Current Progress as of 10/28/11:
Start, Current: 8/1/11 → 10/28/11
Latest workout (10/28): - YouTube
Info:
Age: 20y/o
Height: 5’7"
Weight: 165lbs —> 193lbs
Measurements:
9/25/11 —> 10/31/11
Waist: 39.5" → 38"
Neck: 16.5" → 16.25"
Hips: 42" → 42.75"
BF%: 26.3 → 23.8 (Navy method estimate)
Shoulders: 50" → 49.5"
Chest: 40.5" → 40.75"
Thigh: 27.75" → 27"
Upper Arm: 14.5" → 15"
Calf: 14.5"
Forearm: 11"
Current PRs:
Squats : 205x5 —> 367.5x5
Bench : 135x5 —> 205x5
Deads : 225x5 —> 365x5
Presses: 85x5 —> 140x5
Cleans : 80x3 —> 160x3
Pullups: 205x4 → 217.5x5 (total weight)
Front Squat: 165
GHR: ?
Athletic Training History:
As a kid, I didn’t play a single sport. The only athletic pursuit I seriously excelled in was wrestling. I never participated in any organized wrestling, but fucked around with guys on my middle school team and always held my own. As a sophomore in high school, I gained experience in performing the Squat, Bench, and Deadlift with poor form.
As a college freshmen, I did the “Starting Strength” program from bodybuilding.com without cleans, with only slightly better form, and while “cutting”. I dropped Starting Strength and competed in grappling and trained all the various aspects of MMA soon after. During this time, I was able to “achieve” a 285lbsx5 “thighs parallel” type of squat at a body weight of about ~145lbs.
About a year ago, I had accumulated a litany of injuries participating in MMA. Most of these probably occurred because I was ALWAYS trying to “cut” weight. Anyways, I strained one of the major ligaments in my knee during training. About the same time, I ended up moving out. Because of the injury and a new, tighter budget, I dropped MMA.
During the ensuing year, the only physical activities I participated in were semi-frequent pick-up basketball games and random grappling matches that occurred because my friends wanted to “train UFC” with me.
Goals:
My goal is to get as strong and powerful as I can. Simply put, I’d like to participate in both powerlifting and weightlifting at one point or another.
Current Run on SS:
I started a new run of linear progression on August 1st, 2011. I was (am) determined to do it by the book this time. I have been drinking a GOMAD (whole) and sleeping 9 hours religiously. My biggest mistake has been waiting six weeks to add Power Cleans to the program.
9/25: I’m moving to an every-other-day training schedule. I feel like my pressing movements will greatly benefit from this and it will give me an opportunity to progress my cleans more quickly. I also expect better nutrient partitioning. I’m switching up my diet as well. I’m moving to skim milk instead of whole milk. On my off-days, I’m going to consume as few carbs as possible (besides the milk) and eat as much lean and fatty meats as I can get my hands on. On my workout days, I’m more or less going to eat a ton of carbs, which sort of translates to whatever I want. I’m going to try to keep the fat as low as possible on this day (within reason: 20% of my cals minimum).
10/24: Back to 3 days a week and dieting to get back to 165/148 and destroy the Washington State record books for those weight classes, nomsaiyan?
Training
Here are the issues and adjustments I’ve made with the various lifts:
Squat:
I contracted a case of bicep tendinitis from an incorrect carry position. I have been successful in treating this by following the five day ibuprofen protocol of 3200mg/day coupled with a deload in squat.
I was able to add ten lbs. every single workout to my squat until 345lbs. At this point, the point became too painful and I cut the Squat session off after the first rep. I planned a 10% deload, and warmed up to 305, but didn’t perform 305. For my next workout, I performed one set of 305. My next workout will include all three sets of 5 at 305.
I love squatting with real shoes and a belt. I have been using Rip’s shoes and the athletic belt from bestbelts.com.
9/25: I think I am going to reset and work my way back up by 5s. I want to make sure I can keep my knees out and my chest up coming out of the hole. This is going to take a lot of weight off the bar in the short term, but, long term, I think this is the right call.
10/21: I’m switching over to Madcows 5x5 for Squats. I’ll be Front Squatting 3x3 on Wednesdays.
Bench:
I missed one bench workout because of my bicep tendinitis. Otherwise, I haven’t had any real problems with it. I just received my 1.25lbs plates and I will be needing these to make jump rather shortly.
9/21: I decided to start benching with a belt. I’ve only done one set so far and it seemed to help just a little bit so I will go to this from now on.
9/30: I moved my grip in today because I didn’t have a spotter and it was easier to unrack. I felt way stronger off the chest and I may just keep it this way. IDK yet.
Deadlift:
I have insanely small hands. Seriously, they are barely bigger than most girls’ hands. This limits my deadlift immensely. On two particular sets, I’ve gotten to the last rep and my right hand, which is the one I alternate on heavy weights, will get the weight half way up in a flash while my left hand will barely be able to get the other side off the ground. I’m doing everything I can to improve my grip, but it will probably always limit my deadlift.
I’ve started using a belt on these and has made a tremendous difference already.
10/28: I am moving to deadlifting x1/week now.
Press:
Until 9/8, the smallest plates I’ve had were 2.5lbs. Now, I have 1.25lbs and I expect this to make an enormous difference in my press progress.
9/25: Time for my first reset on these. I will go to a weight that allows me to tie my PR in two weeks to three weeks.
Power Clean:
I haven’t made any adjustment so far.
This Log:
I plan to update this log after every workout. My goal, though it is ambitious, is to film ALL of my worksets and upload them to youtube. This process might take a while to get streamlined, but I want my form to be subject to scrutiny and evaluation on a regular basis.
