DaveT's Training Log

[guru]

Hi DaveT,

Nice to see you back. No, I didn't panic, but sort of missing, & I didn't remember you writing about holidays.

As regards the exercises, the squat was bad, but personally I think the OHP was worse (I hope you don't mind). Good now that you have Starting Strength. Rip also has quite a few very good videos on these exercises on youtube.

Once you get your technique right, I'm sure it won't take you the year.

Good luck mate.

- Guru

[DaveT]

It was good to have the rest and come back to lifting fresh. I also decided that I need to take my time with this and so will do the same weight 2 or 3 times on some exercises before I add weight. I know this is not true SL5x5, and I won't progress as fast, but I'd prefer to do it right and build a good foundation. So, armed with Starting Strength and all the tips from helpful people on here after they watched my vid, I feel I had a very constructive week. One thing I noticed on Mon was that I went to the gym about an hour after lunch. I felt sluggish all through the workout, and after my 3rd set of Rev Crunches and Push Ups, I almost felt like puking. Normally, I've only had a snack by the time I go to the gym, so I realised that I should exercise before a big meal.

Squats

M - 50kg 5/6/5/5/6
W - 52.5kg 5x5
F - 55kg 5/6/5/5/5

With the bar lower on my back and a better understanding of hip drive, these have become a completely different type of exercise. I don't feel I'm being pushed forward, there's less strain in my back and I can feel my quads and hamstrings working more. I feel my form is much improved even if I still can't count! At least the bar felt relatively light, so the extra reps didn't matter - just extra practice anyway! Will take the camera to the gym at the end of next week, so I can get some feedback again.

Workout A

BP
M - 47.5kg 5x5
F - 47.5kg 5x5

This is one of the exercises where I'm going to do the same weight twice. It also allowed me to check my form against Mr. Rip's book (I take it to the gym and read it between sets!)

IRs
M - 8/7/6
F - 6/4 (Raised feet), BB Rows 30kg 1x5, 40kg 1x5, 50kg 1x5

IRs have been bugging me for weeks now as my heels keep slipping on the floor. On Fri I decided to try them with my feet on a bench, but this meant carrying a bench out of the gym onto the balcony and then back. After the second set, I thought about the hassle of having to do this every time and whilst looking at the bar sitting in the squat rack, it struck me that I should just do BB Rows. Sat down and read Rip's explanation and then did three sets. I feel they will help me learn to keep my back straight and they were part of the original SL5x5 anyway. 50kg didn't feel particularly heavy, so I'm going to try 50kg 5x5 next week and see how it goes.

Rev Cs
M - 3x12
F - 3x12

Slowed my tempo down on these and I'm feeling the ab 'burn' much more now.

Push Ups
M - 22/10/10
F - 25/13/10

As I said, just felt sluggish on Monday. Nailed 25 on Fri on my first set! Reached my goal! I think I will take up MarkG's suggestion and try my hand at dips next week.

Workout B

OHP
W - 35kg 5x5

Concentrated on getting my body under the bar. Still finding it hard to get my arms vertical without my back starting to hyperextend. I think a slightly wider grip (in the short run) and continuing shoulder dislocations (in the long run) should eventually sort this out.

DLs
W - 60kg 3x5

Taking the advice from many of getting my shoulders in front of the bar in the starting position, again I found this to be a very different exercise and understood the concept of driving your hips forward much more. Practiced lots because 60kg felt light, and I'm going to increase by 5kg until I get up to where I was before (90kg) before I start incrementing by 2.5kg.

Bridges
W - 3x50secs

Chin Ups
W - 8/6/4

This really took me by surprise. I just grabbed onto the bar and started going without even thinking about it and before I knew it I was counting 7 and then squeezing out the 8th!

Overall, I feel it was a good week, and I really felt I made some progress on my form thanks to all the feedback. Cheers guys.
Started doing something with my assistance exercises this week and will have to see how it goes. I do 1 set of push ups then flip over and do 1 set of rev cs then take a 1min rest and then repeat. Do the same with chin/pull ups and prone bridges. I know this would be described as doing super sets (advised against on here), but I feel that I really don't need to concentrate as much on the form of these particular exercises and so it shouldn't make a difference. To me it just seems a more time efficient way of doing the exercises. It doesn't seem to have affected my numbers, so I'm going to see how it goes.

[guru]

Good going, especially on the chins.

I also decided that I need to take my time with this and so will do the same weight 2 or 3 times on some exercises before I add weight. I know this is not true SL5x5, and I won't progress as fast, but I'd prefer to do it right and build a good foundation.

Wise decision. In fact, I did it some time back with my squats & OHP. Technique is most important. Once you master it, it does not take very long to ramp up the weights (provided you have the strength). When you don't have the strength, you obviously cannot add weight even if you want to until your body catches up.

feel they will help me learn to keep my back straight and they were part of the original SL5x5 anyway. 50kg didn't feel particularly heavy, so I'm going to try 50kg 5x5 next week and see how it goes.

They are a good exercise. The reason why Mehdi substituted was that at high weights, they are not very friendly to your lower back. Such is not the case with IRs. In my case I started with BB rows, but had trouble resting the bar between sets, so eventually switched to IRs.

Started doing something with my assistance exercises this week .... It doesn't seem to have affected my numbers, so I'm going to see how it goes.

Does not seem a bad idea to me. However, you're the guineapig. Let us know how it goes.

- Guru

[DaveT]

Having just answered someone's post about chin ups and pull ups, I've realised that the Mehdi says in the FAQ that:

Do multiple sets of low reps. Do 10x1 Pull-ups with as much rest between sets as you need. Once you can do 10x1 Pull-ups, do 10x2 Pull-ups. Again: take as much rest as you need to get 2 reps on all 10 sets. Once you got that, do 10x3 Pull-ups. Take enough rest to get all 3 reps. When you can do 10x5 Pull-ups, switch back to 3xF (3 sets until failure), you should be able to do almost 10 Pull-ups on your 1st set.

As my chin ups are nearly at 10 on the first set, I'm going to continue with 3xF.

With my pull ups, I'm going to try 10x2 next week and see how it goes...

[DaveT]

Another good week, and I feel I progressed well with my squats. The basic movement is starting to become second nature, and now I can think about fine tuning it. As I said, I did make another vid to check my form. Had to train Tue/Thu/Sat this week as my gym was doing its monthly clean on Mon. I don't really like training Sat morning as I normally go trail running on Sat afternoon, and my legs always feel dead after doing all the lifting.

Squats

Tu - 57.5kg 5x5
Th - 60kg 5x5
Sa - 60kg 5x5

No real problems with the weight, but I have decided to do each weight twice and keep concentrating on form. I'm sure there will be a few more things I need to work on after people watch my latest vid, so no point in rushing ahead on the weight.

Workout A

BP
Th - 50kg 5x5

This weight felt heavy, as I expected it to. I will be doing 50kg again before moving onto 52.5kg.

BB Rows
Th - 50kg 5x5

No problems with the weight, but I might do it again and video so I can check that I'm doing them right.

Rev Cs
Th - 3x12

Dips
Th - 2x2, 8x1

As I suspected when Markg first suggested I try these, it was back to the low numbers as far as reps go. I thought I might be able to do a few more on the first set as I could do 25 push ups, but they really don't translate. Dips seem much tougher, which is good news as I much prefer a challenge. So I will be working towards 10x2 and so on...

Workout B

OHP
Tu - 35kg 5x5
Sa - 35kg 5x5

The weight is not a problem, but my flexibility seems to be. I still struggle to get my arms straight overhead without my back hyperextending. I've done 35kg three times, so I'm going to move onto 37.5kg and do that three times. Going to find out if there are any other stretches I can do (in addition to shoulder dislocations) to help my flexibility.

DLs
Tu - 65kg 2x5
Sa - 70kg 2x5

No problem with the weight and form is looking pretty good.

Bridges
Tu - 3x55secs
Sa - 3x60secs

Pull Ups
Tu - 10x2

This was ok, but it's going to be a while before I reach 10x3, I can tell.

Chin Ups
Sa - 9/5/4

Determined to add one more to my first set, I really pushed myself for the ninth one. As you can tell, it meant my 2nd set wasn't quite as strong.

The thing that I'm most pleased with this week is that my squat seems to be coming together. As this is the basis of the whole SL5x5 routine, I feel it's important that I get this exercise right first and so my progress is encouraging.

[Vlad]

Hi Dave,

I have looked at your new vid.

First of all, congratz with the DL! It looks really good.

The squat looks good as well. You have an exagerated hip drive, but as Mark Rippetoe says it's better to have an exagerated one than none at all. Just make sure that the "exageration" (hips move before shoulders) becomes smaller and smaller as the weight goes up.

OHP: I think your problem is not the lack of flexibility that does not allow you to lockout. You need to shrug the shoulders at the top position and you will be able to lockout and to get under the bar. You can check the flexibility by hanging on the pull-up bar. Your elbows will be locked with your arms straight and vertical. Go and check it. This is because when you are hanging, it is very easy to shrug them (gravity does it for you).

My point is: shrug as much as you can. Try to "touch" your ears with the shoulders at the top position. Experiment with a light bar. You should be able to move the bar a little up and down at the top position. The fully shruged position is your correct position at the top.

I think you will be able to lockout like this. Hope this helps.

Vlad

[markg]

Hey Dave,
The difference in form between the old and new vids is great. Well done for posting and following the advice. Your numbers will be through the roof with good form before you know it. Hope I can follow suit.
Cheers,
Mark
PS Good start on the dips. They are a 'bit' more challenging than pushups aren't they!!

[DaveT]

@Vlad - Thanks for this. Added to the other tips, it's now time to go and practice with the empty bar for a couple of warm up sets every workout. As I seem to have sorted out my squats and DLs, I can focus more on the OHP and get it right.

@markg - It feels so good to know that I've finally got the squats fairly well sorted (few tweaks still to be made, but the basic motion is there). It makes such a difference to your confidence, and I now look forward to squatting, rather than worrying if I'm doing it right or going to hurt myself.

[excylist]

Hey Dave-
Thanks for coming by and checking out my log- I see you're making great progress in every area.

I really like your attitude about taking the time to get the form down. I'm going to follow your lead and stop for a bit at 135lb squat until I can get things just right with my foot placement so I don't end up damaging my knee. Those chin numbers are great- hopefully I can match you in another couple of months. You'll like the dips too! Much more fun than doing endless pushups.

All the best to you.

[DaveT]

@excylist
I had a fairly big hiccup in my progress, but with people willing to watch my videos and all the great advice, I feel I'm back on track, although taking it a little slower. As I've mentioned before, I was well aware that the first few months was probably going to be 80% learning and 20% progression, having never lifted before. The weights will be heavy soon enough!
Dips are going to be a good challenge, and they feel as though they are working my upper body more than push ups were (is this true?).

[Cleave]

Dave,

Just wanted to say that I've thoroughly enjoyed reading your log. I can't believe I just now dropped in.

With long hair in the picture on your website you look like Desmond from "Lost." Do you get Lost over there? Anyway, great progression and I can appreciate your early struggles with form. It took me several months to really feel like I was doing things right.

Having the power rack outside on the driving range is awesome. Much better than staring at a wall or a mirror.

It appears your living a great life in a beautiful part of the world.

Cheers,
cleave

[excylist]

Dave-
I feel like dips do indeed work my upper body more than the pushups did. Its also a cool thing to do when people are waiting around to do their triceps extensions- I was always the skinny guy in the gym, but now I see people watching me when I toss a plate or two in my backpack, and then do deep dips. Its fun to be the strong guy!

[DaveT]

Dave,
Do you get Lost over there?

Often. The number of Chinese characters that i can read is limited! I saw the first season only, and had to Google a pic of Desmond - funny, I also had a beard at one point!

It appears your living a great life in a beautiful part of the world.

The cities are hectic, crowded and polluted, but once you get out into the countryside there are some fantastic bits. This is why I go trail running every Sat, to get away from the cities and remind myself that there is fresher air and greenery here.

I see people watching me when I toss a plate or two in my backpack, and then do deep dips. Its fun to be the strong guy!

I look forward to the day that I'll be doing that. At the moment people are just watching me do 10x2 and probably wondering why I even bother!

[DaveT]

Squat

Mon - 62.5kg 5x5
Wed - 62.5kg 5x5
Fri - 65kg 5x5

More imporovements on my squat this week, as I concentrated on two main aspects. First was to keep, my chest up and back tight all the way through each rep, and the second was to go as a deep as possible. Although, I was reaching parallel before, I knew that I could ATG more, with a bit of effort. Another week of practice, and I will vid myself again to check everything's still going according to plan. Friday's 65kg started feeling heavy and I could realy feel my quads working hard.

Workout A

BP
Mon - 50kg 5x5
Fri - 52.5kg 5x5

Mon was no problem, but Fri definitely felt heavy. Although, I think I will be able to bench 60kg, I'm glad I'm doing each weight twice, as it will give my body a little extra time to build the necesssary muscle.

BB Rows
Mon - 50kg 5x5
Fri - 52.5kg 5x5

No problems. Weight is fine and I can knock these out pretty quickly with about 20secs rest between sets.

Rev Cs
Mon - 3x12
Fri - 3x12

Dips
Mon - 8x2, 2x1 (18 total)
Fri - 10x2 (20 total)

I really progressed on these compared to last week. I think the main reason, is that I was just doing them, whereas last week, I was stopping for a split second at the bottom of the dip to check my arms to make sure they were below parallel. Also my muscles weren't screaming, "WTF is this exercise!?!?"
Got into the habit of doing 3 sets dips, 1 set Rev Cs, 3 sets dips, 1 set Rev Cs, 2 sets dips, I set Rev Cs, 2 sets dips. This way I can limit myself to 30secs rest between dip sets, but get a longer rest after 2/3 sets. (Also doing this with Pull Ups and Prone Bridges in Workout B).

Workout B

OHP
Wed - 37.5kg 5x5

There's a guy in my gym who does mainly bodybuilding routines, but he was doing the OHP the other day, and I could really see how he was getting under the bar and the position his arms/shoulders were getting into. This gave me a much better idea, so i feel i have madde some progress, although they're still not perfect.

DL
Wed - 75kg 2x5

Bridges
Wed - 3x60secs

Pull Ups
Wed - 2x3, 8x2 (22 total)

Overall, a good week in the gym. I feel much more confident doing my squats and I'm glad that I'm returning to the point where things are beginning to feel heavy again, as now I'll be able to start progressing again. Work those muscles!

[excylist]

Yeah, things will get heavier and more interesting- you won't be able to breeze throught the workouts like you did before, but you'll feel like you had more of a workout. Enjoy!