cellomaster2238's Log

[cellomaster2238]

Here is some brief information about me: male, 23 years old, 5'7", about 143 lbs. when I started two weeks ago, presently 148 lbs. Up until about a year and a half ago, I focused solely on musical and academic pursuits. So, as you might expect, I was a bit flabby and weak at 195 lbs. I took up running, first a 5k and then a half marathon. It was a good choice since allowed me to make some small adjustments in my diet, mainly sugary drinks and snacks, without decreasing my calorie intake by a large amount. A lost about a pound a week for quite a while. By the time of my half marathon, I was at about my present weight. Then I made the mistake of signing up for another race and got bored with the training. I ended up cutting out all midweek running and just doing a long run on the weekend. My weight dipped down to a low of about 135 lbs before the second race and has crept back up to its present state in the three months since then.

So now I want to focus on gaining strength and muscle mass. My goal right now is to follow a linear progression for as long as I can. After that, I am not so certain. I think I want to take up a martial art, probably judo or something similar.

Well enough of that. Here is my last week of workouts. All weights are in pounds.

2/25/13

Squat: 150x5x3
Press: 80x5x3
Deadlift: 225x5x1
Chins: 6x3

2/27/13

Squat: 155x5x3
Bench: 115x5x3
PC:75x3x5

3/1/13

Squat: 160x5x3
Press: 82.5x5x3
Deadlift: 235x5x1

I actually started working out around the end of January, but I was only able to work out twice a week. Needless to say, it did not work out very well. I wasn't able to make any real progress on the pressing movements, so they are still quite low. Last Wednesday was my third power clean workout. I started the weight at 65 lbs so that I can focus on technique for a while. The deadlifts at 235 feel really heavy, and my grip nearly failed on the last rep.

[cellomaster2238]

3/4/13

Squat:

45x5x2
65x4x1
95x3x1
135x2x1
165x5x3

Bench:

45x5x1
65x4x1
95x2x1
120x5x3

PC:

45x3x2
65x3x1
80x3x5

Chins:

6x3

Notes: I definitely need to work on exploding in the power clean. On a couple reps I did not quite make it to the rack position, so I had to muscle it up there with my arms. Must be a technique issue (not strength) since my last set was the best. I should probably post a video to the technique section soon.

[cellomaster2238]

3/6/13

Squat:

45x5x1
65x4x1
95x3x1
135x2x1
170x5x3

Press:

45x5x1
65x3x1
85x5x3

Deadlift:

135x5x1
165x3x1
205x1x1
245x4x1

Notes: Finally found my first sticking point for the deadlift. When I first set up for the lift, I got the "the bar is stuck to the floor" feeling. So I got reset, and lifted it 3 times decently. On the third rep my grip was failing, and I had to more drop than set down the bar. So I had to reset myself again and only barely completed the fourth rep. My form was horrible with some definite rounding of the back, so I decided not to go for the 5th rep.

For the next dealift workout, I think I will reset back to 225 and work back up from there. Once I get back to 245 I think it will be time to move to the third stage of the program with deadlift/PC alternated with chins/pullups. Or maybe I'll try 245 again with a mixed grip. Have to figure that one out.

[cellomaster2238]

3/8/13

Squat:

45x5x2
65x4x1
95x3x1
135x2x1
175x5x3

Bench:

45x5x2
65x4x1
95x2x1
125x5x3

PC:

45x3x2
65x3x1
85x3x5

Pullups:

4x3

Notes: I'm starting to feel a little more confident with the power cleans. Concentration on every single rep seems to be the key.

[cellomaster2238]

3/11/13

Bodyweight: 150 (so far 2 pounds per week increase)

Squat:

45x5x2
65x4x1
95x3x1
135x2x2
155x5x3 (working on technique - depth)

Press:

45x5x1
65x3x1
87.5x5x3

Deadlift:

135x5x1
165x3x1
185x1x1
225x5x1

Videos:





Notes: Since I have extra time this week (spring break) I decided to make sure my technique is ok. I had to lower the weight a bit to get full depth in the squat. In the first video, I could tell the weight was shift forward a bit on the last two reps, and it definitely impacted the depth. I think a fixed that problem in the third set (second video). Sorry about the voiceover. I got my mother to help me make the video this morning (lol). I'll make videos each morning this week and use 10lb jumps to get back up to my previous weight.

I also decided to do a small reset on the deadlift and ordered a pair of lifting straps to start using on my work set.

[cellomaster2238]

3/13/13

Squat

45x5x2
65x4x1
95x3x1
135x2x1
165x5x3

Bench:

45x5x2
65x4x1
95x2x1
127.5x5,5,4

PC:

45x3x2
65x3x1
90x3x5





Notes: Working back up to 175 on the squats. I think the depth is okay now, but comments are more than welcome. First time I missed a rep on the bench press. I actually started at 130 but was only able to complete 2 reps. Reduced he weight 2.5 pounds and completed all but one rep. I guess I will leave the weight the same for the next workout and use 2.5 pound increases from now on. Still working on consistent technique for the power clean.

[cellomaster2238]

3/15/13

Squats: 175x5x3
Press: 90x5x3
Deadlift: 235x5x1

Notes: Didn't get a video today, but the squats felt good and lower than the previous workout at 175. My grip on the deadlift at 235 didn't feel like it was about to fail this time and my back didn't feel like it was rounding, so I'm making some improvement there. The press is still going smoothly with 2.5 lb. jumps.

[cellomaster2238]

3/18/13

Squats: 185x5x3
Bench: 127.5x5x3
PC: 65x3x2 (didn't get to my work sets today)

Notes: I ran out of time, so I didn't make it to my work sets on the power clean. I got ambitious and did another 10 lb increase on the squat, and my form definitely paid for it. On the second set, I started letting the weight drift forward a bit in the hole. I actually almost lost my balance on the last rep but luckily saved it. The last set was much better. I repeated the last weight on the bench and completed all the reps, so I will start increasing in 2.5 lb jumps from now on.