-
Squatman Junior's log
Vitals
Age: 27
Gender: Male
Height: 5' 6"
Weight: 172 lbs. (9/2/2011)
Current Lifts (9/2/2011)
Squat: 355 x 5
Press: 112.2 x 5
Deadlift: 415 x 3
Bench: 175 x 5
Power Clean: 165 x 3
Background
Before I started training, I had done mainly body weight squats, lunges, push-ups and crunches in addition to a bunch of plyometric jumping. In high school (at 135lbs.), my 100m was clocked at 12.7s and my standing vertical was 27", so, athletically, I considered myself to be maybe above-average. My friend turned me on to basic barbell training in March this year.
Goals and Expectations
Coming in, my motivation was mainly to increase my vertical. Early on, that meant I was aiming at a body weight of 165 lbs. and a 2.5 x BW squat (~ 360 5RM). But by the time I actually hit 165 lbs. my goals had started to shift, and that seemed way too skinny. Now I'm aiming to hit 175 lbs. body weight (which is also starting to seem a little light) and a 380 5RM, but I have a feeling that when that happens I'll want to get to 180 or 185. It's funny how your priorities change as your squat weight goes up. I guess we'll see. I only want to reach reasonable numbers for the pressing exercises, which works out OK because I'm terrible at them.
To Do List
- Fix my diet: The only adjustments I've made since starting, are adding two extra meals a day. Two sausage egg and cheese mcmuffins in the morning and two Big Mac's at night. Terrible, I know. So pretty soon, I'll have to figure out a better nutrition plan and start using protein powders (and possibly creatine, but I don't know yet).
- Find a coach: I figure shoring up technique has got to be worth significant pounds on the bar.
- Equipment: dip belt, dedicated squat shoes
Last edited by Squatman Junior; 09-03-2011 at 11:29 AM.
-
Training History (March)
3/7/2011 Taught how to squat, press, and deadlift.
3/9/2011 Taught how to bench and power clean.
3/12/2011
Body weight: 148 lbs.
Squat: 145 x 5
Press: 65 x 5
Deadlift: 205 x 5
Bench: 95 x 5
Power Clean: 95 x 5
3/12/2011 On the squat, highly questionable grip. Lack of shoulder flexibility.
3/17/2011 Vicious adductor soreness.
3/21/2011 Bar position and grip start to feel stable. (shoulder dislocations)
3/22/2011 Adductor soreness subsides.
3/24/2011 Discover Lactaid. Begin drinking milk.
3/28/2011 Bar speed slows. Deload squats from 200 to 185. Reduce to 5 lb. jumps.
3/28/2011 Starting Strength Book and DVD arrive in the mail.
3/31/2011 Adopt the recommended warm-up scheme, feel a difference immediately.
3/31/2011 Deadlift grip begins to fail at 265.
-
Training History (April)
4/1/2011
Body weight: 153.2 lbs.
Squat: 195 x 5
Press: 75 x 5
Deadlift: 265 x 5
Bench: 105 x 5
Power Clean: 115 x 3
4/4 Adopt mixed grip for deadlifts.
4/7 Rip's lumbar extension video comes out. Squats suddenly feel really light.
4/10 Stomach bug. Lactaid stops working. Vicious lactose intolerance. Lose a lot of weight. Swear off milk.
4/14 Obtain lifting chalk.
4/18 Deload Press and start microloading.
4/25 Missed the last rep of the Bench set (135). No spotter, so I roll the bar down to my legs and sit up. Deload from 135 to 120.
-
Training History (May)
5/1/2011
Body weight: 154.0 lbs.
Squat: 260 x 5
Press: 75 x 5
Deadlift: 290 x 5
Bench: 120 x 5
Power Clean: 120 x 3
5/5 Extended rest times between squat work sets (270) to 5min.
5/10 Began raving to everyone I met about the awesomeness of compound barbell movements.
5/11 MISSED Squat (280) set two rep three. Learned what fear is for set three.
5/13 Inzer belt came in the mail. Squat (280) went up easy.
5/15 CNS feeling fried after squats.
5/16 Rediscovered the McDonald's Big Mac.
5/18 Switched over to Advanced Novice.
5/20 Finally started doing pull-ups (light days)
5/29 Noticed that when I talk about compound barbell movements, people's eyes roll into the back of their skulls and they lose their will to live.
Last edited by Squatman Junior; 07-30-2011 at 12:58 AM.
-
Training History (June)
6/1/2011
Body weight: 160.0 lbs.
Squat: 305 x 5
Press: 92.2 x 5
Deadlift: 315 x 5
Bench: 135 x 5
Power Clean: 142.2 x 3
6/4 Got a Flip Video.
6/5 Discovered that Squats are a bit high, deload from 315 to 280.
6/7 Squatting deep.
6/15 Extended rest time between squat work sets (300) to 8min.
6/26 Deloaded power clean from 150 to 135.
-
Training History (July)
7/1/2011
Body weight: 165.6 lbs.
Squat: 315 x 5
Press: 105 x 5
Deadlift: 315 x 5
Bench: 152.2 x 5
Power Clean: 135 x 3
7/1 Experienced minor elbow pain on squats. Attributed them to bent wrists.
7/5 CNS feeling really fried after squats (325).
7/11 Started Texas Method!
7/20 Adjusted grip on squats to straighten out wrists.
-
Monday, 7/11: Volume Day
Squat
45 x 5 x 2
105 x 5
165 x 3
225 x 2
260 x 5
265 x 5
270 x 5
275 x 5
280 x 5
Press
45 x 5 x 2
55 x 5
65 x 3
80 x 2
95 x 5 x 3
Wednesday, 7/13: Light Day
Squat
45 x 5 x 2
95 x 5
135 x 3
185 x 2
225 x 5 x 2
Bench
45 x 2 x 5
80 x 5
110 x 3
140 x 2
160 x 3 x 5
Power Clean
45 x 5 x 2 (hang)
75 x 5
95 x 3
135 x 2
145 x 3 x 5
Friday, 7/15: Intensity Day
Squat
45 x 5 x 2
135 x 5
195 x 3
260 x 2
330 x 5
Press
45 x 5 x 2
55 x 5
70 x 3
85 x 2
100 x 5 x 3
Deadlift
135 x 5 x 2
205 x 3
290 x 2
345 x 5
255 x 2 x 20 sec. static hold
Last edited by Squatman Junior; 08-26-2011 at 10:10 PM.
-
Monday, 7/18
Squat: 275 x 5 x 5
Bench: 162.2 x 5 x 3
Wednesday, 7/20
Squat: 225 x 5 x 2
Press: 102.2 x 5 x 3
Power Clean: 150 x 3 x 5
Pull ups: BW x 5 x 3
Friday, 7/22
Squat: 335 x 5
Bench: 165 x 5 x 3
Deadlift: 355 x 5
Last edited by Squatman Junior; 08-26-2011 at 10:10 PM.
-
Monday, 7/25
Squat: 275 x 5 x 5 (new straight-wrist grip feels fine)
Press: 103.3 x 5 x 3
Power Clean: 155 x 3 x 5 (switched to hook grip)
Wednesday, 7/27
Squat: 225 x 5 x 2
Bench: 167.2 x 5 x 3 (bar speed starting to grind. thinking deload.)
Chin ups: BW x 5 x 3 (first chin-ups)
Friday, 7/29
Squat: 340 x 5
Press: 105 x 5 x 3 (belted up)
Deadlift: 365 x 5 (I can feel the supine hand starting to fail)
Last edited by Squatman Junior; 08-26-2011 at 10:11 PM.
-
Monday, 8/1
Squat: 280 x 5 x 5
Bench: 150 x 5 x 3 (deloaded)
Power Clean: 157.2 x 3 x 5
Wednesday, 8/3
Squat: 225 x 5 x 2 (no coffee! twinged left elbow)
Press: 107.2 x 5, 95 x 5 x 2 (failed to catch the bounce, no hip action, gonna re-try)
Chin ups: BW x 5 x 3 (need to get a dip belt to load these)
Friday, 8/5
Squat: 345 x 5 (set the safeties a bit too high, hit them on the first rep)
Bench: 155 x 5 x 3
Deadlift: 375 x 5 (near-miss on last rep. supine hand grip was only saved by the friction of the chalk - I'm thinking straps)
Last edited by Squatman Junior; 08-26-2011 at 10:12 PM.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules
Reply With Quote