cwd's log

[Charlie Davies]

Feeling optimistic with my tendonitis much better from my leg-swinging gimmick https://startingstrength.com/resources/forum/showthread.php?t=32464, I'm retrying the program that has worked the best for me.

I have dropped all conditioning and assistance exercises except for:
- daily 1.5m walk before breakfast
- 1 set of pullups and 1 of chins after each workout, to failure

Also I have resumed eating a lot.

2012.07.11 to 2012.09.14
Body weight: 172 to 181
Squat: 135 to 215 (5x3)
Dead: 225 to 280 (5x)
Bench: 125 to 140 (5x3)
P.C.: 95 to 105 (3x5)
Press: 80 to 100 (5x3)

Wins:
- Squatting 3x week again, tendonitis seems to be improving.
- Aquired home gym (Rogue S1 stand with safeties, B&R bar, plates from craigslist).
- SS does not cause the horrible soreness I had with 5-3-1.
Losses:
- I'll miss suitcase carries and sprinting. They can wait for intermediate programming though.
- Home gym is in basement with low ceiling, I have to press outdoors.

[Charlie Davies]

Recorded video with TUBOW for first 170x5 squat set.
I'm letting my knees slide forward at the bottom again, no wonder I have had so much trouble with the hip tendonitis. Grr, I thought I'd fixed that.

Did two more sets of 135x5, the last set was better.
I need to work on squat form with light weights for a while it seems.

body weight 176.5

1.6m walk this morning
leg swings as workout warmup

Squat
45 x5 paused for stretching
95 x5
135 x5
170 x5 bad form, knees forward
45 x5 OK
135 x5 bad form
135 x5 better

press seated on flat bench
45 x5
82.5 x5x3

deadlift
135 x5
185 x2
225 x1
250 x5 easy, double overhand no belt

pullups, body weight x6
chinups, body weight x7

another walk for fun after the workout

[Charlie Davies]

More video-recording of squat sets, trying to fix my knees-sliding-forwards problem.
My third set at 135 was pretty good (focused on sitting back at the bottom).
I did a set at 145 also, but it wasn't as good. More practice is required.

Got my 12yo son to try hang cleans today with the empty bar. Not pretty, but it's a start. His squats are improving, depth and back extension are good now (at 105 for 5x3 today).

Body weight 178.8 (+2 pounds, I seem to be eating enough)

1.6m walk in the morning.
leg swings during the day and as warmup.

Squats:
45 x5 paused for stretching
95x5
135x5 x3 sets (bad, better, decent)
145x5 (not as good as last set at 135)

Bench
45x5
95x5
132.5x5x3
I'm pausing 1 or 2 seconds at the bottom for the first rep of each set, which makes it harder. Might have to give that up next time at 135, this weight was a grind.

Power Cleans (with chalk, yay home gym)
45x3
65x2
95x2
105x3x5
These were hard, and my shoulders hurt. Not sure why, or which exercise caused it. Something to watch in the future.

Pullups, body weight: 6
Chins, bw: 6

[Charlie Davies]

Press personal record!

Still recording all my squat sets, struggling with keeping knees back at the bottom.
A little better today.

Body weight 177.8, down 1 pound since Monday. Hopefully this is just noise, I hate the thought of eating even more.

Walking and warmups as normal.

Squats:
45 x5 paused for stretching
95x5
135x5 x2 sets (better, decent)
145x5 x2 sets (decent for me)

Press
45x5x2
95x5x3 PR
Did these in the back yard.
I like this setup a lot better than seated presses in the basement, even though it's a pain to drag the plates up and down the stairs. I have a spare bar that can live by the back door fortunately.

Deads
95x4
135x2
185x1
225x1
260x5 double overhand, B&R bar is easier to hold onto than the YMCA bars

Pullups, body weight: 6
Chins, bw: 7

[Charlie Davies]

Squats are getting better!

Body weight 178.4.

Slightly short on sleep, and guts upset.
It turns out I shouldn't eat an entire 10oz can of mackerel at one sitting.

Walking, leg swings, etc.

Squat
45x5 paused
95x5
135x5 Form looked good.
155x5x3 Form broke down a bit on the last set, but I'll still try 165 next time.

Bench
45x5
85x5
135x4,5,4 Not quite strong enough, will repeat this weight next time.

Power Cleans
45x3
65x3
95x1
107.5x3x5
Many of these were caught with low elbows, my elbows and shoulders hurt. I had this problem on Monday at 105 also, will lower weight for next time.

Pullups, body weight: 6
Chinups, body weight: 7

Much food, milk, some beer afterwards. And another walk, what the heck.

[Charlie Davies]

Deadlift PR!

I have a mild cold today, and a little short of sleep.
Heavy yard work yesterday, arms a little sore.
Bw: 178.6 stable

Walk, warmup as usual.

Squat
45 x5 x2 sets
95 x5
135 x5
165 x5 x3 sets
Form was pretty good, knees came forward in the hole on only one rep.

Press
45 x5 x2
97.5 x4,5,4
Not quite strong enough, will repeat this weight.

Deadlift
135 x5
185 x1
225 x1
270 x5 PR
First four reps double overhand, then alternating. No belt, but maybe I ought to wear it.
Pecs quite sore after this set, which is new to me.

Pullups, bw: 7
Chins, bw: 6

[Charlie Davies]

Squat PR!

bw 179.6 +1 pound vs Monday

Squat
45 x5 2 sets
95 x5
135 x5
170 x5 3 sets PR
Form was pretty good I think. Try 175 next time.

Bench
45 x5
85 x5
135 x5,5,4
Just screwed up the last set, I'll increase weight next time.

Power Clean
55 x3 2 sets
97.5 x3 5 sets
Form was better than last time, and less elbow/shoulder pain.
More weight!

Pullups bw x7
Chins bw x8

As a trial run for my form-check, here's a video of my crappy knees-forward squats at 170 from 10 days ago:
http://youtu.be/67wMUnCVGEo?t=20s

And of today's much better 3rd set also at 170:
http://youtu.be/zQB7H1XTHzc?t=6s

[Charlie Davies]

Squat, press, and deadlift PRs! It's good to be novice.

BW 178.6.

Squat
45x5, 95x5, 135x5 (x2 sets to practice a form change)
175 x5 x3 sets PR
These went up fast and relatively easy, because I followed Rip's advice to not lift my chest too soon. I think I've got a bunch more 5 pound jumps in me.

Press
45x5
97.5 x5 x3 sets PR
Will try 100 pounds next time.

Deadlift
135x5, 185x1, 225x1
280x5 PR
These were really hard.
I used my belt, and had to switch to alternating grip for the last rep.
Video shows my back didn't round though, so I'll keep with the 10 pound jumps.

Pullups 7x bw, chins 7x bw.

[Charlie Davies]

Missed 3 workouts.
Some mild cardio (swimming, biking), moderate eating, more alcohol than usual.

[Charlie Davies]

Repeated workout 11 to recover from 1 week vacation.
Body weight 177.6, down 1 pound.

Squat 175 x5 3 sets
Form felt a bit off compared to workout 11.

Press 97.5 x5 3 sets
Surprisingly hard, but got all the reps. Many were slow grinders.

Deadlift 280 x5
Hard. First 4 reps double overhand grip, last rep hook grip.

This was my first try at hooking deadlifts, I like it.
It hurts the skin on my thumbs, but alternating grip gives me pectoral muscle cramps for some reason, which hurts much more.

Pullups: 7
Chins: 5,2