper body mass but maintaining some strength. My gym is coming along nicely and we have added some more clients. www.projectdeliverance.com (http://www.projectdeliverance.com). If you click "training schedule" on the left side, you can see my results from competing, training, etc.

Here is my template:
Monday: Deadlift 5/3/1 kroc rows + pullups
Tuesday: Bike training or ERG
Wedensday: recovery work
Thursday: race/ bike training
Friday:Squat 5/3/1
Saturday:rest
Sunday:rest

[Rbenz]

last week:
Deadlift: 256x17
squat:280x4

[Rbenz]

Hill Sprints: 10 times

It sucked these beat me to shit

[Rbenz]

bleachers fro 20 min total.........got a wedding today...great for recovery

[Rbenz]

back flared up big time...its what I get for not dieting/drinking etc. Hopefully everything will be fine. I squatted anyways because Im a fucken psycho. Bodyweight is right around 200. Just went for bare minimum reps today.

squat: worked up to 281x3
Bench:worked up to 230x5

I just kinda felt like shit today. And now my back is blown up. O well.

[Rbenz]

Deadlift:290x14
Press:got the reps
Chins: ALOT

[Rbenz]

Did some machines today(KILL ME AND TELL ME THEY DON'TWORK)

Leg Extension:150 for 12
Leg Curl:130 for 12
calf raise:160 for 12
hip abduction:110 for 10

[Rbenz]

Here are some goals of mine by the end of this year

1. Squat 415
2. decrease bodyfat
3. compete

[Rbenz]

squat:worked up to 265x5
2x10 @ 155

[Rbenz]

bench:201x11
2 sets of 10

curls worked up to 95x8

[Rbenz]

Deadlift:worked up to 256x5 then 325x1(really easy)
weighted pullups/ with 30lb vest
1 set of 10 deficit deads with 185