17.11.2011

SS-workout #2

Warmup:
5 mins of running-in-place + some leg-raises

SQ:

2x5x20
1x5x25
1x3x30
1x2x35
3x5x37,5kg/83lb

OHP:

3x5x20
1x5x25
1x5x30kg/66lb

DL:

1x3x60
1x5x65kg/143lb


Legs felt still horrible all day and while biking to home from work I was 80% sure that I won't be able to squat at all, but whaddya know?
On my way home I actually stopped by a local supermarket and grabbed a foam roller. The instruction-paper that came with the roller said not to roll before exercising but **** that.
I did roll my quads and hamstrings for quite some time immediately prior my workout. Also did a bunch of static stretches and those two combined seemed to make a difference.
Squatting felt actually pretty good but I'm sure my form still sucks, so time to record some videos on Saturday. OHP felt ok too, but really not sure if I should add weight next time or try to do 3 sets with today's weight. DL felt ok-ish but no idea about my form so try to video it on next workout as well.

Food:
2750 kcals / 200 g's of bro-teen

Foam rolling before exercise is fine and in fact beneficial to get rid of soreness/stiffness imo.

sorry to hijack but since this is a beginning thread and i have a beginner question, thought i'd ask it here.

just started my gf on a SS type program (squats, DL or squats, bench then bunch of iso and body weight exercises cause she doesn't feel it's a workout without them) and her legs aren't sore the next day.

her form is pretty good, and she is working pretty hard every set (grunting loudly and face getting red). i know soreness isn't everything, but for a beginner that has pretty much never lifted weights at all, i thought it was strange and perhaps am missing something. she is 100 lbs and squatting 55 only. should i be making her do more sets right now, or just load the bar as normal ?

Soreness is not an indicator of anything. Just keep going as per normal. Better asked in the beginner question thread though.

Yes, that's exactly what I was thinking.
It also said to "avoid rolling if suffering from disc herniation" and I might be seeing that my sciatica could be a symptom of exactly that.
OR it could be a couple of other things. It's never been diagnosed so can't know for sure.
Anyhoo, gonna keep rolling and see what happens.

I don't care. BUT it's a gf-post and rules are rules, so PICS OR GTFO!

Also, as Soulman said, u'd prolly get more answers if posted in a thread that is read by a lot of ppl i.e. Beginners' Questions.

While biking to work today, legs felt, if not quite normal, at least a lot better than previous 2 days. Climbing stairs felt still very awkward.

18.11.2011

Food:

~2500 kcals / 180g of protein

WEEE!
Happened to have some spare wood, plywood and paint laying around so decided to build one of these and put it in the yard:



Gonna use it to spice up my warm-up and cool-off routines.

Drop the cardio unless you're prepared to eat a lot more than you currently do. 10km per day x 10 times per week is way too much. It will 100% interfere with your recovery from lifting.

Put it this way: you up your daily intake of calories to build muscle > you cycle 10km per day which depletes your glycogen (energy) stores + nutrients > less calories + nutrients to gain muscle... etc

If SS = Start Strength then I wouldn't recommend it for a beginner without a coach. There are so many things that can go wrong with deadlift and squat. Took me about 9 months to get the perfect form on deadlift so if you want to gain pure muscle mass then I would go for either volume training or High intensity training (HIT). Some people respond better to V, some people prefer HIT. After lifting for 2.5 years using volume training I have finally switched to HIT and couldn't recommend it enough. Hope this helps.

Awesome. Wish I could just build sh*t.

a) Plenty of beginners have taught themselves how to dead and squat with no coach

b) What do your volume and/or HIT programs involve if there are no squats or deads...

a) True but having a coach makes it easier
b) Variation of traditional deads and squats, romanians, stifflegged etc

Was gonna post about workout #3 but nah, I NEED to get a couple of BigMacs first.

9 months? What the...