Pain's Log

[Pain]

I have decided to start a journal here hoping that I can get help on my technique for squats,bench,dead, etc. through uploading videos.

I purchased Starting Strength: 2nd edition about a year and a half ago and worked my way up two times only to lose most of the strength I had gained from taking months off at a time. Ive been at it again since 4-13-09 Bodyweight has went from 150 to about 168 lbs @ 6'1" in these two months.

In the last two months I set PRs on every lift except Squats and Deadlifts. Ive been working my way up slowly on Deadlifts but Squats I just let some bad form get engrained. I got stuck on 140 lbs on my second set last workout and from the vid I had someone take I could see the problems. I was going to deep, bar wasn?t over the midfoot, knees were way past my toes.

I am resetting squats, recently reset bench and rows after having set some prs and then stalling, and am still working my way up in Press and Deadlift.

I have to Press and Deadlift out in my garage so that?s why I changed the order of the routine. I have a bench, power rack, and a GHR bench in my basement.

I cant do the milk thing. The side effects and getting used to are just not worth it to me. I have eaten 4 decent sized meals nearly every day for the last two months and it seems to be working having gained nearly 20 lbs in the last two months.



Monday

Squat 3x5
Bench/Press 3x5
Row/Dead lift + Pull Up or GHR + Chin Up

Wednesday

Squat 3x5 then later switch to Squat 2x5 @ 80 % of Mondays weight
Bench/Press 3x5
Row/Dead lift + Pull Up or GHR + Chin Up

Friday

Squat 3x5
Bench/Press 3x5
Row/Dead lift + Pull Up or GHR + Chin Up
3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

[Pain]

Monday 6-15-09

Squat

45 x 5
45 x 5
95 x 5

140 x 5
140 x 2
115 x 3
95 x 5

Bench

45 x 8
95 x 5
115 x 3

132.5 x 5
132.5 x 5
132.5 x 5

Row

95 x 5
115 x 3

132.5 x 5
132.5 x 5
132.5 x 5


Notes : I was taking vids for the first time in between sets of Squats and immediately saw form issues.

[Pain]

I was scheduled to workout today but decided to re-read the squat chapter and practice with the bar. I think I simply need to lean over more as illustrated on pg. 31. Also, I need to work on my flexibility to get my wrists aligned with the bar when squatting.

Going to take videos tomorrow of my lifts and figure out how to get them on YouTube.

[Pain]

Thursday 6-18-09

Weigh In : 169 @ evening

Squat

45 x 5
45 x 5
95 x 5

115 x 5
115 x 5
115 x 5

Press

45 x 5
65 x 4
75 x 3

97.5 x 4
97.5 x 4
97.5 x 3

Deadlift

135 x 5
155 x 3

195 x 5

Pull Up

BW x 8
BW x 5
BW x 5


Notes :

Took vids of squats and was watching them between sets. They looked good to me with new and improved form but the vids accidentally got deleted somehow later on. My main problem was I just wasn?t keeping the bar over mid-foot before. They were pretty easy so ill go with 5 lb increments per day for awhile.

Will go with same weight for presses next time. The last few times it took two sessions before getting all reps. This was the first time I didn?t get at least five on the first set though. Ill get it next time.

still using double overhand grip on deads but will go over/under when I need to.

[Pain]

Saturday 6-20-09

Squat

45 x 5
45 x 5
95 x 5

120 x 5
120 x 5
120 x 5

Bench

95 x 6
115 x 4

135 x 5
135 x 5
135 x 5

Row

95 x 6
115 x 4

135 x 5
135 x 5
135 x 5

Tri extension/Barbell Curl

45 x 8/45 x 8
45 x 8/45 x 8
45 x 8/45 x 8


Notes :

I believe I have the form issues sorted out for squats. The weight was really easy to control. I felt like I could have did sets of 10 with that weight. I set the pins higher in the power rack making sure I don?t go to low last workout and today I didn?t accidentally hit them once. Also, adjusted my grip, going wider to where my pinky fingers are touching the rings on the bar and without bending my wrists.

[Pain]

Monday 6-23-09

Squat

45 x 5
45 x 5
95 x 5
115 x 3

125 x 5
125 x 5
125 x 5

Press

45 x 5
65 x 4
75 x 3

97.5 x 5
97.5 x 4
97.5 x 4

GHR

25 x 8
25 x 6
BW x 9

Chin Up

BW x 10
BW x 7
BW x 5


Notes :

- a little improvement on press but the last rep on every set wasn?t so smooth.

- back on a Mon, Wed, Fri schedule

[Pain]

Wednesday 6-24-09

Squat

45 x 5
45 x 5
95 x 5
115 x 3

130 x 5 (2:00 rest)
130 x 5 (2:00 rest)
130 x 5

Bench

95 x 6
115 x 4

137.5 x 5 (3:00 rest)
137.5 x 5 (3:00 rest)
137.5 x 5

Row

95 x 6
115 x 4

137.5 x 5 (3:00 rest)
137.5 x 5 (3:00 rest)
137.5 x 5

Comments :

The rest times show how long I took and felt I needed before starting my next set.

[Pain]

Friday 6-26-09

Squat

45 x 5
45 x 5
95 x 5
115 x 3

135 x 5
135 x 5
135 x 5

Press

45 x 5
65 x 4
75 x 3

97.5 x 2
82.5 x 5
82.5 x 5
82.5 x 5

Dead lift

135 x 5
155 x 3
185 x 1

205 x 5

Pull Up

BW x 9
BW x 5
BW x 5

Tri extension/Barbell Curl

47.5 x 8/47.5 x 8
47.5 x 8/47.5 x 8
47.5 x 8/47.5 x 8

Weigh In : 168 @ next morning


Comments:

- got vids of squats and deads and will figure out how to get them on youtube

- not sure what was up with my pressing, did two reps, could have gotten one or two more with bad form but I decided to reset rite then instead

[Pain]

Monday 6-29-09

Squat

45 x 5
45 x 5
95 x 5
115 x 4

140 x 5
140 x 5
140 x 5

Bench

95 x 6
115 x 4
135 x 1

140 x 5
140 x 5
140 x 5

Row

115 x 5
135 x 1

140 x 5
140 x 5
140 x 5


Weigh In : 167 @ morning


Comments :

- 3 minute rests between all work sets
- no more benching more then I squat after this
- still kinda painful on my shoulders to keep my wrists strait for the low bar position, I believe this is what affected my overhead pressing last session

[Pain]

135 Squat

http://www.youtube.com/watch?v=YFgE4KJWIZk

205 Deadlift

http://www.youtube.com/watch?v=9AWzph9KtPo




I definitely have issues with my Deadlift. I think I need to get lower to start with my back strait. Im gonna re-read the Deadlift chapter.

Also dont know what im doing wrong with the youtube embeding. It shows each vid twice and a bunch of extra code so I eddited my post.