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Thread: Pramod's novice log

  1. #21
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    Aug 2016
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    • starting strength seminar april 2024
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    10/18/2016:

    Squat: 230x5x3 (belt)
    Press: 90x5x3 (belt)
    Deadlift: 290x5x1

    I read this in someone's log here and put it into practice. "Keep thinking that the weight is light" - the deadlifts just went up. I was really pumped after the set.

  2. #22
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    10/20/2016:

    Squat: 235x5x3
    Bench: warm up with 115
    Assisted chins

    The bar slipped slightly in second set rep 4 of squats(while coming out of the hole) and my right elbow propped it up instinctively. Big mistake!

    Biceps got sore and I couldn't lift any weight with the right arm after - had no trouble with third set of squats. Benching was impossible, couldn't even unrack the bar properly. Did assisted chins and they seemed to help. Woke up this morning and there is no residual pain. I blame the slip on a new bar I used with no center knurling.

  3. #23
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    Aug 2016
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    10/23/2016:

    Body weight: 201lbs

    Squat: 240x5x3
    Press: 97.5x5x1, 92.5x5x2
    Deadlift: 295x5x1

    Squats were easy as usual. Miscalculated the weight for first set of press and loaded 5lbs more than I was supposed to lift today.
    I was able to do the full set, even though they felt heavy. Oh well, I guess I can lift 97.5!

    Minimal biceps/elbow pain during squats today.

  4. #24
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    10/25/2016:

    Bench: 130x5x3
    Squat: 245x5x3
    Ran out of time for power cleans

    Today was ugly. Had to go in the morning instead of my usual evening workouts. So I was low on food and energy.

    Got the elbow/biceps pain while bench pressing first. So bench reps were super slow to go up and my right arm was shaking to hold the weight.

    Then on to squats. Every work set produced the horrible right bicep pain even though I wasn't holding the weight up with my hands. I was able to decrease the pain between sets by stretching the shoulder and got through the work sets. The squats themselves were easy save for the shoulder distracting me while holding the weight up.

    Came back home and I could not lift my arm up to hold a glass of water. Did some research and figured that my infraspinatus is getting mashed during squats and that explains why bench was so weak/unstable. Stretched infraspinatus and bicep pain just disappeared. Now have to figure out if my bar position is too low and why it is messing up infraspinatus.

  5. #25
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    10/31/2016:

    Press: 95x5x3
    Squat: 250x5x3
    Deadlift: 300x5x1

    Skipped two workouts due to travel. Press and deadlift flew up after the short break. Squat depth was a little iffy on the third set last two reps. I'll repeat this weight next workout.
    I think once a week deadlift and cleans twice a week are the way to go for me at this point. Deadlift is going up nicely at that pace and there is no reason to kill myself more than once a week with it.

    Body weight has been stagnant around 199-200lbs. Gotta start eating more.

  6. #26
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    Aug 2016
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    11/3/2016:

    Press: 97.5x5x3
    Squat: 250x5x3
    Deadlift: 305x5x1

    Squat felt like it is back in the groove. Press was easy. Deadlift is moderately hard. Widened squat grip a bit, not much elbow pain today.

  7. #27
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    12/18/2016:

    Back after a 5 week break - vacations, holiday parties, work travel etc etc. Resumed with a 10-20% lower weight on all lifts.

    Squat: 210x5x3
    Bench: 100x5x3
    Deadlift: 240x5x1

    Took the reset opportunity and lower weight to try out the hook grip for deadlift today. Taped my thumbs to save my skin. But it was still painful!

  8. #28
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    12/20/2016:

    Squat: 215x5x3
    Press: 92.5x5x3
    Power Clean: 65x3x5

    Ho hum day. Nothing remarkable

  9. #29
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    12/22/2016:

    Squat: 220x5x3
    Bench: 105x5x3
    Deadlift: 245x5x1

    Started wearing belt for deadlift. Thumbs didn't hurt till the 5th rep with hook grip today. I guess that is an improvement.

  10. #30
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    Aug 2016
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    starting strength coach development program
    12/24/2016:

    Squat: 225x5x3
    Press: 95x5x3
    Power Clean: 70x3x5

    Body weight: 203

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