Narvaez Family Starting Strength Log

[Tom Narvaez]

I don't know what I'll end up doing, but I really think I just need to stop changing stuff with regards to my deadlift. My first inclination is to just stick with Madcows and restart from here. I just took 18 days off of deadlifting because I assumed I was overtrained, and somehow my pull got even weaker despite adding 20lbs to my squat.

[Bradley]

Better stock up

[Tom Narvaez]

5/2/12

Squats:
Tony: 265x5, 260x5x2
I thought he'd be able to do 10lbs jumps during his comeback, but everything looked slow and I didn't want to push it.

Bench:
Tom: 245x4, 185x8 close-grip
I tried using wraps for the first time today. I wrapped them so tight that I couldn't feel my hands. The result was that I tried to rush through my set. I've never had such shit technique in my life. I easily would have gotten this had I focused and not wrapped so tight. During my warm-ups, I was SMOKING EVERYTHING. That said, I'm going back to 3x5 and doing a mini-reset. Next bench day I'm going for a 3x5 PR at 232.5 and I'm going to microload up from there. I'm going to be incorporating the wrist wraps from now on as I believe they are allowed in the USAPL.

Cleans:
Tony: 95x3x5
First day back and he's been having wrist trouble. Didn't wanna push anything with how hard squats looked. That said, this went well. Form improved every set with a couple of important cues: chest up, elbows out, long straight elbows, and meet the bar (for my future reference).

Deadlifts:
Tom:
Sumo: 95x5, 185x3, 225x1, 275x1, 315x1, 365x1, 405x0
Conv: 95x5, 185x3, 225x1, 275x1, 315x1, 365x1, 405x1, 455x1

So, remember that whole debate over sumo vs. conventional that I've been having? Yeah, it's dead now. I made a few key adjustments that allowed me to get a more efficient starting position even in spite of my new found "girth". I took off my shoes, switched to a velcro harbinger belt, narrowed my stance to the point where my heals are almost touching, and I widened out my grip just an inch or so which really allowed me to activate my lats a ton better. I didn't lose this out in front at all. The 455 would have got reds because as I locked it out it was slipping from my left hand. I didn't even feel my grip failing, it just happened. Kinda weird. For a gym PR, it counts. According to Madcow's little spreadsheet, I should be doing 375x5. I guess I should have just done 365x5 last week as planned.

Oh yeah, I didn't squat today because my buddy Sam came over and he was preparing for his meet in two weeks. He wanted some coaching on his sumo pulls and I decided just to join him and work on my technique as well. I wanted to see what I could pull fairly fresh (not having squatted in ~96 hours). Turns out that it wasn't too bad.

This certainly brings up a lot of questions. For now, I'm just going to do Madcow's, but it really does lend credence to my theory that I should be squatting and pulling only 1x per week right now. Oh well. At least I'm not completely inept when the bar hits the floor.

Oh yeah, this also puts my gym total at:
435x5/245x4/455x1/1135

I'm fairly confident I could bench 260x1 meaning I'd only have to squat 485 to total 1200. With wraps, I pretty much have zero doubt I could do that. Wrapped up, I honestly think I could do it for 2 or 3.

In any case, it doesn't really matter. I'll get back on track with my regular schedule next week.


Pendlay Rows:
Tom: 165x5x3
Still very easy. +10 next time.

Chinups:
Tony: BWx5,5,1

Wtf? lol.

[Tom Narvaez]

Posted this elsewhere, but just in case someone goes here but not there:

Short Explanation:
1) Why not just do the original program?
Deadlifting 5x5 48 hours after squatting 5x5 doesn't seem to work for me. Squatted 435x5 on Saturday. Struggled with 315x5 deadlift on Monday (PR is 395x5). Decided not to squat today and pulled 455x1 with possibly a few lbs to spare.

2) 5x5 = ramped to a PR
ex: 200x5, 250x5, 300x5, 350x5, 400x5

3) 1x3 sets are +5 (+2.5 for bench) from last time you did a 5 rep PR
ex: 205x5, 255x5, 305x5, 355x5, 405x3, 305x8

4) 3x8 stuff is assistance for sets across

5) 8x3 power cleans are ramped similarly to 5x5
ex: 100x3, 115x3, 130x3, 145x3, 160x3, 175x3, 190x3, 200x3

[LeonidasfromSparta]

Deadlifts:
Tom:
Sumo: 95x5, 185x3, 225x1, 275x1, 315x1, 365x1, 405x0
Conv: 95x5, 185x3, 225x1, 275x1, 315x1, 365x1, 405x1, 455x1

So, remember that whole debate over sumo vs. conventional that I've been having? Yeah, it's dead now. I made a few key adjustments that allowed me to get a more efficient starting position even in spite of my new found "girth". I took off my shoes, switched to a velcro harbinger belt, narrowed my stance to the point where my heals are almost touching, and I widened out my grip just an inch or so which really allowed me to activate my lats a ton better. I didn't lose this out in front at all. The 455 would have got reds because as I locked it out it was slipping from my left hand. I didn't even feel my grip failing, it just happened. Kinda weird. For a gym PR, it counts. According to Madcow's little spreadsheet, I should be doing 375x5. I guess I should have just done 365x5 last week as planned.

First of all congrats on the PR. I'm curious though, didn't you have a problem with your belly on the setup since your legs were so near?

[Tom Narvaez]

Thanks. Narrow stance allowed me to get my knees out more without pushing too much into my elbows.

[LeonidasfromSparta]

Better stock up

Shit, I think it's too late. I can't find it on bodybuilding.com anymore, where I used to order it. Fuck the FDA, the are taking everything of the market now. And there's no evidence that DMAA had any side effects really.

[RussB]

Tom,

Maybe you address it earlier back in this log than I have read, or maybe it is just how the Madcow program works, but I'm curious to hear why you are pressing twice per week and benching once? I did read that right, didn't I? If so, is it just prioritization? I'm starting to gather ideas for how to work my pressing movements as I transition off of novice LP.

[RussB]

Tom,

Maybe you address it earlier back in this log than I have read, or maybe it is just how the Madcow program works, but I'm curious to hear why you are pressing twice per week and benching once? I did read that right, didn't I? If so, is it just prioritization? I'm starting to gather ideas for how to work my pressing movements as I transition off of novice LP.

Never mind, you're not doing Madcow for pressing. But still, am I right that you're not alternating press and bench? you do bench 1 time per week consistently? Why did you decide to do it that way?

[DV]

455x1 is a pretty decent deadlift in my book. Good job. I'm narrowing my stance a bit on deads lately as well. Pulled the easiest 380x5 I've ever done this way. I am, however, a bit concerned if I get enough of an arch in my lower back this way, as legs somewhat get in the way. But it does make it easier to push knees out without them pushing into your elbows, I agree.