big val's journal

[big valsalva]

Hi all!

I've been lurking here for a few months and decided I'd better start making myself known. I stumbled upon this site while doing a Google search for proper form on Pendlay Rows. Turns out my form was pretty good after all, but this site - WOW! This is the community I've been searching for. Very good information in the blog section. Very helpful interaction in the forum. Not much flaming or hating going on. Just real people lifting real weight.

I'm currently on my second run at SL 5x5. I started my first run back in April, but had to take a hiatus due to some surgery (vasectomy). On my first run I got my squat up to 225 lbs (a PR for me), my bench up to 155 lbs (equaling a previous best), and my deadlift to 255 lbs.

I started lifting about six years ago. Started on the Cybex machines at the YMCA, before finally getting the courage up to hang out in the free weight room. Been on free weights for about three years now. In the past I've experimented with several protocols including HIT, 20 rep squats (loved it - for a brief time), Power Factor Training (a little joke by Pete Sisco), and madcow's 5x5 among other things. I seem to respond best to 5x5 type programs.

I'm 44 years old. Married to a wonderful wife. I have the three most beautiful daughters ages 8,5, and 11 weeks. I work in the shipping department of a company that produces business stationery for large corporations. So there's lots of moderate to heavy lifting every day. On the weekends I'm a musician. I play trumpet in a rock and roll band. On some weekends anyway. Business was slow this spring, but we're busy now.

My general goal is to use this approach to get what growth I still can out of my body. Get my squat up to 315 and my deadlift to 405. Then maybe assess my composition and maybe shift to a bodybuilding protocol (maybe doggcrapp). Ultimately I want to look imposing when the boys start coming over to visit my daughters (I figure I've got four or five years yet).

Anyway, that's all for now. I'll post up my vitals in a few days. I'm debating whether I should back post my current lifting log or just jump in with my next lift. I don't know yet.

[big valsalva]

After some thought, I've decided to post my workouts from the previous few weeks. This will give a better picture of where I've been and where I'm going.

I mentioned in my first post that I would provide some stats for a starting point, so here I go:
Age 44
Starting Weight (6/15/2008): 210.5 lbs
Starting BF% (6/15/2008): 15.5%
Short Term Body Comp Goals
195 lbs (9/1/2008)
9%BF (9/1/2008)

I'll start posting from my first workout after recovering from surgery. All work set weights are 30% or so reductions from my previous max.

6/16/2008

All weights in US pounds. Work sets only. (lbs. x sets x reps)

Squat (160x5x5) - Something happened tonight that I had never encountered before. I'd only read about it. Some meathead basketball player was doing curls in the squat cage. I had to use the squat stands instead. Thankfully I was using a manageable weight.

Bench Press (115x5x5)

Pendlay Rows (115x5x5)

Dips (BW) 7/4/5

[big valsalva]

6/19/2008
All weights in US pounds. Work sets only. (lbs. x sets x reps)

Squat (165x5x5)- Wouldn't you know it. Different meathead. Same squat rack. Once again I was forced to use the squat stands.

Overhead Press (45x5x5) - This is a weak lift for me, so I reset back all the way to empty bar just to get a good, strong run at it.

Deadlift (225x1x5)

Pullups 1/x/(8 x-reps)

[big valsalva]

6/22/2008

US pounds. Work sets only.

Squat (170x5x5)

Bench Press (120x5x5) - Very explosive!!

Pendlay Row (120x5x5)

Dips (BW) 9/8/6 - Felt very strong. Piston-like reps.

[big valsalva]

6/24/2008

US pounds. Work sets only.

Squat (175x5x5)

Overhead Press (50x5x5)

Deadlift (230x1x5)

Chinups 2/2/1(+5 x-reps)

[big valsalva]

6/26/2008

Extremely tired today. Had a huge project at work that needed to ship, so I worked through my afternoon break. Not a good idea. I didn't have a good dinner either.

Squat (180x5x5)

BP (125x5x5) - Felt VERY weak. I was so distracted that I forgot to put a 5 pound plate on the right side. I counted the lift though as it was a rehash weight. I need to focus though!!

Row (125x5x5) - Again feeling very weak and distracted. However I blasted out the last two sets with some AUTHORITY! I kept my neck more neutral by ignoring my reflection in the mirror and looking at the corner of wall and floor.

Dips (BW) 11/9/6 - Adding weight next time, baby!

I didn't really feel like lifting today. As a result I started my workout filled with negative thoughts. This led to a distracted and defeated attitude. About half way through I realized that I was focusing the negatives and looking for excuses to perform badly. I stopped this along about the rows. I made a promise to myself: positive thoughts and self talk from now on.

[big valsalva]

6/29/2008

Squat (185x5x5) - Tough, but solid. I needed to get motivated for my last couple of sets. So I told myself, "Hey man, you're in the cage for only 30 seconds at a time." Made me contemplate a possible title for a book, 30 Seconds of Hell: One Man's Quest for the Perfect Squat. I don't know, maybe I'll chew on it for a while.

Overhead Press (55x5x5) - Focused on exploding. Seemed to go well. After a few more five pound increments, I'll probably go to 2.5 or 1.25 pound increments just to keep the progress going.

Deadlift (235x1x5)

Pullups 1/1/1 (+5 x-reps)

[big valsalva]

7/2/2008

Squat (190x5x5) - WATCH THE FORM!!! My ass is moving first. I must admit, I GM'ed a few reps, but I made sure I finished all my sets with good form. Must remember to let my shoulders lead the way out of the hole.

Bench Press (130x5x5) - The negative is not controlled. Maybe slow the tempo a bit, but still EXPLODE!

Pendlay Rows (130X5X5)

Dips (BW+5) 6/6/6 The Dips of the Beast (ha ha).

[big valsalva]

7/5/2008

Squat (195x5x5) - Better "drive" this time. I don't think I GM'ed a single rep.

Overhead Press (60x5x5) - Good explosive efforts today. Weight felt light. I took a wider stance (similar to my squat stance) and squeezed the glutes.

Deadlift (240x1x5) - Very powerful and authoritative.

Chinups 3/2/2

Great workout today, I felt like I owned the place.

[big valsalva]

7/7/2008

Squat (200x5x5) - Form was pretty spot on, but it seemed difficult.

Bench Press (135x5x5) Not much to say, this too seemed difficult. I lost the "tuck" in my right shoulder blade. Seemed to make me loose.

Pendlay Rows (135x5x5)

Dips (BW+5) 8/6/5

[big valsalva]

7/9/2008

Finally, I'm "live." Since I'm caught up, I'll try to stay that way. I normally workout at night (8:00 or so), but I had a family engagement. So I tried to mix it up with the after work crowd. I try to avoid that time of day because of congestion and a few "interesting" personalities. Things went well though.

Squat (205x5x5) - How much time is reasonable to pause between reps? Is it OK to take a couple of breaths, or does that make things deteriorate into a set of five singles? I go *down, up, (hoo, hoo) big inhale, repeat.* Is that alright?

OHP (65x5x5)

Deadlift (245x1x5)

Not much to say on any of these exercises, except they're starting to get tough.

Pullups 2/1/1 (+ 6 x-reps)

[big valsalva]

Friday, 7/11/2008

I got off work early today so I was able to get in and out of the gym before the late afternoon rush. Pretty good workout. I'm starting to hit some "training" poundages.

Squat (210x5x5) - Felt pretty good on sets 1, 2, 3, and 5. Set 4 was a bit of a chore. I had problems catching my breath. I guess it's true what someone said about squats: the wind gives out before the legs.

BP (140x5x5) - The bench is a sucky lift for me. I feel like I may plateau before I reach my previous PR. I lift with my index fingers on the rings. Perhaps I should move a tiny bit closer? I've never had anyone check my lower arm angle.

Pendlay Row (140x5x5)

Dips (BW +5) 9/7/6 - Felt really good on these. In retrospect, I probably could have attempted another rep on my first set. I just quit. I guess I was so focused on beating my previous best. I could have kicked myself. Oh well, at least I made some progress.

[big valsalva]

Good relaxing weekend. The band was off, and its been too dry to mow the lawn. Yesterday (Saturday) I had plenty of time to nap. Nap and re-read the deadlift chapter in Rippetoe's book. I was starting to open up the hips too soon. Needed to fix that. It made all the difference in the world.

Sunday, 7/13/2008

Squats (215x5x5) - Nailed every rep except one. I GM'ed the 4th rep on the 4th set ever so slightly. I fixed it on the next rep though, and my last set was good. So I counted it.

OHP (75x5x5) - Oops. Looking back on my notes, I see I was only supposed to do 70 pounds. I had it written down in my notebook, but forgot to double check before I set up the bar. I didn't realize my mistake until after the first set, which was easy enough. I think this is about where I stalled during my last run at SL 5x5. Hopefully I can blast through this plateau.

Deadlift (250x1x5) - Like I said, I needed to review Starting Strength. The weight came up really easy. I smell a PR in a couple of weeks! Grip might fail me. I'm using double overhand. I really don't want to switch. Not yet anyway. If I start flirting with eight plates, then maybe...

Chinups (BW) 3/3/2 - Every set was very close to being one rep higher. I'm not too disappointed. Three months ago I couldn't even do one rep. Besides I beat my previous attempt. Isn't that what it's all about?

Very pleased with the workout. I felt like I was "King of the World!" Good progress. Now I'm poised to start putting up some PR's.

[SteveD]

Some nice numbers there big val, keep it going.

Ultimately I want to look imposing when the boys start coming over to visit my daughters (I figure I've got four or five years yet).

If you lift weights for 4 or 5 years, i don't think anyone will come near you daughters.

[big valsalva]

Some nice numbers there big val, keep it going.

Thank you for the encouragement, SteveD. Also for reading my journal. It means a lot to me. The numbers are OK. I'm definately on my way. Looking back at where I was a year ago, weights that I struggled with then are now warmup sets.

If you lift weights for 4 or 5 years, i don't think anyone will come near you daughters.

Unfortunately, I think one of the punks has already seen me in my "not-so-pumped" condition. He's a good kid though, for a third grader.