Cody's "Second Entry:" Back With A Vengeance! Starting Strength and Beyond...

[Farley1324]

Why would someone say "neg that *******"? Are they referring to you?

No, they were telling me to to do that.

They were referring to the person I quoted in the post they gave the reputation to

[Sinaku5]

In for both of u.

Cool that ur ankles getting better farley

[cody333]

Friday October 18 2013

Squat: Belt worksets
45x10 95x5 135x3 165x2 185x1

200 5x5

Depressingly hard.

Calf Raises:

75x10
95x10
95x10

Never before done these. Easy. short rest.

In for both of u.

Cool that ur ankles getting better farley

Sweet!

pardon my ignorance, but, what's a front squat mate? As the name suggests, is it the bar on your front shoulders? Thanks in advance & those are some really impressive numbers btwn, Keep up the good work, Respect.

A front squat is a squat with the bar in front on your shoulders like the top of a powerclean. The bar is resting on your shoulders. It is a more upright squat than a back squat, easier on your back. Also gets more quad than hamstring.

[Sinaku5]

What kind of programming r u on cody

[Farley1324]

Squat 225 3x5, velcro belt, 4:00 rest. Not hard.

It sucks that I just went up to squatting 225 fracking pounds, but a few months ago I couldn't walk, so I guess I'll take it.

I've pretty drastically cut my caloric intake this week, starting Sunday or Monday. I'm not logging or counting anything, just eating less...but it sure seems like a lot less to me. We'll see what the scale shows after a few weeks of this. Right now it's about the same, maybe a pound or two under, can't tell due to daily and day-to-day fluctuations. I'm starting back on creatine as well, so maybe the additional water weight buildup is cancelling out any "weight loss" so far. Dunno. Time will tell.

Current scale weight is usually 215-216.8 pounds.

[cody333]

Soooo I'm starting to work out again. I have been lifting pretty consistently for about 2 months now. Most of that included 4:30 AM wake up calls before work while working for 3 weeks on and 1 week off during the summer in northern Saskatchewan (that's Canada in case you were wondering). I have made decent progress considering I took several months off in June/July and lost a fair amount of strength. I also switched from SS and TM format to a split kind of workout. I currently plan on doing a 3 day rotation that looks like this:

Day 1:Chest/Biceps
Flat Bench: 5x5
Dumbbell curls: 5x5

Incline Bench: 5x5
Curl bar curls: 5x5

Decline Bench: 5x5
tricep curl bar bicep curls: 5x5

Push ups x10
10 claps
10 incline
10 normal
10 knee push ups

Curl drop sets

Day 2: Back and Triceps:
Reverse Plank: 5x5
Skull Crushers with bent bar: 5x5

one arm DB rows: 5x5
one arm DB skull crushers: 5x5

Lat pull downs: 5x5
rope cable pull for triceps: 5x5

Wide Grip Rows: 5x5

Drop set cable pull for triceps

Row machine 5 minutes

Day 3 Legs/shoulders/abs
Squats: 5x5

Overhead press: 5x5
Ab roller: 5x5

DB overhead Press: 5x5
Sit ups: 25,20,15,10,5

Clean and Press: 5x5
Medicine ball sit ups: 5x as many as you can

DB Lunges: 5x5

Day 4:OFF

I am kind of experimenting here. SS and TM are good but I wanted something that allowed a little more flexibility and be able to get more exercises in. Also, I love squats, but doing it heavy so much kills me after a while.

What kind of programming r u on cody

Basically that but I decided to switch to a 4 day split:

Day 1: Chest/Biceps
Day 2: Back/Triceps
Day 3: Legs
Day 4:Shoulders/Abs

[cody333]

Saturday October 19 2013

Bench/DB Curls:
45x10 95x5 135x3 155x2 175x1

185x5/40x5
185x5/40x5
185x5/40x5
185x5/40x5
185x5/40x5

Pleasantly surprised I got all of these. Got a spotter (an actual person who did not touch the bar at all, rare among spotters) for the last 3 sets. BARELY got the last rep of the last set. The bar did not move for a good couple seconds but I managed. Microloading will be starting next bench day. About 5 min rest inbtwn sets

Incline Bench/Curl Bar Curls:
45x5 95x3 115x1

140x5/60x5
140x5/50x5
140x5/60x5
140x5/60x5
140x5(not actually)/60x5

Figured the last set would be a grind based on the other sets so I got a different spotter. He touched the bar as he was saying "it's all you" on all but the first rep. Oh well, I'll just repeat that weight again next time. The flat bench definitely effected this.

Decline Bench/Palms in Curls:
45x5 95x3 135x1

150x5/35x5
150x5/35x5
150x5/35x5
150x5/35x5
150x7/35x5

Push Ups:
Clap x10
Incline x10
Normal x10
Knees x10

Machine Curls Drop Set:
30x10
25x10
20x7
15x10
10x10
5x10

[Farley1324]

Press 130 3x5, 4:00 rest

[Sinaku5]

Cody - does that "/" mean that you superset the workouts with the other one?

Great work - and yeah I love when you actually have to push for the last rep. When it stops and nothing but pure will pushes it up. Those reps feel the best.

Farley - 130x5 on press is awesome. Whats your PR with press? I remember you were pretty strong before in your log. Never subbed just lurked.

[Farley1324]

Cody - does that "/" mean that you superset the workouts with the other one?

Great work - and yeah I love when you actually have to push for the last rep. When it stops and nothing but pure will pushes it up. Those reps feel the best.

Farley - 130x5 on press is awesome. Whats your PR with press? I remember you were pretty strong before in your log. Never subbed just lurked.

Press PR's were 190x1 and 135x13. (pausing between reps, always super strict form)

[cody333]

Cody - does that "/" mean that you superset the workouts with the other one?

Great work - and yeah I love when you actually have to push for the last rep. When it stops and nothing but pure will pushes it up. Those reps feel the best.

Indeed it does.

Monday October 21 2013

Reverse Plank/Curled Bar Skull Crushers:
BWx10/60x5
BWx10/60x5
BWx10/60x5
BWx10/60x5
BWx10/60x7

about 1.5 minute rest btwn sets

One Arm DB Row/ One Arm DB Skull Crusher:
70x5/25x5
70x5/25x5
70x5/25x5
70x5/25x5
70x5/25x5

1.5-2 min rest btwn sets

Lat Pulldown/Rope Cable Tricep Pull:
120x10/35x7
120x10/42.5x5
120x10/50x5
120x10/50x5
120x10/50x5

Long rests btwn some of these as I was talking to some people I see there regularly.

Row/close grip lat pulldown (palms facing each other:
50x5/120x10
40x5/120x7
40x5/120x7
40x5/120x10
40x5/120x10

Long rest btwn some of these. Some more experimenting. Kinda liked these.

Drop Set Rope Cable Tricep Pull:
50x7
42.5x5
35x3
30x3
25x4
20x3
15x5
10x5
5x5

Row Machine: 5 min

EDIT: Back has been feeling extra ****ty the last couple days. Was debating even going to the gym today. Glad I did, feels a bit better now and felt pretty good while working out. I have also decided, recently, to stop squatting for now. I am pretty sure it is doing nothing but making my back worse. Just not worth it at this point to me. I plan on doing machine work like leg press, squat machine, and other crap like that. Not nearly as good a workout as squats alone but that is where I am at right now.

[Sinaku5]

Press PR's were 190x1 and 135x13. (pausing between reps, always super strict form)

Impressive.

Indeed it does.

Monday October 21 2013

Reverse Plank/Curled Bar Skull Crushers:
BWx10/60x5
BWx10/60x5
BWx10/60x5
BWx10/60x5
BWx10/60x7

about 1.5 minute rest btwn sets

One Arm DB Row/ One Arm DB Skull Crusher:
70x5/25x5
70x5/25x5
70x5/25x5
70x5/25x5
70x5/25x5

1.5-2 min rest btwn sets

Lat Pulldown/Rope Cable Tricep Pull:
120x10/35x7
120x10/42.5x5
120x10/50x5
120x10/50x5
120x10/50x5

Long rests btwn some of these as I was talking to some people I see there regularly.

Row/close grip lat pulldown (palms facing each other:
50x5/120x10
40x5/120x7
40x5/120x7
40x5/120x10
40x5/120x10

Long rest btwn some of these. Some more experimenting. Kinda liked these.

Drop Set Rope Cable Tricep Pull:
50x7
42.5x5
35x3
30x3
25x4
20x3
15x5
10x5
5x5

Row Machine: 5 min

That sounds like a fun session.

[HunterMC6]

Press PR's were 190x1 and 135x13. (pausing between reps, always super strict form)

Holy chit I can't even bench that much.

In on Cody/Farley journal. Been wondering Farley disappeared too, knew the ankle was going to be ready to go around this time.


Cody have you ever had an MRI?

[Farley1324]

Squat 235x5x5, 4:00 rest, velcro belt on worksets.

Scale: 217 pounds

Food is good.

[Farley1324]

Holy chit I can't even bench that much.

In on Cody/Farley journal. Been wondering Farley disappeared too, knew the ankle was going to be ready to go around this time.


Cody have you ever had an MRI?

It's been awhile since I pressed that heavy

[cody333]

Wednesday October 23 2013

Press/ab wheel: belt worksets, about 5-6 min rest
45x7 95x3 95x1 115x1

122.5x5/5
122.5x5/5
122.5x5/5
122.5x5/5
122.5x5/5

These were hard.

Seated DB Press/Sit ups: short rests
35x10/25
35x10/20
40x10/15
40x10/10
45x10/5

Set with 45 was tough. Liked the seated version of these, will probably continue doing it this way

Clean and Press/Exercise Ball Sit ups: 3-4 min rest
100x5/25
100x5/20
100x5/20
100x5/20
110x5/20

Last set was not as hard as I expected it to be. Felt pretty good.

Random Experimental Stuff:
Squat Machine:No weight x10
Leg Extension: 70x10
Pull ups: x5

Repeat above three times but second set of squat machine was with 50 lbs 7 times, third set was 90 pounds 7 times. Third set of pull ups was also 7 reps. These actually felt pretty good. Should have done them on back day but oh well.

Also considering doing my bench workout tomorrow. I would just wait until Friday but I would have to do it early and I would rather not. Any thoughts?

[Sinaku5]

Squat 235x5x5, 4:00 rest, velcro belt on worksets.

Scale: 217 pounds

Food is good.

NJ and that 190lb OHP was clean. NJ

Cody - why are you super-setting your big lifts? Are you not worried about the ab wheel affecting your press in this example? IK itd affect mine.

Bench tomorrow will be impacted by today's progress. So if you can hold it off till Friday I would, if not, you gotta do what u can work with.

[cody333]

NJ and that 190lb OHP was clean. NJ

Cody - why are you super-setting your big lifts? Are you not worried about the ab wheel affecting your press in this example? IK itd affect mine.

Bench tomorrow will be impacted by today's progress. So if you can hold it off till Friday I would, if not, you gotta do what u can work with.

I realize the supersetting will affect my "big" lifts. But in the end I think it's all relative anyway.

[Sinaku5]

I realize the supersetting will affect my "big" lifts. But in the end I think it's all relative anyway.

If you're on a progression scheme then if you don't hit the weights it may have been because of inadequate recovery which in turn could have been from the additional lifts thrown in between sets.

I'm sorry. I know that sounded kind of like a dick, but I wasn't sure how to phrase it any other way lol. I didn't mean for it to, I just don't know how else to say it.


With that being said - nice presses, you're closing in on 1pps for 5x5.

[AestheticHunter]

A front squat is a squat with the bar in front on your shoulders like the top of a powerclean. The bar is resting on your shoulders. It is a more upright squat than a back squat, easier on your back. Also gets more quad than hamstring.

Thanks for the info brother,real kind of you. Been a while since i checked in to view your log , Nice going (Y) .

[HunterMC6]

Wednesday October 23 2013

Also considering doing my bench workout tomorrow. I would just wait until Friday but I would have to do it early and I would rather not. Any thoughts?

Take the recovery day if possible. You did a ton of shoulder work which is going to impact bench for sure. You might have to revamp your split a little to try and move some lifts a day away from one another. Hows the back doing? Ever try foam rolling/work with a tennis ball or lacrosse ball?

[Farley1324]

Bench: 200 lbs 3x5, 5:00 rest

[Farley1324]

Squat 245 3x5, 5' rest, 10mm belt, scale: 216-217

[HunterMC6]

Squat 245 3x5, 5' rest, 10mm belt, scale: 216-217

I have asked this a few times and never got a decent answer but when should I get a belt?

[Farley1324]

I have asked this a few times and never got a decent answer but when should I get a belt?

There's no pat answer to that.

I say if you are even semi-seriously training for strength...get a belt.

And I strongly recommend Inzer, although there are other good options.

A lever belt is really nice. A single prong would be my next choice, and my last choice would be a twin prong (I have a twin prong and a lever)

[cody333]

Friday October 25 2013

Bench/DB Curls:
187.5x5/40x5
187.5x5/40x5
187.5x6ish/40x5

Third set I got a spotter. And, of course, he felt obligated to take part in my workout. Did 6, unsure how many actually were on my own. Definitely would not have gotten 6 without help. As for 5, we shall never know. Also only did 3 sets because I was feeling weak (it was early and a pressed for time).

Incline Bench/Curl Bar Curls:
45x5 95x3 135x1

140x5/60x5
140x5/60x5
140x6/60x5

Decline Bench/Palms in DB Curls:
45x5 95x3 135x1

155x5/40x5
155x5/40x5
155x8/40x5

Push Ups:
Clap x10
Incline x10
Normal x10
Knees x10

Drop Set Curls: Can't remember exactly, but I did do them.

Left town until last night (Tuesday night) and was unable to get to a gym. Workout from today will be coming shortly.

[cody333]

Wednesday October 30 2013

Bench/DB Curls:
45x10 95x5 135x3 155x2 175x1

187.5x5/40x5
187.5x5/40x5
187.5x5*/40x5
187.5x5*/40x5
187.5x5*/40x5

Let's explain the asterisk. I have been not in a gym setting at all for the last 4 days so I figured I would just start my rotation over. I felt okay about these sets, but not confident enough to go them alone, at first that is. I found a woman that I see there regularly and thought she might know how to spot for a bench. BOY WAS I WRONG. Asked her the third set, like most spotters she was all up in my business. Hovering terribly. Touching the bar on almost every rep when it was fairly clear I could get them myself. Next set I decided I would go it alone, so I thought... As I was getting on the bench setting up she came up behind me to spot me again, without being asked. She again decided to participate in my workout. She did the same for the last set. People suck. I shall repeat this weight again next time. Ugh.

Incline Bench/Curl Bar Curls:
45x5 95x3 135x1

140x5/60x5
140x5/60x5
140x5/60x5
140x5/60x5
140x5/60x5

These were a bit of a struggle, but nothing too bad. 142.5 next time.

Decline Bench/DB Curls with palms facing in:
45x5 95x3 135x2 155x1

160x5/40x5
160x5/40x5
160x5/40x5
160x5/40x5
160x7/45x5

Felt good. 165 next time

Push ups:
clap x10
incline x10
normal x10
knees x10

Hard as always

Curl Drop Set:
35x5
30x5
25x5
20x3
15x5
10x5

Next workout!

Reverse Plank/Curl Bar Skull Crushers:

BWx10/60x5
BWx10/60x5
BWx10/60x5
BWx10/60x5
BWx10/60x5

One Arm DB Row/One arm DB Skull Crusher:
70x5/25x5
70x5/25x5
70x5/25x5
70x5/25x5
70x5/25x5

Wide Grip Lat Pulldowns/Tricep Pulldowns:
120x10/50x5
120x10/50x5
120x10/50x5

Getting pretty tired at this point.

Row/Narrow Grip Lat Pulldowns:
30x5/120x7
30x5/120x7
30x5/120x7

Gassed.

Drop Set Tricep Pulldown

50x5
40x5
30x3
20x5
10x5

All done. Good 3 hour workout

[Farley1324]

BW chinups: 5x3

[HunterMC6]

Solid work Cody even if you did get help on bench that is pretty impressive. I hate using spotters luckily my gym has adjustable supports that are the perfect height to catch teh bar if I fail.

[cody333]

Friday November 1 2013

Leg Experiment Day

V-Squats:
20x10
90x10
90x10
90x10

Easy. Nice lil warm up

Leg Press:
90x10
140x10
140x10
140x10
180x5

Leg Curl:
30x10
40x10
50x10

Leg Extension:
50x10
70x10
80x10
90x10
100x10

Lunges:
20x10
25x10
30x10
35x10
40x10

Hamstring/Quad/Low back Stretching

Pre workout BW: 169-170.

Time to face the facts that the scale doesn't lie. New goal: 180 by the end of the year. Something to shoot for.