Wilmar Works Out

[adoboandryce]

Here's my deal.

I'm an overweight, overfat mid-20s dude who works in science. I've never participated in organized sports. I'm also one of those guys who gets bored of things pretty easily. That's why it was a surprise to me that even after about 8 weeks of dedicated, systematic strength training, I'm still interested. Keep up with me and my workouts if you wish.

8 weeks ago I started the novice routine as laid out by Mark Rippetoe in Starting Strength. It's been pretty brainless on my side (just add weight every workout) and it's so far been producing results. I'm starting to plateau a little bit, so within a month or two I may transition into another strength routine (maybe Texas method).

Also feel free to track my food (whenever I decide to) on my Livestrong here:

http://www.livestrong.com/thedailypl.../adoboandryce/

And please read my blog (it's a little more interesting than just jotting workouts) here:

http://wilmarlosesweight.blogspot.com/

Here's my stats today:

s/n: Adoboandryce
Real name: Wilmar
Height: 5'10'' plus some change
Body weight: 224.2 lbs
BF: ~19%

Low-Bar Back Squat: 5x265
Deadlift: 5x315 (full deweight and reposition)
Bench Press: 5x200
Press: 5x130
Power Clean: 3x145 (full deweight and reposition)
Dips: 17xBW
Chins: 1xBW

Cheers!

[adoboandryce]

April 1, 2010
2:10-3:30 PM PDT

1000m row, level 4.5, 153.2 watts
4:23.4 - this is intentionally not a competition time. The row is a warmup.

REPS x WEIGHT

Squat
10x45
5x45
5x135
5x205
2x235
4x265 (couldn't go for a fifth)
2x265
5x235
4x235

Press
10x45
5x75
5x100
5x120
5x120
5x130

Power Clean
10x45 (hang clean)
3x95 (hang clean)
3x115
3x145
3x145
3x145
3x145
2x145
10x45 (hang clean)

Notes - I understand that SS is 3 sets across, and I'm very good about that, so it's kind of embarrassing to show my first workout as deviating from the sets-across model.

On the squat, I just wasn't strong enough today to push 3x5x265, and I didn't own up to it until set 2. So, as a way to remedy the reduced volume, I did 2 more sets at 235 (which were still hard). Next workout is 265 again.

On the press, I planned on doing 3x5x130, but I did the math wrong loading the plates and didn't realize until after set 2. What a waste. Next press day will load 3x5x130.

And on power clean, after failing to rack that very last rep (damn!), I did 10 hang cleans with just the bar to remedy the dropping form (it was also surprisingly tiring). I will repeat 145's again.

[adoboandryce]

April 3, 2010
8:30-9:45 AM PDT

1000m row, level 4.5, 170.1 watts
4:14.4

REPS x WEIGHT

Squat
10x45
5x45
5x135
3x225
2x245
2x265 (crap)
2x245 (crap!)
4x235 (CRAP!!)

Bench Press
10x45
5x75
5x135
3x185
5x200
5x200
5x200

Deadlift
5x135
5x225
5x325

Notes - After two consecutive workouts of missed squats at 5x265, I think it's time for a de-load. Practical Programming suggests a back-off workout of 8-10% reduced intensity. 25 lbs. is within that range of 8-10% reduction from 265, so I think my next workout will be 3x5x240, then I'll try and ramp up from there. Hopefully that doesn't set me back too much.

At least I had a decent bench press day (no new PR though) and a decent deadlift day. I also did 3 sets of 10 hang cleans with just the bar after my deadlifts, but they were only for remedial purposes in ensuring that form becomes more and more automatic.

[matt297]

Hey Wilmar. Good luck with the SS, it looks like you've got really impressive numbers in those first 8 weeks.

Put up a post though of your beginning stats up until when you started this journal. This will give us an idea about what you have achieved and your progression on SS up until now. Your first workout post will have a much different perspective with this

Did you only get one set of OHP's too?

Oh and you really dont look 221lbs in your photo!

[adoboandryce]

Hey Wilmar. Good luck with the SS, it looks like you've got really impressive numbers in those first 8 weeks.

Put up a post though of your beginning stats up until when you started this journal. This will give us an idea about what you have achieved and your progression on SS up until now. Your first workout post will have a much different perspective with this

Did you only get one set of OHP's too?

Oh and you really dont look 221lbs in your photo!

Good point.

Starting Stats (Early February, 2010):

Squat - 3x5x145
Press - 3x5x95
Bench Press - 3x5x155
Deadlift - 1x5x225
Power Clean (started mid-March) - 5x3x115

My OHP's are 3 sets of 5. I only messed up that one workout because of a math issue. And thanks about the photo. I'm definitely in the 220-225 range. The bathroom scale reminds me every single morning.

[matt297]

Good point.

Starting Stats (Early February, 2010):

Squat - 3x5x145
Press - 3x5x95
Bench Press - 3x5x155
Deadlift - 1x5x225
Power Clean (started mid-March) - 5x3x115

My OHP's are 3 sets of 5. I only messed up that one workout because of a math issue. And thanks about the photo. I'm definitely in the 220-225 range. The bathroom scale reminds me every single morning.

See now your lifts look all the more impressive!

I am constant war with my bathroom scales. Im the opposite as Im trying to put on weight. my scales are crap. you move a few mm's to the left, right, forward or back, the pointer shifts about half a stone so I never know what exactly my weight is!

[adoboandryce]

April 6, 2010
6:45-7:45 AM PDT

1000m row, level 5, 137.0 watts
4:33.4

REPS x WEIGHT

Squat
10x45
6x45
5x115
4x185
5x240 (Squat back-off day)
2x240
5x240

Press
10x45
5x65
5x95
5x130
5x130
5x130 *PR (Tough, and a little slow - will repeat)

Power Clean
10x45 (5 hang, 5 below knee)
3x95
3x95 (hang clean)
3x135
3x135
3x135
3x135
3x135

Notes - 3x5x240 squats were still heavy, but they weren't hard or painful. I also paid more attention to form since it wasn't as bad of a load, and I narrowed my stance because I've always had a relatively wider squat since around 230 lbs. and I wanted to fix that.

The press was a little tough but I didn't miss any reps. I still want to repeat it because it looked really wobbly especially on the eccentric.

Power cleans are always a mental battle. If I don't think I can clean it, I can't. I cleaned all my reps, but had to take a sidestep with my left leg about once or twice for balance. I'll do 145 next workout. I didn't realize that I was supposed to do 145's until I got home to jot everything down. Gah what a waste That's the second math error in 2 consecutive workouts.

[adoboandryce]

April 8, 2010
6:45-8:00 AM PDT

1000m row, level 5, 145.1 watts
4:28.2

REPS x WEIGHT

Squat
5x45
5x45
5x115
5x185
2x235
5x265 (last rep a little high)
5x265 (all reps a little high)
5x245 (good form)
5x115 (form remedy)

Bench Press
10x45
5x135
5x185
5x205
3x205
2x205
5x185 (volume remedy)

Deadlift
5x135
4x245
5x335 *PR

Notes - After a back-off day on squats, I was hoping to hit my old PR just fine, but it was still really heavy and my squat depth was suffering. I will repeat 3x5x265 squats on Saturday, but if that doesn't work out again, I may consider shifting gears into Texas method.

Bench press suffered too. The first set I hit pretty alright but the bar speed slowed down a lot by rep 4. I probably could have finished the second set but I had no spotter. I did a 2x205 to make up for lost volume. That 5x185 afterwards was for the same purpose.

Deadlifts are getting hard, but I'm still making new PR's. My INZER belt is coming in next week, so I hope that will help me be safe with my lifts and even help lift heavier!

[matt297]

Nice work Wilmar on the deads and press!

Have you done any full resets yet?

[adoboandryce]

Nice work Wilmar on the deads and press!

Have you done any full resets yet?

Thanks. And no, haven't reset yet. The back-off day on Tuesday was the first thing I've done close to a reset.

[matt297]

Thanks. And no, haven't reset yet. The back-off day on Tuesday was the first thing I've done close to a reset.

Your allowed two resets. Just an idea before you move on to the 5x5. Reset all your lifts 10% then work back up.

[adoboandryce]

Your allowed two resets. Just an idea before you move on to the 5x5. Reset all your lifts 10% then work back up.

Good call. I should milk the novice routine for as long as possible.

[adoboandryce]

April 10, 2010
10:20-11:40 AM PDT

1000m row, level 5, 181.3 watts
4:09.0

REPS x WEIGHT

Squat
5x45
5x45
5x115
5x165
4x215
2x245
5x265 (nice)
2x265 (rep 4 high)
5x265 (reps 4 and 5 high)

Press
10x45
5x70
5x100
5x130 (wobbled a little)
5x130 (wobbled again)
5x130 (tough and slow, but no wobble)

Power Clean
10x45 (5 hang, 5 below knee)
6x95 (3 hand, 3 below knee)
3x135
3x145
3x145
3x145
3x145

Notes - Today I tried out my Controlled Labs free samples. I took White Flood, Purple Wraath, and Green MAGnitude all pre-WO and on an empty stomach. BTW, that all equates to quite a lot of liquid to drink.

My opinions? It probably helped with intensity, but not with volume. I felt a little dizzy and tired in the middle of my power cleans, which is why I only did 4 sets of 3 at my work weight. However, I consider the 3x135 an effective work set. I won't return to Controlled Labs, not because it's no good (because it is), but because I'm happy with my current stack: Animal Nitro, beta alanine, creatine, and caffeine pre-WO, and Animal Nitro post-WO.

I rowed a faster 1000m just for fun. It felt nice and strong.

Squats were still tough, but I think I'm adapting accordingly and I should hit a clean 3x5x265 soon.

Press was hard to balance today. Just gotta be more careful.

Power cleans are always tough for me. I'm considering doing a 3x5 instead of 5x3 just to get it over with sooner. But we'll see.

[jedi-niz]

subbed! will read more later, i gotta go to work right now

goodluck with the lifts

[adoboandryce]

goodluck with the lifts

Thanks!

[canteenboy]

How long have you been going at this? I started in Feb. with one week off at the end of March and it's getting a bit tougher for me. I am trying to stay on the wagon. I check your progress and it makes me stick to it.

Grats on the 265 squat.

Squat 3x5 - 205lbs
Deadlift 1x5 - 185lbs
Bench 3x5 - 225lbs
Press 3x5 - 135lbs
Pullups - 13,9,7 BW

[adoboandryce]

How long have you been going at this? I starting in Feb. and it's getting a bit tougher for me. I am trying to stay on the wagon. I check you progress and it makes me stick to it.

Grats on the 265 squat.

Squat 3x5 - 205lbs
Deadlift 1x5 - 185lbs
Bench 3x5 - 225lbs
Press 3x5 - 135lbs

I started mid-February also. Progress has definitely slowed, but it's still rewarding. If you stall, there are things that you can do to promote gains again. Rippetoe explains them in Practical Programming. I'll probably have to resort to these strategies soon so just stay tuned and I'll let you know if it works out for me.

By the way, you have a strong press and strong bench in comparison to your other lifts!

[canteenboy]

I have never trained squats and deadlifts so I took a conservative route with the weights. Working on getting more well rounded. I'm excited to try 200lbs for my deadlift this week. My bench and press will probably stall soon. I've been limiting calories to try to lose some fat.

I started mid-February also. Progress has definitely slowed, but it's still rewarding. If you stall, there are things that you can do to promote gains again. Rippetoe explains them in Practical Programming. I'll probably have to resort to these strategies soon so just stay tuned and I'll let you know if it works out for me.

By the way, you have a strong press and strong bench in comparison to your other lifts!

[adoboandryce]

April 13, 2010
6:10-7:30 AM PDT

1000m row, level 5, 126.8 watts
4:40.5

REPS x WEIGHT

Squat
5x45
5x45
5x135
3x205
3x255
5x265
5x265
5x265 *PR

Bench Press
10x45
5x135
2x185
2x185
5x205
5x205
5x205 *PR (slow bar speed)

Deadlift
5x135
3x225
1x295
5x345 *PR

Notes - My INZER belt came in. From now on, my work set weights on the squat are considering that I am wearing a belt. Also assume that for deadlift.

This was my first time using a belt for squats and deadlifts. My opinion? It definitely lets you load heavier weight on the squat. 5x265 didn't feel impossible anymore, and I'm sure it's not JUST because of the belt and it's likely from supercompensation from previous workouts, but the belt helps. I promise. On the deadlift I didn't really feel a benefit, but maybe I will over time.

I wonder how much longer it will take before hitting 5x225 on my bench. Also a 5RM deadlift at 405 would be effing sexy.

[jedi-niz]

nice lifts all around congrats on the PR, your goals seem totally within reach

[matt297]

Good PRs there chief!

[adoboandryce]

I've got some pretty substantial DOMS today in my legs. If I find myself being weaker and weaker throughout this week's workout, I may do deadlifts less frequently than every other workout. I may also throw in a light squat day on Thursdays if I can't recover from squatting heavy on Tuesday. It would look something like this...

Tuesday 1: Squats / Press / Deadlift
Thursday 1: Light Squats / Bench / Back Extensions / Chins
Saturday 1: Squats / Press / Power Clean

Tuesday 2: Squats / Bench / Back Extensions / Chins
Thursday 2: Light Squats / Press / Deadlift
Saturday 2: Squats / Bench / Back Extensions / Chins

Essentially, it's squat every day, with the light squat (80% intensity of usual 3x5) in the middle of the week; press and bench alternate as usual; deadlift and power clean alternate with each other, but themselves alternate with back extensions and chins, which are done every other workout. I saw this sort of setup in Practical Programming and it looked ideal, especially with the ability to squat light for a change. I would love to squat light one of these days haha.

I think I'm close to resorting to this. It's true I haven't 10% resetted all my lifts yet, but I've already needed to have a back-off on the squat, and if that comes around a second time, it might warrant a consideration for a routine adjustment, and the above routine sounds doable and probably an easier mental load.

Plus, I think it's time to do more chins. My biceps want them. And biceps are the most important muscles for demonstrating absolute pure strength.

Haha.

[matt297]

IMO your lifts are really good. You've got excellent numbers so if you feel you need to adjust I think your justified. hey you can always front squat too instead of the 'light' day. But thats just an idea.

[Ironlife]

Some real solid lifts in here mate!! Keep at it.

[adoboandryce]

April 15, 2010
5:30-6:50 AM PDT

Elliptical, ~130 watts
~5 minutes

REPS x WEIGHT

Squat (Light Day)
5x45
5x45
5x135
4x185
2x205
5x215
5x215
5x215

Press
5x45
5x45
5x75
5x105
5x130
5x130
5x130

Power Clean
6x45 (3 hang, 3 below knee)
6x95 (3 hang, 3 below knee)
1x135
3x150
3x150
3x150 (form started dropping)
3x135 (volume remedy)
3x135

Notes - I worked out pretty darn early today. Also, I still had relatively severe DOMS in my legs from such a heavy (but successful) Tuesday workout. I decided to squat light for a change. And guess what? I like it. I may throw in the Thursday light squats for now, and I think on Saturday I may start doing back extensions and chins. I'd rather do that than deadlifts. Deadlifting twice in one week used to be alright but I don't think I'll be ready for it by Saturday.

I am also happy to report that the press benefits greatly from wearing a belt. It doesn't magically make the weight lighter, but it does help with usage of the core muscles. I'll attempt 135 (which is a short term goal) next week Saturday.

[adoboandryce]

IMO your lifts are really good. You've got excellent numbers so if you feel you need to adjust I think your justified. hey you can always front squat too instead of the 'light' day. But thats just an idea.

thanks. this morning i knew that i would benefit from squatting light. my body just knew it. and yeah i'll change it up with front squats here and there, especially as my routine transitions out of the novice arena and into an intermediate strength program.

Some real solid lifts in here mate!! Keep at it.

thanks man!

[jonnyg323]

I'm in on this. Will be checking in regularly!

I'm doing something similar - all compound lifts, though with a bit more variation. Your lifts are very good and are good encouragement for me to get better

[adoboandryce]

I'm in on this. Will be checking in regularly!

I'm doing something similar - all compound lifts, though with a bit more variation. Your lifts are very good and are good encouragement for me to get better

Hey thanks man. Good luck with the lifts. If it's not fun, you're doing it wrong.

[adoboandryce]

April 17, 2010
4:30-6:00 PM PDT

1000m row, level 5, 154.7 watts
4:22.6

REPS x WEIGHT

Squat
5x45
5x45
5x135
3x185
2x235
1x255
5x270
5x270 (1 high rep)
5x270 (2 high reps)
5x135 (form remedy)

Bench Press
10x45
5x115
3x165
2x185
5x205
5x205
5x205 (better bar speed)

Back Extension - 45-degree Roman chair
10xBW
10xBW
6xBW

Chins - assist machine
8x90 lb. assist
6x90 lb. assist
6x90 lb. assist

Notes - This is the first time I'm deviating from the Starting Strength model. I have decided to move on to help me recover better from heavy squats and deadlifts. If my bench press or press completely halt or even regress, I will resort to 10% resets since I have not yet done this for those lifts. But after that, I'll make plans to re-adjust my routine.

My current routine is outlined a couple of entries before this one.

For back extension, there are no 90-degree chairs at my gym. If you see back extension data it will almost always be based on the 45-degree chair, which is supposed to be easier than the 90-degree. I definitely feel lots of glute/ham and gastrocnemius activation from these still, so I think it's worth keeping in my routine.

For chin-ups, it's very obvious from here that my upper back and biceps are relatively underdeveloped. Biceps are my least favorite thing to workout, so bear with me as I ramp up to unassisted chins. Shouldn't take more than a month before I'm doing unassisted chins for reps.

[adoboandryce]

Also wanted to add that today I got a pretty good pump in my arms from doing chins. It's definitely a welcome addition to my routine. A strength training routine like mine that is big on heavy compound lifts and low reps doesn't really generate that "pump" that much that bodybuilders thrive on. So it's a nice change of pace to experience a little pump from chin-ups.

Also, I really appreciated the break from heavy deadlifting. I know I have to deadlift on Tuesday but I'll be ready by then.