This log will be competitive This log will be competitive

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Thread: This log will be competitive

  1. #1
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    Default This log will be competitive

    • starting strength seminar june 2022
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    I've decided to finally go ahead and post my log here. I used to maintain my log at Stronglifts. Even though I only did that program for a short time before I switched to the Wichita Falls Novice Program, I maintained my log there for over a year. But in that time, I never got a single comment and I finally just stopped posting it there. I keep a log privately, too, and duplicating my entries just wasn't worth it.

    So, I did WFNP for almost 6 months. After getting some really good coaching, I switched my programming to one laid out by my coach. I did that from about Jan to Sept and then began preparing to test my 1RM. Just about two months ago, I tested my 1RM and since then, I've been doing a bit of a bastardized version of Madcow 5X5. I've gone through a few injuries, not all due to lifting, and have spent the time to work through them. Yet, they still are an annoying setback.

    I began strength training for the first time in May of 2009. I'm 38 years old, and since graduating college and May 09, I hadn't really done much in terms of physical activity. I've thought about keeping my log here for awhile, but I've had a hard time mentally feeling like "I'm strong" enough to post here. That's something I'm trying to get over, and this is a step. Competing will be another step and I am considering entering a competition next July. I have to say the new article on competition has come at the perfect time for me.

    My stats (nothing to write home about):
    Height 5'8"
    BW - 155lbs

    SQ - 5RM 260, 1RM 285
    BP - 5RM 137.5, 1RM 150
    DL - 5RM 295, 1RM 320
    OHP - 5RM 102.5


    I'm at the point where I'm hitting or approaching new 5RM weekly.

    My current goals are to get my 1RM to:
    SQ - 315
    BP - 200
    DL - 405
    Last edited by j2times; 04-27-2011 at 11:13 AM.

  2. #2
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    I'll go ahead and post my entry for last Sunday:

    28 November 2010

    Squat
    5X45
    5X125
    5X155
    5X185
    5X215
    5X245

    Bench
    5X70
    5X85
    5X105
    5X120
    5X137.5 PR

    Row
    5X70
    5X85
    5X105
    5X120
    5X137.5 PR

    RDL
    5X90
    5X110
    5X135
    5X155
    5X180 PR

    This may have been the first time I attempted a PR (since newbie gains) on the bench and felt confident that I was going to make it. I did it with relative ease and that confidence should carry over to next week. I usually have my grip starting to give out on my last set of RDLs, but today grip was fine. However, the bar "floated" forward a little. This was a great day and I left the gym with a lot of confidence.

  3. #3
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    Two entries:

    30 November 2010

    Squat
    5X45
    5X125
    5X155
    5X185
    5X185

    OHP
    5X60
    5X75
    5X85
    4X100

    DL
    5X185
    5X225
    5X260
    3X300

    Dips 3X15,12,11
    45-degree back extensions 3X10 with 35lbs

    After the high of Sunday's workout, this was a bit of a letdown. The light squats went on ok. But I started getting sloppy, going fast and messing up form. I normally try to focus on doing all sets as if they are the work set. This is what happens when I lose sight of that.

    OHP - Everything was really good. The first 3 reps on the last set went up nice and strong. Then the 4th one was rough, and I couldn't press the last rep. My lack of real progress on this lift is frustrating.

    DL - I really wanted this and thought I'd get. Third rep was brutal and on 4 I could only get it 2" off the floor. I think with a good week, I'll be able to get this one next time.

    2 December 2010

    Squat
    5X45
    5X125
    5X155
    5X185
    3X215
    8X255

    Row
    5X70
    5X85
    5X105
    5X120
    3X140
    8X105

    RDL
    5X90
    5X110
    5X135
    5X155
    3X185
    8X135

    Bench
    5X70
    5X85
    5X105
    5X120
    3X140
    8X105

    Good rebound from Tuesday. With the exception of bench, I'm very confident that I'll be able to get 5 reps on all of these come Sunday. I could have gone 2 more reps on each of these today. If I maintain focus and stay tight, I'll get the bench too (having a trustworthy spotter would help, too). This would set nice PR's for 3 of 4 lifts. Squats didn't go without a little hitch. On the last set, fatigue started in, and the 7th rep had to be the ugliest squat I've done, maybe ever. I consciously thought about this and corrected it on rep 8. Grip, which has been an issue on RDL, was not a problem at all. plus, a little liquid chalk goes a long way. I don't know why I haven't used it in the past. If I was at a gym that allowed chalk, I would use it. So, why not use the liquid chalk here? Lesson learned.

  4. #4
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    5 December 2010

    Squat
    5X45
    5X125
    5X160
    5X190
    5X220
    5X255

    Row
    5X70
    5X90
    5X105
    5X125
    5X140 PR

    RDL
    5X90
    5X115
    5X140
    5X160
    5X185 PR

    Bench
    5X70
    5X90
    5X105
    5X125
    5X140 PR

    Training went well. Squats were good, though the depth could have been a little deeper on the last rep. Knocked the rows out pretty easily. Grip is definitely the limiting factor with RDLs. Got all 5 reps, but it was a fight on the last two reps. I convinced myself that I was going to get that last rep. No spot for bench. Would have liked one, but wasn't going to ask the guy benching next to me who was humping the bar up every rep. Got all 5 reps anyway, first three were no struggle. Fourth was hard and fifth was a little harder. We'll see what happens Thursday, but I don't see any problems with more weight.
    Last edited by j2times; 12-14-2010 at 07:54 AM.

  5. #5
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    7 December 2010

    Squat
    5X45
    5X125
    5X160
    5X190
    5X190

    OHP
    5X60
    5X75
    5X85
    5X100

    DL
    5X185
    5X225
    5X260
    5X300 PR
    Last edited by j2times; 12-14-2010 at 07:55 AM.

  6. #6
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    9 December 2010

    Squat
    5X45
    5X125
    5X160
    5X190
    5X220
    3X260
    8X190

    Row
    5X70
    5X85
    5X105
    5X125
    3X145
    8X105

    RDL
    5X90
    5X115
    5X135
    5X160
    3X190
    8X135

    Bench
    5X70
    5X85
    5X105
    5X120
    3X142.5
    8X105

    Squats were heavy, but I'll get the 5 on Sunday. On the set of 8, fatigue really started in on the 6th & 7th rep. Some of the reps in the sets leading up to 145 were harder than the 145's. No doubt that I'll knock out all 5 on Sunday. Grip was an issue, again, on RDL. Problems started on the set of 160s and barely maintained grip at 190. Really thought it was going to drop. Bench was questionable. Really not confident I'll get all 5 on Sunday. To make it worse, I'm pretty sure my spotter was touching the bar on the last rep, and I didn't need that help, FFS.
    Last edited by j2times; 12-14-2010 at 07:57 AM.

  7. #7
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    12 December 2010

    Squat
    5X45
    5X130
    5X160
    5X195
    5X225
    5X260

    Row
    5X70
    5X90
    5X110
    5X125
    5X145 PR

    RDL
    5X95
    5X115
    5X140
    5X165
    4X190
    1X190

    Bench
    5X70
    5X90
    5X105
    5X125
    4X142.5

    On the squat, 225 was harder than the 260. I find this really annoying! With the row, really worked for rep 4&5, first time I've really had to work that hard on for any rep. RDL, grip was good through first 3. After 3rd, I knew 4th was going to be tough. Got it, but it was slipping out of my hands. Pissed that I didn't get all 5, so did a single just to sum the reps to 5. I thought I was going to get all five on the bench, but I got stuck halfway up on the last rep. I think I got a little loose during the set and it finally caught up to me. If I had kept that tightness, I probably would have got all 5.
    Last edited by j2times; 12-21-2010 at 09:04 AM.

  8. #8
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    14 December 2010

    Squat
    5X45
    5X130
    5X160
    5X195
    5X195

    OHP
    5X65
    5X75
    5X90
    4X102.5

    DL
    5X190
    5X230
    5X270
    3X305

    Bad day for training. Bad state of mind, tired, and low energy. 4th rep on OHP was really tough and I wasn't able to move the 5th rep. On DL, I had nothing left to get the bar more than an inch off the ground.
    Last edited by j2times; 12-21-2010 at 09:05 AM.

  9. #9
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    16 December 2010

    Squat
    5X45
    5X130
    5X160
    5X195
    5X225
    3X265
    8X195

    Row
    5X70
    5X90
    5X110
    5X125
    3X147.5
    8X110

    RDL
    5X90
    5X115
    5X135
    5X160
    3X190
    8X135

    Bench
    5X70
    5X85
    5X105
    5X120
    3X142.5
    8X105

    Squat and row were fine, shouldn't be a problem getting 5 reps Sunday. Grip was okay on RDL. It might have held for two more reps. Needed to be tighter on bench. Bad set up that probably would have prevented me in getting 5 reps.

  10. #10
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    starting strength coach development program
    19 December 2010

    Squat
    5X45
    5X135
    5X165
    5X200
    5X230
    5X265 PR

    Row
    5X75
    5X90
    5X110
    5X130
    5X147.5 PR

    RDL
    5X95
    5X115
    5X140
    5X165
    5X190 PR

    Bench
    5X70
    5X90
    5X105
    5X125
    4X142.5

    Good start, nailing the squats. They felt pretty good, and even though they're getting tougher, 270 shouldn't be a problem. Rows were good, even if reps 4&5 were rough. Kept the grip to get all 5 on RDL this week. With all those positives, I had a lot of momentum going into bench. With all that confidence, I still got stuck on 5. Depending on whether of not I can train this entire week, I may do a deload with bench.

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