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Thread: Travis's Log

  1. #1
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    Default Travis's Intermediate Log

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    INTRO

    Thought I'd finally chime in and start logging on the SSF. I've been doing basic barbell work for almost two years now. Prior to barbell work, I did CrossFit for several years, which left me weak, inflamed, and emaciated. I've made a ton of progress using a combination of SS, GSLP, and Smolov. I work out in my garage.

    About me:

    Age: 34
    Height: 5'9"
    Weight: 225ish
    Job: Fireman

    Current 1RMs as of 11 Mar 2013

    1. Squat: 189kg
    2. Press: 70kg
    3. DL: 180kg


    Current 5RM lifts / 11 Mar 2013:

    1. SQ: 156kg
    2. PR: 58kg
    3. BP: 98kg
    4. DL: 161kg


    I'm getting ready to take the Starting Strength Seminar at Eastside Strength and Conditioning in Bellevue next month.

    After completing the course, I will begin TM programming, under the remote eye of Michael Wolf (SS Coach).

    In the interim, I'm going to continue LP for BP, Press, DL, while doing a Smolov Base Mesocycle. I've done several Smolov Cycles before.

    My lifts are also logged on my Tumblr account (scfd7barbell).
    Last edited by Travis Rask; 03-11-2013 at 11:33 AM.

  2. #2
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    Default Tu 1/8/13 - Smolov Base / Week 1 / 285 / 4x9

    WARM UP

    Dynamic Stretching / 15min

    LIFTS

    • A1. Squat / #285 / 4x9
    • B1. Chins / RR / 5,5,5,4,3


    VIDEO

    http://youtu.be/3-v_wK4oj2g

    NOTES

    Lifts felt tough today. Looked pretty decent on video. Good bar speed; hip drive and head tilt was a little off.

    I expected this. I haven’t done any heavy squats for two weeks. This week is relatively light, so once the supercompensation process takes hold I should be back in action.

    I’m going to start a log on the SS forums as well. It will like to this webpage.

    LIFE NOTES

    • BW / #222.5 / Empty stomach, first thing AM
    • Sleep / 9h / Good
    • Body / Good, no complaints / Feet feeling better
    • Food / Good, some milk today
    Last edited by Travis Rask; 01-08-2013 at 09:56 PM.

  3. #3
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    Default Thu 1/10/13 - Smolov Base / Week 1 / #305 / 5x7

    WARM UP

    • Dynamic Stretching / 15min


    LIFTS

    • A1. Squat / #305 / 5x7 / Good
    • B1. Chins / RR / 5,5,5,4,3


    NOTES

    Lifts were good today. My depth seems a bit off; I should probably re-double my stretching+mobility efforts. I know the high volume of squats in Smolov will help limber me up a bit as well.

    VIDEO

    http://youtu.be/hOiokdpn0OY

    LIFE NOTES

    • BW / Unmeasured today
    • Sleep / 8h / 1h nap PM
    • Body / Tired and sore / To be expected in 1st week of Smolov
    • Food / Good / 1L milk during WOD

  4. #4
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    Default Fri 1/12/13 - Smolov Base / Week 1 / #325 / 7x5 / SS / Bench / #220

    WARM UP

    Dynamic Stretching / 15min

    LIFTS

    • A1. Squat / #325 / 7x5 / Good
    • B1. Bench / #222 / 5,5,4F / Good…mental fail on last rep
    • C1. Chins / 5,5,5,4,3


    VIDEO

    http://youtu.be/OkH16V291IY

    VIDEO COMPARISON - PRIOR SMOLOV

    • Squat / #300 / 7x5 / August 2012


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

    NOTES

    Good lifts tonight. Getting my squat mojo back. All sets good…7x5 is a grind, got through it.

    Bench was good. Tough, but good. Didn’t go for 5th rep on final set. No spotter, didn’t feel like I had it. Not sure what plan is for next BP session. Probably go for 3x5 @ 222 again. Pretty confident I’ll get it.

    I keep fucking up my final repetition on bench press. No pause at top before re-rack.

    10x3’s tomorrow; planning on doing 1x5 @ #350 on DL…we shall see. I still have to get my press session in for this week; shooting for Sunday on this.

    Ideally I’ll get my LP 3x5’s in for the remainder of Smolov…no huge pressure if I don’t. I figure at a minimum I will be establishing my 5RMs for TM.

    LIFE NOTES

    • Sleep / 8h / Very good
    • BW / #223 / Feel lean+strong
    • Body / Good / A little tight / Getting a little lazy on mobility
    • Food / Good / Pizza after WOD (prep for 10x3s tomorrow).
    Last edited by Travis Rask; 01-12-2013 at 11:58 PM.

  5. #5
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    Default Sun 1/13/13 - Smolov Base / Week 1 / #345 / 10x3

    WARM UP

    Dynamic Stretching 15min

    LIFTS

    • A1. Squat / #345 / 10x3 / Tough
    • B1. DL / #315 / 1x5 / Good


    NOTES

    Good lifts tonight. Squats were tough, but successful. I expected this due to the 24 hour rest period. DL’s were good; I performed a soft reset and went down to #315.

    VIDEO

    http://youtu.be/VacCS54W11E

    PRIOR SMOLOV VIDEO

    Week 1 / #320 / 10x3 / August 2012

    http://www.youtube.com/watch?v=KJFERjzO0-Q

    LIFE NOTES

    • BW / Unmeasured
    • Sleep / 8h / Good
    • Body / Good
    • Food / Good / Not Paleo today…leftover pizza for lunch, 5 Guys triple CB post-WOD.

  6. #6
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    Default Tu 1/15/13 - Smolov Base / Week 2 / 295 / 4x9

    WARM UP

    Dynamic Stretching / 10min

    LIFTS

    A1. Squat / #295 / 4x9 / Tough

    VIDEO

    http://youtu.be/PuG-ESWmgxk

    PRIOR SMOLOV VIDEO

    081412 / 285 / 4x9

    http://www.youtube.com/watch?v=4fbqD0CooUo

    NOTES

    Tough night tonight. Got it done; felt heavy and unbalanced. Bar speed looked good though. Didn’t drink much H20 today. Plenty of food though. Might be falling behind on sleep. Slept only a few hours on Sunday night, was on duty last night and got 8 hours of mixed sleep.

    My mobility work has been sub-par. I don’t think I’m eating enough. Maybe I should drink more milk? I've only been doing 1L/day.

    Or maybe I’m just overthinking things and should come back on Thursday and everything will be fine.

    LIFE NOTES

    • BW / Unmeasured
    • Sleep / 8h / On duty
    • Body / OK / Low back a little crampy / Left calf a little tight
    • Food / OK

  7. #7
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    Default Th 1/17/13 - Smolov Base / Week 2 / 315 / 5x7

    WARM UP

    Dynamic Stretching / 10min

    LIFTS

    • A1. Squat / #315 / 5x7 / Good
    • B1. Press / #115 / 3x5 / Great


    VIDEO

    http://youtu.be/8RmQl5xJBAs

    PRIOR SMOLOV VIDEO

    081712 / 300 / 5x7

    http://www.youtube.com/watch?v=hIEJf8toynw

    PRIOR PRESS VIDEO

    110812 / 115 / 3x5

    http://www.youtube.com/watch?v=U8oio-aM3ZA

    NOTES

    Good lifts tonight. Everything was easy. Had a pretty bad cramp right below my right scapula…it made things uncomfortable and created balance issues for what otherwise were very easy squats. Got through it, will hit up the PVC pipe and lacrosse balls and hope it doesn’t get worse. Skipped Recon Ron chinup work as a result.
    Press was super easy. Felt way easier than prior effort @ #115.

    LIFE NOTES

    • BW / Unmeasured
    • Sleep / 9h / Great / 1h nap afternoon
    • Body / Good / Knees a little achy going down stairs / Right scap+lat cramps
    • Food / Shittayyy / Lots of calories…questionable quality!

  8. #8
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    Default Injury Update

    As I mentioned in my prior WOD log, I’ve been experiencing some pretty severe cramping in my (R) latissimus/lower scapular region.

    It’s about 7/10 on the pain scale, and occurs mainly when I’m squatting. Specifically, when I’m coming out of the hole. It intensifies upon completion of the set and racking the bar. It feels muscular, and is accompanied by no other complaints or issues.

    I’ve been feeling pretty good for the past few days, with no exhibition of any signs/symptoms related to overtraining.

    With exception to my worksets, my the injury region does not hurt at all. I was able to complete SS work sets of bench press with no complaints.

    Two things I haven’t been doing well:

    • Hydration
    • Mobility work


    I aborted todays 7x5 effort on Smolov. Going to rest and limber up over the next few days, and attempt to work out again on Monday. If all works out, I should be able to complete base mesocyle one week prior to SSS. If not, I’ll have to figure out something else for the next few weeks.

    I would say I’m hurting right now, but definitely not injured. Going to do a little homework and hope for the best.

  9. #9
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    Default

    WARM UP

    Dynamic / 10min / Bar progression

    LIFTS

    • A1. Squat / #335 / 7x5 / Got it done!


    VIDEO

    http://youtu.be/NM0u5cx3Xlg

    PRIOR SMOLOV VIDEO

    081912 / #320 / 7x5

    http://youtu.be/1LsGANL7Dgk

    NOTES

    Tough session today. No alleviation of shoulder pain. Just took it one rep at a time, one set at a time.

    The actual work was pretty easy; the effort en lieu of the fact I was in a lot of pain and couldn’t get full breaths was a little challenging.

    I do NOT think I’m INJURED. This is some sort of cramp or mild strain that is aggravated by the bar pressure on my back. I know my body and am able to discern appropriate actions.

    I extended my videos to show the pain at the end of the sets.

    No other lifts. Just got this done.

    LIFE NOTES

    • BW / #230 / Post WOD
    • Sleep / On duty / 5h / 1.5h PM Nap
    • Body / OK / Shoulder strain / No other complaints
    • Food / NOT Paleo, lots of calories, milk, et al.

  10. #10
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    Default Th 1/24/13 - Smolov Base / Week 2 / #355 / 10x3

    starting strength coach development program
    WARM UP

    Foam Roll+Warm up sets / 15min

    LIFTS

    • A1. Squat / #355 / 10x3*


    VIDEO

    http://youtu.be/KjSy-1jw2o0

    PRIOR SMOLOV VIDEO

    082212 / #340 / 10x3
    http://www.youtube.com/watch?v=2GLdKsLVlaE

    NOTES

    Lifts went well. Not too tough; the only times I struggled were when form was off.

    *Failed on final rep of 10th set. Felt a small burning sensation in my right hamstring on 2nd rep. Was fully capable of completing the 3rd effort-wise, but I tore/strained the same hamstring last year. This felt vaguely like that, so I backed off. No big deal.

    Right shoulder/rhomboids/whateverthefuck is still jacked, but it seems to be improving...or I'm just hardening.

    LIFE NOTES

    • BW / #226.5 / Empty stomach / AM
    • Sleep / 8h / Good
    • Body / Good
    • Food / Good / 1L milk during WOD

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