Chebass88 gets stronger day by day. Chebass88 gets stronger day by day.

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Thread: Chebass88 gets stronger day by day.

  1. #1
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    Default Chebass88 gets stronger day by day.

    • wichita falls texas june seminar date
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    Hey all,

    So after a year on the board, I decided to start a log.

    A bit of background first. I'm 33, and currently ~250lb. I've been lifting since 2010 (2009 if you count a year spent with CrossFit). I'm currently following Steve Pulcinella's Iron Sport Strength Method (since mid-March). I also enjoy bending steel & doing strongman feats of strength occasionally.

    My training philosophy: While following a prescribed program, I strive to make a new personal best EVERY SINGLE TRAINING SESSION. There is a great article by Bill Starr in the IronMan archives about this. It might be as simple as an extra rep in a backoff set of squats, or a new max on dips, or an all-time PR, or breaking a new total volume limit, or doing the same work in less time, etc. Over the past two years, I've managed to accomplish this every time. I lift in my garage gym most of the time, and occasionally at the gym at work, and at a commercial gym while on travel for work.

    My goals are simple - to be REALLY F'N STRONG. I want to be the strongest person in any room I walk into (obviously, some restrictions there...). Since it is easiest to measure by numbers, I'm working on a 500lb squat, 600lb deadlift, 350lb bench, 225lb press, but those really are just a bunch of numbers (to be met and exceeded in the future).

    My current maximums are:
    Squat: 485x1 (training), 475x1 (competition), 370x10 (training - I'm most proud of this one)
    Bench: 320x1 (training), 315x1 (competition)
    Press: 205x1 (training)
    Deadlift: 520x1 (competition),
    Power Clean: 230x1 (training)
    Curl: 145x1 (training)
    Front squat: 305x1 (training)

    Today was Powerclean & Press day. I held off on powercleans as I'm still working my way back from overdoing it this past Monday. Apparently heavy squats for reps followed by heavy RDLs, russian leg curls, roman chair situps while mixed with some aggressive gardening - bush removal, fence erecting, etc. will lead to a very sore lower back. I learned my lesson - never garden while training.

    Press: Warmup, 167.5x3, 175x3, 182.5x2, 155x5, 155x5, 155x3, 155x2
    BTN Press: Warmup, 115x5, 135x5,7,8,10 (done as push presses)
    Dips (BW only): 10, 10, 9, 9 **First time getting two consecutive sets of 10 reps!**
    Curls: Warmup, 70x12,12,12,8,12,12

    Today is a great day to be alive.

    ian

    P.S. I'd say I'm an intermediate, even though I never fully exhausted linear programming...
    Last edited by Chebass88; 05-31-2013 at 02:49 PM.

  2. #2
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    Good to see your log here.

  3. #3
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    Ian, great to see you posting. I look forward to following your progress.

  4. #4
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    Default Squats - the cure for what ails ya

    Hey everybody,

    @ Walter & Mark - thanks for your comments.

    Since I'm new at posting a log, I'm planning on writing what drove me that day, or something I learned. I'll try to make it a little more interesting than a reporting of sets & reps. Hopefully my log can inspire someone or cause a chuckle.

    Squat day today. Today was the first day using my new hundred pound plates. A most excellent purchase.
    Squats: 135x5, 245x3, 335x2, 385x1, 435x1x10 (10 singles)
    Front Squats: 135x5, 185x10x4 sets.
    DB Pullovers (25lbs, between front squat sets) - 20, 20, 20, 20 (just for fun)

    I was still stiff from last week's overuse as well as sanding & staining the wood floor in a bedroom (it came out quite nicely). A couple hours on my knees made them really stiff, although powerlifting wraps + leftover upholstery foam make some decent kneepads! Heavy squats are the cure for what ails ya. A cup of coffee & some squats - I was feeling great. Just in time to finish up and catch a flight for a work trip.

    As I mentioned, I bend steel. Over the weekend, at a family yardsale, some of the family were incredulous that anyone would do such a thing, so I had to prove them wrong. Fortunately, I carry a bunch of hot rolled bar stock in my car, just in case I need to pop off & do a feat of strength. I was in the middle of the bend, and was struggling more than normal (probably due to carrying boxes & old furniture for a few hours). One individual kept saying "That's good, you don't have to go further". But I did. I had decided to bend the bar, and it was going to happen. Eventually, though it hurt something fierce, I got it bent.

    People you know might tell you it is okay to quit. Don't. It isn't okay. Keep pushing and pushing. Eventually you pass the yield point, and the bar bends. Or the squat goes up, or you add 5lbs to your bench press. Once you set your mind on accomplishing something - don't give up halfway through. Even if quitting would be easier - don't do it. You'll look back and realize you accomplished something great.

    ian
    Last edited by Chebass88; 06-04-2013 at 10:57 PM. Reason: Forgot the DB pullovers...

  5. #5
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    Default Today was "Bro Day".

    Ah, "Bro Day". AKA the day for bench press & curls.

    Bench: 135x5, 185x3, 225x2, 275x1, 290x1x10 (all done with 3 count pause at bottom)
    Wide Grip Bench: 135x10, 10; 185x10, 10, 12, 11
    Curls: 70x12, 90x8, 100x6, 110x4, 100x6, 90x8, 70x12, 60x15 (all were 100% strict)
    Dips: 6, 10, 8, 9

    I wanted to give the wide grip benching a shot - I had some great success when I was using it regularly back in 2011, so here it is again. I'm using it as an accessory lift, alternated with the floor press. 185 was not my limit, but I have not done this in almost 2 years, and wanted to make sure I could.

    My goal of a 200lb strict curl seems so far away. But I have faith in myself. I'm going to keep chipping away, and doing them on a regular basis. I'll get there eventually. I'm looking forward to the day when I walk into a commercial gym, head straight to the squat rack, curl 200lbs on a regular barbell & then immediately thereafter go into a very heavy squat session. With any luck, there will be mirrors, where I can make "duck face " at myself while doing it.

    Stay strong my friends.

    E.

  6. #6
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    Default Picking things up (and putting them down)

    Yesterday was Deadlift day. There is something about doing a whole bunch of heavy deadlifts that make you feel like it is a great day to be alive.

    Deadlifts: 135x5, 245x3, 335x2, 385x1, 425x1, 470x1x10 (ten singles)
    Front squats: 135x5, 185x5, 225x5, 275x3x3
    Inverted rows: 8,7,7,7
    Shrugs: 220x20,20,20,20
    Pullups: 5,4,3,3 (done at the top of every minute)

    It is best to have some excellent reading material to use between sets, particularly when doing things like deadlift singles (~3.5 minutes between reps). I don't recommend anything too deep, just something to help pass the time. My reading collection in the garage currently includes:

    MILO magazines (two recent ones and one from 1997) - "A Journal for Serious Strength Athletes"
    Strength & Health from May 1954 (Chet Spittle on the cover)
    Muscle Power (1964)
    Muscular Development (~1965)
    "Strength Training Anatomy" by Frederic Delavier
    "Prescription for Nutritional Healing" by Phyllis Balcher
    A couple of articles by Bill Kazmaier (The Squat & Deadlift, The Bench Press, and Gaining Muscular Size & Bulk)
    SSBBT3 by Mark Rippetoe
    A few miscellaneous printed articles from "The Tight Tan Slacks of Dezso Ban"

    It is great to read the old strength magazines. There are some really great articles. Last night I read one on forearm training by Sigmund Klein (with a classic Grimek arm pose) as well as one on the Clean & Jerk by Champion Chinese Food Eater, The Strongest Man in the World, US Olympic Coach, Bob Hoffman.

    E

  7. #7
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    Default A pressing issue.

    Today was press day.

    Press: 95x5, 135x3, 165x2, 180x1x10 (ten singles)
    Behind the neck press: 95x13,11,11,10
    Dips: 10,8,8,8
    Curls: 70x12, 90x8, 100x6, 110x4, 100x6, 90x8, 70x12, 60x15 (all were 100% strict)
    Superset Rear delt raises / band pull-aparts (25lb DB each hand): 8,8,8,8

    My wife joined me when I was doing curls, and she did some light arm & shoulder work. I learned my lesson from last week - I did garden work AFTER training (and also after eating some eggs & toast). We have tomatoes, peppers (bell & hot), zucchini, yellow squash, beets, carrots, corn, watermelon, and pumpkin planted. We also have basil & mint. I'm really looking forward to having some great fresh produce this summer.

    Stay tuned for more exciting strength training by Chebass88.

    E

  8. #8
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    Today was a real dud of a training session. Perhaps it was because my mind was focused on the two research proposals due tomorrow, or the variety of other projects at work, or thinking about what I have to do to prepare for the twins in September. Or maybe just because I was really tired.

    Squat: 135x5, 225x3, 315x2, 365x1, 395x1, 415x5 (Skipped the backoff sets)
    Front Squat: 135x10,10, 185x5, 225x5
    DB Pullovers: 35x20,20,20
    RDLs: 135x10

    I'll be better tomorrow, after some good sleep tonight.

    Today's training tip: Always wear a shirt while mowing your lawn. If you get sunburned, it makes squatting uncomfortable.

  9. #9
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    Default Another "BRO" day in the books.

    Another day of benching & curling.

    Bench: 135x5, 185x3, 225x2, 255x1, 280x5, 225x10,9,8. (New 5RM)
    Wide grip bench: 135x10, 195x8,8,8,7
    Curls: 45x5, 75x3, 95x2, 115x1, 135x2,2,2,2,1, 125x3, 115x4, 95x10,8,8
    Dips: 6,6,6,6,5,5 (EMOM)

    I saw the phrase "EMOM" in the Programming section (with Andy of Kingwood Strength & Conditioning), and thought it would be a fun way to end the training session. A few of the curls @ 135 had a slight lean back - but no hip movement at all.

    If you can't tell already, I REALLY like lifting in my garage. I put some Zappa or James Brown or Rush on the iPod (in a dock, so I don't have to wear headphones). I chalk up & go over and lift. I finish the lift, mark my logbook, and then play with the dogs, do gardening (see previous posts for how this turns out), read about 1950s strength training, or draw up new plans for exercise equipment, etc. During the week, my wife always has dinner ready when I'm done training, and nothing beats doing heavy squats and coming inside the house to homemade meatloaf & mashed potatoes.

    Sure, if I were in a really good strength gym, I would progress a lot further. Sure, my weights aren't calibrated & some of the edges are rough. Occasionally my dog tracks mud in there (particularly when he is in the middle of an unauthorized excavation project!), and it gets really hot in the summer & cold in the winter. Blah Blah Blah.

    I'm getting stronger, and learning what it means to push myself. By myself. Sometimes I fail. Other times I sing along to "St. Alfonso's Pancake Breakfast" at high volumes. If you have the opportunity to train at home, I can't recommend it highly enough.

    E

  10. #10
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    starting strength coach development program
    Today was another light day (somewhat). I skipped doing my backoff sets on the deadlift as well as rows. I still got three new personal bests today, so all was not a loss.

    Front squats: 135x5, 185x5, 235x5, 265x2, 295x3x3 (new 3RM)
    Deadlifts: 135x5, 245x3, 335x2, 385x1, 425x1, 445x5 (new 5RM)
    Pullups (close grip): 5,4,3,4 (first time getting 5 reps with close grip)

    I know exactly why my workouts have been less than optimal recently. I have not maintained strict control over my diet, nor have I been rigorous about going to bed at an early enough hour. Monday begins a new 4 week training cycle, so after I rest up this weekend, I'll be ready to hit it hard & get it (and avoid gardening during training...)

    E

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