Bar-Barian's Training Log Bar-Barian's Training Log

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Thread: Bar-Barian's Training Log

  1. #1
    Join Date
    Jul 2013
    Location
    Fairfax, VA
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    220

    Default Bar-Barian's Training Log

    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    Initial Stats:
    Male
    6' 1"
    Age: 37
    Body Weight: 270
    No history of injuries or previous lifting program. Naturally stocky, strong legs and long arms, without a great deal of upper body strength.

    Goals: Lose 50-70 lbs, gain strength, prevent injury, increase conditioning.

  2. #2
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    Jul 2013
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    April 28, 2013
    Workout 1

    S/B/D: 185/135/205

    I was conservative about setting the initial weights, figuring that I could increase a lot later depending on how I felt.

    April 30, 2013
    Workout 2

    S/P/D: 200/100/225

    May 2, 2013
    Workout 3

    S/B/D: 210/140/250

    Programming note: I decided to workout every other day, instead of 3 days a week to accelerate initial progress.

    May 4, 2013
    Workout 4

    S/P/D: 230/110/270

    May 6, 2013
    Workout 5

    S/B/D: 235/155/280

    May 8, 2013
    Workout 6

    S/P/D: 245/120/290

    Missed Workout!

    May 12, 2013
    Workout 7

    S/B/D: 260/165/295

    May 15, 2013
    Workout 8

    S/P/D: 260/125/300
    Failed my second set (4 reps) in the Press, only 1 in 3rd. Sucked.

    May 17, 2013
    Workout 9
    S/P/PC: 265/175/145
    I decided to replace a Dead lift with Power Cleans, since my Dead lifts were starting to get heavy and I wanted to try something new.

    May 20, 2013
    Workout 10
    S/P/PC: 275/125/125

    Failed my third set of Press (4 reps), this was the second time. Also, I accidentally did PC instead of D. Finally, I realized that I was using my arms to lift in the PC, so I deloaded to focus on form.

    May 24, 2013
    Workout 11
    S/B/D: 280/185/305

    May 26, 2013
    Workout 12
    S/P/PC: 285/125/130
    Failed Press for third time, 5/5/4. Couldn't figure out why. After reading the forums and SS/PP4S, I realized that I wasn't resting enough between sets and I needed to improve my form (I was using SSv.2 so I watched the dvd and FAQ to learn how to do v.3). I also decided to de-load.

    May 29, 2013
    Workout 13
    S/B/D: 290/190/320

  3. #3
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    Jul 2013
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    Missed Workout!

    June 3, 2013
    Workout 14
    Squat/Press/Weighted Hyperextensions: 295/125*/25x10x2
    I decided to try the Advanced Novice program (mistake), partially because I thought my back was the weak point to my dead lifts, which is why they were feeling so heavy.

    A couple of missed workouts!

    June 10, 2013
    Workout 15
    S/B/D: 300x5x3/195x5x2, 195x4/315/3
    Failed both my deadliest set and my bench. Of course, I hadn't dead lifted in almost 2 weeks. I think my grip was week. Also, I had no chalk or belt. I don't think I rested enough between sets in the Bench.

    June 12, 2013
    Workout 16
    S/P/Hyperextensions: 305/115/25x10
    Added in some chin-ups, but i can't even come close so I did some assisted chins.

    June 17, 2013
    Workout 17
    S/B/Hyperextensions: 315x5x2, 305x5/200x5, 200x3, 170x5/25x15x3
    I decided that my Bench failed because my triceps were too weak, so I did some curls, tri extensions, pull-ups, dips, flyes, etc. I know NDTP


    June 19, 2013
    Workout 18
    S/P/D: 320/125/325x3, 315x2

    My grip was failing in the DL, but I broke through my plateau in Press. I waited longer between sets (and wore gloves, which didn't match my purse, because I thought I might have weak wrists or weak grip.

    Missed Workout!

    June 22, 2013
    Workout 19
    S/B/PC: 325/145/210x1, 185x5, 195x5

    I miscounted and had 210 instead of intended 200 in my Bench working sets. Big mistake. I thought I was very weak.

    June 24, 2013
    Workout 20
    S/P/D: 325/125/300
    I didn't increase my squats because I decided that I wasn't going below parallel, so I went A2G and felt the bounce out of the hole for the first time. I didn't bring my log, so i forgot to increase my Press, and I even had newly purchased 1 1/4 lb plates. I also decided to go back to DL instead of hyperextensions, but I would alternate heavy with light, going Double Overhand on light days for grip-work and mixed for PRs on heavy.

    June 26, 2013
    Workout 21
    S/B/PC: 330/200x5,x4,x3/145
    Failed my Bench.

    June 28, 2013
    Workout 22
    S/P/D: 332.5/127.5/335x1, 275x5

    Microloaded my Squat because the weight was feeling very heavy and I didn't want to bail that high. My mind wouldn't allow me to lift 335.

    So, after two months, I have increased my Squat by 147.5 pounds, my Press by 27.5 pounds, my Bench by almost 65 pounds, and my DL by 95 lbs. But my Squat was ahead of my Dead lift, because of too much program changes and a weak grip. Pretty happy with my progress and I gained only about 2 lbs. I decided to take the advice of the forums and drink more milk, rest longer between sets, get chalk and a belt.

  4. #4
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    Default July

    July 1, 2013
    Workout 23

    S/B/PC: 340/200/155
    Lots of assistance work

    July 5, 2013
    Workout 24
    S/P/D: 345/130/315
    DL'ed strapped for the first time. Not too hard. Need to get lower in the Squat.

    July 8, 2013
    Workout 25

    Barbell Squat:
    45 lb x 10 reps (+42 pts)
    135 lb x 5 reps (+66 pts)
    225 lb x 3 reps (+97 pts)
    347.5 lb x 5 reps (+276 pts)
    347.5 lb x 5 reps (+276 pts)
    347.5 lb x 3 reps (+221 pts)
    Fell forward a bit on 2nd set, but finished it. Fell forward on 3rd and couldn't finish. Almost bailed. But I got much lower this time, so better than last time. Will repeat same weight next workout. It's getting heavy.
    Barbell Bench Press:
    45 lb x 10 reps (+43 pts)
    135 lb x 5 reps (+67 pts)
    185 lb x 3 reps (+76 pts)
    202.5 lb x 5 reps (+106 pts)
    202.5 lb x 5 reps (+106 pts)
    202.5 lb x 5 reps (+106 pts)
    New PR. Barely made the last couple of reps. Glad I'm micro loading.
    Power Clean:
    95 lb x 3 reps (+42 pts)
    135 lb x 3 reps (+55 pts)
    160 lb x 3 reps (+65 pts)
    160 lb x 3 reps (+65 pts)
    160 lb x 3 reps (+65 pts)
    160 lb x 3 reps (+65 pts)
    160 lb x 3 reps (+65 pts)
    Felt easy until the last rep of the last set, then almost failed. It's an all or nothing thing.

    July 10, 2013
    Workout 26
    Barbell Squat:
    45 lb x 10 reps (+42 pts)
    205 lb x 5 reps (+105 pts)
    315 lb x 3 reps (+178 pts)
    347.5 lb x 5 reps (+276 pts)
    347.5 lb x 5 reps (+276 pts)
    347.5 lb x 5 reps (+276 pts)
    Much more stability with my dance sneakers. Some were tough and most were low, but probably not all.
    Standing Barbell Shoulder Press (OHP):
    45 lb x 10 reps (+58 pts)
    95 lb x 5 reps (+69 pts)
    115 lb x 3 reps (+63 pts)
    132.5 lb x 5 reps (+89 pts)
    132.5 lb x 5 reps (+89 pts)
    132.5 lb x 5 reps (+89 pts)
    New PR, not that difficult. Next stop, the Big Wheels!
    Barbell Deadlift:
    135 lb x 5 reps (+66 pts)
    225 lb x 5 reps (+121 pts)
    325 lb x 5 reps (+237 pts)
    Easy peasy.

    BTW, I'm now cutting and pasting from Fitocracy. Ignore the points.

  5. #5
    Join Date
    Dec 2012
    Posts
    1,649

    Default

    I started pasting from Fitocracy too. Much easier.

  6. #6
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    July 16, 2013
    Workout 24

    Barbell Squat:
    45 lb x 10 reps (+42 pts)
    135 lb x 5 reps (+66 pts)
    225 lb x 4 reps (+110 pts)
    315 lb x 3 reps (+178 pts)
    350 lb x 5 reps (+281 pts)
    350 lb x 5 reps (+281 pts)
    350 lb x 5 reps (+281 pts)
    1 reps (+14 pts)
    Barbell Bench Press:
    45 lb x 10 reps (+43 pts)
    135 lb x 5 reps (+67 pts)
    185 lb x 3 reps (+76 pts)
    205 lb x 5 reps (+108 pts)
    205 lb x 4 reps (+99 pts)
    205 lb x 3 reps (+87 pts)
    Power Clean:
    135 lb x 3 reps (+55 pts)
    160 lb x 3 reps (+65 pts)
    160 lb x 3 reps (+65 pts)
    170 lb x 3 reps (+70 pts)
    170 lb x 3 reps (+70 pts)
    170 lb x 3 reps (+70 pts)

    Failed my bench. I am down about 8 pounds since the beginning of the month, so it could be that. I also videoed it: http://youtu.be/vcLYkn9GN1I

  7. #7
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    Jun 2013
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    Quote Originally Posted by Bar-barian View Post
    Programming note: I decided to workout every other day, instead of 3 days a week to accelerate initial progress.
    Some people can do this, some can't. Be careful about your recovery, as you may end up needing that extra day once a week if your progress slows early.

  8. #8
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    I only did this for about the first 10 workouts. Now I do mwf.

  9. #9
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    Jun 2013
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    Cool. Looking at the video, you seemed a little high on a few squats, but good overall. Your bench could benefit from a straighter and more consistent path, but isn't terrible. Your power cleans are pretty good, but I'd work on snapping the elbows up. You seem to have a tendency of catching with elbows towards the floor, then rotating them up after the catch. Overall, nice work, keep it up.

    And if all this advice is unwanted, feel free to ignore it.

  10. #10
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    Jul 2013
    Location
    Fairfax, VA
    Posts
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    starting strength coach development program
    My squat shoes are in the mail so I hope to have a more consistent depth with those. And yeah I gotta work on my rack.

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