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  1. #121
    Join Date
    Feb 2010
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    5' 11", 191lbs
    OK, I have 25 full weeks until my 48th birthday, starting Monday, August 30th. I think I'll keep a countdown of weeks to go in my log. I'm upping my goals a bit from what they were.
    Dead lift: 1x5x375lbs (Current 1x5x315) +60lbs = 2.5 lbs per week (updated after week 1, lowered this goal from 400).
    Squat: 1x5x335lbs (Former PR 3x5x285, Current 3x5x235) +100lbs = 4lbs avg per week
    Bench: 1x5x250 (Former PR 1x2x220, Current 3x5x185 (easy)) (+65lbs = 2.6 lbs avg per week)
    Press: 1x5x150 (Former PR 3x5x127.5, Current 3x5x105) (+45lbs = 1.8lb avg per week).
    Power Clean: 1x3x175 (Former PR 5x2x140 or some such thing, Current 1x3x125) (+50lbs = 2lbs avg per week)
    Chins: 1x3xBW+90 (Former PR 1x1xBW+90) (I'm not sure about this goal since my BW will go up as well).
    These seem like a stretch to me, but there you go. Hopefully I can add 20-30lbs to my squat in the first couple of weeks since I'm expecting a few significant resets in there and much slower progress towards the end.
    UPDATE Sept 18, I'm most likely going to lower my bench press goal.
    All of the former PR's were about 3 or 4 months ago.

    Putting the mobilitywod link here so I can find it.
    http://mobilitywod.blogspot.com/
    Last edited by ColoWayno; 09-18-2010 at 02:29 PM.

  2. #122
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    Feb 2010
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    Wednesday (Return to volume)
    Weighed in at 190
    Sets x Reps x Lbs
    Squats 1x8x45, 1x5x95, 1x4x135, 1x2x185, 1x2x205, 1x1x120
    3x5x235
    Bench 1x8x45, 1x4x95, 1x2x135
    3x5x185
    Last edited by ColoWayno; 08-26-2010 at 09:25 AM.

  3. #123
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    Friday
    Weighed in at 191.8
    Sets x Reps x Lbs
    Squats 2x8x45, 1x6x95, 1x4x115, 1x2x135, 1x2x185, 1x1x205, 1x1x220
    3x5x235
    Press 1x8x45, 1x2x95
    3x5x105
    Deads 1x5x135, 1x1x225, 1x1x285
    1x1x315

    Squats felt ok but that dead lift didn't feel right at all. No harm done except I didn't get my 5 reps. This all made me contemplate skipping the novice phase and going straight to advanced novice... I'll see how it goes next week, the first week of my 25 toward my goals. I'm feeling a little discouraged at this point but it's early

  4. #124
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    Monday (25 weeks to go counting this week!)
    Weighed in at 191 lbs
    Sets x Reps x Lbs
    Squat 1x8x45, 1x6x95, 1x5x115, 1x4x135, 1x3x185, 1x2x205, 1x1x225
    3x5x245
    Bench 1x8x45, 1x4x95, 1x3x115, 1x2x135, 1x1x165
    3x5x190
    Power Clean 1x3x45, 1x3x95, 1x2x115, 1x1x125
    5x2x135

    This workout felt much better than my last. I'm thinking I'll try for 2 weeks of straight novice style linear progression (though that was probably my last 10 lb jump on the squats). Then I'll move onto advanced novice. I had a 10 minute walk to Safeway after this workout to fetch some fixings for dinner, then a 15 minute walk home from there. Drank a bottle of Nesquik on the way home. Was a beautiful summer evening here. Gotta get some sleep now.

    Food:
    Breakfast: 4 eggs, 1 small potato, 4 cups whole milk (60gm protein) (fish oil, niacin, baby aspirin)
    Snack: 1.5 oz heart healthy nuts (9gm protein (not sure this kind really counts)).
    Lunch: 5oz tuna, herb+greens salad, feta cheese, 2 tbls olive oil, 2 cups whole milk, 1/4 cup blueberries (42gm protein)
    Pre Workout: 6 oz steak, 1/2 sweet potato, herb+greens salad, feta cheese, 2 tbls olive oil, 2 cups whole milk (58gm protein)
    Post Workout: 16 oz Nesquik (mmmmm) (16 gm protein)
    Dinner: 2 plates of ground grass fed bison nachos covered with cheese, sour cream, salsa (? 40gm protein?)
    Creatine+Glutamine hot tea
    Bedtime: (Cassein Shake, fish oil, niacin) (25gm protein)
    I believe that's a neat 250 grams of protein!

    Sleep: sleep was pretty crappy ... probably about 4 really solid hours after taking something at around 1:30. I will try to make a little of that up tonight.
    Last edited by ColoWayno; 08-31-2010 at 10:57 AM.

  5. #125
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    Wednesday
    Weighed in at 192.4 lbs
    Sets x Reps x Lbs
    Squats 2x8x45, 1x6x95, 1x5x115, 1x4x135, 1x3x185, 1x2x205, 1x1x225
    3x5x250 Smooth!
    Press 1x45x6, 1x75x4, 1x95x1
    3x5x110
    Chins 1x5xBW
    3x5xBW+30

    Food:
    Breakfast: 3 eggs, 3 bison sausage patties, 4 cups milk (about 70g protein), coffee (fish oil, niacin, baby aspirin)
    Snack: 1.5 oz nuts (9g protein)
    Lunch: 10oz tuna, green salad with 2 tbls olive oil and feta, 1/2 cup blackberries (40g protein)
    Pre Workout (15:45) : 6oz Steak, 1 whole sweet potato, 2 cups milk, coffee (58g protein)
    Workout (17:45)
    Post Workout (19:00) : 16oz chocolate milk (16g protein)
    Dinner (19:30): Chicken Breast, Baked rice + veggies, Green salad w/Almonds + Olive Oil (30g protein)
    Bedtime: (Casein Shake, fish oil, niacin) 25g protein
    (248g protein)

    Slept good Tuesday night with a little help.
    Wednesday night... not so good. It looks like my eating/workout plan is good for working out but not so much for getting to sleep.
    Last edited by ColoWayno; 09-02-2010 at 09:04 AM.

  6. #126
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    Friday
    Weighed in at 191 lbs
    Sets x Reps x Lbs
    Squats 2x8x45, 1x6x95, 1x5x115, 1x4x135, 1x3x185, 1x2x205, 1x1x225
    3x5x255
    Bench 1x8x5, 1x4x95, 1x3x115, 1x2x135, 1x1x165, 1x1x180
    3x5x195
    Dead lifts 1x5x135, 1x2x225, 1x1x275
    1x5x315

    I'm probably going to reset and recalibrate my goal for deadlifts. I thought I could make a couple of 10lb jumps but I can't see it now. I'm glad I got my reps at 315. So far I'm happy with the progress on the other lifts but my starting point for this run on deadlifts is my all time PR.

    Food:
    Breakfast: 3 eggs, 3 bison sausage patties, 3 cups milk (about 60g protein), coffee
    Snack: 1 oz cashews (5g protein)
    Lunch: 10oz tuna, salad greens, 2tbs olive oil, 1/2 cup blackberries (40g protein)
    Pre Workout (15:30) 1/4 chicken, 3 small red potatos all covered in shredded cheese, 1 cup milk, coffee (about 48g protein)
    Workout (17:30)
    Post Workout (19:00) 16oz chocolate milk (16g protein)
    Dinner (20:00) Split Peppercorn Burger and Chicken salad with my wife, 16oz Beer (40g protein?) I had trouble eating this and finishing my beer.
    Creatine + Glutamine tea.
    Bedtime: Cassein Shake (50g protein)
    (259g protein total)

    So at 4% into my schedule my progress toward my goal is:
    Squats 20%
    Bench 15%
    Press 11%
    Deads 0%
    Power Cleans 20%
    I'm closer on most of these since I'm usually doing 3x5's and my goal is usually just 1x5s.
    Last edited by ColoWayno; 09-10-2010 at 11:48 PM.

  7. #127
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    Monday (24 weeks to go counting this week http://startingstrength.com/resource...=15104&page=13)
    Weighed in at 192.4
    Sets x Reps x Lbs
    Squats 2x8x45, 1x8x95, 1x6x135, 1x3x185, 1x2x205, 1x1x225, 1x1x245, (Walkout 295)
    3x5x260
    Press 1x8x45, 1x4x65, 1x1x95
    3x5x115

    Spent part of the weekend wrestling with a deck sander and did some painting. Those things are wicked heavy so I haven't quite recovered from Fridays dead lifts yet. I'm drinking a lot of milk and eating a bunch of food so I'll see how I feel in the afternoon after a nap. I have a feeling a warmup will erase 90% of the pain and let me get my lifts done.

    So I got this done... mostly... I bailed out on the power cleans after a couple of warmups. I figured it might be better to wait for a stronger day so I'll give these a try Wednesday. Squats and press felt good though amazingly.

    My puppy just peed on the carpet because she couldn't get outside because I've stained the deck... gotta go.
    Last edited by ColoWayno; 09-08-2010 at 04:39 PM.

  8. #128
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    Wednesday
    Weighed in at 190.8 (wth?)
    Sets x Reps x Lbs
    Squats 2x8x45, 1x6x95, 1x5x115, 1x4x135, 1x3x185, 1x2x205, 1x1x225 (belt on), 1x1x245, Walkout 295
    3x5x265 Starting to get heavy
    Bench 1x8x45, 1x4x95, 1x3x115, 1x2x135, 1x1x185
    3x5x200
    Power Cleans 1x3x115
    5x2x145

    I've been on low fat milk. I'm wondering if that's why my weight hasn't gone up. I guess I won't worry about weight until my lifts stall.
    I'm leaning toward going to a light squat day next week. I'll keep PC's on Wednesday. Reasons: I need a day when I'm not whipped by squats to do PC's, I think I can progress just as fast by keeping 5 lb jumps up longer.

    Food:
    Breakfast: 4 eggs, 4 cups milk, grapes, coffee (60g protein) (Fish oil, Niacin, Baby Aspirin)
    Snack: 1.5 cups milk (where are my cashews?) (12g protein)
    Lunch: 10oz tuna, 1 oz cashews (found them), 2tbs olive oil, Salad greens and herbs, 1.5 cups milk (55g protein)
    Pre Workout (15:30) T Bone steak, 1 Sweet Potato, 2 cups milk, coffee (56g protein?)
    Workout (17:45)
    Post Workout: 16oz chocolate milk. (16g protein)
    Dinner: Thai Peanut Chicken, Rice, 1 cup milk (40g protein)
    Creatine + Glutamine tea
    Bed time: 2 scoops whey 50g whey
    (289g Protein)

    Sleep: I've been stressed out about work so I started taking a benadryl to help. It's working pretty well. I've also been using a device called Respirate which uses music to accomplish guided deep breathing. My blood pressure is always lower after using it. Pretty cool way to spend 15 minutes but the midi music track they use SUCKS.
    Update: Couldn't get to sleep last night until I was done on the pot, which took a couple of hours (on and off) and was very uncomfortable. Sorry to share.
    Last edited by ColoWayno; 09-10-2010 at 12:44 PM.

  9. #129
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    Feb 2010
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    Friday
    Weighed in at 192.6lbs (Weighed 201 at the gym dressed)
    Sets x Reps x Lbs
    Squats 1x8x45, 1x6x115, 1x4x135, 1x2x165, 1x1x205, 1x1x225 (belt on), 1x1x245, Walkout 315 (wow)
    3x5x270
    Press 1x8x45, 1x4x65, 1x1x95, 1x1x110
    3x5x120 (belt on)
    Dead Lifts (all belted) 1x2x135, 1x2x225, 1x1x295
    1x5x325 PR!
    Chins 1x5xBW
    1x2xBW+45
    Switched to whole milk yesterday...

    Food:
    Breakfast: 4 huge eggs, grapes, 3.5 cups milk (58g protein)
    Snack: 1.5 cups milk (12g protein)
    Lunch: Chicken Breast (thai peanut sauce), Herb+Greens salad + almonds + 2TBS olive oil, 1.5 cups milk (42g protein)
    Pre Workout: Bison Brat, Egg Salad, Quinoa, Oatmeal, Blackberries, 4 cups milk, Coffee (60g Protein) (Random stuff ehh?)
    Post Workout: 16oz chocolate milk (16g protein)
    Dinner: Ribeye steak, brocholi (50g protein)
    Creatine+Glutamine tea
    Whey shake (50g protein)
    (288g protein)

    8% into my schedule here's where I sit:
    Squats: 35% (35 of 100lbs to gain)
    Bench: 23% (15 of 65lbs)
    Deads: 16% (10 of 60lbs)
    Press: 33% (15 of 45lbs)

    Still doubting I'll be able to make enough progress on deads but we'll see! Stuff is going to slow down real quick. Gotta keep eating.
    Last edited by ColoWayno; 09-10-2010 at 09:42 PM.

  10. #130
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    Feb 2010
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    starting strength coach development program
    Monday (23 weeks to go counting this week http://startingstrength.com/resource...=15104&page=13)
    Weighed in at 193.6lbs (workout time weigh in dressed, 198)

    Sets x Reps x Lbs
    Squats 2x8x45, 1x6x95, 1x5x115, 1x4x135, 1x3x185, 1x2x205, 1x1x225 (belt on), 1x1x255, 1x1x315 (walkout)
    3x5x275
    Bench 1x8x45, 1x6x95, 1x4x115, 1x2x135, 1x1x185
    3x5x205 PR!
    Power Cleans 1x2x95, 1x2x115, 1x1x125, 1x1x135
    5x2x145 PR!

    The last rep on my power cleans needed a little arm help at the top to rack it. I'm still having trouble with fatigue when it comes time to do my power cleans. I started to feel sick to my stomach on my last set of bench press (was a PR!). I took long breaks on my warm ups for cleans and felt a little better by the time I finished my work sets. I should be doing 8 sets of 2 but my workout is already taking over 2 hours and I'm very fatigued by the end. Squats felt heavy, but good. Very little GMing I think. I think my heavier dead lifts are carrying over here.
    Food (back on lowfat milk):
    Breakfast: 4 eggs, grapes, 3.5 cups milk (58g protein)
    Snack: 2 cups milk (16g protein)
    Lunch: Burger Patty, Herb+Green Salad with almonds + olive oil, 1.5 cups milk, blueberries (42g protein)
    Pre Workout: Burger Patty, Sweet Potato, 1.5 cups milk (42g protein), Coffee
    Post Workout: 16oz chocolate milk (16g protein)
    Dinner: Chicken, Rice, Beans (25g protein)
    Shake: 50g protein
    Creatine+Glutamine tea

    249g protein.
    Last edited by ColoWayno; 09-13-2010 at 10:41 PM.

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