Ekoehler0311's Training Log

[ekoehler0311]

Ok, I've been debating do this online log thing, but anyway, taking the plunge by posting this:

I came to Stronglifts 5x5 site in late June 2009, purely by chance in an online search I had entered. (Can't even remember the search topic).
I've been around for years on free-weights and machines with only occasional goals, and never really knowing or setting a realistic one. Then this past March 2009 I went into an "Acute Right Side Lumbar Strain" by swinging a sledge hammer. That took me about a week to get out of bed right again. At that time I decided I needed to get serious about my training and start getting stronger where it counts. I mean, I had been "weight-training" for 2 years up to that point and still wasn't strong enough for something so routine. Turns out the "routines" I had been doing were a lot of fluff and vanity, training the wrong goals. Mostly they focused on size and looks, not so much on functional strength.
I have tried 5X5 programs in the past but they were not nearly so simple and down-to-earth as Medhi's site has been for me. I found this site and the 5x5 program to be extremely useful and simple in its approach. I've started using the beginners program in July 2009 and have already seen some good progression and serious improvements on form (thanks medhi for all the instructionals). I basically transfered some starting weights over from my old routines but seriously deloaded them so I could focus on correct form. I've been following the beginner's 5x5 program since July 1, 2009. I use the local branch of the YMCA and look forward to getting in there as much as I can.

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

STATS

Male
31y/o
6'0"
210-212lbs
20.5% Body Fat (by BIA)

HOMETOWN

Charlotte, North Carolina, USA

GOALS (by 12/09)

Weight: it is what it is. My weight has always been a non-factor for me eventhough I use it for tracking daily/weekly progress.
Body Fat: 14-15% (happens when it happens, but striving on towards the prize)
Increase strength - 1.5x BW with squat by EOY
Look better naked ( the wife likes this part of the plan;p ).

CURRENT STATUS

I'll just relay my last entry in the notebook here for starts:

Squat: (back style) 125lbs x 5 (warm-ups at 45x5x2, 65x5x1,85x5x1,105x3x1,115x3x1)
Overhead Press: 70lbs x 5
Flat Bench Press: 125lbs x 5
Push-ups: BW x 10 (feet on yoga ball) (aiming for 15x3)
Deadlift: 135lbs x 5 (being careful to stick to form here)
Inverted Rows: (heels on floor) x 8 with 2 negatives (I'm really looking forward to graduating onto barbell rowing)
Pull-ups: bw x 3 with 3 negatives
Chin-ups: (yes I guess I should do both)
Bridges: bw + 50 sec. on hands
Reverse Crunches: 4lb med. ball x 12 x 3

Food for thought from the dictionary:
Strong: adjective;
1 - having or marked by great physical power
2 - having moral or intellectual power
3 - having great resources (as of wealth or talent)
7 - not mild or weak
9 - moving with rapidity or force (a strong wind)
11 - a) not easily injured or disturbed
b) not easily subdued or taken
12 - well established
synonyms: stout, sturdy, stalwart, tough, tenacious - all mean showing power to resist or to endure.
STRONG may imply power derived from muscular vigor, large size, structural soundness, intellectual or spiritual resources.

[lovestolift]

Caught my eye with the title, and kept my attention with a dictionary definition. Welcome aboard. How do you find the Y's facilities? I imagine that they differ from city to city, but does it have decent equipment?

[atypical1]

Welcome to the forum! That's definitely a great thread title. All of your goals are certainly acheivable and I'm looking forward to following your log.

james

[ekoehler0311]

OK so yesterday finished up yet another week in the endeavor of becoming stronger. Down and dirty these are the stats from yesterday.

"B day"
SQUATS - 130x5x5
OverHead Press - 80X5X5
Deadlift - 140X5X1
Pull-Ups - BW x 2 (with 3 negatives), BW x 2 (with 3 neg), BW x 1 (with 2 neg)
Chin-Ups - BW x 3 (with 2 neg), BW x 2 (with 2 neg)
Bridges - (one handed) 3x30 sec

Notes: Squats still feel good with room to grow. Overhead Press is starting feel like real work. I foresee this one stalling before all others. I finally felt my deadlift was in correct form. Maybe it just needed the right weight. I want to get better on the PU/CU. Bridges are GOOD! Yoga classes really help this one A LOT!

Additions to my goals:
PULL UPS - 5x5xBW (able to kiss each hand at the top)
SQUATS - 150% of total BW
BENCH PRESS - 150% of total BW
PUSH UPS - one handed x 10

[ekoehler0311]

LTL, the Y's facilities around here are quite nice. Around here they set the bar for fitness clubs as a whole. Facility is neat and clean and it has all the necessary equipment and then some. My local branch is never too crowded and the staff are super friendly and helpful. Some a little gabby, and gabby is enough to start this SC Monkey to chattering for too long.

I look forward to following your thread as well.

QCM

[ekoehler0311]

OK, so I'm just now getting a chance to post/log for this past Monday. BTW, did I say how much I look forward to gym days. No really I do. I eagerly anticipate those moments I get to spend under the bar just putting some Ole timey sweat into my efforts towards improvement in this area of life. This is my solace after long days sitting behind a terminal working CAD; This is MY time, to which I run at the end of each gym day as if there were an ejector device in my seat set to launch at 4PM. "Mayday! Mayday! Gotta Bail Sir!" Then, poof!
Days in the gym have a little bit more light in them than days not.

Monday's Log: (work sets shown only)
SQUATS - 135x5, 135x5, 135x5, 135x5, 135x5
BENCH PRESS - 135x5, 135x5, 135x5, 135x5, 135x5 [gotta slow down on this one now, moving to 5lb increases]
INVERTED ROW - BW x 8, BW x 6, BW x 4
PUSH-UPS - (from 6" sill) BW x 15, BW x 10, BW x 10
REVERSE CRUNCHES - (with Med Ball) 5lb x 12, 5lb x 12, 5lb x 12

[ekoehler0311]

Wednesday, July 22 Log: (work sets shown only)
SQUATS - 145x5, 145x5, 145x5, 145x5, 145x5
STANDING OVERHEAD PRESS - 85x5, 85x5, 85x5, 85x5, 85x4 (I had it in my arms, but that last rep just wasn't in my head; self-fulfilling prophecy, I guess)
DEADLIFT - 145x5 (felt good, except the fourth rep was a little suspect in form. Got it back on the fifth rep)
CHIN-UPS - BW x 2 (2 NEG), BW x 1(2 NEG), BW x 1 (2 NEG)
PULL-UPS - BW x 1
BRIDGES - (one handed) 1st @ 60 sec, 2nd @ 45 sec

I got a chance to work in on the squat rack with another guy carried twice the weight higher on his shoulders and then rocked to the balls of his feet while stopping parallel. I gave him pointers on how to go down all the way and carry it lower on the shoulders, but he had to cut the weight down to half. I don't think he liked that, but he seemed supremely interested.

As I guessed, the OHP was my first wall, although I don't think making that last rep will be so hard next time. I did move my grip in, narrower, and this seemed to effect the effort (ie I felt it in more muscles than my previous wider grips). The squat is starting to turn into more of an effort now as evidenced by the sweat I get while doing it now and the concentration I have to put into keeping my form in check. I suspect that I still have another week or 2 in me, at least, before I hit my first wall there. I'm dreading the proverbial "wall" but also remind myself that 15 lbs added each week has got to change at some point. I just want to push that point further down the road. I did catch myself stopping short in the 3rd rep of the 3rd set. So for the rest of the time I made a conscious effort to stop at the bottom before I went up, just to make sure I got the full range of motion.

NTS - Push out all 25 OHP next time. No excuses. Keep the narrower grip.

[ekoehler0311]

Friday, July 24 Log: (work sets shown only)
SQUATS - 150x5, 150x5, 150x5, 150x5, 150x5
BENCH PRESS - 140x5, 140x5, 140x5, 140x5, 140x5
INVERTED ROW - BW x 7, BW x 5, BW x 5, BW x 4
PUSH-UPS - (from 12" platform) - BW x 15, BW x 10, BW x 10
REVERSE CRUNCHES - (8lb med ball b/w knees) - 12, 12, 12

NOTES -
Starting to get more onlookers and comments during my squats. I'm not noisy or flashy or anything, people just oogle at someone going so deep. I am proud of this fact, though: If my goal is 1.5xBW, then I'm currently at 50% of that goal. I smiled when I realized that today. Cardio post-workout (according to plan) is starting to suffer a little more due to the weights on the squat increasing so much. I just might have to consider waiting for a "cutting" phase. I did notice feeling more meat under the bar during the squats. All in all, todays workout was a good day, a really good day. Looking forward to Monday.

[sgi4950]

Welcome to the forum. Interesting thread title brought me over to take a look.

Press was the first thing I stalled with and I read that it’s typically so. I went to microloading and I also found a narrower grip helped me out too after I had a couple of deloads.

Look forward to reading your log and following your progress.

[ekoehler0311]

Wednesday, July 22 Log: (I can't believe this is only day #12 on Stronglifts 5x5)

(work sets shown only)
SQUATS - 155x5, 155x5, 155x5, 155x5, 155x5
STANDING OVERHEAD PRESS - 85x5, 85x5, 85x5, 85x5, 85x5 (yes, I butchered my way through this one.)
DEADLIFT - 150x5
PULL-UPS - 6 sets successfully.
BRIDGES - (ran out of time)

NOTES:
Squats still feel good with room to grow. OHP form went to S*!T in reps 4 & 5 of both sets 4 & 5; started shooting my hips out to the side to get it up. Should I deload and nail the form again or should I press on? DL warm-up routine is almost as much fun as the DL set. As for the pull-ups, there has been a change of plans. I'm started using Medhi's "10 ways to get stronger at pull-ups fast" http://stronglifts.com/10-ways-to-get-stronger-at-pull-ups-fast/. Right now, I'm in the 10 sets of 1xBW and I have to say I like it. I do the bridge work when I have time and often a little bit between sets of squats and other press work. I mix it in with some other yoga positions whilst defending my flexibility. Nike produces a nice 15 min yoga for runners routine by Kimberly Fowler that works really well in stronglifts too. Nothing fancy, just a lot of good leg and trunk strecthes. It goes on the IPOD.

[ekoehler0311]

FYI -

The following is the US Army Method for evaulating BF using circumference. I know its not the most accurate but it can be a very precise tool for monitoring change.

The following formula is the DoD body fat equation mentioned in Department of Defense Instruction (DoDI) 1308.3, "DoD Physical Fitness and Body Fat (BF) Programs Procedures"., dated 5 November 2002. Just insert the Soldiers' circumference and height (in inches).

WOMEN:

The equation for women is:

% body fat = [163.205 x log10 (waist + hip - neck)] - [97.684 x log10 (height)] - 78.387

CIRCUMFERENCE AND HEIGHT MEASUREMENTS MUST BE IN INCHES

Solve the equation using actual measurements: SAMPLE

Neck = 15.0"; waist = 42"; hip = 44"; height = 64"

% body fat = [163.205 x log10 (42 +44 - 15)] - 97.684 x log10 (64)] - 78.387

A. Solve [163.205 x (log10 (71))]. Take the Log10 (71) = 1.85 (when using a calculator be careful not to use LN (natural log), rather us the LOG key so you would enter 71 and press LOG)

B. Solve [97.684 x (Log10 (64))]. Take the Log10 (64) = 1.81 (when using a calculator be careful not to use LN (natural log), rather us the LOG key so you would enter 64 and press LOG)

C. Solve the equation:

% body fat = [163.205 x 1.85] - 97.684 x 1.81] - 78.387

= [301.93] - [176.81] - 78.387

= 47% (actual number is 46.73% however, round to the nearest whole % body fat)

MEN:

The equation for men is:

% body fat = [86.010 x Log10 (abdomen - neck)] - [ 70.041 x Log10 (height)] + 36.76

CIRCUMFERENCE AND HEIGHT MEASUREMENTS MUST BE IN INCHES

Solve the equation using actual measurements: SAMPLE

Neck = 16"; Waist = 49"; Height = 69"

% body fat = [86.010 x Log10 (49 - 16)] - [ 70.041 x Log10 (69)] + 36.76

A. Solve [86.010 x (Log10 (33))]. Take the Log10 (33) = 1.52 (when using a calculator be careful not to use LN (natural log), rather us the LOG key so you would enter 33 and press LOG)

B. Solve [70.041 x (Log10 (69))]. Take the Log10 (69) = 1.84 (when using a calculator be careful not to use LN (natural log), rather us the LOG key so you would enter 69 and press LOG)

C. Solve the equation:

% body fat = [86.010 x Log10 (49 - 16)] - [ 70.041 x Log10 (69)] + 36.76

= [130.74] - [128.88] + 36.76

= 39% (actual number is 38.62% however, round to the nearest whole % body fat)

By this method I am currently at 19%, down from 21% a month ago.

Like I said, measured against itself it is pretty darn good. Compared to caliper methods, not so much. The problem I have with calipers is consistency in the pinch from week to week.

[ekoehler0311]

Wednesday, July 29, 2009 / Day #13 / Workout "A"

(work sets shown only)
SQUATS - 160x5, 160x5, 160x5, 160x5, 160x5
BENCH PRESS - 145x5, 145x5, 145x5, 145x5, 145x5
INVERTED ROWS - (all sets @ bodyweight) 6, 6, 4, 3
PUSH-UPS - (all sets from 12" platform) 12, 10, 10
REVERSE CRUNCHES - (all sets performed during rests for above sets to conserve time) 12, 12, 12, 12

NOTES:
Squats still felt good, plenty of room for growth. Still getting looks from others in the gym when I go so low. The attendant finally admitted she "hangs out" near the rack expecting me to hurt myself. I started using Dave Tate's bench press cues from Tmuscle.com and I must say it felt better on the bench than not using it. Staying tight definitely helps he lifts. Not sure I got it 100% right though. Inverted rows are still giving me trouble. I must figure out a way to get these up. Does anyone have any pointers? Push-ups rock! I actually look forward to this part of the workout. all in all it was a good workout. Like Helfdane says, "Today was a good day."

[ekoehler0311]

Friday, July 31, 2009 / Day #14 / Training Template "B"

The caption for this session should read "The trouble with the Overhead Press"

(work sets shown only)
SQUATS - 165x5, 165x5, 165x5, 165x5, 165x5
(why is the first set still harder than the second, even after another awesome warm-up)
OHP - 85x5, 85x5, 85x4
(after failing to lift it again with good form in the 3rd set I decided to stop for today and i will deload 10lbs for next time)
DL - 155x5, 155x5
(I've been having such a good time with these that I decided to add an additional set for volume's sake)
PULL UPS - (goal = 10 sets of singles) 10 sets of singles successfully
(Time to move to doubles)
BRIDGES - (done on a half ball), 47 sec, 60 sec, 60 sec
(last two set to a timer, next time go till fail)

[ekoehler0311]

Saturday, August 1, 2009 / Body Stats / End of month 1 on Stronglifts 5x5

(All measurements are US Imperial)
Weight = 213 (down 2 from last week)
Neck = 15.5 (down .25 in from last week)
Abdomen = 35.5 (down .6 in from last week)
Rope & Choke Bodyfat = 18.573% (down .648 pts from last week)

Additional Measurements
Chest = 42 (down .8 in from last week)
Hips = 40.5 (down .5 in from last week)
Thighs = 24.9 (up .6 in from last week)
Calfs = 15.75 (no change)
Forearms = 11.0 (down .5 in from last week)
Shoulders = 49.5 (up 5 in from last week) (something looks wrong here)

[ekoehler0311]

Monday, August 3, 2009 / Training Day #15 / Training Template "A"

I have a love/hate relationship with Monday training. I love the fact that I'm back in the gym after 2 day break. I love that I get to push again and come out with stronger lifts than when I went in. I hate how tight everything is on the first warm-up sets, especially my shoulders. But even those are silent and moving well by the end of squats.

(all weights in pounds)

SQUATS - 170x5, 170x5, 170x5, 170x5, 170x5
(alls well that ends well and these are only 5lb shy of my current lean body weight projections)
BENCH PRESS - 150x5, 150x5, 150x5, 150x5, 150x5
(OK, props to Dave Tate! Again I practiced using his training cues for the Bench. This time felt better than the first time I tried and I feel I got it more right although not completely. I definitely felt myself pushing away from the bar during the 4th & 5th rep of the 4th set, and it truly feels different.)
INVERTED ROWS - BWx9, x7, x6, x5
(imagine my frustration when I just couldn't hit number 10 on the first)
PUSH-UPS - (did these on a half-ball) x15, x13, x11, x10
REVERSE CRUNCHES - 3 sets of 12 with 8lb Med. Ball.

All in all a solid session. I even got a chance to show my wife some of Dave Tate's Bench cues and could notice a difference too. I know I still have more room to go on the Squats and Bench before my first wall. I figure I'll be at BW on squats by month's end if i don't hit a wall.

Did a power yoga class on Sat AM and I have to say it rubberized my legs more than all my squat work that whole week.

BTW - I got some off-brand Chucks for $13 and they felt great on the lifts.