FacePalm's Log

[FacePalm]

I'm about 2 weeks back into lifting, and 4 workouts "into the program".

A little background, I'm a 42 year old male, I lifted a little in high school, I've had a few injuries, I'm into hiking, skiing, mountain & dirt bikes, beer, BBQ, etc.

I hurt myself skiing in the park back in March... I got x-rays and they said no acute injury but degenerative disc disease. I hurt myself back in ~1996 about the same spot (it was a little worse the first time).

I started a thread in the training forum and figured I'd start a training log here and hopefully get some good advice.

[FacePalm]

10/26/16: body weight 240.0#

Squat: 135# x 5, 225 x 5, 250 x 5 x 3
Press: 115 x 5, 125 x 5 x 3
Dead lift: 135 x 5, 225 x 5, 255 x 5 x 2 (I started using the SS app this workout & it only has room for one work set on the dead lift, otherwise I'd have done 3)

[FacePalm]

10/28/16: BW 239.2#, workout time from 3:27pm - 5:11pm

Squat: 45 x 5, 135 x 5, 225 x 3, 260 x 5 x 3 ----squat was a grind - think I'll move up 5# next workout
Bench: 45 x 5, 145 x 5, 195 x 5 x 3
Power clean: 30 x 5, 125 x 2, 140 x 3 x 5 (I'd have done 3 reps of 5 if not for the app)

[FacePalm]

10/31/16: BW 240.1

Squat: 45 x 5, 135 x 5, 185 x 5, 225 x 3, 265 x 5 x 3
Press: 45 x 5, 115 x 5, 130 x 6 (oops), 130 x 5 x 2 (((the app seemed to be acting up on this one - I'm new to it but IIRC, press is supposed to be 5 sets of 3 - I took a screen shot to post in the app forum)))
Dead Lift: 135 x 5, 225 x 5, 270 x 5

I took a few videos, I'll try to post them next.

[FacePalm]

Squat work set 2 from the front:



Squat work set 3 from the side:




Deadlift from the side:

[thirdstation]

Deadlift from the side:

Maybe it's a trick of the camera but, it looks like your shins are about 5 inches away from the bar when you set up. Read this:

Deadlift starting Position Critique

Perfect deadlifts await.

[FacePalm]

Maybe it's a trick of the camera but, it looks like your shins are about 5 inches away from the bar when you set up. Read this:

Deadlift starting Position Critique

Perfect deadlifts await.

Thanks! I remember reading this back in 2014 but I haven't made it to the deadlifts in the videos or books yet. I'll brush up on that for next time.

[FacePalm]

11/2/2016: 242.0 body weight, 5:45pm - 7:33pm

Since I'm still new to this I decided to stop the power cleans and do dead lifts each workout at least for a while.

Squat: 0 x 5, 45 x 5, 135 x 5, 185 x 5, 225 x 3, 270 x 5 x 3
Bench: 45 x 5, 135 x 5, 185 x 1, 200 x 4 x 2, 200 x 3
Deadlift: 135 x 5, 225 x 5, 280 x 5


As you can see I failed on the bench. I also thought I was going to fail on the 2nd rep on my third work set of squats. I wonder if I started at too high of a weight, if I should back down and build up slower since I've just started.

[FacePalm]

11/4/2016: BW 241.6, 5:15 - 6:45pm

Squat: 0 x 5, 45 x 5, 135 x 5, 225 x 3, 275 x 5, 275 x 4, 275 x 5
Press: 45 x 5, 115 x 5, 135 x 5 x 3
Deadlift: 135 x 5, 225 x 5, 290 x 5

**my belt dug into my left ribcage, just behind the left side. I loosened & re-positioned the belt before the 2nd work set but it dug in bad enough for me to pause (form failed, weights shifted & slid) to take it off after the third rep...I failed to get the 5th rep on the 2nd set but I was able to do all 5 on the 3rd work set.

My glutes and hamstrings were twitching pretty hard on the last 2 reps.

My rib hurt enough to wonder how the rest of the workout would go. My press was a grinder, I was happy to get all of them up. Then when I got to the deadlift warm ups I really wondered how smart it'd be to try to pull. I did it with no problems. I need to find another belt, one that's 3" all the way around.

Squat set 1
Squat set 2
Squat set 3

Deadlift

[FacePalm]

11/7/2016 - Monday - BW: 242.2 #, 5:31 - 7:03 pm

Squat: 45x5, 135x5, 225x4, 275x5x3 - This was easier, last workout I had a slight issue and wanted to make sure I got it 100%. My right knee hurt a little, I'll post a video in a minute - it's uploading now.

Bench: 45x10 (trying to make sure I'm warmed up & ready to go), 135x5, 155x3, 195x5x3, 200x5 just to see----last bench workout I failed when I upped it to 200.

Deadlift: 135x5, 225x5, 300x5 - grip is becoming difficult. I tore a callous off ~10 days ago & it's already healed.

New belt today (the red one) - I liked it


New fractional weights too - I've had the painted ones for ~3 weeks now, I'll keep them outside where I do the press.



Squat set 2

Deadlift