Francis333's Beginning Log!

[Francis333]

Workout A:SS

Squat

200x5/4/4 +5

Form really broke down. Didnt get all the reps.

Bench Press

135x5/5/4 +0

Really mad brah...need to get this tomorrow.

Deadlift

195x5 +5

Pretty good form IMO. DL is progressing nicely unlike the squat.

Weighted Dip

+5x8/8/ +5

just adding 5 pounds to start. Felt good with extra weight. Will probably up the reps by 2 in each set each dip and pullup day. Then when I reach 12, I will up the weight by 5 more lbs.

[Francis333]

Workout B:SS

Squat

200x5/5/5 +0

Finally got all reps. Will probably do 200lbs tomorrow to perfect form.

OHP

105x5/5/3 +0

Time for a reset it looks like. Going to reset to 95 and will break through this plateau.

Pendlay Rows

140x5/5/5 +5

Easy. Really progressing with these and the deadlift nicely.

Weighted Chin Ups

+5x8/8 +5

First weighted chins CHYEA! Had to do these neutral because all the other chin bars were full. First time doing neutral grip this program. Ive always done close underhand grip and will continue to do so.

Overall alright workout. Good that I finally got all reps on squat but sucks that there is no strength gain in shoulders. Chins and Rows were nice. Gonna hit it hard tomorrow.

[Teenwolf2]

You've been making great progress, well done. This is what I wish AZN would do, focus on getting good at the core lifts because they're what make you strong, just like you are on your way to being. I'll be hitting up SS after my broken hand is healed, maybe by that stage we could motivate each other to a 3 plate squat!

[Francis333]

You've been making great progress, well done. This is what I wish AZN would do, focus on getting good at the core lifts because they're what make you strong, just like you are on your way to being. I'll be hitting up SS after my broken hand is healed, maybe by that stage we could motivate each other to a 3 plate squat!

Thanks mate hopefully you'll sub! Yea I agree with you on AZN's lifts. He should have stayed with SS longer. I am now in my 3rd month of SS and its been really progressing nicely. I can definitely feel and see myself getting stronger. Yea Teenwolf let me know when your hand is healed and I'll sub to your log. How did you break it and how long do you think before your hittin the weight room? Yea that sounds good! I would love a race to 3 plate squat! Do you mean max or for reps?

[Francis333]

Workout A:SS

Squat

200x5/5/5 +0

Just as hard as last time so I dont know if I have gained any strength for squats. Probably going to bump to 205 next workout.

Bench Press

135x5/5/5 +0

Quite easy really. Definitely have gotten stronger and my chest looked beast after the workout. Surprised I still had good bar speed on the last set compared to the last 2 bench workouts.

Deadlfit

200x5/2/ +5

Did an extra two reps just to get a form check video. Will put that below. Pretty easy overall. Form looks alright on video.

Dips

+5x10/10 +2 reps

Going to up to 10lbs next monday. Havent had dips these hard in a while. Nice burn and good weight.

Overall great workout. Bench and DL went really well. Should be upping all these lifts next workout. I am getting pretty sick. Sore throat, energy drained. Ill try not to let that affect my workout. Pce boys.

[Francis333]

Deadlfit form check:

[Francis333]

OHP Form Check:

[Francis333]

Workout B:SS

Squat

205x5/5/5/ +5

Pretty good that I got 5/5/5 on 205. Form went to poop though. Will do 205 next time.

OHP

95x5/5/5 -10

Reset. Had form check for this above. Last set was hard because I tried supersetting that with upright rows of like 65lbs for 10 reps. Not doing that again.

Pendlay Rows

145x5/5/5 +5

Pretty hard. Have to use a bit of momentum.

Chin Ups

+5x10/10 +2 reps

Phuckin hard. Last few reps were killer. Probably going to do 10lbs next. chyea

Overall great workout. Everything went up and I think I should break the OHP barrier of 105. I am pretty sick so it was hard to workout but whatevs. Next workout monday.

[Teenwolf2]

Nice squats man. Keep pushing with those rows, remember that a strong back means a strong bench.

As far as the deadlift goes, form is pretty good, just a few pointers:

1) The bar is a bit far from your body, the further it is from you the more inefficient your strength transference
2) set your hips a tiny bit lower, so theyre just above your knees, so instead of pulling the bar off the ground you want to squeeze it like a squat.
3) at lockout remember to push your hips through and fuk the bar

Apart from those nit picking stuff, awesome stuff as always!

[seb481]

Subbed to this bro, expecting some big lifts soon!

Out of interest when did you start lifting? I think me and you should have a little gains competition might start my own log.

[Francis333]

Squat form check:

[Francis333]

Subbed to this bro, expecting some big lifts soon!

Out of interest when did you start lifting? I think me and you should have a little gains competition might start my own log.

Thanks for subbing bro! I started lifting Dec. 12th, 2011. Thats when I started SS seriously. I started lifting Nov. 30th doing some random program. Yea gains competition would be sick! What exercise you thinking of?

[seb481]

Thanks for subbing bro! I started lifting Dec. 12th, 2011. Thats when I started SS seriously. I started lifting Nov. 30th doing some random program. Yea gains competition would be sick! What exercise you thinking of?

I'm thinking powerlifting standard : bench, squat and deadlift? But we can do it differently if you want?

[Francis333]

I'm thinking powerlifting standard : bench, squat and deadlift? But we can do it differently if you want?

Yea thats good brah. I'll PM you.

[Francis333]

Pendlay Row form check:

[Francis333]

Workout A:SS

Squat

205x5/5/5 +0

Bench Press

140x5/5/3 +5

Failed hard. First time benching in a power rack. Feltbadandawkardman

Deadlift

205x5 +5

DL's feel lrg now that I have decent form.

Dips

+10x8/8/ +5

Boss. Nice squats to make sure I was getting proper form before moving to 210. 2 plate squat is approaching big boys!

[Francis333]

Workout B:SS

Squat

210x5/4/5 +5

Crap...Probably didnt go low enough on last set. Cant remember. Maybe I just went HAM instead XD

OHP

100x5/5/5 +5

These are surprisingly hard... not sure whats happening with this reset. Next time will be 105 which if I can get 5/5/5 I will have broken that plateau. Bring it.

Pendlay Rows

150x5/5/5 +5

Pretty sure this is the form check above. Starting to get mildly hard haha.

Chins

+10x8/8 +5

These were pretty hard.

Overall great workout with some srs gains.

[Francis333]

Workout A:SS

Squat

215x5 +5
210x5/5 +0

LOL! I totally didnt realize that I didnt hit all reps of 210lbs last time...and I went straight to 215. I was like damn this is heavy then I realized I should have been doin 210 so I switched it back. Last set of 210 was definitely not low enough. It was so heavy my legs almost buckled underneath me when I went into the hole. Legs were screaming after this one.

Bench Press

140x5/5/5 +5

Wow this was the perfect weight. Breezed through without a spotter and decent bar speed.

Deadlift

210x5/5/5 +5

Pretty hard actually. The lockout is just as hard as getting it off the floor now. Back was feeling it though. So were my shins :'( got bruises now haha

Dips

+10x10/10 +2 reps

Dips were finally hard for once. Not too bad though. Triceps were all erect after

Overall great workout at a gym I have never worked out at before so I was out of my element. But I still got the gains in. Pumped for tomorrows workout. Gonna see if I can get 105 on OHP.

[Teenwolf2]

Great work with squats and bench man, maybe time to cut down that dip volume and add more weight? I'd say three sets of +25x5

[Francis333]

Great work with squats and bench man, maybe time to cut down that dip volume and add more weight? I'd say three sets of +25x5

Thanks bro. I don't really want to do three sets. At most Ill only ever be doing 20 reps so I think Ill just stay course and do +15x8/8 next time. I am not using a weight belt, im using a dumbell, so the higher weight I have I think it will get more akward and harder to hold it between my feet.

[seb481]

I have no idea how to read your workout program bro? is it the madcow thing?

[Francis333]

I have no idea how to read your workout program bro? is it the madcow thing?

This is starting strength. Look at the sticky of it in the Teen section.

It should be read like this:

Exercise name

Weight(lbs)x/number of reps/reps/reps improvement in weight from last workout

Then my analysis.

Example

Squat

150x5/5/5 +5

This 150lb squat was done for 3 sets, 5 reps each set with an improvement of 5 lbs from last workout.

Get it?

[seb481]

This is starting strength. Look at the sticky of it in the Teen section.

It should be read like this:

Exercise name

Weight(lbs)x/number of reps/reps/reps improvement in weight from last workout

Then my analysis.

Example

Squat

150x5/5/5 +5

This 150lb squat was done for 3 sets, 5 reps each set with an improvement of 5 lbs from last workout.

Get it?

Sweet get it, i'll start that madcows thing for the or Strarting strength for my back and bi's lifting tomorow.

[Francis333]

Sweet get it, i'll start that madcows thing for the or Strarting strength for my back and bi's lifting tomorow.

You don't do a program for a day man. You have to be totally invested in it. Research why you do the exercises you do. I'm not sure you should do Starting Strength because your not a beginner but you can try. Just get on a highly rated program that doesnt include doing 75 deadlifts or 60 bicep curls...

[seb481]

You don't do a program for a day man. You have to be totally invested in it. Research why you do the exercises you do. I'm not sure you should do Starting Strength because your not a beginner but you can try. Just get on a highly rated program that doesnt include doing 75 deadlifts or 60 bicep curls...

i didn't mean i would do it for a day, i meant i would start it that day.

The problem is i've got a great mind-muscle connection and i can feel what i need to get the pump or the muscle soreness. I'm not saying i'm good, but my diet, supplements or even form isn't great - i put it down to knowing what to do when i do it.

Programs work along the idealogy that everyone is the same and everyone feels the same. I also want to train for size in some lifts, and strength in others. Strength on bench, squat, DL and olympic lifts but than size on everything else. A program that incorporates this and lets me do the moves i like and need to do will not come by anytime soon! I'll look though.

[Francis333]

i didn't mean i would do it for a day, i meant i would start it that day.

The problem is i've got a great mind-muscle connection and i can feel what i need to get the pump or the muscle soreness. I'm not saying i'm good, but my diet, supplements or even form isn't great - i put it down to knowing what to do when i do it.

Programs work along the idealogy that everyone is the same and everyone feels the same. I also want to train for size in some lifts, and strength in others. Strength on bench, squat, DL and olympic lifts but than size on everything else. A program that incorporates this and lets me do the moves i like and need to do will not come by anytime soon! I'll look though.

Not neccesarily...A program can always be tweaked to fit your needs but the base of the program should be followed. Will update when I have time. Had a great workout today

[Teenwolf2]

i didn't mean i would do it for a day, i meant i would start it that day.

The problem is i've got a great mind-muscle connection and i can feel what i need to get the pump or the muscle soreness. I'm not saying i'm good, but my diet, supplements or even form isn't great - i put it down to knowing what to do when i do it.

Programs work along the idealogy that everyone is the same and everyone feels the same. I also want to train for size in some lifts, and strength in others. Strength on bench, squat, DL and olympic lifts but than size on everything else. A program that incorporates this and lets me do the moves i like and need to do will not come by anytime soon! I'll look though.

Well man I'm going to say straight away that I don't agree with a lot of what you said. In terms of having good mmc is great, but soreness and the pump have no correlation to muscle hypertrophy or neurological gains. Tbqh saying that most programs are silly because they are too generalized is faux pas because if you can recognize the personal faults in that program then you have the power to adapt the program to your needs. SS is written for no negotiation (NO changing the program - Ripp) because he needs to assume his audience know nothing and can't be trusted to mod it. And lastly, wanting both strength and considerable size is a bit ridiculous don't you think? Get strong and let the muscle grow, or bodybuild and shape it. You can't straddle both, there's a reason why people struggle to do both, if you try you end up achieving nothing. You'll just end up overtrained imo

[seb481]

Well man I'm going to say straight away that I don't agree with a lot of what you said. In terms of having good mmc is great, but soreness and the pump have no correlation to muscle hypertrophy or neurological gains. Tbqh saying that most programs are silly because they are too generalized is faux pas because if you can recognize the personal faults in that program then you have the power to adapt the program to your needs. SS is written for no negotiation (NO changing the program - Ripp) because he needs to assume his audience know nothing and can't be trusted to mod it. And lastly, wanting both strength and considerable size is a bit ridiculous don't you think? Get strong and let the muscle grow, or bodybuild and shape it. You can't straddle both, there's a reason why people struggle to do both, if you try you end up achieving nothing. You'll just end up overtrained imo

I was using soreness and pump as a means of expressing my results - good soreness and pump come with good rseults for me. If programs can be changed with their faults, than i would suggest such variance depletes the meaning of a program and thus my own unique form of working out could be considered a program.
It's not as ridiculous as it sounds, you can perfect the sculpting bodybuilding part accross all areas and muscle whilst supplementing your strength growth. Than on more compound lifts, changing the frequency to lean more towards strength will help strength alot more without hindering the size part much. The only rep you won't gain from is the rep you don't do - and i do 'em alllll. Overtrained ? no such thing.

if you can't do something you are not in good enough shape. Here is a story:

IF you got a job as a garbage man (or run a jackhammer, or some other physically demanding job) and had to pick up heavy cans all day long, I'm sure the first day would be very difficult - possibly almost impossible for some to complete so what do you do? take 3 days off and possibly lose your job? NO! you would take your sore, beaten self to work the next day. You would mope around and be fatigued - much less energetic than the previous day, but you would make yourself get through it. Get home, soak in the tub, take aspirin, etc. The next day would be worse..etc. etc. Eventually you will be running down the street tossing cans around and joking with your coworkers. How did this happen? You forced your body to adapt to the job at hand! IF you cant' squat everyday, lift heavy everyday then you are not OVERTRAINED, you are UNDERTRAINED!


Could a random person off the street come to the gym with you and do your exact workout? probably not - cause they are undertrained. Same goes with most when compared to elite athletes.

[UngeneticAzn]

I was using soreness and pump as a means of expressing my results - good soreness and pump come with good rseults for me. If programs can be changed with their faults, than i would suggest such variance depletes the meaning of a program and thus my own unique form of working out could be considered a program.
It's not as ridiculous as it sounds, you can perfect the sculpting bodybuilding part accross all areas and muscle whilst supplementing your strength growth. Than on more compound lifts, changing the frequency to lean more towards strength will help strength alot more without hindering the size part much. The only rep you won't gain from is the rep you don't do - and i do 'em alllll. Overtrained ? no such thing.

if you can't do something you are not in good enough shape. Here is a story:

IF you got a job as a garbage man (or run a jackhammer, or some other physically demanding job) and had to pick up heavy cans all day long, I'm sure the first day would be very difficult - possibly almost impossible for some to complete so what do you do? take 3 days off and possibly lose your job? NO! you would take your sore, beaten self to work the next day. You would mope around and be fatigued - much less energetic than the previous day, but you would make yourself get through it. Get home, soak in the tub, take aspirin, etc. The next day would be worse..etc. etc. Eventually you will be running down the street tossing cans around and joking with your coworkers. How did this happen? You forced your body to adapt to the job at hand! IF you cant' squat everyday, lift heavy everyday then you are not OVERTRAINED, you are UNDERTRAINED!


Could a random person off the street come to the gym with you and do your exact workout? probably not - cause they are undertrained. Same goes with most when compared to elite athletes.

Too bad I already negged you...

[Francis333]

Too bad I already negged you...

heeeey be nice Azn! Yea I think what your saying seb is making no sense. Except the garbage man. Thats just common sense. Teenwolf was not trying to argue the garbage man (your analogy of a beginner) was overtrained.