BB's log

[bondageboy]

Here we go. Complete newbie, 36 (just), 175cm (5'9"), been at it for a couple of weeks. Screwed a few things up but progressing OK at the moment. Last row is tomorrow's workout. Not 100% I will manage the press but having failed once at that weight I want to beat it.

I'm currently on the low end of obese. Not tracking macros, just eating anything protein-based that has the misfortune to cross my path, 30g whey protein + 5g creatine and will worry about cutting after I finish the linear progression.

Progress seems to be in line with what it should be. I could probably have started off at heavier weights if I'd been more organised on day 1 but hey. My last deadlift especially (19th) felt like a seriously heavy lift for me. I think I can keep adding 5kg to it for a while yet, but I think it's time to go to phase 2. The squat also took some serious pushing to get out the bottom of the last couple of reps, so I think 5kg jumps are about done there.

I'm not warming up much: I have a 1.5m walk to get to my gym, then I do a few stretches then get on with it. Probably needs to become more scientific but doing OK for now.

Workout	Squat	Press	Bench	Deadlift	Comments
6th June 2017 (sets x reps x kg) Phase 1: A Weight: 97.2kg	(some empty bar coaching) 1x5x21 2x5x41 1x5x51	(some empty bar coaching) 1x5x21 1x5x41		(some empty bar coaching) 1x5x61 1x5x71 1x5x81	Should have been better prepared, hence the odd sets. Press was heavy.
8th June 2017 B	2x5x21 1x5x41 3x5x56		(some empty bar coaching) 1x5x21 1x5x41 3x5x46	2x5x61 1x5x71 3x5x86	Realised after that deadlift should have been 1x5.
12th June 17 A	2x5x21 1x5x41 1x5x61	2x5x21 1x5x41 3x5x46 (failed 1st set)		2x5x61 1x5x76 1x5x91	Way too much weight on the press. I should have realised I wouldn't have managed 3x5x41 the first day.
14th June 17 B	2x5x21 1x5x46 3x5x66		2x5x21 1x5x41 1x5x51	2x5x61 1x5x86 1x5x96	Starting to get the hang of all this.
16th June 17 A Weight: 99.0	2x5x21 1x5x46 1x5x61 3x5x71	2x5x21 1x5x46 3x5x41		2x5x61 1x5x81 1x5x91 1x5x101	Four warmup sets. Managed press OK. One more set would have failed, I think. Keep forgetting to shrug at top
19th June 17 B	2x5x21 1x5x46 1x5x66 3x5x76		2x5x21 1x5x46 1x5x56	2x5x61 1x5x81 1x5x96 1x5x106	Squat and deadlift felt like I was shifting a lot of weight.
21st June 17 Phase 2: A	2x5x21 1x5x41 1x5x61 3x5x81	2x5x21 1x5x41 3x5x46		2x5x61 1x5x81 1x3x101 1x5x111	Start to reduce warmup reps on deadlift. Last 5kg jumps on squat and press, I think.

[carson]

Welcome. You mention coaching. Is that with the Starting Strength Coach in London? What do you weigh?

[bondageboy]

No, my gym offers basic coaching with membership - not full on personal training or anything, but enough to stop me from doing anything stupid/unsafe. Weights are in the left hand column (97.2 at start, up to 99 last Friday).

I will probably go and see Carl at some point once I have some weight established on the power cleans.

[bondageboy]

Managed the press OK, though last couple of reps were a bit of a grind. Lifting three sets when nine days ago I couldn't lift one feels good tough. Squats were actually easier than last time, so we'll keep going with 5kg jumps for now. Deadlift is starting to challenge my grip a bit.

First attempt at power cleans next time.

[bondageboy]

Today:

Squat
2x5x21
1x5x51
1x5x76
3x5x86

Bench
2x5x21
1x5x41
1x5x51
3x5x61

Power clean
many x 21
5x31
5x41
5x46
3x5x51

I found the power cleans difficult. I'm not used to using explosive strength in that way and my technique was I think really poor. I feel like I was physically wrestling the bar around near the top of its movement and that's not a good plan. My arms don't like flexing in that way, but they can do it. I really haven't gotten the hang of getting the bar moving freely and catching it on my shoulders.

Squat was comfortable, had to push a bit on the last rep, but I can stick a few more 5kg jumps, I think. Bench was OK; last couple of reps required pushing. I think I might be able to handle another 5kg jump on the bench but I'm going to be be sensible and go to 2.5kg increase for the next one.

[bondageboy]

Squat
2x5x21
1x5x51
1x5x81
1x5x91

Press
2x5x21
1x5x31
1x5x43.5
3x5x48.5
(failed very last rep)

Deadlift
2x5x61
1x5x86
1x3x106
1x5x116

Failing the press was annoying; if I'd waited another minute or two before starting the last set I think I'd have made it. I'll start doing chins next time and see what that does.

Grip is definitely becoming an issue on deadlift.

[Igor]

Bench
2x5x21
1x5x41
1x5x51
3x5x61

Press
2x5x21
1x5x36
1x5x53.5
3x5x63.5
(failed very last rep)

You press more than you bench press!? That is interesting... I assume you use kilograms, right?

Also I'd suggest you to lower the no of reps in your last warm up sets to 2-3. That will prevent eventual fatigue build-up and focus 100% of the energy on your working sets. It's all in the book. Coach Andy Baker has recenly posted a vid on warming up properly, although the examples provided were more in the context of an intermediate lifter but still a very good piece of information.



PS.

Grip is definitely becoming an issue on deadlift.

Still using a double overhand grip, right?

[bondageboy]

You press more than you bench press!?

No, I'm just a muppet who can't copy out the right set of figures. Edited. Yes, all kg.

Warmups - yes, I've started to do that on the deadlift - drop to 2-3 on the last set - but I didn't feel up till now it was causing a problem on the other lifts. I think the main culprit was not resting long enough between sets but you're right, dropping reps on the last warmup won't hurt.

Still using a double overhand grip, right?

Yes. I'm on the verge of needing to do some of my work set mixed but I'm trying to stick to overhand for as long as I can.

[Igor]

Yeah around 110-130 it's hard to use double overhand grip on DL. I hope chalk is allowed in your gym and you take full advantage of it .
If you have concerns about the mixed grip then use a hook grip. And if you ever plan on using it on your deads then implement it as soon as possible. IMO it's easier to bear the initial pain when the weights are still relatively light.

[bondageboy]

That makes sense. Thanks!