~RISING FROM THE ASHES~ The rebirth of a novice.

[drudixon]

In on epic ss log. Glad to see u running it.

[cmoore]

I also just wanted to take a second to showcase a PR from Valerie. This week, she finally got her first muscle up!!!!!

Not sure how I missed this. Val needs her own blog. .
NICE WORK VAL! Beauty and the Beast all in one. Love it!!!

[acrawlingchaos]

Squat
205 x 5
205 x 5
205 x 5
Cadence was good on these. Last set took a few breathers! Move to 210 next workout.

Bench Press
180 x 5
180 x 5
180 x 5
Increase to 190 next workout.

Deadlift
225 x 5

Dips
BW x 10
BW x 10

HyperExtensions
BW 2 x 10
BW 2 x 10


After the unweighted hypers, my lower back was on fire and had felt like I just did a killer DL session. The spinal erectors are definitely strained. I will be removing both DL and Powerclean for one month to which I will re-eval. There isn't much pain now, but I think this could turn bad if I continue.

Squatting is no problem, and I will replace both pulls from below with a pull from above (weighted pull up) and a pull from in front (chest supported rows). This is not an ideal situation, but feel it is appropriate.

In on epic ss log. Glad to see u running it.

Thanks... in it for the squat man. Next workout will match my squat PR!

Not sure how I missed this. Val needs her own blog. .
NICE WORK VAL! Beauty and the Beast all in one. Love it!!!

I've told her she does as well. She just doesn't really go for the whole net thing. Thanks!!!

[lynore]

Just popping in. Training and a 5K! Oy, you're a machine!!!

[SuffolkPunch]

Coming along nicely

Bench Press
180 x 5
180 x 5
190 x 5 is this a typo or did you jump 10lbs for the last set?
After the unweighted hypers, my lower back was on fire and had felt like I just did a killer DL session. The spinal erectors are definitely strained. I will be removing both DL and Powerclean for one month to which I will re-eval. There isn't much pain now, but I think this could turn bad if I continue.

Hard luck on the lower back. At least it doesn't affect your squat - your form must be good. I would keep doing the hypers though - maybe increase the number of reps per set as a means of progression and compensating for the missing DL/PC

[fittofattofit]

Strong squatting and benching.
Bad luck about the lower back --- how do you think you strained it - during the cleans, or deads or doing something else?
If the squats are OK then it shouldn't be too bad so that strain should settle although it's important to keep stretching the lower back when you get the chance
Pull-ups are a good idea

[acrawlingchaos]

Strong squatting and benching.
Bad luck about the lower back --- how do you think you strained it - during the cleans, or deads or doing something else?
If the squats are OK then it shouldn't be too bad so that strain should settle although it's important to keep stretching the lower back when you get the chance
Pull-ups are a good idea

This started after a bad session just before the SS start. I was kind of hoping the long deload coming into ss would be enough time.

I had excessive lower back work and was pushing the intensity too much. I was foolish.

[acrawlingchaos]

OK, starting after the run was a sprial downhill for diet and ended up blowing off counting for the week (first time I started in April). I am back on the counting wagon and weight is holding at 170.4. So I at least managed maintenance on my lazy week.

Sundays Workout

Squat
210 x 5
210 x 5
210 x 5
Increase to 215 next workout for volume PR.

Overhead Press
100 x 5
100 x 5
100 x 5
Increase to 105 next workout.

Chest supported row
100 x 5
100 x 5
100 x 5
Increase to 110 next workout.

Muscle Up
1 x 5

Pull ups (orangutans)
1 x 4 (per side)

I will probably vid squats for form check again.

[Getsum]

Workouts are looking good man!

lol, those muscle ups are brutal...that's awesome!

[acrawlingchaos]

Todays workout.

Squat
215 x 5
215 x 5
215 x 5 VOLUME PR!!!
Increase to 220 next workout for volume PR.

Bench Press
190 x 5
190 x 5
190 x 5
Increase to 200 next workout.

Chest supported row
110 x 5
110 x 5
110 x 5
Increase to 120 next workout.

Chest Dips
bw x 10
bw x 10

Squats are feeling really good with only a little rest pausing on the last set. Back looked ok (little rounding possible slight GM). Knees still travel past toes, but it still feels good. My last squat PR, I was at about 185-186 pounds. If the the 220 goes up, I'll move to 225 then microload from there.

[acrawlingchaos]

Form/depth check (this is my last set). My last rep, I though the guy in the background was going to cross the camera and I looked over. This through me off a bit lol.

[Payton1221]

Squat
215 x 5
215 x 5
215 x 5 VOLUME PR!!!

If the the 220 goes up, I'll move to 225 then microload from there.

Uber-impressed!

[lunchbreak]

Todays workout.
If the the 220 goes up, I'll move to 225 then microload from there.

Don't worry, it will! PMA! I'd hold off on the microloading until you fail a few in a row or after the first deload. I've been constantly surprising myself with how well the old legs will adapt, one miss doesn't necessarily mean you will be unable to make the next few steps. I'm impressed with your depth though, it looks like you are a good couple of inches below parallel. My flexibility isn't quite up to that, any further than parallel and my lower back starts curving over but yours looks solid.

[cmoore]

Woot!

[Lou1se]

When I saw the hyperextension work you did, 4 x 10...it raised an eyebrow! You mad bro?

They are tough to do unless you give yourself longer breaks between.

Nice squatting! Never let anyone or anything make you lose concentration, as you saw you lost your momentum and concentration.

It's a recipe for injury.. I've got a nice collection

[Jtbny]

I'd hold off on the microloading until you fail a few in a row or after the first deload. I've been constantly surprising myself with how well the old legs will adapt, one miss doesn't necessarily mean you will be unable to make the next few steps. I'm impressed with your depth though, it looks like you are a good couple of inches below parallel.

I agree here. Nice squat! Btw if you go any lower you will be sitting on the ground

[fittofattofit]

Strong work on the lifting and that bench is getting up there quickly.
With the squatting there's a couple of things I'd work on:
You're going down very quickly --- no problem there specifically because it will help you get deeper and get that recoil, but what's happening is that you're losing your lower back arch at the bottom third of the lift, your knees are shooting forward and you're then leaning forward on the drive back up from the hole. This is throwing you off balance. The other thing is that your head position looks to be changing so that your upper back isn't strongly braced and that's making you wobbly as well on the drive up.

You'll get the most strength on your squatting by sitting back more, keeping the lower back and the thoracic spine locked tight, and driving up through the hips. At the moment your knees and lower back are taking a lot of the strain.
I've got all of those problems and I've been working on them. You've got great hip flexibilty so you are at an advantage to start with. I'd try to go slower on the eccentric and concentrate on keeping that lower back arch tight --- you won't be able to go quite as deep. Keep your head up --- look at a point on the wall slightly over your head the whole time, chest out, and arc back slowly. Once you're in the hole, your whole spine should be in the same alignment it started with and then you power back up. Think about squatting to a box for a few sessions to get the hang of it. Consider ditching the belt at these weights to utilise your core strength

I'm not being critical --- you've got the strength and great depth and flexibility. Once you tighten up that spine you should be really to able bump those weights

[DocHoss]

Sorry I've missed a couple of weeks here - I swear it seemed like just a few days!

Nice vid of Val! Do you usually train together? That's great.

Awesome progress! I'm amazed at how you can gain weight on so few calories.

Squat
210 x 5
210 x 5
210 x 5

And he's blown past me!

Todays workout.

Squat
215 x 5
215 x 5
215 x 5 VOLUME PR!!!
Increase to 220 next workout for volume PR.

And leaving me behind in the dust! I tried 215 yesterday - just managed two and then failed when I tried to make sure I went parallel.

Bench Press
190 x 5
190 x 5
190 x 5
Increase to 200 next workout.

A weight that is just in my dreams!

Squats are feeling really good with only a little rest pausing on the last set. Back looked ok (little rounding possible slight GM). Knees still travel past toes, but it still feels good. My last squat PR, I was at about 185-186 pounds. If the the 220 goes up, I'll move to 225 then microload from there.

Really nice work! I am so impressed by how fast you are progressing (nice to be young, huh?).

Form/depth check (this is my last set). My last rep, I though the guy in the background was going to cross the camera and I looked over. This through me off a bit lol.

A nice deep squat is a thing of beauty. And this was beautiful. Great job!

Nice squatting! Never let anyone or anything make you lose concentration, as you saw you lost your momentum and concentration.

It's a recipe for injury.. I've got a nice collection

Yep.. I was doing a nice set of squats at 185 when the button popped off my shorts on the 8th rep - threw me off and I failed. I had to wear my belt for the rest of the workout just to keep my pants up.

[boathead]

sweet!

you sure have the flexibility to pull off the high bar position, that's for sure. andrew gives you some solid advices.....dial it in!

[Payton1221]

Think about squatting to a box for a few sessions to get the hang of it.

Some like going ATG, and if that's your goal, then that's fine, of course. But if you just want to make sure that you go to parallel (or perhaps just a little below parallel), then think about getting a box that's of the right height. I always use a box for this very reason (so that I go deep enough but not too deep); however, box squats may not be a viable option for you since you workout in a public gym.

[ArchAngel'73]

Form/depth check (this is my last set). My last rep, I though the guy in the background was going to cross the camera and I looked over. This through me off a bit lol.

Great depth!
Look up, drive from the heels. Can't tell from vid, make sure feet are shoulder width apart.
By looking up you will prevent yourself from leaning forward during the drive up.

raaaaaaaaaaaaaaaaped.

[DocHoss]

Great depth!
Look up, drive from the heels. Can't tell from vid, make sure feet are shoulder width apart.
By looking up you will prevent yourself from leaning forward during the drive up.

raaaaaaaaaaaaaaaaped.

Head position is something I am trying to figure out. Rippetoe says to look down at a point 6 ft in front of you, and even mentions holding a tennis ball with your chin to keep you head in position. But I feel I should be looking more up, which is what you recommend. In the end, I'd rather look like you or ACC than Rippetoe.

[acrawlingchaos]

GOT DANG some activity in here

Uber-impressed!

Thank you

Woot!

Woot WOOT!!!

Nice squatting! Never let anyone or anything make you lose concentration, as you saw you lost your momentum and concentration.

It's a recipe for injury.. I've got a nice collection

I know the feeling with the injuries. The aches and pains do start to mount up. Ya... need to focus more. LOL

I agree here. Nice squat! Btw if you go any lower you will be sitting on the ground

I have been overcompensating on depth because I have had truly poor depth in the past and just wanted to get low.

Strong work on the lifting and that bench is getting up there quickly.
With the squatting there's a couple of things I'd work on:
You're going down very quickly --- no problem there specifically because it will help you get deeper and get that recoil, but what's happening is that you're losing your lower back arch at the bottom third of the lift, your knees are shooting forward and you're then leaning forward on the drive back up from the hole. This is throwing you off balance. The other thing is that your head position looks to be changing so that your upper back isn't strongly braced and that's making you wobbly as well on the drive up.

You'll get the most strength on your squatting by sitting back more, keeping the lower back and the thoracic spine locked tight, and driving up through the hips. At the moment your knees and lower back are taking a lot of the strain.
I've got all of those problems and I've been working on them. You've got great hip flexibilty so you are at an advantage to start with. I'd try to go slower on the eccentric and concentrate on keeping that lower back arch tight --- you won't be able to go quite as deep. Keep your head up --- look at a point on the wall slightly over your head the whole time, chest out, and arc back slowly. Once you're in the hole, your whole spine should be in the same alignment it started with and then you power back up. Think about squatting to a box for a few sessions to get the hang of it. Consider ditching the belt at these weights to utilise your core strength

I'm not being critical --- you've got the strength and great depth and flexibility. Once you tighten up that spine you should be really to able bump those weights

Ok
. Ditched belt for yesterdays workout.
. Placed stick it on mirror for focal point.
. Emphasized chest out and up.
. Knees tracking past toes.... still happening. Seems to me this happens every time I high bar. This isn't an issue when I low bar and still think it is a individual body mechanics thing (shrugs).

Sorry I've missed a couple of weeks here - I swear it seemed like just a few days!
Nice vid of Val! Do you usually train together? That's great.
Awesome progress! I'm amazed at how you can gain weight on so few calories.
And he's blown past me!
And leaving me behind in the dust! I tried 215 yesterday - just managed two and then failed when I tried to make sure I went parallel.
A weight that is just in my dreams!
Really nice work! I am so impressed by how fast you are progressing (nice to be young, huh?). Me and Val "kinda" train together. We run our own programs, but will often spot/count/video for one another. Best lifting partner EVER .

Your still green Doc, like me. It'll take time... I personally never thought I would have a decent squat, but it's finally getting there. As for the calories... it's only because I sit at a desk for work.

sweet!

you sure have the flexibility to pull off the high bar position, that's for sure. andrew gives you some solid advices.....dial it in!

Working on it and will def include more form vids. My camera busted... so I have to get a new one for vids :grumble:

Some like going ATG, and if that's your goal, then that's fine, of course. But if you just want to make sure that you go to parallel (or perhaps just a little below parallel), then think about getting a box that's of the right height. I always use a box for this very reason (so that I go deep enough but not too deep); however, box squats may not be a viable option for you since you workout in a public gym.

I am going to hold off on box squats for now because I want to work on the squat progression as directed by Rippetoe. At some point, I will move to boxes.

Great depth!
Look up, drive from the heels. Can't tell from vid, make sure feet are shoulder width apart.
By looking up you will prevent yourself from leaning forward during the drive up.

raaaaaaaaaaaaaaaaped.

It's mostly loss of focus. Having the focal point helps. Thanks for stopping by

Head position is something I am trying to figure out. Rippetoe says to look down at a point 6 ft in front of you, and even mentions holding a tennis ball with your chin to keep you head in position. But I feel I should be looking more up, which is what you recommend. In the end, I'd rather look like you or ACC than Rippetoe.

As far as looking up or down, I don't think it matters. I think the important part is keeping the head still and having a point to focus on. When you're not paying attention to the focal point, you lose concentration and things get ugly.

I think the best head position, is neutral or better yet, what feels natural (so long as your paying attention).

[acrawlingchaos]

Yesterdays workout

Squat
220 x 5
220 x 5
220 x 5 Volume PR!!!
Increase to 225 next workout for volume PR. Weight was heavy and the last 2 sets required some rest pausing.

Overhead Press
110 x 5
110 x 5
110 x 5
I accidentally jumped progression (should have been 105. Too late now, move to 115 next workout.

Chest supported row
120 x 5
120 x 5
120 x 5
Increase to 130 next workout.

Muscle Up
bw x 1 (strict from dead hang. Was very ugly but it happened )
bw x 5
bw x 3

[tsoden]

Yesterdays workout

Squat
220 x 5
220 x 5
220 x 5 Volume PR!!!
Increase to 225 next workout for volume PR. Weight was heavy and the last 2 sets required some rest pausing.

Overhead Press
110 x 5
110 x 5
110 x 5
I accidentally jumped progression (should have been 105. Too late now, move to 115 next workout.

Chest supported row
120 x 5
120 x 5
120 x 5
Increase to 130 next workout.

Muscle Up
bw x 1 (strict from dead hang. Was very ugly but it happened )
bw x 5
bw x 3

You are making some excellent progress! Subbed!

[acrawlingchaos]

Welcome aboard Tsoden. You journal was what got me thinking I need to get on the basics again. Thank you.



OK Diet.... I f%#k*ng HATE bulking. I have such a difficult time. Today.... weight was DOWN to 168.0. I feel asleep around 8:00pm and just woke now (12 hours). I know part of the issue is sleeping for so long, so the weight is fasted (Sat is no longer higher cal than any other day).

Day	....Carbs....	..Proteins..	....Fats....	..Calories..
Sun	267	171	107	2785
Mon	227	211	88.5	2608
Tues	253	176.8	129.3	2931
Weds	179	165.8	110.3	2406
Thur	247	193.8	136.8	3022
Fri	209	214	112.5	2754
Sat	271	139	119	2630
Daily Avg	236	181	114	2733

I will be increasing my intake to 3k MIN. It is starting to get difficult getting intake in, so.... I will be resorting to milk and the addition of more snackey cakes . Since I tend to have touble bulking.. I am only setting a MIN target for intake with no upper level restrictions.

[fittofattofit]

Great work on hitting the squat PR
Strong chest supported T bars as well and I'm really impressed with those muscle-ups (even getting a one rep MU is beyond most of us.....like 99.9% of us!)
You're lucky to have a 2700 cal per day maintenance - it'll be so much easier to cut later. In the meantime it's time to eat dirty

[Payton1221]

Squat
220 x 5 Volume PR!!!
Increase to 225 next workout for volume PR. Weight was heavy and the last 2 sets required some rest pausing.

Overhead Press
110 x 5
110 x 5
110 x 5
I accidentally jumped progression (should have been 105. Too late now, move to 115 next workout.

Chest supported row
120 x 5
120 x 5
120 x 5
Increase to 130 next workout.

Muscle Up
bw x 1 (strict from dead hang. Was very ugly but it happened )
bw x 5
bw x 3

It's starting to get exciting! I can't wait to see what the next few weeks bring.

gj on the squat volume PR!

[acrawlingchaos]

Great work on hitting the squat PR
Strong chest supported T bars as well and I'm really impressed with those muscle-ups (even getting a one rep MU is beyond most of us.....like 99.9% of us!)
You're lucky to have a 2700 cal per day maintenance - it'll be so much easier to cut later. In the meantime it's time to eat dirty

I'm not upset with the diet, because I feel strong, and I'm pushing squats. I have also increased legs by 1 inch (22-23) in the last two months. I'm really feeling the grove on muscle up and I think I should hit a volume PR soon (if not today). Best set was 8. I may start to allow regular Soda back into my diet .

It's starting to get exciting! I can't wait to see what the next few weeks bring.

gj on the squat volume PR!

I'm excited too. Volume PR on bench and OHP should be this month.

Volume PR bench is 220 (doing 200 today)
Volume PR OHP is 125 (doing 115 on tues)





On another note. A small Chiropractor / fitness studio that is LITERALLY 5 miles away..... just got a bodpod!!!!

No more guessing... I have an appointment Friday for $40. Now that I have it easily accessible, I can make it an every 6-8 week ritual.

[Saintsqc]

That's cool for the bodpod! I'm jelly



PRs will soon flood your log 3k cal min, that's a great idea (monitor your weight gain though). It makes a huge difference, especially on SS.