Seriously, no yoke! Bahadur's really got a training log!

[Bahadur]

Everyone seems to be doing these logs, so I guess I'll jump in. I figure its a way to hold myself accountable in public, in a way my personal training notebook can't do.

So background is in order. I'm a 36 yo male, 5'11'', 200 lb. Fooled around with crappy body-building splits since I was 19 and never gained any muscular body weight. Discovered SS in summer 2009. Was progressing on it, but developed horrible shoulder pain from the LB position, so I proceeded w/o squats, working on my flexibility. Did ok.
Retried the LB squats about 5-6 months ago and aggressively stretched my shoulder. Didn't get the shoulder pain until I got to about 150lb, then it came back with a venegance. Decided to give up LB squats and do HB squats. No big deal, as I don't plan to enter a PL competition or anything....yet.

I will admit vanity is my main 'goal'. I want to be really muscular, but more importantly, I want to actually be able to move a lot of weight. I don't care about getting cut or abs, but at the same time, I don't want to look sloppy.

I'm doing a bastardized LP program. Essentially trying to increase my HB squats via LP, except more of a Texas method. The numbers are low, but I get knee pain from the HB. heard that 'older' trainees might benefit from less frequent squatting. So I'm doing HB squats with LP 1 workout, then front squats the following workout, then HB squats again.
Can't 'clean' because of crap inflexibility which prevents a decent rack position. I would hate to reverse curl a clean because I can't rack, so I do power snatches instead. I am trying to work on wrist flexibility, if anything to help with the rack for front squats.
Lastly, I want to fold in some hypertrophy work. Not a lot, but some.

My program I've been following the past 2 months looks like this:

Workout A
HB squat 5 x 3
Snatches 3 x 5
Hypertrophy work (either press or bench) 3 x 10-15 with no more than 2 min rest
Chins

Workout B
Fronts squats
Deadlift/Rack Pull
Weighted dips 5 x 4
Curls 3 x 10-15

Workout C
HB squats 5 x 3
Starr Shrugs
Hypertrophy work (the alternate movement of workout A)
Chins

I'll be frank; I want a massive yoke. Short term goal I set is to be about to HB squat 225 for reps by March, and drop my gut to a size 34 pant size (currently a 36).
Other goals are to be able to snatch at least 135 for reps. Keep pushing the deadlift to 400 lb.

[Bahadur]

Today's workout

HB Squat
210 x 5 x 3
These felt hard, but I notice the 'hard' part is the breathing- 1st 2 reps I can get in 1 breath. Thereafter I have to refill with air for each subsequent rep. I'm huffing and puffing by the 5th rep.

Snatches
100 x 3 x 5
I need to post a video one of these days. Not sure about my form (essentially I learned the movement via Rips 15 min video, as well as Staley's article on T-nation). Want to get some bumpers soon, if anything just to be able to pull from a slightly higher vantage point.

Bench
155 x 13, 11, 8

Chins
BW x 9, 10

Workout music. Old school Metallica, off Master of Puppets.

Overall, felt great. I think the squats are so damn psychological. I have to psyche myself up for every 'heavy' squat workout by watching a crapload of youtube videos of good squatters (like Pat Mendes).

[Mark E. Hurling]

Welcome to public scrutiny Bahadur. Good luck with your lifting and progress. But 36, older? Well I guess in the relative sense, but anyway, less frequency on the really big lifts like squats and deadlifts is probably a good idea for almost all of us but the real newbies. Glad you're here.

[Bahadur]

Welcome to public scrutiny Bahadur. Good luck with your lifting and progress. But 36, older? Well I guess in the relative sense, but anyway, less frequency on the really big lifts like squats and deadlifts is probably a good idea for almost all of us but the real newbies. Glad you're here.

Thanks, I'll be here all week! Try the veal!

Seriously, I guess 36 yo isn't really older, but compared to some of these whipper-snappers around here, it sure seems it. I remember being in my early 20's and being able to do all manner of jackassery and not have to pay the price. If only I had discovered this then, or heck, even learned that I need to eat A LOT OF PROTEIN while I was doing the Muscle&Fitness crap. I'd be ahead of the game.

[Mark E. Hurling]

You are truly a man of wisdom who has spoken the Truth. Weider & Co. have always been the spawn of the Evil One in their promulgation of bad information.

[MazdaMatt]

It seems to me that if you spread out your breathing you wouldn't be huffing and puffing on the fifth. There's no reason to do the first two in one breath. Take a quick "sip" of air at least.

[Bahadur]

12-29-2010

C2 Rower
1500M at ~50% tension: 11:01 minutes.

Treadmill at 5% incline and 3.5 mph for 15 minutes.

Just some light cardio today. No intervals at jumping rope as I am post-call today and exhausted. Plus I like doing the C2 rower. As others have stated, I feel it has some recuperative effects.

[Bahadur]

12-30-2010

Front Squats
warm-up sets
95 x 5 x 3
This is only the 2nd time I've ever done front squats, so I am starting low and gonna work up. Since I can't rack a clean, I have to do the dreaded crossed arm position to hold the bar. We shall see how that progresses once the weight gets heavier.


Weighted Dips
BW (200lb) + 37.5 lb x 5 x 4

Rack Pulls
Warm ups
315 x 4 x 2

Barbell Curls
85 x 13, 13
Rested 2 minutes between sets given this is for vanity/hypertrophy. It feels sinful doing this in the squat rack, but I can do whatever I want since its my garage!

The 315 lbs was all the weight I have. Seriously. When I purchased all my equipment off Craigslist, that's all that I bought at the time. However gonna pick up a pair of 45lbs tomorrow after work, from another Craigslister. May pick up more from the guy.

Workout music was Guided By Voices from The Best of Guided by Voices. Yeah, I know, best of albums are lame, but I was in a hurry.

[Bahadur]

Ugh. New Years Eve we went to our temple (a gurudwara, for those in the know) for midnight kirtan and fireworks. Didn't get back home until 2 AM. Woke up New Years Day at 7 AM (small kids, remember?). Kids are amazing....no matter what time they go to sleep (in this case, about 1 AM) they wake up like clock-work at 7 AM. So NYD was essentially WORSE than being post-call, so I didn't workout. Crap. Then today I went to work from 7A-2P, came home and had to watch the kids while wife worked out. Then she wanted to take the kids for dinner at a hibachi place. Didn't get home until 830, so missed another workout.
So it wouldn't be a complete wash, ended up going into the garage and doing some conditioning. Jump-rope tabata intervals, followed by a quick bike ride around the block and some stretching for the squats.

Don't want to sound like I'm making excuses, just got a little off track for the holiday. Plus side? Got some steak hibachi for dinner, and overall a good eating day with protein.

Back to a M/W/F lifting schedule this week. Tomorrow is 'heavy' squats. Never attempted 215 HB Squats, and a little nervous/excited.

[Ian Kovtunovich]

Dang it! I just replied to your last post, asking about how Sikh-y you are (knife-carrying, head-wrapping type of Sikh?), and commiserating about being a mid-30s parent with lifting scheduled around life, and kids being up early regardless of bedtime, and my internet connection hiccupped and I lost the whole thing. It was too long, anyway. Bottom line was hang in there and keep fitting in the lifting when you can, and don't worry about having a less than perfect schedule. Gains will come.

[Bahadur]

I guess I kind of Sikh-y. Turban wearing, big bearded sikh, but I don't carry a kirpan (personally, I hate when that is translated to 'dagger', as it is so often in Western literature. 'Dagger' makes me think of either druids sacrificing animals for the solstice, or something out of Temple of Doom). Besides, only the most orthodox Sikhs carry the kirpan; most less-orthodox carry a small symbolic one (usually like 1'') on a necklace

Its funny; you and I have eerily similar stats with regards to wgt, hgt, age and our upper body lifts (at least, I used to have those lifts when in the thick of my SS progression last year). I suspect we have the same, ahem, political leanings as well (in that we both support the Gabemla's People Liberation Movement, of course). Nice to know that someone with my 'frame' can squat heavy; now I have a moving target.

Kids can be a handful. I've got a 5 yr old (boy) and 2 girls (4 yo, and 7 MONTH old). As much as they can distract from workouts, they are the best. The make me glad I gave up my former life as a time-travelling rodeo clown and decided to settle down.

[Bahadur]

Ok gang, opening it to the crowd. What should I listen to tonight for my workout?

I hereby promise I will dutifully listen to whoever suggests an ALBUM of ANY artist for my garage workout. This assumes, of course, that said album/LP is available on Rhapsody.
I will then post my critique and review of it.

Open to any genre, with the exception of Top 40 garbage or any hip-hop. Suggesting LPs from those genres will get you subsequently placed on the "Ignore" list in addition to warranting a visit from the Gender-Reassignment Squad (unless you are all ready female).

[Ian Kovtunovich]

Ok gang, opening it to the crowd. What should I listen to tonight for my workout?

I hereby promise I will dutifully listen to whoever suggests an ALBUM of ANY artist for my garage workout. This assumes, of course, that said album/LP is available on Rhapsody.
I will then post my critique and review of it.

Open to any genre, with the exception of Top 40 garbage or any hip-hop. Suggesting LPs from those genres will get you subsequently placed on the "Ignore" list in addition to warranting a visit from the Gender-Reassignment Squad (unless you are all ready female).

Now you've done it!

Motorhead, Ace of Spades

[Bahadur]

WARNING: Today's log entry may contain excessive detail about bodily functions and may not be suitable for certain audiences. Discretion is advised.



Crap workout today. Missed the Saturday workout (see prior entries). Started to get sick this morning and didn't have access to my Zicam at work to help 'head it off'. Then I came home and had some explosive diarrhea (TMI?). Had to hit the can 6 times in the span of 45 minutes. Decided I absolutely cannot miss another workout, so after I was pretty sure I didn't have any more mucous-laden bowel movements in me, I hit the garage.

Squats
Warm ups
215 x 4, 3, 3
These sucked ass. To be fair, I've never put 215 on my back before. But I barely got the reps I got, and frankly was almost pancaked (hmmmmm.....pancakes) by the bar at the end of each 'set'. Very disappointing.

Starr Shrugs
Warm ups
245 x 5 x 4
(for snatch assistance and to get yoked). Starting low on these to ensure I'm really shrugging explosively.

Press
45 x 8
75 x 5
95 x 12, 10, 8 <------ 120 sec rest between sets for hypertrophy

Chins
BW x 11, 10

Squats are really a downer. I look at all these other workout logs and see people in the low 300's, and I'm nearly getting crushed at 215. Granted I'm doing HB squats, but I think I may need a sports psychologist as the weight, to be honest, freaks me out. Don't know why I'm having such a fucking hard time with this fucking lift.
Don't know what to do for Friday's workout. I guess I should go for 215 again and hope that it was a combination of the oncoming cold and diarrhea.

To the music review. Per Ian's suggestion, listened to Ace of Spades by Motorhead. Actually it was the Ace of Spades with bonus tracks. Excellent lifting material. Was familiar with Motorhead before because Metallica always listed them as a huge influence. Overall great LP and fond of "Shoot you in the Back" "Jailbait" and "Ace of Spades". This is definitely going into the rotation.

[Ian Kovtunovich]

To the music review. Per Ian's suggestion, listened to Ace of Spades by Motorhead. Actually it was the Ace of Spades with bonus tracks. Excellent lifting material. Was familiar with Motorhead before because Metallica always listed them as a huge influence. Overall great LP and fond of "Shoot you in the Back" "Jailbait" and "Ace of Spades". This is definitely going into the rotation.

Drag about your bowel distress, but at least you didn't shit your pants mid squat. (?) I went through a brief deadlift-related weight-fear period, where I was feeling like the weight was going to destroy me, or drag me through the floor straight to hell, or otherwise maim me. It just felt frighteningly heavy. A recent backoff period worked wonders, and I bested my previous PR slightly, and felt much better doing it, although I'm not quite sure why. I always find it useful to hit the book (or in your case, whatever HB squat info you can find), back off a little, get your rest, and ramp it back up. And really, I can't imagine having the runs was a good prelude to working out. Next go might be 100% better.

And, given the Metallica love, I have to say: Sikh and Destroy! Glad you liked the Motorhead, too. I haven't really listened to much of their stuff, and only own that album, but, damn--blistering, raw rock 'n' roll! They are coming to Portland pretty soon, and I'm gonna see them. After seeing AC/DC twice in the past couple years, I realized that it's imperative to see these rock legends while they're still around. There's a reason they're legends.

Also, I re-read the Greg Everett book's bit on squats. Apparently, the full-depth rebound is mostly quad, but you still get the stretch reflex from the quads. He mentions a three-part bounce (or a three-component bounce, I guess--not one that takes place in three separate stages): the stretch (myotatic) reflex, the physical rebound of your thighs and calves colliding, and the whip and rebound of the bar (obviously dependent on your use of an Oly bar with adequate whip). He also mentions that these factors are all highly variable from lifter to lifter; obviously if you have gigantor quads and calves, the physical collision of leg parts will prevent the maximal depth that would result in the most stretch reflex. And, if you're HB squatting 400 lbs, you're obviously going to get more bar-spring at the bottom than if you're squatting, say, 215. Anyway, there it is, FWIW, and good luck. I have a very hateful relationship with the power clean, so I feel your pain.

[Bahadur]

Past couple of days have been a disaster. Was coming down with a cold on Monday (resulting in a subpar outing) which has now blossomed into a full head cold with sinus congestion. I actually feel like complete shit today. Missed a workout yesterday because of general crappiness as well as family issues with the wife. Although I missed the workout, it was probably for the best as we had some issues we needed to resolve and I think we heard each other loud and clear.
I am hoping I can at least hit the garage tomorrow night and get something done. Even if its nothing earthshattering, just moving light weights would be good to 'grease the groove'. Then I can recuperate over the weekend. Needless to say, this is a set-back of sorts. I can justify it though by reminding myself that a lot of people had to take extended breaks over the holidays because they were off from "University" (hahaha.....crazy Canadians/Euro's can't just call it 'college'?) and I was pretty damn consistent over the break.

On the plus side, my Rogue bumper plates just arrived. Can't wait to snatch with those.

[Bahadur]

............and we're back!

First workout since I've been sick. Was going to workout at the end of last week but instead of getting over my cold, I got worse. Much worse. Chills, nightsweats, etc. I think my wife brought home a 2nd virus from work (she's an ER doctor and deals with this crap all day long), and it was a double whammy.
Still a little under the weather, but definetely well enough to workout. Given that I was sick, and had undereaten all of last week with limited recovery, I went easy and down on the weight.

Squats
warmups
190 x 5 x 3
these felt harder than they should have.

Weighted Dips
BW + 35lbs x 5 x 4

Snatches
Warmups
95 x 3 x 5
With the new Rogue bumpers! Finally a set of bumpers to pull with!

Curls
85 x 10, x 13

Squats were hard. Not sure what I should do for Friday (Wednesday will be front squats). Should I go to 200lbs, or just to 195lb? Keep in mind that I was attempting 215 last week at the front end of my cold.

Workout music was Sleep off their Sleep's Holy Mountain. Got introduced to them through High of Fire (which was formed I guess by former members of Sleep). Decent stoner rock.

[Bahadur]

1-12-2011

Front Squats
warmups
95 x 5 x 3
Went low again because of last weeks illness

Press
95 x 12, 10, 6
hypertrophy work, with limited rest

Rack Pulls
worked up to 300 x 5

Chins
BW x 8, 9

Overall weak effort but I chalk that up to trying to catch up from recent issues.
Got a pair of wrist straps for the rack pulls, and this screwed me up big-time. I've never used them before and I found my grip actually weaker. I attribute this to the fact that I was gripping a handful of cotton, instead of a metal bar. Of course, this is partly psychological as I can't believe it would make me weaker, but I was felt the bar slipping from my fingers repeatedly. Perhaps my grip is far weaker than I thought.

Workout music was 13th Floor Elevators from Psychedelic Circus. Funny story about them. My muscial tastes are somewhat unusual for an Indian, and more specifically, a punjabi. I hate dance music or hip/hop, and like obscure stuff and indie rock, something none of my brown breathern care for normally. One of my proudest moments as a father was when my then-1yr-old son immediately dropped his toy, stared at the screen, and stood in rapt attention as Your Gonna Miss Me When I'm Gone (by the 13th Floor Elevators) played during a Dell commerical. I practically screamed to my wife "He likes the same music I like!".

[Eric K]

...My muscial tastes are somewhat unusual for an Indian, and more specifically, a punjabi. I hate dance music or hip/hop, and like obscure stuff and indie rock, something none of my brown breathern care for normally. One of my proudest moments as a father was when my then-1yr-old son immediately dropped his toy, stared at the screen, and stood in rapt attention as Your Gonna Miss Me When I'm Gone (by the 13th Floor Elevators) played during a Dell commerical. I practically screamed to my wife "He likes the same music I like!".

Heh heh, stereotypes are funny.

I hope you recover from your illness soon, and congrats on the 1 yr old son, that's awesome.

[Bahadur]

Heh heh, stereotypes are funny.

I hope you recover from your illness soon, and congrats on the 1 yr old son, that's awesome.

Thanks, he's actually 5 now. And he has 2 younger sisters, 4 yr and 7 months. Needless to say, its a busy house.

And stereotypes are funny.

[Bahadur]

A little upset, as I missed several workouts last week due to social obligations I don't care to elaborate on. Had people popping in from out of town, other guests who came over late, plus social obligations at work. The upshot is that I killed any momentum I had from getting back into the groove from being sick the week before.
Was so frustrated that I contemplated giving up training completely (that, and HBBS are a bitch). I missed more workouts in the past 2 weeks than in the past 4-5 months. Embarrassed to admit it, but it took my wife bitching and needling me for about 45 minutes last night to push me back into the garage (being called a quitter by your wife will do that to you).

Squats
warmups
195lb x 5

Press
95 x 12, 11, 6

Starr Shrugs
225 x 5 x 4

Curls
85 x 12 x 2

Nothing to write home about, but whatever. Given how depressed I was about my training (and my impending failure at such a meager goal) I'm pleased I even worked out.

Music was a medley of Metallica, with a little Danzig mixed in.

[Bahadur]

1/19/2011

Front Squats
100 x 5 x 3

Weighted Dips
37.5lbs x 5 x 4

Deadlift
Warm-ups
295 x 5

Looking back on my log I realized that I hadn't deadlifted in over 1 month, so I didn't attempt to go up in weight. Really tried tweaking my form and opening up the knees 1st then the hips. Felt good....maybe I need to post a video.

Workout music was Black Flag's Everything Went Black. Decided to give them a second chance. I'm not a huge hard-core punk fan, but it was moderately enjoyable. Can't say it will be a regular in the rotation however.

[Bahadur]

1/22/2011

HBBS
warmup to 1 rep max
225!! PR for me!

Snatches
warmup
100 x 3 x 5

Chins
BW x 7, 8

I've never put 225 on my back before for a real HBBS deep squat before, and I needed to do it for the pyschological reasons. Quick workout as we have a function to go to tonight. The treat was my 5 yr son came and watched me snatch because "he wants to see Daddy strong". Since it was just him and his sister was inside with grandma, I let him watch (provided he sit far back). Gave me some oomph to nail the lifts.

Music was Black Rebel Motorcycle Club from Take Them On, On Your Own.

[Bahadur]

1/24/11

Front Squats
105 x 5 x 3

Weighted Dips
40 x 5 x 4

Starr Shrugs
245 x 5 x 4

Barbell curls
85 x 12 x 2

Dips starting to get hard. Then again, my calories and protein haven't been great this past week, as its been a busy week PLUS my folks were in town (and they aren't keen on eating alot of meat). They are big into working out, make no mistake, but much more into LDS crap. In fact, they gave me grief when they saw me downing a protein shake (picture my indian mother asking me if "I want to be a wrestler?"). Gonna up it now that we are back into the swing of things.

Listen to The Cult's Love. Great, great album.

[Bahadur]

1/26/11

Squats
200 x 5 x 3

Incline Press
95 x 12 x 3
Did this for hypertrophy work. Never tried these, so I started light

Rack Pulls
305 x 5
I'm using straps but either my grip sucks (and it does) and/or I don't know how to use straps. By the 2nd rep, I'm loosing grip on the bar bigtime, and it almost slips from my hands. I switched to a mix grip for the last 3 reps (not ideal, I know)

Chins
BW x 9, 10

My grip strength is awful. Perhaps I need to train it better, or get differnt straps (currently using the white cotton kinds). Wondering if people have good experience with Tyler Grips or Fat Gripz?

Music was all over the place. Started off with Pandora's Psychelic/Garage Station, then switched to a personal playlist with all kinds of gems, such as the one below:
http://www.youtube.com/watch?v=IZi4bm_LS6g

[RobCor]

You shouldn't need to use straps for 305. Do you have chalk?

If you need to use straps, look up Rip's barbell shrug video. He shows you how to use them.

[Bahadur]

May have to retry the double overhand grip with LOTS of chalk. To answer your question, I do have chalk, but I suspect my applying it is somewhat miserly.

[Bahadur]

Yesterday's workout

1/29/2011

Front Squats
105 x 5 x 3

Weighted dips
BW + 42.5lb x 5 x 4

Snatches
105 x 3 x 5

Curls
90 x 10 x 2

Missed 2 reps on snatches. I suspect that my form is waaaaay off. Need to take a video and rewatch Rip's tutorial. I think I'm not violently shrugging my traps like I need to, and that I'm definetely not squatting low during the catch.

Workout music was Queens of the Stone Age Rated R. I love old school psychedelica and garage rock, and every music recommendation service I know keeps 'telling me' that I need to check out this band so I finally, after a couple of years, gave in. I resisted for a while b/c they were a band that got a lot of radio airplay, so I thought how great can they be? Overall, not a bad LP. A bit too 'polished' for my tastes, but meh, I might listen to it again.

[Bahadur]

2/1/2011

HBBS
205 x 5 x 3

Starr Shrugs
255 x 5 x 4

Chins
Attempted a chin 'ladder'. 1st run was up to 3. 2nd run was almost up to 4 (1,2,3,3). 3rd set was just straight reps of 8 chins. This would put the total volume at 23 BW chins.

Don't know why I am so weak when it comes to squats. 205 was not pretty, and although I didn't videotape myself, I could tell the last 1-2 reps of each set were ugly. A lot of 'goodmorning' the weight up, as well as suspect depth. Ugh. I believe I am not eating enough protein. I wonder if I should even go for 210 next HBBS day, or if I should keep it at 205 until my form is better. I understand that a set of heavy squats will not be pretty and form may deteriorate, but 205 should not be considered heavy, esp. at a BW of 200lbs.

Worked out to Wolfmother's self-titled Wolfmother. Always a good listen.

[Bahadur]

2/3/2011

Front Squat
110 x 5 x 3

Weighted Dips
BW + 45 lb x 5 x 4
Feels great to get to 1 'wheel' for this, although now the weight is getting heavier. May have to dial down the sets so it doesn't interfere with recovery for the main lifts.

Deadlifts
Warmups
300 x 5

Reverse barbell curls
70 x 8 x 2
1st time doing these today. Deciding to switch up my vanity lifts.
The 3rd and 4th interphalageal joints on my right hand are very sore. Almost feels.....arthritic. Been going on for several weeks and affecting my grip. Wonder if I should prophylactically take some Vitamin I before I workout next time?

Listened to an impromptu playlist I created on the fly. A lot of classics like Zeppelin, 13th Floor Elevators, Valhalla, etc. Also this:

http://www.youtube.com/watch?v=cCQ11vwgcYE

[Bahadur]

Ok, didn't get a chance to write up yesterday's workout

2/6/2011

Squats
Warm ups
1 rep max of 230lb
135 x 10 for form practice

We had a busy day of a birthday party for a friend's kid, followed by a Super Bowl party. Throw in the fact that my wife wanted to work out before all these things as well, so I needed to do a quick workout; hence just a 1 rep max "heavy" day to keep everything fresh.

Snatches
105 x 3 x 5
Wanted to stay at this weight given missed reps last week; felt better PLUS I didn't miss any reps this time. Time to move up in weight next week.

Chins
Ladder of 1,2,3,3 and then 1,2,3,4. Followed that by 10 straight reps for a total volume of 29 reps.

Overall, felt good to go do it, as I almost pussed out completely given the time constraints and was tempted to skip the workout entirely.

[Bahadur]

Been absent for working out for the past 10 days due to being sick once again. Everyone in the house, from daddy to all 3 kids to mommy got sick with a nasty sore-throat cough. Tried to really maintain a high-protein diet during my illness to preserve strength per 70sbig.com, but I wasn't really able too.
Got back into the garage yesterday and wanted to just reset to 1 workout back, given the extended time off.

Front Squats
105 x 5 x 3

Weighted Dips
42.5 x 5 x 4

Starr Shrugs
245 x 5 x 4

Barbell Curls
85 x 11, 12

Felt MUCH better about how I felt than the previous time I was sick. Its a marathon, not a sprint, ya dig?
For my workout music I went waaaaay back into the way back machine. I never really cared too much for Black Sabbath growing up because what I knew of them was stuff that got radio airplay. Decided to listen to the stuff off their 1st 4 albums and skip over "Iron man" and "Paranoid". All I can say I now see what the fuss was about. "Sweet Leaf" and "Snowblind" are amazing, and definitely accounted for part of the good feeling I got working out again.

[Bahadur]

Ok, had 2 workouts. Posting the one from Saturday 1st

2/19/11
HBBS
185 x 5 x 3

Bench
1555 x 12 x 3
(hypertrophy work)

Deadlift
285 x 5

[Bahadur]

Today, Monday

2/21/11
Front Squat
105 x 5 x 3

Snatches
100 x 3 x 5

Weighted Dips
BW + 45 lb x 5 x 4

Barbell Curls
85 x 13 x 2

Listened to a Psychedelica radio station on my Sonos for working out: http://www.techwebsound.com/

Still starting from behind since the most recent illness.

On a more positive note, getting the wife into barbell training. She's wanted to give it a shot but the barbell was too heavy for her to start with so I went to Home Depot and made a 'barbell' out of 2" PVC piping and homemade collars. We did squats and press today; her depth isn't great but hey, its a work in progress.

[Carnivroar]

nice 1555 lb bench bro

[Bahadur]

nice 1555 lb bench bro

Thanks. I had got stuck at 155 lbs for a while, then deloaded and tried again, this time with microloading. Microloading not only got me past 155lbs but then past 1000 then to 1555lb!