Buffalo Training Log

[Buffalo150]

Taking the plunge by posting this:

I came to the 5x5 site in early March 2008 via a blogsite (can't remember who's).
I've futzed around for years on machines with no real goal in mind except when I was rehabbing a knee (2 scopes and a re-built ACL).
I have found this site and the 5x5 program to be extremely motivating. I've been using the beginners program since late March and have seen some nice (for me) progression with a couple of the exercises stalling on me. I'm just about through the de-loads and about to attempt (I will prevail) to push through to new levels.

So here goes...the stats, the goals, the current routine...

STATS

Male
53 y/o
6'3"
175 lbs

GOALS (by 12/08)

Weight: 185 lbs
Increase strength
Achieve a more balanced musculature (right hand dominant from racquet sports, left leg atrophy from long term knee issues).

CURRENT STATUS

I played around with the weights on the spread sheet at the start of the program, so some weights I started at bar weight and others I started higher

Squat: back 144 lbs , stalled at 154 lbs...futz around with a front squat for variety (144 lbs max so far)
Press: 94 lbs...room to go
Bench: 144 lbs, stalled @ 154 lbs
Deadlift: 224 lbs...room to go here as well
Bentover Row: 139 lbs...room to go here also
Pull-ups: bw + 20 lbs (7/6/5)
Chin-ups: bw + 20 lbs (6/5/5)
Dips: bw + 20 lbs (3x10)

Single Leg Work-
Step-ups: bw w/bar+20 (3x10)
Bulgarian split squats: bw w/bar +20 (3x10)

Cable pull-thru (3x10)
Reverse Hypers (3x10)

15 minute warm up on ergometer, 2 1/2mn steady, 10 mn fast/slow (15sc fast. 30sc slow), 2/1/2mn warm down.

The more I've been reading (Robertson, Cressey, T-Nation, Dan John, Rippletow) the more questions I have about the squat. To that end
I'm in contact with a trainer thru Univ @ Buffalo Sports who I plan on seeing within the next week or so for a consult. I have issues with what I perceive to be an imbalance between my squats and the rest of my routine...having been a soccer player (forced retirement due to the knee), a high school and college sprinter (440/400), and a current squash player I thought that my legs were the best part of what I work with...

We shall see.

When I get the proper equipment I'll get a video or two out there for a critique...be kind to an "old man" (as my 17 y/o would say).

I'll be back after my consult...

[mjh]

welcome, buffalo. Squats and similar exercises have been great for my messed up knees. Check my log for some details. I also add in bulgarian squats, split squats and reverse lunges for my bad knee/thigh, and it's been having a great effect.

Keep up the log, I'll be very interested to see how things go.

[Buffalo150]

Last nights workout:
warm-up:
3x10 pull-thrus
3x10 hypers
Dynamic stretching
no erg...bad head cold and cough...sucks

routine:
Squat: 5x5 @ 149 lbs...no issues and the jump to and thru 154, which is where I got stuck, should be easy
Press: 5x5 @ 99 lbs...I think there's gonna be an issue at 109, if not 104
Deadlift: 2x5 @ 234 lbs...started to lose grip lifts 4 & 5 of each set, I was not expecting that...I'm starting to see why Mehdi recommends one set of deads...though I don't have any issue locking out the lift...the grips thing concerns me, so I'll probably cut back to one on the next go round.
Chin-ups: 6/5/5 bw +20 lbs...tender right elbow
Steps-ups: 3x10 w/bar +30lbs...amazingly easy to lift for some reason, got the heart rate up though
Played around with an over head squat , 3x5 @ 64 lbs...that's an eye opener...I'll need to get that one one film...shoulders got loose at the bottom

Cool-down:
lots of Quad and Hammy stretches
Iced the knee and elbow and heel for 15 min post workout...I forgot to mention that I'm also fighting plantar faciitis in my left heel...haven't been able to play Squash since January...which sorta led me to get involved with the free weights...a "silver lining" to a very dark cloud if ever there was one.

I have taken to knocking off a quart of chocolate milk during the workout...beats the "ade" drinks. Followed up by 12 oz of milk and Whey protein upon arriving at home.

[KIB]

Oh, man, I thought you were STARTING at these weights, but I see now you've been at the SL5x5 since March.
Good stuff, Buffalo. I turned 40 this year, so I won't take any lip from the kids either
You must have an iron gut to get through a quart of milk during the workout. I can just barely take tiny sips of water during.
Anything else and it's liable to come right back up during a lift. Choc milk... man, can't even think of it without getting green

Keep up the good work!

[Buffalo150]

Workout 5/12/08
Warm-up:
Lots of yardwork...
Then:
Pull-Thrus - 3x10
Reverse Hypers - 3/10
Kneeling squats - 3x10
Dynamic stretches
No erg...still feeling the effects of this cold in my lungs...lots of coughing

Routine:

Squats:
empty bar 2x5
+50 lbs 2x5
+70 lbs 1x5
+90 lbs 3 reps
+105 lbs 1 rep
5x5 @ 154lbs...cleared the weight that I stalled at previously

Bench:
empty bar 2x10
+50 lbs 1x5
+70 lbs 1x5
+90 lbs 3 reps
+105 lbs 1 rep
5x5 @ 154bs...cleared the weight that I stalled at previously

Bentover Row:
+50 lbs 1x5
+70 lbs 1X5
+90 lbs 3 reps
5x5 @ 149 lbs...no issues

Dips:
bw + 25lbs...8/7/7

Bulgarian Split Squats:
3x10 w/bar + 30lbs

I really feel the rear-end today, a bit sore when I sit down...those BSS doin' their thing I suppose. The yard work definitely took a bit off the table: lots of up and down, hauling bags of mulch, digging beds. I don't think I'll do that again...that is both yardwork and workout the same day. The bride would never stand for a work stoppage in the yard...god forbid

KIB:
On the milk...once I got past the thickness, no issues...more a mind over matter thing.

Not sure whether I work out tonight or take a 2-day here...I'll see later in the day

[Buffalo150]

Workout 6/2/08

Correction to last post...workout date was 5/31/08 and the "bench" weight was 149 lbs not 154 lbs (miss read my notes)

Well, I did decide to workout after all...I will admit to a bit of trepidation as I was due to challenge my PB on the squat and wasn't at all sure I was "there" mentally.

Warm-up:
Reverse Hypers 3x20
Pull-thrus 3x20
Dynamic stretches

Routine:
Squat
Bar +10 lbs 2x10
+80 lbs 1x5
+ 100 lbs 1x3
+ 110 lbs 1x1
159 lbs 5x5 new PR everything went fairly smoothly. Focused on one set at a time, nothing else. Ass back as far as I could reach, knees out as wide as I could on the way up (seemed to make a huge difference based on one lift where my knees caved a bit at the start on 1 lift in set four).

Press
bar + 15lbs 2x5
+ 35 lbs 1x5
+ 55 lbs 1x3
104 lbs 5/5/5/3/3 I lost focus, form...plus it was heavy ( I knew I was close to stalling last session). I was a bit spent after the squats and like I said, not focusing on the task at hand. We'll see next session, I think I can go 5x5 here.

Deadlift
bar + 90 lbs 1x5
+140 lbs 1x4
+160 lbs 1x3
+180 lbs 1x1
244 lbs 1x5 after the last session of deadlifts and today's ups and downs I stuck to my thoughts from last session and did only one working set as opposed to two. I did not experience the grip issues as I had previously. No issues going up, but I could feel a bit of rounding in the upper back on the way down.

Pull-Ups
bw + 20 lbs 6/6/5 Elbow felt better, but by now I was a bit knackered, 6/7 seems to be a sticking point.

Played around again with the Overhead Squat...empty bar...I did two after each set of pull-ups. I need someone to work with me on this...balance and position issues. Will be seeing someone later this week...

Step-Ups
Bar + 40 lbs 3x10 really breathing hard at the end of each set. Left leg a bit weaker at this weight...I'll stay at this weight the next session of step-ups.

Cool-down
Static stretches and some dynamic stretches

I was excited that I broke thru on the squat...I was concerned that, even with the de-loading, I was going to have issues. I realize that the weight is a warm-up squat for most people...but it was significant for me. As I workout alone (no partner but plenty of cardio/cybex folk in abundance) there was no one to share the moment with...everyone else in the gym is'nt quite sure what to make of my new routine and comment only to question my sanity/motivation.
So that's why I'm posting here...

[KIB]

There are many of us on this forum who are the only ones doing this sort of exercise at our local gym. I've seen only two other people squatting in the rack at my gym, and not even to parallel. Any other squats or heavy lifting gets done in the Smith. No-one knows what to make of the deadlifts or the OHP or the weighted pulls/dips/chins. And almost every time I do the BB Row I get a "isn't that bad for your back?" comment.

Stick at it, Buffalo, and keep posting. It's good to know others are out there, doing the 5x5 solo around the world

[mjh]

Yep, it's a solitary life for many of us, braving the skepticism and incredulity of the masses before returning to the mountaintop to study the ancient texts.

Serious now, that squat is coming on. Bodyweight is just around the corner.

[mackanno]

Nice reading your log bflo ( as mjh put it and Kib seconded it). Very good progress.
I agree with all of you guys, we are like coyotes in the gym, almost all by ourselves, but to be honest, I kind of like it because the bars and squat rack are almost a personal belonging, lol.
I found contracting the abs and keeping the lungs filled when going down on the squat very helpfull. Once I am back up I exhale and start over, but keep the abs tight
By the way, if you need to more yardwork warm-up, feel free to drop by,

[KIB]

I found contracting the abs and keeping the lungs filled when going down on the squat very helpfull. Once I am back up I exhale and start over, but keep the abs tight

Yeah, that is good advice. When the weight gets heavy, there's no exhale until you're back at the top.

[Buffalo150]

I just penned "War and Peace" and the session timed out. I just lost...ggrrrrr. Lets try it again.

Workout 6/4/08
OUT OF BODY EXPERIENCE
Severe time constraints had me considering canceling the session. Fortunately I was able to sneak out early (sshhh) and get to the gym. Got there and no one was about, no time to lose...I'm moving fast.
Warm up
Reverse Hypers 3x10
Pull thrus 3x10
Dynamic Stretches

Work Out
Squats
Bar +20 lbs (Jedi mind trick in action) 2x5
+ 70 lbs 1x5
+90 lbs 1x4
+100 lbs 1x3
+110 lbs 1x1
working set 164 lbs 5x5 and I RIPPED IT UP 5 sets in 15 minutes and it was as if the bar was at +90 lbs. NEW PR This was so unexpected I was laughing to myself: "what the hell is going on"

Bench
bar +15 lbs (the Jedi thing again) 2x5
+50 lbs 1x5
+70 lbs 1x4
+90 lbs 1x3
+100 lbs 1x1
working set 154 lbs 5x5 and I RIPPED IT UP pretty damn fast. Again the bar felt like +90 lbs. NEW PR

Keep in mind these are two routines where I've had to de-load and have struggled a bit, even as I've worked my way back up the ladder. I'm a bit giddy as I move on to the next routine.

Bentover Rows
Bar + 20 lbs 2x5
+ 50 lbs 1x5
+ 70 lbs 1x4
+ 90 lbs 1x3
+ 100 lbs 1x1
working set 149 lbs and yes I RIPPED IT UP. I haven't had issues here yet so every session is a PR...but this was sooo easy today.

Dips
bw + 25lbs 10/10/8...I was disappointed I couldn't crank out the last two for a perfect routine. But considering the last session was 8/7/7, I'm good with it now.

Single Leg Work
Bulgarian Split Squats
bar +40 lbs 6x5 Right leg/Left leg...one minute rest, repeat.

add to that a hanging curl a the end of each BSS set. Hang from the high bar with a pull-up grip and curl your knees to your shoulder/chest, trying to bring your ass up as well, and lower slowly...no swinging... 6x5

Cool down
Stretches

DONE IN 1 HOUR 40 MINUTES...showered and out the door to the dinner engagement with time to spare. In fact I was early and the bride was late

I've experienced the "zone" before playing squash or golf...I had no expectation of achieving a zone like experience with weights...What a gas. I was soooo pumped up at dinner...when I got home...as I tried to sleep...hell, I'm still rushin' right now.

By the end of the session everything seemed to be bigger: arms, legs, shoulders...I mean visibly so. Especially the arms, I did a bit of a double take, as I was filling up a bit more of the sleeve than I can ever remember. Went and weighed myself and I came in at a legit 178 lbs post workout...whoo hoo 185 lbs here I come.

I see a trainer from the Univ @ Buffalo tonight, she's a power lifter as well, with some fairly impressive numbers if I can remember her web site correctly. Going in for a technique critique, as well as a Q & A session on goals and expectations. Also kicking the tires (so to speak) as i may have my 17 y/o work with her this summer to help with his rowing...kids got a great frame (not like mine) and if he's like his brother he's gonna be 6' 5" / 6' 6". He loves rowing, knows no pain and loves to feel strong and be fast...He's tailor made for "crew".

Well that's a bit of a data dump for ya all...I'm just an excitable boy (oooh wah oooh ...ooh ooh, excitable boy... oooh wah oooh...a little Warren Zeavon for the rest of your day).

C YA

-Bflo

[mjh]

great post bflo. I broke a sweat just reading it. You really got some work done, especially writing the post twice!

[Buffalo150]

Typical-

In my haste I forgot:

kib-

Correct breathing issues...not only on the squat. But I can really see it making a difference on the Press. I'll know more next session.

mackanno-

See above...

As to the yard work...I'm really expensive

mjh-

Starting Strength is on my bedside table and I read it like the Bible every night...

Appreciate you all checking the log, thanks!

-bflo

[baughmjk]

Awesome workout buffalo!! Got my heart pounding just reading it! I guess really good days are just as possible as really crappy ones.

[KIB]

Great session, Bflo. There must be times of the day when the body and mind are ripe for the perfect workout and you just nailed one. Gonna have to move you up to weighted dips soon, huh? Well done, man.

I just penned "War and Peace" and the session timed out. I just lost...ggrrrrr. Lets try it again.

We HATES it when this happens. If you type a lot, consider doing it on an open Word doc, or if you think you MAY have timed out, select all the text in the post and copy it (just to the clipboard, you don't have to paste it anywhere). Then if the page resets you can just CTRL+V and paste it right back in. If you paste it to a simple Word doc you should still get all the formatting.