rpbrown's Intermediate log

[rpbrown]

Hello all. Just some background info:

Began a botched form of Starting Strength in Feb/March 2009 for a couple of months, then slacked off during the summer before beginning a Ph.D. program. I came to Georgia Tech and started to lift regularly, albeit still not Starting Strength in earnest. In January of 2010, I began the actual SS program sans GOMAD (big mistake) but it was more a logistical problem than anything else.

I lived in a suite with 3 other roommates in the graduate student dorm where we shared a fridge. Simply put, I could not load the fridge with food, especially 4-5 gallons of milk, in this way. I didn't have the time to go grocery shopping everyday, either.

Nowadays, I live in a nice new apartment that has ample fridge space, so I stock up regularly and enjoy the crap out of this new arrangement! Unfortunately, my linear progress also stalled out about a month after GOMAD entered the picture because I had already exhausted most of it prior to adding GOMAD.

tl;dr: messed around with SS-esque program for a while, did program (YNDTP), added GOMAD after 3-4 months of SS without it, stalled a little after 1-2 months, switching to Texas Method for squat only thus far.


Some statistics:

Height: 6'0 with long legs and torso, not really long arms.
Weight: 188-190 lbs

Squat: 290x4 (270x3x5)
Deadlift: 320x5
Bench: 180x3x5
Press: 125x3x4
Power Clean: 155x4-5x3 last time I did them a few weeks ago. Switched to barbell rows to appease shitty gym trainers and their management. Also to gain some extra mass on my upper back (naturally wiry guy).

I may have to switch to TM for bench too, but I will see how weighted dips help with that before making a change. My training partner and I typically will do a Mon/Fri Press or Bench with Wed. reserved for the other lift, then the following week we switch.

I deadlift typically every Monday and Friday, adding 5 lbs each time; this will have to change eventually as the weight gets too heavy between any given Friday and Monday.

Will test out the TM for a week or two to see how lifts progress. I am aware that sometimes people jump the gun too soon on going intermediate before advanced novice.

EDIT: Will try to mix barbell rows with high pulls because the trainers who walk around and would normally complain about explosive exercises won't know any better; they'll think it's a fancy upright row.

[rpbrown]

6/28/10

Began using Texas Method programming for the squat today. Need to focus on getting the bar into that sweet spot on my shoulders for each of the five sets.

Squat - 255x5x5
Bench - 180x3x5
Deadlift - 320x5

some weighted chins, 1 set to failure, 1 set with 20 lb dumbbell between legs to failure (~4-5 reps)

[rpbrown]

Squat: 205x3x5 (lifting partner wouldn't listen when I said it was only supposed to be two sets) doing it the way that's advocated in PPST2 next time.

Press: 125x4 + PP, 125x3 + 2PP, 125x4 + PP

Barbell Row: 175x3x 6-8

Barbell Curl: 65 x 3 x 5

Weighted dips: warmup set to about 10 reps, 15 lb dumbbell between legs for 8-10 reps, 25 lb plate w/dip belt for 5-6 reps, 35 lb plate for 2 reps, 25 lb plate for 3-4 reps

[rpbrown]

7/2/10

I've been feeling worn all week since Monday's workout and it was apparent during today's workout.

Squat warmup - 45x2x5, 95x5, 135x4, 185x3, 225x2, 255x2
Squat - 285x2 (failed on third rep, used safeties), 285x1

Bench press went better.

BP warmup - 45x2x5, 85x5, 135x3, 165x2
BP - PR 185x3, PR 205x1, 185x2x3

Deadlift - 135x2x5, 185x5, 225x3, 275x2
Deadlift - 295x5 (took it easy as my left upper erector was feeling a minor pain)

[rpbrown]

7/5/10

Felt great today! Squats went well except for the second set, but more on that in a bit.

Squat - 260x5, 260x4-5 (lost count because I was listening to my mp3 player and doing my lifts with fervor), 260x3x5.

Rep 3 and 4 of set 3 were a little shaky due to the bar path deviating from linearity. Rep 5 of set 5 was pretty slow, but I lifted like it was the apocalypse.

Press - I seem to be stalling at 125 lbs (this happened at 115 too for a while). 125x4 + push press, 125x2 + 3 push press, 125x4 + push press

Deadlift - 325x5 + 1 rep.

Stefanos (powerlifter who I frequently talk to at the gym) says I hitched the last rep of 5 up, which would get a red light at the meet I plan to go to in September. So I did an extra one after a few minutes of rest. The first 3 reps and the final extra rep all came up with ease, however.

[rpbrown]

Two to three of my posts have been lost. Where did they go and may I have them back?

EDIT: Consulted my written journal and filled in the blanks.

[rpbrown]

7/7/10

Squat - 210x2x5
Bench Press - 185x2x4 + minor assistance on last rep of each set, 185x3
Barbell Row - 180x3x7

Weighted chinups - 10 body weight, 20lb x3x5

[rpbrown]

7/9/10

Squat 290x3, 285x2. Back rounded somewhat on first rep of first set

Press - 125x4 + PP, 125x3 + 2PP, 125x4 + PP

Deadlift - 330x5

Weighted dips - warmup set of 10, 20lbs x 8, 25lbs x 6, 35lbs x2x4

[rpbrown]

7/12/10

Squat - 265x3x5, 265 fail 265 fail, 255x5

Comments: Tried a narrower stance than the few inches heels wider than shoulder width stance I've been using. Did this on the last set with a bit more knees forward while still sitting back as far as was possible. The result was a very noticeable increase in hip drive.

Bench Press - 185x2x5, 185x4

Deadlift - 335x4 + 1 after 30 secs of rest with emphasis on perfect form. Couldn't lock out the 5th rep of the main work set.

[rpbrown]

7/14/10

Squat 95x5, 135x5, 160x4, 185x3, 215x2x5

Press 125x5, 125x4 (struggled on last set)

High Pulls 45x3, 95x3, 115x3, 135x5x3

DB shoulder press: 40x 5 or 6 can't remember