From Scrawny to Brawny with a Barbell

[Roman B.]

Friday, January 24. Body weight: 133#.

Foam rolling: 5 min (lower body).


Box squat
BW * 5
44 * 5
55 * 5
88 * 5
99 * 5, pain in the left elbow
110 * 4

belted:
BW * 5
121 * 3

work sets:
132 * 5 * 2, this felt too easy
143 * 5, not sure about my form.


Press
44 * 5
44 * 3
55 * 5
66 * 3

work sets:
77 * 5, difficult, form was likely compromised
72 * 5 * 2, improved form, still difficult
74 * 5, very difficult, but form was satisfactory.


Deadlift
88 * 2
110 * 2
132 * 2
154 * 2, felt heavy

work sets:
165 * 6, felt OK, but my back is still rounded.


Applied Marc Pro to my lower back muscules (1h).

[Roman B.]

Saturday, January 25. Body weight: 134.5#.

Soreness in quads, hams, elbows & back.

[Roman B.]

Sunday, January 26. Body weight: 135#!

Some soreness in my legs & back.

[Roman B.]

Monday, January 27. Body weight: 135#.

Foam rolling 5 min (lower body).

Box squat
BW * 5
44 * 5 * 2
55 * 5
88 * 5
99 * 5
110 * 5
121 * 5

belted:
BW * 5
121 * 4
132 * 3

work sets:
143 * 5 * 3, felt easy:

,



154 * 5, almost stalled on the 4th rep:




Bench Press
44 * 5
88 * 5
110 * 5

work sets:
121 * 4, this was easy
132 * 5, too heavy
121 * 5 * 2, decided not to jump too much.


Deadlift
110 * 2
132 * 2
154 * 2
165 * 2, this was pretty heavy

work sets:
176 * 6, this felt OK, but my back is still rounded!

[Roman B.]

Wednesday, January 29. Body weight: 135#.

Shifting schedule to Tue/Thu/Sat as this will be more convenient. Thus no workout today.

Re-reading SSBT3 about deadlifts. Previously I used Kelly Starret's deadlift setup and it didn't work for me so far (I thought it did until yesterday when I reviewed my video recordings). Will try SS style tomorrow.

[Roman B.]

Thursday, January 30. Body weight: 135#.

Foam rolling 5 min (lower body).

Box squat

BW * 5
44 * 5
55 * 5
88 * 5
110 * 5
130 * 4
(pain in left elbow during all warm-up sets)

with belt:
BW * 5
143 * 3
BW * 5
154 * 5 * 2
154 * 3 Faulty

made a break for several hours

BW * 5
88 * 5
110 * 5
132 * 5, knee pain
143 * 3, knee pain

Stopped to prevent injury.

Press

44 * 5
48.5 * 6
55 * 5
62 * 5
66 * 5
pause
66 * 5, too heavy
55 * 3, too light
70.5 * 5
75 * 5
79 * 5 * 2
79 * 3, didn't have enough strength to continue

Deadlift

88 * 2
88 * 2
110 * 2
121 * 3
132 * 3
143 * 3
154 * 2
176 * 2
187 * 5

Out of curiosity, attempted press at 88#. Was able to do 3 reps, but form wasn't satisfactory.

[Roman B.]

Saturday, February 01. Body weight: 134#.

Weightlifting shoes arrived!!!

Feel bad. Make this an additional recovery day.

[Roman B.]

Sunday, February 02. Body weight: 135#.

Foam rolling: 5 min (lower body).

Box squat

BW * 5 * 3
44 * 5
55 * 5
88 * 5
110 * 5

with belt:
132 * 5
154 * 3, failed to continue
154 * 5 * 3

Bench Press

88 * 5, too much for the first warm-up
99 * 5
110 * 3
132 * 5 * 3

Deadlift

88 * 3
88 * 2
99 * 1
110 * 2
121 * 2
143 * 1
165 * 1
198 * 5, didn't believe I could lift this.

[Roman B.]

Monday, February 03. Body weight: 135#.

Making a new gym floor that will be flatter than current. Will need to do the next training in another room.

[Roman B.]

Tuesday, February 04. Body weight: 137.8#.

Foam rolling: 5 min (lower body). Had to shift today's workout to the next day.