Devil's SS log

[devilbones]

Okay I have been lurking here for a bit and going to the gym trying to 'get in the habit' of going. Today I am going to be starting day one. About me:
6'0"
202 lbs
24.7% bodyfat


Squats :
45x1x5
135x1x5
155x3x5

Bench:
45x1x5
135x1x5
155x3x5

DL:
95x1x5
135x1x5

I have also started eating paleo (not entirely, taking whey and casein) and will start running on off days.

[devilbones]

11/24/2010

Squats :
45x1x5
135x1x5
155x3x5

Overhead Press:
45x1x5
95x1x5
105x3x5

Back extensions:
bwx3x5

I wasn't feeling that great but I made myself go to the gym. Now I just gotta do it for Friday.

[devilbones]

Okay I started over a few days ago so I will start posting my progress again.

Tuesday 08/16/2011

Squat
45x5
95x5
115x5x3

Bench Press
45x5
65x5
115x5x3

Back Extensions
BW 12x3

[devilbones]

Wednesday 08/17/2011 (I forgot to skip a day and I paid for it with pain)

Squat
45x5
115x5
135x5x3

Press
45x5
65x5
75x5x3

Dead Lift
45x5
115x5
135x5x3

[devilbones]

Friday 08/19/2011

Squat
45x5
95x5
115x5
135x5x3

Bench Press
45x5
95x5
115x2
135x5

Back Extensions
BW 12x3

[devilbones]

Sunday 08/21/2011
Squat
45x5
95x5
115x5
140x5x3

Press
45x5
65x5
75x5
80x5x3

Dead Lift
135x5
155x5

[devilbones]

Tuesday 08/23/2011

Squat
45x5
95x5
115x5
145x5x3

Bench Press
45x5
95x5
135x5
140x5x3

Back Extensions
BW 12x3

[devilbones]

Thursday 08/25/2011

Squat
45x5
95x5
115x5
145x5x3 (Misread my log and didn't up the weight)

Press
45x5
65x5
95x5x3

Dead Lift
135x5
165x5

[devilbones]

Saturday 08/27/2011

Squat
45x5
135x5
155x5x3

Bench Press
45x5
135x5
145x5x3

Back Extensions
BWx12x3

[devilbones]

Monday 08/29/2011

Squat
45x5
95x5
115x5
160x5x3

Press
45x5
65x5
100x5x3


Dead Lift
135x5
175x5

[devilbones]

Wednesday 08/31/2011

Squat
45x5
135x5
165x5x3

Bench Press
45x5
65x5
135x5
150x5x3

Back Extensions
BWx12x3

[devilbones]

Friday 09/02/2011

Squat
45x5

135x5
170x5x3

Press
45x5
65x5
100x5
105x5x3


Dead Lift
135x5
185x5

[Regin Smidur]

Nice consistency so far, keep it up man! I would change up your warm up strategy a bit though, what I see is that your doing too little for the squat and too much for the press. For the squat try 45x5, 95x5, 115x3, 135x2, 170x3x5 or whatever your workset is. Don't let the jumps between warm up sets exceed fifty pounds. If your worried about blowing your wad on the warm-ups, don't. Warming up more thoroughly like this will improve your performance and decrease the risk of injury. For the press though, your doing a set of 5 with 5 pounds less than what your doing your worksets with. Thats too close in weight for too many reps. Consider something like 45x5, 65x3, 80x2, 100x3x5. The deadlift looks fine though as your lower back should still be warm from the squatting. Goodluck!

[devilbones]

Nice consistency so far, keep it up man! I would change up your warm up strategy a bit though, what I see is that your doing too little for the squat and too much for the press. For the squat try 45x5, 95x5, 115x3, 135x2, 170x3x5 or whatever your workset is. Don't let the jumps between warm up sets exceed fifty pounds. If your worried about blowing your wad on the warm-ups, don't. Warming up more thoroughly like this will improve your performance and decrease the risk of injury. For the press though, your doing a set of 5 with 5 pounds less than what your doing your worksets with. Thats too close in weight for too many reps. Consider something like 45x5, 65x3, 80x2, 100x3x5. The deadlift looks fine though as your lower back should still be warm from the squatting. Goodluck!

Awesome suggestions Regin Smidur! I changed my squat warmup and I felt way better and it didnt seem as hard. I have always been a bit afraid that if I do too much on the warmup I wont have the energy for the work sets. Thanks again for the tips, I really appreciate it. This is why I like this board so much.

Sunday 09/04/2011

Squat
45x5
95x5
115x3
135x2
175x5x3

Bench Press
45x5
95x5
135x3
155x5x3

Roman Chair Situp
I switched it up because the chair was hurting a bit
Body Weight x10x3

[devilbones]

Wednesday 09/07/2011

Squat
45x5
95x5
115x3
135x2
185x5x3

Press
45x5
65x5
95x5
105x5x3 (used the same as last week due to poor form, fixed)


Dead Lift
135x5
195x5

[devilbones]

Friday 09/09/2011

Squat
45x5
95x5
135x3
155x2
195x5x3

Bench Press
45x5
95x5
115x3
135x2
160x5x3

Roman Chair Situp
Body Weight x10x3

[devilbones]

Sunday 09/11/2011

Squat
45x5
135x5
155x3
205x5x3

Press
45x5
65x5
75x3
110x5x3


Dead Lift
135x5
215x5

[devilbones]

Tuesday 09//2011

Squat
45x5
95x5
135x3
210x5x3

Bench Press
45x5
95x5
135x2
165x5x3

Roman Chair Situp
Body Weight x10x3

[devilbones]

Saturday 09/17/2011

Squat
45x5
95x5
135x2
185x3
215x5x3

Press
45x5
65x5
95x3
115x5x3


Dead Lift
155x5
225x5

It feels really good to overhead press with 35# plates on the bar and two 45# Plates on the deadlift. Looking in the mirror I still think I look the same however I weigh about 4lbs more. I usually weigh myself as soon as I get up.

[devilbones]

Monday 09/19/2011

Squat
45x5
135x5
185x2
220x5x3

Bench Press
45x5
95x5
115x5
135x5
170x5x3

Roman Chair Situp
Body Weight x10x3

Chinups/Pullups
4,3,3

[devilbones]

Wednesday 09/21/2011

Squat
45x5
135x5
185x3
225x5x3

Press
45x5
65x5
115x3
120x5x3


Dead Lift
115x5
235x5

Every workout it seems like there is no way that I am going to be able to complete the next workout, but I have just enough gas in the tank to get it done. I am really motivated and am very satisfied with my progression thus far.

[jkennedy]

I know what you mean, just keep on going. Thanks for stopping by my thread.

[devilbones]

Friday 09/23/2011

Squat
45x5
135x5
185x3
230x5x3

Bench Press
45x5
95x5
135x5
175x5x3

Roman Chair Situp
Body Weight x10x3

Chinups/Pullups
4,3,2 (Believe it or not I used to do 20 dead-hang pullups, I also used to weigh 135.)

[siobhain]

Wednesday 09/21/2011

Every workout it seems like there is no way that I am going to be able to complete the next workout, but I have just enough gas in the tank to get it done. I am really motivated and am very satisfied with my progression thus far.

truth!

[skipbeat]

Killer progress man. I'll be following your every other day log from now on!

We are on the exact same level for bench/press, and close on the other lifts. No cleans? Unless your gym strictly doesn't allow them, there's no reason not to do them - I do them with big iron plates and lower it rather aggressively onto a few mats. From a vanity perspective - they really make your traps stick out.

It would be useful if you tracked your weight in this log, since you already measure it almost daily. It's part of the progression, right?

Anyways, congrats on the two big wheels, you are now an ATG squatting God amongst average gym patrons, hehe.

[devilbones]

Killer progress man. I'll be following your every other day log from now on!

We are on the exact same level for bench/press, and close on the other lifts. No cleans? Unless your gym strictly doesn't allow them, there's no reason not to do them - I do them with big iron plates and lower it rather aggressively onto a few mats. From a vanity perspective - they really make your traps stick out.

It would be useful if you tracked your weight in this log, since you already measure it almost daily. It's part of the progression, right?

Anyways, congrats on the two big wheels, you are now an ATG squatting God amongst average gym patrons, hehe.

Skipbeat,
Thanks for checking in here. The reason I cannot clean is my gym is in a tent in the middle of our living area and I work out at 3am. Most of the people are sleeping and get all pissy for making noise that late at night, so I have skipped them. I am going to be putting in a barbell row into the workout this week too. I will start putting my weight in too. I was 200 when I got here and I am up to 204.4 now. I have lost 2 inches on my waist right at my belly (I have a huge beer gut) and I have gained an inch on my legs. My weight is one of the things that I am curious about. I eat about 3000-5000 kcals/day depending on the day, however I am not sure where its going. Thanks for the compliments I will keep this as accurate and going as long as I can.

[devilbones]

Sunday 09/25/2011

Squat
45x5
135x5
185x3
205x2
235x5x3

Press
45x5
65x5
115x5
125x5x2 and 125x2 (Missed the last three, am going to try to again in a few days)


Dead Lift
135x5
245x5

[skipbeat]

EAT! Fuck calorie counting and all that shit, GOMAD + assloads of food is the way to go. I just smashed 125 for press and it was a 10lb jump, I'm really pumped at the moment so sorry if I come across as a huge dick (im compensating for the lack of blood flow in that area). I have really long arms and the press has always been my favorite but shittiest lift (well maybe the bench is now).

I have a little belly as well, I will take pictures if you want (no homo), it shouldn't stop you from achieving VIKING STATUS.

A thread that has helped me so much words can't explain:

http://startingstrength.com/resources/forum/showthread.php?t=12212&

It applies to us, even though I definately didn't start off "skinny". Very motivational. Wish you the best of luck!

[hamworld05]

Fuck, I wish my squat was as good ass yours.

[devilbones]

I have a video that I took on my last set, however I have no way to upload it. Thanks for the compliments, I started about six weeks ago at 135. I am going to go for as long as it lasts and then move on to an intermediate program.

[hamworld05]

I have a video that I took on my last set, however I have no way to upload it. Thanks for the compliments, I started about six weeks ago at 135. I am going to go for as long as it lasts and then move on to an intermediate program.

Good luck, man.

[devilbones]

Tuesday 09/27/2011

Squat
45x5
135x5
2055x3
240x5x3

Bench Press
45x5
135x3
155x2
175x5x3 (I didnt look at my log and did the same weight again. It was pretty easy even though I had severe pain in my triceps and adductor).

I didnt do any more after that, my legs and arms hurt really bad. I came back and took some advil and now the pain is gone. I am going to take a bit more time stretching and warming up now the weights are starting to get heavy.

[skipbeat]

do you have any past injuries? or is SS just beating up your joints?

[devilbones]

No past injuries. The other day I slept with my arms folded and I was pressed up against the wall. When I woke my arms were still folded on my chest and it hurt to move them. The pain returned this evening while lifting. The advil made it go away, I think I need to stretch out a bit more on my days off. I wish I had a way to upload my videos I want to get my form checked out. I believe that my legs arent as wide as they should be but I dont think its affecting my lifts.

[skipbeat]

sounds like a rough night sleeping with a fat chick that took up the whole bed. couldn't resist, sorry..

i have a weird nerve in my left elbow that needs some pretty funny-looking stretching to put back in it's place everytime I lift. i basically do elbow dislocations in both directions while massaging it with the other hand until it stops feeling weird (or else it hurts a ton when I press or bench). thank god i train in the garage now where anything goes (i squat in my boxers quite regularly)

anyways back to you: i recommend shoulder dislocations, hanging from a chinup bar and twisting (my back always needs a few cracks), some squats if you need to. if you ever feel tight or not warm enough, do an extra warmup set or two. I always do two with the bar for squats and slap either a 25 or a plate on depending on how warm i am (aka how much time i spent dancing around in my underwear), and then build up normally.

[devilbones]

Thursday 09/29/2011

Squat
45x5
135x5
205x3
245x5x3

Press
45x5
65x5
115x5x3

Dead Lift
135x5
250x5

Watched the SS video today to ensure that my form was correct for all of the exercises that I was doing today. I noticed a few things that I was leaving out on my DL that really helped out. I had the foot placement right but I was adjusting my hips and bending my knees first. In my corrected form I bent at the hips and grasped the bar, moved my shins towards the bar and lifted my chest to get the correct position. I was able to pull straight up and it felt much better. It was still really heavy but I am liking this exercise and the OHP more and more each time.

[burnsco]

any other tips for deadlift and OHP? I'm having a bit of trouble with both.

[devilbones]

Do you have the SS video? I think that helped alot with the OHP and the DL. For the OHP make sure that you are setup correctly at the bottom and then great big breath and press to the top. All others will start from the top, big breath and bounce out of the armpit. The deadlift is really easy, get your feet right bend at the waist and grab the bar. Adjust your hips so your shins touch the bar and just arch your back correctly. After that its a standing motion while keeping your arms locked out.

Monday 10/03/2011

Squat
45x5
135x5
185x5 (I didnt do anymore because my groin is still hurting. I am going to give it two more days of rest before going back and starting with some less weight).

Bench Press
45x5
95x5
135x5
185x5x3

Roman Chair
BWx12x3

[burnsco]

how far away from the shins do you have the bar when you start? in the book it says 1 - 3 inches. and on the board I saw Mark say only 1 inch and no more...

[devilbones]

I put my feet under the bar and its cutting my foot in half, about 2 inches. I bend at the waist and grab the bar. I then lower my butt pushing my shins to touch the bar and lift my chest. After that its just pull it off the floor.

[burnsco]

ok thanks man. ive been putting the bar about 3-4 inches away and havnt really paid attention to lifting the chest that much. i will have to re read SS and watch the dvd again.

[devilbones]

Wednesday 10/05/2011

Squat
45x5
135x5
185x5
225x2
250x5x3

Press
45x5
65x5
95x5
115x5
120x5x3

Dead Lift
135x5
260x5

[jkennedy]

Grats on the 250 squat. I have mini goals of +25 in squat so I am hoping for 225 in a couple more weeks. Keep up the great work.

[devilbones]

Grats on the 250 squat. I have mini goals of +25 in squat so I am hoping for 225 in a couple more weeks. Keep up the great work.

Thanks jkennedy! I was thinking about deloading a bit on the squat because of a sore groin muscle that I just cannot seem to heal. I took a few days off and did a little massaging if you know what I mean. I was thinking about going down about 25%-30% and see if I can go back up without the pain. Its just on the right side.

[devilbones]

Friday 10/07/2011

Squat
45x5
135x5
225x5
255x5x3 (I am going to reset 10% next time. Its getting too heavy and my form is starting to suffer).

Bench Press
45x5
95x5
135x3
190x5x3

[skipbeat]

Fuck resetting, soon you're gonna be benching more than you squat. Try incorporating a light day in the middle of the week, and deadlift on that day if they're getting slow too. It's helping me extremely with keeping my back and legs in usable order.

[devilbones]

Fuck resetting, soon you're gonna be benching more than you squat. Try incorporating a light day in the middle of the week, and deadlift on that day if they're getting slow too. It's helping me extremely with keeping my back and legs in usable order.

Do you think going to like 80% would be good for the light day? I like the idea of doing a bit less on the DL days. I might just take the entire weekend off too.

[burnsco]

too early for light days IMO.

are you doing an every other day schedule? if so switch to 3 days a week. and hows your diet going?

a mild reset might be a good option too.

[devilbones]

too early for light days IMO.

are you doing an every other day schedule? if so switch to 3 days a week. and hows your diet going?

a mild reset might be a good option too.

I am doing every other day. I am eating way too much food and I dont know if I should stop. I am at about 210 at 6' and probably about 20% body fat. I am trying to come down a bit. I really only pay attention to my protein intake because I need to eat at the chow hall for every meal. I was thinking about resetting 20-25%.

[skipbeat]

squat is always hard and form deteriorating, no point in resetting it all the time when it's already lagging behind. i've done the light day just once (this week) and i'm hooked, I don't feel as beaten as I usually do. I mean i'm a little drunk right now so not feeling my strongest.. but thats besides the point

I highly recommend light day. you're still increasing your squat by 40lbs/month, which is as much as the deadlift.

[devilbones]

Sunday 10/09/2011

Squat
45x5
135x5
185x2
260x5x3

Press
45x5
65x5
95x5
125x5x3

Dead Lift
135x5
225x5
275x5

Today I had an awesome workout. I think I finally got the hip thrust down to assist in my squats and my adductor no longer hurts. I went up in all my lifts and I feel really good about that. It must have been the two deserts that I had after dinner.

[devilbones]

Tuesday 10/11/2011

Squat
45x5
135x5
185x5
225x2
265x5x3 (This was a bit hard, but the last set was the easiest).

Bench Press
45x5
95x5
135x3
195x5x3

[devilbones]

Thursday 10/13/2011

Squat
45x5
135x5
185x5
225x5x3 Legs were hurting so I went a bit light.

Press
45x5
95x5.
135x5 (too heavy)
130x4x2 (I was smoked after 135 but it still felt good)

Dead Lift
135x5
280x5

I also skipped dinner and this was the first time that I did. I noticed that I had no energy. I wont be doing that again.

[devilbones]

Saturday 10/15/2011

Squat
45x5x2
95x5
115
135x5
225x3 (This is all that I did. I am going to take a week off of squats. They are really starting to hurt because I dont think my strained muscle has had a chance to heal properly.)


Bench Press
45x5
95x5
135x3
185x2
200x5x3

[jkennedy]

Hey DB grats on the 200 bench. Take care of the strain.
Jim

[devilbones]

Thanks Jim. I felt much better tonight but didnt do so well on my OHP.

Tuesday 10/18/2011
Squat
45x5
135x5
185x5
225x3
275x5x3

Press
45x5
65x5
115x5x3

Dead Lift
135x5
285x5

[devilbones]

Thursday 10/20/2011

Could not lift tonight. I did my warmups just fine however I could barely get 225 up. There was a new bar and its a bit bigger in diameter than the old one. I put 275 on and could not make it down. I switched the bar back to the old one and the same thing. After I was done I had zero energy. I tried to warmup with the bar on the BP but I was zapped. I had a very light dinner and last time I skipped dinner I had similar results with my lifts. I am going to rest tonight and try again tomorrow or the next day.

UPDATE:
I went back to the gym because I felt really guilty. I did my benches:

Bench Press
45x5
135x5
185x5
205x5x2 I did 4 reps on the last set. I could have pushed myself to do 5 however I was the only one in the gym and the flat bench had no safety. I know I can do it and I will next bench routine. Thanks for looking.

[devilbones]

Tuesday 10/25/2011

Squat
45x5
135x5
225x5x3

Press
45x5
65x5
115x5
125x5x3

Dead Lift
135x5
290x5

I think I am stuck on OHP. I can get 135 up for 5 but I cannot come close to doing another set. I am not sure if I should deload at this point or just drive on and work around it. I think I am going to be going to the gym every day now too. I am going to be doing the calves and some smaller muscles very light, just to do something I am getting really bored. I have noticed that taking about 2 days off between squat sessions is best for me though. I will keep everyone updated.

[jkennedy]

Hey DB,
Squats have been knocking the crap out of me too. I am thinking of dropping to 2 days a week or at least making Wed a light squat day. OP is very tough for me too, do you have fractional plates? I got some and may start using them on the OP. Almost at 300 for the Dead, keep up the good work.
Jim

[devilbones]

Thanks Jim. I did some benches today but because the Gym was packed I didnt have a chance to do squats.

Saturday 10/29/2011
Bench Press
45x5
95x5
105x5
135x5
185x5
210x5x3

I am going to try to go a bit later and finish up. I will update this post.

[devilbones]

I am going to be taking a break for a bit I think. I have developed tendonitis in my elbows, I think from not warming up properly. I am going to continue with other exercises, leg presses and light weight curls. Hopefully it shouldnt take more than a week to recover. Does anyone have any experience with elbow tendonitis?

[skipbeat]

Do a quick search on the forums, it's really common. I think you're supposed to take ibuprofen or something. Also, check your squat form, make sure no part of your forearm/hand is under the bar.

[devilbones]

Do a quick search on the forums, it's really common. I think you're supposed to take ibuprofen or something. Also, check your squat form, make sure no part of your forearm/hand is under the bar.

I think this is how it may have started. I corrected the form a while back but even when I do the empty bar I can feel the pain in my biceps and elbows. I am going to give it some rest and work on legs and very light weights.

[Regin Smidur]

High bar squats are much, much easier on the elbows than low bar, and might be a reasonable substitute until you heal. Front Squat + Romanian Deadlifts are another sub that might work.

[devilbones]

Thanks Regin. I will see what I can do with the RDL and HBS. I really appreciate the advice.

[devilbones]

Friday 11/04/2011

Squat
45x5
135x5
185x5
225x5
280x4, 280x3

Press
45x5
95x5
115x5
135x5

Dead Lift
135x5
225x5
295x5

I wasnt going to lift today but I went with a buddy and he checked my form. I got my arms in a good position for my squats and I only have mild irritation of my biceps. I am going to try to reset squats to 225 and work back up. I felt really good with my DL though.

[Regin Smidur]

Thanks Regin. I will see what I can do with the RDL and HBS. I really appreciate the advice.

No problem. I found this article and thought you might be interested:

http://www.diy-strengthtraining.com/bicep-pain-from-squatting-part2/

[devilbones]

Thanks again Regin. I just received a foam roller that I use on my back and I am going to try it out on my arms. My workout yesterday went really good, despite NOT getting all of my reps. I really appreciate it.

[devilbones]

Tuesday 11/08/2011

Squat
45x5
135x5
205x5
225x5x3


Press
45x5
65x5
115x5
135x5x2 (3) I missed two on the last set.

Dead Lift
135x5
225x5
300x5

I finally broke 300 on one of my lifts. Today is a good day. No tendonitis in my biceps either. I have been doing the foam roller on my arms and Advil. I am going to slowly get my squats back up. I want to break the 300 mark on those too. My legs are pretty solid and barely fit into my pants anymore.

[devilbones]

Friday 11/11/2011



Bench Press
45x5
105x5
135x5
195x5
215x5x3

I didnt do the squats because my arms wouldnt bend enough. I am going to try tomorrow. But I got my 215 on bench.

[devilbones]

I am sorry I missed a few days.

Sunday 11/13/2011

Squat
45x5
95x5
135x5
235x5x3

Overhead Press
45x5
95x5
115x5
135x4 (Wasnt feeling very good so I took off after the 4th one)

[devilbones]

Tuesday 11/15/2011

Squat
135x5
205x5
245x5x3

Bench Press
45x5
135x5 (Didnt have a spotter so I didnt try to go for gold)

[devilbones]

Thursday 11/17/2011

Squat
45x5
135x5
205x5
225x2
255x5x3

Overhead Press
45x5
95x5
115x3
135x5x3

Deadlift
135x5
225x2
305x5

[devilbones]

Monday 11/21/11

Bench Press
45x5
135x5x2
185x3
220x5
225x4
225x3

[skipbeat]

your bench is starting to dwarf you other lifts ;-P

[devilbones]

I reset my Squats because I had some tendonitis in my arm. I fixed my form up and now I am going back up. Sometimes when I go to the gym there are dudes curling in the squat rack so I have to take off. I am going to try to be a bit more consistent in the future.

[devilbones]

Thursday 11/24/2011

Squat
45x5
135x5
225x5
275x5x2 last set I only got 4

Overhead Press
45x5
95x5
115x3
140x5x3

Deadlift
135x5
225x3
315x5

I felt really good about my deadlifts tonight and it was really nice to put 3 plates on.

[devilbones]

Saturday 11/26/2011

Squat
45x5
135x5
185x5
225x5
280x5x2
280x4 (I could have gotten the last rep but didnt because I smoked a cigar and drank two NA beers before the gym).

Bench Press
45x5
135x3
205x3
I tried to get 225 again but couldnt budge it off. My spotter assisted me lifting it off, however I couldnt get one rep. I guess no beer and cigars before the gym.

[skipbeat]

280x4 (I could have gotten the last rep but didnt because I smoked a cigar and drank two NA beers before the gym).


lmfao what the fuck man. i just partied till 10 am, you dont need to drink BEFORE THE GYM! i usually have some wine at night, but not BEFORE THE GYM! priorities man!

and cigars fucking suck, smoke a real cigarette if you're going to do that bullshit. but dont do that.

[devilbones]

Monday 11/28/2011

Squat
45x5
135x5
185x5


Press
45x5
95x5
115x5
140x4
140x5
140x3

Dead Lift
135x5
225x3

I only slept for four hours last night and it really showed today in the gym. I am trying to get 300# on the bench by the end of January. I better get working.

[devilbones]

Our power was out last night so I had to wear my headlamp to the gym. I didnt have a spotter either so I just did light bench.

Friday 12/02/2011

Bench
45x5
95x5
135x5
185x5x3

[devilbones]

So I went to the gym today. I only had 4 hours of sleep, was up for 4 hours and then got 1 more hour. I have been dragging ass all day but forced myself to go to the gym. I didnt even do well enough to want to post. I warmed up on Squats, did a few OHP and decided that I am way too tired to even try. I did do 20 minutes on the treadmill which was pretty cool. I also weighed all of the weights and found that the bar I use is only 44lbs, the plates are 43. I have been screwed out of 5lbs my entire time. I have switched to other weights that are accurate so I should be good now. Tomorrow I am going to be getting about the same amount of sleep so I am going to take a day of rest. I was also wondering what is the downside to doing a day of squats, a day of OHP, DL; day of squats, day of bench and then repeating? I have way more energy when I do this.

[devilbones]

I went to the gym today and did a little bit. I also lowered the bar on my back during the squats and its so much easier. I only went up to 225.

Tuesday 12/06/2011

Bench Press
45x5
135x52
230x3
195x3x2

Squat
45x5
135x5
225x5x2

[skipbeat]

Bench Press

135x52


jesus fucking christ, you're an animal!!!

[devilbones]

LOL, Yeah I wanted to make sure that I got a good stretch and the juices flowing. Should be 135x5x2. :)

[devilbones]

Thursday 12/08/2011

Squat
45x5
135x5
225x5x3 (Was really easy, I dont know why I didnt go higher)

Overhead Press
45x5
115x5x3 (I reset a bit on these because my other weights were off by about 5lbs total. I am using the correct weights now).

Deadlift
135x5
225x3
315x4 (I think I did four but I may have got five. This is with the correct weight too. It was nice to see people at the gym watching me DL).

[devilbones]

Had a really weak night

Saturday 12/10/2011

Bench
45x5
95x5
135x5
185x5
225x3
185x5x2

[skipbeat]

once you're at 3 plates for anything people will stare at you heheh, feels like you're finally reaping the benefits. 2 plates on bench and bros secretly glare too (although I wouldn't know yet *cries*)

[devilbones]

Sunday 12/11/2011

Squat
45x5
135x5
225x3
245x5x3 (Things are starting to get a bit better, these felt really good. I got nice and deep and was able to knock them all out)

Overhead Press
45x5
95x5
115x5x3

This is all that I did tonight. I wanted to DL tonight but I was just drained. I have been barely eating twice a day. I dont know why but I have really lost my appetite. My work schedule changed so I miss breakfast and now I am drinking like six servings of protein per day but just getting two full meals in.

[devilbones]

Tuesday 12/13/2011

Bench Press
45x5
135x5x2
185x5
205x5x3

Deadlift
135x5
225x5

[devilbones]

I went to the gym tonight and wow have I lost a lot of strength. I have also lost about 17lbs.

Squat
45x5
135x5
225x5
295x1

OHP
45x5
95x5x3

Deadlift
135x5
225x3
320x1

I havent been digging the chow hall too much so I feel like crap all of the time and my stomach is constantly in knots. I am going to try my best the next 46 days that I am out here and when I get home I am going to hit it real hard again and try to get my bodyweight up to about 225-230. Hopefully my lifts will go up too. I just want to keep up the habit and hopefully set a few more PRs before I leave here.

[skipbeat]

you lost 17lbs in a week?

http://assets.diylol.com/hfs/911/eb6/49e/resized/what-the-fuck-meme-generator-what-the-fuck-am-i-reading-3255b3.jpg?1311759026.jpg

[devilbones]

I dont know what happened but my log is gone. I dont think I have updated it in a bit anyway. I am going to be leaving this god forsaken shithole in about 3 days. I should be home in just over 10. After that I am going to have a better diet and hopefully some good gains. Stay tuned...

[devilbones]

I am back in the US and plan on starting back up tonight. I am curious to see where I am at. Stay tuned...

[devilbones]

So I went to Planet Fitness with my wife tonight and good lord is all I have to say. I just did session with her, I am getting her on SS. I was able to Squat 225 still and I benched 185. I am going to keep a better log as we continue this week.

[devilbones]

Monday 03/12/2012

Squat
45x5
135x5
185x5
225x5x3

Bench
45x5
135x5
185x5x3

[devilbones]

Wednesday 03/14/2012

Squat
45x5
135x5
225x5x3

OHP
45x5
95x5
105x5x3

Deadlift
135x5
225x5

[devilbones]

Friday 03/16/2012

Bench
45x5
135x5
190x5x3

Monday 03/19/2012

Squat
45x5
135x5
185x5
235x5x3

OHP
45x5
65x5
95x5
135x3
115x2
115x5x2

Deadlift
135x5
235x5

[devilbones]

Wednesday 03/21/2012

Squat
45x5
135x5
185x5
245x5x3

Bench
45x5
135x5
185x5
200x5x3

[devilbones]

03/23/2012

Squat
45x5
135x5
185x5
255x5x3

OHP
45x5
95x5
120x5x3

Deadlift
135x5
245x5

[devilbones]

03/25/2012

Squat
45x5
135x5
185x5
265x2
260x3
260x5x2

[devilbones]

03/29/2012

Bench Press
45x5
135x5
185x5
205x5
90x10x2

Squat
45x5
135x5

[devilbones]

04/02/2012

Squat
135x5
185x5
225x3
265x2

OHP
45x5
95x5
115x5
125x5x3

Deadlift
135x5

[devilbones]

04/04/2012

Bench Press
45x5
135x5
185x5
205x5
205x4
205x2

Squat
45x5
135x5
225x5
135x5x3

[devilbones]

04/09/2012

Bench Press
65x5
75x5
135x5
185x5
205x5x3

Squat
65x5
135x5
185x5
225x5

[devilbones]

I am back and about to start back up. I have my own rack now, stay tuned.