Rich's training log

[rt2726]

Here are my current stat's:

Age: 46
Sex: Male
Height: 5'11"
Weight: 180 lb (approximately 25% BF)
Wrist: 6-3/4" diameter
Status: Novice
Goals: Improve overall strength and increase lean mass

I have been a desk jockey for 25 years and really only bothered to lift anything heavier than a pencil about 4 or 5 years ago. My training wasn't very structured and I took several months off so I'm basically starting from ground zero. I really have no background in sports or exercise physiology but I do have SS 3rd edition, the DVD, this forum and a strong desire to improve.

I'll be posting here three times per week -with links to videos. My first post in the technique forum is here and contains two videos. I plan on adding a 3rd video and updating this log tonight.

Thanks for reading!

[carson]

Welcome.

[rt2726]

I added another video to my squat form check thread.

Last night was phase 1 - workout B. Squat, Bench and Dead. I stayed pretty light to work on form. I've got my work cut out for me but I think I'm making some progress.

I may start a separate bench press form check thread next. I took some video last night but haven't had a chance to put it up yet.

[rt2726]

Today was still pretty light but nevertheless a challenge for an aspiring novice.

SQ
45 x 2 x 5
65 x 1 x 5
80 x 1 x 3
95 x 1 x 2
115 x 3 x 5
135 x 1 x 5 (bonus round just to feel a little more weight on the bar)

PR
45 x 2 x 5
55 x 1 x 5
65 x 1 x 3
75 x 3 x 5

DL
135 x 1 x 5
155 x 1 x 3
170 x 1 x 2
195 x 1 x 5

edit: I guess I won't be posting any videos of today's workout. I accidentally deleted all of the videos on my camera. I only meant to clear the old ones from the app. Poof! They were gone faster than I could blink. Oh well, still working on locking in my head position. I tried the tennis ball and i think I need something a little larger in diameter and a bit softer. I could barely keep it under my chin long enough to unrack the bar! I'll have to look around for something about the size of a softball or so.

[rt2726]

6/29/2015

SQ:
45 x 2 x 5
65 x 1 x 5
85 x 1 x 3
105 x 1 x 2
125 x 3 x 5

BP:
45 x 2 x 5
60 x 1 x 5
75 x 1 x 3
90 x 1 x 2
105 x 3 x 5

DL:
135 x 1 x 5
155 x 1 x 3
185 x 1 x 2
205 x 5 x 1*

*I tried a lifting belt for the first time and ended up doing singles on the deadlift because I was still experimenting belt placement and breathing technique. I also added the belt to my working set of squats and noticed that I wasn't getting as deep so I'll need to work on that.

[rt2726]

Even though my weights are still light, I'm working on breaking in my new lifting belt and more importantly learning how to use it properly. I got better depth in my squats and taking a breath before deadlifts is a little easier.

SQ:
45 x 2 x 5
65 x 1 x 5
85 x 1 x 5
105 x 1 x 5
135 x 3 x 5

PR:
45 x 2 x 5
50 x 1 x 5
55 x 1 x 5
65 x 1 x 3
80 x 3 x 5 (missed the last two on last set)

*DL:
135 x 1 x 5
155 x 1 x 3
175 x 1 x 2
185 x 1 x 5

*I dropped a little off my deadlift this time to work on form.

[cjacks9]

You look to be progressing pretty well Rich. Keep it up.

[rt2726]

SQ:
45 x 2 x 5
65 x 1 x 5
85 x 1 x 5
105 x 1 x 5
135 x 3 x 5

BP:
45 x 2 x 5
65 x 1 x 5
85 x 1 x 3
105 x 3 x 5

*DL:
135 x 1 x 5

*Just testing the water after 2 weeks off due to a back injury. I am going to re-read the chapter on DL and work on getting my back extension right so I can avoid anymore setbacks.

I used the same weights I left off with on the other two exercises and will start adding more weight this week.

[rt2726]

Notes:

• Squats felt good -probably could have gone up 10 rather than 5
• Shoes off for deads -easing back into them focusing on back extension
• Still getting used to lifting belt on squats and deads. I probably don't need it at these weights but I want to break it in and work on the V.M.

SQ
45 x 2 x 5
70 x 1 x 5
95 x 1 x 5
120 x 1 x 3
145 x 3 x 5
150 x 1 x 3 (extra set just to get a feel for next work weight and build confidence for Monday morning)

BP
45 x 2 x 5
60 x 1 x 5
75 x 1 x 3
90 x 1 x 2
110 x 3 x 5

DL
135 x 3 x 5

[rt2726]

Tuesday (early) morning workout

SQ:
45 x 2 x 5
70 x 1 x 5
95 x 1 x 3
120 x 1 x 2
150 x 3 x 5
160 x 1 x 3 (testing the water for jumping up by ten pounds next time -I'd like to get to two plates by fall)

PR:
45 x 2 x 5
55 x 1 x 5
65 x 1 x 3
75 x 1 x 2
80 x 3 x 5 (missed 5th rep on last set)

DL:
135 x 1 x 5
155 x 1 x 5

I felt pretty good today. Missed one rep on my last set of presses. Squats felt good. Still being careful with the dead lifts. I read about pulling the shoulder blades toward the hips last night so I tried that today. It seemed to help.