Chebass88 gets stronger day by day.
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...
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
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
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
Today is a great day to be alive.
I decided to lift in the gym at work today. It is a great little gym - they have almost everything you'd want in a gym (ok, so they don't have a GHR, a prowler, or a deadlift platform, & you have to chin on the power rack...). It is great for the occasional lunchtime or after work session, or if REALLY motivated, before work. They allow chalk & have some bumper plates, 1.25lb magnets for micro loading, and while there are bros all over the place, no one is an ass hat.
Bar work for PC per SSBBT3 (jump with straight arms, jump with racking of bar, etc.) - lots of reps.
PC Jump (starting from floor, pull to mid thigh & jump as violently as possible, without bending arms): 135x5,5,5,5
Press: 95x5, 135x3, 155x2, 172.5x5, 135x8,8,10
Cheat curl: 135x5x5 (just to have some fun)
Dips: 15, 12, 8, 8 (first time getting over 10 consecutive reps!)
Over the past couple of years, my power cleans have been sucking. My max single is 230lb, nothing to be ashamed of, but also nothing to brag about either. I've been rereading the powerclean chapter in SSBBT3 in order to learn the proper way to do the lift. I spent 20 minutes working on portions of the power clean. I tried my old style after a few reps - I was jumping WAY before the bar hit my mid-thigh. I am dedicated to learning this the proper way - I really want to go three-wheeling on this lift. If Bill Starr can teach himself the lift at an Air Force base in a remote location - I can certainly do it in my gym.
And so ends another week of strength training by yours truly. Until next week, this is Chebass88 signing off.
E.
A great way to start the week.
After reading about the "Order of Operations" in Andy Baker's (KSC) Programming section, and the resulting systemic stresses from squatting and deadlifting, I decided to switch the order of operations for the next month and see how things go. Instead of SQ - BP - DL - OHP, I'm going to try BP - SQ - OHP - DL.
So today was bench day.
Bench: 135x5, 185x3, 225x2, 265x1, 295x1, 310x1, 325xF, 255x5,5,5
Floor press: 135x3, 185x3, 235x5x5
Dips: 8,10,10,10
Curl: 65x12,12; 85x10,10; 100x6,6; 65x8,10 (with some serious english on the 100lb sets).
After the training session, I met up with a good friend and went to the Phillies game (vs. the Nats). It was "Dollar Dog" night. Clean eating begins tomorrow. At least they won. I'm looking forward to lifting tomorrow. After all, tomorrow is squat day - my favorite of the training days next to press/powerclean day.
Is there anything finer than a heavy squat?
Hey everybody!
Today was a new PR on the squat. The day started out crappy - I stayed up WAY too late last night after the ballgame, and 5.5 hours of sleep sucks. My office flooded at work (along with 12 other cubicles in my area). My 20 minute commute took an hour. Blah Blah Blah.
I decided to fix these problems with some heavy back squats. I was called to get a new 1RM (which sets up the remainder of the next month's worth of training). Maybe it was the 100% humidity, the music I used (Rush's Clockwork Angels), but the weights FLEW up.
Squats: 135x5, 245x3, 335x2, 385x1, 425x1, 450x1, 470x1, 490x1, 395x5,5,5
I gave a hearty yell & a Rick Flair "WOOOO" when I finished the rep at 490. Based on how it felt, there might have been a chance to get 500 for a single today. I decided not to even attempt it - if I missed it, even though I got a new max at 490, I would have been in a sour mood all night. This beats my previous best of 485 done last December (after 4 months of Texas method). A 500lb squat is on the horizon.
Today's tip: Be content with your progress. If you get 5lbs per week, that is close to ~250lbs per year. 10lbs per month is 120lbs per year. Who wouldn't want to take a 485lb squat & add 120lbs? Make sure the numbers keep going up - it means you're getting stronger.
Stay strong my friends.
Ian
Black coffee helps get it done.
I trained this morning before work, as I need to go on travel for work this afternoon. Training was okay - my shoulder was a little sore, but I'm still alive. I even got a new 3RM today.
Bench: 135x5, 185x3, 225x2, 265x1, 285x3, 245x5,5,4
Dips: 7,10,10,10
Curls: 45x8, 70x12,12,12,12,12,12
Early morning workouts are never quite as good as those done after work. I find it difficult to focus my mind completely. I still accomplish a decent amount, but there are always thoughts of emails I must write, reports to read or write, specs to review, etc. After work - it is usually just dinner (I am good at putting a fork in my mouth!), or band rehearsal, or foodshopping, etc. Nothing too serious. But, with the help of a dedicated will & some black coffee, they get done.
E
A pressing issue at lunch.
Two training days in one post today.
Yesterday I visited Iron Sport Gym in Glenolden, PA to receive some coaching on the power clean. That is a great training atmosphere - great people and equipment. Steve Pulcinella had me do a whole bunch of power cleans, mostly in sets of doubles, up to 100kg, with lots of feedback. I learned a bunch of things - I bend my arms too much, pull way too high, and need to learn the "landing" better. I didn't record the exact weights, so I'll note this as an S-ton of powercleans.
This afternoon I went to the gym at work for a press workout. It was a great session. BW251.0
Press: 95x5, 135x3, 155x2, 170x1, 180x3,3,3,2,2 & 145x8,8,8
Dips: 12,10,10,7 (an improvemnent of 1 total rep over last month's similar session)
Bent over rear deltoid raise, 25lbs each hand - 12,10,12,10
Roman Chair Situps: 10,10,10
I thought of a great invention for gyms today. What if the mirrors on the wall were curved ever so slightly? Not as much as a fun-house mirror, but enough to give the appearance of 22" arms. It could make all the bros feel better about themselves due to the bigger muscles they observe. I'm off to my company's patent office to see if they have interest.
It wasn't a dud after all!
Today was another morning training session due to some dinner plans for this evening. I thought it was going to be a complete dud, but it turned out to be a pretty good day.
Bench Press: 135x5, 185x3, 225x2, 275x1, 290x1x10 (10 singles, all with 3-count pause at bottom)
Sledge Hammer Levers: 8lb hammer, up to 18" from head, held for time.
Wrist rolling: shoulder height (using power rack-mounted roller) 24kg; forward (away from me) & reverse (towards me): 7X each
I wanted to take it easy today, due to aggravating my shoulder with all the dips I've been doing. For hammer holds - I hold them at hand height (while standing), parallel to the ground. When it deviates from that position, the clock stops. I was able to beat my previous work by a little bit. This is just a silly test of strength - done just for fun. My previous best in the wrist roller was 4X each with 24kg, so some improvement there.
Every once in a while, it is great to mix things up and test yourself using lifts you normally don't do.
What a great day for training.
Today was an excellent day for training. We went to our town's parade & gathering afterwards (for free hot dogs!). I decided that I will be the strongest dad around. None of this pot-bellied, slumped shoulder, tiny arm bullshit for me.
It was incredibly hot in the garage, but I got some great training in.
Power cleans: Empty bar x 16, Triples at 135,155,175,145,165,185,155,175,195; 205x1
Presses: 95x5, 135x3, 165x2, 185x1x10 (10 singles)
Curls: 70x12, 95x8, 105x6, 115x4, 105x6, 95x8, 70x12, 65x15
As CT Fletcher suggests, I took "Triceps trail to Mount Bicepius". YEAH!
Another day of lifting heavy things in the garage.
Today was another decent training session.
Front squats: 135x5, 185x5, 225x3, 265x3, 280x3,3,3
Deadlifts: 135x5, 245x3,3; 335x2, 385x1, 425x1, 475x1x10 (10 singles)
Inverted Rows: 8,7,7,7
Shrugs: 220x20,15,12,12
Pullups (normal grip): 6,4,3,4
The best way to follow up a workout like this is to eat some hamburgers in scrambled eggs. (and drink a half gallon of water, of course!)
Time to mow the lawn.
Tired & Angry at the world = a couple new PRs???
Today was going to be an awful day. I was super tired, and to top it off, I dropped my coffee mug that I've used every day at work for over 11 years (It held 16oz, and had the periodic table on the outside).
But once I got into the garage, turned on the fan, and set up some Earth, Wind & Fire - it was on & poppin'. Everything was going to be okay.
Bench Press: 135x5, 185x3, 225x2, 265x1, 285x5, 230x11,8,7 (A new 5RM)
Wide Grip Bench (index fingers on rings): 135x10, 195x2,6,8,8,8 **
Curl, standing, strict: 45x5, 75x3, 95x2, 115x1, 135x1, 145x1, 150x1, 120x4,3,3, 100x5,8,8 (A new 1RM)
** In the first set, I was distracted by my dog wanting to play ball. We play between sets - one of the main reasons that lifting at home in the garage is completely awesome. The "stay" command needs a little bit of work.
High rep squats are the makers of the strong.
I learned a little bit from last week's time mismanagement. I was in the garage by 630 this morning, ready to start.
Power cleans: empty bar x 10; 135x3x8 (8 triples)
Back squats: 135x5, 245x3, 335x2, 385x1, 420x5, 335x16
DB pullovers: 35x20
I was aiming for 20 reps on the 335, inspired by the thread in the training section. I got to 16 reps, and completely wussed out. My only thought was "RACK THE BAR NOW! NOW! NOW!". After I did the pullovers and calmed down a bit, a little question popped into my mind. "Could you have gotten those extra four reps?"
I think the answer is yes. I just have to learn that I can do it, and how to push through moderate discomfort. It is just like bending a piece of steel or a horseshoe. When bending a steel bar over your leg, you keep pushing, even though it hurts like a sonuvabitch. Eventually the bar bends, and you keep pushing, to keep it moving. The next thing you know, it is over. It would be SO easy to quit - but the ability to stick with it is what makes the strong man strong.
I'll get it next time.
Some fun for an overcast Friday.
Today is a great day.
Power cleans: barx10, 135x3, 155x2, 185x1, 195x1, 205x1, 215xF, 215x1, 195x1x10 (10 singles)
Press: 95x5, 135x3, 155x2, 175x5, 140x11,10,8
Kettlebell press (24kg, single arm @ a time): 5,7,7,10 (did same number of reps both sides)
Now is time to do some painting and making blueberry jam.
Just moving some things in the garage.
Today took a while to get started but when I did, it was a great session. I did 10 kettlebell swings between ALL sets. It started off as a warmup, but continued for a bit of fun.
Deadlift: 135x5, 245x3, 335x2, 385x1, 425x1, 450x5 (PR - 5RM)
Front Squat: 135x5, 185x5, 225x3, 265x2, 295x1, 315x1, 335x1 (PR - 1RM)
Pullups: extra wide grip - 5, wide grip - 4, normal grip - 4, close grip - 3
I went for new 1RM on the Front Squat due to sheer laziness (instead of doing 3x3 @ 300).
And now I'm off to Long Beach Island to play a gig at a Marina. Surprisingly enough, getting stronger makes playing gigs much easier. Gear gets lighter, and I'm not pooped after moving my gear & the PA system. Feels great.
Beef. It's what's for lunch.
Today was "Bro day" - bench & curls.
Bench: 135x5, 185x3, 245x2, 275x1, 295x1, 310x1, 320xF, 260x5,5,5
Wide Grip Bench: 195x8,8,8,8
Curls: 45x5, 75x3, 95x2, 105x1, 120x5, 95,9,8,8 (NEW 5RM!)
Dips:
BW: 6
BW+10: 5
BW+25: 5,5,5
I missed getting a new max single on the bench (and missed my previous max single). As long as I keep moving the sets for reps up - I'm getting stronger. There are mental & technique issues I need to fix.
On a positive note - after food shopping yesterday, I put some beef in the fridge for today's lunch. Beef > eggs + cheese.