nabbler's log

[nabbler]

Since I just started a physical training log I thought I'd copy it here.

I'm 32. Like many newcomers to SS, I was disproportionally strong in bench and had never done squats. Around May '10 I started SS at 5'10" 155lb, with working squats at 115 I think (I can't remember the other numbers). Currently, I'm around 179lbs.

My goal for 2010 is 250/350/450. Edit: Ha! make that 140/225/330/360.

[nabbler]

Wed Sept 8

Press:
5x45, 5x65, 5x95
5x120
5x120
5x120

Squat (L):
5x45, 5x135, 5x185, 5x225
5x245
5x245
5x245

Some wheelbarrow shrugs (180, 270, 360, 410) and static holds with 315 (to practice hook grip).
Incline press machine (6x230, 6x230).
---
Press felt really strong. I've been working on my bench a lot more despite a left bicep pain that doesn't seem to go away. (I've been benching first before squat.) Probably need to work on getting under the bar faster.

Squats: made a mistake skipping the usual 5x95 warmup set. On the 5x135 set I felt a little twinge in my left hamstring near the knee. Felt it again on 185 and 225. Continued with the work sets anyway but was very conscious of knees out. Really worked on powering through the reps fast to work on speed.


Fri Sept 10

Squat:
5x45, 5x95, 5x135, 5x185, 5x225, 5x245
5x280
5x280
5x280

Deadlift:
3x45, 3x95, 5x135, 2x185, 2x225, 2x275, 1x315, 1x315
5x345
---
My Inzer forever belt arrived! Spent some time breaking it in. I was worried that medium would be too big but it's perfect at the 5th pin. Squats felt so strong with the belt. It was noted my first work set was sneaking around parallel so made sure to "dip" a little on 2nd and final sets.

Oops. So excited to squat with the new belt I forgot to bench first. Too sore after the squats.

Video'ed last two DL sets. Still not getting good lumbar extension, though a little better than my form-check. And hips are still rising first. Going to reset somewhat for Monday to work on form. Bright side: shrugs and static holds on my past two Wed's seems to be working. Hook grip was super solid.

[nabbler]

Tue Sept 14

Bench:
5x45, 5x95, 5x135, 5x185
3x215
3x205

Squat:
5x45, 5x95, 5x135, 5x185, 5x225
5x285
5x285
5x285

DL:
5x135, 3x185, 2x225, 2x285, 1x315
5x350
1x315

Press:
5x45, 5x95
2x125
3x115
---
Missed Mon due to all-nighter. Bench was a disaster. Even warmup was heavy. Last bench was a successful 210. Was not in groove at all; even had bar path ride high on rep 1 of set 2. The thing is: my bicep was pain-free for a change (maybe due to extra day of rest.) Weird.

Squat was fine though I'll have to remember to wear the belt on my last warmup set too. First workset the feeling of the belt surprised me and I was fighting a slight forward tilt. Otherwise, ok

A few changes on DL after some more reading. Ever so slightly wider stance. Started pressing my knees outward a bit and pulling up slightly on the bar. I've also started doing the superman thing in SS. It all seems to be helping with rigid extension.

Don't know what I was thinking with trying press at the end. I even loaded the wrong weight.

[nabbler]

Thu Sept 16

Squat (L):
5x45, 5x95, 5x135, 5x185, 5x225
5x250
5x250
5x250

Press:
5x45, 5x65, 5x95
4x120
4x120
4x120

PC:
3x135
3x135
3x135
1x135
3x135
1x135

Some wheelbarrow shrugs
---
Need to work on getting under the bar for press.
Trying to really work on speed on light squats.

[nabbler]

Sat Sept 18

Bench:
10x45, 10x95, 5x135 fast
5x185
5x185
1x185

Squat:
5x45, 5x95, 5x135, 5x185, 5x225, 3x265
5x290
4x290
4x290

DL:
3x135, 2x185, 1x225, 1x275, 1x315, 1x315
2x355
1x315
---
Reset on bench to work on form. Work sets were easy with reps left under the bar. I gassed big time on the squats. The last set I was tired enough I couldn't even rack it after my 4th rep. DL... I gave up on my workset. I really focused on form and could feel the strain on the first rep, and my back giving way on the 2nd rep.

[nabbler]

Mon Sept 20

Squat:
5x45, 5x95, 5x135, 5x185, 5x225
5x290
5x290
4x290

DL:
5x45, 3x135, 3x185, 2x225, 1x275, 1x315, 1x315, 2x315
4x315
4x315

Press:
5x45, 5x65, 5x95
4x120
4x120
3x120
4x115
---
Squats felt easier today -- didnt gas out like last time. Trying not to press into belt so much as squat as normal, which is helping. Also trying to give myself a rough 2 count between reps at the top to get some oxygen. I should've had the last rep.

Today's DL was to work on form with lots of video. Not getting back set at all. Going to drop weight to around 250 for next workout.

Last reps of my press sets are failing with bar near my forehead.

[nabbler]

Wed Sept 22

Squat (L):
5x45, 5x95, 5x135, 5x185, 5x225
5x255
5x255
3x315
3x315

DL:
5x135
3x135
3x185
3x185
2x225
2x225
2x275
2x275
5x275
5x275
---
Change of plans on squats. Wanted to see what 3 wheels was like, which wasn't bad. Aimed for 3 each and difficulty was maybe 7-8/10.

Happy with DL today even though I cut my finger on my 2nd to last set. I think I'm getting closer to where I should be with getting rigid extension. I'm setting my shins closer to the bar and making sure that not only is my chest up but that my hamstrings are tight before pulling.

[nabbler]

Some scattered thoughts about the Rogues...

I've had these for about a week and a half so far and I'm feeling good about them. I got them 0.5 size down from normal fitting runners which is about right. The Rogues are a little snug but in a reassuring way.

The 0.75" heel height has been less of an adjustment than I thought it'd be. I guess my loafers had more of a heel than I thought. I didn't skip a beat basically.

The biggest difference with the shoes has been the squats. Everything just feels more solid and tight.

I only wonder how long these will last.

[Jawlz]

good numbers so far, hows that gym treating you?

[nabbler]

good numbers so far, hows that gym treating you?

Thanks. Things are good there, no problems. I make sure to keep things reasonably clean.

Have you been to Gold's Gym? I might check it out sometime. Apparently they have a lifting platform.