Travis' SS Log

[TSCollier]

Morning All:

I am a classic example of YNDTP--and need some accountability to keep going. Everyone seems to have great success by logging their workouts, so I'm starting my log now.

Personal Stats: 30yo, 5'11'', 222 lbs, 22.4% bf (last measurement was a hydrostat 22APR). I know I need to get my bf down, and will add two metcons per week.

Warmup:

Dynamic Stretching
1000m Row (5:10)

Squat:

45lbs x 5
45lbs x 5
90lbs x 5
135lbs x 3
180lbs x 2
235lbs x 5 (http://vimeo.com/12543312)
235lbs x 5 (http://vimeo.com/12543838)
235lbs x 5 (http://vimeo.com/12543843)

Bench Press:

45lbs x 5
45lbs x 5
70lbs x 5
100lbs x 3
130lbs x 2
145lbs x 5
145lbs x 5
145lbs x 5

Chins:
10sec neg x 1
10sec neg x 1
10sec neg x 1

I've completed my 10lb/workout progression on the squats (185-235), and will focus on 5lb progressions now.

[TSCollier]

Warmup

Dynamic Stretching
1000m Row (5:13)

Squat

45lbs x 5
45lbs x 5
90lbs x 5
140lbs x 3
185lbs x 2
235lbs x 6 (miscounted) (http://vimeo.com/12603630)
235lbs x 5 (http://vimeo.com/12603853)
235lbs x 5 (http://vimeo.com/12604078)

Kept at 235lbs this workout b/c I did the wrong warmup. Next Squat workout will be @ 240lbs.

Press

45lbs x 5
45lbs x 5
50lbs x 5
65lbs x 3
80lbs x 2
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3

Next Press workout will be at 97.5lbs.

Deadlift

90lbs x 5
90lbs x 5
135lbs x 3
190lbs x 2
225lbs x 6

Next Deadlift workout will be at 235lbs.

(Workout was 15JUN10 vice 16JUN10)

[Braindrop]

Subbed. We're at almost the exact same place (I'm an inch shorter carrying a bit more bodyfat 227# currently). Should be interesting to watch.

B

[TSCollier]

@Braindrop, thanks for the note. Looking forward to checking your progress too. I too have similar diet concerns--I really need to get be around 215 for the semi-annual military weigh-in, but I'm creeping closer to 225. I see the advice in your thread about limiting carbs, and I have done a horrible job of that. I use DailyBurn (dailyburn.com) to track my calories, but I need to take a round turn on my diet and up my protein and drop my carbs. I just wish I wasn't such a sugar addict. Here's a shake recipe from over at Elitefts (http://articles.elitefts.com/article...le-almond-nut/) that really helps both my protein and sugar cravings.

Best of luck. Keep in touch.

[TSCollier]

Warmup:

Dynamic Stretching
1000m Row (5:15)

Squat:

45lbs x 5
45lbs x 5
95lbs x 5
140lbs x 3
190lbs x 2
240lbs x 5 (http://vimeo.com/12670295)
240lbs x 5 (http://vimeo.com/12671111)
240lbs x 5 (http://vimeo.com/12671567)

Next squat workout will be 245lbs for sets across.

Bench:

45lbs x 5
45lbs x 5
75lbs x 5
105lbs x 3
135lbs x 2
150lbs x 5
150lbs x 5
150lbs x 5

Next bench workout will be 155lbs for sets across

Pullups:

10sec neg x 1
10sec neg x 1
10sec neg x 1

Next pullup workout will be 3 sets of 2 negs.

Rest periods are 5min between Squat work sets, 4min between Bench work sets, 2min between pullup negs. Starting metcon on 25JUN10.

[TSCollier]

Warmup:

Dynamic Stretching
1000m Row (5:06)

Squat:

45lbs x 5
45lbs x 5
95lbs x 5
145lbs x 3
195lbs x 2
245lbs x 5 (http://vimeo.com/12735206)
245lbs x 5 (http://vimeo.com/12735788)
245lbs x 5 (http://vimeo.com/12736163)

Next squat workout will be 250lbs for sets across.

Press:

45lbs x 5
45lbs x 5
55lbs x 5
70lbs x 3
85lbs x 2
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3

Next Press workout will be 102.5lbs for sets across

Chinups:

10sec neg x 1
10sec neg x 1
10sec neg x 1

[Rezart Erindi]

Subbed. So given that you want to some accountability, I just have a couple of notes:
1) Why are you doing 5 sets of 3 for the Press?
2) Why haven't you done in the 20Jun2010 workout the Deadlift (or P.Clean)
3) Are you doing the P.Clean?

Keep up the good work buddy.

[borboski]

Are you guys not tempted to just focus on the lifting and eating to begin with - and then throw in some cardio and focus on reducing calorie intake? For me it feels that psychologically you can really get into this approach to exercise by buying into getting strong first. You'll find your body shape changing even if you aren't losing fat, I suspect?

My own plan is to give this at least 2 months, possibly 3, of lifting and eating big before thinking about whether i want to lose weight.

Regarding sugar - if you're spending time eating an awful lot of good carbs, fats, etc, you want have time to crave chocolate. Now I look forward to my bowl of porridge with a spoon of jam in.

[TSCollier]

Sorry for the late replies--I didn't make any of my other workouts this week b/c of classes.

@Leonidas--I'm not doing the Clean b/c I don't have access to an Olympic platform. My current facility is just concrete and 1 worn-out layer of 1/2" rubber mats. I am doing the Wichita Falls Novice program as shown in the logbook calculator/Excel file. When I move to Cali, I've already found a facility where I can train the clean. Thanks for the support.

@borboski--I completely agree with you, but I am constrained by the military weight standards. If I get 30lbs above my "approved" limit (set at 197lbs for a height of 71"), I get into hot water. Also, between the Elitefts Shakes and a brownie recipe from Primal Blueprint, I think I can stave off the sugar cravings. Thanks for the advice.

[TSCollier]

I missed two workouts last week due to classes. I didn't plan right, so I'm studying overtime last week/this week. So this is my first workout in a week, and I did make incremental progress on the Squat and Press. Didn't have time to do my neg Chins.

Warmup:

Dynamic Stretching
1000m Row (5:16)

Squat:

45lbs x 5
45lbs x 5
100lbs x 5
150lbs x 3
200lbs x 2
250lbs x 5 (http://vimeo.com/12904811)
250lbs x 5 (http://vimeo.com/12905065)
250lbs x 5 (http://vimeo.com/12905318)

Next squat workout will be 255lbs for sets across.

Press:

45lbs x 5
45lbs x 5
55lbs x 5
70lbs x 3
85lbs x 2
102.5lbs x 3
102.5lbs x 3
102.5lbs x 3
102.5lbs x 3
102.5lbs x 3

Next Press workout will be 105lbs for sets across

Chins

Not Completed