Jugrock's log

[Jugrock]

This is a continuation of my novice log http://startingstrength.com/resource...ad.php?t=46659

Current stats:41 yrs old, 6'0", 185, up from 155 a year ago. Started SL Nov 2013, quickly found SS and did my best version of the novice LP. My biggest problems were a) a lack of consistency due to work and life crap, b) poor sleep, and c) an unwillingness to eat even more. After looking at my progress recently, I noticed I hadn't made progress more than once a week in any lift for several weeks, so even though the weights are light, I've switched to a 4-day TM. Four day because shorter sessions are easier to work into my schedule, so hopefully I miss fewer. I have a fully outfitted garage gym now, so that helps too.

End of LP 3x5 RM:
Squats: 250 (260 but they were high)
BP 150
Press 100
DL 300 (5rm)
PC n/a

Weekly pattern will be (from PPST3, but days are switched)
Mon: VD squats, light pulls, back assistance (chins, etc.)
Tues: VD BP/Press, light press/BP, chest assistance (dips, CGBP, etc)
Thurs: ID squats, DL, back work (dumbell rows, etc)
Fri: ID BP/Press, arm work (cable tri extensions, curls, etc.)

[Jugrock]

Oct 20 Mon
Squat: 225x5x5
PC: 115x3x5 These were horrible form but I'm committed to them now. They all went from the floor to a rack position, so I guess they count.
Snatch: 85x5x3 I do better with these, but they're bad too.

Tues Oct 21
BP Volume day 135x5x5
No time to get any assistance exercises

Thurs Oct 23
Squat & DL Intensity day
Sq: 250x5
DL:300x5 (135x5, 225x3, 275x2 wu, all double overhand)
Chins 5 sets of 4

Fri Oct 24
BP ID 45x5x3, 75x5, 105x3, 135x2, 155x4,3
Tried to jump 5 lbs from last week's weight before I was supposed to. Almost got it.

Press wu, 85x5x3
BB curls 65x10x3

Sat Oct 25
Built a cable pull down station on the powerrack with a spare pulley and some high quality rope. Perfect for triceps extensions, would work for lat pd with a longer handle.

Built dip bars for the rack by drilling 1" holes in two 2x4s. They slide onto the safeties, so they're adjustable height.

Mon Oct 27
Squats 230x5x5 got easier as they went. Thought about a 6th set.
PSnatch 95x5x3 Much better.
Chins 20, in sets of 4 or 3

[Jugrock]

Oct 28 Wed BP Volume Day

BP 45x5x2, 75x5, 105x3, 125x2, 140x5x5
Press 65x5, 75x3, 85x5, 90x5, 95x5

[Jugrock]

Oct 30 Squat ID

Sq: 45x5x2, 95x5, 135x3, 185x2, 225x1, 240x1, 255x5. Felt appropriately tough but doable. Last rep was better than first 4 wrt form, and felt better too.

DL:135x5, 225x3, 265x2, 285x1, 305x3, 1, 1. Damn. Form didn't feel good at all, and these were tougher than they should have been. I need to figure this out. PC and PS don't seem to be enough stress to improve these.

[Jugrock]

Oct 31 Bench ID

BP 45x5x2, 75x5, 95x3, 115x2, 135x1, 155x5. Fairly easy this time.

Press 65x3, 85x2, 100x5, 105x4. 100 felt so easy I wanted more. Hit my nose on 3rd rep of 105 and it killed momentum, but I got it up. I think I would've gotten the 5th rep if that hadn't happened. Not bad for a secondary exercise.

BB Curls for fun 45x10, 60x10, 55x10x2

[Jugrock]

Nov 3
BW 185.3

On the road, but thankfully my hotel had a deal with the nearby Y. Only $6 for a day pass. Today was supposed to be squat VD, but I'd rather miss a squat day than an upper body day at this point, so I did press VD.

Press 45x5x2, 65x5, 75x3, 85x2, 90x5x5
Very easy, probably should have done 95.

BP 45x5, 95x3, 115x2, 135x5x3
Also very easy. Haven't figured out the secondary lifts yet on this 4d TM.

DB curls 25x10x3

[Jugrock]

Nov 5
Squat VD
SQ 45x5x2, 95x5, 135x3, 185x2, 225x1, 240x5X5

DL warmed up to 275 but ran out of time.

Nov 6 Press ID
Press 45x10, 65x5, 85x3, 95x2, 105x5,4

BP 45x5, 75x5, 105x3, 135x2, 145x1, 160x3, 155x2

[Jugrock]

Nov 7
Squat ID

Sq: 45x5x2, 95x5, 135x3, 185x2, 225x2, 245x1, 260x5. Checked video, depth seemed good. PR

DL: 135x5, 185x5, 225x3, 265x2, 295x5, 305x5 PR, 315x1 for fun

Chins 4,4,4,4,3,2,1,1,1

Great workout

[Jugrock]

Nov 10
BP VD

BP 145x5x5
Press 95x5x3
Dips 2x10, assisted

[Jugrock]

Nov 11
Squat VD

Sq: 245x5x5 These were tough. Video showed questionable depth on 3-4 reps and some knee slide but otherwise seemed good. May need to try tubow, and I may not be able to continue 5 lb linear increases on VD.

PC: 125x3x3 Ran out of time for last two sets.

Pullups: About 25.

I took a Crossfit 101 class at night so I can do partner wods with my wife on Saturdays. I'm staying with TM for all strength work, but could use some conditioning.