Travis' SS Log

[burnsco]

nice squats! real good depth and speed there.

[Rezart Erindi]

Don't want to be a bugger here, but the Wichita Falls Novice Program has 3 sets with 5 reps across for the press. The only exercise which has 5 sets of 3 reps is the P.Clean. And also you should be pulling every 2nd day and chin/pull every 2nd day (alternate deadlift/row with chins/pullups). Just trying to help here. Btw your squats look very good, I'm at 265 right now, but I have noticed some problems with my depth, which I'm working on! Do you have any knee injury (I'm asking b/c of the knee wraps)?

[TSCollier]

@burnsco: Thanks for the feedback!

@Leonidas: You're right. I read it wrong. Damn it--and I was enjoying having more sets too. I think I'll work up to 135 triples, then I'll convert. Thanks for catching me on that.

I would love to Clean, but I need to find a better surface. And I'm moving to Cali in a couple of months, so I don't mind working on my DL more. I skipped chins yesterday b/c there is supposed to be an assist machine that I can use for more reps besides negs. But the other gym was closed.

I use wraps b/c I can rotate my knees outside of my feet--and it led to an LCL sprain recently. I also have some old ACL sprains (both knees) from 2004, and my right knee grinds pretty loud. No pain now, but I thought I'd better make the small investment.

Good luck on your depth. I'm still working on my body awareness too--it's hard without someone screaming next to you. Thanks for all the feedback so far--I really appreciate it.

[Rezart Erindi]

Hey man, how's training going? I haven't seen you update your log man. Hope everything's OK.

[TSCollier]

Good morning everyone. Hope y'all have a great start to this week.

I apologize for being out of posting for such a long time--I let life get in the way of my development. I've moved, finished another degree, and gotten rid of a lot of the baggage you seem to accumulate in life. But I'm back, and ready to get back under the iron.

I have learned some great things about myself though--I did my first 1RM Deadlift & Squat efforts back in August w/Charles Staley @ Bed and Barbell right before I moved to Cali. I never really knew what it felt like to grind out a set until I went for limit weights.

Enough talking. I'm back in the gym, and I'm doing the SS Novice program--with the BB Row substituted for Cleans so I can get my upper back rowing strength up.

Stats: 30yo (31 in March), 5'11'', 218lbs, unsure about bf--but definitely over 20%. I've lost my novice effect, so increases will be 5lb squat/dead & 2.5lb press/bench/row until my first reset.

Goals: By my 31st birthday in March, I will be able to Squat 315x5, Deadlift 405x5, Bench 185x5, and Press 135x5 at a bodyweight of 220BW.

First workout back--

Warmup:

1000m Row (5:10)--I'm dropping the dynamic warmup now because it takes too long (upwards of 15 minutes). I think I'll incorporate it for my down days.

Squat:

bar (45lbs) x 5
bar x 5
95 x 5
145 x 3
195 x 2
245 x 5
245 x 5
245 x 5
245 x 5

No typos, I did four sets. I wanted to prove it to myself, and it worked. No vid yet b/c my Flip cam crapped out on me--I'll start posting vids again when I get a replacement.

Bench:

bar x 5
bar x 5
65 x 5
90 x 3
120 x 2
135 x 5
135 x 5
135 x 5

Good and easy. Bar path changes when the work sets kick in--I have to fight to keep the bar up across the chest rather than lower towards the ribcage/nipple line.

Deadlift:

135 x 5
135 x 5
180 x 3
230 x 2
275 x 6

Pull OH up to 180, then hook for 230 & 275. The work set came off as three doubles--I would do two reps, breathe, two more, breathe, then the last two. My back has some pain now--I don't think I'm resetting my lower back correctly. I am belted (Elitefts 2-prong PL/4" belt I use for squatting), but am thinking about a smaller belt to help with holding my breath.

And that's it. Entire session took me just under two hours. But I'm not rushing. Next session lifts will be Squats @ 250, Press @ 95, and Row @ 135 (never done Rows in this style before, so that may change).

I've met some great friends online, and I will work to not abandoning y'all again. Thank you all in advance. Looking forward to growing under the iron reins.

[TSCollier]

Missed Tuesday's session due to an after work event--couldn't get to the gym beforehand. Made up for it on Thursday with 5 Squat work sets vs. the normal 3. And got vids today too! Location will get better as I figure out camera placement.

Warmup:

1000m Row (5:00 to complete, position 6); no dynamic warmup

Squat:

Bar x 5
Bar x 5
100lbs x 5
150lbs x 3
200lbs x 2
250lbs x 5 (http://vimeo.com/16784480)
250lbs x 5 (http://vimeo.com/16784802)
250lbs x 5 (http://vimeo.com/16784973)
250lbs x 5 (http://vimeo.com/16785202)
250lbs x 5 (http://vimeo.com/16785561)

Sets worked pretty good. I think I broke off some reps a little too high. Also, my knees are tracking back during the ascent. I think the hip drive is still first, but it looks like I'm moving back instead of up. I'll focus on that for my next session, cue knees on the way down & hip drive on the way up. I'll do 255x5x3 next workout.

Press:

Bar x 5
Bar x 5
50lbs x 5
65lbs x 3
80lbs x 2
95lbs x 5
95lbs x 5
95lbs x 5

Nothing significant to record. I'll do 100x5x3 next workout.

Barbell Row:

50lbs x 5
50lbs x 5
80lbs x 5
115lbs x 5
135lbs x 8
135lbs x 8
135lbs x 8

First time trying these, and they felt ok. Until I realized one of the 45lbs plates was off calibration--definitely not recorded as the true weight. Left side consistent felt lighter than right--I switched to the opposite position, and R felt lighter! So I will do 135x8x3 again with true weights.

[TSCollier]

Evening:

Getting back in the game is a little rough. Slight pain in R hip near the socket--looks like much more foam rolling in the near future. And I've got a chiro appointment next week w/Kelly Starrett--so I'll see what he has in store for me....

Weight: 223lbs (want to stay near 220, definitely can't go over 230 due to weight restrictions--and I need to lose some fat anyway)

Warmup:

25g protein, 8oz coconut water, caffeine/creatine combo pre-workout
1000m Row (4:58)

Squats:

Bar x 5
Bar x 5
100lbs x 5
150lbs x 3
205lbs x 2
255lbs x 5 (http://vimeo.com/16834268)
255lbs x 5 (http://vimeo.com/16834518)
255lbs x 5 (http://vimeo.com/16834811)

No extra sets today. Sets felt pretty good--knees are tracking better and depth is there. Back feels like it's rounding on the ascent. Still working on camera location, but getting better. And there is actually one use for the rear mirror--confirm back angle. I wonder if I'm looking too close b/c I don't think I'm chest up. Will squat 140x5x3 next session.

Bench:

Bar x 5
Bar x 5
65lbs x 5
90lbs x 3
120lbs x 2
137.5lbs x 5
137.5lbs x 5
137.5lbs x 6

NSTR. Everything felt really good. Must remember to keep my elbows from going near 90 degrees. Will bench 140x5x3 next session.

Deadlifts:

135lbs x 5
135lbs x 5
185lbs x 3
235lbs x 2
285lbs x 5
315lbs x 3

I finally figured out where my belt belongs! It was riding too low, so I couldn't get tight in the starting position. And I'm not buying a second belt, so I better get used to it. Now I let the belt ride high on my belly, but tilted down toward my lower back to keep the support. I'll keep working on it.

After the 285 set, I couldn't resist pulling 3 plates. I rested for about 8 minutes, and pulled all three on one breath! I haven't done a two deadlift week yet, so I'll keep the 10lb progressions. I'll DL 295x5x1 next workout, and try to hold off a second work set.

Post-Workout: 50g protein, 16oz coconut water, 1 pesto chicken sandwich. My protein counts have been under 1gm/lb, so tomorrow will need to be a 300g day!

Have a great Monday everyone!

[TSCollier]

Late posting for this session--another long week. I missed Tuesday's session for duty, so I pushed it back to Thursday and will get back into the groove tomorrow.

Weight:

227lbs. I'm near my 230 limit--I need to get back to 220. I'm thinking about a Tabata Front Squat + 10x10 KB swings on Friday, after I get my three workouts/week set. This will also mean I use Tuesday for light squats instead of a heavy session. I'll watch my weight next week and hit all three sessions before I start a fourth (especially w/my Thursday being Thanksgiving & no gym open in the area).

After the holiday season, I'll push more low-carb/Paleo (4 days/week w/<100g carbs). But trying it right now is torture for me--just keeping sugars low is challenge enough!

Warmup:

20g protein, 8oz coconut water, caffeine/creatine combo pre-workout
1000m Row (5:04), 10 KB Swings w/53lbs

Squat:

Bar x 5
Bar x 5
105 x 5
155 x 3
205 x 2
260lbs x 5
260lbs x 5
260lbs x 5
315lbs x Rack Position

Squats went off really good. R hip still tight/pain during the work sets. Need to increase my foam rolling, will use foam rolling during warm-up for a while. I'm racking 315 as motivation for my goal of hitting 315lbs x 5 by March 2011. No vids this time. Next session will be 265lbs x 5 x 3.

Press:

Bar x 5
Bar x 5
55 x 5
75 x 3
85 x 2
105lbs x 5
105lbs x 5
105lbs x 7

Presses went pretty good. Need to work on the shrug at the end of the reps. Slight L shoulder pain in from/rotator cuff area--will include shoulder dislocates during warm-up. Next session will be 107.5lbs x 5 x 3.

Barbell Row:

Bar x 5+
Bar x 5+
80 x 3+
115 x 3+
135lbs x 8
135lbs x 8
135lbs x 8

Not really counting the w/u sets. Work sets were a consistent weight--I didn't use the inaccurate weight again. I need to post a video of these to get a review--I think I'm using a little too much back. Or everything could line up better once I get heavy. Next session will be 140lbs x 8 x 3.

[TSCollier]

Weight:

226.4lbs. Still under my 230 limit, so I'm good.

Warmup:

20g protein, 12oz coconut water, caffeine/creatine combo pre-workout
1000m Row (4:57)

Squats:

Bar x 5
Bar x 5
105 x 5
155 x 3
215 x 2
265lbs x 5 (http://vimeo.com/17068768)
265lbs x 5 (http://vimeo.com/17069053)
265lbs x 5 (http://vimeo.com/17069432)

Went really good, and got some different camera angles. I'm feeling myself push from my toes instead of my heels, to the point where I lifted my L heel on a couple of reps in the last two worksets. I'll focus on the heels cue in my next heavy session. I'm thinking of using Tuesday as a Light Squat/recovery day, so my next session will be 212.5lbs x 5 x 2.

Bench:

Bar x 5
Bar x 5
70 x 5
95 x 3
125 x 2
140lbs x 5
140lbs x 5
140lbs x 6

Bench is ok--I'm finding myself bringing the bar lower on my chest the heavier it gets. I corrected for the next two worksets, but need to maintain the bar on the right touchpoint on my chest. Next session will be 142.5lbs x 5 x 2.

Deadlift:

140 x 5
140 x 5
195 x 3
250 x 2 (http://vimeo.com/17069539)
295lbs x 5 (http://vimeo.com/17069695)
315lbs x 5 (http://vimeo.com/17069893)

Ok, so I really underestimated what my deadlift start should be. Both work sets came off really good. Normal grip for the first three w/u sets, and hook grip for the rest. I haven't videotaped these in a while, so it's a little close for the 295x5 set. Appreciate any feedback y'all have--it looks like to me I'm still behind the weight (scapula behind the weight). 315 x 5 was a grinder, but that's probably because I had another workset close to it. I know I can do 315, but I don't know how much further than that I can go--my last max was in August w/ 374lbs x 1, followed by 330lbs x 2 the same session. Next session will be 305lbs x 5.