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Old 07-13-2016, 11:17 AM   #1
johnnycarson
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Hi this is Jim Logg

Hello All. My bicycle was stolen and I needed a new way to exercise. Friend recommended Stronglifts. Turns out I like weightlifting. Been running this nonsense for about 6 weeks now, with some slight modifications. Plan to continue with this program until the linear progress stalls, then find a new program.

In my favor:
-Flexible
-once pulled 315 in high school
-squat shoes in the mail


Against my favor
:
-6 years of borderline alcoholism
-smoke like chimney
-usually get going (away from toughness) when going gets tough
-very limited hand-eye coordination
-nearsighted
-no understanding of nutrition
-lazy
-periods of dipsomania

Unclear whether in or against my favor:
-work a very physical job, in summers shirt completely soaked with sweat at least once a day.

The weight is getting hard! This log is for accounting and I hope some good feedback.
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Old 07-13-2016, 11:31 AM   #2
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Re: Hi this is Jim Logg

Oh I forgot--M,26,5'8",156lbs
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Old 07-13-2016, 11:38 AM   #3
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Hi this is Jim Logg

Gl gl will follow
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Old 07-13-2016, 11:48 AM   #4
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Re: Hi this is Jim Logg

Here is what I've written in my pocketbook:

6/30/16 (After ~4-5 weeks of training, I reckon)
Squat: 5,5,5,5,4 @ 205lb
OHP: 5,5,2,5,4 @ 90
DL: 1x5@225

I break the stronglift rules sometimes by progressing even if I fail sets 4 and 5. As long as I hit the first 3X5, i am happy.

7/3/16
SQ 5,5,5,4,5@210
BP 5x5 @ 145
Row 5x5 @135
Powerclean 1x1@135

7/5/16
SQ 4,1,XXX
---total breakdown that day. Not far in to the program, it's obvious making 5X5rm three times a week is not sustainable. In my notebook I wrote I worked on form @135.
OHP 5x5 @80
Dl 1x230
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Old 07-13-2016, 11:57 AM   #5
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Re: Hi this is Jim Logg

7/7/16
visiting friend in New Haven. He is a member of Planet Fitness. The squat rack there would not allow any one under 7' tall to hit depth. Tried to do 215 by backing all the way out to the floor. on third rep, some guy was screaming "you're bouncing the bar! you're bouncing the bar!" and my concentration broke. I racked up. Afterwards did what I think were pause squats.
SQ 1x3 @215
Pause squats 4x6-10@135-145
BP 5x5 150
pull-up 1x10,1x5 with 4lb medicine ball between my legs,2x5 unweighted

7/10
SQ 5,5,5,54 @ 215
OHP 5,5,5,4,3 @90
Dl 1x5 @240
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Old 07-13-2016, 12:10 PM   #6
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Re: Hi this is Jim Logg

For some reason the 7/10 workout made me sorer than I'd been since I started. Back,hips, and quads still felt barbecued when I entered the gym yesterday. Thus began my least productive day thus far:

7/12/16 Didn't even try to squat 5x5rm
practiced form 3x5@ 185
attempted 5rm, 1x4@ 220
--probably I had another in the tank but I just felt so awful I didn't care
front squat 1x3@135
BP 1x5 @155
---on the last rep my leg kicked out. racked and said F it.
Row
140 5,4,xxx

I don't know what happened yesterday, I had nothing in me. Left gym after thirty minutes. Hopefully tomorrow I will be recovered.

On the positive side, I made two videos. I know my racking is horrendous, but all other comments will be much appreciated. Keeping core tight and breathing are things I need work on.


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Old 07-13-2016, 02:15 PM   #7
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Re: Hi this is Jim Logg

How much rest between sets does SL 5x5 recommend?
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Old 07-13-2016, 02:46 PM   #8
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Re: Hi this is Jim Logg

Three to five minutes I think. Probably I should be resting a bit longer.
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Old 07-13-2016, 03:17 PM   #9
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Re: Hi this is Jim Logg

Quote:
Originally Posted by johnnycarson View Post
Three to five minutes I think. Probably I should be resting a bit longer.
Maybe, but that becomes time-costly when you're doing 5x5 not including warmups. I'm pretty sure the stronglifts 5x5 work sets are meant to be significantly lower intensity and practice/bodybuilding oriented than a starting strength or gslp 3x5, so it might be correct to limit the rest intervals and lift a little less weight.
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Old 07-13-2016, 03:35 PM   #10
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Re: Hi this is Jim Logg

I don't know anything about the 5x5 but I do have 3 suggestions for your squats. Most of this is coming from your 220 video, which is great to pick apart as it is the heaviest weight and you are the most tired (where bad form becomes very evident).

1. When you unrack the weight, do not go directly into moving back. It looks like you lift the weight off the rack and push it back at the same time. This gets the weight going back before you are really ready to move backwards. Stand up, make sure you are stable, and then move yourself back with your legs. Don't let the weight pull you back (which is what it looks like is happening).

2. When you rack the weight don't look at your side until you are about to release the weight. Walk the weight directly into the uprights, lower the weight until it hits the J-hooks, and then look to the sides to make sure you are aligned correctly before you fully release the weights. Makes things go smoother when you get that down.

3. I recommend that you don't lift the weights with your head. This is super evident on the 3rd and 4th reps at 220. You jack your head up when you squat the weight up. Movement of the head should be minimized, 0 movement being ideal. I have not kept up with proper lifting technique changes as I have my style of doing things, but last I heard keeping a neutral head position throughout the lift is better than changing it or looking up during the lift. Looks like you are looking into a mirror too, might want to bring a sheet and tape to cover the mirror so you don't get distracted.

ETA: You might not want to try a 5 RM test after doing the form work at 185. Doing all of that work first will tax you more than you think, which will affect your ability to perform a true 5 RM test. Probably should either do warmups, then 5 RM test, followed by form work at 185 after the test or just plan on doing the 5 RM test on a different workout day. You also aren't showing us what you are doing for warmups. Doing too much will affect your ability to complete a workout as you will be too tired. Doing too little is also bad, as you won't be properly warmed up to do the work. Somewhere between the 2 is what you should strive for, but is one of those things that is individual (what works for me might not work for you).

Last edited by skeletor121; 07-13-2016 at 03:52 PM. Reason: see ETA
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Old 07-13-2016, 11:24 PM   #11
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Re: Hi this is Jim Logg

Honestly, stronglifts is just a rip-off of starting strength. I think the 5x5 was mainly just an attempt to differentiate itself. At first the volume seemed great, but now it is just too taxing 3x a week. However sl recommends switching to 5x3 after two deloads anyways, so it ends up being more or less the exact same linear progression model, just subbing cleans for rows.

Thanks so much for the comprehensive write up, skeletor. I knew that I had started with the rack too high, but had never thought at all about how I was backing up without control. The headtilting is an issue for sure, especially since I was actively trying to keep my eye fixed to the floor about five feet in front of me. Will focus on that tomorrow.

My warm up is kind of random. I'll try to track it tomorrow when I get back from the gym.
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Old 07-14-2016, 02:26 PM   #12
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Re: Hi this is Jim Logg

7.14.16

Better today
SQ
-warmup consisted of 2x10@45, 5@135, 3@185
--3x5 @220. Made video of last set. Notice I still tilt my head up, even though I set up a place to fix my gaze, and didn't think I was tilting up at all. Definitely I knew that my last rep was awful. My concentration broke and I let my core go slack.
OHP
5@95,2x5@90,4@90,2@90
--My press sucks, my stamina sucks. Smoking likely contributing factor. Failure to keep bar in vertical path one too.
DL
1x5@245
--made video: whoa my form is horrendous! Honestly I have given no thought to dl form at all, just been trying to lift the weight. But until I saw the video I had no idea how bad my back was rounding. Time to check the manuals.
Total weight time, 50 mins, 54 secs, including warm up.
After:
2mins of plank,30secs of side plank, 30secs of plank, 15secs of side plank. No rest in between.
1 mile run on tread mill. 8mins 4secs.
Muscle up attempted. Failed.


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Old 07-14-2016, 06:24 PM   #13
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Re: Hi this is Jim Logg

Quote:
Originally Posted by johnnycarson View Post
7.14.16

Better today
SQ
-warmup consisted of 2x10@45, 5@135, 3@185
I like this warmup rep/set structure for your working weight
--3x5 @220. Made video of last set. Notice I still tilt my head up, even though I set up a place to fix my gaze, and didn't think I was tilting up at all. Definitely I knew that my last rep was awful. My concentration broke and I let my core go slack.
It will take some time to correct the head tilt, but if you can keep it in the back of your mind it will help remove the habit quicker.
OHP
5@95,2x5@90,4@90,2@90
--My press sucks, my stamina sucks. Smoking likely contributing factor. Failure to keep bar in vertical path one too.
There are a few good pressers in this forum, post some videos of your OHP sets and get some help there too.
DL
1x5@245
--made video: whoa my form is horrendous! Honestly I have given no thought to dl form at all, just been trying to lift the weight. But until I saw the video I had no idea how bad my back was rounding. Time to check the manuals.
Time to film all sets (even warmups) and review them immediately after finishing so you can catch the issues and work on them the next set. Probably should do this for all lifts as well. Post some here for comment, but review all of them yourself and use the comments from here to make corrections throughout the workout.
Total weight time, 50 mins, 54 secs, including warm up.
Not sure how long it takes is that important, especially when trying to get form down. If you find you need more rest, take it. Longer workout is better than ingraining poor form IMO.
After:
2mins of plank,30secs of side plank, 30secs of plank, 15secs of side plank. No rest in between.
1 mile run on tread mill. 8mins 4secs.
LOLcardio IMO. I hate it, but is probably a good thing to do.
Muscle up attempted. Failed.
See my comments in red.
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Old 07-17-2016, 01:31 PM   #14
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Re: Hi this is Jim Logg

Thanks again for the detailed comments, Skeletor.

7/17/2016

Waste of a day. I went to a different gym location and it was crowded (with people and machines) and I was in a hurry. Hurried over to the squat rack knowing I had a maximum of 45mins in the gym.

SQ
1x10@45, 1x5@135,1XPower Clean @135 (adjusting j-hooks), 1x2@185

1x2@225.
--on the second rep at 225, my pants split, and I racked, worried that I'd show the whole gym my taint.
F'd around on the Bench real quick1x5@135, 1x3@155

Left abruptly and in shame. Disappointing because I thought I'd come in strong after two days off. Going to end up writing the whole day off and head back in tomorrow to complete today's planned routine.

Feeling a tight, sharp pain in center of left calf and upper right groin--perhaps they are both products of the same mechanical issue?
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Old 07-17-2016, 01:48 PM   #15
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Re: Hi this is Jim Logg

Oh yeah and I'm losing weight, preworkout weight 154lbs SMH.
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Old 07-19-2016, 01:37 AM   #16
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Re: Hi this is Jim Logg

7.18.16

If the palmist I visited three months ago had told me I'd be excited to try on a new pair squat shoes, I'd have spent a sleepless night puzzling over the obscure symbolism of her message.

Sq
2x5@225, 1x4@225. I know I'm being a sissy but the people chatting behind me were really distracting me. Going to start bringing earplugs. I see from the vid I am going way too far out with my knees, and not following a vertical path on the concentric phase at all. Probably why my calf hurts so much

Front squat
1x3@135, 2x3@145 very fun. Will do again.

BP
1x3@155'4x5@135. Deload I guess. Don't know what's wrong with my bench.

Chin-ups 3x5

Power cleans: 1x3@95,3x3@115. First time, good fun. Will do again.
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Old 07-19-2016, 07:02 AM   #17
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Re: Hi this is Jim Logg

Dat depth tho
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Old 07-20-2016, 05:30 PM   #18
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Re: Hi this is Jim Logg

Thanks, but watching the video, I only really went ATG on the first rep. Guess I am earning neither strength nor style points. Anyways, it looks like I'm switching to low bar now:

7.20.16
Now that I've bought the book, which I am enjoying one random paragraph at a time, it looks like I am officially changing from stronglifts to Starting Strength.

Left calf was still hurting very badly, and I was worried about tilting my knees too far forward. However for the first time, my shoulder felt good enough for the low bar position, so I switched. Huge difference. Wouldn't say 225 felt easy, but there was no grind. And it was much easier to keep my eye fixed on one spot. Or so I think, gym was too crowded to film any sets. I really focused on keeping the bar above the center of my feet, and from there every other consideration of form proceeded naturally. My right wrist on the last set was hurting, but that's my fault for not resetting off the rack.

SQ
2x5@45, 1x5@135, 1x2@185, 1x2@205
3x5@225
--Cant get my ass quite as deep though...
front Squat
1x3@135
2x3@150
--Love this motion. will continue with this SQ/fSQ split, especially since I've switched to LBBS and 3x5

OHP
2x5@95, 1x4@95
--only the last rep felt terrible, for once

DL
1x5@135, 1x2@205 front grip
1x5@250 mix grip
--had to reset my grip on reps 4 and 5. Nearly lost the bar locking out at rep 5. first time I've had a grip issue. Always supinate my right (dominant) hand, will switch it up next week.

Plank
2mins, 15 secs

Weight: 157. smdh
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Old 07-23-2016, 04:19 PM   #19
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Re: Hi this is Jim Logg

Will try to log alcohol consumption. Right now, it's pretty under control. Had two off days,
7.21.16
1x4@12oz porter

7.22.16
1x1@16oz bells two hearted, 1x3jamo rocks.

Not great but not to bad, especially since I was coming off 12straight days of work. it's been worse. Cigs steady at about 10 a day.
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Old 07-23-2016, 04:29 PM   #20
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Re: Hi this is Jim Logg

7.23.16
Slept in a bad way, had some weird pain in left lower back and abs. Hurt to hyperextend
Sq
3x5@230 low-bar. Felt good, grinded a little on last set, came up on toes a bit. No calf pain until now, about 2hrs after. Definitely feel it more in my Lower back.
Filmed set two:


Front squat
1x3@135,2x3@155 Easy.

BP
1x5@155. Serious grind on last set. 1x3@155. Shoulder was hurting, gave up. Hate bench press. Considering switching to incline unless I can get a spotter.

Chins
6,5,4,1 Wanted to do 3x6. don't know why I have such bad stamina with chins/pull-ups. Yesterday I did ten.

Power cleans
1x3@95, 2x3@120, 1x5@120
No idea what I'm doing, but it's fun. Filmed last set:

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Old 07-23-2016, 05:02 PM   #21
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Re: Hi this is Jim Logg

Squats look good. Couple points. Do what Skeletor said. Walk out with authority and the most efficient (least) foot work, dont dance around with the weight, just step back and into position and squat. Practice this because it becomes more important later.

At the top, dont rush. Take your time, take a huge breath in expanding your stomach out first followed by your chest, get everything supertight and then descend into your squat.

When you descend, going fast is ok but you need to control it and set your bounce back up at the correct height, you dont need to go ATG, just break parallel, but even if you want to go ATG, you still want to set your bounce correctly and not just dive bomb.

Also, if you're going to do SS, do SS> Dont mess with it. Just follow the program and you will get good results.
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Old 07-25-2016, 12:54 AM   #22
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Re: Hi this is Jim Logg

Thanks for the comments. I was just looking at your log. Pretty goddamned stout.

Will focus on racking and descent tomorrow.

Also, other than doing PowerCleans on Chin day instead of deadlift day, the only way I'm deviating from SS is by adding two sets of 3 on the front squat: surely this can't be too bad? Though if I'm wrong, I'm willing to listen.

Today at work we got a 345lb tire. Flipped it four times. Boss told me to stop horsin' around.
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Old 07-25-2016, 04:52 PM   #23
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Re: Hi this is Jim Logg

7.25.16
Weird workout. Everything felt off.

SQ
A young guy let me work in with him. After my warm ups, we loaded up 235. Did it five times, but it felt horrible. On the next rep I see that I only had tens on my side of the rack, so I think I misloaded. One hundred percent my fault. Next set my core felt like it was folding, so I only did 4. Last set (filmed) felt hard but ok. I am horrid coming of the rack, and honestly I completely forgot to think about it in warm ups, so no surprise my work setup looked like ****. I see in the video I am folding a bit on the concentric phase.
1x5@235-240??, 1x4@235,1x5@235

Fsq
1x3@160
Forgot to do front squats, then reset it after I had already warmed up for OHP, then realized my time was tight so only did one triple. Lol me.

OHP
1x2,2x3@ 100
Going for five each time. Lol me.
Will film next time

DL
1x5@135, 1x2@205 overhand grip
1x5@255 mix grip
First time supinating left hand. Felt strong off the ground, weak in lockout. Took a 5sec rest before last set. Forgot to film.
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Old 07-25-2016, 04:52 PM   #24
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Re: Hi this is Jim Logg

Oh weight is 159 smdh.
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Old 07-27-2016, 05:01 PM   #25
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Re: Hi this is Jim Logg

7.27.16
Weight 159lbs

Drank one 24oz red stripe last night.

SQ
watched about a third of Chris duffin's squat video. Honestly I think I tried to apply too many of the concepts too quickly, and without fully understanding what I was doing. Misloaded on my warmup too.
2x5@45, 1x5@135, 1x3@205(misloaded), 1x2@225
1x5@240,1x4@240,1x3@240.
--filmed sets 2 and 3. Honestly the problem was with my core feeling like it was folding as I was preparing for the next rep. The actual squats themselves didn't feel great, but not too bad. This is more or less the reverse of my problem when I was doing high bar. I am definitely doing something wrong with how I am placing the bar on my back. But I am confident after two days rest and a little studying I am going to hit 3x5@240 on Saturday. Still added 15lbs to my 5rm in a week, so not too bad.



Front Sq
3x3@165
--not so easy

BP
Read most of the ss BP chapter on the subway last night. Helpful.
2x5@155
--filmed second set. Huge grind on last rep, but I see my bar path was erratic. I know I could have done another, but the man I was going to ask to spot me left.

Did incline 125x5,135x5. Somewhere I read Greg nuckols questioning the logic of the standard linear progression deload model, since it just makes the lifter do exactly what he did to get to the plateau point in the first place. New plan is to make up for failed volume on main sets with assistance work whenever necessary.

Chins
8,3,5,3
--the chin reps I'm capable of on any given set seeming random. Probably need to rest more in between.

Power cleans

5x3@125. Ugly but easy. Was losing footing on some reps. Narrowed my grip, and the dancing stopped.

Think I am exactly 2months in today.
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