ColoWayno's log

[ColoWayno]

Wednesday
Weighed in at 192.2lbs morning, 200 dressed/evening
Sets x Reps x Lbs
Press (cleaned) 2x6x40, 1x4x60, 1x2x90, 1x2x110
3x5x125
Squats 2x8x45, 1x4x95, 1x4x115, 1x4x135, 1x2x185, 1x2x205
2x3x225 (belt)
Chins
3x5xBW+35 (235)
I've been pretty inconsistent with chins so I was happy with that.

Food:
Breakfast: 4 eggs, 1/2 apple, 3.5 cups 2%, coffee (58g protein)
Snack: 3 cups milk (1.5 2%, 1.5 whole) (24g protein)
Lunch: 10oz tuna, leafy green salad, almond slices, 2tbs olive oil, 1.5 cups whole milk (52g protein)
Pre Workout: Steak (3 or 4 oz), 1/4 cup blueberries , 2/3 sweet potato, 3 cups whole milk, coffee (45g protein)
Post Workout: 16oz delicious chocolate milk (16g protein)
Dinner: Chicken, Rice, Green Beans, 16oz 2%, (46g protein)
Creatine + Glutamine tea
Shake: (50g protein)
291g protein

Sleep/Recovery: it took quite a while to fall asleep. Shoulders are sore from those chins as I've been very inconsistent in doing them.

[ColoWayno]

Friday
Weighed in at 195lbs (morning) 203 (evening/dressed)
Sets x Reps x Lbs
Squats 2x8x45, 1x6x95, 1x5x115, 1x4x135, 1x3x185, 1x2x205, 1x1x225 (belt on), 1x1x245, 1x1x260, walkout 315
3x5x280
Bench 1x8x45, 1x6x95, 1x5x115, 12x135, 1x1x170, 1x1x190
1x4x205(fail), 2x2x205 Backoff 1x7x185
Deads 1x5x135, 1x2x225, 1x1x275, 1x1x315
1x5x335 PR!

Food:
Breakfast: 3 egg omelette w/bacon+sausage, 1 cup milk, potatos (40g protein)
Snack: 1oz Cashews, 3 cups whole milk (29g protein)
Lunch: 10oz tuna, salad greens, ricotta cheese, almond slices, olive oil (45g protein)
Pre Workout: Pulled pork, slice gluten free bread (wife got it for me to try), 4 cups milk (57g protein)
Post Workout: 16oz chocolate milk (16g protein)
Dinner: Ginger Salmon, Veggies (30g protein)
Creatine + Glutamine tea
50g shake.
(267g protein)

Sleep/Recovery:
I'm starting to feel a pulled muscle developing in my left pec. It popped before about 5 years ago when I was doing my own made up program that didn't include any warmups. Might research doing some prehab with the Star protocol if that's appropriate. I'm now more hopeful about my deadlift goal than my bench press goal. Went to the volunteer day at my church and shoveled rocks for an hour Saturday morning.

12% into my schedule here's where I sit:
Squats: 45% (45 of 100lbs to gain)
Bench: 31% (20 of 65lbs)
Deads: 33% (20 of 60lbs)
Press: 44% (20 of 45lbs)

Average Weekly Weigh in: 3 week change = +2.1lbs
Week 1: 191.5
Week 2: 191.9
Week 3: 193.6

[ColoWayno]

Monday (22 weeks counting this week http://startingstrength.com/resource...=15104&page=13)
Weighed in at 192.6lbs (morning)
Sets x Reps x Lbs
Squats 2x8x45, 1x6x95, 1x5x115, 1x4x135, 1x3x185, 1x2x205, 1x1x225, 1x1x250 (belt on), 1x1x270, walkout 315
3x5x285 ties for PR
Press 1x8x45, 1x6x65, 1x2x95 1x1x115 (belt on)
3x5x130 PR
Power Cleans 1x3x95, 1x2x115, 1x1x125, 1x1x135
5x2x150 PR!

My work computer was on the fritz so I took the morning off while it was being repaired. Squats felt hard but very smooth for me. Very little if any back angle problems. The PRs on the press took everything I had. Felt a good jump in all of my warmup cleans, but nothing on my work sets. Get to watch my team the 49'ers tonight instead of being at the gym.
I've got a problem in that my workouts are starting to take more than 2 hours. This leaves me in bad shape for whatever is last on the schedule. I need to either back off or start taking some chocolate milk or something. Part of the time issue today was helping a guy who is partially paralyzed use the leg press.
Food:
Breakfast (07:30) : 3 eggs, sausage, 2 cups milk, 1/2 apple (46g protein)
Pre Workout (09:30): 12oz milk, 12 oz chocolate milk. (24g protein)
Post Workout (13:00): 12oz yogurt shake, bananna, protein/creatine shake (75g protein)
Lunch (17:00 late): 10oz tuna, leafy greens+herbs, cashews, 2tbs olive oil, blackberries, 1.5 cups whole milk: (57g protein)
Dinner: (20:30) KFC! (grilled)+ green leafy salad with feta cheese and 2tbs olive oil, 1.5 cups milk (47g protein)
Bedtime: Greek Yogurt (14g protein)

263g protein

Sleep/Recovery:
Slept OK last night. The first 4 hours were solid. The next 4.5 were off and on. I'm feeling a little pain in my lower ribcage on my back. Must have pulled something slightly. I'll have to see what it affects on Wednesday.
Update: ended up with the runs today... maybe too much milk and yogurt, though I tried to make up for it with a couple of salads.

[TartanEagle]

My workouts are pretty long, as well (about 75 - 90 minutes). You may want to reduce your warm up volume, if possible.

[ColoWayno]

My workouts are pretty long, as well (about 75 - 90 minutes). You may want to reduce your warm up volume, if possible.

I'd be pretty happy with $1.50 at this point. I may not change a lot though since I think I won't be on Advanced Novice much longer. I'm sure I'll end up having to deal with this at some point though no matter what program I'm on.

[ColoWayno]

Wednesday
Weighed in at 195lbs morning, evening dressed 201
Sets x Reps x Lbs
Squats 1x8x45, 1x6x95, 1x6x115, 1x3x185, 1x2x205,
2x3x225 no belt
Bench 1x8x45, 1x6x95, 1x3x135
2x3x185
Chins 1x5xBW, 1x2xBW+25
3x5xBW+40 (241)

I'm going light tonight except for chins. I'm going to try sticking with advanced novice as much as possible until I hit at least a 15lb pr in squats at 300.
I probably should have done light chins too, but I got them done. Pec felt ok but I can still tell it's not 100%. Hopefully it will be by Monday.
Food:
Breakfast: 2.5 eggs, 1/2 apple, 3 cups 2%, coffee (40g protein)
Snack: 1.5oz nuts, 12oz milk, creatine tea, (21g protein)
Lunch: 10oz tuna, salad greens and herbs, 2 tbls olive oil, 1 oz cashews (45g protein, about 600kCals)
Pre Workout: (15:45) 5oz grass feed ground beef, 1/2 cup (uncooked measure) rice, 2 cups whole milk, coffee (51g protein)
Workout: (18:00)
Post Workout: 16oz yogurt drink (22g protein)
Dinner: Chicken breast, salad greens w/almond + feta cheese + 2tbls olive oil, mashed potato's and gravy (30g protein)
Shake: (creatine + whey 58g protein)
267g protein

Sleep/Recovery: My lower back has a bit of an ache. Nothing that unusual. Probably because I tried for more explosion on my squats and may have gotten a little sloppy. Time to go stretch out and get some sleep.

[ColoWayno]

Friday
Weighed in at 202 (evening, dressed)
Sorta not feelin' too great today. We'll see how it goes.
Squats are getting high. Time for a 10% reset on all of my lifts. This will probably be my only reset before starting TM. Still want a 300lb squat before changing programs.
The good news is that I got my squat session done in 40 minutes.

Sets x Reps x Lbs
Squats 1x8x45, 1x8x95, 1x6x115, 1x4x135, 1x2x185, 1x1x205, 1x1x225, 1x1x245, 1x2x265, 335 walkout
3x5x290 I recorded the second set and they were high. Tried to fix on the third set but muffed the video start. Would've been a PR.
Press 1x6x45, 1x2x95, 1x1x115 (all cleaned)
2x5x130, 1x4x130 (fail) Repeat at this weight. The first set was cleaned. Grabbed the rack for the last two sets.
Deads Skipped these tonight


Food:
Breakfast: 4 eggs scrambled with cheese+milk, 4 cups milk. (64g protein)
Snack:
Lunch: Double Cheeseburger, Fries (58g protein)
Pre Workout: Oatmeal, 1.5 cups milk, 4oz ground beef (grass fed) (40g protein)
Post Workout: 20oz, chocolate milk (20g protein)
Dinner: Ribs, Chicken Salad, 1 cup milk (38g protein)
Shake: whey + creatine (50g protein)

(270g protein)

Sleep/Recovery:

Average Weekly Weigh in: 4 week change = +2.3lbs
Week 1: 191.5
Week 2: 191.9
Week 3: 193.6
Week 4: 193.8

[ColoWayno]

Saturday ... I'm reserving this day for whatever I want to do.

Today:
Made breakfast for my son and myself (the wife was working)
Played through lessons from my jazz piano book and some scales
Did a page of stretching from Bob Anderson's stretching book.
Took the dog on a long walk in an open space by my house.

Now for lunch, shower and a nap.

I have an appointment for a massage tomorrow.

[ColoWayno]

Monday (21 weeks counting this week http://startingstrength.com/resource...=15104&page=13)
Weighed in at 193.8lbs (morning), 201 evening dressed
Sets x Reps x Lbs
Squats 1x8x45, 1x8x95, 1x6x115, 1x4x135, 1x3x185, 1x2x205, 1x1x225, 1x1x250, 340 walkout
1x5x270, 2x5x250 Recorded the 270 set and it was ugly. Recorded one of the 250 sets, I think it was pretty good. Forgot my cable for my camera but I'll post some of these.
Bench 1x8x45, 1x4x95, 1x2x135, 1x1x165
3x5x185
Power Cleans 1x3x95
8x2x135 Recorded one of these. I think it was pretty good. I'll post when I find my cable.

Breakfast (07:30) : 4 eggs, 3 cups milk, 1/2 apple (52g protein) tried adding some coconut milk to my cappuccino, couldn't tell.
Snack : 12oz milk (2%), creatine tea, 1.5oz nuts (18g protein)
Lunch 10oz tuna, salad greens, 2 tbls olive oil, 3 cups milk (2%) (64g protein)
Pre Workout (15:45) 1/2 cup rice (uncooked measure), 5oz ground bison, 12oz milk (whole) (47g protein)
Post Workout: 20oz chocolate milk (20g protein) added 4oz coconut milk to this.
Dinner 10pc nuggets from Wendys (23g protein), salad greens w/2tbls olive oil, Parmesan Cheese
Bedtime: Creatine+Glutamine tea, 50g whey shake

(274g protein)

I'm going to start trying to sort out when to drink whole milk and when to drink lowfat. I think with a protein fat meal I'll use whole. After a workout or with a protein carb meal I'll use lowfat. I'm not sure how much of a difference it makes but what can it hurt.
Sleep/Recovery:

[ColoWayno]

Ok, this first squat video (290lbs) made me think I needed to reset the weight to reestablish depth:
http://www.youtube.com/watch?v=E0u0VtwAEDo

Here's my effort to do that at 250
http://www.youtube.com/watch?v=PvoIKL-dC3Q

Note the applause at the end.

Here are some power cleans at 135
http://www.youtube.com/watch?v=TNOF4WlBFb4

Sorry about the mirror shot on the first squat set, that wasn't intentional.

Posted all of this in the Technique section as well.