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  1. #1
    Join Date
    Jun 2010
    Location
    Canada
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    130

    Default nabbler's log

    • phoenix arizona seminar date
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    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.
    Last edited by nabbler; 12-01-2010 at 05:53 AM. Reason: updated weight, goals, and other info

  2. #2
    Join Date
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    Canada
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    Default

    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.
    Last edited by nabbler; 09-21-2010 at 08:47 PM. Reason: formatting

  3. #3
    Join Date
    Jun 2010
    Location
    Canada
    Posts
    130

    Default

    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.
    Last edited by nabbler; 09-21-2010 at 08:48 PM. Reason: formatting

  4. #4
    Join Date
    Jun 2010
    Location
    Canada
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    Default

    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.
    Last edited by nabbler; 09-21-2010 at 08:49 PM. Reason: formatting

  5. #5
    Join Date
    Jun 2010
    Location
    Canada
    Posts
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    Default

    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.
    Last edited by nabbler; 09-21-2010 at 08:50 PM. Reason: formatting

  6. #6
    Join Date
    Jun 2010
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    Canada
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    Default

    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.

  7. #7
    Join Date
    Jun 2010
    Location
    Canada
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    Default

    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.

  8. #8
    Join Date
    Jun 2010
    Location
    Canada
    Posts
    130

    Default Rogue Do-Wins 2010 impressions

    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.

  9. #9
    Join Date
    Mar 2010
    Posts
    61

    Default

    good numbers so far, hows that gym treating you?

  10. #10
    Join Date
    Jun 2010
    Location
    Canada
    Posts
    130

    Default

    starting strength nutrition camp
    Quote Originally Posted by Jawlz View Post
    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.

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