DSB's training log

[dsberger]

Today's workout:

Squat
2x5, 45 lbs
3x3, 75 lbs
5x5, 90 lbs

Overhead
2x5, 45 lbs
5x5, 65 lbs

Deadlift
1x5, 130 lbs

Pull-Ups
3, 1, 1 (5)

Prone Bridges
3x30s

The overhead press is getting tough. I need to read the chapters on the power clean and the overhead press in Starting Strength before I do them again. I'm so psyched for the next deadlift workout because I get to use the big wheels.

[atypical1]

I'm imagining being on the playground when you use the term "big wheels"....but I know what you mean. The 45's are a big psychological step forward.

james

[dsberger]

@James: Yeah having done a lot of learning in the past few weeks I realize that a bodyweight Overhead Press is actually a seriously advanced achievement, I'm lowering my near-term goal to a 135 OHP. That's more do-able for someone my size, and I get to use The Big Wheels.

Today's workout:

Squat
2x5, 45 lbs
3x3, 75 lbs
5x5, 95 lbs

Bench
2x5, 45 lbs
5x5, 75 lbs

Barbell Row
5x5, 55 lbs

Push-Ups
9, 9, 9 (27)

Rev. Crunch
3x12

I'm taking the barbell rows up in 10 lb intervals until I match up with the bench press. 55 lbs hardly feels like work.

That's a personal best for the push-ups set. Going for 10-10-fail next time.

[dsberger]

Today's workout:

Squat
2x5, 45 lbs
3x3, 75 lbs
5x5, 100 lbs

Overhead
2x5, 45 lbs
5x5, 70 lbs

Deadlift
1x3, 95 lbs
1x5, 140 lbs

Chin-Ups
4, 2, 2 (8)

Prone Bridges
3x30s

My right quad seemed a little stiff/sore on the squats. Just the right one. I think I need to start warming up and cooling down with foam rollers or something.

I gripped the bar too widely on the last set of overhead presses. My right thumb felt strained, so I stopped after two reps, reset my grip and did another complete five reps. This lift is starting to get haaaaard.

Warmed up a bit on the deadlift because I wanted to practice my form. It felt really good to put those 45-pounders on there, although I had to go hunt some down. They were all on the Nautilus leg press...

[dsberger]

Today's workout:

Squat
2x5, 45 lbs
3x3, 75 lbs
1x3, 95 lbs
5x5, 105 lbs

Bench
2x5, 45 lbs
2x3, 65 lbs
5x5, 80 lbs

Barbell Row
5x5, 65 lbs

Push-Ups
10, 10, 7 (27)

Rev. Crunch
3x12

I forgot to post my weigh-in yesterday: 182.0 pounds. My measurements are all over the place. I'm not worrying about it too much because I feel so great.

[dsberger]

Today's workout:

Squat
2x5, 45 lbs
2x5, 75 lbs
1x5, 95 lbs
5x5, 110 lbs

Overhead
2x5, 45 lbs
1x3, 65 lbs
5x5, 75 lbs

Deadlift
1x3, 115 lbs
1x5, 150 lbs

Pull-Ups
3, 2, 2 (7)

Prone Bridges
3x30s

I think my form on squats is kind of sloppy. I am just now getting flexible enough for low-bar squats. Today I really focused on keeping my shins upright and flexing at the hips. It felt different but good. I really had to power through that last set.

Overhead presses at 75 lbs is starting to get really tough. I have two notes in my logbook: "haaard!" (yes, three "a"s) and "F***" except I spelled it out in all caps. That should tell you something about my state of mind on the last couple sets. But I got them done!

My got a sort of twinge in my right tricep on the second rep of my deadlift work set. Rested a few seconds, reset my grip, supinated my left hand for the first time and got through the last three reps just great. I took a few minutes before doing the pull-ups, and even with the weirdness in my right tricep I got a PR on those.

[dsberger]

Today's workout:

Squat
2x5, 45 lbs
2x5, 75 lbs
1x5, 95 lbs
5x5, 115 lbs

Bench
2x5, 45 lbs
2x5, 65 lbs
5x5, 85 lbs

Barbell Row
2x5, 45 lbs
1x5, 65 lbs
5x5, 75 lbs

Push-Ups
10, 10, 10 (30)

Reverse Crunches
3x12

Another PR for push-ups. Next time it's 11, 11, fail.

[dsberger]

Today's workout:

Squat
5x5, 45 lbs
2x5, 75 lbs
2x5, 95 lbs
5x5, 120 lbs

Overhead
2x5, 45 lbs
1x5, 65 lbs
5-5-5-5-3, 80 lbs

Deadlift
1x3, 115 lbs
1x5, 160 lbs

Chin-Ups
4, 1, 1 (6)

Prone Bridge
3x30s

Back in the gym after a weekend trip out of town. So this was a crappy workout. My squat form was all over the place. I had my first stall on the overhead press, so I'll be doing 80 lbs again next time. Even my deadlifts felt off and usually they feel pretty clean. Ah well, the next workout is a new start.

[dsberger]

Todays' workout:

Squat
2x5, 45 lbs
2x5, 75 lbs
1x5, 95 lbs
5x5, 110 lbs

Bench
2x5, 45 lbs
2x5, 75 lbs
5x5, 90 lbs

Barbell Row
2x5, 45 lbs
2x5, 65 lbs
5x5, 85 lbs

Push-Ups
11, 11, 6 (28)

Reverse Crunches
3x12

I knocked 10 pounds off my squat to focus on form. I'm glad I did. I was going "down" to often and not reaching "back". Today went really well. My ankles weren't moving as much as they usually do and I could feel my butt working harder. I'll start the five-pound progression at 115.

[dsberger]

Today's workout at the gym:

Squat
2x5, 45 lbs
2x5, 75 lbs
2x5, 95 lbs
5x5, 115 lbs

Overhead
2x5, 45 lbs
1x5, 65 lbs
5x5, 80 lbs

Deadlift
1x3, 135 lbs
1x5, 170 lbs
1x3, 135 lbs

and then once I got home:

Pull-Ups
4, 2, 1 (7)

Prone Bridges
3x30s

I wore my Vibram fivefingers to the gym today, since I've seen a few other guys in them and nobody in a position of authority seems to care.

I got that overhead press set complete. Dare I say it, my last set was the best one. Onward to 85 lbs.

I'm worried about my deadlift form. I'm getting close to a bodyweight deadlift, which I am totally psyched for, but I worry that I'm rounding my back when I set down the weight. I did a short, light set after my work set today to see if I could hold a stiff back at that weight, and I could. I might be deloading my deadlift next time just to make sure I don't hurt myself.

[dsberger]

Today's workout:

Squat
2x5, 45 lbs
2x5, 75 lbs
2x5, 95 lbs
5x5, 120 lbs

Bench
2x5, 45 lbs
2x5, 75 lbs
5x5, 95 lbs

Barbell Row
2x5, 45 lbs
2x5, 75 lbs
5x5, 95 lbs

Pull-Ups
11, 11, 7 (29)

Reverse Crunches
3x12

I got my squat back up to 120, which was my PR before I knocked it down out of concern for my form. This time I was a lot more solid, no side-to-side wobbling. Onward!

[dsberger]

Happy Thanksgiving!

Today's workout:

Squat
2x5, 45 lbs
2x5, 75 lbs
2x5, 100 lbs
5x5, 125 lbs

Overhead Press
2x5, 45 lbs
2x5, 65 lbs
5, 5, 5, 4, 2, 85 lbs

Deadlift
1x3, 135 lbs
1, 160 lbs
1, 170 lbs
1x5, 180 lbs

PRs on all three lifts! I had to get to Thanksgiving dinner so I left off the assistance exercises for today. I have quite a hill to climb on the OHP. I worked my way up to 180 on the deadlift today to make sure I could keep my back in check. No rounding, so I did the 5x5 at 180. Next workout is over my bodyweight! Errrr, assuming Thanksgiving dinner doesn't tip me above 190. Awesome.

[dsberger]

Today's workout:

Squat
2x5, 45 lbs
2x5, 75 lbs
2x5, 105 lbs
5x5, 130 lbs

Bench
2x5, 45 lbs
2x5, 75 lbs
5x5, 100 lbs

Barbell Row
2x5, 45 lbs
2x5, 75 lbs
5x5, 100 lbs

Push-Ups
11, 11, 10 (32)

Reverse Crunches
3x12

Progress on all three lifts and the push-ups. Exciting stuff planned for Tuesday: a 135 lb squat and my first body-weight deadlift.

[dsberger]

Today's workout. Two exciting things and one frustration.

Squat
2x5, 45 lbs
2x5, 75 lbs
1x5, 95 lbs
1x5, 115 lbs
5x5, 135 lbs

Overhead
2x5, 45 lbs
1x5, 65 lbs
5-5-4-5-3, 85 lbs

Deadlift
1x3, 135 lbs
1x2, 165 lbs
1x5, 190 lbs

Pull-Ups
4, 2, 2 (8)

Prone Bridges
3x30s

Graduating to the 45-pounders on the squat and deadlifting more than my own body weight made me feel like kind of a big deal today. Unfortunately, I had only minor progress on the overhead press, adding one rep to my 85-pound total from last time (5-5-4-5-3 versus 5-5-5-4-2). I'm going to eat a bunch of meat right before bed tonight and let those endocrine glands do their thing.

[dsberger]

Today's workout:

Squat
2x5, 45 lbs
1x5, 75 lbs
1x5, 95 lbs
2x5, 115 lbs
5x5, 140 lbs

Bench
2x5, 45 lbs
1x5, 75 lbs
1x5, 95 lbs
5x5, 105 lbs

Barbell Row
2x5, 45 lbs
1x5, 75 lbs
1x5, 95 lbs
5-5-5-5-3, 105 lbs

Push-Ups
12, 12, 10 (34)

Reverse Crunches
3x12

I fouled up the last set of barbell rows mostly because I wasn't paying attention. I did five reps, but the last two weren't all the way to my chest. I'm gonna repeat 105 as punishment for being a dope. Steady progress on squats, bench and push-ups, though.