Nick's Training Log

[NBrockman]

Hi, I'm Nick, and I am a weak and flaccid dog. I am 31 years old, 6'1". My goals are: get stronger, gain weight, and continue linear progression as long as possible.

Questions, comments, and snide remarks are welcomed.

I have completed Week 6 of my training program at the time of this posting.
This is where I started - 4 June 2012: (working sets, all weights in pounds)
Squat: 85 x 5 x 3
Bench: 75 x 5 x 3
Deadlift: 115 x 5 x 1
Press: 45 x 5 x 3
Bodyweight: 170
I tried Power Cleans, but I can't get the rack position correct to save my life. I may have the world's most inflexible shoulders. Also I blacked out, nearly fell down, and moderately screwed up my back when trying them. So I left them out.

[NBrockman]

As of 14 July 2012: (working sets in bold)
Squat:
45 x 5 x 1
95 x 5 x 1
115 x 5 x 1
135 x 3 x 1
170 x 5 x 3
Notes: After reviewing "Common Problems" section of The Squat chapter in SS3 and making necessary corrections (widened grip to facilitate lower bar placement, widened stance slightly, sat back/leaned forward, less knees/more hips on the way down) squat felt MUCH stronger than previous few workouts.

Bench:
45 x 5 x 1
65 x 5 x 1
85 x 3 x 1
115 x 5 x 3
Notes: Working set felt very strong.

Deadlift:
135 x 3 x 1
195 x 5 x 1
Notes: Working set a little hard to break off the floor.

Press:
45 x 5 x 1
65 x 5 x 1
85 x 5 x 3
Notes: Last rep of set 3 was a struggle.

Bodyweight: ~182

Considering trying the Power Snatch.

[doctorake]

good work

[NBrockman]

Thanks doc!

Squat:
45 x 5 x 1
95 x 5 x 1
115 x 5 x 1
135 x 3 x 1
155 x 2 x 1
175 x 5 x 3
A guy about my age, maybe a little younger, was doing high-bar quarter squats on the rack when I arrived. He finished, I took over, went through my warmup sets and 2 work sets. After my second work set, he came over and very courteously suggested that I was going to hurt my back being leaned over like that. I asked him if my lower back was rounded. English was not his first language. He made the same motion of his quarter squat with a perfectly vertical back. I explained that as long as the back is straight, not rounded, its fine. It didn't register with him. I basically brushed him off.
Lower back is a little sore, but doesn't actually hurt. Full range of motion with no pain. The warmer I get the better it feels. None of the other meatheads have ever said anything to me in the 6 weeks I've been training. I need to video my sets to know for sure.

Bench:
45 x 5 x 1
65 x 5 x 1
95 x 5 x 1
120 x 5 x 4
Working sets felt strong, so I did an extra one. 4th set felt strongest of them all.

Wussed out on trying the power snatch.

I need to eat more. More calories, more protein.

Everything in my kitchen is covered with a fine film of grease from cooking so much bacon.

[NBrockman]

Squat:
45 x 5 x 1
95 x 5 x 1
135 x 3 x 1
160 x 2 x 1
180 x 5 x 3
Working set felt strong. Concentrated on cranking my chest up, elbows up, chin down, and the Master Cue.

Press:
45 x 5 x 1
70 x 3 x 1
90 x 5 x 3
Working set felt strong. Had to lean back a little on last rep of sets 2 & 3.

Deadlift:
135 x 3 x 1
205 x 5 x 1
Working set is starting to feel heavy.

[NBrockman]

Not eating or sleeping as well as I should the past couple days.

Squat:
45 x 5 x 1
95 x 5 x 1
135 x 4 x 1
155 x 2 x 1
185 x 5 x 3
Working sets felt lazy and weak.

Bench:
45 x 5 x 1
75 x 5 x 1
95 x 3 x 1
125 x 5 x 3
Lazy. Longer than usual rests between sets.

Bodyweight: ~185

Week 7 complete.

[NBrockman]

Skipped yesterday's (7/24) workout to study for an exam.

Squat:
45 x 5 x 2
95 x 5 x 1
135 x 4 x 1
165 x 2 x 1
190 x 5 x 1 then 190 x 3 x 3
Third rep of set 2, form went to pieces. Racked the bar.
Same thing happened on the next set. First rep felt OK, second less-than OK, third rep form was trash, more good-morning than squat. Went for a third set of 3 just to get reps in. Chalking it up to the extra day off, reading the squat chapter again, and coming back for 190 on the next workout.

Press:
45 x 5 x 1
75 x 3 x 1
95 x 5 x 3
Felt strong.

Deadlift:
135 x 5 x 1
185 x 2 x 1
215 x 5 x 1
These felt strong too.

[NBrockman]

Squat:
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
160 x 3 x 1
180 x 2 x 1
205 walkout
190 x 5 x 3
Nailed 190 this time. Took extra time to warm up. Tried some things I saw in others' training logs such as taking a couple reps within 5-10 lbs of working set, and walking a heavier weight out of the rack.
Also had an "Aha!" moment under the bar. Think I finally had the bar positioning and back angle working right. Usually I have to muscle the bar a bit to keep it from rolling around on my shoulders, but this time it just stayed with no problem. Squat felt stronger after that.

Bench:
45 x 5 x 1
75 x 5 x 1
95 x 5 x 1
115 x 3 x 1
130 x 5 x 4
Bench felt good, did an extra set.

[NBrockman]

1 lb. Ground Beef (85/15 grassfed best)
1 lb. "Sweet" Italian Sausage
2 tablespoons butter
2 eggs, beaten
1 carrot
1 piece celery
1 small onion (or 1/2 large)
Few cloves garlic
1/2 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon thyme
1/4 teaspoon pepper

Warm oven to 250 F. Chop or shred onion, carrot, and celery (food processor is great). Chop garlic. Remove casing from sausage.
Melt butter in pan. Fry garlic quickly. Add veggies, fry until soft. Let cool.
Dump everything into a large bowl. Mix thoroughly (hands).
Pack it all into a meatloaf pan. Meat thermometer in the middle. Oven.
Cook until thermometer reads ~160 F. Takes >60 minutes.
Let cool for 15 minutes.

[NBrockman]

Conga line at the power rack today.

Squat:
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
165 x 3 x 1
185 x 2 x 1
205 walkout
195 x 5 x 3
Felt very strong today. Think I have the bar placement/back angle thing working well. Feels like the bar is on rails.

Press:
45 x 5 x 1
65 x 5 x 1
85 x 3 x 1
100 x 5 x 2 then 100 x 4 x 1
Missed the last rep of the last set. Going back for the same weight next time.

Deadlift:
135 x 5 x 1
185 x 3 x 1
225 x 5 x 1
This felt heavy.

Bodyweight: ~187

Week 8 complete.