Work in Progess

[Mr.City]

Hello one and all. This is my training log.

Stats
Weight: 235 lbs
Height: 6'3
Experience: "toyed around" with weight lifting for a while, i.e: Men's Health routines and the like. I finally picked up SS and got serious. Have been on it since late June/early July.

Dilemma: I hit a sticking point in early August. It was started with squat failure at 285 lbs and deadlift failure around 290 lbs. The squat stall was more pronounced, failing after 1-2 reps on the very first set. The deadlift stall was more subtle; I failed my fifth and final rep at 290 lb. This was on a Monday. The next time I deadlifted, Friday, I was only able to complete one rep.

I took this as a sign to move into the more advanced stages of SS: deadlifting/ cleaning once a week with front squats on Wednesday.

Deload: This sounds odd, but I had to deload within a deload. I dropped the weight on my squat and deadlift by 20%. At 260 lbs, my squat felt fine. However, my deadlift was still a bastard, only allowing me one rep at the deloaded weight. I actually started to stall on the squat again around 275 lbs. I took this as a sign to move towards a more intensive deload; sets of single, doubles, and triples with the deloaded weight as prescribed in Practical Programming.

The intensive deload is over, and I return back to my regular routine Monday. I believe I may have deconditioned myself somewhat during the deload. I lost the "sweet spot" technique-wise with my squats.


Contents: I plan on posting my diet, routine, successes and failures, and progress as a means of keeping track of my results that will ensure dedication and allow me to pinpoint any trouble spots.

Monday's routine:
SQ 260 5x3
BP 190 5x3
Chin-ups complete til failure

[Mr.City]

Today's diet
1: 1/2 cup of oatmeal mixed with 2% milk and 3 scrambled eggs

2. 1/2 cup of almonds

3: 1 can of Campelle's Chunky Chilli

4: Porkchops with mashed potatoes and vegetables (only thing to eat before I head back on the train)

[Mr.City]

Welp, today was horrible. I could barely squat a few reps of 260 lbs. I went down to 245 lbs and still had difficultly getting 5 reps. I unfortunately had to skip the bench press today simply because there were far too many people at my gym. I had at least six guys in line ahead of me.

My chins also seem to be shaky. I used to be able to do three, however one was a struggle-managed to do it- and preceded to jumping chins for the rest of the three sets.

It's apparent that I'm either still fatigued or have been getting weaker.

Diet:
1) Eggs, fruit, 2 sausage patties, glass of 1/2 skim milk/chocolate milk
2) grilled vegetables, 3 chicken breasts, glass of skim milk, 1/2 cup of mac n' cheese
3) grilled salmon, pork, 1/2 glass of chocolate milk, grilled vegetables, 1/2 cup of mac n' cheese

[misspelledgeoff]

seems like you're eating kind of slim for a big guy. are you trying to cut weight/fat on SS? I'm probably eating 3X what you are and have stabilized around 225 but at a much shorter 5'11".

[Mr.City]

I forgot to mention half a can of almonds that I ate later on. I see what you're saying though. I should mention that I eat at my campus dining, pretty much an all you can eat buffet. I stuff myself three times a day with almost nothing but protein, meat, eggs, milk, etc. I don't list amounts since I don't have a way of really measuring them.

[misspelledgeoff]

Gotcha. I remember those days! Nothing like all-you-can-eat meal plan.

[Mr.City]

Hamstrings and abductors are might sore today. Going to take it easy on the squat tomorrow since I'm going to be deadlifting. It feels somewhat pointless to try to DL 260 when 245 is giving my squats trouble. Time will tell. I'm considering resetting my squat and deadlift back to 205 and just working my way back up from there. It seems excessive, but it's the only thing I have left besides taking a break from the gym entirely.

Tomorrow's routine
SQ 205 3x5
BP 175 3x5
DL 260 1x5

[Mr.City]

Yesterday's diet
1: Omelet, scrambled eggs, skim milk, grapefruit, sausage, bacon
2: BBQ beef, pork, fried veggies
3: Chicken, pork, steamed green beans, milk

[Mr.City]

Results

SQ 205 3x5
BP 175 3x5
DL 260 0x5

I'm fairly convinced I have mono. I've been on a deload for over a month and now I only seem to be getting weaker. This is the only thing I can think of. The squats were managable, the bench felt heavy and difficult to control, and the deadlift, to quote Gary Gibson, "felt welded to the floor." The fatigue isn't going away and only seems to growing. Time for a doctor.

[Mr.City]

Went to the campus doctor today, and he told me that I don't have mono since, in addition to fatigue, I should very sore throat and enlarged lymph notes. I don't know what this is then. I'm taking a week off from the gym and will probably start back up with light weight.

[b33k4y]

Are you benching every workout? What does your weekly schedule look like for lifting days?

[Mr.City]

Silly me, I forgot to mention my routine. I went on SS until I began to notice persistent fatigue. Then I switched the advanced novice routine, which is as follows:

Monday: Squat, bench/press, chin ups
Weds: Front squat or light squats, bench/press, deadlift/ power clean
Friday: Squat, bench/press, pull ups

[misspelledgeoff]

I had the same thing happen to me when I was in college. Campus dr. basically blew me off. Then three days later my throat blossomed into 20+ canker-sore ulcers. I went to a regular dr and the verdict was...mono.


Went to the campus doctor today, and he told me that I don't have mono since, in addition to fatigue, I should very sore throat and enlarged lymph notes. I don't know what this is then. I'm taking a week off from the gym and will probably start back up with light weight.

[Mr.City]

Welp, either way, I'm taking it easy next week, and hopefully, I'm back on my way to squatting 300 lbs with no gold ball-sized lymph notes.

[b33k4y]

I agree. Campus doctors aren't usually great for anything other than handing out nsaids and such. Try to take time off, get diet/sleep in check and see how you feel when you return.

[Mr.City]

Won't be posting much week. Just trying to get as much rest as I can.

[Mr.City]

Odd. I've become ill for the last couple days, along with the usual symptons: lack of appetite, fatigue, running/stuffed up nose, stomach problems. However, I'm beginning to feel better. We'll see how it goes on Monday.

[Mr.City]

Monday's lifts

SQ 205 lbs. 3x5
BP 165 lbs. 3x5
DL 215 lbs. 1x5

God, does it feel good to be back. However, the week of deloading, combined with the straight week of off, has left me deconditioned. My legs were sore, my bench was damn shaky, and the squats left me gasping for breath. That's fine though. I'm back and that's all the matters.

[Mr.City]

Wednesdays lifts

SQ 215 3x5
Press 100 3x5
PC 110 5x3

Squat are still kicking my ass. It's strange. They feel tough, but not like, " Oh God, I don't think I can do this" tough. I'm still winded and my glutes and hammies are sore afterwards, however the soreness does not persist.

Press was shaky, and I missed the last rep of the last set because I was letting the come forward too much. Power cleans felt easy- I should of used more weight- , but I need to work on getting rid of that arc when I bring the bar into the racking position.

I haven't been posting my diet log because, simply, school has kept me too busy. Pretty much it's this:

Breakfast: scrambled egg or omelet with veggies/turkey, grapefruit, water, glass of skim

Lunch: veggies, chicken/ beef, glass of skim milk

Dinner: veggies, chicken/beef, glass of skim milk

I eat in a dining hall on campus, so I eat until I'm stuffed.

[Mr.City]

SQ 225 3x5
BP 175 3x5
DL 235 1x5

Squat feel easier now. In fact, my hams and glutes were sore before the gym, but now they don't feel sore at all. ...huh. Bench was easy but shaky. Deadlift felt brutal. Also, my squat feels off, like it's slopply or loose somehow.

[Mr.City]

SQ 235 3x5
OHP 105 3x5
PC 115 5x3

Squat are getting easier, however they wiped me out for the rest of the day.I feel like I'm really getting the hang of bouncing the bar off the bottom on my press and my cleans are feeling very easy as well.

[Mr.City]

SQ 245 3x5
BP 180 3x5
DL 245 1x5

Curiouser and curiouser. Squat wiped me out as usually. My bench felt really wobbly, except for my last set. I'm was pretty sure I fail my deadlifts since I felt so damn tired from the squat, but surprisingly enough, the deadlift felt easy. This is strange since 230 felt nearly impossible last week.

[Mr.City]

SQ 255 3x5
Press 110 3x5 (only got 3 on last set)
PC 120 5x3

SQ: I rounded my back on the last set of 245 last time. My back's been sore the last day or sore, but it felt fine for the most part today. I had to interrupt the last two sets because I felt like the bar was going to roll my back. Maybe it had something to do with feeling like shit before I went into the gym. Stopping these 10 lbs jumps. I'm getting close to my sticking weight and want to ease back into it.

Press: Greedy, greedy Cory. I knew I should went with 108 today. I could tell that I was going to miss some reps on the last set after the 2nd set, where I struggled to lockout the last couple reps. Trying again on Weds.

PC: Cleans have been feeling pretty easy. Can't wait to get to 135 so I can use 45'ers and actually have proper height for pulling from the floor.

[Mr.City]

SQ 260 3x5
BP 185 3x5 (missed last rep)
DL 260 1x5

SQ: Not liking this. I had to rerack on each set because my traps felt really fatigued and I was worried that I might roll the bar down my back. Also, my lower back was sore after the sets. My form feels off and I notice a diminished hip drive. I need to warm up better.

BP: Really damn shaky. I'm having a tough time controlling the bar when I bench. My arms shake so much. This is so odd. I didn't have this before the layoff.

DL: I had to used mixed grip today. I know I could do overhand if I had chalk. Otherwise, they felt much easier than the squats.

Side note: I've decided to go on a keto diet to lose some excess weight. I've also decided to stop drinking coffee, so I'm not surprised that I missed a rep today. I felt very tired when I entered the gym. Here's hoping I feel stronger.

[misspelledgeoff]

could your deadlift be fatiguing your lower back and impacting your squats? happened to me until I switched to Onus Wunsler variant that has you deadlifting like every other week.

[Mr.City]

I don't think so since deadlilfts come after squats.

[Mr.City]

SQ 265 x0
press 108 3x5
PC 125 5x3

SQ: My back is stiff and sore. Something's off with my form. It feels like I'm diminishing the hip drive and making the quads do all the work. Perhaps I advanced the weight too quickly. Perhaps it's time to add ab work.

Press: Felt easy. I dropped it from 110 to 108 for a few reasons. First, since I'm working my way back up to my PR (114), I noticed that I microloaded my way from 108 and beyond. I'm taking things nice and easy with my presses. I don't want to stall for a while.

PC: The most I ever cleaned before was 122 lbs. I broke my PR and it felt easy.

[misspelledgeoff]

I don't think so since deadlilfts come after squats.

what i meant was that you are deadlifting 1 to 2 times per week. for me this built residual fatigue in the lower back. switching to Onus Wunsler (deadlift once every 2 weeks) helped.

[Mr.City]

what i meant was that you are deadlifting 1 to 2 times per week. for me this built residual fatigue in the lower back. switching to Onus Wunsler (deadlift once every 2 weeks) helped.

I don't think it's that because my deads and my cleans are feeling easier.

[Mr.City]

SQ 265 3x5
BP 185 3x5
DL 275 1x5

SQ: I figured it out. I was leaning forward too much. I've finally hit the sweet spot on my squat form. 265 was tough but managable. I think I might microload after 270 though. I hit a major stall at 285 last time and I want to ease into it now.

BP: nice and easy. Going to start with 3 lb jumps now and hope I don't stall on the way to 200.

DL: Hard, very hard. I rounded my back on the last rep and the right side of my middle back is sore. Lower back is fine. Not sure if I should go to 290 or 285 next time.

[Mr.City]

SQ 270 3x5
OHP 111 3x5
PC 130 5x3
Situps BW 3x10

SQ: Back kind sore aftewards, but in the way that suggest I had injured it. Instead, it's a soreness that comes after working the back very hard. Also, it turns out that I wasn't sticking my butt out enough when the way up. I stumbled upon this by accident and the reps felt much easier today.

Big problem with my gym and squats: the knurl on the bars suck and my hand are sweaty, so I have to rerack around rep 2-3 because it feels like the bar is going to slip. This is annoying.

OHP: Last reps on sets 2 and 3 were hard. Form felt off somehow. Can't put my finger on it.

PC: My forms needs some work. I think I'm jumping too soon since I banged the bar on my knee on the way up. Going to reread that chapter in SS tomorrow. Not sure if I should microload or go for 135 on Friday, finally giving 45s and proper height.

Situps: Abs felt it hard, which is strange because I thought they could handle some bodyweight situps, making me wonder if my abs aren't doing their fair of work, accouting my sore back after squats.

My current gym has no Roman chair, so I'm attemping to do Roman Chair situps on a weight bench by wrapping my legs around it and letting most of my torso hang off the bench. It sucks.

[Mr.City]

SQ 275 3x5
BP 188 3x5
DL 285 1x5 (only got 1 rep)

SQ: Squat felt easy. Need to work on bounce. Foot placement gets slopply on last set.

BP: Last set felt hard. Lost arc on last couple reps. Lost count on last set too, might of done 6 reps instead. Upper back and arms feel more tired than chest.

DL: Stalled hard. Got to take it easy next session. Only going to do warm up sets to back off.

Abs still very sore from situps.

[Mr.City]

SQ 278 3x5
OHP 114 3x5
PC 135 5x3

SQ: I couldn't make it to the gym Friday because of some silly bullshit. I felt spaced today in the gym. I lost my bounce and got stuck at the bottom. I reracked the bar and tried to finish the set real quick. I know it doesn't count, but they felt easier today.

You'll also notice that I'm microloading my squats. I hit a hard stall on 285 SQ along with a DL of 290, so I'm taking it easy since I stalled hard on my DL at 285 already. I just don't want to stall.

OHP: Broke my PR for OHP. I love it. I had to do it front of mirror which always throws me off. I don't think I kept the bar close enough to my body. I wish I had a camera.

PC: Finally hit 2 45'ers. Form feels better ever since I reread the chapter on PC in Starting Strength. Need to get my elbows more forward and need to explode harder. I realize that I've been exploding with the bar way too low. Going to start microloading since the cleans felt damn hard and I'm not risking a stall .

[Mr.City]

SQ 281 3x5
BP 191 3x5
DL 255x1

SQ: Tried out this new Inzer weightbelt I got on my squat today. It felt nice. Squats were heavy yet easy.

BP: Bar too high on hand. Found the sweet spot on the last set, but missed the last rep because my foot slipped. I could of made it though. Increasing weight next time.

Side note: I am now very aware of how much strength you add to your bench when you brace your feet.

DL: Stupid, stupid, stupid. I missed last Friday's workout and thought that would make up for a backoff. I warmed up and then tried 255. I could only do it once. Shit.

[Mr.City]

SQ 284 bad
Press 117 bad
Power Clean 5x3 138 lbs.

SQ: I felt tired that day. Bad form killed hip and stalled it in the hole.

Press: Stalled on the second set and missed 2 reps on the last set. I let the bar get too far away and there's some lean back on some of those reps. I was just tired that day.

PC: I was starting to feel better on the cleans, but my jumping is point is too low and I'm not racking it correctly. I need to pratice on some warm up sets.

I haven't been getting enough sleep because of midterms and I need to reexamine my diet. I just need to watch the SS dvd and rest this weekend.

[Mr.City]

SQ 285 3x5 (missed last rep)
BP 194 3x5
DL 255

SQ: Things felt better today, except I failed the last rep. Trying again on Weds

BP: Felt solid. Held the bar too high in my hand on the last set, making it feel harder than it should.

DL: warmed up and tried a single of 255 lbs. It felt light so I tried enough. Attemping a set of 5 on Friday.

[Mr.City]

SQ: 285 3x5
Press: 117 3x5
PC: 141 5x3

Terrible. I missed reps on the first set of squats. I missed the last rep on my presses, and my power cleans felt all wrong.

SQ: Trouble getting out of the hole. Also, the bar feels strange on my back. Have I unlearned how to put the bar on my back? Damn. Felt more tension in my hams when I really pushed my knees out. 3rd failure in a row. Time for a deload

Press: Missed the last rep on last set. I noticed that I haven't been bending my wrist back a bit. Form felt a lot different by doing that. However, I'm was really close to getting that last rep. I'm very tempted to go ahead to 120 next time.

PC: All wrong, all wrong. It feels like I'm pulling the bar with my arms in combination with my hips when I jump. I dropping 10% to practice proper form.

[Mr.City]

Friday's workout

SQ warm up to 235 lbs
BP: 3x5 197 lbs
DL: 1x5 255 lbs

SQ: not much say. Felt a bit relieved just warming up. Hoping the reduction in weight will yield correction in form. Need to remember to rent out a camera tomorrow.

BP: Felt good. Need to check if my elbows are going out too much. Very close to 200 lbs.

DL: Felt hard, but I know why. I'm not getting over the bar enough. Instead, I'm too much behind the bar, cutting out much of my glutes and ham, resulting in a insufficent pull. I know 255 should feel easier than this because of how it felt on my previous DL session. I will get this.

[misspelledgeoff]

DL: Felt hard, but I know why. I'm not getting over the bar enough. Instead, I'm too much behind the bar, cutting out much of my glutes and ham, resulting in a insufficent pull. I know 255 should feel easier than this because of how it felt on my previous DL session. I will get this.

sounds like you've got it. i was just rereading Rip's treatise on the DL in Strong Enough. One point that jumped out...your shoulders need to be in front of the bar (for your scapulas to be directly over the bar)

[Mr.City]

Think I'll pratice a few light reps today to see if that's it. Also, for anyone who has trouble sleeping, a few Calcium-magnesium pills will give you the most restful sleep in your life. Just start slow with a few pills and add on if you're getting anything.

[Mr.City]

SQ 255 1x5
Press 120 3x5
PC 125 5x3
situps BW 3x10

SQ: 255 felt heavy and hard. Did a set and backed off. Let's see if I can do 3 sets Wednesday

Press: Got too greedy. I thought I'd be fine to up the weight since I only missed the last rep last session. Reps went 4/3/4. Reset Friday. Had trouble keeping abs tight.

PC: Got some form problems straightened out. felt easy today.

[Mr.City]

SQ 255 set of 5
BP 200lbs 5/5/4
DL 270 1x5

SQ: I don't think I placing the bar low enough on my back. Need to check that. Going for 3x5 on Friday

BP: Missed the last rep. 200 felt really heavy.

DL: I tried applying some form correction to my form. 270 still felt challenging. I can't wait to post a video of my form. I can tell a difference though in my form. My back wasn't sore at all, but my abs sure were. I had to abandon the situps since my abs were killing me after the deadlifts.

[Mr.City]

SQ: 255 3x5
OHP: 108 3x5
PC: 130 5x3
decline situps 10/10/6

SQ: felt easy since I realized the bar was between a high and low bar on my back. I think I'm raising my chest too quick and killing my hip drive.

OHP: felt easy. dropped the bar too far in front of me on the second rep of the last sets. I need to be tighter when I press.

PC: No problems, expect my left knee which I seem to srape on the way up

[StLRPh]

Great job on the squatting

[Mr.City]

Thanks

[Mr.City]

SQ 260 3x5
BP 200 3x5
DL 285 1x5

SQ: Not too bad, but something is off. I need to record my squat very soon.

BP: It went 4/5/4. My wager is problems with bar path and the bar not resting in my palm. Corrected by taking a thumbless grip and then wrapping my thumbs around right before lift off.

DL: Only made one rep. This is so frustrating. It's this 285-290 range that always sticks for me. I don't know why.

[Mr.City]

Update: hands are slightly trembling. Is this a sign of CNS fatigue?

[misspelledgeoff]

need to hook that video up.

[Mr.City]

Getting it tomorrow. The one I assigned today couldn't transfer video to a computer.

Edit: Got the camera. Vids tomorrow

[Mr.City]

SQ 270 3x5
OHP 116 3x5
neg pull-ups 4/3/3-2
back ext. 3x10
decline sit-ups 3x10

SQ: Neither hard or easy. Hams and glutes felt toasted after the last set. On last reps of last set, the weight shifted to my toes. I'm beginning to develop the habit of hitting the left upright on my way down. Considering lower the uprights. It really kills my drive up when it happens.

OHP: Not too bad. Knees need to be more forward. Need to bounce better, lower the weight too slowly, a problem with both my squat and press. I will fix it though. I think I'm keeping the bar path pretty close to my body.

Assistance work: Forearms killing me after pull-ups. I must have a weak grip. Back exts. are too easy since the bench for it is at an incline and I can't adjust it. Situps were really easy, I need to add weight.

Deadlifting Wednesday. I failed horribly at 285 lbs (only got 1 rep) I'm wondering if I should try for 285 again or go for a lower weight. Any feedback on that is appreciated.
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If you're noticing a large gap in my log, that's because I'm now posting my log on both forums.

[Mr.City]

SQ 275 3x5
BP 205 3x5 (4/4/5)
DL 270 1x5
decline situps 10 lbs 3x10

SQ: belted up for squat. They felt really easy today. Not only that but my back isn't achy at all. Ham and glutes were killing me today before training but now they feel fine.

BP: I felt really tired and sleepy before benching. I missed the last rep of the first two sets. I suppose that what I get for making a 3 lb jump instead of a 2 lbs when I didn't get much sleep beforehand.

DL: I belted up for the deadlifts too. They felt really easy. Either the extra support from the belt is really helping out or the reduced deadlift frequency is really helping out. Maybe both
<!-- / message --> <!-- controls --> http://www.strengthmill.net/forum/images/misc/progress.gif

[misspelledgeoff]

good progress city. glad to hear the squats and dl's are going well

[Mr.City]

Why, thank you

[Mr.City]

SQ 280 3x5
OHP 118 3x5
back extension 10lbs 3x10
neg chins 4/3/3
decline weighted situps 10lbs 3x10 (failure at 8 on last set)

Comments: I belted up for the squat. They felt really manageable with the belt. I believe my weaks abs have been holding me back, evidenced by my failure on the last set of situps. Paranoid about not using enough hip drive and not descending enough to get an appropriate bounce. Presses felt easy.

[Mr.City]

Have been eating like shit for the last couple for the last couple weeks. So hard to find something that's not all carbs. Going to keep a fitday account and look up some of Lyle McDonald's stuff to try reduce body fat or at least keep it in check as I progress.

Few concerns about my lifts. Deadlift is behind squat. However, I'm pretty sure I squat (see my vids for my depth) I f'ed up my deadlift progression by not lowing the frequency soon enough, and now have a dilemma: keep training the squat as it goes past the deadlift. I'm assuming that my squat, at max, won't go much higher than 330 on SS, and that's being idealistic. I like to think that I could get my deadlift up to 400 lbs on SS.

[misspelledgeoff]

my hypothesis is that as your squat continues to increase, your deadlifts will become easier and you'll be able to add more weight to the deadlift than you would if you were to slow down the squat increases.

[isis]

either what Geoff said or perhaps at some point your squat progress will slow down and your deadlifts won't and the ratio will sort itself out. But why do you assume your squats will stall at 330?

[Mr.City]

Well, 330 is an idealistically high number, at least to me. I'm just assuming that the highest I can realistically hope for, in terms of squat numbers, on a linear progression program. It's also a number I see a lot when people switch over to the Texas Method.

Also, that 270 deadlift felt incredibly easy last time, so Geoff is definitely on to something.

[Mr.City]

SQ 285 3x5
BP 205 3x5
PC 140 5x3

SQ: Finally, 285 mastered. I have to say though, the 5 lb jump from last time was a huge difference. I missed a rep on the last set because I underestimated my rest time. The fact that I completed all the reps on the first and last sets convinces that I can safely advance to 290 lbs. Thoughts on that are welcomed.

BP: Bench was manageable today. My left shoulder started hurting after the first set. I continued on. I iced it when I got back to my dorm for about 30 mins. The pain is very mild and I am seeing the campus clinic about it tomorrow. Please don't let it something serious

PC: I keep skinning my knees on the way up and I don't know why. It's throwing off my form. Could I be straightening the hips before the legs are fully extended. I wish cameras weren't such a pain in the ass to rent here. I think I might have a few 5 lbs left for me on the cleans.

[misspelledgeoff]

here are my thoughts...you'll get 3 wheels by dec 15.

great work on the 285 pr.

[Mr.City]

I think not, my friend. I cannot lift Weds or Friday because the campus gym is closed for the holidays. I swear, this place is like pussy central. There's no major sports time here, so the free weights area is horrid. It's like a small dungeon you're banished to if you want to lift weights.

I have to say though, thank God for this belt. It's made these squat so much more manageable.

[Mr.City]

Haven't worked out since last Monday. Campus gym was closed Tuesday though Sunday. Pure SB

SQ: 290 3x5
OHP: 120 3x5 (failed)
back extensions 10 lbs. 3x10
neg pull ups: 4/4/3

SQ: The heavier it gets, the different the perspective of my form is. Focused on getting my knees out and I could really feel the stretch. Legs feel really beat up though

OHP: Horrible form. Bar rolled back into the fingers and I did a poor job of remaining tight. Reps were 4/3/3.

Forearms still being formed very hard in pull ups.

[Mr.City]

No gym today. I got no sleep and ate very little food today because I was all night writing a paper. This saddens me because I really wanted to deadlift today. It would been a PR. Might go Tomorrow or wait til Friday. Patience is a virtue.

Side note: Quads are sore as fuck still. My hams and glutes feel a little worn, but that's nothing compared to my quads. I remember feeling this way a many months ago when I reached the 280s with my squat. I'm worried this soreness indicates that I'm doing a standing leg press. However, I feel that is not the case because I have unintentionally done when I would hit the uprights with the plate, killing depth and rebound. They feel really fucking hard and they suck, but not all my reps feel like that.

[Mr.City]

Had about 4 hours of sleep and a shitty breakfast consisting of captain crunch, peanut butter, and cottage cheese. Should of been fucking terrible but wasn't.

SQ 295 3x5
BP 207 3x5
DL 285 1x5

SQ: First set was good and then they got shittier. I'm not placing the bar low enough. Felt alot easier than 290 lbs.

BP: Same as the squat, form breakdown on later sets. Last rep on each set though was a slow grinder.

DL: PR finally broken on this damn lift. Back is sore, but a good sore. I think my form broke down on the last couple reps, but nothing horrible. I wish I could use an overhand grip, but the bars here are baby's bottom smooth and there's no damn chalk. Dammnit, I tried a double overhand today but without chalk, the bar wouldn't budge.

[Sami]

Sorry I haven't read earlier posts, but I was going to ask what was up with your deadlift? Is it due to the bars having no knurling or a previous injury? Good to see the squat going up nicely. 3 Plates soon.

[Mr.City]

I didn't realize I had to cut down on my deadlifts as they progressed. I would deadlift anywhere from 1-2 times a week. Someone here suggested that I deadlift every 5th workout, as prescribed in PP. My dead is lower than my squat because I was stalling really hard on my deadlift while my squat progressed. I've cut down on the deadlifting and just broke through a PR this workout. (Techinally, the most I ever lifted was 290 lbs x 4, but that's a different story.)

[Sami]

Still, a rather odd occurrence. I hate to ask it, but are you sure all your squats below parallel?

[August West]

and a shitty breakfast consisting of captain crunch, peanut butter, and cottage cheese. Should of been fucking terrible but wasn't.

This is awesome, love when you can take a few things that each taste good and just throw them together to crush some hunger. You can't really explain this to the ladies (my wife is real skeptical of bachelor-kitchen chemistry), and 90% of the world will think it sounds gross. But when it's all you got, forget the critics and get them calories.

[misspelledgeoff]

City has posted video before and the squats definitely have depth. but it might be worthwhile for him to post some more video to ensure bad habits haven't crept in.

City, hopefully you asked for a video camera for Christmas?


Still, a rather odd occurrence. I hate to ask it, but are you sure all your squats below parallel?

[Mr.City]

Actually I just picked up a cheap camera from Radio Shack. Nothing special but it should get the job done.

Oh yeah, since we're on the subject of squat depth, a skinny guy came up to me yesterday and said, "I wish I could go that low." He was doing half-squats with the upright way too high. I asked him why he couldn't go lower and explained the importance of proper depth and use of the posterior chain. I didn't get much of a response.

[K.Diesel]

Congrats on your sleep-deprived DL PR! No joking - that makes it even more impressive. Try to rest up for the next one though! Coming from me though, that is a classic case of Pot calling Kettle black ;)

[Mr.City]

SQ 300 3x5
OHP 120 3x5
Back extensions 25lbs 3x10
Jumping Chins 5/4/4

SQ: The first set was good. The second and third felt like shit, and after looking at the third set, looked like shit. Felt like I rounded my back on the second set. I thought 5-6 mins would do it between sets. I think it's time to up it to 8-10 mins. Back sore after today's session of squats. I don't think I kept my chest up. 300 lbs really beat the shit of out of me today.

And since you inquired about depth Sami, here's a vid. Comments welcome.

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Press: First set was hard, but I am now learning the values of psyching one's self up before a set. I've been suffering from depression the last three months or so, and had a very bad episode last night. On sets 2 and 3, I focused all of my bad feelings right on the bar, even imagining myself tearing it apart and throwing the pieces across the gym. That and I fixed up my form problems.

Chins: Forearms are still getting very fatigued, even more so than after deadlifting. So odd. Numbers are slowly improving.

Back extensions: I love this exercise so much. It makes my back feel so much better. I just wish the chair for it wasn't at such a steep incline.

[misspelledgeoff]

congrats on the 300 squat PR!

[zepled37]

To me, it looks like you're not quite getting your chest up and lower back in full extension at the start and on the way down to begin with. Not too much rounding coming up, but not quite being set completely at the beginning and on the decent.

Good luck with your training.

[misspelledgeoff]

i think both you and zep hit it. would be better to see lower back locked in hyperextension throughout the movement. but....this shit happens when the weight gets heavy and sometimes there ain't much you can do.

great PR

[K.Diesel]

City, congrats on 300 x 5 for 3 sets! One suggestion I'd make is to take your time setting up. I know that was your third set and you were already fatigued, but all that shifting between reps had to sap whatever energy stores you had left. I'd try to unrack the bar, then pause for a 1-2 count to let the bar settle before you start walking back. Move back just enough to clear the rack on all your reps, and do the lateral foot fidgeting that all of us do before your first rep. Make your set-up solid and habitual now. Just think of how that shifting is going to feel when you hit 400 lbs. ;)

[Mr.City]

Thanks, guys. I can't wait til Wednesday so I can try again.

[Mr.City]

SQ: 305 3x5
BP: 209.5 3x5
PC: 145 3x5

SQ: My bad isn't sore and I don't feel that tired after squatting. Focused on keeping my chest up. Had some problems on that last set where I started to lose my grip on the bar.

BP: Focused more on keeping a strong arch. Felt pretty solid.

PC: I keep scrapping my knee on the way for some reason. It hurts my form a little. I think I might be able to go up to 150 lbs next time. I want to ride these 5 lb jump as long as I can.

[misspelledgeoff]

you are winning our race. focker.

[Mr.City]

That's the only lift I got you beat though. Can't you let me at least have that?

[Mr.City]

SQ 310 3x5
OHP 122.5 3x5 (failed)
back extensions 25lbs 3x10
jumping pull-ups 5/4/5

SQ: Felt heavy, although not as tiring as the 295-300 range. Got the fear around the second set, causing me to slowly lower into the hole and lose any bounce and stall. Reracked the bar in less than a minute and finished up the set. It was a mental issue since I finished the third set with no problems. 3 plates Monday.

Press: went like this: 4/4/3. My back is sore,so I know what the problem is, loose trunk muscle. That and a shitty bounce at the bottom. Added some ab work at the end of the session today. I hate the press so much sometimes.

Back extensions felt really easy so I think I'll up it to 30 or 35 lbs.

Jumping Pullups aren't fatiguing my forearms as much for some reason. I'm concentrating on lowering myself as slow as possible. Want to attempt a straight chin or pull up next time. To anyone who reading this who has switched from jumping chin/pull ups to straight chin/pull-ups, at which rep range did you switch to regular pull/chin ups?

A decent session considering I've been eating and sleeping like shit this week due to finals. Today I had about 4-5 hours of sleep, took none of my vitamins, and only ate one meal before going to the gym. The press stall was not surprising.

[misspelledgeoff]

ur a stud city. rest up for three wheels.

[Platus]

To anyone who reading this who has switched from jumping chin/pull ups to straight chin/pull-ups, at which rep range did you switch to regular pull/chin ups?I never used jumping chins, but before I began SS, I did a ton of sets of low reps to work up to being able to do sets of 10 chins. I'd do a set to failure, of however many I could do, and continue until I got to a prefigured goal for the day. I think I started at around sets 5 sets of 3 and worked up from there.

[misspelledgeoff]

jimminy crickets! are you still squating heavy three times per week?

[Mr.City]

I never used jumping chins, but before I began SS, I did a ton of sets of low reps to work up to being able to do sets of 10 chins. I'd do a set to failure, of however many I could do, and continue until I got to a prefigured goal for the day. I think I started at around sets 5 sets of 3 and worked up from there.

Are you saying I should add more sets of jumping pulls/chins?

And yes, Geoff, I am, but this is the last week of that. I doubt I would able to go from 315 lbs to 325 lbs this upcoming week.

[Platus]

Are you saying I should add more sets of jumping pulls/chins?I am not sure how doing so will affect your pressing movements, as I was not on SS at the time - but I found that doing extra sets of low rep chins was helpful for getting me from only being able to do 3-4 reps per set to around 10 reps per set. I would just set a goal for total volume for the day and keep doing sets until got there. I started at about 15 total reps.

Even if you can only manage a rep or two of regular chins / pulls, you might make faster progress by just doing extra sets (i.e. fifteen singles) than to keep adding more jumping chins.

Just a suggestion - I'm no expert.

[Mr.City]

SQ 315 3x5
BP 212 3x5
DL 300 1x5

SQ: Felt heavy. I noticed some upper back fatigue on sets 2 and 3. Also, I'm noticing one hip raising faster than the other. That's...concerning. I'll vid 320 Friday. Oh, and Wednesday will be my first light squat day.

BP: Had some trouble keeping my upper back tight. Didn't feel that bad. Also, I hit the uprights on the last rep of the last set to make for the scariest lockout I've ever experienced.

DL: Felt heavy, as 300 lbs does, but easy. I could easily make another 15 lbs jump.

[misspelledgeoff]

congrats on the 3 wheels City. major accomplishment.




here are my thoughts...you'll get 3 wheels by dec 15.

great work on the 285 pr.

misspelledgeoff FTW!!

[Mr.City]

Oh shit, I forgot all about that. When do you foresee me getting a 400 lbs deadlift?

[misspelledgeoff]

well...if you'd take advantage of your uni meal plan and actually eat a little bit, my prediction is March 2010.

as it stands now, you appear to be holding out for an Abercrombie & Fitch modeling contract (who loses 10 pounds on SS, City!!) and my crystal ball can't help you.

of course I am just messing with you, but I do think gaining some weight will help your progression even more. :D

[Strato]

Nice work on 3 wheels! Hope to be there myself in a month or so.

[Mr.City]

SQ: 252 5x3
OHP: 122.5 5x3
back extension 10x3
J. Chins: 4/2/1

SQ: No belt and they felt manageable enough. The idea of not squatting heavy 3 times a week feels...so freeing. 320 Friday

OHP: Felt a lot better. 125 here I come

back extensions: I'm in a new gym during winter break. It's got chalk and a roman chair. Back extensions in a real roman chair are hell of a lot harder. I love em'.

Chins: Difference between my uni gym and this gym: I had to get on top of a box at the uni due to the height of the bar. At this gym, I can grab it by getting on my tippy toes. As a result, I can't generate as much force off the ground, and hence, the lower numbers.

[Mr.City]

SQ: 320 5/5/4
BP: 215 5x3
PC: 152 3x5

SQ: Each rep was a nightmare and each set left me tired and battered. I finally stalled on the last rep of the last set. It's going to drive me crazy since I keeping thinking if only...However, I"m beginning to notice that the weight really wants to bend me over. I think I'll be begin to take Gary's advice on shoving the traps.

BP: Nice and easy.

PC: I made a 7 lb jump on cleans because I forgot the collars here are weighted. Each set was shitty. I think the 5 lbs jumps are over.

[Mr.City]

SQ: 320 4/3/2
OHP: 125 4/4/3

I think I'm overtraining. I feel tired and sleepy. I didn't eat that well over the weekend or sleep that much last night. It might be time to deload that squat. Looks like you beat on squats, Geoffrey.

Also, I believe it's time for a much needed evaluation of my diet and sleeping habits.

[misspelledgeoff]

get you a little deload and get back on it. i feel 10 times stronger coming back off this deload.

[Mr.City]

SQ: 257 5x2
BP: 217.5 5/4/3
DL 315 5x1

SQ: This felt heavier than it should. It could be overtraining or it could be form issue. Maybe both.

BP: This felt really heavy today, which is odd since 215 felt easy last time. Also weird is the missed rep in the middle set. I believe it may have something to do with not allowing myself enough time to rest. I rested for 5 mins, instead of 4 for the last set. Moving up to 220 next time.

DL: Heavy yet easy. I think I have one more 15 lbs jump left in me. Also, my second 3 wheel lift.

[Mr.City]

SQ: 320 (fail)
OHP: 125 3/3/3
back ext: 25 10x3

Terrible, just terrible. I should of deloaded but I got greedy. My quads feel tired and achy, a sign of overtraining. I need to back off on these squats, way off. The fatigue from the squat is carrying over into my presses. I think the only reason I was able to hit PRs last session was because it was light squat day, although even those felt hard.

[misspelledgeoff]

12/19: 320
12/21: 320
12/28: 320

I thought you were going to deload?

[Mr.City]

I thought the missed session over Christmas along with the weekend would serve as adequate recovery time. I got greedy. I SCREWED UP!

[Mr.City]

SQ: Warm-up sets only
BP: 220 5x3
PC: 155 3x5

SQ: I joined Lifetime Fitness for this week because my other gym is closed from the 24th to the 3rd of January. The power rack suck to squat in because they are too narrow. The squat are a much different story. Squats felt nice and easy today. Also, I've noticed that widening my grip on the bar allows me to position my back much better.

BP: The first two sets felt easy. The third one was a bitch due to an uneven grip. The bar at Lifetime have no "rings" to mark them, which made eyeballing my grip a tad difficult. Onward to 2 plates!

PC: They felt much easier this time. However, I felt very beat after the last set. I'm also getting a pump in my lower back when I clean.

Side note: I've been closer attention to my diet. I'm cutting back on carbs for aiming for about 3200 calories on my non-workout days and 4000 for the day I work out.

[misspelledgeoff]

almost at two plates!

let us know how the diet works out. how is it different than now?

[Mr.City]

I'm actually paying attention to what I eat now. Back at college (I"m at home for the break now) all I needed to was go into the dining hall and pile the meat as high as I could on my plate. Now my schedule isn't regular and I don't have access to never-ending slabs of meat.

I'm trying to manage a 1000 calories per meal, which isn't too hard considering how many calories are in 3-4 chicken breasts. My breakfasts are usually 5 scrambled eggs with cheese and 6-7 pieces of turkey bacon, which I eat for convenience, not health. Although I think it might be time to get Bob Evans sausage up in here.

Also, I've decided to get a pair of Rogue shoes. I tried squatting with plates under my heels today to simulate the effect, and I have to say it felt very good.

[Mr.City]

Sq: 285 5x1
press:125 5x3
back ext. 35 10x3
chins 3/2/2/1/1

sq:I could only get 3 reps. I'm not sure if it is fatigue or the shitty, narrow power rack causes me to bump the bar against the sides. It has to be the cage since I warmed to 265 no problem last session.

Press: felt very easy today. Took a deep breath and squeezed down on each set.

Chins: going for more volume. Started each with a slightly reduced rom due to the height of the bar. 2 min rest between sets.

[Mr.City]

Monday morning weigh in: 241.6 lbs. Either I'm retaining water or starting to really gain weight. If that's the case, why are I stalling on my squats?

[zepled37]

Monday morning weigh in: 241.6 lbs. Either I'm retaining water or starting to really gain weight. If that's the case, why are I stalling on my squats?

Maybe I missed it...did you ever deload?

[Mr.City]

Yup, I'm in the middle of a deload now. Stalled hard at 320 and dropped it by 10% to 285 lbs. I was scared because I couldn't do a set of 285 before, but that was due to the narrow power rack that would cause me to keep bouncing the weight off the sides.

[Mr.City]

SQ: 285 5x1 (easy)
BP: 222.5 5x3
DL: 330 5x1

SQ: Back in my old gym with the chalk and the good bars, so things felt easier. I focused on lifting my butt and looking down at the ground. It felt easy today. Going for 3 sets Wednesday.

BP: I'm noticing a trend with my benching. The first sets will be easy, but I'll have a tough time keeping tight on the last set. I bench in a power rack, and I noticed during the 3rd set that the bench had moved up during the sets and I was hitting the uprights on lockout. Racked it on the 3rd rep and quickly got back into position. I was really loose and the last two reps were a nightmare to lockout. I fear that I may be bringing the bar too low on my chest. Time for a video soon.

DL: Last of the 15 lb jumps. I could tell there was a bit of back rounding on reps 4 and 5. Nothing too bad though. I'll probably video my deadlift form next week too.

[Mr.City]

SQ: 285 5x3
OHP: 127.5 5x3 (3/3/3)
Pull-ups: 1/1/ partial
back extensions: BW 10x3, 10lbs 10x3
weighted situps: BW 10x3, 10 lbs 10x4

SQ: Got videos to post soon. I put on my belt for the last set since I felt I was having a tough time keeping my self upright, although the videos don't show any problems. Perhaps it was in my head.

All in all, they felt heavy but not not as bad as 300+.

OHP: I got big time form problems. I'm bringing the bar down too far. This explains why I'm stalling every other pressing session while my bench continue to grow.

Pull-ups. I can do one real pull-up now. I'm considering buying bands though.

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[zepled37]

OHP: I got big time form problems. I'm bringing the bar down too far. This explains why I'm stalling every other pressing session while my bench continue to grow.

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What makes you think you are bringing the bar down too far? What do you mean? Maybe I'm doing them wrong, but I bring it back down to about the same point as you.

Looks to me like you are not keeping your legs and midsection tight so there is some wobbling around that is probably causing you to lose some power.

[Mr.City]

Tightness seems to be a problem for me, both in squatting and pressing. I felt like I bringing the bar too far on some of those reps because, on the second and third sets, I made an effort to keep the bar closer to my body and felt my abs being engaged more.

[zepled37]

Tightness seems to be a problem for me, both in squatting and pressing. I felt like I bringing the bar too far on some of those reps because, on the second and third sets, I made an effort to keep the bar closer to my body and felt my abs being engaged more.


So, you mean too far forward, not too far down (as in closer to the floor). I can see that a little bit on some reps.

[Mr.City]

SQ: 295lbs 5x3
BP: 227 5x3
PC: 160 3x5 (1/2/1/1/1)

SQ: No problems. Felt light.

BP: Made an almost 4.5 lb jump because the staff insisted that I use their collars, all of which are weighted. I think I'm having some issues with keeping the bar path consistent. 227 felt tough today. I might just go with 227.5 next time to stick the 2.5 lb jumps.

PC: Terrible. I could only rack the first one or two attempts, and then it all went downhill. I think I have big time form problems, mostly a lack of explosion, poor racking, and a tendency to knock the bar away.

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[Platus]

I think I have big time form problemsLooks like maybe your second pull is coming too soon, with the bar too far out in front of your body.

Your third pull is where you really seem to be lacking explosiveness - so you're catching the bar with your elbows behind or just under the bar, instead of in front of the bar.

[Mr.City]

Part of me wonders if it is time to stop the 5 lb jumps.

[misspelledgeoff]

great job on two wheels, city

[Mr.City]

Thanks, Geoff. Now if only my cleans didn't look like dick.

[Mr.City]

SQ: 295 lb 5x3
OHP: 127.5 5x3
Back extension 10x1, 10lb 10x3
Chins: 3/2/2/2/1
Situps: 10x1, 12lbs 10x3

SQ: I didn't tighten up enough, making sets 2 and 3 harder than they should of been. All in all, need to take a deeper breath and need to tighten up more. Otherwise, it was pretty easy.

OHP: Much better. I've learned that I have been holding the bar when I walk it out of the rack, instead of having it rest on my front delts. I focused on getting the elbows out further, although I didn't bring the bar too far forward on some reps and my elbows keep seeming to come down pointed at the floor on some reps.

Chins: I've improved! It's not much, but I was able to do 2 chins on the 4th set instead of 1.

[Mr.City]

Light Squat: 237 5x3
Bench: 227.5 4/2/
Deadlift: 340 1x5

SQ: Programmed a light squat day back into the program, however I don't think I really needed it. I'm being too conservative.

Bench: that 4.5 jump really wrecked things. Given how badly I blew the set, I'm doing a deload starting next benching session. Hopefully it won't affect my presses.

DL: Felt hard. I'm starting too loose, and each rep felt more like a single than a series of reps. Video time.

[Mr.City]

SQ: 300 5x3
OHP: 130 5x3 (5/4/3)
back ext: 10x1, 12 lbs 10x3
Pullups: 2 (cut short due to time)

SQ: felt easy. My quads were very sore and worn after squatting though. I'm wondering if I'm too loose in the hole. I got videos to post soon.

OHP: So frustrating. 1st set was easy. The 2nd and 3rd had problems. I believe I'm bringing the bar too far, however it seems that I'm only able to make all my reps every other work out. Maybe it's time for 1.5 lb jumps. Also, I have some videos of these too.

[misspelledgeoff]

well there is nothing worse that a loose hole, City.

[Mr.City]

SQ: 305 5x3
BP: 200 5x3
PC: 160 3x5

SQ: I'm concerned about this soreness in my quads after the last set. They feel stiff and sore, making me concerned about my hip drive. Could I be leg pressing my weights? Also, I'm noticing that 300 and above don't seem as rough. Either this deload is paying off or I had big time form problems.

BP: Narrowed my grip and widen my foot stance. Bench felt more stable.

PC: Ugly. I reread the SS chapter and worked on my warm up sets. My work sets were fucking horrible though. I think I'm starting the jump too early and lack a certain explosiveness. It didn't help I put 160 on the bar instead of the 158 I planned. One last chance at 158 before a deload.

[sushi362]

SQ: 305 5x3
BP: 200 5x3
PC: 160 3x5

SQ: I'm concerned about this soreness in my quads after the last set. They feel stiff and sore, making me concerned about my hip drive. Could I be leg pressing my weights? Also, I'm noticing that 300 and above don't seem as rough. Either this deload is paying off or I had big time form problems.

BP: Narrowed my grip and widen my foot stance. Bench felt more stable.

PC: Ugly. I reread the SS chapter and worked on my warm up sets. My work sets were fucking horrible though. I think I'm starting the jump too early and lack a certain explosiveness. It didn't help I put 160 on the bar instead of the 158 I planned. One last chance at 158 before a deload.

can you critique my diet? I think my diet maybe be the reason i am stalling so early.

[Mr.City]

Sure, what's your diet like?

[Mr.City]

Light SQ: 245 5x3
Press: 130 2/0/0
incline back ext. 10x1, 35 lbs 10x3
Chins: 4/3/3/2/2/1

SQ: Troubling. I must of done something to my back with those ass cleans. I felt discomfort at 205,during my warm up. My back hurt on the first two sets. I put a belt on for the last set and things felt better. Currently, my back feels pretty good after the back extensions.

Press: Terrible. I don't know why they were so shitty. It might have something to do with my very low carb intake during the last couple days. I kept yawning between warm up presses and I felt like taking a nap. Strangely enough, I felt wide awake after doing my back extensions.

[sushi362]

Sure, what's your diet like?

Im a vegetarian by religion:

Today i ate:

Meal1:
Peanut Butter Sandwich
Kashi Cereal with milk
Creatine
String Cheese

Meal2:
Veggie Wrap
2 Pints of Low Fat chocolate milk
white rice
okara
Sambar(indian soup) about 250 calories
1/4 Gallon of Whole Milk

Meal3:
2 scoops Chocolate Whey
Oats
Peanut Butter
Ice Cream
Banana
2 Cups of Whole milk

Meal4:
Whatever mom makes. I usually stuff myself this meal. Around 600-800 calories

I try to drink 1/2 or more GOMAD a day.

Im 6'1'' and 171 lbs. Might need more carbs?

Thanks.

[Mr.City]

Being a vegetarian makes it tough, however the two criteria you need to meet is a calorie excess and a proper amount of protein. It looks like you're lacking protein, even with those shakes. It's good to take in 1 to 1.5 grams of protein per pound of body weight. I think you need more milk.

[Mr.City]

I believe I discovered why I'm so sore in the quads after squatting. My torso is too upright. I'll be testing that out tomorrow during my warm up sets. Since I'm getting more hip drive, it should be easier, right?

[Mr.City]

SQ: 310 5x3
BP: 205 5x3
DL: 350 (0)

SQ: I added more of a forward lean and felt a lot more hip drive. My quads aren't sore at all, and these sets didn't feel as demanding as they did the first time.

BP: Easy, especially with the form fixes. Going for 210 next time.

DL: I made a few form fixes, keeping hamstring tension, etc. and my warmup sets felt incredibly easy. This stopped when I hit my work set. It wouldn't even budge. I guess it's time to deadlift 2 times a month instead of 3.

I have a theory. I've been overtrained since Monday due to how slopply my Monday cleans were. All the lifts that have been progressing nicely have been the lifts are currently in the middle of a deload (squat, bench) while my undeloaded lifts are stalling badly (press, deadlift).

Also, this marks the first week at my campus gym, and let me say that the equipment here is terrible. One bar is bent, while the collars are falling off the others, making one side longer than the other. The knurling is non-existant, indicated by my needing to go alt. grip on my 245 lbs warmup deadlift. The knurling and lack of real chalk (I'm using eco-chalk at the moment) makes me concerned that grip is going to be an issue with deadlifting this semester.

[Mr.City]

SQ: 315 5x3 (5/4/3)
OHP: 129 5x3 (0/0/0)
Pull ups: n/a
back ext: 10x1, 35 10x3

SQ: So, if you've watched my videos, you'll notice I look down far to much. Head not in line with spine and all that. I noticed it made it hard to keep my chest up. I didn't exaggerate my looking so much and found the warm up sets to be incredibly easy.

The work sets were not so fortunate. I keep relaxing at the bottom and letting my back round, indicating my very sore lower back. 310 felt not bad, but 315 was brutal today. My form felt like shit and I had to rerack the bar in a middle of set due to these shitty bars here.

OHP: Horrible, I couldn't even get one rep. I felt wiped out from squats. This is the second time in a row this has happened with my pressing.

I failed to lift a single rep of my presses twice in a row, I couldn't get any reps of my last deadlift session, and now I'm missing reps during a squat deload. Granted, it's one jump away from my stall, 320, but my back didn't bother me like this during the set last time. I'm suffering from overtraining, but I don't know what I'm doing to cause it.

[shinebox97]

SQ: 305 5x3
BP: 200 5x3
PC: 160 3x5

SQ: I'm concerned about this soreness in my quads after the last set. They feel stiff and sore, making me concerned about my hip drive. Could I be leg pressing my weights? Also, I'm noticing that 300 and above don't seem as rough. Either this deload is paying off or I had big time form problems.


Hey Mr. City,

Can you elaborate a little more on your knee pain? Location of pain? Also, are you using weightlifting shoes? If so, when did you start using them? Your scenario may be similar to mine, so I'm a little curious.

Thanks in advance.

Shinebox97

[Mr.City]

A slight stiffness and soreness after squatting for a very brief period, maybe 5 mins. It usually happens when I raise my chest too early to or don't lean forward enough and turn the squat into some strange high/bar low hybrid.

I use chuck taylors for squatting, but will be getting a size 13 Rips from Rogue soon. The stiffness and soreness occurs right above the kneecap. Is there anything else?

[PVC]

Is it possible that you're simply no longer a novice? Maybe the reason your lifts have gone to shit is because you've exhausted linear progression.

[Mr.City]

It's a possibility, but these are lacking lifts at my bw, 240 ish.

[IWillLiveFreeOrDie]

Mr. City, I used to experience the same feeling in my knees too, but the symptoms have completely disappeared since I started wearing sleeves. You would be suprised out how good they make your joints feel. The best money I have spent bar none!

[Mr.City]

Took a few days off due to overtraining. Putting a hold on the program while I continue on with RFL for about a month or so. I'm technically supposed to be on it for 6-12 weeks a category 3 dieter, however I'll drop down to category 2 within the first few weeks. Also, the goal here isn't to get wean and wipped, but to cut down body fat levels to sensible amount (estimating close to 30% here).

[Mr.City]

It feels good to be back in the gym

SQ: 305 5x1
BP: 225 x3, 215 x5
PC: 145 3x3

Currently on RFL by Lyle McDonald, so I'm reducing volume while keeping intensity the same. I could of nailed 225, but my foot position off and cost me some tightness.

Cleans are feeling better. I did some singles of 135 to practice. I got on making sure the bar hit the thigh before jumping. Last single I racked very hard and it felt it was on position. However, I made a boo-boo warming up. I used the upright on the power rack for all pre-135 cleans. It's slightly higher than the height of the bar when it's loaded with 45's. It made the work sets feel a little off.

[Mr.City]

Still on RFL (BW 228, down from 240)

SQ: 310x3 (meant to go for 5 but relaxed in the hole on rep 4) 325x1
OHP: 125x3
Chins: 1,1

Welp, a few problems. I found that I've been squatting with a sem-loose back. I could tell from the really sore back after squatting. Time to fix that.

I found my presses are off because I've been screaming up my start position. I've been focusing too much on elbows forward, turning it into a sort of half-assed clean rack. This explains the shaky progress on this lift. I've had the idea all wrong for the starting position, and need to keep my forearms more vertical while keeping the elbows in front of bar.

Chins were shitty and it's probably due to the very large calorie deficit I've been working on.

[Mr.City]

Still on RLF. BW is around 225 lbs or so.

SQ: 305x5, 335x1
BP: 215x5, 230x1
DL: 135 5x2, 225x5, 315x1, 330x0

SQ: Focused on maintaining a hard arch all the way through. 305 felt rough on reps 4 and 5 and it felt like my chest was caving in on those last two. I'm not sure. I may out of cut off the 335 a tad high. I need to record myself again.

BP: Easy. I can't really say much else.

DL: Way too much volume on warm ups. Also, I rounded my back on the 315. This is due to an improper starting position. I made the silly mistake of not putting my shoulder over the bar, instead I had my shoulders behind the bar. I'm not sure why I stalled on 330 though. Could the squatting be too much in addition to the deadlift or was the volume too much during this massive calorie deficit?

So far, with the exception of my deadlifts, my strength is still holding.

[kunnar]

I don't believe that squatting and/or deadlift warm-up volume was too high, calorie deficit or not. I saw from youtube that you squat deep, suspect that something must be wrong with your deadlift form. Normally one should deadlift more than squat. Put your deadlift video to Technique subsection in this forum, maybe somebody can help you.

[misspelledgeoff]

Nice work City!


Still on RLF. BW is around 225 lbs or so.

[Gottatri2lift]

how is RLF regarding hunger and irrtability? Your lifts did not seem to suffer to badly?
For the warmups what percentage compared to your working weight are you doing? For squats, after the bar warmup, I am doing 20%, 40%, 60% of my working set before I was getting too close to my workset for deadlift (315x2 and then 365x5). Started to use a calculator and things have improved greatly.

[misspelledgeoff]

Yeah I'm curious about the irritability. that what worse than the hunger ofr me. No carbs = foul-ass mood for my body chemistry.

[Mr.City]

This diet's made angry as a motherfucker. I have seriously have had thoughts of beating people to death for the most mundane things that last day before a cheat meal. I guess that comes with the territory unfortunately.

As for my lifts, my 5RMs before RLF were

SQ: 320-315
BP:225
OHP:127.5
PC:155
DL:340

So far, I've managed to lift within 90-95% of my 5RM for my squat, clean, and bench. My deadlift stalled Monday for some odd reason. It might due to the fact that my warm up used much more volume than I normally use. Silly me for tinkering around with that while losing weight.

I've had some problems with my OHP, mostly due to numerous form issues (making the starting position to close to a hybrid clean rack position, bar not close enough to face, etc). What's odd is these were the two lifts I stalled on before the diet.

[Mr.City]

Well, I wanted to keep this diet up for about 2 weeks, maybe even 3, but I'm afraid I'll have to cut it short due to what appears to be the cold/flu. Nausea and fatigue have been hitting me pretty hard the last couple days, so best to err on the side of caution. Tomorrow would made it 14 straight days. Going to eat regularly today and see how I feel.

[Mr.City]

Friday's work out
SQ 305 5x3 (felt heavy)
OHP 124 5/4/3 (form issues)
Chins 1/1/1 (upper body lifts have suffered since the diet. Looks like I made a boo-boo)
Back ext, 10x1, 35 10x3

Monday
SQ 310 5x3( heavy yet easy)
BP 215 5x3 (on a deload til 225, heavy yet easy as well)
Chins: series of neg reps, thinking about getting a band, noticed some forearm fatigue after 5 negs or so

back ext: 10x1, 10 10x2, 25 lbs 10x3, tried to do behind the head back extensions. Definitely harder, but the weight kept sliding around. Back on doing all my back extensions and situps behind the head for now on.

[mcsquared]

Well, I wanted to keep this diet up for about 2 weeks, maybe even 3, but I'm afraid I'll have to cut it short due to what appears to be the cold/flu. Nausea and fatigue have been hitting me pretty hard the last couple days, so best to err on the side of caution. Tomorrow would made it 14 straight days. Going to eat regularly today and see how I feel.

Random question- how has your vitamin intake been during this period of dieting? You might be deficient in a couple of them, esp since you've still been doing work.

Definitely thinking of hopping on RFL in about a month, maybe two get ready for my AFPT test. Seems like you had a pretty good experience with it.

[Mr.City]

10 grams of fish oil tablets, a multivitamin, 6 calcium magnesium pills, 2-3 grams of vitamin C

[Gottatri2lift]

MORE VITAMINS!!! Most multivitamins are poor when it comes to the B complex. Also what about Vitamin D and E, I had to buy separate vitamins to ensure an adequate supply. Though if you are getting enough sun, Vit. D isn't such a big deal. I leave in Mystic, CT so I feel I need it.

Have you read Bill Starr's book, The Strongest Shall Survive, Gives a good breakdown on qty of vitamins required. What are you basing your intake on?

[misspelledgeoff]

are you ready to make the run to 450 now?

[Mr.City]

It's been on since Friday, Geoff.

Gotta: I do take B and E vitamins and I own those books. They are very good. That's my vitamin intake for when I was on RFL. I don't take B while on that diet since B has a tendency to upset an empty stomach.

[Gottatri2lift]

Oh, I thought that was all your vitamin intake, regardless of diet. Do you use tablets for B complex or something else (wheat germ). I am low on B complex and looking at an effective and cheap solution.

[Mr.City]

I use a B complex from CVS/walgreens.

[Mr.City]

SQ: 248 5x2 (light day)
OHP: 125 5/5/4
PC: 150 3x5

Press: I've been fucking around with my grip. First, I had the elbows too high and now I had them too low. I will get this shit.

PC: Been noticing some slack in my legs when I get into position. I noticed some fatigue creeping on the last sets where I racked the bar too low.

Not happy with either of these lifts. There will be a vid check soon.

[Mr.City]

SQ: 315 5x3
BP: 220 5/5/4
Pull-ups (grey band, 110 lbs) 6/6/4
incline back ext. 10x1, orange band (70 lbs) 10x3

SQ: Dumb ass. I'm paranoid about being too upright when I squat and forgot to hold a hard arch in my back. Set 2 felt like a nightmare. I tightened up for set 3, and it felt much easier. Lesson to learn: tightness is key if you don't want to stall.

BP: I hit a nasty stall at 227. Since then I've been loading back up, 5 lbs at a time. However, some of the corrections to my form involved controlling the bounce at the bottom and narrowing my grip a tad. I'm thinking that grip adjustment reduced my 5RM from 225 to somewhere around 217. I'm going back down to 217.5 next time and will microload my way back up, 2.5 lbs at time until it's time to load even less. I'm in no hurry

Pull-ups: I'm not sure if I'm getting full use of out the band since I wrapped it around the uprights in the rack (I do pull ups in the power rack since there is no other spot) I was thinking about wrapping it around the bar, but I'm paranoid that I would snap the band. Fuck it, let's try that next time and see what happens.

Back ext: I love using bands on back extensions. They're incredible. I need to place the band further away so I can get more stretch, and more tension, out of it.

[Mr.City]

I"m sick. Damn. I've been sick since Friday night. I attribute to overtraining after some friends wanted to goof around on the basketball court. Might see how I feel during today's warm ups and go from there.

Also, I'm going to start tracking my diet on this log to help stem the tide against this "my belly is getting too big nonsense." Also, it'll help keep me honest.

[Razor]

Vitamins are the ticket to the futute. I used to get sick 2-3 times a month b/c I spent so much time in airplanes and airports and never got enough rest or good food. I started Mega dosing vitamins and have been healthy ever since

[Mr.City]

I've been megadosing vitamin C lately, going for 2-4 grams a day. Since I've been sick, I've been taking 8-10 grams. I notice an improvement each day.

[Mr.City]

SQ: 320 5x3*
OHP: 125 5x3 (finally)
Chins: light band (70 lbs) 10/5/3/3
Back extensions: 10x1, Light band 10x3

SQ: I'm still sick. Warm ups felt easy but I felt fatigued afterward. The cold must be messing with my respiratory system. I had to rack the bar each set around rep 3-4, and then quickly finish the set.

First set, I felt like I was going to pass out around rep 4. It quickly passed.

Second set, I felt like I was going to shit myself around rep 3. (this cold has caused me some digestion problems.) Racked it and it passed after a few secs.

Third set, I felt like I couldn't breathe around rep 3. Racked it and it passed within a few secs.

Now, I'm not going to consider these full,official sets of 5. I'm going back to 320 Friday, however I've been focusing on keeping tight and 320 felt not too bad today. I foresee no problems Friday.

OHP: Easy, except for the tendency to get lightheaded easily. I chalk that up to the cold. I've been fucking myself bad form, and today I finally found the sweet spot. My setup's been rubbish. Now, I take proper grip width, squeeze the bar into my palms, walk forward until the bar over my front delts, rotate my elbows forward, and tighten up.

Chins: I'm hoping that excessive volume using the bands will cause my chins to improve. Let's see what a few weeks of this does to them.

Speaking of bands, they have been doing wonders for my back extensions.

[rjg91680]

Speaking of bands, they have been doing wonders for my back extensions.

How are you doing this? Are wrapping the band around the back of your hard and attaching it to something for resistance?

[Mr.City]

Yup. One end around me and the other around a 70 lb dumbbell.

[Mr.City]

Feel like shit from this cold. I'm afraid I'm skipping today's session. I tried training through it Monday, but it only made me feel like shit Tuesday.

[Mr.City]

SQ: (light) 255 5x2
BP: 217.5 5x3
DL: 340 5x1

SQ: Light, easy.

BP: Felt much more managable than 220. I guess my narrowing my grip cost me a few pounds. No matter.

DL: Forgot my camera, so form check unfortunately. Not sure if I'm keeping my back arched through out. However, 340 didn't felt too, except for the last rep, which I had some trouble locking out the very last half inch or so. I think it might be due to a soft back. Otherwise, not all that taxing.

[Mr.City]

Feeling like shit. The cold's back, or something is. I feel weak and tired. Hope this clears up by Monday.

[IWillLiveFreeOrDie]

Yeah, it is tough working out while you are sick. Nice bench and deadlift!

[Mr.City]

Was mentally and physically out of it today. I ate and slept like shit over the weekend and the cold remerged.

SQ: 320 5x3 (PR)
OHP: 127.5 4/5/4
Back: 10x1, (light band) 12x3
Pull ups: (normal band) 6, (light band) 3,4

SQ: felt like shit, but it was a PR. I felt out of it today. I just couldn't get mean at the weights and had a hard time keeping tight. I'm sure my back is going to be stiff tomorrow, and my quads are a little sore right now, but that might be due to the Rips shoes I've been lifting in. I'm debating going again for 320 or upping it to 325.

OHP: Same thing. I couldn't get mean, bar got away, and the weight shifted to my fingers. It's obviously form holding me back since 4/5/4 doesn't indicate fatigue.

Back: I love bands for inclined roman chair-esque structures. I have a theory that this strenuous back work is reducing the DOMS I feel from deadlifts.

Pulls: Had trouble doing one, so I got the bands out. I got 6 on the normal, so I switched to light. I would of done more sets, but people were asking to use the rack, and I had been hogging for it for the last 90 mins or so.

Livefree, thanks for the compliments.

[Mr.City]

SQ: (light) 255 5x2
BP: 220 5x3 (4,5,5)
PC: 155 3x5 (missed last rep on the last set)

SQ: Dumbass. SS says to look about 4-5 down in front of you while squat. I got into the habit at looking down between my feet. This is wrong because makes it hard to keep your chest up and maintain tightness. Fixed it on the set and noticed a big difference. I need to focus on really squeezing my back.

BP: Felt easy. I missed a rep on the first set because I was too close and kept hitting the upright. Taped myself and I noticed that I bring the bar down unevenly. I need to fix that.

PC: A mixed bag. The bar doesn't swing away from me, however I'm still too slow in rotating my elbows and I think my jump is lacking. Taped myself and there's going to be a video soon.

[PVC]

SQ: Dumbass. SS says to look about 4-5 down in front of you while squat. I got into the habit at looking down between my feet. This is wrong because makes it hard to keep your chest up and maintain tightness. Fixed it on the set and noticed a big difference. I need to focus on really squeezing my back.

(GASP!!!), THIS is my problem!!!! I finally understand why the bar keeps slipping from my back and why I'm getting elbow problems! I need to start looking more forward in the squat and focus on keeping my chest up!!!! Hallelujah!!!

Thanks Mr City.

[misspelledgeoff]

Great work on 320 City!

[Mr.City]

325 is going to be the real bitch. Thanks Geoff

[Sgsolberg]

Bullshit, you're gonna own 325. Just eat and sleep... you'll be good.

[Mr.City]

Here's a video of Wednesday's benching:http://www.youtube.com/watch?v=A12nHpO4a_w

Any comments appreciated. I seem to fidget too much, a habit I have with all of my lifts. I need to spread my legs out more as well. I also have an uneven extension.

[misspelledgeoff]

video is private

[Mr.City]

Fixed.

[Mr.City]

SQ: 325 5x3
OHP: 127.5 5/4/5
Back ext.: 10x1, (light band, 70lbs) 12x3
Chins: 1x6, (light band) 5/4

SQ: I taped my squat so there's going to be video soon. Spinal eretors felt tired after last set. Felt hard today.

OHP: Taped these too. It's form problem, because they got from feeling easy to suddenly missing a rep. I'm not keeping tight enough. My chest fall and I hyperextend my back in a few. My back's sore right now. I'm nursing with some Marker's Mark right now though.

Chins: Right elbow area feels a tad off. Not much else to say. Might add weighted situps in next week. The press issue is making paranoid that my abs aren't strong enough.

[misspelledgeoff]

great work City.

[misspelledgeoff]

CaptainSuckySuck, you would probably benefit from some more tightness. I've kind of dialed this in on my bench over the last few months. I arch the shit out of my back and then drive my feet against the floor to mantain the arch. Then I flex my big, bulky, beachball of an arse. The keeps me from wiggling and seems to really help me drive the weight.


Here's a video of Wednesday's benching:http://www.youtube.com/watch?v=A12nHpO4a_w

Any comments appreciated. I seem to fidget too much, a habit I have with all of my lifts. I need to spread my legs out more as well. I also have an uneven extension.

[Mr.City]

Thanks, Geoff.

And here's Friday's Squat and press

http://www.youtube.com/watch?v=3oEgf6M1_yQ

http://www.youtube.com/watch?v=CW-y27z-btw

Big problems on press, especially with getting an even grip.

[PVC]

Have you tried holding your breath for the entire set on the press? It really keeps you tight. It can also make you black out if you're not careful.

[Mr.City]

I'll have to try that a set. I've noticed that my inner elbow joint( the part that faces me) is uncomfortable when I lock it out or do a curling motion with it. The joint is also making an clicking/grinding nose when I move it. I hope it gets better.

[PVC]

That sucks about your elbow.

If you're going to try holding a breath for the entire set, make sure that you take your huge deep breath right before you take the bar out of the rack, and use that breath for your set. When you take the bar out of the rack it feels very uncomfortable to have your lungs that full, and you'll be tempted to breathe out and take another breath before you start your set. However, if you do this you'll run out of air by the last rep since the breath you take when the bar is sitting on your shoulders is not going to be as voluminous as the breath you take before the bar is sitting on your shoulders.

Hope that helps, good luck.

[misspelledgeoff]

Yes this helps immensely. I've been experimenting with holding my breath for the entire set on bench and press. Before that I would hold it for the first three reps then take quick breaths after reps three and four.

Also City, you probably know this already but your right forearm is not vertical in your press. Your left forearm appears to be vertical. If you narrow your grip a bit that might solve it. I find a narrow grip substantially increases tightness at the bottom and thus allows you to use a more powerful stretch reflex (if you are breathing at the top that is).

sorry for all the unsolicited advice.


Have you tried holding your breath for the entire set on the press? It really keeps you tight. It can also make you black out if you're not careful.

[Mr.City]

Don't be sorry. I appreciate any advice any given to me on this board.

[Mr.City]

SQ: 330 5/3/5
BP: 222.5 4/4/4
Back ext: 10x1, 10 lbs 10x1, 15 10x2

SQ: I failed the second set because I was standing to the right too much and bounce the plate off the safety bar. I should mention that I'm working out in a little hole in the wall fitness center near my house during spring break. I could of got all 5...I think. My squats are developing a certain pattern to them now; reps 4 and 5 become scary grinds out of the bottom, especially rep 5.

BP: I can't bench at this place. My arms are too short for a regular bench. In order to grab the weight, I have to relax my upper back. The reps don't feel hard til rep 4.

The ironic part about going to this gym was that I did it since i wanted to make progress back home, however I don't think I'll make much here. New gyms usually throw me off for some reason.

[GripAU]

Dude my squats are becoming a grind on rep 4 and especially rep 5. I'm screaming at myself in my head to get 5 in. I think when squats get like this it's great for mental health.

[GripAU]

Dude my squats are becoming a grind on rep 4 and especially rep 5. I'm screaming at myself in my head to get 5 in. I think when squats get like this it's great for mental health.

[JStrong]

Mr City,

Just want to say that your log has really inspired me for SS. You made me want to get at least 3 wheels on my deads.

sounds way cheesier than I mean it, but there you go.

[Mr.City]

Thanks for the kind words.

[Mr.City]

Friday's workout

Weird week. I could only work out twice last week.

SQ: (light) 265 5x2 (missed reps)
OHP: 130 5x3 (no reps)
DL: 350 5x1 (no reps)

This was a bad one. I'm chalking this one up to poor diet and lack of sleep. I've recently found my stepdad has a tumor in his colon the day before, so things have been rocky. I've been back home and have been used to the dining hall. Ate like shit and slept like shit, which caused to perform like shit in the gym. I can't screw around with recovery at this stage of the game since I need to keep myself recovered for squats. I think squatting is the thing that makes or breaks my performance due to the weight and the frequency been used with them.

[misspelledgeoff]

I'm real sorry to hear about your stepdad. I hope treatment goes well.

[Mr.City]

Thanks. Today's workout went like shit. The warm up sets felt iffy, and I squeezed out 2 reps at 330 before calling it quits. I've felt tired and achy all day, and I didn't have drive to go through with it today. I even feel like sleeping right now. I had a rough time sleeping last night.

Update: Back's sore as a motherfucker and my legs feel beat up. This is only from 2 reps at 330 lbs, mind you. The sore back part is puzzling since I'm sure I held tight on each rep.

[Mr.City]

SQ: (light) 265 5x2
BP: 222.5 5x3 (5/5/4)
PC: 155 3x5

SQ: I think I'm getting the hang of the bounce. Check out the video below.

BP: Bar felt it was going all over the place. It didn't feel too bad, however I cut the rest time between set 2 and 3, resulting in a missed rep. I'll get it next time.

PC: Looked like shit. Any advice welcomed.

Squat: http://www.youtube.com/watch?v=7orKAKH2k7o
Cleans: http://www.youtube.com/watch?v=pN4vLb7fGno

[Mr.City]

SQ: 330 5x3
OHP: 130 5x3 (2/5/3)
back ext.: 10x1, (light band -70 lbs-) 10x3
Pull ups: (orange band) 3/4/3/3/2

SQ: First set felt easy due to my getting a hang of the bounce. In fact, I cut the rest time in between sets a bit since I was feeling so good. Sets 2 and 3 were tiring and rough though. Set 3 had the hardest time with the bounce since my mind was more on staying tight.

OHP: Big time technique problems, as shown by the reps. I think I know what it is though. I'm not keeping my forearms tight enough, which comprises my standing position and only exaggerates it when I try to bounce off of the bottom. I experimented with tighter forearms during a few back off sets of 115. It felt much better.

Assistance works: I love back extensions. Pull ups felt rough, and I could definitely feel strain in my lats. I experienced with a few cleans at 135 to practice form. Felt and looked better thanks to the advice I got in my form check thread.

[misspelledgeoff]

Awesome work on 330 Corey. You will beat me to 450 yet.

[Mr.City]

We will see. What's exciting about SS at this level is that you can hit a stall at anytime. I never thought about going beyond 3 plates when I was still squatting in the mid to upper 200s. Thanks, Geoff. How's the diet coming along?

[Mr.City]

SQ: 335 5x3
BP: 222.5 5x3
Pull ups: (orange band) 5,3,4,3,2
Back ext: 10x1, (orange band) 10x3

SQ: I'm noticing a trend; first set is easy and then it all goes down hill. I'm really getting the hand of the bounce, but my back gets stiff after all 3 sets and I noticed an ache in my knees. Could my knees be coming forward. The ache didn't last long and was only around the time that I benched.

BP: Finally got it. I had a scary rep on the 2nd set where I bounced the right side of the bar off the safety hooks and lost tightness in my upper back. It was a slow and scary grind to lockout. 2 plates here I come.

Side note: there's more I want to type but squatting is beating the living fuck out of me. I feel tired and disoriented, very similar to a mild beer buzz. I wonder if this is a signal that the end is near? If I can hold for another week, I'll be squatting 345, 1.5 times my bodyweight, for sets of across.

[tamiki]

PC: Looked like shit. Any advice welcomed.

Cleans: http://www.youtube.com/watch?v=pN4vLb7fGno

I'm not knowledgeable by any stretch of the imagination, but I think it is possible for you to bend your knees more when you are catching the bar.

It looks like you're getting your knees out of the way on the first part of the pull, and the bar is grazing your thighs on the second part of the pull. Shoulders seem to be in front of or at least over the bar, and it seems your arms are straight until the bar gets to your hips. All good things.

The angle the back makes with the floor should stay the same (and still arched) as you pull from the floor to the bottom of the knee. Only then, should it start increasing. It's hard to tell from your video. Also, I was taught to set up with my hips a lot lower but that's just how I was taught.

Re: explosion - the bar seems to be moving kind of slow for the amount you squat. But that's just a useless observation.

[Mr.City]

Thanks, Tamiki. Am I starting the explosion too soon? As for the squat/clean ratio, I'm fairly certain that technique issues are holding me back.

[tamiki]

My inexperienced/untrained eye I would say you are starting around the upper thigh instead of the hip - where it should be. But I really don't know what I'm talking about.

I can't speak for consistency, but that's what it looks like with your sweat pants and long shirt on in the video around the 2 minute mark.

My coach has me work on the first pull (floor to knee) and second pull (knee to hip) separately.

Have you tried doing some clean pulls? You may want to experiment doing clean pulls from the knee as the first set or two. And then the last 3 or 4 sets being actual cleans from the floor.

It is hard to focus on it all when you do it all at once. There is a lot of shit going on.

[tamiki]

My inexperienced/untrained eye I would say you are starting around the upper thigh instead of the hip - where it should be. But I really don't know what I'm talking about.

It's actually not the hip. I'm just retarded. This Rippetoe clip might help:

http://www.youtube.com/watch?v=6tXcS0Xp1aE

[Mr.City]

SQ: (Light) 268 5x2
OHP: 130 5x3 (3/3/3)
DL: 350 5x1 (0)

Terrible. My press hasn't moved in months and neither has my deadlift. What's going on here?

[misspelledgeoff]

WOW City. YOu are really making this linear thing work. Great job on the squats.


SQ: 335 5x3
BP: 222.5 5x3
Pull ups: (orange band) 5,3,4,3,2
Back ext: 10x1, (orange band) 10x3

SQ: I'm noticing a trend; first set is easy and then it all goes down hill. I'm really getting the hand of the bounce, but my back gets stiff after all 3 sets and I noticed an ache in my knees. Could my knees be coming forward. The ache didn't last long and was only around the time that I benched.

BP: Finally got it. I had a scary rep on the 2nd set where I bounced the right side of the bar off the safety hooks and lost tightness in my upper back. It was a slow and scary grind to lockout. 2 plates here I come.

Side note: there's more I want to type but squatting is beating the living fuck out of me. I feel tired and disoriented, very similar to a mild beer buzz. I wonder if this is a signal that the end is near? If I can hold for another week, I'll be squatting 345, 1.5 times my bodyweight, for sets of across.

[PVC]

SQ: 335 5x3
BP: 222.5 5x3
Pull ups: (orange band) 5,3,4,3,2
Back ext: 10x1, (orange band) 10x3

SQ: I'm noticing a trend; first set is easy and then it all goes down hill. I'm really getting the hand of the bounce, but my back gets stiff after all 3 sets and I noticed an ache in my knees. Could my knees be coming forward. The ache didn't last long and was only around the time that I benched.

For me, when my back gets stiff after a set of squats it means I went too low and my back rounded at the bottom.

Nice lifts by the way!

[K.Diesel]

Side note: there's more I want to type but squatting is beating the living fuck out of me. I feel tired and disoriented, very similar to a mild beer buzz. I wonder if this is a signal that the end is near? If I can hold for another week, I'll be squatting 345, 1.5 times my bodyweight, for sets of across.

I've felt like this earlier this week while running Smolov Jr. I don't know if my feeling was like beer buzz, but definitely tired and disoriented. I described it to my wife as feeling "shell-shocked", though I'm sure it's not literally like that. Anyway, I started eating and halfway through dinner, I was much more normal. Is your feeling something that is relieved with food/drink, or does it stick around?

[Mr.City]

I can't recall Diesel.

[Mr.City]

Weds Workout

SQ: (light) 268 5x2
Press: 130 5x3 (3/3/3)
DL: 350 5x1 (0)

Friday Workout:

Skipped due to feelings of fatigue

Monday:

SQ: 340 5x3 (3/2/X)
BP: 225 5x3 (5/5/4)
DE Deadlift: 225 3x5 (30-45 sec between sets)

SQ: Is this the end of linear squat progress? Not if I got anything to say about. Form felt shit and my mind was out of it. I went to the gym an hour later than I usually do.

BP: Lost tightness on each set, usually around the last rep. One of my feet actually left the ground on the last set. Pure shit. Need to get it together.

DE DL: Took the forum's advice and swapped PCs for DE deadlifts. I used the set/rep scheme for PCs and had a rest period of 30-45 secs between sets.

[Sami]

Nice work, keep going strong!

[Mr.City]

Thanks, Sami. I don't see things progressing nicely though. My press and deadlift are both stuck. My cleans suck dick. My chest is collapsing when I squat, and I lose tightness when I bench. I need to get my shit together.

Edit: Side note: my body weight is around the lower 230's (232-234), the same area it settled after the first couple weeks of SS. I find that interesting.

[kittenSmash]

Sounds like you need to make a push to 240 City.

[Mr.City]

Fuck that, I think it's time for a push for 260.

[kittenSmash]

Fuck that, I think it's time for a push for 260.

I like the way you think

[msingh]

I wouldnt change anything city, just wait till you feel better and your lifts should pick up by themselves. if you're stressed you'll lose strength very quickly, i think it's to do with hormones and shit.

[Mr.City]

I like Kittensmash's format, so I'm using it from here on

SQ: 45x10, 115x5,155x4,205x3, 270 5x2
OHP: 45x10, 65x4, 75x3, 85x2, 105x1, 130 3x5 (1/1/1/0/0)
Back extension: 10x1, (light band) 12x3
Pull ups: 1/1/1/1

SQ: looked like shit. For some reason, I was too upright and they looked like high bar squats. We can fix that.

OHP: I don't know anymore. What am I doing wrong here? I did 115 for a few back off sets and noticed a big difference in "cocking the hips" like Rip says in a few of the Crossfit vids. I just don't know what I'm doing wrong anymore. There's another guy at the gym who does SS and says that my one shoulder seems further back. I noticed in my press videos that one arm is shrugged higher than the other. Is something wrong my arms?

[kittenSmash]

Shoulder mobility issue?? Do you do shoulder dislocates when warming up?

[Mr.City]

I don't do em' right now, I might start to. It seems like my elbows always want to turn in, especially my right one. I should note that is this right elbow that is currently bothering me.

[PVC]

You squat the same amount on your light squat days that I'm doing for my heavy squat days. Makes me a sad panda :(

[Mr.City]

You'll get there. What's your press like?

[PVC]

It stalled at 125 lbs, and I've since reset it. I just did 115 yesterday, and I'm going to start microloading from here.

[Mr.City]

Side note: felt good today aside from the ass performance. It's gotten warmer out here and the sun is shining. My mood, before pressing, was good.

[Platus]

City, in regard to your post about your press stalling. Have you thought about starting intermediate programming for it? It looks like you've come a long way on SS, but maybe the linear gains are over for the press?


Fuck that, I think it's time for a push for 260. It's clearly not a nutrition problem. It might be a technique problem. Once technique is reworked, I'd say programming is the next culprit.

[Mr.City]

130 lbs for the press? How could it be so low? Surely, my limit must be higher than that. I haven't made 1 lb jumps yet.

[Platus]

130 lbs for the press? How could it be so low? Well, I pressed 170 SS style for a 1RM a couple of weeks ago. Yet, I had to reset my squats to 265 today. Go figure.


Surely, my limit must be higher than that. I haven't made 1 lb jumps yet. Well, there you go. That's one avenue you could try. I initially stalled out at around 120. Through microloading at 1lb I was able to keep going on linear 3x5 until around 130, but that included a reset when I stalled out at 125.

For my 2 cents, I wouldn't look at intermediate programming as a sign of your limitations. Rather, look at it as an exciting opportunity to make new progress - an opportunity that only comes after busting your ass on linear progression. For example, when I switched to TM, I went from 130x3x5 to 145x5x5 in about half the time it took me to inch my way from 120 to 130 via microloading on SS.

[Mr.City]

I don't know what I'm doing wrong with the press, and it's frustrating. I know something's off with the starting position. Not only that, but the deadlift issue is odd. It stalls at 350, but my squat still goes up?

[kunnar]

I think that you are not getting enough volume for press because you miss reps in work sets. Too low volume is why press is not going up. Just my opinion.

[Mr.City]

Well, shouldn't my bench progress on the bench and my pull/chin up work contribute anything? Also, considering my bodyweight, why I need more volume when plenty of other lifters here have made good progress on 5x3.

[msingh]

No, he's saying because you're not getting the full 3 sets of 5 reps, you're not getting enough volume. A good point.


The young Englishman started by military pressing 115 pounds three times a day, each time in five sets of three. That is forty-five daily reps! Every day he added a tiny washer to the bar; the jumps were so small that they totaled barely a pound a week. Get mini-plates or just improvise them out of metal wire or something similar

[mr blink]

In.

Great Progess so far, Old man =D .


Stop by my log sometime.

[Mr.City]

Welp, I've a long sit down to think about things. It occurs to me that as the weights are going up right now, gross technique errors are popping, which is the reason for my hamstrung progress. In addition, some of you older posters here may be aware of my discussing of loose skin after weight loss. I was a fat little kid and lost it all real fast, real wrong, and that damaged the elasticity of my skin as result. I've heard that reducing body fat can tighten the skin up so what, and so I'm going to be on RFL for about 4-6 weeks, and then see where I stand. I really don't want to pay lots of money to have surgeons slice off my flesh, so I'm going to do this the ghetto way. No progress for the next month or so, and that's fine. I need some time to work on technique.

[mr blink]

Welp, I've a long sit down to think about things. It occurs to me that as the weights are going up right now, gross technique errors are popping, which is the reason for my hamstrung progress. In addition, some of you older posters here may be aware of my discussing of loose skin after weight loss. I was a fat little kid and lost it all real fast, real wrong, and that damaged the elasticity of my skin as result. I've heard that reducing body fat can tighten the skin up so what, and so I'm going to be on RFL for about 4-6 weeks, and then see where I stand. I really don't want to pay lots of money to have surgeons slice off my flesh, so I'm going to do this the ghetto way. No progress for the next month or so, and that's fine. I need some time to work on technique.

are you going to cut down to hot abzz Mr.City?

i hope to god you dont.

[Mr.City]

Ah, the hot abs. No, Blink, I'm hoping that weight loss will reverse the deflated beach ball stomach look I have going on.

[mr blink]

Ah, the hot abs. No, Blink, I'm hoping that weight loss will reverse the deflated beach ball stomach look I have going on.

its not as bad as you make it sound is it?

[Mr.City]

I beg to differ. Link's not for the faint of heart

http://i42.tinypic.com/11a96o4.jpg

[mr blink]

I beg to differ. Link's not for the faint of heart

http://i42.tinypic.com/11a96o4.jpg

looks like you crash dieted more than anything. I did the same to 150lbs:

No abs at 6'1'' and 150 lbs made me angry.

http://i855.photobucket.com/albums/ab119/sushi362/DSC01219.jpg

[Mr.City]

That about 7 or so years ago, when I wanted to look the dudes on Men's Health with their surfer trunks and their six packs. I went from a shitty diet to a completely clean/starvation diet with lots of cardio. I weighed 270 lbs when I was 13 or so. I was very obese as a child.

If anything, I wouldn't mind having the torso in the linked picture. I don't care about abs, but I don't want a sagging gut.

[kittenSmash]

Hey City,
didn't you say the problem was because you lost weight too fast? Rapid Fat Loss is kind of a structured crash diet. Might not really help, but I don't know much about that.
Have you thought about doing carb cycling like Johnny Pain prescribes? It would let you keep building muscle while leaning out a bit. Maybe propose your question on his Q&A. Anyways, just rambling off ideas. I wish you success with whatever goal you choose.

[Locutus]

I'd ask Johnny Pain (and/or Lyle! :)) about skin elasticity.. they might know a thing or two about it.

[Mr.City]

Welp, the verdict is in: http://www.startingstrength.com/resources/forum/showthread.php?t=16164

Surgery's the only real way out of this. If you can't get good, at least I can be strong. Time to get back to work.

[kittenSmash]

Welp, the verdict is in: http://www.startingstrength.com/resources/forum/showthread.php?t=16164

Surgery's the only real way out of this. If you can't get good, at least I can be strong. Time to get back to work.

Now that you got that out of the way...260? I think putting some muscle on your frame will obviously fill out that skin. Hell, I wish I were 6'3" like you, I would go for 275. Doug Young.

[Mr.City]

I guess it's time to eat meat til full.

Edit: About to go to the gym. I'm going to try cutting my squats a tad higher. I feel I'm getting so low that I'm relaxing in the hole.

[Mr.City]

SQ: (light) 270 3x3
OHP: (deload) 115 3x5
DL: (deload) 315x3 (0)

I tried playing around with a narrower stance while squatting. My hip hurts now. OHP was very easy and I played around with my set up. Deadlift is fucked up. What's going on here? I'm regressing horribly

[fnet]

City, Is there a possibility some things outside the gym are affecting your training or your ability to recover? You were pretty candid a few weeks about some depression you were experiencing. Could this be what's affecting your lifting? If that's the case, there should be some services available to you on campus. Are you on any medication? Perhaps its only a temporary situation. Sometimes life gets in the way of training (course load, research deadlines, exams, women, etc.) Maybe its just a speed bump that you will eventually get over. Whatever the cause, I wish you luck.

[Mr.City]

Thansk, fnet, but I've been feeling better lately and have been seeing a counselor. The deadlift has been my worse lift for some reason. Back when I was doing 290 for a set 5, I failed the last rep, and the next time I went to a deadlift session, I couldn't do any. My deadlift strength only decayed.

I switched to deadlifting 3 times a months my deadlift skyrocked from 290 to 340. I was evening making 15 lb jumps. However, 350 is that hard stall again. Not only is it a stall, but my regress very quickly.

[Mr.City]

BW: 240.2

SQ: 340 5x3 (0/1/1)
BP: 225 5x3 (4/5/4)
Chins: 2/2/2

SQ: This is it I think. I deloaded and reset around 320. I got 15 more lbs out of it. I could reset and try again, but is it really worth it?

BP: First set: the spotter fucked with around the bar. Third set: I hit the hook up coming on the last rep grinding rep.

Chins: Elbow doesn't hurt anymore

You know, I've noticed that I haven't really progress in months on SS, and the numbers I have now don't seem that great for my body weight. I don't whether to switch to TM or deload, gain some weight, and go for one last run.

[DV]

Pretty decent numbers your putting up, so it MIGHT be that you have to programme weekly progress now.

However, I am wondering - how has your weigthgain been over the last say.. 2 weeks?

[misspelledgeoff]

TX Method, City. I got $100 on 100 pounds on your squat in the next 12 months. But you need to accept the facts that 1) SS has run it's course and 2) you still have a lot left in you with weekly programming.

[Sgsolberg]

I agree with the big fella, when it's run its course, it's run its course. Time to start thinking about how you want to approach weekly goals (starr method, TM, 5-3-1).

[Mr.City]

Welp, I guess you guys are right. I was on SS way before this log, so if I recall correctly, (my old log was a sheet on looseleaf paper on a ciipboad before buying a composition book) I was doing 185 for 5x3. I put 150lbs on my squat in a little under a year. I still think I can progress linearly on bench and press since I have yet to load those with 1 lb jumps yet.

Oh well, I gave it my best try.

Also, my BW is about 238 now. I suspect it's mostly water weight since I was around 234 around Monday. It's interesting I haven't got out of the 230 range while on SS. I started 240, lost around 10 lbs. I guess this debunks the myth stated by certain posters that the only to do SS is to get fat. The loose skin sucks since I'm fairly sure if I've gotten stronger while maintaining around the same body weight, then some body recomp had to happen.

[PVC]

I was on SS way before this log

Jesus christ City, you stubborn bastard. The novice phase typically only lasts for 3-9 months. You cock.

[Mr.City]

Yeah, I think I started July 09.

[Mr.City]

Have been eating like shit for the last couple for the last couple weeks. So hard to find something that's not all carbs. Going to keep a fitday account and look up some of Lyle McDonald's stuff to try reduce body fat or at least keep it in check as I progress.

Few concerns about my lifts. Deadlift is behind squat. However, I'm pretty sure I squat (see my vids for my depth) I f'ed up my deadlift progression by not lowing the frequency soon enough, and now have a dilemma: keep training the squat as it goes past the deadlift. I'm assuming that my squat, at max, won't go much higher than 330 on SS, and that's being idealistic. I like to think that I could get my deadlift up to 400 lbs on SS.

Called it

[PVC]

Have been eating like shit for the last couple for the last couple weeks. So hard to find something that's not all carbs. Going to keep a fitday account and look up some of Lyle McDonald's stuff to try reduce body fat or at least keep it in check as I progress.

Few concerns about my lifts. Deadlift is behind squat. However, I'm pretty sure I squat (see my vids for my depth) I f'ed up my deadlift progression by not lowing the frequency soon enough, and now have a dilemma: keep training the squat as it goes past the deadlift. I'm assuming that my squat, at max, won't go much higher than 330 on SS, and that's being idealistic. I like to think that I could get my deadlift up to 400 lbs on SS.

Called it

Well, part of it anyways. :D