Bert's Log

[berticus25]

7/24 back to working out after a little more than a week

Squats 200lbs 3x5 (shoulder still hurting after squats, dropped the weight a bit cus i was worried about my groin and not having done squats in a while)
Overhead Press 100lbs 5x4/3/3/2/2 (shoulder hurts still after overhead, damn this was heavy)
Deadlift 145lbs 1x5 (pretty heavy got it done though)
Chin ups 3x10/8/7 (kind of disappointed but i think i'll be good next round)
Prone Bridges 3x30 sec

[berticus25]

Squats 205 lbs 3x5 (shoulder popped a bit after one set stretching it out, but overall didn't hurt as bad today)
Bench Press 145lbs 5x5 (hmm messed up my weight today should have been 150lbs)
Inverted Rows 3x14/9/7 (most i've done on the first set today)
Push Ups 3x35/23/15 (hard as usual)
Reverse Crunch 3x12 (feel the burn mmm)

[Transformer]

hi Bert, quickly read through your log, impressive progress. I was wondering, what is your body weight now? (I know your goal is 165) Your starting weight of 143lbs is similar to mine and I'm wondering where you are now that you squat 205lbs... cheers!

[edge121212]

thanks for sharing awesome gains


why are you not adding 10lbs to your deadlift every work out?
your deadlift should be much higher then your squat

[berticus25]

oh, am I supposed to be doing 10lbs to deadlift everytime? im doing that wrong then.

my body weight now is at 153.5, hopefully will be at 154/155 on tuesday or next week sometime ( i am not doing GOMAD so your weight progress could be much faster if you did). Actually i got to 210 on squats, but dropped down cus i had a groin problem, i also wasn't sure if i could get 215 5x5 or even 3x5 so i was kind of worried.

saw your log, keep up the good training transformer.

[berticus25]

7/28

Squats 210lbs 3x5 (actually felt pretty good today, not as heavy as the first go round, shoulder didn't hurt quite as bad as usual)
Overhead Press 100lbs 5x5/4/3/3/2 (geeeez this is heavy, aggravating the shoulder still but not as much same as squats, managed to do more reps than last time)
Deadlift 155lbs 1x5 (shoulder actually hurt for the first time on deadlift today)
Pull Ups 3x10/6/5 (first set wore me out, need to work on increasing 2nd and 3rd sets now)
Prone Bridges 3x30 secs

Weighed in at about 154/155 today, closer to 154 though, so a slight increase from last week.

[Transformer]

hi Bert,

ok you are squatting 1.36xBW and gained 11lbs in three months time, nice numbers I would only start GOMAD if really needed but I think my regular calorie intake will be enough... (it would not have been enough in my twenties but now in my thirties I'm able to gain some weight without a special diet)

Regarding your shoulder pain, did it come solely from the stronglifts 5x5 training or from other activities or maybe an injury in the past?

[berticus25]

you know that's a hard question, i don't remember ever lifting this heavy of weight so i think its been a little because of stronglifts (really doubt it though, more like just aggravated what was already there), and i think probably more because of bad form in the beginning with push ups mostly. i don't remember having any specific shoulder injuries anytime except my knee in high school. however, i had always had from time to time had slight pain in my shoulder, maybe it was from football, that kind of made my shoulder feel weak, especially when lifting my hand up palm down with a dumbell, or extending the dumbell outward and up.

its in this area with the white dot (i guess its the teres minor or major), but when im done and put the bar up after squats and overhead then pain goes through my shoulder for a few seconds, sometimes pops a bit.

[Transformer]

I don't have an idea but pain is your body telling you something is wrong. Try posting it here: http://stronglifts.com/forum/injuries-f8.html

For the best help and response, try to use good punctuation, short sentences, paragraphs etc

[berticus25]

thanks transformer, appreciated

[berticus25]

7/30

Squats 215lbs 3x5 (hmmm considering deloading on squats, getting realllly heavy now, 220 is going to be really really tough)
Bench Press 150lbs 5x5 (was very happy today that I got 150 up and done 5x5, very satisfied with my progress, nearly didn't get very last rep though)
Inverted Rows 3x12/10/7 (slightly disappointed i didn't get 14 again but was feeling tired today and the weather didn't help)
Push Ups 3x33/22/14 (was already really tired and tried to push as many as i could out today)
Reverse Crunch 3x12

in regards to my shoulder i think im just gonna go to the health services center at school and see if they can check it out.

[berticus25]

8/1

Squats 220lbs 3x5 (not sure i should count this, my first two sets were fine but my friend who spotted me said i wasn't as low on the last set. also shoulder hurt a lot this day)
Overhead 100bs 2x5/3 (didn't bother doing anymore sets as my shoulder was giving me pretty good problems, and there was no way i was getting more than 2 on any of the next sets)
Deadlift 165lbs 1x5 (pretty heavy, slightly hurt my back but its gone away already, i think i had bad form on the last rep setting it down)
Chin Ups 3x10/8/7 (was mentally tired, whole body in pain at this point, shoulder, back, groin slightly from squats lol, i need to make sure in the coming workouts that i push it and try not to drop under 12 on this)
prone bridges 3x30 secs

[berticus25]

taking a rest right now to rehabilitate my shoulder problems. going to take this week off for sure and not sure about next. i bought a resistance band and using gallon of water to do some shoulder exercises and stretches to strengthen the area that is bothering me, hopefully this will show some results after a week or so.

[Transformer]

good luck with the rehab, hopefully you can get started soon again..

PS what did they say at the health services center?

[berticus25]

nothing much, gave me a handout on shoulder health, told me to not do much for 2 weeks or so and then do strength training exercises for the muscle that was bothering me, they said it was the weakest muscle in the shoulder area and that's probably why i was having problems so i needed to get it stronger.

also, back in the saddle again, dropped down 20% weight after not lifting for 4 weeks.

Squats 170 5x5 ( wow not lifting for 4 week sucks, my shoulder did not hurt today but my legs felt really tired, my muscles feel out of shape now, but the weight still didn't feel tooo heavy)
Bench Press 120 5x5 (still easy, muscles tightened up pretty quickly after such a long break but strength wise i didnt feel like it was any more difficult)
Inverted Rows 3x10/7/5 (after 4 weeks i only did a few less than usual, hopefully i can get 12-13 in the next few weeks again on the first set)
Push Ups 3x33/20/15 ( i was a bit surprised the first set of push ups felt pretty good, but i got tight pretty quick after)
Reverse Crunch 3x12 ( still feeling the burn)

weight wise i dropped around 2 pounds which I expected, i didn't drink whey on my time off or eat more than usual, hopefully ill be back on track here in the next few weeks.