Narvaez Family Starting Strength Log

[Tom Narvaez]

Current Progress as of 10/28/11:
Start, Current: 8/1/11 --> 10/28/11
Latest workout (10/28): http://www.youtube.com/watch?v=mPizXHwM1TE

Info:
Age: 20y/o
Height: 5'7"
Weight: 165lbs ---> 193lbs

Measurements:
9/25/11 ---> 10/31/11
Waist: 39.5" --> 38"
Neck: 16.5" --> 16.25"
Hips: 42" --> 42.75"
BF%: 26.3 --> 23.8 (Navy method estimate)
Shoulders: 50" --> 49.5"
Chest: 40.5" --> 40.75"
Thigh: 27.75" --> 27"
Upper Arm: 14.5" --> 15"
Calf: 14.5"
Forearm: 11"

Current PRs:
Squats : 205x5 ---> 367.5x5
Bench : 135x5 ---> 205x5
Deads : 225x5 ---> 365x5
Presses: 85x5 ---> 140x5
Cleans : 80x3 ---> 160x3
Pullups: 205x4 --> 217.5x5 (total weight)
Front Squat: 165
GHR: ?

Athletic Training History:
As a kid, I didn't play a single sport. The only athletic pursuit I seriously excelled in was wrestling. I never participated in any organized wrestling, but fucked around with guys on my middle school team and always held my own. As a sophomore in high school, I gained experience in performing the Squat, Bench, and Deadlift with poor form.

As a college freshmen, I did the "Starting Strength" program from bodybuilding.com without cleans, with only slightly better form, and while "cutting". I dropped Starting Strength and competed in grappling and trained all the various aspects of MMA soon after. During this time, I was able to "achieve" a 285lbsx5 "thighs parallel" type of squat at a body weight of about ~145lbs.

About a year ago, I had accumulated a litany of injuries participating in MMA. Most of these probably occurred because I was ALWAYS trying to "cut" weight. Anyways, I strained one of the major ligaments in my knee during training. About the same time, I ended up moving out. Because of the injury and a new, tighter budget, I dropped MMA.

During the ensuing year, the only physical activities I participated in were semi-frequent pick-up basketball games and random grappling matches that occurred because my friends wanted to "train UFC" with me.

Goals:
My goal is to get as strong and powerful as I can. Simply put, I'd like to participate in both powerlifting and weightlifting at one point or another.

Current Run on SS:
I started a new run of linear progression on August 1st, 2011. I was (am) determined to do it by the book this time. I have been drinking a GOMAD (whole) and sleeping 9 hours religiously. My biggest mistake has been waiting six weeks to add Power Cleans to the program.

9/25: I'm moving to an every-other-day training schedule. I feel like my pressing movements will greatly benefit from this and it will give me an opportunity to progress my cleans more quickly. I also expect better nutrient partitioning. I'm switching up my diet as well. I'm moving to skim milk instead of whole milk. On my off-days, I'm going to consume as few carbs as possible (besides the milk) and eat as much lean and fatty meats as I can get my hands on. On my workout days, I'm more or less going to eat a ton of carbs, which sort of translates to whatever I want. I'm going to try to keep the fat as low as possible on this day (within reason: 20% of my cals minimum).

10/24: Back to 3 days a week and dieting to get back to 165/148 and destroy the Washington State record books for those weight classes, nomsaiyan?


Training
Here are the issues and adjustments I've made with the various lifts:

Squat:
I contracted a case of bicep tendinitis from an incorrect carry position. I have been successful in treating this by following the five day ibuprofen protocol of 3200mg/day coupled with a deload in squat.

I was able to add ten lbs. every single workout to my squat until 345lbs. At this point, the point became too painful and I cut the Squat session off after the first rep. I planned a 10% deload, and warmed up to 305, but didn't perform 305. For my next workout, I performed one set of 305. My next workout will include all three sets of 5 at 305.

I love squatting with real shoes and a belt. I have been using Rip's shoes and the athletic belt from bestbelts.com.

9/25: I think I am going to reset and work my way back up by 5s. I want to make sure I can keep my knees out and my chest up coming out of the hole. This is going to take a lot of weight off the bar in the short term, but, long term, I think this is the right call.

10/21: I'm switching over to Madcows 5x5 for Squats. I'll be Front Squatting 3x3 on Wednesdays.

Bench:
I missed one bench workout because of my bicep tendinitis. Otherwise, I haven't had any real problems with it. I just received my 1.25lbs plates and I will be needing these to make jump rather shortly.

9/21: I decided to start benching with a belt. I've only done one set so far and it seemed to help just a little bit so I will go to this from now on.

9/30: I moved my grip in today because I didn't have a spotter and it was easier to unrack. I felt way stronger off the chest and I may just keep it this way. IDK yet.

Deadlift:
I have insanely small hands. Seriously, they are barely bigger than most girls' hands. This limits my deadlift immensely. On two particular sets, I've gotten to the last rep and my right hand, which is the one I alternate on heavy weights, will get the weight half way up in a flash while my left hand will barely be able to get the other side off the ground. I'm doing everything I can to improve my grip, but it will probably always limit my deadlift.

I've started using a belt on these and has made a tremendous difference already.

10/28: I am moving to deadlifting x1/week now.

Press:
Until 9/8, the smallest plates I've had were 2.5lbs. Now, I have 1.25lbs and I expect this to make an enormous difference in my press progress.

9/25: Time for my first reset on these. I will go to a weight that allows me to tie my PR in two weeks to three weeks.

Power Clean:
I haven't made any adjustment so far.

This Log:
I plan to update this log after every workout. My goal, though it is ambitious, is to film ALL of my worksets and upload them to youtube. This process might take a while to get streamlined, but I want my form to be subject to scrutiny and evaluation on a regular basis.

[Tom Narvaez]

9-9-11
http://www.youtube.com/watch?v=8OkJgftaFns
Workout B:
Squat:
45x8
45x8
45x8
165x5
205x3
255x2
305x5
305x5
305x5

My form was SHIT for these. I will be working a hell of a lot harder for my next set of Squats on Monday.

Press:
45x5
45x5
65x5
85x3
105x2
127.5x5
127.5x5
127.5x5

These looked and felt pretty good. I let a few get out in front and I think I may need to hurry up getting under the bar, but I'm not too terribly disappointed in this performance. PR too.

Power Cleans:
45x3
45x3
45x3
45x3
45x3
65x3
65x3
80x3
80x3
80x3

This was my first time Power Cleaning. I feel like the footage makes it seem like this was my first time squatting instead. These were "light". I had no trouble racking the weight and I expect to progress quickly on these (assuming I get the technique dialed in).

Monday's Lifts:
Squat: 310
Bench: 185
Deadlift: 345

[Tom Narvaez]

UPS just delivered my Rip's Shoes!




Thank God I won't have to lift in Jordan's or my socks anymore.. I can't wait to try these out for this afternoon's workout.

[Tom Narvaez]

Workout A:
9-12-11
http://www.youtube.com/watch?v=OAX2W2LKppw

Squat:
315x5
315x5
315x5

I decided to go up by ten instead of five because I never actually failed going up by ten and I've got a belt on the way, which I figure will allow me to make quite a few more ten pound jumps once I get used it. I've always had trouble with my left knee drifting about. I promise you that I am trying my best to shove it out on most of these reps. I just need to do a better job apparently. I had the bar roll up on me during the 3rd rep of the first set. I felt it and it sucked. The shoes made a HUGE difference. It was way easier to drive out of the hole. I can't wait till my belt gets here because core strength seems to be limiting the weight I can do with acceptable form.

Bench Press:
185x5
185x5
185x5

All of these were uneven. I think because of the bicep tendinitis (which was in my left arm) I've been dealing with ,my left arm is a little hesitant to use a groove that requires a ton of bicep stabilization. However, my right arm, which is completely healthy, is fine doing this. I suppose the fix is to just focus on elbows out on the way down from now on.

Deadlift:
345x4

Dammit. I failed on these again. After rewatching it, I probably could have round-backed the shit out of the fifth rep and got it. However, my lower back was already feeling it from my crappy form during the first four reps. My hips are clearly too low and my buddy probably didn't understand the cues he was giving me because he was telling me to pull from a bad position. Of course, this has nothing to do with him, I should know when I am in good position and I wasn't on any of these reps. It is pretty clear that my hips pop up immediately after the bar leaves the ground on every rep; I need to start with them higher. Oh, and I probably should look down more. In any case, I will just try these again next time with a belt. My small hands really suck and I have straps on the way. I'm not sure whether or not I should use them on heavy sets, but with my grip being a hugely limiting factor, I might have to. There is always time to specialize in grip once I am out of the novice stage.

Wednesday's Workout:
Squat: 325x5
Press: 130x5
Power Clean: 90x3

[Tom Narvaez]

Just got a bunch of gear in the mail: TK knee sleeves, harbinger wrist straps, and harbinger velcro belt.





I got the sleeves just for added knee protection. Anything that keeps the joints warm is good by me. I know first hand how crappy knee injuries are and I like the idea of lessening my chances of having another one.

The harbinger stuff is primarily intended for deadlift. I have a sweet belt on the way from the guys at bestbelts.com, but it isn't here yet so I'll probably just the velcro for Squat today as well.

Because I got the harbinger gear from Bodybuilding.com, I got...


NOXPLODE!!!!!!!!!!!!!!! lol, I'm definitely going to use it all today. I won't be able to sleep tonight because of my caffeine sensitivity, but who gives a damn when I can get teh pump!?

[Tom Narvaez]

Workout B:
9/14/2011
http://www.youtube.com/watch?v=dXRZNqCY3pk

Squat:
325x5
325x5
325x5

These sucked. It wasn't even heavy and I still managed to have shit form. Today just wasn't a great day in the weight room all the way around. Wearing a belt was pretty cool, but I wasn't used to it and adjusted it way too much. I REALLY, REALLY need to keep my knees out and my core tight.

Press:
130x5
130x5
130x5

Sloppy form. Whatever. I know I can fix these next time. It shouldn't have taken as much effort as it did, but I was letting these get way too far out in front and I wasn't getting under it soon enough.

Power Cleans
90x3
90x3
90x3
90x3
90x3

I take too long between reps on these. I seem to be "banging" the bar away. There is a definitely loop. These just felt slow. I think I simply need to pull faster, harder, and jump higher. This is basically warm-up weight anyway.

Overall, this was not a workout to remember. My energy sucked and technique was lacking. I can't wait to do much better on Friday.

Friday's Lifts:
Squat: 335
Bench: 190
Deadlift: 345

[sking1001]

Interesting. I just subscribed here. Sounds like a plan, Tom.

[Carlos Daniel]

Way to go Tom. Consistency is key and your plan sounds very reasonable. You're gonna train hard and you'll have the kcals and protein to fuel it.

[snyderman3000]

I'm confused about your chin-ups. Aren't bands used to assist you? Are you using bands and adding weight?

[Tom Narvaez]

I'm confused about your chin-ups. Aren't bands used to assist you? Are you using bands and adding weight?

Yeah, we're using bands as assistance.
Estimated assistance according to the band chart:
Pink: 20lbs
Orange: 50lbs
Grey: 80lbs
Black: 120lbs

I'm not sure it is really this much because this assume a three-foot stretch and we get more like a 1-2 foot stretch at most.

The gap between each band is pretty big. For me, I can't quite do 5 pullups with perfect form with the pink band, but the orange band gives me too much assistance to be useful for a set of five. So, I have to add weight. Once I can do oranges with +25 or +30, I will move on to pinks with no weight.

I've found that the difference between strict pullups and pullups for weight is huge. I can do pullups with 225/230 for a set of five rather easily if I don't keep my leg straights, bend at the hips a little, use the stretch reflex, and only get my chin over the bar. With my legs straight, a dead-hang, and pulling chest-to-bar, I can barely do a few with body weight. With the other form. I've done more than 20.

I hope that this makes sense. I know that was a bit all over the place. My phone died otherwise I would have recorded them. I'll record them next time.