Schwiggity's Log: Starting Strength Preamble

[Schwiggity]

Started working out at Orlando Barbell. My routine isn't set in stone just yet, but what Schwab outlined for me was lifting 3x a week. A Squat day, Bench Press day, and Deadlift day; with 2-3 accessory exercises with each lift's respective day.

[Schwiggity]

Workout A


Goblet Squat: 18 lb. Kettlebell 5x5 (Decided to go with Goblet Squats because it's forcing me to keep my upper back tight as well as my lower back)

Bench Press: 135 lb. 3x5

Sumo Deadlift: 135 lb. 1x5

Lat Pulldown (Pronated Grip): 100 lb. 3x8

Planks: 40 sec./30 sec./30 sec.

22 min. HIIT on the elliptical. ~300 calories burned.

Stretching: 10 minutes.

Goblet Squat video:
www.youtube.com/watch?v=TqpCW_WgSvQ#t=00m15s

Not sure if the back rounding/buttwink in Goblet Squats is normal because the spine isn't loaded with weight or if it's a problem.


Sumo Deadlift video:



I was going back to bad habits with the rounding at 145 lb., so I decided to drop it down to 135 and make another video. I kept telling myself "butt out" as a cue to help me keep the back rigid. I still need a lot of improvement. Especially with the breaking at the fucking knees to early; but I think it's a bit better than last week's Sumo Pull:


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[Schwiggity]

Off Day:

Talked a friend into a modified version of Couch 2 5K. It's been a little while since I've run, but I still have the muscle memory of it, so it shouldn't be too taxing, and gives me some cardio and active recovery on off days. 60:90 second jog:walk intervals for the first week. Pretty ezmode.

[Schwiggity]

Workout B

Goblet Squats: 25 lb. kettlebell 5x5
Press: 70 lb. 3x5
Pendlay Rows: 80 lb. 3x5
Romanian Deadlifts: 75 lb. 3x8

No cardio.

Made a bunch of form check videos. Will be uploading them all later today. My Row form sucks. The last time I read up on it was when I tried SL 5x5 so I really shouldn't be so surprised. I'll need to see how to correct it. I think I made a marked improvement with the Goblet Squats; and the RDLs also looked pretty good to me.

[Schwiggity]

Week 1 Day 2 C25K. Did faster run segments since I was alone this time. a little over 2 miles with warm up and cool down.

[Schwiggity]

Workout A

Today's workout was dildos. Went in with a shitty mood. My Goblet Squats felt a lot better (didn't take any form check vids because I needed the music to get me through it). I've been dicking around with the Bench Press because of me being egotistical, and it's about time I deloaded it. Also, form wtf on Deadlift again. I tried setting up traditionally, and I'm so close to it, but just not quite there. Idk if this is why my "Sumo" form got thrown off or not. The warm-up sets seemed good, but once I got to 135 it was "roundy round" back.

Goblet Squats: 25 lb. kettlebell 5x5
Bench Press: 140 lb. 4x3x2
"Sumo" Deadlift: 145 lb. 1x5 (back not tight enough)
Chin-Up Grip Lat Pulldown: 100 lb. 3x8
Planks: 32 sec./30 sec./30 sec.

No cardio or stretching which is probably derptastic, but was just in a bad mood.

[Schwiggity]

Went to the doctor yesterday for my back and got some kind of shots in it (steroids I think) and a script for muscle relaxers. Told me to lay off exercise for 3-4 days. He didn't tell me not to lift either which I'm glad because some doctors have a tendency to do that. I just need to Deadlift without too much stress on my back (i.e. no compromising form).

[simonsky]

Hey man, fucked up backs suck, but you can prevent them. I've mangled my discs pulling conventional with short arms and the mobility of a arthritic 70 year old.

I've done 2 things to fix it: do mobility work daily and pull sumo.

The first one is up to you, nobody wants to do daily mobility drills but it helped me avoid surgery. Check mobilitywod.com if you want a good resource.

I see that you have done the switch to sumo, however, you still have to perform it correctly.

here are some vids that have helped me in my sumo deadlifting:
http://www.youtube.com/watch?v=1Je9EUAKjHE
http://www.youtube.com/watch?v=Qp8Sx9dX9LM
http://www.youtube.com/watch?v=hg_r_LPVMVM
*the only difference with the third one is that he doesn't "grip and rip" but both are fine

If you want a condensed version of the cues I learned from those vids:
1. When I go down to grab the bar, I think "knees out + chest up + touchmyscrotumtothebar"
2. When I pull it, I don't think "pull" but "knees out + touchmyscrotumtothebar"


Hope it helps!

[Schwiggity]

Thanks. I actually do have a bulge on my lumbar spine (idk which disc exactly; I have the paper in my car). It's been there for a year and a half, and flares up now and then. I'm trying to pull Sumo, but the biggest problem is hip mobility/flexibility. Keeping my torso upright while bending down to the bar is difficult.

EDIT: I also have a groin pull which I'm worried about with Sumo Pulls.

[michael dowling]

Back problems really really suck, mine took the better part of 8 months to go away. Good luck, on your deads your back doesn't look nearly as kyphotic as it did a couple months ago, it looks much improved.

I know it's in your future plans but dropping some lbs can't hurt the back either, I just dropped 17 lbs and it made a lot of difference on all my lifts and the health of my back.