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  1. #1
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    Black_Spit's training Journal

    I'm 30 years old and I've been lifting for almost 15 years. I started lifting for football at 15 years old. Pretty basic stuff back then. Bench, Incline, Power Cleans and Deadlifts every few weeks, but with a trap bar. I took lifting very seriously up until 06-07, diet too. But the demands of being a father, husband and work started taking it's toll on my diet and training as well, and I've put on over 50 pounds. Right now I'm about 275, and I'm usually pretty happy and look pretty good between 200-225.

    After hit or miss training over the last couple of years, I started Starting Strength 14 weeks ago, and more recently started getting my diet under control. After a relative deload this week and failing to hit a lift this week, I'm moving on to a new program.

    I thought I was going to do Texas Method after reading all of Rip's books. But, I also bought Wendler's 5/3/1, and I've decided to go with that instead because I wanted a little more variety, not just from the same 5 lifts day after day, but also the option of a 4th lifting day. I haven't finished to book yet, but I will try to read that this weekend.

    My current lifts after 14 weeks are:
    Bench: 255x5 for 3 sets
    Squat: 350x5 for 3 sets
    Deadlift: 350x5
    Strict Press: 175x5 for 3 sets
    Power Cleans: 165x3 for 5 sets (hadn't done these in a lot of years, so I started real light on these)

    Of course I'm also focusing on losing 50 pounds here, and that takes priority, but strength is also just as high of a priority. So we'll see how it goes.

    Here's a video of me deadlifting 405 a few years ago for giggles.

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  2. #2
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    My former 1rm's are
    Squat 425
    Dead 415
    Bench 315

    And I'm pretty close to that right now I think so I will just start with 90% of 405, 405 and 300 for my first wave. That's about as accurate as any 1rm calculator I'm sure. Plus if it turns out to be a little light, I can always bump it up more next wave. Press I have no clue, a 1rm calculator puts me at 202.5, but, that seems a bit high since I never did strict presses before 14 weeks ago, so I'll go with 90% of 185. This first 4 weeks is really a feel-out period of the program anyway, the way I see it.

    So my estimated maxes for my first wave will be-
    Squat- 365
    Dead- 365
    Bench- 270
    Press- 165
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  3. #3
    All I Need Is My Belt.. IAmBatman's Avatar
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    Good luck with the program. I gave it a quick try, hardly a fair one. From what I've read it seems to work well for deadlift and squat but it seems to offer limited success for the bench press. Especially for people who have a decent bench press to start with. I'm interested to see how it works out for you though.
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  4. #4
    bat country ArchDukeOfTops's Avatar
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    good luck man. I'm the same age as you, and I hear ya on the challenges of being a father and husband. . .not to mention getting older and having to adjust training around injuries and stuff.
    Training Journal:
    http://forum.bodybuilding.com/showthread.php?t=142931161
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  5. #5
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    Just got back from the gym. I train at 5:00 am. I've gotten used to it, but it's definitely not my first choice (if I had a choice, which I don't).

    After my first day of this program after 14 weeks of SS, I have a few impressions. First, it feels good to not have to go in the gym and train at maximal poundages every day, mentally that became very taxing. That was as much the reason I started this program as anything. With my carbs being low, training adding 5 pounds to my 5rm once or twice a week was becoming impossible. Second, I like the fact that it's more like a bodybuilding workout. 12 sets usually feels about right to me. It's nice to go in to the gym and get a decent pump after hitting my %'s on my main lift.

    OH Press- (5rm 175x5 - Estimated my 1rm a little low at 185 x 90% = 165)
    45x5
    105x5
    120x5
    140x5

    Seated Smith Military-
    3x10

    Side Raises-
    3x10

    Shrugs-
    3x10


    Originally Posted by IAmBatman View Post
    Good luck with the program.
    Originally Posted by ArchDukeOfTops View Post
    good luck man.
    Thanks. I think I'll like it.

    I did get the chance to read the book this weekend, too.

    Long day at work today, probably 12-13 hours. Tomorrow is Deadlift day. Ugh.
    Last edited by Black_Spit; 10-18-2010 at 05:37 AM. Reason: Week 1 Wave One Press Day
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  6. #6
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    I had to lift at 5am this morning. On days I work, its 6am at the latest. On off days I can chill, eat breakfast then lift.

    This morning I lifted in camo polyester pajama pants. Of course this was in my garage and no one could see me.
    Training Journal:
    http://forum.bodybuilding.com/showthread.php?t=142931161
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  7. #7
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    Wave 1 Week 1 Deadlift Day

    ^^^ Sometimes I try lift on Saturdays so I can get in a little later, and then it's more like 6:30.So at least one workout a week is usually after a few extra hours of sleep.

    This morning was tough. I was already tired and my back hurt from working 15 hours Monday ( A VERY rare thing for me to be sure). And I was running late so I forgot my coffee. So, 315 ended up feeling heavier than 315 should.

    Deadlift-
    135x5
    235x5 65%
    275x5 75%
    315x5 85%

    Hyperextensions-
    3x10

    DB Curls-
    2x10

    Ab Machine-
    2x10
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  8. #8
    bat country ArchDukeOfTops's Avatar
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    good job. Putting in the work when you really aren't feeling it is what separates the gym rats from the people who really train.
    Training Journal:
    http://forum.bodybuilding.com/showthread.php?t=142931161
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  9. #9
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    Originally Posted by ArchDukeOfTops View Post
    good job. Putting in the work when you really aren't feeling it is what separates the gym rats from the people who really train.
    Thanks. Well, I was feeling a lot better today. Had some coffee. Not sore today, and I have a three day weekend starting this morning, so I'm kind of feeling refreshed already.

    Bench Press- 255x5 5rm 300 1rm x 90% = 270 5/3/1 max
    45x5
    135x5

    185x5
    205x5
    230x5

    Hammer Wide Chest-
    3x10

    Machine Flyes-
    3x10

    Triceps Pressdowns-
    3x10
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  10. #10
    bat country ArchDukeOfTops's Avatar
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    I'm interested to see how the 5/3/1 works for ya
    Training Journal:
    http://forum.bodybuilding.com/showthread.php?t=142931161
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  11. #11
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    Wave 1 Week 1 Squat Day

    It's kind of weird going from squatting 3 days a week to only one, and my legs always feel so good with higher frequency squatting. So I might start doing light squats as an assistance exercise on Deadlift day from now on. Keeps the soreness down too, that soreness that lurks for 4-5 days when you only do legs once a week.

    Squat-
    135x5

    225x5
    275x5
    315x5

    Calves-
    3x10

    Leg ext-
    3x15

    Leg Curl-
    3x10

    Ab Machine-
    3x15
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  12. #12
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    Wave 1 Week 2 Press Day

    Feeling good today except my legs are sore from Saturday. Like I said, I think I'm going to start doing light squats on Deadlift day to help with the soreness, and add in some light cardio after my workouts, just 15-20 minutes on the treadmill. Hopefully this will speed up the fat loss a little bit, too.

    Press- (Estimated 1rm 185 from real 5rm of 175x5: 5/3/1 max is 165)
    45x5
    95x5

    115x5 70%
    135x5. 80%
    150x5 90%

    (edit: I just realized I think I did 5 rep sets today instead of 3. Grrr... Oh well, not a big surprise I guess. I knew I was estimating my max down by quite a bit.)

    Hammer Lateral Raises-
    3x10

    Smith Machine Seated Military-
    3x10

    BB Shrugs-
    3x10

    Treadmill- 20 minutes
    Last edited by Black_Spit; 10-25-2010 at 12:29 PM.
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  13. #13
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    Wave 1 Week 2 Deadlift Day

    One thing I've taken to doing that I think will be better for me is doing one set on deadlift day instead of the recommended 3. Deadlifts seem to cut into my recovery too much. So, I'm going to stick to what I was doing for the past 14 weeks in Starting Strength and do 1 set. Maybe several weeks down the road as I get in better shape I can handle more volume.

    Deadlifts- (work set is 355 5rm = 405 est 1rm x .90 x .90 = 330)
    warmups-
    135x1
    225x1
    315x1

    330x3

    Hammer Pulldowns-
    3x10

    Machine Rows-
    3x10

    Preacher Curls-
    3x10

    Hyperextensions-
    3x10

    Barbell Curls-
    3x10
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  14. #14
    bat country ArchDukeOfTops's Avatar
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    so do you intentionally low ball the maxes so you can progress longer?

    i used to do something very similar on deads as far as the low volume. it worked for a long time. whn i did switch to a higher volume routine (coan) it worked well because it was such a big change. i'm doing madcow's now which really only has me pulling one heavy set of 5 a week, so that's not to taxing.
    Training Journal:
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  15. #15
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    Wave 1 Week 2 Squat/Bench Press day

    You have a journal up? Link?
    Originally Posted by ArchDukeOfTops View Post
    so do you intentionally low ball the maxes so you can progress longer?
    Yeah, that's the idea. Since I'm cutting bodyfat on low carbs and calories, it seemed like a good idea, rather than stalling out and/or getting weaker. Psychologically, I'm still adding weight to the bar week after week, and not training at my full capacity. But, I'm not losing strength like what happens to a lot of people when they cut down their weight. Honestly I'd be happy in these first 2-3 waves to just to keep my weights the same while I drop a bunch of fat. The weights I'm using would be a little more impressive if I weighed in the 200 pound range.

    Well, today I had to combine Squat and Bench day as I will be tied up tomorrow. I got to the gym late this morning, so I didn't have a lot of time for accessory work either.

    Squat-
    135x3
    225x3

    255x3
    290x3
    330x3

    Bench Press-
    135x3

    190x3
    215x3
    245x3

    Standing Calf Raises-
    3x10
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  16. #16
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    this is my journal since I started madcows:

    http://forum.bodybuilding.com/showth...#post568328561

    I was supposed to work out early this morning, but I had to go to work in the middle of the night and my sleep was broken and interupted at best. I'm gonna try to hit it around 11am and see if I can overcome the challenges of life, lol.

    I set my squat numbers a little low on madcows similarly to what you are doing, and I should be able to progress on them nicely for a while. Bench and dead on the other hand are already yielding PRs (at my curreny weight anyway) in week 5, so I'm not sure how long I can keep that up.
    Training Journal:
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  17. #17
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    Thumbs up Wave 1 Week 3 Press Day

    5/3/1 Week.

    Press- (185 estimated 1r max x .90 = 165)
    45x5
    95x5

    125x5 75%
    140x3 85%
    155x3 95% (Beat the prescribed reps by 2)

    Hammer Military-
    3x10

    Barbell Shrugs-
    3x10

    Side Raises-
    3x10

    Good workout today even with a lack of sleep. Only about 4 hours last night. Still beat the prescribed reps, so I can't ask for much more than that. My weight is down about 5-6 pounds, so that's moving in the right direction, too.
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    I was reading through ArchDukes journal this morning and I noticed people talking about recovery methods. I don't do much of anything except occasionally hop in the sauna at the gym after my workout and stretch out.

    But, I have heard/read about people doing cold showers and contrast showers/stretching while in there, after their workouts, but I have never tried it. I could certainly use some extra recovery, so I tried it.

    Man it was brutal... When the cold water hit me, I couldn't breathe lol. It initiated almost like an instinctive panic mode in me. I couldn't do it for very long at all, but, maybe as I get more used to it, I will be able to do more.

    This better help, because if I'm doing this in vain, I'm gonna come track you down ArchDuke lol.
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  19. #19
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    Originally Posted by Black_Spit View Post
    Man it was brutal... When the cold water hit me, I couldn't breathe lol. It initiated almost like an instinctive panic mode in me. I couldn't do it for very long at all, but, maybe as I get more used to it, I will be able to do more.
    Hah. Been there. I started using just using cold showers. Crank the water back slowly until it's as cold as possible and chill in that for 10-15 minutes. It's a little less dramatic.

    You foam rollin?
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    Originally Posted by IAmBatman View Post
    You foam rollin?
    No but I've seen everybody talking about it? You know of any good articles on how to get started, etc?
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    man, i'm walking around the house in long john's this time of the year, do you think i'm turning on cold water in the shower on purpose? lol

    i do, however endorse foam rolling. i actually use a big metal thermous wrapped in a sock and it hurts like hell, but it gets the knots out.
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    Wave 1 Week 3 Deadlift Day

    So, I know at the beginning of this log I said I would be doing 4 days/week 5/3/1, but, I'm having a super hard time waking up at 4:30 AM more than 3 days. Maybe 3 is my limit lol. I think I'll end up combining Bench/Squat on Friday this week as well. That is working pretty well for me though, so I think I might just keep doing that, and continue with the 4 week waves. That a nice round number anyway and simpler to track progress. My weight is going down too, but I'm having a little stomach distress the past week or so from the Ketogenic Diet, so that was on my mind as I was working out this morning, but I dealt with it and beat my reps for the day, which is great. I don't appear to be losing strength on the diet, which is awesome. I'll add the minimum 5 pounds to all exercises next wave, and I feel like I can do that. It will be nice to get decently lean again and be able to eat a little more food lol.

    Deadlift-
    135x5
    225x1

    275x5
    315x3
    345x3 (beat the prescribed reps by 2)

    Hypers-
    3x10

    Pulldowns-
    3x10

    Preacher Curls-
    3x10

    Barbell Curls-
    3x10
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    Originally Posted by Black_Spit View Post
    No but I've seen everybody talking about it? You know of any good articles on how to get started, etc?
    http://www.t-nation.com/free_online_...for_tough_guys
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    Yeah I found that one.

    How about instructions about materials to buy?

    I have seen a lot about how to use it but little about how to construct it. Or are they for sale somewhere?
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    Originally Posted by Black_Spit View Post
    Yeah I found that one.

    How about instructions about materials to buy?

    I have seen a lot about how to use it but little about how to construct it. Or are they for sale somewhere?
    http://www.bodybuilding.com/store/aa/foam-roller.html

    That one is decent to start with. In my experience its softens in the middle after a while and doesn't give you the same effect. You can always move up to a piece of PVC pipe covered in athletic tape. That one might be a bit rough for a first time user, but it will last forever and you definitely feel like you've done something after you've used it.
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    keep it up bud. I had to do 5am this morning too. Its getting cold outside and I'm having to traing with a ****load of clothes on. I look like I'm going out to lumberjack in Alaska when I work out.
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    Week 3 Wave 1 Squat/Bench Day

    Bench was pretty easy today. Squat was pretty tough actually. I took a video of my top set. I'm kind of embarrassed to post it because I'm fat right now, but whatever. You can't even see the weight, so I don't know why I'm posting it, but I am. It's 350x3.

    Bench-
    45x3
    135x3
    185x1

    205x5
    225x3
    255x3 (beat prescribed reps by 2)

    Squat-
    135x5
    225x3

    275x5
    315x3
    350x3 (beat reps by 2)
    Video of last set of 3:


    Calves-
    3x10

    Pressdowns-
    3x15
    Last edited by Black_Spit; 11-05-2010 at 09:48 AM.
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    you gotta get on the broom twist program the guy behind you is doing.

    your squat looks good especially considering you just getting back into it.
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    Originally Posted by ArchDukeOfTops View Post
    you gotta get on the broom twist program the guy behind you is doing.
    I wish you could see that guy pretend to squat. I've seen him load up to 495 on the bar, and literally not drop an inch. No exaggeration.
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    Originally Posted by Black_Spit View Post
    I wish you could see that guy pretend to squat. I've seen him load up to 495 on the bar, and literally not drop an inch. No exaggeration.

    he looks like the type that would give you some helpful advice about how you're going too low and going to hurt yourself etc.

    yet another reason I don't lift in a commercial gym.
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