From Scrawny to Brawny with a Barbell From Scrawny to Brawny with a Barbell - Page 4

starting strength gym
Page 4 of 5 FirstFirst ... 2345 LastLast
Results 31 to 40 of 45

Thread: From Scrawny to Brawny with a Barbell

  1. #31
    Join Date
    Jan 2014
    Location
    Ukraine
    Posts
    238

    Default

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Thank you, Dave! Yours is the first reply to this thread and it's very encouraging!

    SSBT3 appeared in my Amazon recommendations when I was looking for "Becoming a Supple Leopard" which has been mentioned in another Scrawny to Brawny participant's log. I immediately purchased both paperback and Kindle versions, but it took about a month before I understood how valuable it is and decided to switch my program.

    I completely agree regarding the deadlift increase. I didn't post videos for my recent workouts, but it was clear that my form needs significant improvement quite long ago. The problem is that it wasn't better with less weight. It was a technical issue and I've spent Tuesday and Thursday workouts focusing on form exclusively. Lowering max weight on Tuesday helped me a lot with recovery and it so happened that on Thursday I was able to lift 209# with a good form (as good as it was when weights were lower).

    I didn't post my Monday workout yet (need to find some time to prepare video), but there I made an 11 lb jump again and the form broke in the first 4 reps of 6. Also I was very close to an injury and my lower back still hurts a bit 2 days later. This is another sign that I have to review my DL progression. Current plan is to drop about 10% and move up slowly, probably with increased volume. What bothers me slightly is that in that case my squat and deadlift will be about the same.
    Last edited by Roman B.; 02-19-2014 at 02:09 AM.

  2. #32
    Join Date
    Jan 2014
    Location
    Ukraine
    Posts
    238

    Default

    Monday, February 17. Body weight: 142#.

    Lower body rolling: 5 min.

    Squat

    44 * 5 * 2
    88 * 5
    110 * 4
    132 * 3
    154 * 2
    165 * 1
    187 * 5 * 3, this was about the max weight I could handle.

    Video of the first work set:



    and the last one:




    Press

    learning technique:
    0 * 10 (no barbell)
    11 * 6
    22 * 5
    33 * 5

    warm up:
    44 * 5 * 2
    55 * 5
    66 * 4
    77 * 3
    88 * 2:



    94 * 5, this was too heavy:



    88 * 5 * 2, reduced weight, but it was still too heavy.

    Will drop a few more pounds next time and progress slowly up from there. Probably more volume is needed.

  3. #33
    Join Date
    Jan 2014
    Location
    Ukraine
    Posts
    238

    Default

    Quote Originally Posted by way View Post
    I didn't post my Monday workout yet (need to find some time to prepare video), but there I made an 11 lb jump again and the form broke in the first 4 reps of 6. Also I was very close to an injury and my lower back still hurts a bit 2 days later. This is another sign that I have to review my DL progression. Current plan is to drop about 10% and move up slowly, probably with increased volume. What bothers me slightly is that in that case my squat and deadlift will be about the same.
    Here it is:

    Deadlift

    88 * 5
    110 * 5
    132 * 5
    154 * 4
    176 * 3
    198 * 2
    220 * 4, failed to preserve good form
    220 * 2, here form has been improved, especially in the last rep:



    Still far from perfect.

  4. #34
    Join Date
    Jan 2014
    Location
    Ukraine
    Posts
    238

    Default

    Tuesday, February 18. Body weight: 143#. No workout today.

    Wednesday, February 19. Body weight: 142.5#. Felt sick, but decided not to skip a workout. And felt better because of it.

    Back still hurts after the last deadlift session.

    Squat

    Forgot to put shoes on. Noticed this after the first work set & put them for the last two sets. No major difference, but it was a bit better to keep good form. No video has been shot.

    BW * 5
    44 * 5 * 2
    121 * 5
    143 * 4
    165 * 2
    193 * 5 * 3, this wasn't too heavy, but my form wasn't perfect either.


    Bench Press

    44 * 5 * 2
    66 * 5
    88 * 5
    110 * 4
    132 * 3
    148 * 5 * 3, this was about my max.

    Pull-up: BW * 10

    Chin-up: BW * 10



    Thursday, February 20. Body weight: 142#. No workout today.

  5. #35
    Join Date
    Jan 2014
    Location
    Ukraine
    Posts
    238

    Default

    Friday, February 21. Body weight: 143#.

    Lower back still hurts a lot (after Monday broken form deadlift). Also, still sick.

    Squat

    BW * 5
    44 * 5 * 2
    88 * 5
    110 * 5
    132 * 4
    154 * 3
    176 * 2
    194 * 5 * 2, stopped due to poor form.

    Feel bad, decided to interrupt here.

  6. #36
    Join Date
    Feb 2014
    Location
    Lynchburg, VA
    Posts
    880

    Default

    Hey man, just wanted to encourage you to stick with it, but don't injure yourself! If you are hurt, you can't get stronger. Take it easy for a few days and try to rest and eat well so you can come back stronger.

    Also, I hope everything is okay in your town and with your family, wherever they are. It looks like you are not close to Kiev. I do not really know much about what is going on there, but I sure hope the violence ends before spreading any more.

  7. #37
    Join Date
    Jan 2014
    Location
    Ukraine
    Posts
    238

    Default

    Thank you for support. That's my current plan.

    Regarding our Revolution, I decided to keep it off this log. I'm in West Ukraine, most people that have been killed in Kyiv came from around here, one of them was from our town and several from villages nearby. Currently I stay with my family, but we all are against the ruling gang and will fight as long as necessary.
    Last edited by Roman B.; 02-21-2014 at 08:30 AM.

  8. #38
    Join Date
    Dec 2013
    Location
    Winnipeg Canada
    Posts
    52

    Default

    I just want to encourage you to keep going as well and avoid injuries. Yours was the first log I started following a couple of weeks ago and I find your progress inspiring.

  9. #39
    Join Date
    Jan 2014
    Location
    Ukraine
    Posts
    238

    Default

    Monday, February 24. Body weight: 143#.

    Lower body soft tissue rolling: 3 min.

    Back still hurts in lumbar area after last Monday deadlift, but when form is good pain is quite tolerable.


    Squat

    BW * 5
    44 * 5 * 2
    66 * 5
    88 * 5
    110 * 5
    132 * 4
    154 * 3
    176 * 2
    187 * 1
    198 * 5 * 3, PR and form was good!


    Press

    technique:
    0 * 5
    11 * 5
    22 * 5
    33 * 5

    warm-up:
    44 * 5
    55 * 5
    66 * 5
    77 * 3
    88 * 1

    work sets:
    91.5 * 5 * 3, about my max and form was still good!


    Deadlift

    88 * 5
    110 * 5
    132 * 5
    154 * 2

    with belt:
    154 * 2
    176 * 2
    198 * 2
    209 * 1
    220 * 2 * 3, all sets with good form! Yay!!! Belt helped a lot!

    Marc Pro for lower back: 2h+

  10. #40
    Join Date
    Jan 2014
    Location
    Ukraine
    Posts
    238

    Default

    starting strength coach development program
    Wednesday, February 26. Body weight: 144#.

    Lower body soft tissue rolling: 5

    Back hurts significantly less.


    Squat

    BW * 5
    44 * 5 * 2
    66 * 5
    88 * 5
    110 * 5
    132 * 4
    154 * 3
    176 * 2, lumbar back pain returns but is tolerable
    189 * 1
    203 * 5 * 3, form starts breaking


    Bench Press

    44 * 5
    66 * 5
    88 * 5
    110 * 4
    132 * 3
    143 * 2, felt light
    152 * 5 * 3, last rep was very difficult


    Pull-up

    BW * 11


    Chin-up

    BW * 11


    Marc Pro for upper body (about 1h).

Page 4 of 5 FirstFirst ... 2345 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •