Buffalo Training Log

[KIB]

Copy what Mike said. The bar has to go back on the floor between reps, so you can change your grip as long as you go again right away. I find that changing on almost each rep really helps keep the grip for the whole set.

Congrats on the big Bench! If you'd had a spotter you'd have cleared that weight, no doubt!

Did you read up about the bar position for OH Squats, or have you done them before?

[Buffalo150]

KIB-

re: OH Squat
I read a bit...Dan John, T-Nation; but the site that pushed me over the edge was, yes, Crossfit. They have a bundle of instructional videos as well as Nicole doing her thang. So I just threw up the bar and squatted away...used my cell phone camera to shoot movies to check form. I don't see myself going crazy with the weight until I can talk my club into getting bumper plates.

re: Bench
Yeah, at some time soon I'm gonna need a spotter just to help un-rack it so that I can keep the back and shoulders set. I still have questions as to whether it's better to shoot your wad in the beginning and try to hold on thru the rest of the sets...or push only so far so that you have enough in the tank to finish the way I did last session...more a theory/inside baseball discussion I suppose.

re: Dead Lift
I reset taking maybe 5-6 seconds to regrip...maybe 10 seconds...is this still legit?

mjh-

Trust me, I'm taking full credit...ain't no one else in the gym doing these things with me.

Looks I'm a go for tonight...there's gonna be a lot of weight (for me) on the bar all around...gotta get pumped...grrrrrr

-Bflo

[helm]

hey, nice bench and deadlifts!
when deadlifting, I personally take only about 2-3 seconds to readjust grip/ posture, to quickly get done with it. only today I had to take two big breaths for that last rep...but looking at the time I need for the other exercises, the deadlift is always the fastest, not that much rest needed in between so far...

[mackanno]

Kudos on the numbers Bflo. Changing grip is OK.
As for the kid, it might be good to start looking for a Sikh temple, I heard they give meals everyday, all veggie stuff, so all you will need is steaks for dinner, LOL.

[Buffalo150]

Last nights work...

Warm-Up:
Squash drills 20 minutes
Pull thrus
Reverse Hypers
Dynamic stretching

Squats:
Warm-Up sets
189 lbs
5x5 PR Heart's a pumpin'...really have to focus on keeping knees out...and to pay attention, almost lost one lift when my mind went a wanderin'.

Press:
Warm-Up sets
89 lbs
5x5 trying to focus on all the items that have been flying around the board recently...breathing/tight lower back/elbow forward yada yada yada. 3 more sessions and I'm back to where I stalled...I'm not feelin' the love yet, the last set was surprisingly tough.

Dead LIft:
Warm-Up sets
294 lbs
1x3 I videoed the lifts; what I felt and what I saw were two different things. The three lifts were extremely tough and I felt like I was bending like a pretzle...especially the lower back. I could not get the bar more than an inch off the floor on the fourth lift. It felt like my body just wouldn't let me go after it because of the way I felt I was bending. Yet the video showed a nice tight back from top to bottom, on the way up and the way down.
So I backed off for 5 minutes and came back to try and finish the set...no dice It wasn't even close, the bar was glued to the floor. I came back again at the end of the session to try...one more time...still no go. This miss feels different than the previous miss...we'll see if I can get my mind around this by the next DL session.

Pull-Ups:
bw + 20lbs
8/7/4 I was shot from the DL and not a all happy about the turn of events

OH Squats:
Empty bar 1x5
+10 lbs 1x5
+20 lbs 1x5
+25 lbs 1x5
...and that was more than enough...I'm gassed.

Bulgarian Split Squat:
Bar + 50 lbs
Left leg
5x8
Time for a weight increase...

Pull-Ups
bw
5x5
after each BSS
Amazing how this feels with no extra weight...I was flying over the top. Did this just because I missed the weighted sets soooo badly.

Front Squats:
Just for shits and giggles...
Empty bar 2x5
94 lbs 1x2
114 lbs 1x2
134 lbs 1x2
Good form, nice and deep. I narrowed the stance a bit and found a nice bounce at the bottom. So, just to end on a high note I thought I'd do...one more set...

134 lbs STUPID I was not paying attention and came out of the rack while talking to a bystander. I felt the right knee slide/buckle just enough to get the weight back in the rack ASAP. What a dummy No issues that I can see...no swelling, no pain at joint line...scared the shit out of me

A strange session. I hit the back Squats and don't feel I'm close to stalling (knock wood). The Press...well it's the Press and I'm a work in progress. The Dead Lift, looks like a de-load is a comin'. Pull-Ups, I'm going to bump the weight even though I haven't nailed the 10/10/10...if I can't get 3x5 @ +25 lbs I'll de-load.

I need to pay attention to details and focus on the task at hand...the weights are heavy enough to do some damage now...these sessions are no place for ADD/ADHD to kick in

Mack:
Thanks for the Indian tip...the boy loves curry!

Helm:
I timed the Dead Lift tonight...40 seconds to perform 4 lifts...well 3 and a fail...ehhh

Might be off till Friday due to business obligations.

-Bflo

[mjh]

don't get too stressed about the deads. shitty workout, they happen and if the video looks good I'd recommend just letting it go and focusing on the sessions to come. watch those knees walking the squats out, I could think of few things worse than a knee going out under a heavy (or even a moderate/light) bar.

Sound's like your boy's got one hell of a summer in store.

[baughmjk]

That's a hell of a workout session. How long does it take to get through all that?

[Buffalo150]

Baughmjk-

About 2...2 1/2 hours

If I drop the Erg/Squash drills, call it 2 hours...

I have a real problem leaving anything I have fun doing unless I'm dead fucking exhausted. Hence my over work/over use injuries: Plantar Fasciitis cause I can't play just 5-8 games of Squash, it's got to be 12 - 15 games, plus drills...Golfer's elbow, can't just play 18 holes of golf there's always someone around for an emergency 9 or 18...not to mention going over to the "rock pile" to work on a few swing things...and then leave 4 hours later.
Seriously, it's a problem....you think I'd learn

But it's too damn much fun...I'm an endorphin junkie ...I need a 12 step program

-Bflo

[KIB]

Look at the volume of work though, man. Don't dis yourself for what is a big workout by ANY standards.
If you hit PRs every time out it would be boring and we'd learn nothing.

[Buffalo150]

2 Sessions to Report...

6/27/08

Warm-Up:
20 min squash drills
Reverse Hypers
Pull Thrus
Dynamic Stretches

Squat:
Empty Bar 2x5
134 lbs 1x4
149 lbs 1x3
174 lbs 1x2
189 lbs 1x1
194 lbs 5/4/X/2/X
I can't think of a session that I've encountered like this one. This was really heavy; 189 lbs was not an issue... but 194 lbs took everything I had. I'm hoping that this is just a bad day...missing on two sets

Bench:
Empty Bar 1x10
129 lbs 1x5
144 lbs 1x4
154 lbs 1x3
159 lbs 1x2
164 lbs 5x5 PR Seeing how the squats were such a disaster, I wasn't about to roll over on these. Strangled the bar and moved fast. Only the 5th lift of the 5th set was off form (a bit of a bridge).

Bar Bell Rows:
134 lbs 1x4
154 lbs 1x3
164 lbs 1x2
174 lbs 5x5 PR Starting to lose form towards the end...coming up a bit in order to get the bar started. Back is still in good position. no rounding.

Dips:
BW + 35lbs 7/7/8 This was an added 5lbs...not as much of an issue as I anticipated

Bullg Split Squats/Chin Ups/Curl Ups:
Left leg only
Bar + 60 lbs 5x8
Chin: BW 5x5
Curl Ups: 5x5

Even though everything else was a PR, I'm upset with the Squat and it's colored the whole session... I hope this isn't a harbinger of what's to come for the next sessions Dead Lift I think I'm due for a week off after three months. I'll go two more sessions of full Squats and see if I can nick this weight and then take a week off.

6/29/08

Warm Up:
20 Minutes Squash Drills
Reverse Hypers holding a 25 lb plate 3x10
Pull Thrus 3x10
Dynamic Stretches

Box Squats (for speed)
Empty Bar 1x5
129 lbs 1x2
134 lbs 1x2
144 lbs 16x2 working to explode out of the bottom...I'm thinking pure thoughts but I don't notice any appreciable jump out of the bottom. Hopefully it's enough to think "Be Fast"...

Press:
Empty bar 1x5
64 lbs 1x3
74 lbs 1x2
84 lbs 1x1
94 lbs 5x5 Sill working my way back up...Trying different breathing routines, nothing stands out and I find myself falling back to holding my breath for the full set.

Dead Lift :
134 lbs 1x5
224 lbs 1x3
274 lbs 1x2
289 lbs 1x1
294 lbs 1x4, 1x1 Sooooooo close! Well, not that close 'cause I couldn't budge the bar on the 5th...but I felt great and held form on all the lifts. I'l nail this one the next session. I was happy that I could pull the 1x1 right after failing on the 5th (one minute rest)...considering that last session I couldn't budge it at any time later in the work out.

Chin Ups:
bw +25 lbs 5/6/6 I added the extra 5 lbs and was pleasantly surprised that I could go over the 5 barrier on each set. Looking for 7/7/7 or better next time through.

Step Ups/Dips/Curl Ups Circuit
Left leg only
bar + 60 lbs 5x8
Dips: BW 5x5
Curl Ups 5x5

Overhead Squat
Empty Bar 1x5
54 lbs 1x5
64 lbs 1x5
74 lbs 1x5
I may catch up to my Press at some time soon. I feel this squat in my hips...might be a tightness issue. No pain, just a different sensation...I wish I had bumper plates as I know I'm gonna have to bail out at some point in time.

Good work out, much better than Friday. Though I still am of a mind to take a week off after two more shots at the 194 lbs Squat. Good time to break as it's the holiday weekend coming up.

Weight up to 177lbs post workout...making progress...slowly, but progress none the less.

-Bflo

[KIB]

Great stuff, Bflo. I don't think that's a bad workout, but I know it can be discouraging to miss entire sets like that. You kept at it, though! And those deads are getting huge, man. Real monster stuff there. You're doing box squats and front squats on the same day... Amazing. And you're going to have to find a time to breathe on the OHP or yer gonna pass out and they'll find you with the bar across yer neck! I've been really forcing the breath at the bottom of the lift, between reps. I push my diaphragm in to really empty the lungs, then force it out to fill 'em up again. I really, really need the air on the OHP.

[Buffalo150]

Work Out 7/1/08
I was planning on a good day,but...
Got to the club with all intentions of killing it today. Instead, I got killed
I was a bit behind on the food intake today and forced a protein bar at 3:30pm only an hour and a half behind lunch. BIG MISTAKE
I started out working on the Squash court, drills and such...feeling a bit bloated. That bloat soon turned to intestinal distress
Lunch and the protein bar went thru me like green corn thru a new maid
Once the volcano subsided, I went back to the court to finish my drills. A teammate on the next court sweet talked me into playing a mini match...3 games. Now I haven't been on the court in earnest since January due to the heel problem and I can't imagine what possessed me to step on the court this afternoon except that I couldn't help myself.
The foot felt fine...hallelujah. The three games had me huffing and puffing, pointing out that weights by themselves are not the CV workout a squash player needs.
So, winded and dripping in sweat I trundled over to the weights:

Reverse Hypers w/12.5 lbs 3x10
Pull thrus 3x10
Shoulder stretches

Squat:
114 lbs 1x5
134 lbs 1x3
164 lbs 1x2
184 lbs 1x1
194 lbs 3/3/3/3/3 I will never, ever, ever, ever play squash and go lift weights in a 5x5 format again I had nothing in the tank. Really poor form. Felt the bar start to come over the top for the first time ever Only good thing is that I got 15 reps in total as opposed to 11 last time....so I got that going for me. Thursday is the last shot @ 194 lbs or its a de-load.

Bench:
94 lbs 1x5
114 lbs 1x3
144 lbs 1x2
164 lbs 1x1
169 lbs 5/3/3/2/2 Still feeling the after effects of the squash + Squat + new weight level. Nope, nope, nope never again...as God as my witness...no more matches before weights...thank god I didn't play 5 games or more as is my usual practice
Form was OK, even if I had been rested I don't think I would have gotten 5x5 today...it was a heavy lift.

Bar Bell Row:
114 lbs 1x5
144 lbs 1x3
174 lbs 1x1
179 lbs 5x5 PR Getting close to the max here as form is starting to go towards the end of the set.

Dips:
bw + 35 lbs 9/8/9 I'm really tired now

Bulgarian Split Squats / Chin Ups / Curl Ups Circuit
Left Leg only
Bar + 60 lbs 5x8
Chin ups
bw 5x5
Curl ups 5x5
I'm a wet mess by now...

Over Head Squats
Empty bar 1x2
54 lbs 1X2
64 lbs 1x2
74 lbs 5x5

MEDIC... I'm gassed, shot, pooped (no that was earlier ) but I'm done. And what did I learn today ? No CV of any type before a traditional 5x5 session. You know it's not like I haven't read this warning on Stronglifts...I'm just stubborn.

Thursday is the last day before a week off after three months...I know I need the break, I'm not sleeping well the night after a workout.
Will be looking to nick the Dead Lift @ 294 lbs and Squat 194 lbs...both will be records and I would love to end the first quarter on a high note.
I'm not even gonna pack a racquet

Oh and the weight came in at 176 lbs after all the download and what not...I'm good with that. The foot feels OK this morning, no better but not worse and that's a good thing too.

[KIB]

So, winded and dripping in sweat I trundled over to the weights

Sorry about the experience, but it was a fun read!
Congrats on upping the squat reps anyway!
Wonder if Mehdi is considering adding Three Games of Squash to the SL warm up...

[Buffalo150]

Work Out 7/3/08

Last session of the first three months. I wanted to end it on a high note and I did (excepting one minor detail mother f******* Press)

No screwing around...no seeds, no stems...

Warm Up
20 minutes Squash drills...drills only.
Reverse Hypers 3x10 + 12.5 lbs
Pull Thrus 3x10
shoulder stretches...legs already to go.

Squats:
Empty Bar 1x5
114 lbs 1x4
144 lbs 1x3
174 lbs 1x2
184 lbs 1x1
194 lbs 5x5 WHOOOO HOOOO PR Each set had one lift that was like butter...so smooth. If I could bottle that squat, I'd be at 1.5x BW no issues, it felt that good. Had to scream a bit on the last lift of the 5th set...no way was I missing that last one...uh uh, not happinin' Mission accomplished on the 3rd session, after the first two had been less than stellar. I'm very happy...

Press:
Empty Bar 1x5
59 lbs 1x3
79 lbs 1x2
99 lbs 5/5/5/5/4....Are you F***** kidding me I hate this move. It shouldn't be that hard, but there it is non the less. I'm all f****** up on this, I'm glad I'm takin' a week off....grrrrrrrrrr.

Dead Lift:
134 lbs 1x5
224 lbs 1x3
254 lbs 1x2
284 lbs 1x1
294 lbs 1x5 WHOOOO HOOOO PR Again, mission accomplished. I needed this to avoid a de-load and I got it
As soon as I got the 5th to the knee I knew I was home...with a bit of a scream (you bitch!) just to top it off. Happy, Happy, Happy...

Chin-Ups:
bw +25 lbs 6/7/8 Elbows were a tad sore to start with, but came around with each set. 3x10 is still a ways away...but I can see +30 lbs.

Step Ups / Dips / Curl Ups Circuit
Bar + 60 lbs 5x8
Dips - bw 5x5
Curl Ups - 5x5

And I'm done...

So after starting from ground zero I can now (drumroll please):
Squat 194 lbs 5x5
Press 104 lbs 5x5
Bench 164 lbs 5x5
Bar Bell Row 179 lbs 5x5
Dead Lift 294 lbs 1x5
Chin Up/Pull Up bw + 25 lbs 3x5 minimum
Dip +35 lbs 3x5 minimum
Weight 178+ lbs

TA DA...

I'm happy with the progress to date. The hard stuff is in front of me as I have wrung out all the newbie gains. I see de-loads a comin'
in just about every category...no issues with that...just a fact. I see big changes...my pants are loose like I weigh 16o lbs. My shirts and suit coats are tight in the shoulders and the shirt collars are just that little bit tighter. The legs...hard to say, but I know my left is coming on. I'm better about the food issue and 180 lbs post work out, is knocking on the door.

I'm taking a week off after 3 months. I figure I'll come back and after getting re-acclimated, try to establish some idea of what my top end is on all the lifts. I need to read up on how to go about the proper routine as I have no idea where to start from the above numbers, do I go up in 5 lbs increments, 2 1/2 lbs, 10 lbs ???? Once I establish those benchmarks I'm off on another 3 month regimen.

Thanks for reading the log, and many thanks for the comments...Stronglifts is a wonderful community, I quite enjoy it

To 1 1/2 x BW and BEYOND... oh and Happy 4th of July, go out an have a beer (or two), a dog, hug your bride and blow. some. shit. up

[Buffalo150]

Comment about Stronglifts should read:

I QUITE ENJOY IT

I'm a tool...stellar proof reading job before posting, eh?

Sorry...luv' ya all ( got that one right)

Ta...