1337lolzz's training log

[1337lolzz]

I worked out Monday
Squats 5x5 235 lbs
Bench press 5x5 120 lbs
Barbell Rows 5x5 75 lbs
Dips 3xF 8/8/6
Not too bad.  I recorded myself on the last set of squats.  Depth is not good.  Maybe two inches above parallel, but it's as low as I can go.  My hips are locked at the bottom.  Knees go beyond toes, but I think that may be because I use a high bar position.  Weight is still on heels, I'm sure of that (toes always curled to their max).  No rounding or hyperextension of back, stays straight.  Hip drive is good.  I'll post the video later today.  This was a 1.5x bw squat.
Bench press is good and hard.  Focusing on squeezing pecs, so I actually felt it in my chest more than triceps today.  Same for dips.
Barbell rows are tough because of flexibility.  Forced to put barbell above toes, deep knee bend, and maybe barbell under shoulders instead of shoulder blades to keep back straight.

[1337lolzz]

Here's my 235 lb squat:

I don't think my knees are going beyond my toes, it just may seem like that from the angle of the video.  Depth definitely needs improving, but I think that will come with time.  I've been doing dynamic stretches every day no matter what (even if I have to lose 30 minutes of sleep to do it).  I'm very serious about it.
As a side note, after the first set of squats someone told me that if I don't wear a belt I am going to end up with a hernia.  He was talking about a stomach hernia though, not a slipped disk.  To quote, "wear a fucking belt."
I only wish I could squat ATG so everyone would try to explain to me how it's bad for the knees!

[Mehdi]

Squats is not low enough indeed. Need to get much lower. it's better to lower the weight by about 100 pounds and restart from there. Do the squat stretch a lot in the meanwhle and hip mobility exercises. Going to injure your knees if you keep squatting like that.
The rest of you technique looks fine. Your hips go back first so that's ok. don't worry about knee position, some people's knees come over toes, some don't. Had to do with length of femur/tibia etc, varies. Looks like you're wearing running shoes?
Thanks for sharing your opinion in the other thread btw, appreciated.

[1337lolzz]

Those are my tennis shoes.  I'm not sure if they compress like running shoes, though.  I'll buy some chuck taylors in the future.
cutting 100 lbs was a good idea so I did it today.
Squat 5x5 135 lbs
Overhead Press 85 lbs 5/5/4/2/3
Deadlift 145 lbs x 3
Chinups 2, 4, 4
On squats I used a smaller stance.  Noticed my back was getting worked more.  Depth wasn't affected much.
I coulda got overhead press.  I was over-doing it with the elbows forward.  They were in near front squat position.  On last set I corrected a little.  Next time I need to put them at 30-45 degrees.
On deadlift I narrowed the stance, to closer than shoulder width.  Still feels weird though.  My knees pop out when I bend, so my arms are hitting my knees, making it hard to keep them straight, unless I use a wide grip (like bench press width or more )  Back is rounded, and barbell doesn't look like it's over shoulder blades, more like over shoulders.
Chinups were hard because my right wrist is still hurting from two weeks ago.  Switched to right palm facing right and left palm facing me on 2nd and 3rd set because it only hurts to pronate or supinate.  During post-workout stretching I did wrists stretches, feels a little better now.
I recorded the squats and deadlift.  Only one rep on the deadlift because my camera ran out of memory (only records 45 seconds):
 

 
 

 
Form will improve with flexibility I think.  I don't see anything else too bad with them.

[1337lolzz]

The videos seem to have disappeared from youtube, so I have to upload them again.  Thanks youtube!

[Mehdi]

Squat. Still need to go way, way lower 1337lolzz. Also more sitting back (wall squats).
Deadlifts. Looks like you're using a frog stance (it exists), a bit too narrow for me. I'd go for a bit wider. Best is this: arms perpendicular with the floor (rom is shorter on the way up), put your feet so that your legs don't come in contact with arms. You don't need to push your knees out on deadlifts, just push straight through your heels (don't let knees buckle in, but no need to force them out).
 

[1337lolzz]

Thanks for the feedback on squats.  I think ankle flexibility is a bigger holdback than hip flexibility with me, so I've added a few more sets to my ankle and calf streches (dynamic and static).
But with that workout, I've completed 12 weeks of Stronglifts 5x5.
It has helped my sport (I started strength training to aid with tennis), but now it seems to be holding me back more than helping.  If I squat on Monday, I'll still be tired on wednesday, when I have to play tennis (I'll be slower, my legs feel heavy).  The barbell isn't going to hit the ball for me.
So I bought the book Infinite Intensity and have started on the stuff in there.  I went through the 250 pages of reading quickly and started the 50 day sample workouts.  Bought some crappy dumbbells, some dumbbell plates (a bunch of 10's, some 5's and 2.5's), and cancelled my gym membership.
today's workout was:
5 Dumbell snatches per arm (20 lbs each arm)
5 dumbell swings per arm (15 lbs each arm)
10 burpees
60 second rest, 5 circuits
then as a "superset" I did 3 sets of farmer's walk with 60 lbs on each arm.  Grabbed the dumbells, walked as long as possible in my back yard, then rested 60 seconds.
_____
But I am still including strength training.  I can still do SL 5x5 with dumbells, and in the program there are many other dumbell exercises.  For example, on Tuesday, I am doing:
4 x 3   1 arm dumbell clean and press
4 x 4    1 arm snatch
weighted one legged squats (how the hell I'll do these if I cant even squat below parallel with TWO legs, I don't know D:)
4 x 5 glute nam raise
pull ups
pushups
Sladgehammer swings
___
I think it's good because now I can play tennis 4 out 5 days, two of those days with full intensity.  If I continue heavy strength training, I will not be able to play to my full capacity, and will be missing out of the important speed and endurance aspects of fitness.
___
 
I wonder, does anyone know where to get a nice pair of 18 inch dumbells with a good plate set for cheap?  My dumbbells are 14'', so I can only load them to about 75 lbs.  Ross does show us how to make our own, so I may try that if I can't find a cheap alternative.

[Mehdi]

You'll definitely feel it in the legs from the Squats all the time. You made a decision fast on cancelling membership/buying new equipment/etc
Played tennis yesterday. endurance was good, strength was good, speed was there, technique was bad.

[1337lolzz]

I think it's the right choice.  The gym needs a "two month notice" for cancellation.  I can still go until late June, though. 
$43/month isn't work that gym.  There is one, old, noisy squat rack, surrounded by two smith machines (the smith machines are very intimidating ), and there is always some Curl Hero using it, with his headphones and Red Bull, taking 10 minutes between each of his 10 sets.  There is also a guy who uses the squat rack to STRETCH.  he doesn't even squat the bar.  He spends 15+ minutes putting his legs and arms on the bar, etc, just to stretch.
Anyways, yesterday I did Interval Running:
Was planning to do:
4 x 800 meters
4 x 50 meters
After the second set on 800, I started to cramp in both calves (calf cramps are a huge problem with me, sometimes after doing a serve my calf(ves) go into a full on, unbelievably painful cramp(s)).  When I get a full cramp it puts me out for 2+ weeks.  Thank goodness they didn't cramp, but it was very close. 
Stopped after second set, couldn't run anymore.  Could barely walk.  Went home and did core, which included:
Flag x 5
Side bends x 6 per side x 50 lbs
Supermans x 15
Medicine ball twist throws x 8 per side
Did this circuit total of 3 times, and finished with plank hold for as long as I could.
____
Calves feel very sore today, but will still proceed with strength workout.
I've tried a lot of things for the cramps (potassium pills, tons of bananas, etc).  The best thing that has helped was using a tennis ball and massage stick.  This really loosened them up.  The only problem was that it would take so long to loosen them up.
After the strength workout today (which includes one legged squats and glute hamstring raise), I'm going to add a set or two of calf raises.  Maybe the cramps are due to muscle imbalance.  My quads are rock solid, but my calves are very squishy, even when flexed.
I'll post again after I see how everything goes.

[1337lolzz]

Finished today's tough workout.
1 arm dumbell clean and press
4x3 each arm x 35 lbs
1 arm snatch
4x4 each arm x 30 lbs
one legged squats with bodyweight 4x5
glute ham raise 4x5
pull ups 2x1
Pushups 2x15
Finished off by hitting a sledgehammer into a tire in my backyard 30 times
Comments:
-clean and press and snatch was fun
-one legged squats were hard.  I did them by tying a rope to a tree in my backyard to assist.  That's the only way I could do them with my terrible flexibility.  Felt good though.
-pull ups: had to do them by holding on to a door, haven't installed pull up bar yet.  Did a couple negatives the first set, but jumping up for them was making me cramp.
-I HATE PUSHUPS!
- sledgehammer was good for my grip, really felt in in my forearms.
-calves are still bad, doing some massaging and tennis ball work on them.  They feel a little better, but still bad.

[1337lolzz]

Did some GPP drills today.  According to the book, this will enhance recovery and endurance.
Burpees x 30 seconds
Jumping jacks x 30 seconds
High knee dumbell press x 30 seconds
split jumps x 30 seconds
total of 3 circuits, no rest (book called for 5, but was too many for me)
comments:  Was scared to exercise.  Calf muscle is fine, but the achilles tendon feels very sore.  On both legs, exact spot (entire achilles tendon).  Thought I might cramp during exercise, so took it easy on the jumping and pushing off the feet.  After, my legs feel better.
Still, if I try push off my toes hard I can feel it trying to cramp.  I think it will go away though.  It has been a long while since I did sprints like on day 2.  My lower legs will adapt and get stronger.
I forgot to do my core workout, stupid me.  Oh well.  Rest day tomorrow, thank god.

[Mehdi]

I think the calve thing is from all the tennis you do. Probably full of trigger points there. Work them hard with the foam roller/tennis ball. Whole calve, peroneals, etc. Do also the pike calf stretch & wall ankle mobilization for general ankle mobility multiple times a day. And soft tissue work for your feet too.
Routines sounds fun. Want to do more endurance work in the future, especially that sledgehammer thing.

[1337lolzz]

I've been using the tennis ball, feels very good.  My calves were strong today, could jump with no problem.
Today I did more conditioning:
Pullup x 2
medicine ball slams x 10
burpees x 10
jumping jacks x 20
no rest between exercises, 45 second rest between circuits.  continued for 10 minutes
finisher exercises: bear hug 75 lb sand bag and walking x 1 set to near failure
comments: hard!  Tomorrow is sprinting - I think my legs will be fine for it, and the next day is my favourite, strength training!

[1337lolzz]

Interval running and core today:
4 x 400 meters
5 x 50 meters
___
Turkish Get-up x 5 each side x 20 lbs
Deadlift Twist x 6 per side x 60 lbs
V-ups x 15
3 circuits
comments: First time doing turkish getups - took some time getting used to the form, but then it was good.  The ab workout today really hit the whole thing.

[1337lolzz]

Hi everyone, still alive here. Still doing Ross's stuff and seeing decent results.

Today

4x3 per arm Dumbbell clean and press 40 lbs
Dumbbell snatch
1x4 per arm 30 lbs
1x4 per arm 35 lbs
2x4 per arm 40 lbs
3x5 single leg bodyweight squats
2x5 glute-ham raise bodyweight
pullups
1x5
1x3
1x2
1x1
pushups
1x15
1x11
1x8
1x6
Sledgehammer swings into tire x 100 times

Despite religious stretching, flexibility hasn't seen much improvement (can't break parallel on squats). Cramps are getting worse. Hard to do 5 minute warm up jog, calfs and hamstrings always making a clicking feeling and start tingling. Have tried potassium pills (already eat 5 bananas a day), magnesium pills, stretching, and massage. Next thing to try is a doctor. From what I've read on the web, the cause and cure to calf cramps is unknown.

Weighed myself in the morning: 146 lbs. I was shocked. I have been eating less though, to be honest. Instead of 4500 calories I've been eating maybe 3000. It seems I've returned to the weight I was 6 months ago, when I was playing tennis 3 hours/day, 6 days/week. I don't feel smaller though. Maybe something is wrong with the scale.

Those last two paragraphs sound very negative but I'm happier than ever with myself. I am getting stronger and putting more weight on the dumbbells. Running is getting easier the days I get to finish through to the end without cramps.

Michael Chang, retired American tennis professional, had major problems with leg cramps. One time he was playing an important match, and cramped. He couldn't run, only walk. Most expected him to retire, but he stayed. He stood at the service line to return balls coming 140+ miles per hour at him, thus putting pressure on his opponent. He ended up winning.

Serena Williams cramped while playing Wimbledon. Doesn't look like much, but I've been in her shoes several times before. The pain is unbelievable (though I've trained myself not to scream anymore ). Anyways, she also hit it with her racket, which ended up tearing the muscle. She continued the match, walking through points, serving 120 mph without using her legs, and won.

http://youtube.com/watch?v=ZrR_tZSk_X4

[youtube]http://youtube.com/watch?v=ZrR_tZSk_X4[/youtube]