Bluebirds, Butterflies, and Barbells - A Starting Strength Journal

[Blizzard589]

Strong as fawk, son. Arrogance will be achieved sooner than that if you keep this up!

Get those elbows down on the squat and you'll prevent a lot of the good morning. It really helps activate the lats which tighten up your whole torso from shoulders to lumbar pretty much.

[xRequiem]

awesome lifting, everything looked smooth

[liftingson]

Is this real life? You, sir, are a PR machine.

I second this!

[PeterGibbons316]

Texas Method - Week 17 Intensity
BW: 221.6

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

Squat
45x5
45x5
155x5
245x3
360x2
440x3 (vid) PR

Felt easier than last weeks, but also pretty tough.

Press
45x5
45x5
75x5
105x3
125x2
145x5 (vid)

The most exciting part about this set was putting a screw in the wall stud to act as a camera mount. Need to work a little on not leaning back as much - trying to keep these more strict than in the past.

Deadlift
95x10
225x5
315x3
420x1 DOH
505x3 (vid) PR
450x1 DOH
450x1 DOH
405x2 DOH

Felt really strong on these today - maybe because I skipped my deadlift accessories on volume day? Grip was kind of weak. Couldn't hold the 450 reps for any longer than a couple seconds. The 405 holds were 10 seconds each.

Vid was a little choppy so I cut out most of the fluff between reps.

Weighted BB Sit-Ups
75x10/10

Not too bad, should have done a 3rd set but it was getting late.

Vid:



Notes:
Good day today. Felt like a little less back rounding than normal on my deads.

Got some BB.com chocolate whey today - pretty good stuff, and it was only $80 for a 10 lb bag (cheaper than my usual ON). Not quite as tasty as their Protogen, but just as good if not better than any other whey I have tried. Also got some Blue Raspberry Scream in - it's OK. Not bad, but you can tell they are masking some kind of chemical taste with artifical fruit flavoring.

Page bump.

Get those elbows down on the squat and you'll prevent a lot of the good morning. It really helps activate the lats which tighten up your whole torso from shoulders to lumbar pretty much.

I've heard this from a number of powerlifters now, I'll see if I can try something on my volume day. In the past I have struggled to get my elbows down more without also having my wrists bent under the bar. Any tips?

[Juggernaut0]

PG, amazing work. Wow. When did you transition from 5 reps to 3 on Intensity Day?

[PeterGibbons316]

Week 14 I was going for 490x5 on my deadlift, but stopped at 3 because I knew it wasn't going to go, been doing triples ever since.

Week 15 I only got 425x4 on my squat so for week 16 I bumped to 435x3, will continue with triples until I fail again.

[jshaw5]

I recon you are a strong unit. Getting so close to that 5 plate squat and 6 plate deadlift. Nice pressing too. I lol'd at first, your bumper plates make it look like you're pressing 405 hahaha.

[Juggernaut0]

I recon you are a strong unit. Getting so close to that 5 plate squat and 6 plate deadlift. Nice pressing too. I lol'd at first, your bumper plates make it look like you're pressing 405 hahaha.

Don't look now man, but you're not too far away from a 440 triple also on squats.

[PeterGibbons316]

Texas Method - Week 18 Volume
BW: 223.2

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

Squat
45x5
45x5
155x5
245x3
315x2
375x5
375x5
375x5 (vid)
375x5 (vid)
375x5 (vid)

Tried getting my elbows down more. Third set is elbows down, fourth set is elbows up, last set is elbows down again. I was surprised at how easy it was to keep my wrists straight, but get my elbows further down. Still need to adjust to it before I can commit.

Bench Press
45x5
45x5
105x5
135x3
165x2
185x5 (vid)
190x5 (vid)
195x5 (vid)
200x5 (vid)
205x5 (vid)

These were all pretty easy. Will probably go with 205x5x5 next bench volume day.

Rack Pull
155x5
245x5
335x3
433.5x1 DOH
483.5x3 (vid)
463.5x3 (vid)
443.5x5 (vid)

Trying something new out here. Would have preferred to go with 3 across with the same weight, but was running out of time so this was only 3 minutes rest between sets. Back was on fire when I was finished.

Vid:



Notes:
Good day.

[Juggernaut0]

Awesome work across the board man. Nice.

Is it ok if I ask why you're going with rack pulls on volume day?

[Sinaku5]

375x5x5 is a ton of volume man. I'd be happy with that as my 5RM.

Nice work.

Glad to hear that your BP is getting easy too.

[PhiDelt234]

Nice weight for volume man

[jshaw5]

Awesome squats man. Bench looked great too, bar speed was so fast.

[PeterGibbons316]

Awesome work across the board man. Nice.

Is it ok if I ask why you're going with rack pulls on volume day?

Great question. I have no idea. I have a lower back weakness - obvious in my deadlifts - and I thought that more frequency was the answer. I added deadlift variants on volume day with a focus on the lower back hoping to get my lower back stronger so that I could continue progressing on deadlifts without rounding my back. But here I am 18 weeks later, and It's not really working. So I think I'm going to deload my deadlift to maybe 475 or even 455 and continue with triples until I can get 3 with a straight back before increasing the weight. I might do speed deads on volume day here and there.

375x5x5 is a ton of volume man. I'd be happy with that as my 5RM.

Nice work.

Glad to hear that your BP is getting easy too.

Nice weight for volume man

Awesome squats man. Bench looked great too, bar speed was so fast.

Thanks dudes. I was surprised at how easy the bench was. Since I'm only doing bench intensity/volume every other week I'm thinking of trying 10 lb jumps on intensity day and 5 lb jumps on volume day.

[dopamine72]

You're making me feel like such a bitch lol

Week 14 I was going for 490x5 on my deadlift, but stopped at 3 because I knew it wasn't going to go, been doing triples ever since.
Week 15 I only got 425x4 on my squat so for week 16 I bumped to 435x3, will continue with triples until I fail again.

Perfect example of properly executing the 5x5 TM and milking all the gains possible. Smart man.

[ngolsen]

ever considered beltless squats for lower back work?

brilliant work in regards to TM.

[DGetsCut]

The squats are monstrous. I love it, and have always loved squats.

[Juggernaut0]

Great question. I have no idea. I have a lower back weakness - obvious in my deadlifts - and I thought that more frequency was the answer. I added deadlift variants on volume day with a focus on the lower back hoping to get my lower back stronger so that I could continue progressing on deadlifts without rounding my back. But here I am 18 weeks later, and It's not really working. So I think I'm going to deload my deadlift to maybe 475 or even 455 and continue with triples until I can get 3 with a straight back before increasing the weight. I might do speed deads on volume day here and there.

So you think lockout is your weakness right now? The weight doesn't seem heavy enough compared to what you're actually deadlifting though. I wouldn't be so quick to dismiss the rack pulls until you went much heavier on them.

[PeterGibbons316]

So you think lockout is your weakness right now? The weight doesn't seem heavy enough compared to what you're actually deadlifting though. I wouldn't be so quick to dismiss the rack pulls until you went much heavier on them.

I think at some point I had a 495x5 rack pull, but back was rounding there as well. So it's not that my back is weak, but it's not strong enough to remain straight when I go heavy either.

[PeterGibbons316]

Texas Method - Week 18 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

Alright. So some kid had a squat form check thread and the issues of thumbs under vs. over came up. The consensus among powerlifters was the thumbs under (wrapped) grip is better because it allows you to grip the bar better, keep the upper back tighter, and get the elbows down more. So I tried that today and it was a massive failure. I did 3 sets with an empty bar trying to find a place to grip it - wider seemed better. I loaded my 55s and did 1 rep with 155 and racked it - wrists couldn't handle it. I should have gotten some vids - maybe I'll give it another shot on volume day.

Press
45x5
45x5
65x3
80x2
95x5
95x5
95x5

Shoulder is feeling great.

Pendlay Row
95x5
95x5
135x3
165x2
205x5
205x5
205x5

Didn't have time for these on Sunday, so I did them tonight. No issues.

Vid:

No vid today.

Notes:
Light day is light.

[dopamine72]

Never noticed you did your entire hand over the bar. Changing up form always messes things up at first. You can't expect to get used to it just like that. It takes time and sometimes a long time. Do what you feel is best at this point. Personally I wouldn't change a thing given your progress.

[12ccopeland]

Squatting almost three plates for reps on light day..



Gjdm; when's the 495 squat attempt gonna be?

[PeterGibbons316]

Never noticed you did your entire hand over the bar. Changing up form always messes things up at first. You can't expect to get used to it just like that. It takes time and sometimes a long time. Do what you feel is best at this point. Personally I wouldn't change a thing given your progress.

Yeah, good point.

Squatting almost three plates for reps on light day..

[i mg]http://media.tumblr.com/tumblr_maff5kM7Ww1rss9sh.gif[/img]

Gjdm; when's the 495 squat attempt gonna be?

Thanks - good question. Original plan was to run TM til the end of the year, but I think I might carry it another month or two. So I'll max end of January or sometime in February.

[xRequiem]

why do you plan on ending TM so soon?

[GinjaNinja85]

Never noticed you did your entire hand over the bar. Changing up form always messes things up at first. You can't expect to get used to it just like that. It takes time and sometimes a long time. Do what you feel is best at this point. Personally I wouldn't change a thing given your progress.

I agree with this. I only changed 'cause my squat was going nowhere with thumbs over. If it ain't broke...

[moshvr]

Seen you in other logs I'm in so i thought I'd drop by. Good work in here!

I'll have to watch your vids later to see what you mean about elbows down ... I have the problem of leaning forward on my squats too.

[johnblythe]

I think at some point I had a 495x5 rack pull, but back was rounding there as well. So it's not that my back is weak, but it's not strong enough to remain straight when I go heavy either.

what's the reason for worrying about the straightness so much, just general protection? i ask cause i think it was you who replied to someone else's log around here recently concerning some back rounding and how many of the greatest DLers have that, they just always did and so adapted accordingly.

Thanks - good question. Original plan was to run TM til the end of the year, but I think I might carry it another month or two. So I'll max end of January or sometime in February.

is it strictly a timeline thing at this point, or certain numbers on the lifts that you're going for? and what comes next? another cut + 5/3/1? or just taking over the world with your new insane total?

also, in for the thumbless/thumb issue discussion. i've seen a few things here recently about lat/back engagement with the elbows going down and really want to explore this option more to help w/ my own weaknesses. more than a bit worried that it'll jack up my elbows with tendonitis again, tho. awares me, people

[Juggernaut0]

305 is not light, sorry. lol Maybe I'm just that weak.

And why would you stop doing TM? It's been amazing for you.

[HunterMC6]

Alright. So some kid had a squat form check thread and the issues of thumbs under vs. over came up. The consensus among powerlifters was the thumbs under (wrapped) grip is better because it allows you to grip the bar better, keep the upper back tighter, and get the elbows down more.

The thumb under is covered in this video:


I personally don't use it but they claim something along the lines of squeezing the bar helps maintain a tight back which helps keep the chest up throughout the entire squat if I remember correctly. More or less he wants you to strangle the **** out of the bar.

You and your damn light day being twice as heavy as all my pr's makes me sad.

[MatTheCur]

I've been able to keep a tight upper back with a thumb over positioning by jamming the bar into my back, and keeping my elbows as tight in as possible... This will probably change as I go heavier, though.

Did you try wearing your wrist wraps while squatting?