ReStarting Strength: My SS log

Hello all, I have just signed up to the Starting Strength forums and this will be my second time attempting the program. I decided to make a log to keep me on track and hopefully to get feedback as I get back into serious barbell training. Last time I was doing the program from the kethnaab write-up, but have since gotten SS:BBT and PPST thank god! The books really helped me understand some major form problems I was having. Also, last time I did follow a "70's big diet"(read: copious amounts of dblchzbrgrs) in addition to GOMAD, which got me strong but quite fat(after reading Rip's Clarification post, I came to realize my body type is prob not the best for that diet). Anyway, I spent a few months last winter doing the program the first time, with the following results:

5'8.5
185-189 pounds
Lifting PR's:
Squat 285 x 5 x 1, 280 x 5 x 3
Deadlift 325 x 5 x 1 DO
Bench 215 x 5 x 3
Press 155 x 5 x 3
P Clean 165 or 170(don't remember) x 3 x 5

By that point an elbow injury began really interfering with my lifts(clean and bench particularly) which was due to form problems holding the squat and pulling on the clean. This was shortly followed by a bad back strain/sprain which put me out of commission pretty much altogether. I lost fat once I was injured since I was a bit dejected and didn't want to be unable to lift AND pretty chubby, so I went down to a low of 156 lbs after a couple months of dieting + some lifting(bodyweight work etc + cardio). I'm currently ~165 lbs and ready to get back into serious barbell training and get strong, this time with much better form hopefully

Hope this wasn't too long lol

First session back, this is from Wednesday:

Squat 185 x 5 x 3
Press 105 x 5 x 3
Dead 225 x 5 x 1

Everything felt good. I did a couple barbell lifts recently(before being back on the program, and squatted 225 x 5 x 3 with no real issues and pressed something like 135 x 3, 115 x 5 x 2) so I thought I'd start well below those numbers and get some momentum going. Hoping to make large jumps the first few workouts/weeks and milk that as much as possible before getting back to usual progression. Since I'm posting this late, my next workout will be in an hour or so lol

Today's workout:

Squat 195 x 5 x 3
Bench 165 x 5, 5, 8
Power Clean 115 x 5 x 3
Chins x 10, 6, 5

Doing cleans in sets of five atm because I find that that way I can get in the groove with my form by the last 2-3 reps of my set. With sets of 3 I'm making small adjustments each rep, so I get maybe one really good one in and then have to stop and start again. Will switch to 3's at some point when form is really solid and weights get heavier

So I'm supposed to be on a Mon-Wed-Fri schedule but I didn't get much sleep Sunday night, and yesterday I essentially got home from a long day at school and went right to sleep, so no training last night. Anyway, I'm hoping to train today, Thurs, Sat and get back on my Monday schedule next week.

Today's workout:

Squat 205 x 5 x 3
Press 115 x 5 x 3
Dead 245 x 5

Extra shit:
BB Curls 65 x 8, 85 x 8 x 2

I haven't done barbell curls in quite some time, and I must say I forgot how easy they are compared to the compounds. All the lifts felt good today, although my first set for squats and press I needed to adjust my form a tad to get in the groove. Hoping to continue the 10 pound increases as long as possible. Wish me luck!

Thursday September 23

Squat 215 x 5 x 3
Bench 175 x 5 x 3
Clean 125 x 5,5,8
Pullups BW x 7,6,6

Everything felt pretty good. I think I need to change my warmup scheme either overall or specifically for squats and pressing, because so far my second and third sets of five are often easier than the first. I can only think this would be due to insufficient warmup. I've been doing a couple minutes of jump rope then either a couple barbell complexes with just the bar or straight into the squat warmup(using the SS warmup calculator posted in the training forum), but by the time my first work set comes around I just don't feel fully warmed up. Today, for example, my third set of squats felt much easier than the first. Bench was similar.

Bench was still good, no spotter today(work out at home and it just depends if my dad is home to spot me) so I find taking the bar out of the rack is tiring, since I have to fiddle to keep my shoulders retracted and just generally waste energy before I even get started on my presses. Cleans felt fantastic!!! This is prob the first time I could ever say this. I've started using two couch cushions to start from(using 35 lb plates) so that the start height was correct, plus I could dump the bar onto them no problem. This was a HUGE help. They were feeling so good that by the third set I just kept going and got 8. Maybe this was foolish but I was just having fun with them. With pullups I'm trying to consciously retract my shoulder blades. Overall a great day

I realized that I didn't really outline my goals in this log, so here goes:
Initial goals are to get back to my previous numbers(which were in my first post). That is my first priority. My short term goals beyond that are 2 plates on the bench, 3 on the squat, and eventually 4 on the deadlift(if dead and squat stay at the same relative weights for me this will be a while after i hit a 3 plate squat). Those for working sets, not 1RMs. In the long term I'd like to get a 2/3/4/5 like so many other ppl on here. And one other thing would be that I'd like to get my clean #'s closer to my bench eventually, which I'm to understand should be close in strength in a balanced trainee. Weight-wise, I want to gain continually throughout my novice period, but I won't be doing 7000kcals a day trying to hit 200 pounds in 3 weeks. This morning I weighed in at 165, and I hope to be gaining steadily(at least 1-2 lbs/week) from here on out. I will be trying to eat at least 3500kcals on training days, and at least 3000 on off days.

Monday September 27

So I had planned on training saturday to get my three workouts in, but Friday night I ended up being out till almost four and getting to bed at 5, and by time I woke up(after sleeping all saturday) it was time to get ready for my cousin's stag Saturday night. Then I didn't want to train Sunday and screw up my Mon-Wed-Fri again, so I thought I'd just take the extra rest and come back fresh today. And I did.

Skwat 225 x 5 x 3
Press 125 x 5 x 3
Dead 265 x 5
BB Curl 85 x 8,8,4
Dips BW x failure(didn't count) x 1

Today was pretty good, I moved quickly through my workout, and I find that if I can keep a good pace going with warmups and what-not that its much easier to power through everything. The squats felt pretty good, although I think I may still be having a little bit of butt-wink at the bottom, so I guess this means I need some time spent stretching my hammies and calves and what not. I find that some days it just takes me a while to get in a groove with my squat form, but usually by set three I'm feeling good. I think I should post a vid of my squat form for ppl to look at and comment on in the near future. Press felt fairly heavy, I'm not totally sure whether I'm gonna do +10 pounds again next workout or just start with 5's. I'm excited to get back to 1 plate and beyond again. Deads felt really good.

My eating could have been better today, I have really only eaten 3 meals today(although each meal was solid), plus my mid- and post-workout shakes. I had better at least have a shake or something before bed lol.

Wed, Sept 29:

Squats 235 x 5 x 3
Bench 185 x 5 x 3
Clean 135 x 5 x 3
Chins x 10, 10, 6

Today was a pretty good workout, I took videos of my squat work sets as well as two power clean work sets to get some feedback. I will post them in the technique section, maybe I should post links here as well. I'm just uploading them to youtube right now.

I'll also be posting this in the technique forum, but in case anyone would like to have a look and comment on my form that would be highly appreciated. The first vid is my squat work sets, all in one video, each set from a different angle:

http://www.youtube.com/user/MrTheBru.../1/EiXiJ3QdeAQ

And my last two sets of power cleans(i'm doing 3 x 5, not 5 x 3 as I mentioned in an earlier post):

http://www.youtube.com/user/MrTheBru.../0/4Wx514x0p6k

Sunday, Oct. 3

So the last few weeks my schedule keeps getting messed up(busy with a million things non-exercise related lol), so that I've only got in 2 workouts or so per week, but I will keep trying to get all my workouts in and hopefully have better luck from here on out. Worst comes to worst I may just have to train as often as I can, changing days depending on the week(instead of a Mon-Wed-Fri schedule like I had hoped. We'll see.

Today's workout:

Squat 245 x 5 x 3
Press 135 x 5 x 3
Dead 285 x 5
BB Curl 85 x 8 x 3
Dips BW x 12, 7

Squats felt pretty good, I'm working hard on my form every session, trying to push my knees out and sit back, and trying to make sure I don't lose hamstring/adductor stretch when I hit depth. My lower back was a little creaky after the squats, maybe that means I was losing lower back tightness during some reps, I'm not totally sure. Presses went well, I really focused today on trying to drive up with a really straight bar path, and that definitely helped. Last rep of last set was really hard, the bar almost stopped just above my forehead, but I didn't take no for an answer and managed to lock it out. Prob have to be realistic and move to 5 lb jumps from here on out. Deads were great.

Quote:

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Originally Posted by The Brute

I think I need to change my warmup scheme either overall or specifically for squats and pressing, because so far my second and third sets of five are often easier than the first. I can only think this would be due to insufficient warmup.

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I had the same problem with dips a couple days ago. Second set was way easier than the first. I think I'll have to warm up a bit more with feet on a box or something.

Quote:

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Originally Posted by The Brute

I'll also be posting this in the technique forum, but in case anyone would like to have a look and comment on my form that would be highly appreciated. The first vid is my squat work sets, all in one video, each set from a different angle:

http://www.youtube.com/user/MrTheBru.../1/EiXiJ3QdeAQ

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I'm certainly not someone to listen to about technique but it it looks like you almost free fall when squatting. It doesn't seem like it would be good to drop so fast to me as that means you have to stop a fast moving weight at the bottom. I haven't seen other videos where people drop so quickly. Rip doesn't drop so fast

http://www.youtube.com/watch?v=FVKEl4Wxoqc

Quote:

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Originally Posted by The Brute

I will keep trying to get all my workouts in and hopefully have better luck from here on out.

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Organizing time and making sure priorities get the necessary amount of time is never luck. If your workout is important to you then figure out how to make the time you need. Life is always busy so learn how to make time for exercise now and you will be able to exercise regularly for life. I've seen many friends loose control and also loose their exercise time. Take control. Use discipline.

Great log with good reflections. Thanks for sharing it.

What's your age?

Thanks for the feedback spiderman. I see what you're saying with the speed of the drop in the squat. I've seen the vid of Rip squatting before, but wasn't really paying attention to the speed of the eccentric too much, definitely something I will work on in future sessions.

As for working in the time, you're right, I shouldn't have used the term luck. Last time I did SS I never missed my workouts. My mentality has to be that I NEED to workout, not I should probably try and see if I can maybe get my session in today, last time I always decided I needed to get my workout and always did(even if injury prevented me from working out properly).

Oh and I'm 21 btw.

Quote:

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Originally Posted by The Brute

In the long term I'd like to get a 2/3/4/5 like so many other ppl on here.

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Is that shorthand for a 200 lb press, 300 lb bench press, 400 lb squat, and 500 lb deadlift? That would be pretty sweet.

I was thinking about the same combo the other day. Looking in the following pdf it seems that the 400 lb squat is the "easiest" of those goals and that a 450 lb squat is more in line with the other three. Also the 200 lb press seems like the "hardest".

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Quote:

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Originally Posted by The Brute

And one other thing would be that I'd like to get my clean #'s closer to my bench eventually, which I'm to understand should be close in strength in a balanced trainee.

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Yeah it seems like the power clean is supposed to be just a bit less than the bench press according to those same tables.

You are correct sir, I mean 200lb press, 300lb bench, etc etc. I read Mark's comment on that table somewhere, saying not to take it too too much to heart, it's just meant to give an idea. I only say this because while its good for context, it doesn't necessarily apply 100%. For instance, I'm currently ~168 lbs, but pressing and benching above the intermediate numbers for 165 lbs. I'm definitely not an intermediate by any stretch. I think it is definitely really helpful for seeing relationship/proportion between the lifts. For instance like you said, the clean numbers are almost equal to the bench numbers. I figure that since I, and most people who's logs I've looked at, have been benching much longer than I've been cleaning, that accounts for the large gap. That and my still-developing form on the power clean compared to my form on the bench(not that my bench form is 100% perfect, but better than my clean). So yeah, I think it is right to shoot for the clean catching up with the bench as training progresses over time.

Tuesday, Oct. 5, 2010

Today's Workout:
Squat 255 x 5 x 3
Bench 195 x 5 x 3
Clean 145 x 5 x 3
BW Chins x 10, 8, 6

I think overall my form on squats was better today, although I may have been a tad high on my third set. Bench felt really good today. Cleans weren't bad, but holy crap did 145 feel a lot heavier than 135. Didn't feel like a ten pound difference lol. I've decided that I'm at the point where I'm gonna switch to 5 lb jumps from here on out. 10 lb jumps were really fun and motivating, but I think it would be greedy to keep trying those, and would likely make me stall out early. So i'll do 5lbs for squat, press, bench, clean, and 10 for deads. I'd like to get my chins up to 3 x 10 so I can start doing some workouts weighted. On that note, instead of chinning on the bar on my power rack where I usually do, today I put my barbell on the hooks as high as they can go and chinned on that. Reason being is that I have a Powertec rack where the chinning bar is higher than the normal cross-beam, and as a result I can't touch my collarbone to the bar(go all the way up) without hitting my head against the ceiling. Chinning on the barbell felt much better cuz I could get full ROM on those(although by the end of each set I wasn't touching my collarbone, just getting my chin over the bar). I will be doing them this way from here on out. Plus it sort of makes the chin up a barbell exercise ;p

Btw, spiderman, do you have a log?? I didn't notice one in the SS section, are you an intermediate? I wouldn't mind checking it out if you have one.

Quote:

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Originally Posted by The Brute

Btw, spiderman, do you have a log?? I didn't notice one in the SS section, are you an intermediate? I wouldn't mind checking it out if you have one.

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My copy of Starting Strength just arrived today though I started my program a week ago based on the Starting Strength wiki information. I'm not really "doing the program". Though I've been exercising for a long time, I'm definitely a novice for strength training. I don't have a log but I'm feeling a bit guilty about that seeing as I'm getting so much value out of other people's logs. I'm going very light (embarrasingly light) so far trying to rehab some injuries and learn the moves. If squats can unfuck my knee I'll be very happy.

If not SS, what type of program are you doing? Or are you starting SS now that you have the book? Also, what kind of injuries? Injuries are always a major pain in the ass, and I've never even had anything worse than tendinitis and sprains.

I keep a log on here now because I find it really motivating, I kept a pencil and paper one last time and that was fine, but I'm glad to be doing it online now. It might help you out to have one too, whether or not anyone else benefits from it(if they do great, if not, you'll still get the benefit).

Quote:

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Originally Posted by The Brute

If not SS, what type of program are you doing? Or are you starting SS now that you have the book?

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I'm not going to do SS because it is so focused on legs. Squats every day. No climber wants big legs. I don't mind some more strength in my legs and I'm hoping it fixes my right knee. So I will squat a couple times a week. Although my program is close to SS, I'm focusing more on weighted pull-ups and chin-ups than SS.

Quote:

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Originally Posted by The Brute

If not SS, what type of program are you doing? Or are you starting SS now that you have the book? Also, what kind of injuries?

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For now it is right knee, right shoulder, and left middle finger. Injuries rotate and these three are multi-year problems.

Quote:

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Originally Posted by The Brute

I keep a log on here now because I find it really motivating, I kept a pencil and paper one last time and that was fine, but I'm glad to be doing it online now. It might help you out to have one too, whether or not anyone else benefits from it(if they do great, if not, you'll still get the benefit).

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I'm thinking about starting a log here.

Thursday, October 8, 2010

Squat 260 x 5 x 3
Press 140 x 5 x 3
Deadlift 300 x 5
BB Curl 95 x 5 x 3
BW Dips x 15, 9

Well I must be a smart guy because I picked exactly the right time to move to 5 lb jumps. For squats and presses I really doubt I could have successfully made the 10 lb jump. Today the weights started to feel legitimately heavy, which means I'm digging in my heels and ready to attack this shit!!! On the squats I'm really working on trying to get hip drive, not sure how successful I'm being, but I'm gonna keep at it. Presses felt heavy but really good. I use the technique Rip mentions in SS briefly where I pause at the top for my breath and then use the stretch reflex to help the bar off my shoulders. Hopefully that isn't cheating, but it seems to work for me. For deads I had originally planned to pull 295, but it was so close to 300 I just had to toss on the 2.5 lb plates. I'm still double overhanding, but that may be only for a short while longer. My grip held out today, but it was tough. For deads I'm now starting with my feet further forward(realize I didn't really have the bar over mid-foot before), so that should help my technique. Oh, also, I did all my lifting barefoot today(I lift at home). Last time I did the program I always squatted and deadlifted barefoot or in socks, so I may just switch back to that. Or I may go back to my chucks, haven't totally decided. Either way, lifting in barefeet does feel pretty good. There's just something about feeling the floor directly, and you can really feel where the pressure is on your foot(aka if you're really pushing through your heels or if the weight is drifting too far forward). Anyway, that is all!

Monday, October 11, 2010

Squat 265 x 5 x 3
Bench 200 x 5 x 3
Clean 150 x 5 x 3
BW Pullups x 8,7,4

Squats felt good today, I think on my last set I was hitting really good depth(not so far that I lost tightness and not too high) so I'm gonna try and find that sweet spot sooner in the future and stay in that groove. Bench felt really good, bar speed got pretty slow third set, but never looked like it was going to stop. Cleans- Yeah. These are hit and miss. My first two sets I noticed a couple reps where I arm-pulled the bar, I know because my left elbow bitches at me like no tomorrow when I do. Third set felt much better, I think I was more conscious of keeping arms straight as long as possible and each rep sailed up much easier, plus no discomfort in elbows. I take that as a good sign. I'm working hard on the cleans, I wanna get good at them. I might switch to 3's soon, but haven't totally decided yet. Pullup numbers were good, I put a little bit of a kip on them(not tons, but enough to get started into each rep from a dead hang). I think I may have pulled my right lat a tiny bit tho, its not feeling too great. Oh well, rest, ibuprofen, plenty of food and fish oil- the R.I.P.F.F.O protocol as I'll call it lol, should fix that up.

On another note, this weekend was Canadian thanksgiving, yay!!! So I got plenty of great food in my belly to help my recovery, so looking forward to a great week of training. PWO meal today: whey shake, followed by a big slice of pumpkin pie with ice cream. Boo yeah!

Today's "workout"

squat 270 x 4

Yeah. So my lower back and my right elbow(primarily) are giving me issues. At four reps into my first work set I decided to call it, because I felt I was going to be making these pains worse, and only prevent myself from continuing smoothly on the program. My brachialis has been painful and easily irritated ever since my last time on the program I'm pretty sure due to arm pulling in the clean. Pullups last session added to the irritation/inflammation. As for the lower back this is probably a trickle down from letting my back round a little last dead session. I'm pretty frustrated right now. I'm thinking i'll do some light recovery work- brisk walking, stretching, BW back extensions for a couple days and hopefully be back in action on friday.

Quote:

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Originally Posted by The Brute

Today's "workout"

squat 270 x 4

Yeah. So my lower back and my right elbow(primarily) are giving me issues. At four reps into my first work set I decided to call it, because I felt I was going to be making these pains worse, and only prevent myself from continuing smoothly on the program. My brachialis has been painful and easily irritated ever since my last time on the program I'm pretty sure due to arm pulling in the clean. Pullups last session added to the irritation/inflammation. As for the lower back this is probably a trickle down from letting my back round a little last dead session. I'm pretty frustrated right now. I'm thinking i'll do some light recovery work- brisk walking, stretching, BW back extensions for a couple days and hopefully be back in action on friday.

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That happens sometimes. Don't be frustrated.

I remember a while back I was really, Really, REALLY making awesome progress with my meditation practice (I'm a Buddhist). It was great! I was having visionary experiences at night while I slept, I could, at any moment relax into a complete and total out-of-body-feeling experience at will, and my waily meditation sessions were incredible. And then my in-laws showed up for a visit o.0 ... This might not seem like a bad thing, but they wanted to go out and Do Stuff. Like take us sailing, go to the movies, go visit cool sea food restaurants, stuff like that. So there I was, bitching about all this to Em, my teacher, telling her how frustrated I was that my practice had been disrupted for a few days because of the guests. All I wanted was to retire to my room and sit on my cushion in front of the alter. And she told me "Go sailing. Have fun. DON'T FORCE YOUR PRACTICE."

Of course, she wasn't telling me to be a slackass about it... She wasn't saying I adopt the attitude of some folks, the people who constantly talk themselves out of hard work at the gym or whatever, she wasn't advising me to be like that. But she was telling me "Hey, sometimes it's not possible to practice, things that you can't control have gotten in the way for a day or two, don't sweat it, just pick it up again the next day. Be dedicated, do your best to always practice when you're supposed to BUT, if you find yourself indisposed at work, or you're sick, or you're suffering from lack of sleep, it's okay to miss one."

It does us no good to get frustrated. I learn this time and time again. If your lower back and elbow said "No!" then yield to your body for a day. It's okay. Just try again the day after the day after that and do your best to stay dedicated and you'll be fine.

I totally agree with Gamedog.

If you are going to lift weights or exercise someway for the next 50 years and try for at least three days per week that whole time then you need the long view that occasionally there will be setbacks. That is part of the process. You are wise to listen to your body and miss a few days now than miss three months starting two weeks from now after you have really screwed things up.

As far as the injuries go, have you ever had some really painful massages like active release or rolfing? That is the only thing that has ever worked for me and about half the time it works really, really well.

@ Game and Spiderman

Yeah, the frustration waned pretty quickly after that workout, I posted directly after my workout and was in the initial phase where I was disappointed to have the same injury problems popping up again. Anyway, I'm committed to seeing what I can do right now without aggravating my(albeit mild) injuries.

@ Spiderman, I had a little bit of active release massage when I was in physiotherapy before(first time for biceps tendinitis, second time for brachialis/brachioradialis strain). I've never done rolfing. I would like to look into some form of soft tissue massage work, and since wednesday I've been foam rolling daily.

And thanks to both of you for the advice/input!

Friday's workout:

Today I just messed around with some different moves to see what I could do without pain.

I did some light high bar squats, some shrugs/power shrugs, and deads(I guess rack pulls?) off of the lowest pins in my rack.

The shrugs are something I'm considering swapping for cleans in my program until my elbow heals. As far as the other stuff I was doing, since my back strain/sprain, I've been considering that I still have some hip tuck when I hit parallel in the squat, and am having some trouble keeping my back fully extended in the deadlift(which I think is a result of not being able to squeeze down fully into the bottom position). I did the low rack pulls to get the feeling of pulling with my back fully extended and rigid. I think paying more attention to having chest up will help significantly.

Oh I also did some chins which felt fine thankfully. Pullups are definitely out for the time being since they hurt my elbow like a bitchy bitch lol. But chins seem to be fine since biceps takes the work away from brachialis and brachioradialis. I'm concentrating on keeping full supination while I perform them.

Judging from past experience with these injuries, I think my back will be less of a prolonged issue than the elbow, in which case I will probably do the following until my elbow is feeling better:

Workout A Squat, Press, Dead

Workout B Squat, Bench, Shrug, Chins

What part of your elbow hurts? If it is tendonitis it probably means some muscle is tight. For examples, when the pointy tip of my elbow hurts it means my triceps are tight.

Well, its not the elbow itself persay. But the brachialis muscle primarily, and less so in the brachioradialis. Tightness may be an issue, but I'm not totally sure what to stretch to help that?

Monday, October 18, 2010

Well, well, well.

Squat 270 x 5
Press 170 x 1 PR!!!!!!!!!!!!!!!!!!!!!(This is my BW btw, so I have now achieved a bodyweight press!!! Yay!!!)
Press 185 x .4 LOL

So today I went into the gym(my home gym that is) with lots of hope and not a lot of time. I wanted to work on the squat and see how my back felt, but didn't have time to do all my work sets. Anyway all the warmups felt great and so did those 5 reps. My lower back felt pretty good. Right now I can feel it a tiny bit, but nothing major. Anyway, for a little bit I've been interested in seeing what my max was in the press, and since I didn't have time for 3 worksets I decided to just do a little warmup and then work up quickly to a max. 155 felt really easy, and I got myself pumped up to try 170(1 x BW). I got all psyched up, picked up the bar, tightened everything, took a huge breath and....bam! The weight sailed up with no problemo!! I couldn't believe how easy it felt. Needless to say I quickly got a little PR drunk and loaded 185 on the bar, why not I thought?? Anyway, I pressed it to forehead level where it stayed for about 3 LONG seconds, then crashed back down to my shoulders. Oh well. The press PR has made me super happy, plus the fact that I was able to squat. There's nothing like a PR to beat the blues it seems.

Next workout I intend to squat 270 for 5 x 3, press 140 x 5 x 3, Dead 315 x 5, and move on from there.(that was the workout I was supposed to perform before I strained my back last week). Let's do it!!!

Quote:

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Originally Posted by The Brute

Well, its not the elbow itself persay. But the brachialis muscle primarily, and less so in the brachioradialis. Tightness may be an issue, but I'm not totally sure what to stretch to help that?

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Yeah. "Elbow" doesn't mean much once you start analyzing the problem. More meaningful things are things like "bicep insertion", etc.

If your actual muscle bellies are sore then you can stretch and massage them. Even if your tendons are sore, stretching the muscles will likely relieve the tension irritating your tendons.

Stretching the back of the forearms is possible. Stand up. Put your sore arm straight out in front of you. Arm horizontal with your palm down. Keep your arm straight out and rotate your arm and hand 90 degrees so your palm is facing out. Bend your wrist 90 degrees so you palm is towards your elbow. You should be able to see your palm near your pinky and your thumb is on the floor side. With your other hand apply more pressure to the back of your hand to push your palm more towards your elbow. Rotate the bad hand up towards the ceiling more too to increase the stretch. Then hold that tension and start bending your elbow and bringing the back of your wrist towards your chest to intensify the stretch. Wiggle it around until you feel the stretch in the back of your forearm.

Massaging the backs of the forearms is easy. Put your arm on a table, desk or counter. Put a little skin cream on your thumb. Crush the living daylights out of your muscles with all your upper body weight on your thumb. You can do active release with your hand dangling off the edge of the table.

Effectively stretching the biceps muscles seems difficult and self massage is harder than the forearm. Experiment and see what you can come up with. Otherwise and active release thearapist might be able to help or get someone to use a rolling pin on the sore muscle.

Congrats on the bodyweight press!

Hello all/anyone,

I haven't updated this since the fall of 2010, so almost a year, but I've still been training and decided to post some updates and restart my restarting strength log lol.

Age: 22
BW: 182(as of this morning after all you can eat korean bbq last night!)
Height: 5'8.5

Here's where my lifts are at these days.

High Bar Squat: 275 x 5 x 3
I don't squat low bar anymore. I tried for well over a year to get the low bar position right without hurting my elbow and or shoulders, with no avail. I now love the high bar squat and would likely never switch back to low bar(except maybe for specific purposes, eg I ever decide to do a powerlifting contest). It feels much more natural and even if I miss reps and have to dump on the pins I don't strain anything(usually a missed rep in low bar always left my back or something hurting). So it's just what works for me.
Bench Press: 225 x 5 x 3 PR today! Finally hit two wheels in the bench, it feels good. I've been waiting for that for what seems like ages lol.
Press: 167 x 5 x 3 Microloading in the press is definitely necessary at this point. Hoping for 170 next session.
Deadlift: 305 x 5 Using double overhand and will use straps if necessary(had biceps tendinitis about a year ago and really don't want to mess with mixed grip right now)
Power clean: 155 x 3 x 5 These may not be trained for a little as I hurt my left wrist somehow, dunno what the hell I did.
Pullups: 16 is my PR, wide grip, but these depend on the day a little. BW + 45 x 5 is my PR in neutral grip.
Dips: BW x 23, BW + 45 x 8 x 3
DB Curls: 45 x 10/side PR today. Biceps curls are fun after a heavy workout.

Next big goals(for work sets) are to squat 3 plates, bench 275(since I just hit two plates), press 185, deadlift 3 plates then 365, powerclean 185, pullups, dips, curls I'll take as they come, but would like 25 pullups and 30 dips with BW.

Thanks for looking to those who do!

July 28:

Squat 280 x 5 x 3 -> Finally! I was struggling with 275 for a number of sessions(because I stupidly made a ten pound jump from 265 to 275 at my buddy's gym where they don't have 2.5 lb plates. I got my 5 x 3 but it fucked up my recovery really bad so my hip flexors and adductors were so sore I struggled with the same weight for 3 more sessions)

Press 170 x 5, 4 135 x 4 I will try 170 again next wednesday after some good recovery time.
Pullups x 17 PR!!! 10, 6
Back Extensions x 20, 15, 10
Dips x 17, 10
Leg raises with 30 lb DB x 4 x 3 sets
Ab rollouts x 10 x 3

Happy about the squat, and hopeful about my next press session. I think my lifts are at the point where I'll need to start really pushing and watching recovery while realizing deloads will probably be necessary soon and possibly intermediate programming in the near future.

August 2, 2011

Squat 285 x 5 x 3

Bench 230 x 5 x 3

Power Clean 165 x 3, 160 x 5 x 3 I initially tried to make a ten pound jump but that was too heavy, so dropped down five to get all my sets, by set five it was pretty damn hard and I'm sure the reps were pretty ugly compared to the first set. Since I hurt my wrist recently it was acting up a little(only hurts bent all the way back in the rack position) but it was good enough today to get through all my sets thankfully.

DB Curls 45 x 10, 9, 6/side

Ab rollouts x 13, 10 Ab rollout negatives from feet x 3

Yesterday's workout(August 4)

I went in very hopeful today but the weights destroyed me. I'm remaining hopeful for my next session though...

Squat 290 x 5, 4, 3 First five felt heavy but very manageable, but the last reps of sets two and three were just not happening.
Pullups x a bunch x 3 sets I did these before press due to my buddy using my bar to bench, it was just a bit of a mixed up training day. I think these may have made me overly fatigued for press.
Press 170 x 5 135 x 6 I unfortunately didn't have time to complete three work sets of press, but needless to say I HIGHLY doubt I would have made 5 x 3 with 170. I lost my balance on the last rep of set 1 and it strained my back a little bit, and besides that it felt like a total 5RM. I'm working on initiating the move from the hip as rip suggests in videos, but I'm not sure how successful I am being. 170 feels fucking heavy any way I slice it. I will take one more crack at it next press session before considering a deload.

Even though I didn't make my lifts I still finished my session feeling pretty good and hopeful for next time....

Call me whatever names you like, but for the time being I am switching to a Starr style H/L/M style of training. I realize I am not putting 100% into the last bit of my possible novice gains but physically, and far more so mentally I need the break. So this week I've been fucking around a little, and I think I'll feel mentally re-energized and physically enjoy having a couple lighter squat days. Plus progress on this program will still be fast I think. I'm LOOSELY basing it on The Forgotten Factor Strength, since it utilizes deadlift on mondays. I plan to down powercleans on Friday and haven't decided whether I'll stick with GM on wednesday or GHRs.

Yesterday's training:

HB Squat
135 x 5
175 x 5
215 x 5
255 x 5
295 x 3 FAIL. Not sure if lack of sleep was the problem or not enough rest before attempting final five. Will try next monday for five.

Bench
135 x 5
160 x 5
185 x 5
210 x 5
235 x 5 PR!

Deadlift
135 x 5
180 x 5
225 x 5
270 x 5
315 x 5

If anyone has feedback on how I am ramping the weights who has done a starr style 5 x 5 that would be appreciated. I'm making even jumps and they all felt good, so hopefully that looks ok.

Today's training: Well I wouldn't normally train two days in a row, but a very sexy girl invited me to the gym since she had an extra free 3 day pass, so I really couldn't say no. I did some real training first, then fucked around with a bunch of things I don't have in my home gym.

Light Squats
135 x 5
175 x 5
215 x 5 x 3 (Again, feedback on whether I'm supposed to do this, with three sets across of light squats, or should I use smaller weights still ramping each set??)

Press
I decided to have some fun(and try to show off for my lady friend) and it ended with several PRs....
Strict Press 185 x 1 PR!
Push Press 200 x 1 PR!
Push Jerk 225 x 1 PR!

Last PR of the night was BW dips x 25 reps!!!!(I missed lockout on the last one by about 1/2 to 1 inch, but I'm counting it)

Very happy with the above. Then I fucked around and did face pulls, rack chins, pull throughs, dumbell benching, heavy one arm dumbell presses, dumbell shrugs, cable chest press, dumbell curls, seated calf raise. It's funny, there were all these machines around and after all was said and done, all I could think was, wow, I mainly just used the dumbell rack even when I could have used machines. It got some of the itching for variety out of my system though which was nice. Over and out.