Liftingbuddy1's Starting Strength Journal

[liftingbuddy1]

Hey all, I remade my journal because I want to have entries made on the day of the workout for fresher memory of the workout lol. I can't seem to delete the other journal that I have.

WEEK 1:
7/24/2007

Workout A:
Squat-3x5 (WU: 95x10) 115,115,115
Barbell Bench-3x5 (WU: 95x5) 105,105,105
Deadlift-1x5 (WU: NONE) 105

Squats were fine, nothing hard about this weight. I don't like barbell bench at all. I should've warmed up before the deadlift.

Mike

[liftingbuddy1]

7/26/2007

Workout B:
Squat-3x5 (WU: BARx10, 65x5, 75x3) 125,125,125
Military Press-3x5 (WU: BARx10, 65x7) 75,75,75
Barbell Rows-3x5 (WU: BARx10, 65x5, 75x3) 95,95,95

Squats felt good, the warmups help. I only did 2 warmup sets with Military Press by accident, I meant to use 75 lbs as a warmup, but I figured that I'd start a little lighter. Barbell Rows seemed really strong, but my form might be slightly off. I really don't feel my back working, maybe I'm not 'rowing' like I should be. But I got to see the separation of all the heads of my delts.

Mike

[liftingbuddy1]

7/28/2007

Workout A:
Squat-3x5 (WU: BARx10, 65x5, 85x3) 135,135,135
Barbell Bench-3x5 (WU: BARx10, 65x5, 75x3) 115,115,115
Deadlift-1x5 (WU: 65x10, 85x5) 125

Squats are going strong for now, I really like squatting (believe it or not). Barbell Bench is getting hard, I struggled on the 4th and 5th rep of the last 2 working sets. My wrists are hurting from it; I'm starting to think that its the way that I'm holding the bar. I really shouldn't have jumped 20 lbs on the deadlift. I originally intented on attempting 135 lbs! After the warmup sets, I knew that wasn't going to happen. I'm going to lower the weight to 115 next time because I used a little more back instead of legs. Can't wait to attempt 145 on squats next tues.

Mike

[liftingbuddy1]

7/31/2007

WEEK 2:
Workout B:

Squat-3x5 (WU: BARx10, 65x6, 85x5) 145,145,145
Military Press-3x5 (WU: BARx10, 55x5, 65x5) 85,85,85
Barbell Rows-3x5 (WU: BARx10, 55x6, 65x5) 105,105,105
Pullups/Chinups- 5,6,4

Squats are still going strong ! Military Press was good, I considered bumping it up to 95 lbs instead. I decided against it for fear of stalling earlier than when I will. Barbell Rows were decent; I'm working on getting the form down a little better. I did one set of pullups for 5 reps and then decided to try chinups for the last 2 sets. The pullup/chinup station was being occupied by ppl doing extensions so I was doing these on the assisted machine (w/o added weight; I just deattached the assistance pad). On the 3rd set of chinups, my shirt got caught on a knob from the deattached assistance pad while I was halfway down lol. On the last set my knees bumped into the pad, so I didn't count the last rep. Next time, I will go use the free space pullups/chinups station.

Mike

[liftingbuddy1]

8/2/2007

Current Weight: 154 lbs (7/24/2007- 150 lbs)

Workout A:
Squat-3x5 (WU: BARx10, 65x5, 85x5) 155,155,155
Dumbbell Bench-3x5 (WU: 20x10) 50,50,50
Deadlift-1x5 (WU: BARx10, 65x5, 75x5) 110
Dips- 10,8

Well, I hit 155 on squats today. I'm really happy about that, but I'm a little disappointed about it too. I added a bit of a good morning to it by accident . I hope this isn't the end of the road for me and squats. I decided to do Dumbbell Bench today for 2 reasons. First off, the Barbell Benches were all taken and secondly, I prefer Dumbbell Bench to Barbell Bench. The 50's were pretty good, nothing hard about them. I will try for 55's next time, unless I go back to Barbell Bench (which I doubt). Man, my deadlifts are getting more and more upsetting by the workout. Last time, I did 125 with horrendous form. Today, was no different. I lowered the weight to 110 so I could work on the form. By I kinda did a good morning on it . I don't know what I'm gonna do about this lol. When I started Deadlifts, I started at 105, so maybe I'll reset? On the upside, I added Dips today. I couldn't believe that I busted out 10 on the first set. I planned 3 sets of 5 because I didn't think that I could do too many dips at once. I hit 8 on the second set . I can't help but lean in a little lol, so it hits my chest and my triceps pretty evenly. I might venture out and buy a dip belt maybe? Or maybe I should wait until I hit more BW dips? I'll need to get some feedback before I make my decision.

Mike

[knowles.ja]

8/2/2007

Workout A:
Squat-3x5 (WU: BARx10, 65x5, 85x5) 155,155,155
Dumbbell Bench-3x5 (WU: 20x10) 50,50,50
Deadlift-1x5 (WU: BARx10, 65x5, 75x5) 110
Dips- 10,8

Well, I hit 155 on squats today. I'm really happy about that, but I'm a little disappointed about it too. I added a bit of a good morning to it by accident . I hope this isn't the end of the road for me and squats. I decided to do Dumbbell Bench today for 2 reasons. First off, the Barbell Benches were all taken and secondly, I prefer Dumbbell Bench to Barbell Bench. The 50's were pretty good, nothing hard about them. I will try for 55's next time, unless I go back to Barbell Bench (which I doubt). Man, my deadlifts are getting more and more upsetting by the workout. Last time, I did 125 with horrendous form. Today, was no different. I lowered the weight to 110 so I could work on the form. By I kinda did a good morning on it . I don't know what I'm gonna do about this lol. When I started Deadlifts, I started at 105, so maybe I'll reset? On the upside, I added Dips today. I couldn't believe that I busted out 10 on the first set. I planned 3 sets of 5 because I didn't think that I could do too many dips at once. I hit 8 on the second set . I can't help but lean in a little lol, so it hits my chest and my triceps pretty evenly. I might venture out and buy a dip belt maybe? Or maybe I should wait until I hit more BW dips? I'll need to get some feedback before I make my decision.

Mike

A couple of thoughts:

Judging by the way your squats have been progressing, you really have nothing to worry about because you had a little bit of GM action going on. Keep progressing, but maybe slow the progress down to 5lbs per workout instead of 10. If you miss a rep(s), it's nothing to worry about. Just repeat the weight next time and keep climbing.

About dumbell benching... there is nothing wrong with dumbell bench; it is a great exercise for chest. The problem with it on the Starting Strength program, however, is one of progression. You are early in the program, so you can go up by 5lbs per dumbell for a while, but when gains start slowing down it's going to be difficult to keep climbing at that rate. That's why a barbell is better for this program. You can progress in much smaller increments on a barbell.

I'd need to see a video of your deadlift to tell what you're doing wrong. Make sure you keep your head up and really concentrate on keeping your back arched/flat.

I wouldn't bother adding weight to your dips until you can do 3 sets of 12 or so with bodyweight. Go ahead and buy a dip belt now though so that you'll have one when the time comes.

I'll be subscribed to your journal from now on. I ran the Starting Strength program for a long time and had some great gains on it, so I'd love to help you out if you've got any questions or anything. Good luck!

[knowles.ja]

You said that barbell bench is hurting your wrists. Make sure that the bar isn't high in your hand so that it's bending your wrist back. I make sure when I grip the bar that there is no bend in my wrist whatsoever. This allows for a much better transfer of power into the bar.

Be patient with the weights you're using. It seems like you're really eager to make some huge leaps in the weights you're doing. I would say don't increase anything by more than 10lbs at a time, and that should only be on squats/deadlift. Increase your bench/OH press/rows by no more than 5lbs at a time. Trust me, with the frequency that you're doing these lifts, the weights will skyrocket in no time. The last thing you want is to reach too far and end up stalling or worse, get injured.

[liftingbuddy1]

A couple of thoughts:

Judging by the way your squats have been progressing, you really have nothing to worry about because you had a little bit of GM action going on. Keep progressing, but maybe slow the progress down to 5lbs per workout instead of 10. If you miss a rep(s), it's nothing to worry about. Just repeat the weight next time and keep climbing.

About dumbell benching... there is nothing wrong with dumbell bench; it is a great exercise for chest. The problem with it on the Starting Strength program, however, is one of progression. You are early in the program, so you can go up by 5lbs per dumbell for a while, but when gains start slowing down it's going to be difficult to keep climbing at that rate. That's why a barbell is better for this program. You can progress in much smaller increments on a barbell.

I'd need to see a video of your deadlift to tell what you're doing wrong. Make sure you keep your head up and really concentrate on keeping your back arched/flat.

I wouldn't bother adding weight to your dips until you can do 3 sets of 12 or so with bodyweight. Go ahead and buy a dip belt now though so that you'll have one when the time comes.

I'll be subscribed to your journal from now on. I ran the Starting Strength program for a long time and had some great gains on it, so I'd love to help you out if you've got any questions or anything. Good luck!

You said that barbell bench is hurting your wrists. Make sure that the bar isn't high in your hand so that it's bending your wrist back. I make sure when I grip the bar that there is no bend in my wrist whatsoever. This allows for a much better transfer of power into the bar.

Be patient with the weights you're using. It seems like you're really eager to make some huge leaps in the weights you're doing. I would say don't increase anything by more than 10lbs at a time, and that should only be on squats/deadlift. Increase your bench/OH press/rows by no more than 5lbs at a time. Trust me, with the frequency that you're doing these lifts, the weights will skyrocket in no time. The last thing you want is to reach too far and end up stalling or worse, get injured.

Wow man, thanks for the awesome feedback. I'll take your advice and use it as best as I can. Thanks for subscribing, it means a lot to me! It's good to hear what you said about squats regarding the slight GM movement. As far as Dumbbell Bench vs. Barbell Bench goes, I hear you and what you are saying it true. Would it be fine to do Dumbbell Bench on a BAB week and Barbell Bench on an ABA week? Thanks again.

Mike

[knowles.ja]

Wow man, thanks for the awesome feedback. I'll take your advice and use it as best as I can. Thanks for subscribing, it means a lot to me! It's good to hear what you said about squats regarding the slight GM movement. As far as Dumbbell Bench vs. Barbell Bench goes, I hear you and what you are saying it true. Would it be fine to do Dumbbell Bench on a BAB week and Barbell Bench on an ABA week? Thanks again.

Mike

The key here is progression. As long as you can progress at a steady pace then I don't see any problem with it. Like I said, you don't want to stall out too soon. You can get a lot of mileage out of this program if you do it smart and don't lose your patience.

[liftingbuddy1]

The key here is progression. As long as you can progress at a steady pace then I don't see any problem with it. Like I said, you don't want to stall out too soon. You can get a lot of mileage out of this program if you do it smart and don't lose your patience.

Ok, sounds good man. Thanks for the tip. I don't mean to bother you with this again, but what about doing Dumbbell Bench with the same weight for 1 week and then inc. it by 5 lbs (if possible, if not then use the same weight for another week before inc.). Like I said, I don't mean to bug you with repetitive questions, but what is your take on this? Thanks again for subscribing!

Mike

[knowles.ja]

Ok, sounds good man. Thanks for the tip. I don't mean to bother you with this again, but what about doing Dumbbell Bench with the same weight for 1 week and then inc. it by 5 lbs (if possible, if not then use the same weight for another week before inc.). Like I said, I don't mean to bug you with repetitive questions, but what is your take on this? Thanks again for subscribing!

Mike

Well, this program is very specific about what you're supposed to do and not do. Like I said, dumbell bench is a very good exercise, but the program specifies that you're supposed to do barbell, so I'd try my best to stick with that. Whenever you're done with Starting Strength and go on to another program or make your own, you can do dumbell bench to your heart's content.

(if possible, if not then use the same weight for another week before inc.)

You never want to stay at the same weight unless you failed reps the last time you did that weight or you are having major form problems.

Here's a quote from the SS/Rippetoe's sticky at the top of the Workout Programs section. I'm assuming you've read this sticky. If not, then it should be your #1 priority.

Question - Can I do DB presses instead of barbell presses?

DB presses are outstanding. Many physique competitors, as well as strongmen, prefer the DB variation to the barbell variation. Interestingly enough, Mark Rippetoe himself feels that the DB may ultimately be a better alternative.

...the dumbbell version of the exercise...is probably a better exercises for most purposes other than powerlifting competition.

There are a few reasons why the barbell version is the preferred "initiation" to the supine press (as the bench press used to be called). The primary one is simply that it is more appropriate to start with the technically easier exercise.

The learning curve for the barbell is much smoother than for DBs. Picture a complete novice trying to do a bench press. The bar wobbles everywhere, it is lowered at a variable rate of speed, it is pressed crooked, the left side flops forward, the right side flops backward, etc. Very few things are as humorous as watching a complete newb try to perform a bench press.

Now...add the aspect of unilateral balance and symmetry to the equation, both of which are required for dumbbell use...both of which are completely lacking in the untrained athlete-to-be. Since the majority of people are either right OR left-hand dominant, they will not have unilateral balance and symmetry. As a result, trying to teach a novice to do the DB press is a train wreck in the making.

You could possibly spend weeks just trying to get the trainee to learn how to balance the DBs. Those precious few weeks are going to be when the trainee is most adept at adding muscle and strength. Better to spend it with weight progression, rather than spending it trying to iron out balance and symmetry issues.

First learn walk, then learn run.

A good analogy exists when one compares barbells and DBs to automatic and manual transmissions.
Learning to drive a stick shift will undeniably make you a better driver. You'll learn more about driving, cornering, slowing and accelerating, etc using a stick than you will while driving an automatic.

However, the pain, aggravation, and lost time from trying to teach a 15-year old how to drive WHILE teaching him how to use a stick is probably going to be similar to the amount of pain and aggravation (and lost time) from trying to teach that same 15-year old to bench with a pair of DBs before they've even managed to perform a barbell press correctly. The trainee will definitely want to incorporate DBs into their routine, and eventually may end up with a routine that is predominantly DBs. Not only will they probably not suffer, they could possibly flourish. That, however, is better left to the more experienced trainee rather than the novice.

So yeah. I said all of that so that I could say this:

Don't use DBs in this program. Their use is wholeheartedly and enthusiastically endorsed by Mark Rippetoe and me (and any experienced strength athlete who has used them). However, their use is not warranted on this program.

I hope this helps.

[liftingbuddy1]

I hope this helps.

Yeah, I've read this in the sticky before. I don't know lol, I'm just stubborn. But I'm not that much of a newb; I've been doing Dumbbell Bench for almost 2 years prior to starting this program, that's why I wanted to continue to use them. But if this program is better with Barbell Bench, then I'll do that and see how it goes. Sorry to bug you so much!

Mike

[knowles.ja]

Sorry to bug you so much!

Don't be. I'm glad to help.

[liftingbuddy1]

8/4/2007

Current Weight: 156.5 lbs @ 14% Bodyfat
Workout B:

Squat-3x5 (WU: BARx10, 65x5, 95x3) 155,165,165
Military Press-3x5 (WU: BARx10, 65x5, 75x3) 95,95,95
Barbell Rows-3x5 (WU: BARx10, 65x6, 75x3) 115,115,115
Chinups/Pullups- 10,5
Alternate DB Curls-35x5,5
Seated Dips (Freeweight Machine)-144x10,10

Well, today I decided that I'd do 155 on squats since last time my form was a little off. After my first working set of 155, I had the form down nicely. So I bumped it up to 165 and busted out 5 reps on working set #2. It was a tough set, but I was just happy that I was able to do it. By this time, the vein in my neck was buldging, I was breathing heavy and was grunting . That second set really winded me, so I rested a bit longer than usual before going to the 3rd working set. I hit 165 again, but only for 4 reps. So as of right now I'm going to do 165 next time and work on that until I hit 5 reps on all sets.

Military Press was tough but I loved every rep of all 3 sets! On the last set however, I was really really struggling to get the weight up. I might just stay at 95 lbs for next time as well, I haven't decided yet.

Hmmm...I really don't know what to say about Barbell Rows. My warm-up sets had good form to them, but my working sets of 115 seemed to be tougher. Rather than to start close to 90 degrees and go up while pulling the weight, to about 100 degrees, its gets to about only 95 degrees (I'm referring to my back and how str8 it is when I do rows).

Chinups and Pullups were pretty fun. I really enjoy doing these and dips. I hit 10 reps for my set of chinups on the narrowest chinup grip and I hit 5 reps on the 2nd narrowest pullup grip. I think the reason that I only got 5 pullups in and not more was because I may not have rested long enough or I simply don't have the strength to do them . Either way, I'll strive for 10.

I decided to toss in some Alternate DB Curls and Seated Dips as a superset.I did 35 lbs for 5 greuling reps and then ran over to the seated dip machine and loaded on a few plates to 144 lbs. (It weighs 4 lbs by itself). Then I did the same thing again. I got a little more of a workout for my arms because I indirectly ended up doing Farmer's Walks. I was re-racking the Dumbbells that people stupidly put in the wrong place. I did this because when it came time to rack the 35's, there was no space, and there's no way that I'm going to contribute to the mess that people make. Also, while I was doing Squats, some moron comes over right next to me grabs a 50 lb ez bar and starts doing Upright Rows in my line of Squats!!!! It's a big freaking gym, and the entire place is covered in mirrors. Surely this guy could've used another mirror. Not to mention he did 2 sets and ran away leaving the bar there on the ground

Hehe, I was watching a video of Layne Norton in the gym (this got me pumped up to start grunting on my sets lol). So, I started this at 148 lbs @ 12% bodyfat and now im 156 lbs @ 14% bodyfat....I don't like the bodyfat increase....

Mike

[liftingbuddy1]

8/5/2007

CARDIO: 1-1.5 hrs of Basketball

Mike

[TheKansan]

Looks like you are doing a good job Mike.

[liftingbuddy1]

Looks like you are doing a good job Mike.

Hey, thanks for the support Kansan, it really means a lot!

Mike

[liftingbuddy1]

8/7/2007

Workout A:
Squat-3x5 (WU: BARx10, 65x5, 85x3) 165,165,165
Dumbbell Bench-3x5 (WU: 20x10) 55,55,45x10
Deadlift-1x5 (WU: BARx10, 65x5, 75x5) 115
Dips- 6,3,4,4 (Rest-Pause sets)

Squats were pretty tough. After the 3rd and 4th rep of all 3 sets, it was really hard. It seemed as if after every rep, I went down farther and farther. I'll def. aim for 170-175 next time. I'm very pleased with my squat growth, I've never had a single lift go up so much on a consistant basis.

I did Dumbbell Bench Press again because (as I stated before) I like them better. I understand that it will be very hard to progress with Dumbbells but I feel as though if I can move up every so often, then my strength would be going up. On the last set, I just felt like I needed to hit my chest harder, so I lighted the load to 45's and did 10 reps (hard at this point). I'm really pissed off that I ever started doing Barbell Bench now, my natural (perfect) Dumbbell Bench Press form seems foreign to me now .

Man, I really didn't want to deadlift today at all. After the warmup sets, 115 was alright. It's a hard set for me (I really don't know why my deadlift is so weak!) but having to do only 1 set of them really motivated me to finish the set. I'll shoot for 120 next time.

I was really eager to do dips today after last time doing 10 and then 8. Today, I did dips (chest emphasis). These seemed harder obviously because of the greater space between the parallel bars. I did 6 dips before stopping briefly because my leg was acting up in the folded position and then rested for about 5 secs maybe and did 3 more. Then I rested about 15-20 secs. before doing 4 more. Then I waited about 30-45 secs. (I was exhausted!) and then grinded out 4 more. I might just decide to alternate between tricep dips and chest dips.

Also, my dip belt came in today!!! But, I doubt I will do weighted dips anytime soon. Same goes for chins, but I will aim to somehow inc. my BW dips and chins before attempting them with extra weight.

Mike

[liftingbuddy1]

8/9/2007

Workout B:

Squat-3x5 (WU: BARx10, 65x5, 115x3) 170x5,4,5
Military Press-3x5 (WU: BARx10, 65x5) ---
Seated Rows-3x8 (WU: 45x10) 105x8; 90x8,8
Hammer Chins (Ladder style)- 1,2,3,3,1,2,1,2
Leg Press-2x5 (WU: 95x10) 135,225

Well, today by far was the worst workout I've had since starting Rippetoes. I hit 170 today, it was hard as hell. For some reason, I couldn't bust out number 5 on working set #2. I rested a little longer and grinded out a hard 5th on the 3rd working set. I've def. have to reset now. My right shoulder was in a lot of pain today after squats. I think it's my hand spacing?

When I did warmup set #1 with the bar, my right shoulder just wouldn't get the bar up. I really did not want to put myself out for weeks by continuing with the sets.

I scratched rows off the list today because I know how much of my shoulders I use for this exercise. I decided to do seated rows instead (I love these). I was terribly disappointed that I only got 8 reps on 105 lbs and 90 lbs (harder reps). Before this program, I used to get an easy 10 reps on 90 lbs with good peak contraction of the back. It could be b/c of my shoulder or somehow my strength went down (not likely)?

I did chinups ladder style by suggestion. I didn't know whether to hang on the bars between reps or to come back to the ground, so I just hung between reps. These seemed to be pretty effective for my biceps and back. On the last rep, I did it and then hanged at the top for a few more seconds.

I threw in Leg Presses for the hell of it and b/c they are fun to do. I was disappointed again. I couldn't go all the way down like I used to, I got this funny pain. I wanted to try for 225 because before I started Rippetoes I did a pyramid set of 155x10,165x8,185x6,205x10! Today, I only got 135x5 and 225x5. Now, I know my shoulders had nothing to do with this...

Overall, this was the worst workout I've ever had. I'm tempted to quit this program or reset. Quitting is most likely out of the question because this is only week 3!!!

Mike

[liftingbuddy1]

8/11/2007

Lying Leg Curls (WU: 40x15) 80x6,6,5
Single-Leg Curls (WU: 40x5) 60x5,5
Leg Extensions (WU: 60x10) 135x5; 165x5; 200x6
Squats (WU: BARx10, 65x5, 135x5) 165x5,4
Leg Press (WU: 95x10, 135x10) 225x6,6,15 (assuming base weight is 45 lbs)
Seated Calf Raise (WU: 80x15) 150x4,5
Standing Calf Raise - 90x10,10

I decided to take technically 2 workout sessions off from Rippetoes just to see how my other lifts were doing. I'm going to hit up Rippetoes again on Tuesday. Anyway, here's how the workout went:

Lying Leg Curls used to be an exercise that I hated a lot, but now I've come to enjoy. I used to have really, really bad hamstrings (charlie horses, spasms, etc.). So I made this exercise a priority exercise before I found out that RDL's hit hamstrings. I really feel these in my hams over any other exercise. 15 reps at 40 lbs for a warmup really got my hams pumped up. I was aiming for low reps today so I could see how much better (if) my lifts got. 80 lbs seems just right right now.

I used to do seated leg curls, but I kept on moving up accidentally, so I switched to Kneeling Leg Curls/Single-Leg Curls. These felt pretty good considering that it's only 1 leg at a time, I can make sure that one isn't dominant over the other. I think my left ham is slightly weaker. 60 lbs is alright, I probably can do more.

Leg Extensions are a favorite of mine, last time I did these (before Rippetoes) I hit 145x8. I really wanted to see how I'd fair today. I did 55 to start and then 135. 135 was really easier than it used to be. And I knew I had easily surpassed 145 from before. I hit up 165x5 and then 200x6! I know I could've done 10-12 reps on 200, but then I'd have too many warmup sets . But I'm just glad that my lifts went up so far.

Squats....I love to do these. Today, I was a bit hessitant b/c of my right shoulder pain that I experienced the last time I squated (Thurs). It has something to do with my hand spacing and maybe even my leg spacing. I'll have to rehab my shoulder and then try to surpass the 170 that I have stalled at. I did 165 instead of 170 because I didn't want to put too much strain on the right shoulder; also I noticed that while unracking the weight, the right side of the bar seems to have a little trouble getting off (never a problem in the past, def. due to shoulder). I only got 4 reps on the last set, probably could've pushed for the 5th, but I let it go .

Next up, Leg Press. I like Leg Press a lot because my back squats seem to target a lot of the glutes and hams as well, so it takes more tension off my quads IMO. I'm assuming that the base leg press 'carridge' as it's marked weighs 45 lbs. I warmed up with 95 lbs (two 25's) and got an easy 10 reps. Then I did 135 (two 45's) for another easy 10 reps. Then I upped the weight to 225 lbs (four 45's) for my work sets. I was aiming for 4-6 reps, so I hit 225 for 6 reps on the first and second set. On my last set, I said to myself to try to go to failure. I hit a suprisingly not that hard 15 reps on it. I definitely could've gotten 20 reps on it.

I didn't like doing Seated Calf Raises for low reps. The starting weight is 60 lbs so I added two 45's to make 150 lbs. I got 4 reps and then 5 reps. I'll remember to leave this exercise for higher rep work.

Standing Calf Raises were good too, 90 lbs for 10 reps on both sets.

I'll have to wait until I finish Rippetoes before attempting any of these other exercises, but I know it'll be worth the wait!

Mike

[liftingbuddy1]

8/14/2007

Workout A: (Today is like a Saturday for me (Friday for others) in the sense that I have the next 2 days off b/c I have to go to work early.
Squat-3x5 (WU: BARx10, 85x5, 135x5) 175x5,4,4
Barbell Bench Press-3x5 (WU: BARx10, 65x5, 85x5) 120x5,5,5
Deadlift-1x5 (WU: BARx10, 65x5, 85x5) 115x5
Dips- 8,8
EZ Bar Curls- 70x8, 80x5
Overhead Dumbbell Extensions/Seated Dips (Freeweight)-40x10/164x8

Squats were really hard today. My bar speed has been really slow since 165. On my first working set, I pushed for the 5th rep,but that was hard! I almost found myself 'stuck in the hole' on 5th. On the 2nd set, I got 4 and knew that if I attempted for the 5th, I'd most likely end up on the ground or be pushing back up for 15 sec or so. On the 3rd set, I got to 3 and was drained but I pushed for a slow 4th. I will continue to use 175 for the remainder of this week and see if I can manage 5 reps on all 3 sets (regardless of the rest times). If I cannot do this, I will reset. If my squats aren't ATG, then they are definitely lower than parallel.

I decided that I'd do Barbell Bench Press to see how it was. I will make this a priority lift from now on. I owe knowles.ja for his good help. I was having real bad wrist pain before but after changing my hand grip, I got 120 for the 3 sets of 5 fairly easily. I'll aim for 125 next time.

I was doing deadlifts wrong before and it caused me to become winded quite easily. I now have better form as well as understanding of the actual lift. I've done 115 before, but not with this ease. Now I understand how ppl get #s like 400+. But I'm a long, long way from there. So for now, I'll enjoy my short progress.

I was still huffin and puffin from deadlifts, that I rushed into dips huffin and puffin. I managed to get 8 reps on my first set (chest emphasis) and then got another 8 on my second set (tricep emphasis). I still haven't used the dip belt yet. I don't know when I'll bring that one into play.

I hit up the EZ Bar for curls. Everyone I've ever seen in the gym uses the 60 lb bar and below (no one wishes to challenge themselves). I used the 70 lb bar and suprisingly got 8 reps. Before, I got 60x7 (hard at the time; 4 weeks ago). So, I bumped it up to 80 lbs and was aiming for 6 reps, but got only 5.

I was short on time and someone was standing in the way curling in front of the decline bench, so I skipped out on Decline Skull Crushers. I decided to try out Overhead Dumbbell Extensions (an exercise I haven't done in so long). I grabbed a 40 lb dumbbell and started doing them....No wonder I stopped doing these, my elbows and shoulders were hurting a little. I'll remember not to do these ever again . So I supersetted this with a set of Seated Dip Machine (Freeweight). I usually do 144 lbs (start weight=4 lbs). So today I tried 164 lbs (2 45's, 2 25's. 2 10's). I got it for 8 reps.

Mike

[FROGGBUSTER]

on squats: try a wider grip and also keep your shoulders very tight, especially coming out of the hole when you explode to the top. if you shoulder pain is anything like the one i had a few workouts ago, this may take care of it.

maybe you should skip a workout to let it heal up; it'd be bad if the injury worsens.

you've got some decent progress going on, keep it up!

[liftingbuddy1]

on squats: try a wider grip and also keep your shoulders very tight, especially coming out of the hole when you explode to the top. if you shoulder pain is anything like the one i had a few workouts ago, this may take care of it.

maybe you should skip a workout to let it heal up; it'd be bad if the injury worsens.

you've got some decent progress going on, keep it up!

Hey thanks for the tips man. Today, I actually tried one of my warmup sets with a wider grip, it actually made the pain kind of worse. I don't think that it's an issue that I'm hurt my shoulder, I think it's more because of an awkward positioning on squats. So, I did a closer grip than my usual grip and that turned out to be easier on the shoulders to my suprise. I'll see if I can do Military Presses on Friday (next workout). If I can't, then I seriously need to consider skipping a workout as you suggested. The last thing I want is an injured shoulder. Thanks again!

Mike

[stracin]

Liftingbuddy, you should bring the dip belt into play now. Strap 10lbs on and shoot for 2x5...hell, stuff 2, 5lb weights in your pocket...start adding weight!

[liftingbuddy1]

Liftingbuddy, you should bring the dip belt into play now. Strap 10lbs on and shoot for 2x5...hell, stuff 2, 5lb weights in your pocket...start adding weight!

Ok, thanks man. I will def. do this on Sun (next workout A). Thanks for the go ahead!

Mike

[Sculelos]

Just dropping by to say I will check up on your progress from time to time.

You are off especial interest to me as most of your lifts are really close to mine and I want to see how others progress with the program.

Anyways goodluck and hopefully your shoulder will get better.

[liftingbuddy1]

Just dropping by to say I will check up on your progress from time to time.

You are off especial interest to me as most of your lifts are really close to mine and I want to see how others progress with the program.

Anyways goodluck and hopefully your shoulder will get better.

Hey thanks man, and thanks for the support. Good Luck with your progress!

Mike

[liftingbuddy1]

Today's a rest day. I'm looking pretty lean today. Lot of water intake, like yesterday (more than usual). Can still see veins even with the increased bodyfat . I was ticked about the inc. in bodyfat a while back, but I realize that I'll chop that down later on. Looking forward to Friday's workout (B)!

Mike

[liftingbuddy1]

8/17/2007

Workout B:
Squat-3x5 (WU: 65x10, 95x5, 135x3) 175x5,5,4
Military Press-3x5 (WU: BARx10, 65x5, 75x3) 105x5,4,4
?T-Bar Rows?-3x5 (WU: BARx10, 25x5, 45x5) 100x2
Chinups-9,7,5 (21 Chins)

Sh*t, my first rep of 175 was a total disaster. I almost collapsed under the weight; I guess I didn't brace myself for it? I realize that I tend to squat the weight with the balls of my feet rather than my heels. I got a very hard 5th rep on set 1 and 2. On the 3rd set, I stopped at 4, for fear of bad form (GM) and fear of being stuck in the hole. I'm going to use the same weight on Sunday and see if I can manage 15 reps altogether. I got 1 more rep than last time. I don't know whether squats are just a HARD exercise regardless of the weight or if it's just me. For me, it seems that the weight- whether it be 135 lbs or 175 lbs, seems difficult.

Well, I went to do Military Presses after having that minor right shoulder injury and skipping it last time. I loaded the bar to 105 lbs and got an easy first set of 5. My second set scared me; I was cleaning the weight into position and my right shoulder kinda gave out (w/o pain) and I almost dropped the bar. But luckily I caught it with my leg and got it into position. I got 4 reps for the 2nd and 3rd set. I will use 115 again next time and again until I hit 15 reps altogether.

Damn, I wasted time and energy and precious oxygen trying to do Long Bar T-Bar Rows. It seemed to be like the Seated Row (which I really like). However, when I went to get a working set, the other empty side started to come up. I feared the worst for my balls, so I quit on this . I'll just stick to Barbell Rows next time.

Chinups were the highlight of the workout today. I took a suggestion from another member of this forum and aimed to do 8,6, MAX. I did 9,7, and then maxed at 5. On my first set, after being exhausted from re-racking at least 15 plates, I managed to get 9. I know I could've hit a slow 10, but remembered the advice that was given me. Got 7 on set 2, could've done a slow 8th. I rested about 90 sec. to 120 sec. before busting out an easy 1-4 and a decently quick 5th. I don't know when I'll add weight to these, but I want to be able to do 10+ straight Chins. I'll aim to get a total of 22 Chins next time.

Mike

[Sculelos]

When I was starting out I thought Squats were a very difficult excercise, and even still I have to work on them quite a bit to make sure my form doesn't get crappy, but they do get easier.

Just definitely make sure you go below parallel and keep your back straight, I have had a few squats were I did some good morning action and it isn't to pleasant.

Besides that try a fairly close hand grip with elbows pointed downward and I find that it helps me a lot if I use a thumbless grip on squats.

Also I find that if I get stuck on squats it usually helps me to switch to lower weight for a few workouts and let my body recover until I'm ready to increase more.

Anyways your doing well, just stick with it.