JSK's strength/endurance/recomp log (not necessarily in that order)

[JSK]

Decided to start a log. First a little background. After being fit/active in my younger days (sports in school, lifting throughout high school and college years), I basically devolved into a middle-aged fat guy. Weight has gone up and down over the years, but mostly up (desk job didn't help). Best shape of my adult lift was back around 1999, when I had gotten pretty serious into inline speedskating as well as barbell weight training (bench, high-bar squat, and the usual vanity assistance exercises). Since then it's been mostly downhill. I've tried getting in shape a few times over the years but never stuck with it permanently. As I got into my 30's I started having back problems, and carrying the extra weight was also putting strain on my knees and other joints.

So now it's 2011, and I'm sick of being physically miserable so I've decided I'm going to get back in shape. I tried to start the SS novice program last spring, but hurt my back squatting a few workouts in, so I stopped lifting and focused on cardio and some HIIT training for a while.

I started strength training again in late July, and so far it's going well. Strength-wise my goals aren’t so much specific numbers, but rather to see how far I can carry the linear progression while also training for endurance and trying to lose some weight.

Personal Stats:
38 years old
5'10"
232 lbs (down from 245 when I started lifting, 260 in the spring).


Here were my starting lifts for the main exercises (all weights in lbs):
July 24
Bench Press – 155x3x5
OH Press – 85x3x5

Aug 19
Squat – 185x3x5
Deadlift – 205x1x5

Current lifts as of 9/17:
Squat - 225x3x5
Bench - 222.5x3x5
OH Press - 142.5x3x5
Deadlift - 285x1x5
Cleans - 135x5x3 (only done them once so far, still need to work on technique)

I know those numbers are out of wack. When I started lifting in July I left out the Squat and Deadlift, because I was chickenshit about hurting my back again. I told myself I could do some core work in the meantime and add the squats/deads once I had gone over those chapters in the book more carefully. I also intentionally started low on the squats/deads when I did add them, so I'd have several workouts to practice the technique before the weight started getting heavy.

The program I'm using is loosely based on SS novice. I'm not squatting three times a week, because I've also taken up speedskating again this summer for endurance training. My legs and back are getting worked pretty hard even with only squatting twice a week:

Sunday
Bench or OH Press (alternating)
Power Cleans (just added these this week)
Lying T-Bar Row

Tuesday
Squat
Bench or OH Press (alternating)
Dips or Chin-ups (alternating)

Friday
Squat
Bench or OH Press (alternating)
Deadlift

I was deadlifting on Tuesday also, but this past week I felt it was too much and my back wasn't recovering sufficiently, so I've dropped it to once/week. I do some assistance exercises depending on time and energy levels - usually some leg raises or decline sit-ups, and sometimes back extensions, dips or chin-ups (assisted). I'm also skating on Mon, Tues, Thurs, Fri (right now 10.5 miles/day but that will go up in the near future). Wed & Sat are rest days. The idea is to give the legs and lower back a break on Sunday, since skating on Monday would interfere with recovery.

I'll start with the last weeks' worth of workouts as my first log entries to give an idea of where I'm at.

[JSK]

Sunday 9/11/11
Had a bit of an off day. Did some drinking with friends the night before, and while I wasn't hungover I wasn't 100% either. OHP was rough, couldn't get last rep on sets 2&3. I have a feeling my clean form still need work, will try to get video for form check next time.

Power Clean
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

OH Press
142.5x5
142.5x4
142.5x4

Lying T-Bar Row
75x8
75x8
75x8

Leg Raises
3x10

Barbell Curls
68x8
68x8
68x7

[JSK]

Monday 9/12/11

Skate 10.5 miles (forgot gps watch, so no other stats).

[JSK]

Tuesday, 9/13/11
Weight workout went well. Squats felt good; I still have some tightness across my knees during warmup sets, but by the time I get to the work sets they're not really bothering me. Bench sets were easier than I expected after missing on OHP in previous workout. This workout was the last time my bench will be higher than my squat.

Squat
215 x 5
215 x 5
215 x 5

Bench
222.5 x 5
222.5 x 5
222.5 x 5

Leg Raises
3x10


Skate - 10.5mi, 14.6mph avg, 156 avg HR

[JSK]

Thursday, 9/15/11

Skate - 10.5mi, 14.3mph avg, 147 avg HR

[JSK]

Friday, 9/16/2011
Today was second attempt at same weight for overhead press. I got all the reps, but not at all easily, last rep of last set was S-L-O-W. I tried doing reps 2-5 starting from the top to get stretch reflex at bottom, and I think this helped. Squats felt good again, 2nd and 3rd work sets actually easier than the first. Almost lost my grip on last rep of deadlift (yes I used chalk). May need to try mixed grip next week.

Squat
225 x 5
225 x 5
225 x 5

OH Press
142.5 x 5
142.5 x 5
142.5 x 5

Deadlift
275 x 5

Leg Raises
3x12

Chin-ups (assist)
3x8

Back Extensions
3x12 (unweighted)

Skate - 10.5mi, 14.6mph avg, 148 avg HR

[JSK]

Sunday, 9/18/11
Bench finally starting to get a little harder; although I got all sets/reps the last rep of set#3 was slow. Didn't go up in weight on cleans yet, want to get technique nailed down first. Some reps felt pretty good, other reps I think I was so busy trying to remember technique points and ended up forgotting to pull explosively. I had the wife video a couple of sets for form check, but due to some operator error the only thing recorded was the walk back to me after the sets. Will have to try the video again next week.

Bench Press
225 x 5
225 x 5
225 x 5

Power Clean
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Lying T-Bar Row
80 x 8
80 x 8
80 x 8

Dips
3 x 6

Leg Raises
3 x 12

Barbell Curls
68 x 8
68 x 8
68 x 8

[JSK]

Monday, 9/19/11

AM rain so no skating today. Instead I did a round of Tabata intervals on the elliptical machine.

[JSK]

Tuesday, 9/20/11
Since I've struggled with the press last couple of times, I decided to try something I saw recommended in another log, and do 5 sets of 3 at the new weight instead of 3x5. It kinda felt like cheating, last rep of the last two sets was difficult but not really in doubt. We'll see how 3x5 at the same weight goes next time. It may just be that I need even smaller plates for micro-loading. Tried to do unassisted chinup today, couldn't quite get it (pathetic). Will keep trying and stick with assisted in the meantime.

Squat
235 x 5
235 x 5
235 x 5

Overhead Press
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

Leg Raises
3 x 12

Chin-ups (assisted)
3 x 8

Skate
11 mi, 14.5 mph avg, 154 avg HR

[JSK]

Thursday, 9/22/11
Got off to a slow start this morning, legs felt a bit stiff, energy levels low. Things got better after first lap (~4mi), even chased down a couple of bikes.

Skate
12.25 mi, 14.5 mph avg, 150 avg HR