John's training log

[Gottatri2lift]

2/16 workout

Squat 370x3x5 (felt good)
OHP 165x3x5 (can't wait to get back to 172) Felt easy until set 3 rep 4
Back Ext. 4x15 (fuck these suck!)

Gonna post a video regarding my back extension machine - it is odd.

Shifted to the advanced novice program, and think I will get my goal of 405x3x5 squats easily on it. the 500 DL is up in the air though a 450 through linear progression would be great too.

[Gottatri2lift]

SIDE NOTE:

My buddy who has been doing SS for a little over 2 weeks, albeit the calorie consumption is lower then he should, had to buy new underwear b/c his legs are too big. He has gone from unable to squat to 175. He went from 135 DL to 245 easily and 195 Bench and 100 OHP.
He is 5'10" 170 and has got to 180 and 1/4 gal a day. I keep ribbing him about the food - hopefully he learns quickly.

[Gottatri2lift]

2/18 workout.

FUCK CLEANS!! Form is a the devil in lifting.

Light squat day: 295x3x5
Bench: 266x3x5
PC: did hang cleans to get the second pull down. started with just a 20 # bar and moved up to 115. probably 7 sets of 3.

Shifting to an advanced novice program to finish out my linear progression. Starting Tuesday adding the pullups and chinups.

[Gottatri2lift]

2/20 workout

Hvy Squat day: 375x3x5
Press: 170x3x5,5,6 (lost count)
Back extensions: 4x10 bw (1st time)
Situps: 4x20,20,20,15,5 bw+25#

Squats felt light. Knees slide forward slightly and could feel it on Sunday. Going to stay with 375 this upcoming workout to ensure form is good.
Press felt good and light. Using the stretch reflex ab technique and a belt really helps. Can't wait to get up to 185.
Back extensions were good and easy. I think the key is not speeding through the sets and using momentum.
Situps were pain, but good. Abs were cramping by the third set. Just using an 'ab bench' It has a place for your legs to hook over and into and has a slight decline.

[Gottatri2lift]

2/24 workout day!!! I cannot wait for work to be over with. I had work from 15-23 yesterday and shifted my workout to Wed instead of Tue and that one day has made me cranky and antsy.

[TartanEagle]

I just read through your log. You are one strong squid! (I was a jarhead) Nice work. By the way, I live about an hour down I-95 from you. When is the strongman competition? That would be fun to watch.

[Gottatri2lift]

TartanEagle - Strongman is on April 24th I believe. Mohegan Sun.com for precise date. The cost is around 30 or 40 bucks b/c of convience charges.

Do you do Oly lifting? THere is a guy by New Haven (CT olympic lifting.com or something like that) who teaches named Gary, good guy. $90 for ~1.5 hours though it usually goes longer. I did it twice to feel out form, and he was very good.

Shooting for the 200/300/300/400/500 club, but my PC SUCKS DICK. Also in April I gotta cut a little and do more metcon b/c of PRT.

I thought once a jarhead always a jarhead?

[Gottatri2lift]

2/24 workout!! Thank the Lord. Had a tension headache running down my neck but I couldn't wait any longer w/o going crazy

Squat
45x1x5
145x1x5
215x1x3
275x1x2
375x3x5 (felt good) redid it b/c on Sunday my knees hurt a bit

Bench
45x1x5
95x1x5
135x1x3
185x1x2
268x3x5

GHR
3x10 wheh!

Chinups
3x10,10,3 (major tension headache finally caught up, thought I was going to pass out on the way home)

GOOD DAY except for the headache interference.

[Gottatri2lift]

2/26 workout -

Light squat - I got remember just b/c it is light squat day doesn't mean to focus!
45x1x5
145x1x5
205x1x3
225x1x2
300x3x5

OHP
45x1x5
95x1x5
105x1x3
115x1x2
175x3x5 PR

DL
135x1x5 (gotta move up in weight - this is so light that I don't need forum to pick itu up) Anyone else like this?
225x1x5
275x1x3
315x1x2
410x1x5 PR

[Gottatri2lift]

2/28 workout

Hvy Squat
45x1x5
145x1x5
205x1x3
225x1x2
380x3x5 -felt good doing them, after getting home and showering my knees began to hurt. Mostly if the knee angle is acute. Luckily I took a video so I am going to disect this problem. Besides weight increasing I have begun using knee sleeves, so.... Wednesday I will try without and see what happens.

Bench
45x1x5
95x1x5
135x1x3
185x1x2
270x3x5 the last rep of the last set was a grind. Ever so slowly it went up, wheh!

Back extension
1x10 bw only
3x10 bw +5 pounds
Felt painfully good. I put my hands behind my head and the weight behind my head

Pullups

3x6,6,5 with 25#. Alternating weeks with weight and without and reps from 5-7 to 10 across.