7/11/2011:

Body Weight: 195.2 lbs

5 minutes on bike + typical dynamic stretching

Squat: WU+, 3x5x300

Much better imo. Almost ****ed up the second set because some old bro had to grab a 10lb off my rack as I was in the middle of my set and he was extremely close to walking straight into the bar.

DB Bench: WU+, L- 3x5x75, R- 3x5x35

Most weight I could put in my right hand without it hurting Last rep on left hand was a real grinder. Repeat 75 next time.

Lying Tricep Extension (Rippebro style): 3x10x45

I think the ez curl bar is 25 lbs. These were tough and the first time I completed them. Going to add this accessory to my bench day and repeat this weight next time, then add more weight.

Dips: 1x10

Tris were yolked after bench and tricep extension.

NS Situps: 2x8x20

Ghetto GHR: 1xf

Attempted this on a seated lat pulldown station but wasn't able to complete a rep due to the small size of seat. On the first attempt I went down and felt a spasm in my upper calf, so I stopped.

Planning on starting conditioning very soon, maybe even tonight actually. I plan on getting a Prowler or sled in the near future, but for now I'm just going to work on completing an unweighted conditioning workout.

7/13/2011:

Foam roll + lacrosse ball

Squats: WU+, 3x315, 3x295, 3x3x305

Just didn't feel like I had sets of 5 in me today, so I did the same amount of reps with varying weight. The first set was tough as hell. I have been on a caloric deficit lately and I've been thinking I should prob just do some triples, doubles, and some singles. I've thought about changing up programming, but my overall strength is significantly weakened by nearly a month of not being able to train at maximum capacity. I hate you alcohol and mechanical bull.

OHP: WU+, L- 5x55, 5x60, 2x5x65, R- 4x5x35

I warmed up with a barbell until I was unable to press due to pain, then switched to the dumbells. My triceps were still a little yolked from Monday and I wasn't able to eek out a 3rd set of 65 today. Meh.


gGHR: 1x10

ghetto glute ham raises using the bottom part of a cable rack to hold my feet down. WHOA! I could barely walk after these. Luckily the chins bar is part of the same machine. lol

Chins: 3x3

Short rest, dead hang, all the way to the top! Checked out some chin/pullup advice and I found a program that does them SS style i.e. 3x5, linear periodization. Right now I'm starting at 3x3 because that's all I can do on short rest in the gym. I'll start doing each set to failure with a max of 5.

7/15/2011:

Skipped training to attend a fish fry after work and didn't have time to get to the gym.

7/18/2077:

Foam roll + dynamic stretching

Squat: WU+, 5x3x315

Still doing triples, but I just stuck with 315 and they all felt decent. 3x5 is optimal for strength gains, but I'm squatting the same total and I don't feel like death after every set.

DB OHP: WU+, L- 3x5x60, R- 3x5x35

Couldn't remember what I used last time, so did this. I noticed my form was breaking down bad due to the weight difference on each arm and my spine was bent.

BB Pendlay Row: 1x5x95, 1x5x115, 1x5x135, 1x5x145, 1x5x155, 2x5x165 (PR)

Haven't done rows for a long time so it was pretty cool to PR. I just kept warming up till form started to break and then just did one more set since I had completed several sets of heavier 5s.

Foods:

2 scoop protein shake
2 espresso
32oz water
4pc chicken strip Chick Fil A
32oz water
2 scoop protein shake
Train
20oz water
1 scoop protein shake + creatine
2 Corn dogs
20oz water
1 turkey sammich with pepperjack cheese, 2 dill stacker pickles, and mustard
16 oz kool-aid

7/19/2011:

2 scoop protein shake
1 cappuccino
16oz water
Joey burrito bowl from Moe's, rice, black beans, chicken, sour cream, cheese, diced jalapenos, tomatoes, and cilantro. 2 scoops of salsa
32oz water
1 cappuccino
8oz ribeye, grilled
1 cup of steamed broccoli
4 Ayinger Celebrator Doppelbocks
2 Flensburger Pilseners



7/20/2011

Foam roll

Squat: WU+, 4x3x315, 1x2x325

I was going to keep going up in 10lb increments just for fun, but someone else wanted to squat so I decided to go do something else.

Barbell Bench: 1x5x45, 1x5x65, 1x4x95

Wish I could find a grip that would allow me to do more weight without pain... or better yet, not have pain.

Dumbell Bench: L- 1x5x55, 1x5x65, 2x5x75, 1x3x75; R- 4x5x35, 1x3x35

Hmm, got 3x5x75 last time but it was tough and this time I didn't get 3x5, so repeat again

Lying Tricep Extension: 3x6x45

Had bad DOMS last time from doing those, so I cut down on some reps. I rewatched the Rippebro vid on these so I focused on proper form. Should be able to go up in weight next time.

gGHR: 1x10

Found a better spot to do these, still very difficult and I prob do 1/2 the ROM before I fall and push myself back up.

Food:

2 scoop protein shake (skim milk)
1 cappuccino
16oz water
Pork BBQ, french fries, green beans, hot bbq sauce from a local BBQ place.
32oz water
1 cappuccino
2 scoop protein shake
Train
32oz Powerade Zero
1 scoop protein shake with creatine
8oz ribeye
2 reg sized mashed potatoes, some butter
4 Flensburger Pilseners

You never post your delicious looking steaks and chicken you make itt. You should. Yay food porn.

Giz,

I will start posting them, I just don't like to post them everywhere and seem like spame.

Baseball:

Just found a local adult team that I am going to try out for next season. One small problem is I haven't played competitively in ~five years. Hell, I can't even find my old glove anymore and I fell in love with that thing over the years.

So I guess one of the first steps I need to do is get a glove, but what else should I be doing to get back into baseball?

In my google searching to find a team, I found a guy that runs a baseball training facility here, which seems more geared towards children than adults (http://www.stksports.com/). The guy that runs the facility played in the minors and had a short stint in the majors, but was never anything big. Just realized that this guy is a sponsor for the team and also plays for them occasionally. So I think I'll go talk to him and hopefully get on track to play some ball next Spring and/or some games throughout the Winter.

Hmm, guess I forgot to log last week. Oh well, on to today.

8/1/2011:

Squat: WU+, 5x3x335

A couple grinder reps, but I'm loving this 3 rep set scheme.

Bench: WU+, 1x5x135, 1x4x175, 3x5x165.

Wasn't sure where I was at on bench since I haven't done it in 1.5 months.

Power Clean: WU+, 3x3x155

Trying to learn these and completely replace Pendlay rows. The last set of these was really tough. I'm going to repeat this on Friday with one caveat. Do a lot of WU sets where I execute really good form as I'm still in the learning phase.

Lying Tricep Extenstion: 3x8x65

-----

I think my squat from last time must've been 325 on my last update and I entered it in wrong.

8/3/2011:

Foam roll + ~10 stretches from Magnificent Mobility

Squat: WU+, 3x335, 3x3x325

Last rep on 335 was a mega grinder, so I dropped some weight. Last rep on the 3rd set of 325 was a pretty bad grinder so I just skipped the last set. In retrospect, I think I should've dropped some more weight after the last set and pounded out a set to failure of 225 just for more volume.

OHP: WU+, 2x5x130, 1x4x130

Really tough.. Practiced cleans by hang cleaning this up, so it's kinda like I'm going to be doing some sort of clean 3x per week.

(Sumo) Deadlift: WU+, 3x315, 10x225

I felt whooped by the previous exercises and couldn't WIM the 315 5 times. I've got a small case of T-Rex arms wrt DL. They just don't hang right... So I tried to Sumo DL after reading a little bit about it. I'll get a video posted next week.

gGHR: 3x10XBW

these while at the same time.

---------

I posted this in the LC thread, but I've made a year long goal of being able to squat >=400lbs @ <200lbs weight. I will likely need to change up my squat programming, but right now if I can go up 5lbs per week on my 3RM, I'd be repping over 425 at the end of the year. I'll get the programming in place so that on October 1st I'll have three solid months of training to for sure meet the goal. Until then I'll just try to keep up with periodization.

No no no therey. Like this:



Short arms leads to rounded back unless I go sumo.

re: Deadlifting

http://robertsontrainingsystems.com/blog/deadlift/

I noticed the Sumo style was really tough for me to get it off the ground. So I'm going to focus on a lot accessory work with GHR, RDL, and GM. My DL is behind where it should be anyways, so time to get **** done.

o you mean like, always. i thought you ment you ended up with them after a workout. my bad.

I forgot to log my Friday workout. I remember it being pretty meh and thinking that my last several sessions had been meh. Now I've been barely eating at maintenance and getting decent sleep, so I am thinking it's probably time to move on. So this is my last week on Starting Strength. I'm not planning on training super hard this week, nor is it going to be a traditional deload week.

I'll be moving on to Wendler's 5/3/1 starting 8/14. I filled out an excel spreadsheet for the next 12 months which I can provide once I get home. I'll be doing the main lifts with a combination of the types of accessory lifts. The lifts and accessories will looks something like this:

Sunday:
Press-5/3/1
Chins/Pulls- 5x10
Dips- 5x15

Monday:
Power Cleans- 3x3
Deadlifts- 5/3/1
Deadlift- 5x10 (40-50% of training max, rounded to nearest 10)

Wednesday:
Bench- 5/3/1
Kroc Rows- 5x10-15
Tricep Extension- 5x10

Thursday:
Power Cleans- 3x3
Squat- 5/3/1
One-leg/pistol squats- 5x10-15
Ab-wheel- 5-10

Accessory exercises will change as necessary. For example, right now I plan on completing 5x10 light DLs after my 5/3/1, but on deload weeks that might be too much volume and I'll do something different like 5x10 GHRs and 5x10 hanging leg raises, or I might not do Jack ****.

Using the formula in the book, I calculated 1RM for each lift:
Press: 157
Dead: 367
Bench: 204
Squat: 368

Training Maxes:
Press: 140
Dead: 330
Bench: 185
Squat: 330

---

Got a little busy at work, so I can't finish this now. Will write up more later if I feel the need.

Sumo uses different muscles than the std DL obv, and from my own experience you can lift as much/more. It takes a bit of time to get used to a new style though. See jdockkkk's log for some discussion of different sumo styles (mainly very broad stance vs a closer one). Very beneficial for us t-rex guys though.

Sumo is going to take some major practice to get used to because I'm terrible now. Just saw this post now, so I'll check out jdoccks log for further talk.

On to today's show:

8/8/2011:

Foam roll + dynamic stretching + can't find my damn lacrosse ball

Squat: WU+, 5x3x315

Set 4
Set 5


Overhead Press: WU+ 3x5x135

Set 1
Set 2

Sumo Deadlift: WU+, 1x5x275

Pretty tough and of course I forgot to film this :sigh:

gGHR: 3x10xBW

----

I felt decent going to the gym, but the workout lacked some umpgh. I think it's because this is my last week and I am anxious to try out 5/3/1.

Week 1, Day 1 of 5/3/1

OverheadPress	1	5	105
	1	5	115	Est.Max
	1	8	120	151.968
Dips	5	3x10,2x8
Pullups	10	3

Last set of press was pretty difficult. I didn't reach my training max, so I have room to work.

I was going for 5 sets of 10 on dips, but wasn't able to get the last two sets. My triceps just started crying after the 4th set.

Currently at home on set 6 of 10 for the pullups. Wendler says to do 5 sets of 10, but there's no way I can do a single set of 10... Maybe do another session of 10 sets later today. My shoulders feel like they got a pretty good workout so far lol.



Going to run a few sprints once the sun goes down. Too hot currently.

Temperature
91.2 °F
Feels Like 103 °F