Aggie930's journal

[Aggie930]

I got serious about diet and exercise this year. For the first 10 months of the year, my goal was to lose weight. I lost 22 pounds and I'm down to 148. Now I want to work on strength and putting on muscle. I'll be doing Starting Strength mainly because I got the book to have as a reference. It seems similar enough to SL, that I don't there will be a major difference for a beginner. I will be lifting at the Y, and they might not allow power cleans, so I might end up doing more of SL's program. I hope by posting, I'll be more engaged and stick with it.

Age 42
5' 9"
148 lbs.

Day 1 (11/18/13)
I just wanted to get used to lifting and try to find my starting weight. I probably jumped up too much and should have gone slower. While I did some warm up sets, I probably should have done more (comments?)

Squat
30 x 5
80 x 5
120 x 5 x 3

Press
30 x 5
50 x 5
70 x 5 x 3

Dead lift
120 x 5
170 x 5
120 x 5 (asked someone to watch my form. It didn't feel right. He had me lift my head, I had it down. I backed off the weight and did another set working on form. The 180 didn't seem too heavy, but I'm going to stay a bit lighter until I have the form down)

For most of the lifts I think I could have gone heavier (and actually thought were heavier. I learned the bar is only 30 lbs.), but I figure the LP will allow me to add weight quick. Plus I want to make sure my form is good. I'm thinking of hiring a trainer for a session or two to make sure I'm doing the lifts correctly.

[Aggie930]

Day 2 (11/20/13)

Turns out the bars are likely 45 pounds and not 30 as I was told. There is one 30 pound bar. I'm not sure if that was the one I was using the other day. I know I was not using it today.

Squat
45 x 5
50 x 5
100 x 5
140 x 5 x 3

Bench
45 x 5
65 x 5
85 x 5
105 x 5 x 3

Dead lift (doing more than one set, but doing them lighter so I can get form down. It was better today, but I think I need to work on going down)
130 x 5 x 2
150 x 5

Chin-up (I know not in program and I know don't F*^( with the program, but I was waiting for someone and I knew i went light on the deads)
BW = 20 lbs x 5 x 2

After asking another person to watch my dead lift (unfortunately he didn't do them) to make sure I was not rounding my back, I got my first unsolicited advice. Guy comes up and says I shouldn't use 45 lbs plates. I should use smaller ones so the bar is closer to the ground to get a better stretch. Also said I was doing Romanian DL. Odd since I was not only setting the bar on the ground but re-gripping the bar as well.

[Aggie930]

Day 3 (11/23/13)

Squat
45 x 5
65 x 5
115 x 5
155 x 5 x 3

It was harder than I expected today, and as I was typing in the weight I realized I grabbed 10 lbs plates instead of 5 lbs. I think I'll drop back to the progression I meant to do for next time.

Press
30 x 5
50 x 5
70 x 8 x 3 (gym has a set of fixed weight barbells, I'm just using it for ease and the set has 10 lbs increments, so I just added reps).

Dead lift
135 x 5
155 x 5
175 x 5
I think I'm getting the form right, this will be the last time with doing warm up sets.

[Aggie930]

Day 4 (11/25/13)

Squat
45 x 10
65 x 10
155 x 5 x 3 (it felt heavy. Maybe I didn't mess up the weights last time. Oh well, will do 155 next time as well and likely one more since I'm traveling and will miss a workout)

Bench
45 x 10
65 x 10
110 x 5 x 3

Dead lift
135 x 10
155 x 5
180 x 5 (this felt heavy as well. I was able to get some one to watch my form, that is why I did 10 at 135. I feel I'm rounding my back on the negative).

[SteveWright1]

nice progress Aggie930
the weights are recorded in pounds I assume?

one thing you should consider is recording a video of any lifts you are concerned about form with
I have done this twice, and despite fact my weights are miniscule compared to what most of the other members here can lift
I have had plenty of quality feedback and help, in the 035 forum, from many of these much stronger people
so no shame in getting good advice from people who walk the walk and not just talk the talk

smaller plates to get a good stretch ? no expert but my opinion is say "Thank you" and then go on about your business as majority of people here use the bigger 45 or 55 lb plates for deadlifts and when I put my video up, not a single person said "Hey you need to be using smaller plates"

[Aggie930]

Day 5 (11/27/13)

Squat
45 x 10
65 x 5
155 x 5 2
155 x 8 (This was the third time doing 155 due to mistake explained above, so wanted to do a little more this time)

Press
45 x 5
65 x 5
75 x 5 x 3

Dead
135 x 5 x 2
185 x 5

Steve, Thanks for the comments. Gym was pretty dead, so I grabbed my phone and took some videos. I'll post those on the parent 035 forum.
And yes, weight in pounds, I wish in Ks

[Aggie930]

I'm traveling for Thanksgiving, but realized there is a Y a mile away. Didn't have to miss a workout, and won't feel as guilty having a beer or two watching football today.

Squat
45 x 10
65 x 5
115 x 2
160 x 5 x 3 (got past the 155 I was at for the last three times due to skipping from 140 to 155)

Bench
45 x 5
65 x 5
115 x 5 x 3

DB Rows (first time doing these. There was not a good place to due DL at this Y. I wanted to start adding in either power cleans or rows. I think I'm going to do rows instead of PC. i don't have anyone to coach and the gym area is cramped and I wouldn't feel comfortable do them.)
20 x 5
30 x 5
35 x 5
40 x 5
45 x 5 x 3

[SteveWright1]

Nice progress on the Squat Aggie

your deadlift thread has some sound advice in it on form so good job on getting that posted

DB rows are a good addition
I do BB rows as part of my routine and I really feel those on the Tri's and in fact the forearms

[Aggie930]

Day 7 (12/2/13)

Woke up feeling like crap and didn't get any better during work. Almost blew off the workout today, but will miss Wednesday. Thought I'd go in and take it easier and work on dead lift form. Having issues with it. Got to the gym and it was busier than I've seen. I guess everyone needed to work off turkey.

Ended up doing most of the scheduled workout.

Squat
45 x 10
85 x 5
135 x 2
165 x 5 x 3 (felt heavy, last three were slower.)

Press
40 x 5
60 x 5
80 x 5 x 3

Squat rack was being used. I wanted to just do light weight to work on form so did pull/chin ups while I waited.
Pull-ups 10
Chin-up 10

Dead lift
135 x 10

Overall a much better workout than I anticipated going in.

[Aggie930]

Day 8 (12/5/13) Had plans last night so had to miss Wednesday. Did not feel like it at all. Did a kayak roll session last night, then had nly5.5 hours of sleep, plus getting over the cold from Monday. But got a decent workout

Squat
45 x 10
95 x 5
135 x 2
170 x 5 x 3

Bench
45 x 10
60 x 5
120 x 5 x 3 (there might have been another warm up set in there)

Dead lift (This will be my last DL until I get some instruction on form)
135 x 10
195 x 5

Barbell rows (Had time and wanted to get an idea of starting weight. Probably not a good idea after DL)
50 x 5
70 x 5
90 x 5 x 3 (I assumed 90 since 45 lbs dumbbells felt like a good weight when I did those, but think I'll drop down)

[Aggie930]

Day 9 (12/7/13)

Squat
45 x 10
65 x 10
135 x 2
175 x 5 x 3 (This was hard. I will repeat this weight next time. 5 lbs per session starts to add up)

Press
45 x 10
65 x 5
80 x 5 x 4 (I should have done 85, I messed up. I use my notes in my phone to keep track of what to lift. I didn't update the weight from the previous session. I did an extra set when I realized it)

Barbell row (New exercise as I sort out DL)
40 x 10
50 x 5
60 x 5
80 x 5 x 3 (much better starting weight than 90)

Dead Lift (worked on form at home, with broomstick and some dumbbells I have. I think I figured out what I was doing wrong. Tried some DLs with light weight and problem surfaced again. Will be scheduling appointment with trainer)
135 x 7

Pull-ups (since back was much easier than normal)
wide grip: BW x 5
narrow grip: BW x 5

[SteveWright1]

couple of very good workouts recently Aggie930

good numbers on the squat
I take it the press is over head press?
80 lb x 5 reps x 4 sets - is also very good going in my opinion

keep it up

[Aggie930]

Thanks Steve, BTW, I also go by Chad.

Yes, press is overhead press.

Day 10 (12/10/13) Good/bad workout.

Squat
Last week, the last few were tough at 175. At that point I planned on repeating 175. I researched it a bit and since the previous workout was early morning and didn't eat breakfast and I did actually complete the 3 x 5, I might as well try 180 and see what happens. Plus I had an extra day of rest. More of that later.
45 x 10
88 x 5
135 x 3
180 x 5 x 3 (Completed and felt much better than the previous workout. I guess having some fuel in the tank helps)

Bench Press
45 x 10
65 x 5
95 x 3
125 x 5 x 3

That was all for the day. Saturday's workout I hurt my elbow. I think it was the two sets of pull-ups at the end. I think I was more fatigued that I thought I was and was not controlling myself on the way down. Yesterday, normal workout day, it still hurt so I rested a day. This morning it felt ok, so I worked out. During the last set of bench press, I felt a little pain in my elbow. I didn't plan on doing any pull exercises, but didn't expect the bench press to aggravate it. Will probably rest until Saturday, or longer.

[SteveWright1]

Thanks Chad

good session again well done
sorry about the elbow issue - irritating when niggles like this negatively influence our training

any ideas what the problem is? is it the common tendonitus issue which many including myself experience?

YMMV ( your mileage may vary)

but I found fish oil soft gels helped when I had tendon issues
also a product called Osteo Bi Flex - has helped me when experiencing aches and pains in other joints

may be worth checking them out, in the hope they work for you also
and that you can resume training without the irritation of the discomfort

Steve

[Aggie930]

Day 11 (12/15/13)

Squat
45 x 10
85 x 5
135 x 3
185 x 5 x 3 (These were hard, but got all the reps in. Not sure how much longer I can keep adding weight, but thought that at 175)

Overhead Press
45 x 10
65 x 5
85 x 5 x 3

Rows
50 x 5
60 x 5
80 x 7 x 5

I took a few days off due to elbow pain. No pain today. I thought it was just a case of over-doing it last weekend.

[SteveWright1]

great session Chad

good to see the elbow issue has cleared up for you
very good weights on all those exercises today

squat numbers in particular
hope they keep going up for you

[Aggie930]

Day 12 (12/17/13) One month in (well tomorrow)

Squat
45 x 10
95 x 5
135 x 3
190 x 5 x 3 (continues to be hard, but have not failed yet)

Bench
45 x 10
65 x 5
115 x 5
130 x 5 x 3

Dead lift (back to these. I think my form is better, but still want some coaching before getting too heavy)
135 x 5
185 x 5
205 x 5

Chin-ups
BW x 8
BW x 5

Really thought it would not be a good workout. Besides and absolute crappy work day yesterday and today, those squats are starting to be intimidating. I know its light for almost everyone, but sure does not feel it to me. It is amazing what the body can do when you push it and train. Two weeks ago I would have bet a lot of money saying I'd have to reset before now.

[Aggie930]

Day 13 (12/19/13) Had very limited time, but got in a quick workout.

Squat
45 x 10
95 x 5
135 x 4
195 x 5 x 3

Overhead Press
40 x 10
60 x 5
70 x 5
90 x 5 x 3

Wide grip pull-ups
BW x 6

Shoulder width pull-ups
BW x 6

Chin-ups
BW x 7

[SteveWright1]

Great work Chad

195 on squats = excellent in my honest opinion
could we be looking at 200 by Christmas - I believe so

good numbers on the OHP also
a quick session, in your words, but a decent amount of weight shifted all in all


keep it up.

[Aggie930]

Day 13 (12/30/13)

After a long break due to sore shoulder (picked up a 7 lbs bag of ice after my previous workout and something happened and took forever to be at 100%) and holiday travel, I finally got back to the gym. So I didn't make 200 squat by Christmas. I was thinking I should either do the same weight as last time or even drop a little. I only got four hours of sleep in addition to taking off ten days. I figured I'd go ahead and do what ever weight was due and if I failed, I failed, but if I don't try it I know I failed it. And no, I was not reading a cliche book over Christmas.

Squat
45 x 10
65 x 5
95 x 5
135 x 5
155 x 3
200 x 5 x 3

Bench Press
45 x 10
65 x 5
95 x 5
115 x 3
135 x 5 x 3

Wide grip pull ups
BW x 8

Narrow grip pull ups
BW x 6

Chin ups
BW x 7

Hammer grip pull ups (when i got home, 20 min rest)
BW x 12

The gym was packed and didn't have time to wait around to do dead lifts, so did the pull ups.

[SteveWright1]

congrats on the 200lb Squat, Chad
nice effort after a 10 day lay off and to think you considered dropping back- bet you are well pleased you went for it and got it

135 on the bench also - solid effort right there in my opinion

crowded gym sounds like no fun at all, been lucky myself, 4 visits since December 23rd and 2 other people is the most I have seen at the gym and neither of those seem to use free weights

[Aggie930]

It felt good to get the big boy plates on the bar for my bench press. Looking forward to hitting body weight, hopefully before a reset. I'd like to have two plates on the squat as well. I anticipate resetting my squat before hitting that level, but would like to get there by the end of the month.

The college kids are back home and for some reason feel the need to hit the gym at 5:30 when all the working stiffs have to go. The free weight section is pretty small - just one squat rack. Usually I'm the only one that uses it, except for those doing shoulder shrugs on it. Now there is a line to use it.

[Aggie930]

Day 14 (1/2/14)

{warning bumbling rant follows} Worst work out yet. By far. I've had about 5 hours of sleep 3 of the past four nights, so my overall mood has been crappy. Was not planning on working out due to prior commitment, but bad w{eather here forced it to be canceled at the last minute. I usually eat 1/2 (dry measurement) of oatmeal and an orange about two hours before my workout. This was missed, not sure how much of a difference it made. The gym has been busy, so I was looking forward to the gym being dead due to the weather. It was. Mood shot up. Did my warm up run and when done someone had taken over the squat rack. He was doing hang cleans as part of a circuit. So he would do that, go do dumbbell rows, then crunches. I watched one round wondering if he was done. When he went back to the rack I decided to do the exercises out of the regular order. So I did the overhead press. But I usually use the squat rack - usually, i'm the only one that uses it. The bench presses are back to back, so it is difficult to use the rack part to hold the bar between sets. I guess I could have just put it on the floor. Oh well. There are fixed weight barbells so I used those. But I was up to 95 lbs and they are in multiples of 10. So I did 90 with 7 reps. Mr Circuit Trainer was still not done so I did dead lifts. I'm feeling more comfortable with these. Finally was able to get to the squat rack. Started warming up and noticed the warm up weights were not going up as easy as before. I figure it was doing the dead lifts first. Pretty pissed at the situation. I decide to drop back and do 185. Last time, 200 was difficult. They were almost impossible. I only got 2 sets of 5 in and the last one I good morninged. Fed up I didn't do the last set, didn't want an injury to add to the day. As I took off the weights, I noticed I had 45, 25, 10 lbs plates. I was lifting 205. Now idea how that happened except I need to retake first grade math. {Rant over}

In the order I did them

Overhead press
50 x 5
60 x 5
70 x 5
90 x 7 x 3

Dead lift
135 x 5 (still doing warmups to make sure my form is ok)
215 x 5

Squat
45 x 10
95 x 5
135 x 5
185 x 3
205 x 5 x 2

I had DOMS for the first time after the previous work out that lasted two days. If anyone is reading these, any tips. Professor Google came up with conflicting advise. It appears DOMS is still of a bit of mystery. Oh well, today is now done. Still on a little bit of a high after the Texas A&M comeback.

[SteveWright1]

Hey Chad
if it were not for the bad days, we could never truly appreciate the good ones

perspective is key in this game, just as it is with all things in life

you managed a workaround due to conflict with equipment
you thus hit squats already fatigued by 2 demanding previous exercises
you loaded the bar heavier than you had worked out, and still managed 2 out of 3 sets of 205 on squats

focus on the positives,
its 205 lbs on squats - you could stick at this weight for 1 more session and get them easy enough with positive attitude
you managed 2/3rds of them with a poor mind set due to circumstances, so imagine how much better they will be next time if the squat rack is free when you arrive

[Aggie930]

Gave myself an extra day of rest after the last workout.

Day 15 (1/5/14)

Squat (actually did second, but keeping with normal order)
45 x 10
95 x 5
135 x 5
165 x 3
205 x 5/5/4 - failed the last rep

Bench (did first)
45 x 10
95x 5
115 x 5
140 x 5 x 3

barbell rows
40 x 5
60 x 5
80 x 5
100 x 5 x 3

A set bringing bar to upper chest
80 x 5


Failed at 205 on squat for the second time. I'm giving it one more try before resetting.

Steve, I think you have a second career as a motivational speaker.

[SteveWright1]

Thanks Chad

was the gym busy again? you would have gotten those squats if they had been 1st in my opinion
1 rep short for 3 sets of 5, is good progress, last time it was 5 short

next time, ensure you allow yourself what the programme tells you is OK for rest between sets, and give yourself a little extra on top of that
are you keen and rushing to get back under the bar, and not getting adequate rest between sets as a result?

good session on bench and rows so those are both going up next session
you will be benching body weight within a week or 2 at this rate, unless your stats need updating?

[Aggie930]

Gym was packed. It closes at 6 on Sunday and got there about 5:10. I guess a lot of people get it in at the last minute. I only had 45 to workout so I didn't want to wait for the squat rack to open up. I didn't think bench would impact it too much. Cannot wait for college to start back up, although the scenery on the treadmills is better.

I rest about 2 minutes between sets.

I'm about 158 now. Putting on weight a little faster than i want. I have only been focusing on making sure I get enough protein since I started lifting. I'm now starting to watch the macros.

[SteveWright1]

rest sounds OK to me Chad, but benching did take some of the energy out of the squat session in my opinion
whoever it was that designed the programme, put squats 1st as they are the most important, and thus get the best of what you have to give on any given day
it may seem that benching does not conflict with squats, but in my limited experience, there are muscles I feel being employed by both exercises whilst I am doing them

I understand that needs must when situations are not within your control - the main thing is you understanding it and not letting it mess with your mind at all
return to normal with regards population in the gym, will be a massive benefit to you

10lbs since November is good going, keep putting the work in at the gym as you are doing, and turning that surplus into new muscle tissue

[Aggie930]

Day 16 (1/7/14)

Squat (waited to do it first)
45 x 10
95 x 5
135 x 5
155 x 3
185 x 2
205 x 5 x 3

Overhead Press
40 x 10
60 x 5
80 x 5
100 x 5 x 3

Dead Lift
135 x 5
225 x 5

Wide grip pull-ups
BW x 5

Narrow grip pull-ups
BW x 5

Chin ups
BW x 6

Got through 205 on squat. It actually felt good, speed was good. A trainer happened to be working out next to me and gave a few tips and I asked about overall form and she said it was good and well past parallel.

Press was hard as well, last rep was a little slow.

I jumped 10 lbs on the dead lift. Probably should not have, but easier than loading 220 lbs and 215 felt real good last time. Holy hell, what a difference 10 lbs makes.

Very pleased with the results tonight.

[SteveWright1]

congrats Chad

a very impressive session in my opinion, you have every right to be pleased with the results

2 plates per side for deadlifting and reps is a great milestone
as is 200 plus on squats - those will be 2 plates per side also within a very few days

great work on 3 figures for the OHP, hard work I can only imagine, so congrats for getting it done