Nate's newbie log

[Patrol1]

Tuesday, 2/1/11

I feel a bit like a tool for not reading the programming part of SSBBT sooner. I trimmed back my warm up sets a bit and lowered the reps on the heavier warm up sets. I felt real good tonight.

Squat:
1X5-95
2X5-135
1X3-185
3X5-235 (PR)
Felt good tonight. The 235 is a PR and it didn't feel too tough. I almost went for a few follow-up sets, but since I'm doing cleans on Thursday I didn't.

Bench:
1X5-45
1X5-95
2X5-135
1X3-185
3X5-215 (PR)
3X3-227.5
I don't know what to think. Yeah, I struggled with the last rep in the work set, but for a PR it wasn't that hard. I felt so good I put the 227.5 on and that even felt good. As good as all of this felt, I think I am going to drop to 2.5lb increments from now on.

In my quest for 1.25 plates, I got on the scale with my weight, then grabbed two collars; low and behold, I was 2.5lbs heavier. Outstanding!

Chins:
BW, 5 sets of 4

Flat curls:
87.5lb, 3X8

I'm feeling recharged with my "discovery" of the programming section of SSBBT. That coupled with my Duh moment finding the 2.5lb increases, I'm feeling some steady increases coming my way.

[Patrol1]

Thursday, 2/3/11

I had a crappy night's sleep, but ate like a king, so I guess things evened out.

Squat:
1X5-95
2X5-135
1X3-185
Step out-275
3X5-242.5
Work out sets were hard. I think I screwed up my warm ups. I may be cutting them a bit too much. Next time I plan on adding a 205lb warm up.

Press:
1X10-45
1X5-65
1X3-95
3X5-142.5
Same as above. I need to do a full set with the 95 and add a partial with 115.

Dead Lifts:
1X5-135
1X5-205
1X3-255
1X5-285
Felt good. I think the warm ups were spot on. I even earned some nice shin bleeding.

I am happy with the pace of increase; I just need to find the right warm up routine to maximize efficiencies.
Two days of rest and back at it on Sunday.

[unsorted]

What happened to the Thursday cleans? :P

Have you found the stepping-out to be helpful? I might try that next time.

[Patrol1]

What happened to the Thursday cleans? :P

Have you found the stepping-out to be helpful? I might try that next time.

Thursday”s cleans went the way of diplomacy in Egypt. I decided to alternate deads and cleans. Since the dead/clean day is in my workout A, the cleans don’t get much work. Does it look like I have my workouts too splintered?

Workout A
Squats
Press
DL/PC

Workout B
Squats
Bench
Chins/Curls

I got the step-out from someone else in the forum. I think It helps to prepare for the work set. It may just be psycho-somatic(sp), but I like it.

[Patrol1]

Sunday, 2/6/11

I failed across the board. I don’t know what to do other than chalk today up to a bad day in the gym. I stayed with the 2.5lb increases, but all I can think of is how not getting good sleep messes with me.

I’ve been having some pain/tightness in the left groin area the last few workouts. Today, it stopped my squats cold. I’ve been doing some stretching, but am considering yoga; I know, such a drastic measure. I have suffered from piss poor flexibility my whole life.

Anyone have any insight on doing yoga in conjunction with SS?

Squat:
1X5-95
2X5-135
1X5-185
1X2-225
1X5-245
The groin hurt with each warm-up set. By the time I got to my work set, it was too much. I quit early and took my ball and went home.

Bench:
1X5-135
2X5-185
2X5-217.5
1X4-217.5
Not just a fail, but a damn near decapitating fail. I ended up doing the overhead/backward suicide thrust with the bar on the fifth rep. Thankfully I was able to peg it one notch lower than the proper height.

Chins:
BW -5-4-4-4-4

All I can do is pick myself up, brush myself off and get after it on Tuesday. I think I will try to do some more groin stretching on off days this week. If the groin is still preventing full work sets, then it’s off to yoga (maybe).

[Patrol1]

Tuesday, 2/8/11

Squat:
1X5-95
2X5-135
1X5-185
3X5-225
I still had a little groin pain. I think I’m going to stay at 225 on Thursday and see how things feel.

Press:
1X10-45
1X5-65
1X5-95
1X5-115
1X5-145
2X5-135
I failed the 145. I can’t get over how sore my wrists are.

PC:
1X10-45 Hang to Jump
1X5-75
1X5-95
3X5-115
I’m feeling a little better about form, but it still feels weird. I’m getting a camera next week. I think its time to check myself, before I wreck myself.

Chins:
BW X 5-5-5-5

[RobCor]

For the record I developed minor groin pain in my squat that has basically never gone away, but widening my stance, pointing my toes out, and shoving my knees out has worked wonders. Just make sure you are not pulling your knees in when you squat. That aggravates it, for me.

[Patrol1]

For the record I developed minor groin pain in my squat that has basically never gone away, but widening my stance, pointing my toes out, and shoving my knees out has worked wonders. Just make sure you are not pulling your knees in when you squat. That aggravates it, for me.

There is no pain at all at the bottom, just at the top of each rep. I'll keep stretching and make sure to keep the knees out.

Thanks for the feedback-

Thursday, 2/10/11

Squat:
1X5-95
1X5-135
1X5-185
1X3-205
3X5-235
Still have the groin pain. It only hurts when I come close to full leg extension at the top of each rep.

Bench:
1X10-95
1X5-135
1X5-185
1X3-220
3X4-215
Help! Why the fuck am I going backwards? I have a long weekend that I may just take a rest. Lately I feel old. Starting with the ankles, up and back down to my wrists, my joints are killing me.

Chins:
BW X 5-5-5-4-4

[Patrol1]

Tuesday, 2/15/11

Reset day; sort of

Squat:
1X5-95
1X5-135
3X5-185

Bench:
1X10-135
3X8-185

DL:
1X5-135
1X5-205
1X5-255
1X50275

Curls:
3X10-85

Took 5 days off and did a reset of sorts. I sure wish my body felt like it had taken a five day rest. I'm walking around like an old man.

[JStrong]

I envy your upper body lifts--good log, I'll follow, same size & age range.

I'd cut your warmups even more. no more than 50# jumps between sets on any lift but squat as an example--maybe: 95 x 5, 135 x 5, 185 x 2, 225 x 1, WORK.