I am really bad about writing down my workouts so I think starting a log on here will force me to do so and be something interesting to look back upon.

My Story:

Cross Country, Wrestling, Track in HS

I would have wrestled in college but I hurt my knee junior year and it would not stop dislocating senior year. After a good track season as a Junior (1:54 800m), I decided I was going to run in college.

I was always a very low mileage guy in HS due both to my "size" (5'7" 138 as a senior) which was actually pretty big for a runner. I trained more like a sprinter than a distance runner and decided that I wanted to run at a University with a higher mileage program. I went to American University as a Freshmen and went from running 30miles per week in HS to 70 in college. For about the first three months I was completing amazing workouts and excited about the potential gains this higher mileage was creating. However, this was a huge mistake by my coach and it resulted in my body breaking down. I was continuously rolling ankles and hating life in general at the school. It did not help that the coach was most likely an alcoholic.

I transferred to Ohio State as a sophomore and walked on to the track team. After another disappointing season, I got my foot checked out and found out that I had a TON of stress fractures. My MRI looked like a spider web. The Dr. told me I had probably had them for a year and a half (Right when I started chronically rolling my ankle at American... Hmm the trainers at American were great).

Neither coach had let me lift seriously because I was already "bigger." With the time off over the summer to allow my stress fractures to heal I began to do an abbreviated middle distance lifting routine. I remember maxing out with my little brother on the bench (This is June 08 btw) and putting up 200lbs. I began that summer at about 144 and ended it at about 158 although I would bet that half of the weight gained was in the form of fat from doing absolutely no cardio.

I started running again in August, got back down to about 146-148 and by Thanksgiving the stress fractures were back. I did nothing for all of December and began to workout with 2 friends in January doing the Middle Distance workout with relatively light squats because I still was not sure my stress fractures had healed.

Started doing the Intermediate Starting Strength program in May.

I also bought a bike in August and have been riding about 80 miles a week. I still do not feel comfortable running and actually went to the Dr. and had an MRI on Friday and have a follow-up on Monday. There is a chance this could turn into a rehab log.

Anyways, I see myself changing up from Starting Strength soon and see myself doing some triathlon type training once I figure out what is going on with my foot.

I will try and post some videos soon.

I am currently 5'8 160lbs and 21 years old. This is my log.

Today's Workout (Yesterday at this point):

Squat: 3x5x301 I had a little bit of trouble as it was my first day with the weight (I am adding 5lbs weekly) although it seems like I always have a little bit of trouble on the first day of a new weight.

Bench: 3x5x232.5 (Was adding 5lbs up to this point but am going to do 2.5lbs from here on out)

Deadlift: 3x5x310 I really just need to stop being a bitch and start deadlifting more. This was the only exercise I did not have experience with prior to starting strength.

I know exactly how you feel, but I've neglected rehabbing it properly through mobility work so I can't really bitch.

I dislocated it swimming once (yeah, swimming) and sprinting =/

Deadlifts are supposed to be 1 set of 5.

Thats a typo. It was one set of 5.

I also forgot to put write weighted dips 2x10x30.

Bike Ride: 12 miles 42:30

I cut the ride short because I felt awful.

Note to self: Do not go for a ride right when you get up after lifting late at night

I have wrestled a decent amount in the last few years and its been fine fortunately. My pinkie on the other hand is a different story. I have dislocated it opening doors and bumping into people while walking.

10/1

Squat 3x5x301

http://www.youtube.com/watch?v=X7c74-y-fhg

I did not stay as "tight" as I would have liked on the last few reps. The angle sucks to see depth so I will try and fix that next time I post a video.

Press 3x5x140

http://www.youtube.com/watch?v=E6daP6Zwils

I went really fast for some reason on this set and probably should slow it down. Not sure why.

Hang Cleans 3x5x155

Is there a program I can use to rotate videos? I have one for this but its sideways because of the way the camera was held.

Let me know what you guys think.

You're doing high bar squats. A lot of the people around here (as well as starting strength) recommend low bar squats as they let you use more weight and involve more more posterior chain. Either way you're squatting a lot for your weight at a depth that looks fine, so excellent job.

The shoes aren't ideal for squatting. Cushioning soles are a poor base. Weightlifting shoes are the best, then Chuck Taylors or anything else with a hard sole. I like sambas.

Those are HB squats, which are fine. Depth is good, hip action out of the bottom is also good.

Get some Chucks.

this is often a result of doing your easy/recovery runs too fast... sound familiar?

I think he's a tad high, not too bad though.

Actually I didn't even run my distance runs fast enough. I got continuously yelled at for wanting to run like 7:00 miles no matter what day it was.

I was a sprinter at heart and left it all out on the track. Anything over a mile or on the road and it was a completely different story.

It was a result of the multiple stress fractures I was developing, not running too hard on recovery days. We were allowed to run with whomever we wanted on recovery days and the 400m runner and I stuck together for the most part. I was all about recovery on easy days.

I'll look into low bar squats and make a decision about them after giving them a try. I guess I just went with what I had been taught in the past.

Shoes will be on my list of things to get I guess.

As for depth as Blackkeys mentioned, these definitely were not super deep although probably passable. I should probably work on trying to get a little deeper.

A better camera angle would help too.