INDTP - 100 Days to Inhuman Strength

[gummi_hulk]

Back in the gym finally. I am going to sign up for a Powerlifting meet in May to have something to work towards (embarrassment is a great motivator). I just plan on getter my feet wet.

I have been out of the gym for a month and a half, was doing some kettlebell stuff and pushups at first but then fell off the wagon completely, including my diet. God, did I screw myself. I must have gained a least 10 pounds of blubber, lost at least 5 pounds of muscle and 35% or more of strength.

Stats: mid-30's, 5'10, 280lbs 30%+bf

Diet: Shit ton of meat/fat/vegetables. Carb up day once a week. Decided against supplements besides fishoil and a few vitamins. I don't like being shackled to this stuff.

Decided on starting Starting Strength as I seems like the quickest way and most legit way for a relative newb to build up the lifts. I was on GSLP (which I liked a lot) but getting minimal, minimal sleep right now so recovery time is very important and I don't even want think about excercise when not in the gym.

For conditioning I plan to walk a lot and take stairs instead of elevators whenever I can. This adds up to 4km + at a day of work and 20+ non consecutive flights of stairs.

Monday 30 January 2012

Bench Press
Bar x 5
135lbs x5
185lbs x5 (this actually felt heavy)
200lbs 3x5 (got these done but they didn't go up easy)

Back Squat
Bar x 5
95lbs x5 (felt good)
120lbs 3x5 (these were "ok" at first but then I had to slightly grind out the last 2 on third set).

Deadlift
135lb 1x5
155lb 1x5
185lb 1x5

Ancillary
Pulldown
150lb 3x5

Fluff
Neck Harness 20lb 1x50 1x30


Wednesday 1 February 2012

Went to a see a trainer today at a local Crossfit who had completed the Starting Strength seminar.*

I went to learn how to power clean, we didn't get to it but he showed me how to squat properly, improved my deadlift form and taught me a few really good stretches so I feel the money was well spent. Plan to go back at least twice more to go over the other lifts.

Got up to...
Squat 135lb x 5
Deadlift 185lb x 5
Went over bench form

Friday 3 February 2012

Back Squat*
Bar 2x5
60lb 1x5
100lb 1x5
140lb 3x5 (Had trouble keeping the bar low on my back)

Deadlift*
135lb 2x5
155lb 1x5
170lb 1x5
190lb 1x5

Press
45lb 2x5
65lb 1x5
85lb 1x5
100lb 1x5

Ancillary*
Pulldown*
150lb 7,7,6

Fluff
Neck Harness
20lb 3x50

Ab bench*
3rd Rung 10, 5, 3

Monday 6 February 2012

Back Squat*
Bar 2x5
60lb 1x5
100lb 1x5
145lb 3x5 (My racking sucks, moved to where it is more comfortable, all in all happy though)

Deadlift*
135lb 2x5
155lb 1x3
175lb 1x2
195lb 1x5

Bench Press
45lb 2x5
135lb 1x5
155lb 1x5
185lb 1x5
205lb 3x5 (this felt pretty heavy)

Ancillary*
Pulldown*
150lb 8,7,5

Fluff
Neck Harness
25lb 1x40 1x30

Ez curl bar Tri-cep Extension
25lb 3x10 (first time doing these, wanted to include a quick isolation movement since I am doing Curls on Wednesday and Abz on Friday)

[gummi_hulk]

Monday 6 February 2012

Back Squat
Bar 2x5
60lb 1x5
100lb 1x5
145lb 3x5 (My racking sucks, moved to where it is more comfortable, all in all happy though)

Deadlift
135lb 2x5
155lb 1x3
175lb 1x2
195lb 1x5

Bench Press
45lb 2x5
135lb 1x5
155lb 1x5
185lb 1x5
205lb 3x5 (this felt pretty heavy)

Ancillary
Pulldown
150lb 8,7,5

Fluff
Neck Harness
25lb 1x40 1x30

Ez curl bar Tri-cep Extension
25lb 3x10 (first time doing these, wanted to include a quick isolation movement since I am doing Curls on Wednesday and Abz on Friday)

Wednesday 8 February 2012

At the local Crossfit to see my personal trainer for the second time today. A lot of people on the net like to rag on Crossfit for producing weaklings (maybe rightly so, I don't know) but one of the other trainers there was pretty friggin jacked by everyday standards and was doing the Bench Press with 275lb for sets of 5, then proceeded to do on of dem WODs. They definitely take training seriously in any case.

Overhead Press
worked up to 125lb x 5 (went over form, these were feelin' ok)

Back Squat
150lb 3x5 (felt pretty decent)

Power clean
worked up to 95lb (this my first time doing this exercise semi-properly. I was apparently reverse curling them before like an idiot. I also thought I had major flexibility issues but by the end of the session I was racking it semi decently [in my mind anyway]. I'll continue to work on this at low weights after deadlifts to ingrain the movement pattern and get my wrists used to the bar).

Thursday 9 February 2012

Eating PR - Chinese Buffet 4 (guilt-free) Plates of Meat/Vegetables. Obviously with sauce and light batter on some stuff this really isn't strictly clean eating. My goal is to get up to 6 plates (pun intended).

Friday 10 February 2012

Training
Back Squat
Bar 2x5
95lb 1x5
115lb 1x3
135lb 1x4
155lb 3x5

Bench Press
Bar 2x5
135lb 1x5
165lb 1x5
190lb 1x3
210lb 3x5

Deadlift
135lb 2x5
160lb 1x3
185lb 1x2
200lb 1x5

Ancillary
Pulldown 150lb 10, 7, 7

Fluff
Neck Harness 25lb 1x50 1x30

Ez Curl 60lb 3x10

Ab Bench 3rd Rung 8,5,5

[jwt708]

Pretty cool you've got a someone to coach you with the lifts. Good luck with you meet!

[gummi_hulk]

Thanks Jwt, yeah when you consider the time you save my learning to do things properly you are actually saving a ton in the long run.

[gummi_hulk]

Monday 13 February 2012

Squat
160lb 3x5

Press
115lb 3x5

Dead
205lb 1x5

Pulldown
150lb 10, 8, 5
Neck harness
25lb 35, 20


Wednesday 15 February 2012

Squat

165lb 3x5 (getting in the groove today and remembering the cues pretty good, hip drivin, last set was hard but felt easy to hold on my back which is a concern)

Bench

215lb 3x5 (tried to keep powerlifting form for the most part with pauses, last rep of last set was tough)

Deadlift
210lb 1x5

Pulldown
150lb 8, 5, 6 (weaker on this today for whatever reason)

Neck harness 25lbs 35, 25 (didn't push this today)

[gummi_hulk]

Thursday 15 February 2012

Eating PR: 21 Chicken Wings at one sitting, covered them in a hot sauce and butter mix with a packet of Splenda. Drank the left over butter after and I literally got high for like 3 seconds.

Going for 30 next week.


Friday 16 February 2012

Slept 10 hours and workout went great. Going to try to stop internetting so much when I should be sleeping.

Squat
Bar 1x5
95lb 1x5
115lb 1x5
135lb 1x3
155lb 1x2
170lb 3x5 (happy with how these went)

Overhead Press
Bar 2x5
95lb 1x3
105lb 1x2
120lb 3x5

Deadlift
135lb 2x5
185lb 1x3
205lb 1x2
220lb 1x5 (felt decent)

Pulldown 150lb 10,8,6

Neck harness 25lb 50, 25

[gummi_hulk]

Monday 20 February 2012

Squat
Bar 1x5
95lb 1x5
135lb 1x3
155lb 1x2
175lb 3x5 (last set felt OK, wish I had better flexibility for holding onto the bar)

Bench
Bar 2x5
135lb 1x5
185lb 1x5
210lb 1x3
220lb 3x5 (wasn't pausing these as I would like, just the odd one, overall ok, gym was busy and people were hovering to get at the bench)

Deadlift
135lb 2x5 (these come up like nothing now, wish I could say the same for the work sets)
185lb 1x3
210lb 1x2
230lb 1x5 (pushed these up 10lbs again, grip was fine lower back n ass not so much)

Pulldown 150lb 10, 10, 8

Neck Harness 25lb 45, 20

Lying Tricep Extension 40lb 3x10 (hoping these will help with my lockout, anybody have experience?)

Post workout drink: 2 large chili from Wendy's

[gummi_hulk]

Wednesday 22 February 2012

Squat
Bar x5
95lb x5
145lb x3
165lb x2
185lb 3x5 (bumped this up by 10 by mistake, killed it, big confidence boost as I crapped out when I reached 190lb before)

Press
Bar x5
65lb x5
100lb x2
115lb x4
125lb 3x5 (getting heavier)

Deadlift
135lb 2x5
195lb x3
215lb x2
235lb 1x5 (think I'm starting to understand the technique on this a bit more, first pull is good, rest is a mess, need more practice)

Pulldown
150lb 10, 9, 8

Neck Harness
25lb 2x50

Barbell curl
50lb 10, 10, 13

Watched Rip's video on Tricep extensions, will keep doing them on mondays, especially since I like a close grip bench.

[gummi_hulk]

Friday 24 February 2012

Squat
Bar x5
95lb x5
135lb x5
155lb x3
175lb x2
190lb 3x5 (lost my grove until the last set, sucked)

Bench
Bar 2x5
135lb x5
185lb x5
205lb x3
215lb x2
225lb 3x5 (not hard, not easy, was able pause the odd rep including the last one)

Deadlift
135lb 2x5
185lb x5
205 x3
225 x2
240 1x5 (not easy)

Pulldown 150lb 10, 8, 8

Neck Harness 30lb 20, 10 (wasn't pushing this)

Ab bench 3rd Rung 5, 3, 2 (food and liquid in gut was not conducive to this tonight)

[gummi_hulk]

Monday 27 February 2012

Squat
Bar x5
95lb x5
135lb x5
155lb x3
175lb x2
195lb 3x5 (not easy but got it done)

Press
Bar 2x5
70lbx5
100lbx3
115lbx2
130lb 3x5 (felt good)

Deadlift
135lb 2x5
185lb x5
205lb x3
225lb x2
245lb 1x5 (first pull is pretty good especially since my hands are closer together now, everything after is mess, probably 50% octagonal plates 50% me)

Pulldown 150lb 10, 10, 7 (first set felt like I could have got 12, will up this next workout)

Neck Harness 30lb 25, 20

Lying Tricep Extension 45lb 1x10 (felt like I was doing these wrong, will watch video again)

Overall great day. Met a legit powerlifter in the gym and had a quick conversation, when I get to know him better I'll ask him to look at my form quick here and there.