Strength In Fractions

[LESSONS]

Back on the wagon again...

Tried doing the SS workouts 2.5 years ago but I know now I wasn't doing the program.

Going to try to do the program this time.

Stats:
Age: 34
Height: 5' 11.5"
Weight: 198.2

Where I left off 2 yrs. ago:
Squat: 185x5x3
Bench: 120x5x3
Press: 75x5x3
Dead: 175x5x1
no power cleans, was doing Pendlay Rows @ 115x5x3

Got a 300 lb weight set from Dicks at the beginning of the year. Was a present. Have been using it in the basement the last two weeks. Need better equipment in the basement.

Started at:
Squat: 95x5x3
Bench: 95x5x3
Press: 65x5x3
Dead: 135x5x1
Power Cleans: Not quite sure yet, still working on form. Tried 95, but was too much for a set of 5.

Currently at:
Squat: 115x5x3
Bench: 115x5x3
Press: 80x5x3
Dead: 135x5x1 (have only done one dead workout)
Power Cleans: Unknown
Chins: BW 4/3/2

Short-term Goals:
Squat: 200x5x3
Bench: 135x5x3
Press: 135x5x3
Dead: 250x5x1
PC: 135x5x3

Long-term Goals:
Improve explosive power that will cross over into sports.
Learn the Olympic lifts.
Increase flexibility/ROM

History:
Was a competitive swimmer from age 7 to age 18. I only wish that I would've known what I know now about the benefits of weightlifting. I think it would've directly translated into better times and the state-record I would've loved to break. Nonetheless, our coach was much more interested in endurance than strength. After H.S. I stopped exercising for the most part and it has been that way ever since with spurts of exercise here and there, but nothing too consistent. I do know that for the few months where I was lifting 2 1/2 years ago, I never felt better. So, that, and the fact that I now have a place to work out, I'm back at it.

Nutrition:
I've been an ovo-lacto vegetarian for over 15 years now. I don't have any plans to stop that. Getting the necessary protein each day means that I need to drink 3 to 4 double-scoop shakes of whey protein each day as part of the program.

Equipment:
300 lb Oly weight set from Dick's (will serve it's purposes for now)
Too skinny weight bench (doing squats and presses on this thing sucks)

Equipment Plans:
* While I'd love to get a power rack, I'm having to face the facts that 1) I prob. can't afford it right now, and 2) I plan to move in the next year. That said, I've thought about buying squat stands, but it seems like money that could go to a power rack eventually, so I think I'm going to build some Pillars of Poverty style stands and use sawhorses for now.
* When I can afford it, I plan to get these things: weightlifting shoes and belt, some bumpers.
* And I'm contemplating building a platform since it's fairly inexpensive and will protect the basement floor.



Monday's Workout:
Squat: 115x5x3
Bench: 115x5x3
Back-extensions: BWx10x5
Chins: BW 4/3/2

I've been following the exercise schedule in the Onus Wunsler at the back of SS, but probably need to switch to the more novice to get in more dead and PC work.

Opinions welcome!

[LESSONS]

19/Jan/11 #5 Workout A

3 min Band Row
16 BW Sit ups on swiss ball

Squat: 125x5x3
Press: 80x5x3
DL: 145x5x1

Worked on press form and it helps get more weight in the air. Hit the rafter with the weight once which sucks. Other than that, felt good.

Diet:
2 scoop water shake w/ instant coffee and ice
cup of coffee
2 scoop water shake
Potbelly's veggie sandwich & 1/2 a giant pickle
2 scoop water shake
stirfry w/ tofu, veggies, and 3 grain "rice"
2 scoop water shake w/ peanut butter

[LESSONS]

21/Jan/11 #6 Workout B

3 min. Sumo Deadlift high pull with 20# bar (stole this from the Crossfit FAQ as a replacement for rowing)
20 BW situps on swiss ball

Squat:
45x5x2
70x5
90x5
115x2
135x5x3

Bench:
45x5x2
65x5x2
85x3
125x5x3 PR

Power Clean:
45x5x2
55x5
60x3
70x2
75x5x3

24/Jan/11 #7 Workout A

5 min. Sumo DL High Pull w/ 20# bar

Squat:
45x5x2
70x5
95x3
120x2
145x5x3

Press
45x5x2
55x5
65x3
75x2
85x5x3 PR

Dead Lift:
95x5x2
110x5
125x3
140x2
155x5

15 BW Sit-ups on bench

Press is getting pretty hard.

Worked out this morning because have to travel tonight. Also not sure what to do about possibly missing a workout on Wednesday. Going to check the book. Friday's workout was great. Really starting to get the Power Cleans down and got a great workout from them. Was chomping at the bit to work out again all weekend, but made sure to rest up. Bough Practical Programming on Saturday and read through most of it by last night.

Been sticking with 4 shakes a day, and invented a great mix by adding some diet root beer to a vanilla shake made with milk. Tastes like a root beer float! Also like peanut butter shakes and even tried one where I put in a bit of pumpkin butter...was pretty good!

Kind of concerned about traveling since I won't be able to take my protein powder with me. Plan on trying to buy some when I arrive, and also got some protein bars for the day time when I'll be in the office. Better than nothing.

Oh! And I built some squat stands, pillars of poverty style, and they work great. I built them last Thursday night. Cost less than $50. I built them with a 54" holding spot and a 36" holding spot for bench. The bench level is so much better than the skinny bench supports that I was using. Makes loading up the bar so much easier, and you can actually see where you're putting your hands when you're taking your grip. So far, so good.

[LESSONS]

Repeated the last workout this last Saturday since I wasn't able to workout while out of town.

29/Jan/11 #8 Workout A

5 min. Sumo DL High Pull w/ 20# bar

Squat:
45x5x2
70x5
95x3
120x2
145x5x3

Press
45x5x2
55x5
65x3
75x2
85x5x3 PR

Dead Lift:
95x5x2
110x5
125x3
140x2
155x5

[LESSONS]

31/Jan/11 Workout B #9

3 min. Sumo Deadlift High Pull w/ 20# bar
15 Bodyweight situps on swiss ball

Squat:
45x5x2
75x5
105x3
125x2
155x5x3

Bench:
45x5x2
65x5
90x3
110x2
130x5x3 PR

Power Clean:
45x5x2
50x4
60x3
70x2
95x3x5

Bench Dips: 3x10 BW
Chin-Ups: 2,2,2

[LESSONS]

2/Feb/11 Workout A #10

2 min. Sumo Deadlift High Pull w/ 20# bar

Squat:
45x5x2
75x5
115x5
135x3
165x5x3

Press
45x5x2
55x5
65x3
75x2
90x5x3 PR

Dead Lift:
95x5x2
115x5
135x3
155x2
175x5

Bench Dips: BWx20x4


4/Feb/11 Workout B #11

3 min. Sumo Deadlift High Pull w/ 20# bar

Squat:
45x5x2
80x5
110x3
145x2
175x5x3

Bench:
45x5x2
70x5
95x4
115x2
135x5,4,5 (My spotter touched on the way up on my last attempt in the 2nd set. Kinda pissed since this was one of my short-term goals.)

Power Clean:
45x5x2
60x5
75x3
85x2
100x3x5

Bench Dips: BWx20x4

Few questions:
* Are the bench dips good? Sets, reps? I added them to help for pressing (bench & overhead.)
* Been having trouble sleeping. Wake up quite often and just keep turning and turning. Legs are achy and get really hungry. Diet has been pretty good sticking with the 4 shakes a day as described earlier. Don't know how many calories I'm consuming, but it hasn't seemed to matter in regards to the restlessness.
* Should I stay at 135 for the next bench workout since I didn't do all 15 reps?

[unsorted]

I'm not really qualified to answer your questions, but I figured I'd reply and say hi since no one else did. Maybe some of the vets will reply.

First of all, welcome back.
1. I feel like bench dips don't really do anything. The same way air squats or (the horror!) crunches don't. I would say do regular dips, but you probably don't have a dip stand at home. Maybe a new construction project?
2. Go up on bench next time.
3. No idea about the sleeping thing, but you should eat more. Like, this is probably like 2000 calories, when a lot of guys on this forum suggest eating 5000+:

2 scoop water shake w/ instant coffee and ice
cup of coffee
2 scoop water shake
Potbelly's veggie sandwich & 1/2 a giant pickle
2 scoop water shake
stirfry w/ tofu, veggies, and 3 grain "rice"
2 scoop water shake w/ peanut butter

In the very least, eat more peanut butter. Peanut butter is calorically dense.

Maybe try counting your calories and post it next time?

Anyway, best of luck and congrats on hitting a full plate on bench.