Bluebirds, Butterflies, and Barbells - A Starting Strength Journal

**chazzy1864** · 10-15-2011, 03:59 AM

Why do you sprint and jump for cardio?

You can stick to steady state, which would probably help recover from your squats w/o tearing up your legs anymore.

Any creatine will do. Mono is the biggest one researched and proven. CEE broke on the market long ago but many dont believe it anymore. Kre-alkalyn is easy to take, but seems to have a 50/50 acceptanc/like rate.

**jcranston** · 10-15-2011, 04:52 AM

A PR is a PR , so grats! Keep up the hard work my man.

**PeterGibbons316** · 10-15-2011, 08:36 AM

Originally Posted by chazzy1864

Why do you sprint and jump for cardio?

You can stick to steady state, which would probably help recover from your squats w/o tearing up your legs anymore.

I should clarify that I'm not actually doing it for the cardio benefits, it's because I enjoy playing frisbee.

**chazzy1864** · 10-15-2011, 08:52 AM

Originally Posted by PeterGibbons316

I should clarify that I'm not actually doing it for the cardio benefits, it's because I enjoy playing frisbee.

lol ahh okay. Makes sense now. I thought you were doing some form of HIIT or sprints and stuff as your cardio.

**dopamine72** · 10-15-2011, 11:21 AM

Bump. Amazing progress. You and Woody are making sick gains, GJ.

Originally Posted by PeterGibbons316

10-14-11, Workout A

Progress since 5/4/11:
SQ: 105 --> 325
BP: 105 --> 255
DL: 135 --> 385
OP: 75 --> 160
PC: 85 --> 175 Replaced these with rows 10/10/11
RW: 155 --> 165 (New PR on these today!)

Squat
45x5
45x5
135x5
195x3
265x2
330x5
330x4
330x4

Meh.

Press
45x5
45x5
85x5
110x3
135x2
162.5x5
162.5x4
162.5x4

Meh. Dropped my phone and lost the video on the last set somehow.

Row
75x5
75x5
95x5
115x3
135x2
165x5
165x5
165x5

These were disappointingly not ridiculously easy.

Notes:
I convinced myself completely that doing cardio on off days is detrimental to squat recovery. All the sprinting and jumping Tues/Wed after a squat PR on Monday really did me in. Was still a little sore today even after not doing any front squats on Wednesday. I'll give 330 another go on Wednesday and imagine I will nail it. Not sure what my deal is with press, hopefully I nail that one Wednesday too, otherwise I will have to reset that one.

Too early to get excited about my puny Row PR.

So I decided today that I am going to start taking creatine. Haven't ordered any yet - any recommendations? My workouts have been taking a long time because I have very long rest periods in between sets while recovering ATP. I was trying to find a way to improve ATP production so that I wouldn't have to rest as long between sets and apparently that is exactly what creatine is for. Anyone have any strong opinions on why I should or shouldn't take it???

Also, I got my Orange Triad multi-vitamins today and took 6 of those giant things. Afterward I saw that you are supposed to take just 3 with a meal twice a day, whoops. Apparently my urine will now glow in the dark, can't wait for that. I'm interested to see how the joint supplements in there work.

**PeterGibbons316** · 10-15-2011, 06:09 PM

Originally Posted by dopamine72

Bump. Amazing progress. You and Woody are making sick gains, GJ.

Thanks man. How was band camp? Glad you made it back!

**PeterGibbons316** · 10-17-2011, 08:17 PM

10-17-11, Workout A

Progress since 5/4/11:
SQ: 105 --> 325
BP: 105 --> 257.5 (New PR on these today!)
DL: 135 --> 395 (New PR on these today!)
OP: 75 --> 160
PC: 85 --> 175 Replaced these with rows 10/10/11
RW: 155 --> 165

Front Squat
45x5
75x5
80x5
125x3
165x2
215x5
215x5
215x5

So I watched my first two sets before my third and they looked OK, but I noticed that the bar was more over my toes than the middle of my foot. So for my last set I tried to sit back a little more to get the bar over the middle of my foot. I nearly fell over. Don't mess with form outside of warmups - lesson learned.

Bench Press
45x5
45x5
125x5
175x3
225x2
257.5x5
257.5x5
257.5x2
257.5x3

So on the 3rd rep of my last set I somehow hit the safety on the way down and catapulted that side of the bar up much higher than the other and there was no way I was going to get it after that. Not to be a quitter, I pulled the weight, re-racked it, put the weight back on, and immediately finished the set. Truth be told, I probably would not have gotten all 5, but I got my volume anyway and will increase to (and probably fail) 260 next time.

Pretty nice grinder in there on the last rep of the 2nd set.

Deadlift
155x5
155x5
230x3
330x2
395x5

Had to use straps.

I'm pissed that my phone ****ed up recording these.

Dips
BW+50x8
BW+50x8
BW+50x8

Added 2 reps to this weight from last time. Will go to 52.5 next time I think.

Notes:
Very happy about today. 4 plates on deadlift coming next A day, and the next session after that I will pull as much weight as will fit on my bar. So I'm in the market for some more dense weight

**dopamine72** · 10-17-2011, 09:09 PM

Wow. AWESOME deads!!!!!!!

I know exactly what you mean about bar hitting safety pins on bench. Got damn that makes me ****ing rage. I just today said phuck it. No more safety pins lol. My form feels much better now.

I have a solution for your front squats. Oly shoes. Buy them NOW. I have these and they are amazing...

Edit- You're breaking at the knees. Break at hips as much as possible. Just like back squats. Drive through heels.

**PeterGibbons316** · 10-17-2011, 09:27 PM

Hmmmm, I was TRYING to break at the knees on these. I thought that was what you were supposed to do on front squats.....

Oly shoes would definitely help, what kind are those that you have there and where can I pick some up?

**dopamine72** · 10-17-2011, 09:33 PM

I remember that other guy giving you tips last time and I remember quoting him saying I agree with everything basically EXCEPT for the part where he said break at the knees. No, no, no. You don't want to emphasize breaking at the knees, this is part of your issue. Get some hip drive going like you're plowing your wife, just like back sqauts. You won't be able to get as much, but you'll get some.

Cliffs- Don't break at knees, break at hips, or at least attempt to and sit back more.

Try this site. Oly shoes are expensive. Mine were $200. Well worth it since I'll be using the forever. http://www.roguefitness.com/gear-apparel/shoes.php

Also if money is an issue you can look into Do Wins on different sites, just google. I'm sure you can find some for around $90????

BIG EDIT- You'll want 0.75" heals bro, nothing less.

**matt297** · 10-18-2011, 12:28 AM

dumb internet deleted my post.

Great benching and deads man. Looks real good.

I agree with dope. I wouldn't break at he knees. You can try breaking at the hips first or BOTH knees and hips to see which one feels better.

**Woody-5** · 10-18-2011, 02:06 AM

That bench and those deads! I hope you smashed that safety bar good for screwing up your final bench set. I've done that plenty of times myself. Really kills your set!

**jcranston** · 10-18-2011, 05:34 AM

Great job as always! Grats on dem PR's!

**pezking7p** · 10-18-2011, 06:29 AM

fuarking nice benching and deading.

As the others say, don't forget to sit back.

**PeterGibbons316** · 10-18-2011, 06:34 AM

Originally Posted by jcranston

Great job as always! Grats on dem PR's!

Thank you sir.

Originally Posted by matt297

dumb internet deleted my post.

Great benching and deads man. Looks real good.

I agree with dope. I wouldn't break at he knees. You can try breaking at the hips first or BOTH knees and hips to see which one feels better.

Well that is a relief of sorts. Breaking at the hips feels more natural to me so I will start doing that. Should help me sit back a little more as well.

Originally Posted by Woody-5

That bench and those deads! I hope you smashed that safety bar good for screwing up your final bench set. I've done that plenty of times myself. Really kills your set!

I did. Afterward I was trying to find a way to work on my grip since I have to use straps on deads. I put the bar on the safeties, loaded it with as much weight as I could fit on it, and did one of the shortest rack pulls known to man with a static hold for a few seconds. Those safeties were begging me to take the weight off after that. ****ers.

**chazzy1864** · 10-18-2011, 06:39 AM

No breaking at the knees on front squats?

Breaking at knees would help emphasize quads more and it is a quad emphasis movement.

Elaborate Dope.

**LTL52** · 10-18-2011, 04:40 PM

Nice deads, man. Good stuff in here.

**PeterGibbons316** · 10-19-2011, 08:41 PM

10-19-11, Workout B

Progress since 5/4/11:
SQ: 105 --> 330 (New PR on these today!)
BP: 105 --> 257.5
DL: 135 --> 395
OP: 75 --> 162.5 (New PR on these today!)
PC: 85 --> 175 Replaced these with rows 10/10/11
RW: 155 --> 175 (New PR on these today!)

Squat
45x5
45x5
135x5
195x3
265x2
330x5
330x5
330x5

Not my prettiest squat session, but a new PR nonetheless. Happy with that.

Press
45x5
45x5
95x5
120x3
135x2
162.5x5
162.5x5
162.5x5

Finally got all of these, 165 next time.

Row
65x5
65x5
85x5
120x3
155x2
175x5
175x5
175x5

Starting to get challenging, probably best to go to 5 lb. jumps on these.

Pull-Ups
7 Weeks to 50 Pull-Ups
Level 5, Week 3, Day 2
All BW with 90 sec between sets
Pull-Ups: 6
Chin-Ups: 6
Hammer: 7
Chin-Ups: 6
Wide Grip: 4

These were tough, but I got them all.

Notes:
Fantastic day. PRs on 3 exercises, very happy about that.

I started taking creatine in an effort to reduce the amount of time I need to rest between sets. Should start to notice the effects of that next week. Hopefully I am not a non-responder.

**The Shoeless Wonder** · 10-19-2011, 08:52 PM

just saw you weigh 220, ya fatty. nice squats though!!

STAY ON YOUR HEELS!!!!!

**dopamine72** · 10-19-2011, 08:53 PM

Strong ass squats brah. Progress is insane. For rows you can start doing bent ones if you like. Do what you want though. I prefer bent.

Originally Posted by chazzy1864

No breaking at the knees on front squats?

Breaking at knees would help emphasize quads more and it is a quad emphasis movement.

Elaborate Dope.

For me at least if I emphasize breaking at knees first, then I lean forward more and can get bad knee pain/problems.

Attempting to break at the hips first allows me to stay more upright and takes a little tension off the knees.

Meh, I guess it just depends on mechanics. That's what works for me and I front squat 300lbs ATG and Beltless.

**chazzy1864** · 10-19-2011, 10:29 PM

Breaking at the hips keeps you upright while breaking at the knees makes you lean forward?

I've never focused on the two while front squatting but that just sounds backwards.

+ Don't go around throwing stats or e-stats around.

I wasn't saying you were wrong at all, just curious as to other methods.

**dopamine72** · 10-19-2011, 10:55 PM

Originally Posted by chazzy1864

Breaking at the hips keeps you upright while breaking at the knees makes you lean forward?

I've never focused on the two while front squatting but that just sounds backwards.

+ Don't go around throwing stats or e-stats around.

I wasn't saying you were wrong at all, just curious as to other methods.

No e-stats I have a vid

If you notice I break at the hips/knees at about the same time. Even though I still try and sit back.

If I emphasize breaking at the knees first, my form drops, lean forward, possibly hurting my knees etc.

Dunno that's just what I do. I think when it comes to squatting everyone's mechanics are slightly different. Some people break at knees firs, others do not, the list goes on.

**Ironlife** · 10-20-2011, 12:12 AM

Excellent squatting bro, do you know your 1RM on these?

**matt297** · 10-20-2011, 12:32 AM

great PRs man as always. going to get scary once we see your final maxes after SS.

**jcranston** · 10-20-2011, 05:04 AM

Grats on the PR's! Excellent work as always.

**PeterGibbons316** · 10-20-2011, 06:38 AM

Originally Posted by chazzy1864

Breaking at the hips keeps you upright while breaking at the knees makes you lean forward?

I've never focused on the two while front squatting but that just sounds backwards.

+ Don't go around throwing stats or e-stats around.

I wasn't saying you were wrong at all, just curious as to other methods.

Originally Posted by dopamine72

No e-stats I have a vid

If you notice I break at the hips/knees at about the same time. Even though I still try and sit back.

If I emphasize breaking at the knees first, my form drops, lean forward, possibly hurting my knees etc.

Dunno that's just what I do. I think when it comes to squatting everyone's mechanics are slightly different. Some people break at knees firs, others do not, the list goes on.

[you tube]BYm237mtwdk[/youtube]

Thanks for the advice guys, I'll have to try both and see what works best for me.

Originally Posted by Ironlife

Excellent squatting bro, do you know your 1RM on these?

No clue, probably around 381, 382 or so

Originally Posted by matt297

great PRs man as always. going to get scary once we see your final maxes after SS.

Indeed. My long term goal has been 3/4/5 plates on bench/squat/dead and I think I am a lot closer to that than I realize....

**Ironlife** · 10-20-2011, 08:17 AM

Originally Posted by PeterGibbons316

No clue, probably around 381, 382 or so

You cheeky cu.nt

negs coming big man

**PeterGibbons316** · 10-20-2011, 08:30 AM

Originally Posted by The Shoeless Wonder

just saw you weigh 220, ya fatty. nice squats though!!

STAY ON YOUR HEELS!!!!!

Haha! When I started this I was 192, weighed in this morning at 223. My buddy that lifts with me is like 145-150lbs. and every once in a while I'll give him crap about warming up with more than his working weight and **** like that. I told him the other day that when I say stuff like that he needs to come back with a good fat joke, and then got me later by asking if he wanted me to have him poke a couple more holes in my weight belt so that it would fit.

And yeah, I definitely need to do a better job of sitting back. Not real happy with my knee travel out of the hole and sitting back would help with that too.

**dopamine72** · 10-20-2011, 09:57 AM

Oly Shoes for Christmas.

Also strong weight gainzzzz.

**PeterGibbons316** · 10-22-2011, 10:40 PM

10-22-11, Workout A

Progress since 5/4/11:
SQ: 105 --> 330
BP: 105 --> 260 (New PR on these today!)
DL: 135 --> 405 (New PR on these today!)
OP: 75 --> 162.5
PC: 85 --> 175 Replaced these with rows 10/10/11
RW: 155 --> 175

Front Squat
45x5
45x5
145x5
155x3
185x2
220x5
220x5
220x5

No videos of these, but I tried breaking at the hips and they definitely felt a lot better. I have no idea what they looked like though, so who knows.

Bench Press
45x5
45x5
135x5
185x3
235x2
260x5
260x5
260x5

Can't believe I got these. Last rep of my last two sets were real grinders. No videos though

Deadlift
155x5
155x5
235x3
325x2
405x5

I've determined that my video conversion software is FUBAR and is corrupting my videos, so I'm going to have to start doing something different on that front. The worst part is that it is somehow writing info to my phone where the video is stored and corrupting the file there, so once the software runs my video is ****ed and I can never get it back. So there are a couple reps missing in the middle of the video, very strange.

So this stupid gym that we were at has fat bars that weighed 55 lbs., and I was legitimately upset that I didn't get to actually load 4 plates on the bar for my "4-plate" deadlift.

Notes:
In Chicago for my friend's wedding, and I'm a little disappointed that the Navy Pier that we went to has no observable affiliation with the United States Navy. At least we got to go downtown and see the skyline and Millennium Park. Fun times.

We found a YMCA that let us in for $6/person. Peeps stopped what they were doing to watch me do my deadlifts, that was a good feeling. Also, my squat/bench/deadlift completed working weights are now 330/260/405 which totals 995. Pretty sure that puts me about where Nick was when he switched to TM so that makes me feel like a winner as well.

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