Rajeev's ramping

[rranjann]

Male, 41 yrs; 5' 7'', 63kg/139pounds, 12-18%bf;


Squat:88
DL:123
Press:66

current pains: Left knee (3-4 on 10), left ankle(1-2 on 10), right shoulder (3-4 on 10): these all flare on playing Table-Tennis
comment:felt easy today(2 missed workouts friday, monday --> may be 40+ only 2 days training is for me.. will watch and decide)

[carson]

Welcome. Male or female? Age, Height, and weight?

[rranjann]

had less sleep yesterday hopefully have full sleep today for the Friday workout.
Have been thinking of what other things i did on last workout that could have contributed to easy feeling:
1.was taking longer breaks (~5 minutes) between sets.
2.getting a hang(holding the breath almost till the end of concentric phase.. still some work needed) of Valsalva.

Note to self: log the warmup sets

[rranjann]

Thanks carson.
updated original post to reflect s/a/w/bf

[carson]

I smiled at your comment about various pains. Activity of any kind can cause pain. Activity that pushes your limits will always cause pain. But you adjust and then you go do it again. As you put stress on your muscles, rest, adjust you gain strength. Never let little aches and pains stop you. But follow the book. Rest is as important as doing the lifts. Do you have the books? Do you have access to a Starting Strength coach?

[rranjann]

Squat:101X5X3
44X5X2
66X5X1
88X3X1

Press:79X5X3
44X5X1
66X5X1

DL:141X5X1
88X5X1
110X5X1
132X4X1 (forgot to stop @2)

comment:had DOMS yesterday on the left outer quads(left leg is atrophied) lets see if get it again
Tried Knee sleeves for the first time(trying to get used to it before hit heavier loads)
Forgot to take breath for 2-3 reps in a few sets (need to remember it).
Workout lasted almost 1 hour.
Trying to reduce the grip width on both squat and press:
right shoulder had some pain after squat..will keep current distance(thumb-distance from knurls) and see if it continues.
press @ half-thumb-distance from knurls (have disproportionate forearm so bar is never resting but floating as Rip said in some video).. need to try and reduce to see how it goes after 3-4 workouts @ current distance ==> going slow on the increase
Also tried intentionally making the back more horizontal at the beginning of the squat ascent (not completely successful), have to also try making back more horizontal in squat descent

overall felt OK (not easy like last time)

[rranjann]

Thanks Carson,
Yes i have the starting strength book have also gone through Rip's video on the 3 lifts 5-6 times, have not searched for a SS coach yet

[rranjann]

converting weights from kg to pounds.My gym weight has no pound markings so will have to do conversion.
20KG =/= 45 pounds
last night woke up after 4 hrs felt very mild DOMS in upper-back (may be rounding in DL, have to watch), almost felt as if got stronger
Slept again 4-5 hours:back stiffness (too much sleep?), woke up hungary
Have to check scale next week (going a little dirty, clean was not producing the mass)
weights in kg for additions in next workout(s:46, p:36, dl:64)

[rranjann]

Squat:110X5X3
44X5X2
66X4X1
88X3X1
Press:84X5X3
44X5X1
57X4X1
71X3X1
DL:154X5X1
88X5X1
110X4X1
132X3X1
chin-ups: 1X5
comment: press was hard, in squat was having hard time keeping the weight from rolling up(need tighter back), DL:bar slightly away from shins
Got the valsalva almost right, got more horizontal back in squats.
Need to measure the total time more accurately, felt like 1.5 hrs
weights in kg for additions in next workout(s:50, p:38, dl:70)

[carson]

I think my comment about your DOMs may have sounded unkind. I didn't mean it that way. What I meant was as I began starting strength I had many pains. I could barely walk after many sessions. As you gain strength either we get used to the pains or they simply don't hurt as much. Either way, you should have fewer difficulties in that area as you go along because you will get stronger and stronger.

Keep up the good work.