CallMeChris' Get Strength Journal (take 2)

[CallMeChris]

I doubt ya'll will remember me, was only here briefly a few months ago. Got sidetracked, won't run through all the usual excuses :D I'll just mention that some physical problems I was having before are better. Anyway, I'm back now.

Some stats: I am a 41yo male, 6'2" tall, 72" wing span, 34" inseam, frame size is between small & medium. Current weight is 170lbs.

To save myself some typing, my original journal is here: http://forum.bodybuilding.com/showthread.php?t=134582051

What's changed since then? Well, a short time ago I got a Powerline Power Cage with a 300lb Oylmpic Barbell set and installed it all in my Bedroom :D

http://i237.photobucket.com/albums/ff62/Hewhois_photos/GetFit2/IMG_20110929_171049-1.jpg

Where there's a will, there's a way.

So, my current weight lifting program has an ABA pattern. 3 days a week, with a day off between each workout. My focus is on building strength and my plan uses much of what I learned from the Starting Strength book, with some modifications.

Workout A:
Low Back Squats
Seated Overhead Press
Deadlifts

Workout B:
Low Back Squats
Bench Press
Bent Over Rows (this one may change from time to time)

If I have the time and energy, I will throw in barbell bridges every now and then. Most of the time I will do no cardio. The exception being the last week of each month I will focus hard on cardio and go easy on the strength workouts.

I can now video myself with ease, and will be posting them up from time to time in hopes of getting constructive feedback on form.

I am open to any and all comments/suggestions/feedback.

[CallMeChris]

I'll just post working sets, not all the warmups. Format will be setsXrepsXweight. All weights in Pounds

2011-09-30
Squats:
1x5x82.5
1x3x88

Seated Overhead Press:
1x5x82.5
1x4x82.5

Deadlifts:
1x5x198
1x5x203.5

2011-10-02
Squats: 3x5x88

Bench Press: 3x5x99

Bent Over Rows: 3x5x93.5

2011-10-04
Squats:
1x3x88
2x5x88

Seated Overhead Press: 3x5x82.5

Deadlifts:
1x5x213.5
1x5x223.5

On the squats, I am concentrating on form. Going to go up very slowly on squat weights until I feel super solid on the form this time around. Got myself into trouble with them before, not this time.

[CallMeChris]

Squats: 3x5x88

Bench Press:
1x4x109
2x4x104.5
1x3x104.5

Bent Over Rows: 3x5x99

At least there's a little improvement. Going to be a slow process I guess.

[CallMeChris]

Squats: 4x5x88

Seated Overhead Press: 3x5x87

Deadlifts: 1x3x241

Feeling a bit better about my squat form. Just have to keep chanting to myself, "knees out, knees out." Will up the weight some next time.

Increased the Deadlift weight a tad too much from last time. That 3rd rep was a bit rough, lol. Will stick with this weight next time though and go for 5 reps, see what happens.

[paolo59]

Looking good brother! Nice setup too. Welcome to the journals!

[.pumpingiron]

same power rack I have bro...I would recommend the hi low pulley attachment also..the hi low pulley feels really smooth just like a commercial hi low pulley

I have had the rack with the hi/low pulley for over 3 years and it is still holding up well..just like new

welcome to the journals bro!

[CallMeChris]

Looking good brother! Nice setup too. Welcome to the journals!

Thanks :)


same power rack I have bro...I would recommend the hi low pulley attachment also..the hi low pulley feels really smooth just like a commercial hi low pulley

I have had the rack with the hi/low pulley for over 3 years and it is still holding up well..just like new

welcome to the journals bro!

Thanks! Not sure I have room for the attachment. Glad to hear that the rack holds up well.

[CallMeChris]

Squats: 3x5x93.5

Bench Press:
1x5x104.5
1x4x104.5
1x5x104.5

Bent Over Rows: 3x5x104.5

Squats are still feeling good, think I'm getting the form down, finally. Bench Press was a struggle, last 1 or 2 reps each set were just barely completed. Bent Over Rows felt very good, I'm probably too light on them.

I have to say, I am loving having the equipment at home to do this :)

[CallMeChris]

Squats: 4x6x93.5 pounds

Felt good :) Increased sets and reps by one each, next time I will increase the weight.

Seated Overhead Press: 3x5x88

Upped the weight by one pound from last time, lol. Feeling right on the edge on the 5th rep of each set. Next time I will go for an extra rep at same weight, and or another set.

Deadlifts: 1x5x241

Woooweeee, that one was a rush and a half :D Just barely squeezed that last one out. Used double overhand grip for all reps. My left hand started slipping a bit on the last one, may need to change to a switch grip soon. Might try and up the weight again next time, maybe 246.5 pounds. or maybe I'll just go for another rep at the same weight. We'll see.

I took a vid of the Deadlifts, all comments on form and whatever are welcome:
click on pic for video:
http://i237.photobucket.com/albums/ff62/Hewhois_photos/GetFit2/vid20111014deads/th_MVI_2363.jpg (http://s237.photobucket.com/albums/ff62/Hewhois_photos/GetFit2/vid20111014deads/?action=view&current=MVI_2363.mp4)

[paolo59]

Glad you're enjoying that new set up! It has got to be convenient to have it all right there at the house. It sometimes is more of a challenge to just get to the gym than the actual workout once I get there! Ha

[CallMeChris]

Glad you're enjoying that new set up! It has got to be convenient to have it all right there at the house. It sometimes is more of a challenge to just get to the gym than the actual workout once I get there! Ha

It's extremely convenient. It also means I have no excuses if I don't get the workout in :D

What did you think of my Deadlift form in the Vid?

[paolo59]

It's extremely convenient. It also means I have no excuses if I don't get the workout in :D

What did you think of my Deadlift form in the Vid?

I'm no expert on deadlifts I can tell you that, but form looks clean, deliberate, and controlled to me.

[CallMeChris]

I was pretty much zonked out yesterday. I think that I didn't eat enough Friday and Saturday. Couple that with an intense workout (intense for me anyway :D) Friday night, my motorcycle ride Saturday and late bowling Saturday night...meant I napped the whole Sunday away, lol. So, I didn't get my workout in yesterday, will do it today instead.

I do stretches and warmups each time, I just don't list them.

Squats: 3x5x98

Upped the weight a bit. Felt good, might have been able to do more reps and another set, but I still remember when I pushed it too hard too fast last time.

Bench Press: 3x6x104.5

More reps this time, managed 6 reps each set. 6th rep each set was close to failure, but felt good.

Bent Over Rows: 3x5x110

Not easy, but felt like I can do more weight yet.

[CallMeChris]

Squats: 4x6x99 pounds

Felt good. Upped the weight by 1 pound, lol. I also did an extra set and an extra rep per set. I think I might not have been going quite low enough though. I will video it next time to be sure.

Seated Overhead Press:
1x6x88
2x5x88

I wish I could do these standing, but my ceiling is just too low for my long arms and 6'2" height :(

Deadlift:

1x5x246.5

Upped the weight 5.5lbs and changed to a switch grip. Think I will stay at this weight for one or two more sessions and just work on form, maybe do more reps. We'll see.

Vid of today's Deadlifts:


http://www.youtube.com/watch?v=n3QnUuBf6eg

[CallMeChris]

Since it was the last week of the month, this past week has been Cardio Week with no barbell training. Just Cardio with some pushups, situps and chinups thrown in every now and then. I've missed doing cardio, it seems to give me energy the next day while doing my strength training drains me for days. Just the nature of the beast I guess.

Back at it today though:

Squats: 4x6x99

Felt good. Probably should have done more weight. But I hit my legs pretty hard this past week with cardio, so played it safe.

Seated Overhead Press: 3x6x88

felt good. Will try more weight next time

Deadlift: 1x5x246.5

Felt good. Might have been able to do a 6th rep, but it would have been close.

Overall, the workout was encouraging. It's been a little over a week since I have done any heavy lifting and I was able to pick up right where I left off. Even a tad bit better, I think.

[CallMeChris]

Squats: 3x5x103.5

I might finally be getting the hang of this :D Form felt good. Will up weight again next time.

Bench Press: 1x3x114.5
2x5x109

Meant to start at 109, but accidentally put on too much weight, lol

Bent Over Rows: 3x5x115.5

Felt good. Will do an extra rep and an extra set next time and try to do an isometric hold at the top.

[CallMeChris]

Squats: 4x6x104.5 pounds

Did one pound more, one set more and one rep more per set :D Will try higher weight next time. Still feeling good with the form.

Seated Overhead Press: 3x5x92.5

Increased the weight, felt pretty good. Close to failure on the 5th rep. Next time will stick with this weight and do 6 or more reps with it, maybe 4 sets as well.

Deadlift: 1x6x246.5

That 6th one was all out effort, lol. Will keep same weight next time but go for 2 sets.

[generetired]

Liked your set-up, focus on form, and DL vid. Going to restart DLs next week after going to youtube school on form.

[CallMeChris]

8 minutes on the CrossRamp, then 15 minutes on the Treadmill then 46 (13+12+11+10) push ups just because. Feeling pretty good, but I can tell that my stamina isn't all the way back yet. Was sick all weekend.

[CallMeChris]

Squats: 3x6x109 and finished off with a 1x7x109

Did more weight with more sets and reps than planned. Could have done more sets, but time marches on. Still feeling good with the form. Will up weight again next time.

Bench Press: 3x5x109

Just barely able to get the 5th rep for each set. Next time I will try for one more rep and/or an extra set.

Bent Over Rows: 3x6x115.5

Felt pretty good, will try for longer iso holds next time, and maybe a 4th set.

[CallMeChris]

Cardio Day: 2 miles in 20 minutes on the Treadmill. Was planning on going 3.1 miles (5k), but I forgot my water :( Did another .25 miles on cool down. Burned about 300 cals. Then did 50 (14+13+12+11) push ups after the cool down. Feeling pretty good :)

[CallMeChris]

Squats: 3x6x114.5

Still feeling good with the form. Will up weight again next time.

Seated Overhead Press: 2x6x92.5 and 1x5x92.5

Almost got that 6th rep on the 3rd set. Next time!

Deadlift: 1x6x246.5

will try for a 2nd set next time. Ran out of time, and in all honesty, I'm wiped any way.

[CallMeChris]

Treadmill Today: 3.1 miles (~5k) in 31m10s..beat my last time by 2m39s plus I went 0.1 miles further :D Did an additional 0.25 miles to cool down. Burned about ~400 or so calories.

Then I did a few Yoga stretches before doing 54 (15+14+13+12) pushups.

Feeling the effort, but feeling good :)

[.pumpingiron]

http://i237.photobucket.com/albums/ff62/Hewhois_photos/GetFit2/vid20111014deads/th_MVI_2363.jpg (http://s237.photobucket.com/albums/ff62/Hewhois_photos/GetFit2/vid20111014deads/?action=view¤t=MVI_2363.mp4)

nice lift bro!

[CallMeChris]

Squats: 3x5x120

Increased the weight. Felt that one, mostly in my hip flexors. Maybe partly due to my run yesterday? Will try for more volume next time and stay at same weight.


Bench Press: 4x5x109

My left side is definitely the weaker side here. Extra set from last time. Will go for 6 reps per set next time.


Bent Over Rows: 4x6x115.5

Extra set and longer Iso holds. Felt pretty good. Will up weight next time.

Finished up with 55 pushups (13+12+11+10+9)

[CallMeChris]

nice lift bro!

Thanks! I'm stuck on that weight at the moment. Although I am up to 6 reps at least.

[CallMeChris]

Well...I did 3 sets of Squats for 6 reps each at 120lbs, then the girl I had a blind date with for lunch today called me, and 2 hours later it's time to eat and go to bed, lol. Obviously the date and phone convo went well. Tomorrow I play with my band, might try and squeeze something in then to make up for today.

[CallMeChris]

Seated Overhead Press: 3x6x92.5 and 1x5x92.5

Deadlift: 1x4x246.5