T Nation

VS' log - Getting Stronger


#1

Hi there,

So, I am 30 yo this year, nearly 31, from France. Basically been lifting on and off without clear routine or goal or whatever for years. Was a very skinny guy, became an average guy, looking soft. No discipline whatsoever so I decided to take a change.

Stats at the beginning (metric system)

  • Weight 74 kgs (for 1m75)

Maxes : (don’t laugh, I am angry about them)

  • Squat : 70 kg
  • BP : 60 kgs
  • DL : around 100 kgs (horrible technique)

I will begin with STARTING STRENGTH, because it fits my very busy schedule, I liked the book. After that I will probably go to 5/3/1 because Jim is an inspiration. I read a lot and have a lot of knowledge about training but I am a knowledge warrior and wanna be a Real one. Goal is to get stronger first. Aesthetics are a bonus.

I don’t do the Power Clean because I work out at a shitty french gym with no coach allowing that. So I do Pendlay Row

12/10/2016 - started as below (had benched on monday in a stupid split)

  • Squat : 3x5x55kg - was quite easy
  • Press : 3x5x25kg - was quite easy also
  • Row : 3x5x40kg - was also easy

Done in 25 minutes, at 8 in the morning. Good.

Looking forward to next session. I have trouble getting my nutrition right. Working a lot, had to kick a “I drink wine every evening” habit, and my woman doing a severe diet is not helping a lot.

No bullshit approach.

Supps : whey, caff pills in the morning if coffee too hard to stomach. Some Z12 to help sleep but I tend to steer clear of phenibut. L-Theanine sometimes during the day and a multivit.


#2

Okay so today 14/10/2016…

Had a poor night sleep, so was really drained down before training but managed to advance without issues :

  • Squat: 3x5x57,5kg
  • BP : 3x5x50kg
  • DL : 1x5x70kg

I need to get more sleep I feel it. A lot of stress at the office at the moment so I guess my cortisol levels are up the sky


#3

17/10/2016

Today

Squat : 3x5x60 kg
Press : 3x5x27,5 kg
Row : 3x5x42,5 kg

Had a big weekend with family, work to do, housing work, birthday, pizza, and some alcohol. Was expecting to have a rough session but somehow it felt very good. Squat felt very good and natural.

I however start to feel some kind of pain in the neck, upper traps. Maybe pinched a nerve or slept in a bad posture yesterday…


#4

Pizza + cake = full muscles and maybe a bit of a bloat so no wonder you felt good.

What kind of pain?


#5

When turning my head to the right, I have a painful stiffness starting from the top of the traps to the skull. Only when reaching a certain point.

It was stronger yesterday than today so maybe it will go away, I keep looking at it however.


#6

I wouldn’t worry. Probably just your traps on that side not used to working. Work on pulling your scapulae back and down for almost all lifts. That tends to be a big help.


#7

19/10/2016

Pre-workout nutrition : Shake : whole milk (300 ml), 2 scoops whey isolate, 2 handfuls oatmeal, some blueberries

I had a short night, probably got 6:30 / 7:00 sleep. Felt a bit tired and weak at the morning, woke up later than usual, so it was quite a rush to get to the gym and then work.

Training :
Squat : Starting Strength warm up ; 3x5x62,5
BP : warm up; 3x5x52,5
Deadlift : small warm up (some RDL with bar only + one set at 60 kg), and 1x5x75

Well this time it FELT like a real training. I was very drained after squat and BP. Deadlift was difficult, my hand were slippery.

I must say I ate poorly the day before, had less than 2000 kcal I think, was in hurry all day, maybe that affected everything.

Will eat better for next training !


#8

Yes, I am working on technique, re-read Starting Strength book, looking some Chris Duffin videos also. Felt better today. Thanks !


#9

23/10/2016

Missed a session because of traveling on friday so I went to gym today

Squat : 3x5x65kgs
Press : 3x5x30kgs
Row : 3x5x45kgs

  • warm up sets

Overall good session. Was really drained down after all that and having a “meh” day today. Will see next session.


#10

26/10/2016

Went today because yesterday I was feeling very tired and sick in the morning

BP : 3x5x55 kgs
Squat-Smith : 3x5x68,5
DL : 1x5x80

Well, I arrived at the gym and the only squat rack was taken by a smartass doing half-squat and would not move or talk.

So I started with bench, which went good. 55 is probably not a lot but feels like a small achievement for me.

I had to squat because I did not want to lose the momentum of my training, so I decided to use Smith machine. Well that sucks, the move sucks, but I did it. It was a nice effort.

I was drained for DL.

Had to wait a bit, did some warmup set RDL then DL at 60. DLing 80 felt ultra hard. I suck at deadlift. I like the lift, I like doing it at 60kgs it feels good, but anything above is very hardcore. I will have to fix that, I clearly “feel” that I do it very inefficiently, especially the initial pull to lift the bar from the ground, if that makes sense.

Hey, but I did the 80x5. And even 2 or 3 reps in another set to try to figure out technique. Small victory, but still a victory.


#11

Deadlifts just feel unpleasant. They’re an amazing lift, locking them out is satisfying, but between getting the damn thing moving and locking it out is a whole bowlful of suck.


#12

28/10/2016

Today’s session, in order :

  • Press : WU + 3x5x32,5kgs - RPE : 7/10
  • Row : WU + 3x5x47,5kgs - RPE : 7/10
  • Squat : WU + 3x5x70kgs - RPE : 8/10

I had to finish with squat because the rack was busy. Not optimal as my lower back was a bit tired by the row.

But it was nice. Squat was probably a PR for me, and I am happy with that.

I need to figure my peri workout nutrition. I train at 8 o clock in the morning, wake up at 6:30. I trained fasted today… And had some carbs + prot after. If I eat too much breakfast I feel bad, and if I eat too low, I feel some discomfort.

Now I have vacation and will be abroad monday, so next session will be Tuesday or Wednesday.

@MarkKO : yep, deadlifts are uncomfortable… The first part of the move feels so bad. My grip is bad too, hopefully I Got some liquid chalk which makes things better… But pulling that damn thing off the ground is a mission in itself.


#13

That just means you’re weak off the floor. Technical improvements can make a big difference to that. I’m weak off the floor and also a bit at lockout.


#14

02/11/2016

After a 4 days break, I restarted training today. I felt not very good at waking up, was coughing a bit, and having some stomach issues. But I decided to train anyway. I took a coffee and some biscuits.

Squat : WU + 3x5x72,5kgs - RPE 8/10
Bench : WU + 3x5x57,5kgs - RPE 8/10
DL : WU + 1x5x85kgs - RPE 8/10

It was a hard session but I went through.

Bench was the hardest. After the squats I was very tired, and bench did not feel great…

DL was surprisingly not so hard. The last rep was hard but mostly because of “cardio” (DL makes me sweat a lot and raise heartrate a lot !). I think I got a better form after working on it.


#15

04/11/2016

Staying focused

Squat : WU + 3x5x75Kgs RPE 8/10
Press : WU + 3x5x35Kgs RPE 8/10
Row : WU + 3x5x50Kgs RPE 6/10

Face Pulls : 3x15 because shoulder felt a bit weird.

I have so much respect now for people squatting huge numbers. This feels increasinbly difficult for me and I am at 75 kgs squat (bodyweight), but it’s quite amazing to notice the adaptation !


#16

07/11/2016

Today was plain bad.

I had to start with Bench, because squat rack was busy. I had sleep only 4 hours (awful night), and yesterday was out in the cold at soccer stadium, had a blast but did not eat or barely eat at dinner.

I failed my 60 kgs BP. It was also a psychological barrier. But, I also have a small “pain” in left shoulder / pectoral junction. This is barely noticeable most times but I felt it when I was under the bar. Could not complete the first rep correctly.

I am also incredibly self-conscious when benching. This is an issue. Always fearing to hurt that shoulder (regular pain that comes and go).

Dunno what to do, will see tomorrow.


#17

The logical step is to find out why you’re feeling that pain, and fix it. Could be as simple as tight muscles.


#18

03/12/2016

Lung infection cleared, shoulder ok, motivation regained

Trained again, with a slight deload :

  • Squat : WU + 3x5x70kg RPE : 7/7/9
  • Bench : WU + 3x5x55kg RPE : 6/7/7
  • Row : WU + 3x5x50kg RPE : 5/5/5

Last set of squat was demanding, but I warmed up a lot due to bad weather and feeling a bit foggy this morning.

I don’t feel like I lost strength, which is good.

Would maybe require some carbs + prot during workout to help recovery


#19

06/12/2016

  • Squat : WU + 3x5x72,5kg RPE : 8/8/9 - last set was hard.
  • Press : WU + 3x5x32.5kg RPE : 6/7/8 - nothing very particuliar
  • Deadlift : 1x5x85kg RPE 9 - had to do first 3 - reset for starting pos, then last 2

Was having still very strong quads DOMS from the previous session, and a poor night of sleep. It was a hard training, but I did it.

Now, rest ! Next session will be probably on thursday on friday morning depending on work


#20

09/12/2016

Squat : WU+ 3x5x75kgs RPE: 7/8/8
Press : WU + 3x5x35kgs RPE : 7/8/8
Row : WU + 3x5x55kgs RPE : 6/7/7

So, with a big meal the day before, this went very well. Squat at a current max was not so hard. I decided to Press instead of Bench cause I still have this little “pinching” feeling when benching, so I followed Rippetoe advice to Press instead. It went quite well and I am quite happy with my Press progress.

Row felt weird. It always feels weird, I don’t really like that exercise.

Next session 13/12, probably !