Bluebirds, Butterflies, and Barbells - A Starting Strength Journal

[PeterGibbons316]

Your squat strength is gettin outta control. lol Awesome work man.

Very fine squatting mate, 380x5x5 is ridiculous really.

How you feeling now? Not good being sick bro, bad feeling

Thanks guys. Feeling much better today - tired from lack of sleep, but that's my own stupid fault.

This.

+ On the deload deads bring it back to 5 reps.

I know you are right, but I was really liking the triples. Five rep deadlift sets take a lot out of me - especially after heavy squats.

crazy.

also why am I OHP more than you??

Rehabbing shoulder injury. You probably bench more than me as well - but not for long

[xRequiem]

Rehabbing shoulder injury. You probably bench more than me as well - but not for long

nah my bench max is 240 ohp is 170 but im probably good for 185

[johnblythe]

i mean it when i say 380x5x5 doesn't compute. unreal work ethic and results. this has been an incredible year for you jase!

[Woody-5]

Ridiculous squatting mate

Simply ridiculous

[Sinaku5]

Your squat strength is gettin outta control. lol Awesome work man.

Lol this.

[jshaw5]

Gotta keep up with jshaw here.

You suck. I was actually considering taking a week off from squats due to just feeling beat down after ID on Saturday and catching something nasty myself. Now I gotta drag my sick ass to the gym tomorrow and bang out some volume so I can try to keep up. Nice squats

[AntNazgul]

Great squatting man, you made them look so easy, I wish I have that lol all my reps are always grinded.

I'm running TM as well, Subbed, great log

[liftingson]

your progress has been great this past year.
your squats are unreal!

[PeterGibbons316]

i mean it when i say 380x5x5 doesn't compute. unreal work ethic and results. this has been an incredible year for you jase!

Ridiculous squatting mate

Simply ridiculous

your progress has been great this past year.
your squats are unreal!

Thanks fellas!

Great squatting man, you made them look so easy, I wish I have that lol all my reps are always grinded.

I'm running TM as well, Subbed, great log

Welcome aboard! One thing I have found with TM is that the volume day really helps to solidify my form and technique. So when I get to those challenging reps, I am still able to maintain my form, and they don't look like crazy grinders. Kind of like when you watch vids of elite lifters performing world record attempts and they make it look easy because their form doesn't really break down at all, but if you added one more pound they would fail the lift. Not to say I'm some kind of elite lifter or something, or my form is anywhere close to perfect - I still have plenty of weak points to address, and the volume helps me to work on them.

You suck. I was actually considering taking a week off from squats due to just feeling beat down after ID on Saturday and catching something nasty myself. Now I gotta drag my sick ass to the gym tomorrow and bang out some volume so I can try to keep up. Nice squats

lol, glad to keep you motivated! Seriously though, I'm due for a week or two without progressing my volume weight, so if you take a week off you won't fall behind

[jshaw5]

So you hit a 4 plate squat in 2011, you have a 5 plate squat in you for 2012, does that mean a 6 plate squat is the goal for 2013?

[PeterGibbons316]

So you hit a 4 plate squat in 2011, you have a 5 plate squat in you for 2012, does that mean a 6 plate squat is the goal for 2013?

Haha, I have no idea. I guess I'll just keep going. The whole reason I started strength training was due to back problems and doc said that a strong core would help with that. He didn't quantify "strong" but I have yet to meet someone that wouldn't use the word to describe my squat.

I was talking to this CrossFit girl at work today and she says "so what is your max? Probably 350 or something really strong." I kind of chuckled and her jaw dropped when I told her I just hit a triple with 445. So I've definitely achieved "strong," but is there ever such a thing as "strong enough"???

[PhiDelt234]

Haha, I have no idea. I guess I'll just keep going. The whole reason I started strength training was due to back problems and doc said that a strong core would help with that. He didn't quantify "strong" but I have yet to meet someone that wouldn't use the word to describe my squat.

I was talking to this CrossFit girl at work today and she says "so what is your max? Probably 350 or something really strong." I kind of chuckled and her jaw dropped when I told her I just hit a triple with 445. So I've definitely achieved "strong," but is there ever such a thing as "strong enough"???

I don't think we can ever be strong enough but I would definitely consider you as strong once you hit a certain weight. When you go that heavy I think your core plays a bigger part to be able to handle the weight.

[12ccopeland]

380x5x5 oh hai mirin'

[ngolsen]

I was talking to this CrossFit girl at work today and she says "so what is your max? Probably 350 or something really strong." I kind of chuckled and her jaw dropped when I told her I just hit a triple with 445. So I've definitely achieved "strong," but is there ever such a thing as "strong enough"???

lol, i wouldnt use a CF girl as the yard stick for strength but you are definitely strong! It's just how strong you want to be and what other goal(s) you have if any. There are also different types of strong... At the end of the day its clear you have the right ingredients to achieve whatever you want. You do you research thoroughly, apply the principles with discipline and have the intellect and have acquired the mastery to adapt the recipe for your own gains.

[PeterGibbons316]

Texas Method - Week 19 Light Day
BW: 223.2 lbs.

Color code:
Estimated 1RM PR (weight + 0.033 x weight x reps)
PR for reps/weight

Squat
45x5
45x5
155x5
225x3
255x2
305x5
305x5

This is actually the weight I am supposed to be using on light day.

Beltless.

Bench Press
45x5
45x5
95x5
125x3
155x2
185x5
185x5
185x5

Heavier than I was expecting. Arms a little tired from pressing on Sunday. I guess that is how it is supposed to work.

Cajun Row
95x5
95x5
95x5
95x5
95x5

I think I am just going to alternate rows on light day, but I think I will switch to a 3x5 from now on.

Captains of Crush - Grip Training
Tx1/1/1
#1x5
#1x5
#1x5
#1x1, 12s hold

Going to try to get a little more serious about doing these weekly.

Vid:

No vid today.

Notes:
Legs were still really tired when I started

I had this all typed up and right when I hit post reply my internet connection crapped out on me and I lost it all

[Farley1324]

445x3?

Are you ****ing kidding me?

[dopamine72]

Told you he would have a 500 squat sooner than anyone would think ^

Pete how does it feel on the lower back to squat and dead that much weight during the same session? How does your CNS feel? I was thinking about this when I first did TM earlier this year. There must be a point where you have to separate them. I never read the 5x5 advanced program, maybe that has them separate?

All I know is when I was squatting close to 400 for 5 and deadlifting mid 400's for 5 on the same day my lower back was a wreck the whole weekend and I didn't want to do anything except eat, lift, sleep. With that said everything just kept going up FAST.

Also I know that feel about 5 rep deads, however I highly recommend you go back to them. Maybe lower the weight a little if you have to.

[ngolsen]

Told you he would have a 500 squat sooner than anyone would think ^

Pete how does it feel on the lower back to squat and dead that much weight during the same session? How does your CNS feel? I was thinking about this when I first did TM earlier this year. There must be a point where you have to separate them. I never read the 5x5 advanced program, maybe that has them separate?

All I know is when I was squatting close to 400 for 5 and deadlifting mid 400's for 5 on the same day my lower back was a wreck the whole weekend and I didn't want to do anything except eat, lift, sleep. With that said everything just kept going up FAST.

Also I know that feel about 5 rep deads, however I highly recommend you go back to them. Maybe lower the weight a little if you have to.

DL every 2nd intensity, a 5/3/1 type of dl programming (wk1 intensity 5 reps, next week 3, next week 1, back to 5 etc). There's a massive section just on DL progression in the ebook.

[PeterGibbons316]

DL every 2nd intensity, a 5/3/1 type of dl programming (wk1 intensity 5 reps, next week 3, next week 1, back to 5 etc). There's a massive section just on DL progression in the ebook.

^This

Honestly though, with just one heavy set of each - it isn't that bad. PLers do it at meets all the time, right? I have only struggled when my squat form just went to complete **** with massive lower back rounding and good morning action. Other than that - no issues really. I think I'm going to do two triples instead of sets of 5 though.

[-Lucifer]

445x3?

Are you ****ing kidding me?

No, he is not. You better get your ass in gear, fatso.

[PeterGibbons316]

5lbs/week for 18 weeks with a switch from 5s to 3s - not unreasonable. Just have to hit the gym for 18 weeks straight

[-Lucifer]

Just have to hit the gym for 18 weeks straight

That's where a lot of people fail.

[Sinaku5]

Man Peter. I was only able to rep out one 305x5 set on squats and the fact that you're using them as "light weights" is ridiculous.

[Juggernaut0]

Argh, I refuse to accept that 305 was a "light" day for your squats.

[PeterGibbons316]

Texas Method - Week 19 Intensity
BW: 221.4 wut?

Color code:
Estimated 1RM PR (weight + 0.033 x weight x reps)
PR for reps/weight

Squat
45x5
45x5
155x5
265x3
360x2
450x1+Fail (vid) PR

I think I was more surprised than upset by this. With as easy as 445x3 was last week I thought I would nail these. I haven't been feeling well, stayed up late last night since I didn't have to work today, and my BW was way down this morning for some reason. So some combination of that maybe? Really though I think this was a technique issue. I wasn't really focusing on that upper back tightness like I have been. The first rep was tougher than it needed to be as a result, and after the first rep I misdiagnosed it as not sitting back enough and not driving back through my heels enough. So on the second rep I made sure to sit back more and focused more on keeping my knees stable out of the hole which made the real problem even worse and I had to ditch it. So not my best display, but it's still nice to officially be able to claim fo fiddy.

Press
45x5
45x5
75x5
120x3
135x2
155x5 (vid)

Tough. Doing these strict this time around definitely makes them a lot harder, but I think better for me.

Deadlift
95x10
225x5
315x3
385x1
435x3 DOH (vid)
435x3

Something happened to the video on the last set which kind of pisses me off. I used straps and it felt a lot easier than my DOH set. Wanted to have video to compare. I think going to 440 next week is the smart thing to do here. The two triples weren't as bad as I thought they would be, so I'll keep that up for a couple weeks still.

Also felt good to hit that triple without straps, in the past I've held grip work to singles - sets are a different animal.

Hanging Leg Raise
BWx3/1/1

Just didn't feel like doing much else. The singles were actually slow negatives - although I use the term "slow" quite loosely.

Vid:



Notes:
Meh.

Pretty sure next week I'm going to go for 495. I'll be at a gym where I can load up 5 plates and won't get that opportunity again any time soon. Depends on how I am feeling though. Unsure of what to do on volume day to prepare for it - if anything at all.

[jshaw5]

Tough break on the squats man. Not feeling 100%, technique issue, whatever it was, I'd just chalk it up to a bad day. What are you going to do, max next week, then go back to TM progression the following week?

I've been wondering the same thing as far as what to do about maxing. Part of me thinks a few sets somewhere in between recovery and volume weights would be good to work on form and get some blood flowing for recovery would be good. On the other hand though, if your strength gains are driven by volume day, wouldn't a regular volume day make you stronger for your max attempt? Maybe do volume day and recovery day like you normally would, but then take 1-2 extra days off before the max attempt?

[Blizzard589]

If it were me, I would hit a heavy single instead of volume day, something over 450 just to get confidence up, maybe 460. That should be easy breezy and won't really tax recovery much since it's basically an opener compared to the 495 you have planned. Then you can max next intensity day.

Like I said on the yt comment, get those elbows down. If you do your squat will be almost as strong as mine.

[dopamine72]

stayed up late last night

When my sleep schedule is off and I go to bed later than usual my strength automatically goes down significantly. Even if I still sleep the same amount of hours. Maybe you are the same.

Nice effort nonetheless. lol @ you squatting more than deadlifting now. da fuk

[PeterGibbons316]

Tough break on the squats man. Not feeling 100%, technique issue, whatever it was, I'd just chalk it up to a bad day. What are you going to do, max next week, then go back to TM progression the following week?

I've been wondering the same thing as far as what to do about maxing. Part of me thinks a few sets somewhere in between recovery and volume weights would be good to work on form and get some blood flowing for recovery would be good. On the other hand though, if your strength gains are driven by volume day, wouldn't a regular volume day make you stronger for your max attempt? Maybe do volume day and recovery day like you normally would, but then take 1-2 extra days off before the max attempt?

I think the combination of intensity day while still a little fatigued from volume day is what drives strength, so a standard volume day is just going to leave me too fatigued to be ready for a max attempt.

If it were me, I would hit a heavy single instead of volume day, something over 450 just to get confidence up, maybe 460. That should be easy breezy and won't really tax recovery much since it's basically an opener compared to the 495 you have planned. Then you can max next intensity day.

Like I said on the yt comment, get those elbows down. If you do your squat will be almost as strong as mine.

Sounds good about the 460, maybe I'll try a 460x1/1/1 or something just to get in the groove of hitting just one heavy single.

Ugh.....my elbows WERE "down". At least as far as my current flexibility allows - working on it. Another good thing to practice with the heavy singles.

When my sleep schedule is off and I go to bed later than usual my strength automatically goes down significantly. Even if I still sleep the same amount of hours. Maybe you are the same.

Nice effort nonetheless. lol @ you squatting more than deadlifting now. da fuk

Yeah, I still slept for 8 hours, but the quality of sleep wasn't there.

And just because my squat worksets are heavier than my deadlift ones doesn't mean I can squat more than I can dead


Thanks for the support guys!

[Juggernaut0]

Why not do 90% of volume weight on volume day, 80% of that on light day, then max? I'm just throwin somethin out there. You can take it with a grain of salt.

But really though, just throw on a couple 2.5's and make it an even 500.