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Smokindavis' Training Log

Hi, I’m a 22 year old senior in college. For the first time in my life I’m trying to get stronger and hopefully add weight along the way.

In high school, I spent 4 years on the varsity cross country team. I was in great shape, but by the time I got to college, I was VERY skinny. I’m guessing I was around 150 pounds at 6’0. I completely wasted my first 3 years of college, fitness-wise. Sick of running, I stopped doing it all together. I had a free gym membership at my college but only went sporadically and had no clue what I was doing.

It wasn’t until a couple of months ago that I cleaned up my diet drastically and finally got serious about the gym. Having never lifted weights before, and with the distance running background, I was very weak. After about two months of training, I am now 185 pounds at 6’1.

I am now starting up Mark Rippetoe’s Starting Strength. I have done the program before, but had to stop during winter break. Now that I’m back into the swing of things, I want to do it again until I graduate in May. At that point I will look into finding a new gym.

Session #1 - 2/17/10

SQUAT
2x5 45 lbs
1x5 60 lbs
1x3 90 lbs
1x2 120 lbs
3x5 155 lbs

BENCH PRESS
2x5 45 lbs
1x5 65 lbs
1x3 90 lbs
1x2 120 lbs
3x5 135 lbs

DEADLIFT
2x5 45 lbs
1x3 50 lbs
1x2 75 lbs
1x5 90 lbs

I’m currently trying to build my squat back up. During my last workout before winter break, I squatted 175 lbs. This go with 155 was fairly tough though. My bench was fine, the reps were fairly easy. I’ve never really dead lifted before I started this program. The 90 lbs was a decent challenge but I don’t think it will be too hard to move up. It definitely felt good to be back on this program.

Session #2 - 2/19/10

SQUAT
2x5 45 lbs
1x5 65 lbs
1x3 100 lbs
1x2 135 lbs
3x5 170 lbs

MILITARY PRESS
3x5 45 lbs
1x3 50 lbs
1x2 60 lbs
3x5 75 lbs

POWER CLEAN
3x5 45 lbs

My personal best for squatting is 175 for 5 reps, so I’m almost back there. My form broke down a little on the final rep of the last set. I’ll keep moving the weight up, but by a smaller interval. As for the press, this was tough. I got all the reps fine, but I’ve never pressed that much weight before. Feels good. My progress on the power clean is going to be very slow. This was the first time I’ve ever done them. I had originally planned to do 5 more sets of 5 and then 5 sets of 3 all with 45 lbs, but I thought it was best to start off slower than that. I’m going to read the power clean section of Starting Strength again before the next workout. I want to make sure my form is good. I wasn’t confident in my hand and elbow placement. Overall a challenging workout.

Session # 3 - 2/21/10

SQUAT
2x5 45 lbs
1x5 70 lbs
1x3 105 lbs
1x2 140 lbs
3x5 180 lbs

BENCH PRESS
2x5 45 lbs
1x5 70 lbs
1x3 100 lbs
1x2 130 lbs
3x5 145 lbs

DEADLIFT
2x5 45 lbs
1x3 65 lbs
1x2 90 lbs
1x5 110 lbs

Damn do I feel good. My form was much better this time on the squat. I lost it for a second during the 4th rep of my 2nd max set but had good form for the last rep. I had to take fairly long rests between sets, but Rippetoe has said that you can take as long as you want. I didn’t even look at the clock because it just plain doesn’t matter. The bench was a challenge but I never really struggled. Benching is so much more fun when you don’t have a spotter. My deadlift was pretty easy so I’m going to keep with the big increases. Honestly, bodybuilding has its perks, but I’m starting to love powerlifting.

Session # 4 - 2/24/10

SQUAT
2x5 45 lbs
1x5 75 lbs
1x3 110 lbs
1x2 150 lbs
3x5 190 lbs

MILITARY PRESS
3x5 45 lbs
1x3 55 lbs
1x2 70 lbs
2x5 85 lbs
1x3 85 lbs

POWER CLEAN
5x3 45 lbs

My squat went fine except for the final rep. I almost got stuck in the hole but was able to push through. I’m going to slow my increases in squat. I’m also going to slow my increases for military press. I couldn’t get the last two reps. But since I only missed two reps I will still continue to increase the weight. As for the power clean, I’m starting to get the movement down. Next time I will try to add some weight to the bar.

To give you an idea of where I was. This was my “natural” weight of 170 lbs at 6’1. Since September 2009 I have put on about 15 lbs. I’ll post a current pic soon.

n3405849_37531007_5571.jpg


2/25/10 Front

http://images.t-nation.com/forum_images/d/4/d4768_ORIG-dick.jpg

2/25/10 Back

2/25/10 Legs

These are me currently. 5 months ago I was exactly 170 lbs. I’m now somewhere between 180 and 185 lbs. I haven’t weighed in recently. I will tomorrow. Long way to go, but I’m not as scrawny as I used to be. A lot of friends are starting to notice the extra pounds.

SESSION # 5 - 2/26/10

Weigh in: 183 lbs

SQUAT
2x5 45 lbs
1x5 75 lbs
1x3 115 lbs
1x2 155 lbs
3x5 195 lbs

BENCH PRESS
2x5 45 lbs
1x5 75 lbs
1x3 105 lbs
1x2 135 lbs
2x4 155 lbs
2x3 155 lbs

DEADLIFT
2x5 50 lbs
1x3 75 lbs
1x2 110 lbs
1x5 130 lbs

I had to work out at night instead of in the morning like usual because I woke up feeling mildly nauseous. My squat was the highlight of the workout, everything else was okay. The squat was actually fairly easy, so I can’t wait to hit 200 on Sunday! My squat form is definitely not perfect, mainly because of flexibility issues, but I do make an effort to always go to parallel and as low as possible. I can never seem to get below parallel though. I didn’t quite get bench this week. After under-achieving on my first three sets I decided to add the fourth set to at least get more reps in. I’ll repeat with 155 lbs next week and aim for 3x5. Deadlifting was fine except for a “minor” incident during my final set. I was doing 5 reps with 135 lbs and some skinny, indian dude interrupted me between the 4th and 5th rep to ask me how many sets I had left… honestly, I couldn’t believe it. I was in the zone and he just took me out of it. I only had one more rep! I hate people sometimes.

I caught a nasty stomach virus from my roommate on Sunday, so I haven’t been doing anything, never mind working out. My game plan is this. All I’ve been eating is toast and bananas, so Wednesday I’ll get back to my normal diet and continue that on Thursday. Friday is when I aim to return to the gym. I’ll pick everything up by repeating my last workout. Depending on how that goes I’ll continue from there.

SESSION # 6 - 3/5/10

SQUAT
1x10 45 lbs
1x3 65 lbs
1x3 95 lbs
1x3 135 lbs
1x1 155 lbs
1x1 185 lbs
3x5 200 lbs

MILITARY PRESS
2x3 45 lbs
1x3 55 lbs
1x1 65 lbs
1x1 75 lbs
1x5 90 lbs
1x4 90 lbs
1x5 90 lbs

POWER CLEAN
2x5 45 lbs
5x3 50 lbs

I tried something new for my warmup. After reading Nate Green’s new article, I tried the warmup style that it contains and I actually liked it better. My previous warmups weren’t too effective. This new format got me looser and created less fatigue.

I was planning on taking it easy today because it’s my first day back from being sick but once I got to the gym I decided to just continue adding weight. Squat went fine. I got all the reps but I wasn’t too crazy about my form on the last set. I’m not doing anything terrible, I just need to go low on every rep. I caught my self trying to shorten the movement. Military press was awesome. I wasn’t able to get the 5th rep on my second set. But then I remembered something else from Nate Green’s new article. He said to picture yourself doing the reps before you do the set. He said it helps move through some sort of mental block that a lot of people have. Well I tried it for my last set and it worked wonders. I got all 5 reps and it was easier than the first set. I really like the power cleans. They feel really good and I can’t wait to keep adding weight to the bar.

SESSION # 7 - 3/8/10

SQUAT
1x10 45 lbs
1x3 65 lbs
1x3 85 lbs
1x3 115 lbs
1x1 135 lbs
1x1 155 lbs
1x1 185 lbs
3x5 205 lbs

BENCH PRESS
1x10 45 lbs
1x3 65 lbs
1x3 85 lbs
1x1 115 lbs
1x1 135 lbs
2x5 155 lbs
1x4 155 lbs

DEADLIFT
1x8 45 lbs
1x3 65 lbs
1x1 85 lbs
1x1 95 lbs
1x1 115 lbs
1x1 125 lbs
1x5 145 lbs

The squat went great. There were no issues and it was fairly easy. But that can be expected after having two days off. This was my second attempt for the Bench Press at 155 lbs. The only rep I missed was the final one.

I think the only reason I missed this last time was because of the mental block of not having a spotter. This time I benched in the power rack and it felt much more comfortable and I was able to push myself to the max and I got every rep but one.

Since I only missed one I’ll be increasing the weight next time. The deadlift was mostly good except for one rep where my form broke down. I’ll slow the progression slightly, but for the most part, this is progressing nicely.

SESSION # 8 - 3/10/10

SQUAT
1x10 45 lbs
1x3 65 lbs
1x3 85 lbs
1x3 105 lbs
1x1 135 lbs
1x1 155 lbs
1x1 185 lbs
3x5 210 lbs

MILITARY PRESS
1x10 45 lbs
1x3 50 lbs
1x1 65 lbs
1x1 75 lbs
2x5 95 lbs
1x3 95 lbs
1x1 95 lbs

POWER CLEAN
1x5 45 lbs
5x3 55 lbs

Squats were tough today. My final warmup set of 185 felt heavy, so I knew 210 was going to be hard. I got all of the reps but I’m still not happy with my form/depth. I will continue to move up the weight, but if my form isn’t any better on Friday, then I will go into my first squat reset in order to work on my form. For military press I only got three reps on the third set. I rested for a few seconds and then did one more rep. I’ll continue to move this up because I only missed two reps. The cleans were fine, still learning and getting comfortable with the movement.

I really haven’t been eating nearly enough. I need to focus on getting more calories.

SESSION # 9 - 3/12/10

SQUAT
1x10 45 lbs
1x3 65 lbs
1x3 95 lbs
1x3 115 lbs
1x1 135 lbs
1x1 155 lbs
1x1 195 lbs
3x5 215 lbs

BENCH PRESS
1x10 45 lbs
1x3 65 lbs
1x3 85 lbs
1x3 95 lbs
1x1 115 lbs
1x1 135 lbs
1x1 145 lbs
1x4 160 lbs
1x3 160 lbs
1x2 160 lbs

DEADLIFT

1x8 45 lbs
1x3 65 lbs
1x3 95 lbs
1x1 115 lbs
1x1 135 lbs
1x5 155 lbs

Good workout today. My first set of squats were tough, but after that something must have clicked. The last two sets were quick and easy. Can’t wait to keep moving up next week. Bench press was hard. Didn’t even get close. I only got 9 reps instead of 15. So, obviously I’m repeating 160 lbs next week. The deadlifts went smoothly. I’m really trying to concentrate on form because the weight is starting to feel really heavy.

SESSION #10 3/16/10

SQUAT
3x5 220 lbs

MILITARY PRESS
2x5 100 lbs
1x4 100 lbs

POWER CLEAN
5x3 60 lbs

I had a rough monday. I didn’t get any sleep whatsoever and in my sleep-deprived craziness almost decided to change programs. Would have been a terrible idea considering I’m still making nice progress on Starting Strength. Without any sleep I did stupid shit in the gym on monday. Today I kicked myself into gear and did my typical monday workout today. Everything was solid. Only missed one rep on the press, but I’ll keep moving it up. Since I started a day later this week, I’ll push everything else back a day to allow the same amount of rest. Next week, I’ll go back to M/W/F.

I walked a mile around the track this afternoon. I jogged about 400 meters but the rest was all walking. Felt good and it was great to get some sun. I haven’t done anything like this for about 4 years now. I think I’ll incorporate light walking into my afternoons now that it’s warming up.

SESSION # 11 3/18/10

SQUAT
3x5 225

BENCH PRESS
2x2 160
1x1 160

DEADLIFT
1x5 165

My squat was great. I finally reached two plates a side! Ask me a month ago and I would have never thought I would already be squatting that much. Feels great. I was really weak in bench, and I actually got less reps with this weight than last week. So I have one final attempt left at 160 next week. Unless some miracle of strength happens and I make the weight, I’ll do my first reset on bench after that. I’ll drop some weight off and work my way back up. The deadlift was tough but I got all the reps.

SESSION #12 - 3/23/10

SQUAT
3x5 230

MILITARY PRESS
1x5 105
2x4 105

POWER CLEAN
5x3 65

Every thing has continued to progress fine. Military press is starting to get tough but I’m still gonna keep moving the weight up. The power cleans are also starting to feel heavy. It feels really good though.