m.a.d. timecard

[madiaz]

A wise man by the name of Joe Kinney has said that training is just like going to work.
You get paid only for the hours you put in.

Motivational quote:

Pain is weakness leaving the body.

Statistics :

08/14/2013
Age: 39
Sex: Male
Weight : 149 lb
Height : 5'4" or 5'5"

Squat 5x3 @ 135 LB
Flat bench dumbbell presses 5x3 @ 45lb
Deadlift 5x1 @ 185 LB

08/16/2013
Squat 5x3 @ 145 lb
Overhead Press 5x3 @ 70 LB
Deadlift 5x1 @ 195 lb

08/19/2013
Squat 5x3 @ 155 lb
Overhead Press 5x3 @ 75 lb
Deadlift 5x1 @ 205 lb

08/21/2013
Squat 5x3 @ 165 lb
Flat bench dumbbell press 5x3 @ 50 lb
Deadlift 5x1 @ 215 lb

08/23/2013 weight 160 lb
Squat 5x3 @ 175 lb
Overhead Press 5x3 @ 80 lb
Deadlift 5x1 @ 225 lb

08/26/2013
Squat 5x3 @ 185 lb
Overhead Press 5x3 @ 85 lb
Deadlift 5x1 @ 235 lb

08/28/2013
Squat 5x3 @ 195 lb
Flat Dumbbell Press 5x3 @ 55 lb
Deadlift ** 0 @ 245 lb **
*Could not even break the bar off the ground*
did pullups 4x1, 3x1, 2x1 instead

08/30/2013
Squat 5x3 @ 200 lb ** form breaking down **
Overhead Press 5x3 @ 90 lb
Deadlift ** 4x1 @ 240 lb ** unable to break 5th rep off floor

[madiaz]

09/02/2013
Power Cleans 3x5 @ 95 lb

09/06/2013 weight 167 lb
Squat 5x3 @ 185 lb good form and depth
Overhead press 5x3 @ 95 lb very hard set
Deadlift 5x1 @ 245 lb

09/10/2013
Squat 5x3 @ 190 lb
Overhead Press 5x3 @ 100 lb
Deadlift 5x1 @ 255 lb

09/12/2013
Squat 5x3 @ 195 lb
Flat bench dumbbell press 5x3 @ 60 lb
Power Cleans 3x5 @ 100 lb

09/14/2013
Squat 5x3 @ 200 lb
Overhead Press ** 5 x2 and 4x1 @ 105 lb ** missed last rep of last set could not lock out.
Deadlift 5x1 @ 265 lb ** back rounding **

09/17/2013
Squat 5x3 @ 205 lb ** easier than on 09/14 **
flat bench dumbbell press 5x3 @ 65
Deadlift 5x1 @ 275 lb ** with straps back rounding **

09/19/2013
Squat 5x3@ 210 lb ** hard**
Overhead Press 5x3 @ 110lb *** developing hip technique **
Power Cleans 5x3 @ 105 lb * form is terrible*

09/21/2013
Squat 5x3 @ 215 lb
Flat Bench Dumbbell press 5x3 @ 70 lb * last set hard*
Deadlift ** 0 @ 285 lb ** unable to break bar off ground. reduced weight to 275 lb and bar would not budge **

09/24/2013 weight 168 lb
Squat 5x3 @ 220 lb
Overhead Press 5x3 @ 115 lb
Power Cleans 3x5 @ 1100 lb

09/26/2013
Squat *** 5x1 2x1 @ 225 lb ** had to drop bar on rep 3 of set 2. reduced weight to 205 and did 5 reps ***
Flat bench dumbbell press 5x3 @ 75 lb
Power Cleans 3x5 @ 95 lb ** form is still shite will get tips from level 2 olympic coach **

[madiaz]

10/01/2013 weight 170 lb
Squat 5x3 @ 205 lb * good form adductors are finally healing from soreness since day one so velocity is picking up.
Bench Press 5x3 @ 155 lb
Deadlift 5x1 @ 245 lb **** i am not using straps any more. Another big element is that i was using the touch and go technique. Almost bouncing the reps off the floor. Now begins complete dead stop pause before every rep. no cheating ***

10/05/2013 weight 171 lb
Squat 5x3 @ 215 lb
Overhead Press 5x3 @ 120 lb *** last set hard. Last rep took about 10 seconds to lock out. **
Deadlift 5x1 @ 255 lb

10/08/2013
Squat 5x3 @ 225 lb
Bench Press 5x3 @ 160 lb
Deadlift **** no deadlifts ** lower back is injured. sharp acute pain when bending over. I believe this is due to overextending or exaggerating back lean on lockout. it is scary because i had back surgery in 2010 for a compressed disc L something that was pressing on a nerve. Not good.

10/10/2013
Squat 5x3@ 230 lb
Overhead Press ** 4x1 @ 125 lb *** unable to lockout rep 5 on first set ***
Power Cleans *** spent 30 minutes with olympic coach. did rotator stretches and learned forearm stretches that are like magic. able to put 4 fingers on rack position instead of 2 **

10/12/2013
Squat 5x3 @ 235 lb
bench press 5x3 @ 165 lb
Power Cleans 3x4 @ 125 lb

10/15/2013
Squat *** 4x1 @ 240 lb *** failed on rep 5 had to drop bar *** front squats 6x3 @ 135 lb
Bench Press 5x3 @ 170 LB

10/17/2013
Squat 5x3 @ 205 lb easy
Overhead Press **5x2 and 4x1 @ 125 lb ** unable to lockout on last rep of last set **
Power Cleans 3x5 @ 135 lb

10/22/2013 weight 172 lb
Squat 5x3 @ 225 lb
Bench Press 5x3 @ 175 lb
Deadlift 5x1 and 4x1 @ 245 lb

10/27/2013
Squat 5x3 @ 235 lb
Overhead Press 5x3 @ 125 lb
Deadlift 5x1 @ 255 lb and 3x1 @ 225 lb

10/29/2013 weight 173 lb
Squat 5x3 @ 240 lb
Bench Press **5x2 and 4x1 @ 180 lb. *** failed on last rep of last set ***
Deadlift 5x1 @ 260 lb

[carson]

Welcome to the board. You may need to cut back on twice or thrice times per week deadlifting. I think the book discourages this for good reason. It takes some recovery time for deadlifts and lacking that may be why you had such back pain. Go to once per week. Have you not lifted at all since 10/29?

[madiaz]

Hi Carson,

Thank you for the welcome.

I am lifting and making good progress. I log everything on paper and plan to update the log on starting strength monthly. I agree with you on cutting back except for one thing. I find it hard to progress on technique if i only do 5 reps every week. I decided to back way down, concentrate on technique and do 2 sessions of deadlift per week. The more reps i do the better i learn the technique. When i reach the point where i cannot break the bar off the floor again or cannot complete the 5 reps then i will do deadlifts only once per week and then twice a week power cleans as a replacement. I will update the log at the end of the month.
regards,
mauricio

[carson]

Do you do warm up lifts. I.e., I start at around 85 X 5 on deadlifts then 145 X 5; 205 X 5; and as I get closer to the work weight I decrease to 3 times then 1 then the work weight with a set of 5. The lighter weights impress the technique into my mind and body so that it is easier to keep it on the work set. It helps.

[madiaz]

Hi Carson,

Right after i finish overhead press or bench press i put my sweatshirt back on. Get the deadlift area ready and do 10x1 @ 135. Then 6x1 @ 185 and then singles and doubles until i get to the working set. Going way back down in weight, full stop before every rep, and concentrating on form has sorted me out. I' will update my log in a few days.
cheers,
m.a.d.

[madiaz]

November 2013

11/05/2013 weight 173lb
Squat 5x3 @ 245 lb
Overhead Press 5x3 @ 130 lb
Deadlift 5x1 @ 265 lb

11/07/2013 weight 175 lb
Squat 5x3 @ 250lb
Bench Press 5x3 @ 180 lb
Power Cleans 3x5 @ 145 lb

11/09/2013 weight 178 lb
Squat 5x3 @ 255 lb
Overhead Press 5x3 @ 135 lb
Deadlift 5x1 @ 275 lb

11/12/2013
Squat 5x3 @ 260lb
Bench Press 5x3 @ 185 lb
Deadlift 5x1 @ 280 lb

11/14/2013
Squat 5x3 @ 265lb
Overhead Press** 3x1, 2x2 @ 140 lb ** failed on rep 4 of set 1 and could only do 2 rep of set 2 and 3 ***
Power Cleans 3x5 @ 150 lb

11/16/2013 weight 183 lb
Squat 5x3 @ 270 lb
Bench Press 5x3 @ 190lb
Deadlift 5x1 @ 285 lb

11/23/2013
Squat 5x3 @ 275 lb
Overhead Press 5x3 @ 140 lb
Deadlift 5x1 @ 295 lb

11/26/2013 weight 185 lb
Squat 5x3 @ 280 lb
Bench Press 5x3 @ 195 lb
Deadlift 5x1 @ 300 lb

11/28/2013
Squat 5x3 @ 285 lb
Overhead Press 4x1, 2x2 @ 145 lb **** failed on rep 5 of first set and could only do 2 reps on set 3 and 4 ****
Power Cleans 3x5 @ 155 lb

11/30/2013 weight 185 lb
Squats 5x2 and 4x1 @ 290 lb *** failed on last rep of last set ***
Bench Press 5x2 and 4x1 @ 200 lb *** failed on last rep of last set**
Deadlift 4x1 @ 305 lb *** failed on lat rep**
//// failed on every single exercise today//// The difference now is i don't get depressed like when i started. I am accepting that these things happen when you are pushing it.


Summary of first quarter year
weight start @149 lb end @ 185 lb gain of 36 lb
Squat start @ 135lb end @ 285 lb gain of 150 lb
Overhead Press start @ 70 lb end @ 140 lb gain of 70 lb
Power Cleans start @ 95 lb end @ 155 lb gain of 60 lb
Bench Press start @ 155 lb end @ 195 lb gain of 40 lb
Deadlift start @ 185 lb end @ 300 lb gain of 115 lb

[carson]

Those are tremendous gains. I forgot to mention that I enjoyed those quotes you have in your first post. Much wisdom.