Male
May 1966
6'
235 +/- 5 (for past year or so)
BF: BEI & Navy say mid 20's (probably higher?)
Location: always somewhere in The Great Corn Desert
Occupation: Statistics/Quality
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Male
May 1966
6'
235 +/- 5 (for past year or so)
BF: BEI & Navy say mid 20's (probably higher?)
Location: always somewhere in The Great Corn Desert
Occupation: Statistics/Quality
HT/WT
Graduated HS about 5'10" / 165
Likely hit 6' by soph yr of college. Also, hit 180 (thanks to IL Budweiser and Pizza Pit in Ames)
WT has been all over the place (between 175 to 240)
Activities
At various times: cycling (road and off-road), running, rec-league volleyball, lifting, basketball
Injuries
Nothing serious. Used to have low back issues that would put me on the floor for a couple of days.
Found Rip's CrossFit videos in 2012. The technique models made sense. Program research lead me to SS, SL & 5/3/1. Promptly chose 5/3/1 because it looked similar to the routines I did in the late 90's from the Men's mags at the time.
Bought SS:BBT and PP in 2013.
Started SL in fall 2014 because 5 is better than 3 and the empty bar is not intimidating. Also, just reset and keep climbing when you get stuck. A few errors in that logic!
Started lurking forums in late 2015, joined Jan 2016. Starting to better understand and trust the system.
Purchased BB Rx when it came out.
Compliance has always been an issue -- have yet to complete an LP and move to intermediate.
I have had two sessions with SSC Karl Schudt. The 2nd time, he was kind enough - after much badgering on my part - to provide an estimate of what I should be able to lift with compliance to the program. This was quite helpful in quieting the voices in my head.
Squat
45x5x2
95x5
145x3
185x1
225x1
250x5x3
Bench
45x8,7
95x5
135x3
160x1
180x5x3
Deadlift
135x5
225x3
285x1
315x2 DOH-H (mental)
225x5
Tunage
April Wine: Stand Back & The Nature of the Beast
Was sick with cold/flu last week - training was spotty. Squats were not pretty. Form drifts horribly when I miss sessions. Flat gave up on DL. 1st rep flew up.
I'd say, pay attention to Karl. Not only is he a good coach and a great man but he can beat the crap out of most people.
I think I'd have a good time meeting you. Karl got me involved in SS over 5 years ago just before our retirement. We moved to Michigan and now work with Dr. Sullivan at Greysteel. Karl and I remain good friends.
I'm glad you enjoyed my adventure as recorded on the forum and I'm glad you are back into lifting.
Why not plan on coming to the Fall Classic in Chicago in October?
Thanks to all who have viewed and didn't feel the need to point out the stupid statistician can't even figure a simple linear equation. In the anxiety of creating the log, I failed to review my notes. All the more reason to be consistent for a month and move to the intermediate section.
Squat
45x5x2
95x5
145x3
185x1
230x1
255x5x3
Almost skipped 3rd set as left hammy was having some issues. Voices: "Skip the last set and lift another day" vs "don't be a brittle nut sac, do the set." It's a little twitchy now.
Press (on the courtyard)
43x5x2
78x3
98x1
118x5x3
The dungeon was built in a time when people were malnourished and shorter. Therefore, I must carry a bar and the weights up the stairs to the courtyard so I can do a proper standing press. Additionally, I have to "clean" the weight to rack position for each set. Karl said seated presses were not an option. 40F was better than -10F last time.
Carrying the weights up/down the steps and bending over to change weights taxes the lumbar region. So I deadlift on bench day - not press day.
Chins (in the stables)
BWx2x5 EMOM
Had not done chins since Christmas day. These went better than expected. Quite a bit of moisture in air, bar was a little slick.
Tunez
Y&T: The Best of Y&T (1981-1985) @ 11 cuz Meniketti
I have played team shuffleboard recently. Does that count?
Nothing like starting a log, then completely screwing things up.
Squat
45x5x2
135x5
175x3
205x2 b
235x1 b
260x5 b 3m
260x5 b 6m
260x4 b 6m
I was dreading squatting today. After Wed's hamstring issue, noticed some right lumbar pain Thu through this AM. Set 3, rep 3 was a (somewhat) grind, rep 4 - much more so. Didn't want to attempt rep 5 with lumbar issue and my tendency toward questionable form. When bench was harder than expected, I realized I didn't eat much today. Specifically, very little protein.
Bench
45x8,7
95x5
135x3
165x1
185x5x3
Deadlift
135x5
225x3
Wasn't happening. May have time tomorrow evening, or do Mon with squats/presses.
Sonicz
Humble Pie: Hot 'N' Nasty: The Anthology
Refreshment
Stone Brewing: Mikhail 2017 Stone Espresso Imperial Russian Stout (aged in bourbon barrels)
Squat
33x5x2
83x5
123x5
Just warming up for DL. Bumpers were still on B&R bar from yesterday's disgrace, so I used the chic bar.
Deadlift
135x5
225x3
285x1 b
320x5 b/hook/chalk
225x3 b
EZPZ (?) Going after some redemption from the last two DL days. Appropriate food today and not squatting heavy likely helped immensely.
Music
(continued from yesterday) Humble Pie: Hot 'N' Nasty: The Anthology
"I Don't Need No Doctor" live version was a nice touch for the work set.
WT (last wk: ave / min / max)
239.2 / 238.4 / 240.2
Squat
45x5x2
135x5
175x3
215x1 b
245x1 b
265x2 b Back said "nope." On to bro-lifting.
Press (on the courtyard 10F/no wind)
45x5x2
73x3
98x1
120.5x5x3 all b
micro-loading seemed a good choice
Chins
BW (240) x3,2x5
Music
(continued from last 2 sessions) Humble Pie: Hot 'N' Nasty: The Anthology
Squat
45x5x2
135x5
175x3
215x1 b
245x1 b
265x3 b
265x2 b
245x5 b
Should be 265x5x3. Just tried to do what I could with form that didn't degrade and mess with right lumbar region.
Bench
45x8,7
95x5
135x3
165x1
190x5x3
Noticing some left elbow tendinitis. Didn't think arms have been that bad during squats.
Deadlift
135x5
225x3
285x1 b
325x1 b / h / chalk
Well, once again - that didn't go well.
Tunes
Blackfoot: Tomcattin'
Def Leppard: High 'n' Dry
Refreshment
Bell's Brewery: Black Note Stout (2017)
Didn't "deserve," but what the hell - I want to get up at midnight and piss.
Appears the struggle bus drove by and I jumped on.
Squat
45x5x2
135x5
175x3
215x2 b
245x2 b
255x2 b
Due to low back and the 4vck1ng left elbow tendonitis that has crept in - trying some different form cues. Someone recently mentioned that Baraki uses "elbows to your sides." So I tried and it definitely kept my wrists straight, as opposed to flexing like they normally due at the bottom. But tendonitis still flared. Back wasn't too bad.
Press
43x5x2
73x3
98x1
123x5x3
Much harder than I thought it should have been.
Deadlift
135x5
225x5
Just a little volume.
Dropping chins. Don't know if they caused/aggravated tendonitis, but I didn't have it before I added chins (and it happened last spring when I went chin crazy). I know that it is likely a squat form issue, but the extra deadlifting may help me work on that form at lighter weights.
Music
Jethro Tull: Aqualung
Refreshment
Dogfish Brewery: Oak-Aged Vanilla World Wide Stout
WT (last wk: ave / min / max)
239.0 / 238.2 / 240.0
Giving the elbow and back more time off (may squat/dl tomorrow). So more bro' lifting:
Bench
45x10x2
95x5x2
135x3
170x1
195x5x3
Extra warm-ups -- since no squatting first.
Going to 2.5lb jumps from here.
Squat
45x5x2
135x5
175x3
215x2 b
245x1 b
265x4x2 b
265x3 b
Just testing back and left elbow tendinitis while trying to keep intensity up. Went pretty well. Called each set when I felt form degrading (elbow or back).
Squat Cue: Pull elbows to sides - little fingers on outer rings.
Deadlift
135x5
225x3
285x1 b
325x2 b / hook / chalk
Same as squats. Lost lumbar on rep 2 - called it good.
Tunes
Joe Satriani: Flying in a Blue Dream
Press
45x5x2
73x3
103x2
125.5x5x3
Form is getting critical. Seems tougher than they should. About a year ago, I was running LP at 131 and cruising with 2.5lb increments.
Hopefully, back to regular scheduled program beginning Saturday.
Still not back on the program.
Squat
45x5x2
135x5
185x3
225x1 b
252.5x1 b (oops - 5 on the left and 2.5 on the right)
270x4 b
270x5 b
Working on elbows to sides and tight upper back. Seems to be working, but then forget the knees out and forward and not quite hitting depth. Left elbow better, but still noticeable by end of sets.
Deadlift
135x5
185x3
235x5 b
Just a little work. Did these before bench to give elbow a few minutes rest.
Bench
45x8,7
95x5
125x3
155x1
185x1 (fixed from original 175)
197.5x5x3
Elbow not bad - but bringing the 1st rep down on each heavy set gets tricky until I find the groove. These were easier than Monday.
Music
Billy Squier: Don't Say No
Kix: Blow My Fuse
Fixed progression - was 185, not 175 (had a different progression planned and changed it on the fly). Not videoing bench, so I don't actually know. It has been a point of focus though.
Knees out has always been my first cue. Now I'm focusing on upper back and arm position to keep tendonitis at bay and prevent the bar from rolling up as primary cues. It appears that I cannot control everything at once.
Thanks for stopping by.
@ Chicago Strength & Conditioning - Introductory Barbell Class
Coaches
David Abdemoulaie
David Hernandez
Aleli Hernandez
Took my HS daughter and I took advantage of a coaching session. Three coaches / three clients. Helpful to see coaches working with other lifters and applying the models/cues.
My daughter's lifting history includes the last 3 wks of 2017, took 3 wks off and has been back at it one week. Today she set a 12lb PR on DL (20lb over body weight) and a 20lb PR on squat (less the 3/4 BW. She was having trouble keeping her back solid).
Weights in WORLD units (US in parenthesis). "Insert swear word here" kg!
Squat
20x5x2 (44 / 45)
60x5 (132)
80x5 (176)
100x5 b (220)
115x5 b (253)
125x5x2 b (275)
Gained a helpful cue of of "ribs down." Still the proud chest and all - but this new cue really helped. Also discussed grip. Felt the elbow a bit - but no issues now.
Press
20x5x2 (44 / 45)
35x5 (77)
45x5 (99)
55x5x2 b (121)
55x4 b
55x1 b
I really hope I wrote this down wrong. I was shooting for 128. It was nice pressing in a rack, as opposed to cleaning and pressing. Had the hands properly set like Rip's video - have trouble getting in that from the clean. Found a new muscle because of that.
Tend to move bar forward and get on toes (why I lost R5 / S3). Need to get a press rack built in the barn.
David A let me move grip out 1/2" or so (long forearms). Stated that if I ever competed, I would have to use the wider grip to get bar under chin in the start position.
Deadlift
60x5 (132)
110x3 (242) b
130x1 (286) b
147.5x5 (324.5) b/h (this is likely an insignificant PR - have done 325 (324)x5 with a B&R bar, 44 - not 45)
Move grip in to edge of smooth section. Aleli was kind enough to tap my erectors and help set lumbar region. Wanted to go for a PR single - but Aleli wouldn't let me, as it may interrupt my training schedule. I understand, yet disappointed as well. Had a lot more. Guess I'll just go get it next time.
Refreshment
Stone Brewing: 2017 Fyodor - Russian Imperial Stout aged in bourbon barrels.
Good going! Help from a solid Starting Strength coach is invaluable.
I may have to admit one or both of:
a) I am weak-willed / weak-minded
b) old
WT (last wk: ave / min / max)
238.4 / 236.4 / 240.2
Squat
45x5x2
135x5
185x3
225x1 b
255x1 b
280x3 b
250x5 b
225x5 b
Tried my own version of "light" day. Saturday went well, but I had been keeping intensity up and volume down due to back tweak. Maybe a sign for a light day or HLM???
From past history, I need the intensity up for confidence. 280x5x3 is plan for next session.
Bench
45x5x2
95x5
125x3
155x1
185x1
200x5x3 b
Tendinitis flared enough to cause problems. Nothing like doing a paused/pin rep on the 1st or 2nd rep of each set to get squared away. Might not be benching on squat days.
Tunes
Deep Purple: Burn (30th Anniversary Edition)
A little mid-week, light pulling -
Deadlift
135x5
185x3
225x1
265x5
Press
43x5x2
78x3
113x1
130.5x5x3 b
Found groove for 3rd set and it was the easiest. However, R5 may have had a hitch 1/2 way up.
Squat
45x5x2
135x5
185x3
225x1 b
255x1 b
280x4 b
280x3 b
280x2 b
Rx was 280x5x3. Left arm has been troublesome since Mon's squat session. Quit sets when form degraded. So many cues.... so little control.... so little fortitude.
Very rarely do I "feel the grove" on this lift. Light / Heavy - it doesn't matter. Maybe if I take up meditation and yoga I can improve my ability to focus?
Music
Judas Priest: Point of Entry
What a difference a week makes....
Squat
45x5x2
95x5
a little warm-up for......
Bench
45x8,7
95x5
125x3
155x1
185x1
202.5x5
202.5xf
135x4
Tendinitis (or whatever) didn't feel bad after squatting Thu. Still, thought I would start with bench today. 2nd work set had a semi-controlled fail of the left arm on the descent of the 1st rep. Couldn't reset and push it up. Tried 135 for reps - that wasn't working either.
Deadlift
135x5
225x3
265x1
305x1
330x2
Forearms screaming and grip weak, but I wanted to finally post a PR to break through, on at least one lift, where I quit last spring. Planned to squat - nope.
@ CSC last week, I couldn't have had a better session. No arm issues. This week, not so much.
Music
Krokus: The Definitive Collection
Refreshment
North Coast Brewing: Old Rasputin Russian Imperial Stout
Thanks. You do know, I forced myself to make the attempt so I can race you back to your 5 rep PR.
WT (last wk: ave / min / max)
238.3 / 237.0 / 240.2
Tightened the belt a hole last week at same weight. (almost lost hole due to super bowl festivities)
Kneeling Press
44x5x2
74x5
99x2
119x5x3
99x10
Mini-blizzard on the courtyard this evening. Tried kneeling in the Dungeon. No idea if any correlation exists. Just worked up to a weight that felt difficult. Hopefully the predicted snow misses us on Saturday so I can go back to standing.
Tunez
Sammy Hagar: Three Lock Box
The Red Rocker can be extremely poetic.
Squat
45x5x2
95x5
135x5
Just warming up for ...
Deadlift
135x5
225x3
265x1
305x1
330x5 hook / chalk
Got the Rx (rep PR) from Saturday. If 305 felt heavy was going to back down and do 265x5x2. Probably do that Fri.
Still giving arms a rest from squatting. Will likely squat after bench tomorrow and see how things feel Thu/Fri.
Music
Scorpions: Lovedrive
Squat
45x5x2
95x5
warming up for ...
Bench
45x10,8
95x5
125x3
155x2
185x1
202.5x5x3
Much better than Saturday - completed Rx. Still some forearm pain/discomfort during reps. S3R5 a slow and steady grind.
Squat
135x5
185x3
225x2
255x5
225x5
Haven't squatted since last Thu in effort to relieve tendinitis. Just getting in some work to see if form focus can help.
Music
Foreigner: Head Games
First time doing three lifts in one session in 2 weeks. Sorta, maybe back on the program??
Squat
45x5x2
135x5
185x3
225x2 b
265x5 b - questionable depth (so many cues)
245x5x2 b / 5 min
These went pretty well. Focusing on elbows first, bar path / wt center of feet second. Didn't get knees set soon enough on 1st work set.
Press
43x10 cold & snowing - why break it into 2 sets
78x3
118x1 b
133x5x3 b / 5 min
Not sure how much longer I can keep doing these on the courtyard. Cleaning (when I don't know how to properly clean) to start position seems to wear on me. Possible reason for DL fail as well.
Deadlift
135x5
225x3
265x1
305x1
255x1
Planned to shoot for 335x5. Right erector & hip acting up. Then hoped to do 255x5 as a back-off from 305 - that didn't seem like a good idea.
Tunez
Frank Zappa: Joe's Garage Act I, II & III
WT (last wk: ave / min / max)
238.8 / 237.2 / 240.0
Squat (Light Day??)
45x5x2
135x5
185x3
225x2
245x5x2
Bench
45x8,7
95x5
125x3
155x2
185x1
205x5x3
Some bad bar path in there- specifically S2. For all you spotters - I may be a spitter.
Deadlift
135x5
225x3
265x1
305x1
335x3 (Rx = 5)
225x5
Bad form (shoulders too far in front of bar / back not set) on R3 aggravated whatever erector/glute thing I had Saturday. Bagged the workset and did 225 as punishment.
Sonic
Gov't Mule: Gov't Mule
Squat
45x5x2
135x5
185x3
225x2 b
265x5x3 b - 3m / 5.5m / 6m
First time doing sets across in a month. Felt the elbow some after the 2nd set. Feels "ok" now.
Press
43x5x2
78x3
98x2
118x1 b
135.5x5x3 b - 5m between work sets
Music
The Moody Blues: Long Distance Voyager
Bench
45x8,7
95x5
125x5
155x2
185x5x3
CGBP
135x10
Deadlift
135x5
185x3
225x1
265x5x2
Experimenting with a "M/L" day.
Music
AC/DC: Highway to Hell
Worked on tracking macros for last few days. Man, that is a lot of protein. Probably not enough carbs, which may have "contributed" to the issues today?????????
Squat
45x5x2
135x5
185x3
225x1 b
250x1 b
270x5x2 b 2.5 min / 6 min
270x2 b 7 min lost lumbar tightness and confidence. started to empty bar, thought better of it and ...
270x3 b 4 min
Press
43x5x2
73x5
98x2 b
123x1 b
138x5x2, 2+f b 2.5 min / 5 min / 6 min
123x5 b 4 min
Fatigue fail - although 2.0 form was not the best. Only 3 days between heavy Press. Experimenting/considering switching to Press focused HLM and tried to get away with increasing wt from Wed to Sat (thought I might have a week or two of HLH on Press). Possibly played a part. Maybe should've rested and tried to finish reps @ 138 (like I did for squat). Bagged it, pulled off 15 and did 1x5.
Had two earlier windows to lift today when the courtyard was 32F w/ no wind and no snow. When I decided to lift, had to shovel/sweep snow and wind was blowing @ 10+mph. Nice thing about Pressing outside is - to paraphrase Zappa: "watch out where the lifters go and don't you eat that yellow snow."
Chins
BWx1x3 EMOM
Going to add back real slow. When elbow flared up, I had ramped chins quickly. I am 99% sure it was related to squat form, but metering these back in gently nevertheless.
Tunez
Triumph: Never Surrender
Drink
Bell's: Black Note Stout (2017)