Gvonfing up

[Gvonf]

Stats and history:

Age 26. Height 192cm / 6'4". Weight 93kg / 205lb.

I have had a few bursts of gym training during my life, but nothing substantial. A couple of times I did a random kind of a split program with 10-12 reps, but never really saw any progress. That's the main reason for quitting after a while. Squats always felt as the most unnecessary and awful move available, and I effectively neglected them from the program, replacing them with the leg press and the occasional machine that works the calves (whatever that's called).

So, I'm quite out of shape. You can imagine what it felt like to start squatting 3x a week, even with beginning with the empty barbell. My legs trembled and weaved when I walked back home after the exercise, since in effect I had never taxed my legs in any serious way. It felt great. To feel exhaustion and total dissillusionment for what were supposed to be my main transportation, it was great. Since now I knew that something was actually happening.

Goals:

I'm quite a beginner, so I'm aiming at squatting my body-weight and getting others to something worth mentioning. Benching at least 70kg before summer would be nice and deadlifting about 140kg could certainly feel okay. I'm not too worried about the fat, I'm think it disappears if it's going to, aesthetics are a bonus. Strength and improved fitness is what I crave at the moment.

I love it how the site and the forum represent the healthy no-BS-attitude. It never occurred to me that you could get strong without all the huge and complicated machines. I love barbells and free weights!

Anyways, here's my progress:

I started from scratch 12/1/09, so in week 5 I'm at:

Squat 5x5 45kg (I love them deep squats! Although it started to be a tad hard)
OHP 5x5 35kg (noticed exhaustion on the last rep)
Bench 5x5 37.5kg (quite easy)
Deadlift 1x5 60kg (A lovely exercise after I wisened up and used my abs)
Inv. row. 5/3/2 (This is a hard maneuver, I'm lacking back muscles obviously?)
Push-ups 9/4/2 (First set felt great, I got four more compared to the beginning)
Chin-ups 1/0/0 (My first unassisted chin-up ever! This is a milestone!)
Reverse crunches 3x12 (with 12kg counterweight)

BTW, how come there's only 1x5 deadlifts, the maneuver feels so great I'd like to do more. Would it be useless or harmful?

[MrWalk]

Hey. Your story sounds real familiar. I had that "holy crap" total-tired and spaghetti legs deal for a while. I thought I was coming down with something the first time. Aside from just getting used to it, you have to eat more and sleep as much as you can. Looking good. Congrats on the chin-up! The firsts are going to keep coming.

Deadlifts are hard to recover from by themselves so, given the volume of squats you're already doing - and the fact that the squat is the main exercise to concentrate on, deadlifts are limited on purpose.

That's my way of explaining it anyway.

[Gvonf]

Okay, I believe you. :) But I still love them!

Today's workout: Day 13

Squats 5x5x47.5kg
OHP 5x5x32.5kg
Deadlift 1x5x65kg
Chin-ups X
Prone Bridges 3x30sec

Nice workout today also, the weights feel more or less comfortable. The overhead press starts to get heavy though, the last two sets are starting to get taxing. I still can finish the sets without much agony. I have to watch my form during the squats, since I tend to shift the weight to the balls of my feet. I guess I need to start curling my toes. I'm also having doubts about my squatting form when qoing deep. It feels like my back is rounding forward (I can feel more pressure on my lower back during the lowest point of the squat). It doesn't really hurt, but I was thinking whether or not I should concentrate in keeping my back exactly straight...?

I didn't get any chin-ups this time, I guess I was so tired after the workout. I did 5/3/1 negatives instead. I did get 1 chin-up plus 5/2 negatives later today after resting. Do you reckon I should do chin-ups as often I can at such low reps?

Prone bridges are going nice, there's not much trembling anymore.

[Gvonf]

Workout 14

A quite comfortable exercise, I'm still really excited about the program.

Squat 5x5x50kg: Movement and form are getting very comfortable, although I still need to concentrate on keeping my heels down. The weights are starting to get heavy, but they are very liftable at the moment at least.

Bench press 5x5x40kg: Good sets, comfortable weights. I reckon it's starting to get harder, though.

Inverted rows 4+2+(3): This is a hard exercise, I had to go for the bent knees –version for the last set. In the future I'll probably do it with bent knees until my upper back gets stronger.

Push-ups 10/7/3: Slowly getting there.

Inverted crunches 3x12 (10kg counterweight): Felt fine.

[guru]

Hi Gvonf,

Congratulations on starting a log. Numbers taking good shape now.

As for the IR & chins, I have the same problem as you. I kinda suck a bot at the upper body exercises in general & the pull versions in specific. I'm still going bent knees on the IRs (waiting for the elusive 10 in first set) & it's been damn difficult to master those chins. Anyway, I'm going to put a bar in home for GTG, alreqdy got wife's permission for that. Now to the acyual work.

[Gvonf]

Workout 15, week 5

Today was hard for some reason, I felt weary and weak, as if I was running low on fuel. I'll have to start checking out my diet a bit.

Squat 5x5x52.5kg: The squats still go by quite nicely, although I can feel creeping closer to my limits.

OHP 5x5x35kg: 5-5-3-3-2 The stalling took me by surprise, since the 32.5kg felt LIGHTWEIGHT. Seriously though, I don't know what's up. I guess I just stalled. No matter, at least I know I'm doing the heaviest weights I can.

Deadlift 2x5x70kg: It was kinda stupid to do a second set, but my friend got me into it. The first set went up without too much effort, but after the second one I understood why I'm supposed to do only one set. Also my technique could do with some improving, so I'll just study the tapes once more.

Chin-ups: 2-1-0 (assisted) Ugh. Terrible. These are hard. My friend helped by lifting my knees with one hand and got me through those. Still have a long way to go until the 15 rep mark.

Prone bridges 3x30sec: Hard. I was drained both physically and mentally, and actually got only 15 sec on the last one. Luckily it's weekend with it's two rest days.

I'm still very excited, since I can feel and see the improvement. Stalling doesn't matter too much, since I like hard exercises more than the easy ones.

Guru: Yeah, those are a bitch. How long have you been doing IR's? I just bought a small rubber assistance band for my chinup exercises at home, and it has helped a lot. I just started doing chin-ups at home every now and then, basically any time I can.

You seem to have a good wife, since she understands your hobbies. Gongratulations.

[Gvonf]

Workout 16, week 6

Squat 5x5x55kg: Very satisfied with my form, today I remembered to concentrate especially on breathing and tightening my abs. Seemed to help a lot.

Bench 5x5x42.5kg: Still very liftable weights.

IR 6-4-3 with bent knees: Hard, although there is some improvement.

Push-ups 9-6-3: Quite satisfied with these, my friend complimented on my form. Also, the numbers are okay, since the last time I did these later after resting quite a bit. Getting stronger, which is nice.

Inverted crunches 3x12, 8kg counterweight: Feels like a routine exercise.

Overall much better than last time, resting seems to work.

I've also been wondering whether to change the inverted rows to barbell rows or not. I really like my lower back healthy, but the barbell rows would give me more control over the exercise.

[DaveT]

Have you got someone watching your form on the squats? If not, take a camera and post a vid on here, you'll get invaluable advice, and trust me it's better to do this sooner than later!

I have to watch my form during the squats, since I tend to shift the weight to the balls of my feet. I guess I need to start curling my toes. I'm also having doubts about my squatting form when qoing deep. It feels like my back is rounding forward (I can feel more pressure on my lower back during the lowest point of the squat). It doesn't really hurt, but I was thinking whether or not I should concentrate in keeping my back exactly straight...?

This sounds exactly like me, and I was doing two main things wrong...
1) I had the bar in the high bar position. This seemed to push me forward at the bottom of the squat (I was also finding I was going onto the balls of my feet), causing my back to round, and it started to hurt my lower back as the weights got heavier. If you're feeling pressure in your lower back, then your form is definitely off.
2) I was not moving my hips back at the beginning and then driving up with them, whilst at the same time keeping my chest up and shoulders back.
Check out the difference between my bad squat and better squat, and you'll see what I'm talking about (and read the advice I got from others!). Buy Starting Strength by Rippetoe and watch his vids on youtube.

The DLs are 1x5 because when the weight gets heavier, you'll only be able to do 1x5 before you collapse exhausted on the ground. However, I did 2x5 from 60kg onwards to practice form and will probably return to 1x5 when the weight feels heavy (prob around 1xBW). If it's feeling heavy at 70kg, then just do 1 set.

With the Chin Ups, do negatives. Stand on a chair and take 5 secs to lower yourself down on each rep. Do as many as you can.

You will stall on the OHP first, so it's no surprise. You've got two more goes at it, so grit your teeth and go for it!

[DaveT]

Also good vids to watch are the Squat RX ones.

[Gvonf]

Great stuff DaveT, very helpful. I hadn't thought about the hips that much when squatting, have to study the vids. It seems I also have the exact problem with the OHP as you had, I lack maneuverability and tend to arch my back a bit. I also have trouble getting under the bar. Damn you OHP!

By the way, I noticed that we seem to have exactly the same long term goals. Wanna race? ;)

Workout 17, week 6

Squat 57.5kg: Form was mostly fine this time, although I noticed some shifting to the balls. The balls of my feet, I mean.

OHP 35kg: 5-3-4-4-2. Arg. My nemesis the OHP. Form is way off and the weights are heavy. Not a good combination. I think the third try with these weights might be workable if I try, but I guess I should get the form fixed first. I'll concentrate on the form and see whether or not I'll bust the weights.

Deadlift 75kg: Great exercise! I still love those deadlifts, and the weights are getting heavy. The exercise really taxed my body this time, I was panting and sweating like a chump. I could feel it working my back, but there's no pain anymore.

Chins: 1-(5)-(3) One unassisted chin-up, then five plus three negatives. I think I'll bring my resistance band to the gym next time and do the chins with that instead of the negatives. Think it's worth the while?

Prone bridges: 40sec - 35 sec - 40 sec. Getting stronger, great.

I also did 17 minutes of cardio on the crosstrainer. It worked my legs quite a bit since I haven't done it before. Not too bad, though.

Overall a good workout, I really felt how getting stronger physically also reflects on my overall happiness. Energised and happy.

[Mouse]

Deadlift 75kg: Great exercise! I still love those deadlifts, and the weights are getting heavy. The exercise really taxed my body this time, I was panting and sweating like a chump. I could feel it working my back, but there's no pain anymore.

Gotta love those deads Gvonf
Keep up the great work

[guru]

I think I'll bring my resistance band to the gym next time and do the chins with that instead of the negatives. Think it's worth the while?

It of course is, Gvonf. Just do it & tell us how it goes.

[Gvonf]

Cheers, Mouse. :)

It was funny with the chins last time, since I asked the gym instructor if they had any resistance bands available. The look I got was probably the blankest I've ever seen, and the guy asked me if I meant "gym rubbers, like for stretching?". I tried to explain what I was doing, but the guy insisted that I should use the assisted pull-up machine or the pull-over thingy. He had absolutely no idea whatsoever why I would want to use a primitive elastic band for my workouts when they had these advanced, high-tech, shiny machines. In the end he approved that it *could* be better to go with natural movement instead of those fixed movement patterns. Well, I'll continue convincing him. :)

Workout 18, week 6

Squat 60kg: Oh yeah, 20 kg plates on the barbell after the warm ups. When I started to train, I thought that aesthetics and what people think are not that important, but nowadays I'd have say, that of course they matter. :) Not that I'm dependent on other's impressions or opinions, but I definitely like to see the weights getting heavier. Next stop four 20kg plates.

I tried the hip drive technique DaveT told about, and the results were staggering, but I'm a bit confused. Lifting felt easy when getting the ass off the ground first, and my back was comfortable. No stress on the lower back as usual, and it was overall less taxing. I also couldn't feel the move in muscle in between the knees and my ass (hamstrings?), and the movement felt easy like when I shift my weight on the toes. But there were no toes involved. Does this mean that the hip drive makes the exercise that much easier?

Anyways, thanks DaveT for the pointers, felt great!

Bench 45kg: Routine stuff, no problems to speak of. This time I concentrated on tightening my upper back, since I realized that my form had been slightly off.

Inverted rows (flat feet): 7–5–5. Getting better, form feels comfortable, but I still find the exercise somewhat lacking. I think it's because the failure in this one means the chest not touching the bar, so I'm left feeling I could pull a few not so good one's. I'll aim at getting the first set to 10 reps with good form and shift my stance to heel on the floor.

Push-ups: 10-7-5. Improvement here, also, even with the increasing bench weight. Very uplifting!

Inverted crunches, 6kg counterweight: 12-10-6. Total exhaustion with these for some reason, just couldn't pull any more. I'll try with the same counterweight next time.

[Gvonf]

Workout 19, week 7

Squat 62.5: There was something nasty about the squat today, my lower back didn't take kindly to it this time. I wonder if I exaggerated the hip drive and left my chest down for too long before getting up. I completed the exercise as planned since the pain wasn't that significant, but I have to be more careful in the future.

Do you guys now any fine lower back stretches or something that would be helpful for easing the pain? Medicine excluded. :)

OHP 35kg: Felt quite intimidated, at first I really thought I wasn't going to bust the sets with my sore lower back and weak shoulders. To begin with, a set of shoulder dislocations was torture, the last 2 of the 10 rep set were so stretching that I thought I'd burst to tears. Stretching pain is probably the most hellish thing I know (after nut cracking, Finnish idiots show you how). The warm up set felt good, though, so I hit the weights with determination and with some groaning made it! I think that there was some hyperextending of the back present, and the starting form could have gone more to resemble an incline press, so I'm not fully pleased, but at least I got it done, which is more than I could do before.

Deadlift 80kg: You know you've done something correctly when you end the set with the colour of your face resembling a fire truck. I had my doubts with the back and all, but in the end got through splendidly. BW, here I come!

Chin-ups: 0.5-(4)-(3) Forgot to bring my resistance band, so I ended up doing a half of a chin plus few negatives. I felt exhausted at this point, so no progress visible.

Prone bridges: 2x30sec. + 1x40sec. Some trembling, but nothing substantial worth mentioning.

[guru]

Hey Gvonf,

I feel the squats in my back & glutes when they're heavy. No pain, but I do feel them. So I stretch out immediately after all the sets. Hold the squat rack column at about navel level with both hands, put your feet ahead of the column & push your hips as back as you can. Hold for 5 seconds, relax & repeat.

Hope I'm clear with the description.