GesD's Log

[GesD]

Hey guys,

Thanks for stopping by, here is a little background on myself.

Last year I started doing Starting Strength and lasted on the novice phase for about 5 months. My best numbers were: Squat 275, Deadlift 340, Bench Press 185, Press 125. However, towards the end I began to develop a sort of pinching pain in the left side of my hip where my femur meets my acetabulum everytime I squatted. It really didn't affect the deadlift because of the hip angle.

So, I went and took an MRI and everything checked out fine. The pain still didnt go away so I then I took an X-ray. The doc referred me to an orthopedic doctor. The ortho doc told me I had this condition called FAI, short for Femoral Acetabular Impingement. He basically told me that when I squat the head of the femur abnormally rubs in the joint causing excessive friction and in turn a pinching pain. Long story short he told me not to squat and take 6 months off from lifting.

From January of '09 I took off all the way up to this September. I started again on the novice and like a newb followed the ortho doc's advice of substituting the leg press for the squat. I also didn't powerclean and will be putting them back into the program asap.

Long Term Goals:
Weight - 220lbs Currently (198lbs, 6'0ft)

Squat - 495 lbs
Bench Press - 315 lbs
Overhead Press - 225 lbs
Deadlift - 585 lbs
Powerclean - 315lbs

What do you think of my goals? Should I be reaching for a higher bench press? Mind you that most of my goals were taken from PPST(1st ed.) and are in the range of an advanced to elite lifter.

[GesD]

Wednesday 9/9/09
Leg Press 335x3x5
Bench Press 140x3x5
Pull-Ups 9,8,5 3XF
Abs 80lbs 3x8

Friday 9/11/09
Leg Press 345x3x5
Overhead Press 90x3x5
Deadlifts 198x1x5
Abs 90lbs 3x8

Monday 9/14/09
Leg Press 355x3x5
Bench Press 145x3x5
Chin-Ups 8,8,8 3XF
Abs 100lbs 3x8

Wednesday 9/16/09
Leg Press 365x3x5
Overhead Press 95x3x5
Deadlift 205x1x5
Abs 110x3x8

Friday 9/18/09
Leg Press 375x3x5
Bench Press 150x3x5
Pull-Ups 4,4,4 3XF
Abs 110x3x8

[GesD]

Monday 9/21/09
Leg Press 385x3x5
Overhead Press 100x3x5
Deadlift 225x1x5
Abs 120x3x8

Wednesday 9/23/09
Leg Press 395x3x5
Bench Press 155x3x5
Chin-Ups 10,10,9 3XF
Abs 130lbs 3x8

Friday 9/25/09
Leg Press 405x3x5
Overhead Press 105x3x5
Deadlift 240x1x5
Abs 140x3x8

Monday 9/28/09
Leg Press 415x3x5
Bench Press 160x3x5
Pull-Ups 5,5,5 3XF
Abs 145lbs 3x8

Wednesday 9/30/09
Leg Press 425x3x5
Overhead Press 107.5x3x5
Deadlift 255x1x5
Abs 150x3x8

Friday 10/2/09
Leg Press 435x3x5
Bench Press 162.5x3x5
Chin-Ups 11,10,9 3XF
Abs 80lbs 3x8

[GesD]

Monday 10/5/09
Leg Press 445x3x5
Overhead Press 110x3x5
Deadlift 270x1x5
Abs 80x3x8

Wednesday 10/7/09
Leg Press 455x3x5
Bench Press 165x3x5
Pull-Ups 6,5,5 3XF

Friday 10/9/09
Leg Press 465x3x5
Overhead Press 112.5x3x5
Deadlift 285x1x5
Abs 80x3x8

Monday 10/12/09
Leg Press 470x3x5
Bench Press 167.5x3x5
Chin-Ups 10,8,5 3XF
Abs 120lbs 3x8

Wednesday 10/14/09
Leg Press 475x3x5
Overhead Press 115x3x5
Deadlift 300x1x5

Friday 10/16/09
Leg Press 480x3x5
Bench Press 170x3x5
Pull-Ups 6,6,5 3XF
Abs 130lbs 3x8

[GesD]

Monday 10/19/09 (Weight 195)
Leg Press 485x3x5
Overhead Press 117.5x3x5
Deadlift 315x1x5

Wednesday 10/21/09
Leg Press 490x3x5
Bench Press 172.5x3x5
Chin-Ups 10,8,5.5 3XF

Friday 10/23/09
Leg Press 495x3x5
Overhead Press 120x3x5(5,5,4)
Deadlift 325x1x5

Monday 10/26/09 (Weight 195)
Leg Press 500x3x5
Bench Press 175x3x5
Pull-Ups 6,5.5,4.5, 3XF

Wednesday 10/28/09
Leg Press 505x3x5
Overhead Press 120x3x5
Deadlift 330x1x5

Friday 10/30/09
Leg Press 510x3x5
Bench Press 177.5x3x5
Pull-Ups 7,5,5 3XF

[GesD]

Monday 11/2/09 (Weight 195)
Leg Press 515x3x5
Overhead Press 122.5x3x5
Deadlift 335x1x5

Wednesday 11/4/09
Sick

Friday 11/6/09
Leg Press 520x3x5
Bench Press 180x3x5(5,5,4)
Chin-Ups 11,8,5 3XF

Monday 11/9/09 (Weight 195)
Leg Press 525x3x5
Overhead Press 125x3x5(4,4,4)
Deadlift 340x1x5

Wednesday 11/11/09
Leg Press 530x3x5 (5,5,4)
Bench Press 175x3x5 (5,3,4)
Pull-Ups 6,5,5, 3XF

Friday 11/13/09
Leg Press 530x3x5
Overhead Press 125x3x5
Deadlift 345x1x5

[GesD]

Monday 11/16/09 (Weight 195)
Leg Press 535x3x5
Bench Press 180x3x5 (5,5,4.5)
Chin-Ups 11,8,5 3XF

Wednesday 11/18/09
Leg Press 540x3x5 (5,5,4,)
Overhead Press 127.5x3x5(4,3,3)
Deadlift 315x1x5 Just warmped up

Friday 11/20/09 (Decided I had of enough of Leg Press < Squats)
Squat 155x3x5
Bench Press 165x3x5
Pull-Ups 7,7,7, 3XF

Monday 11/23/09 (Weight 195)
Squat 165x3x5
Overhead Press 127.5x3x5(5,4,4)
Deadlift 350x1x5

Wednesday 11/25/09
Squat 175x3x5
Bench Press 170x3x5
Chin-Ups 12,10,8 3XF

Friday 11/27/09
Squat 185x3x5
Overhead Press 127.5x3x5
Deadlift 355x1x5

[GesD]

Monday 11/30/09 (Weight 198lbs)
Squat 195x3x5
Bench Press 175x3x5
Pull-Ups 7,5,5, 3XF

Wednesday 12/2/09
Squat 205x3x5
Overhead Press 130x3x5 (5,5,4)
Deadlift 360x1x5 (4)

Friday 12/4/09
Squat 215x3x5
Bench Press 177.5x3x5
Chin-Ups 11,7,5 3XF

Monday 12/7/09
Squat 225x3x5
Overhead Press 130x3x5 (5,5,4)
Deadlift 360x1x5

Wednesday 12/9/09
Squat 235x3x5
Bench Press 180x3x5
Pull-Ups(Wide) 7,6,5 3XF

Friday 12/11/09
Squat 245x3x5
Overhead Press 130x3x5
Powercleans 95x5x3

[GesD]

Hey guys,

I want to start incorporating Power Cleans again into the program. Do you think I should start doing them again this Friday and leave out the deadlifts. Then from there on out I'll alternate the Power Cleans and Deadlifts. Also, if I do this can I keep the Chins and Pulls alternating as well without it having any adverse effects.

Also, if you have any other comments and advice feel free I'm always open to discussion. If I can help any of you guys and gals also in anyway dont be a stranger!

Thank you for you time!

[K.Diesel]

Long Term Goals:
Weight - 220lbs Currently (198lbs, 6'0ft)

Squat - 495 lbs
Bench Press - 315 lbs
Overhead Press - 225 lbs
Deadlift - 585 lbs
Powerclean - 315lbs

What do you think of my goals? Should I be reaching for a higher bench press? Mind you that most of my goals were taken from PPST(1st ed.) and are in the range of an advanced to elite lifter.

Your goals are fine, as long as that's what you really want and you're not harming others in your pursuits. No one can tell you if they're good or bad. But as far as reaching for a higher bench, ask yourself this - once you hit 315, aren't you going to go for 320? If 315 seems like it's far from where you are, just keep it as a goal and when you hit it, set a new one. It's like money - if you do something and make $10,000, would you stop and say "I've made enough"? You'd probably keep doing it and make even more. Strength is the same way, IMO.

If you plan to compete (which I'm wondering because your current and goal weights are both weight class limits), you would be a decent 220 with those numbers if they're 1RM goals. If they're 3 x 5 goals, and you hit them, you would be a beast on the platform who would strike fear into the hearts of small children and metrosexual men. Either way, you'd be one strong dude. Best wishes, and I look forward to keeping up with your log.