kram0120's Training Log

[kram0120]

Hi All,

A note to introduce myself to the group. I've been lurking on the forums for about 3 months now, thought it was time to join in.

I've just completed 10 weeks of SL 5x5. It has been fantastic so far. The best part is I have not yet missed a planned workout. I was on vacation for 1 week without access to weights, and I took 1 rest week, but have not missed a planned workout. This is a stark contrast to the many, many times in the past I have started some sort of workout routine, only to quit a few weeks later for one reason or another. One of the things that has really helped me with this is reading Mehdi's advice that beginner's need lots of rest - I have taken that to heart and the results have been coming each workout.

So far I have stalled 2x on OP, no stalls on the other exercises. The DL's are getting heavy though. Also, my body weight has fluctuated within about 2 pounds of where I started, but according to a caliper test my BF has dropped about 1.5%. I am following the 8 nutrition rules and eating enough so that I am rarely hungry. This is also a big change from my past, I have always tried to cut calories to lose fat and I think that contributed to the inability to stick with a program - I was always so exhausted from too much exercise + too little calories! I am really enjoying eating lots of healthy foods to build the muscle!

So far I am noticeably more muscular in the arms and shoulders, and have lost one notch on my belt. Good progress for 10 weeks of work! I want to say thanks Mehdi for putting together such a great site and building a great community to go along with it!

Current Stats:
5'10'' · 201 lbs · 37 yo · 20% BF
5x5 PR: Squat 200lbs · Bench 125lbs · OHP 95lbs · DL 1x5x245

Goals:
Squat 5x5 1.5xBW, < 15% BF by 4/1/2010

[kram0120]

11/10/2009

Squat 1x5 155, 1x5 185, 5x5 210
Bench Press: 1x5 95, 5x5 135
Inv Row: 12 8 6
Push Ups: 11 10 9
Rev Crunch: 12 11 8

Lower back is quite sore from Monday's workout. I need a form check on squats and DL's. I'll post video after next workout to solicit feedback.

[jfh26]

Hi kram - saw your log in the thread that organizes peoples' training logs. We have similar stats so I thought I'd stop in. Looks like you're making good progress here - impressive that you haven't missed any planned workouts. Keep up the good lifting!

[kram0120]

Thanks for stopping by jfh - I took a look at your log too, looks like you have made great progress since you started. It will be interesting to see how long the gains keep coming - the squats and deads are starting to feel pretty heavy for me, but I have not felt like I am going to stall just yet. And the unbroken workout streak is a powerful motivator for me - I don't want to break the streak!

[jfh26]

I know what you mean - I'm interested to see how long the gains keep up as well. I've had to deload due to 3x failing on everything but squats, but only once for each thus far. I'm going for squats at 220 next workout though, and today's were pretty heavy at 215, so we'll see how that goes!

[kram0120]

Squat 1x5 155, 1x5 185, 5x5 215
O Press 1x5 45, 1x5 75, 5,3,4,3 100 (1st stall at this weight)
Deadlift 1x5 185, 1x3 225, 1x1 245, 1x5 255
Chin Ups 6 4 2
Prone Bridge 3x45 seconds

Recorded my squats today and was very surprised to see it looks like I am not going below parallel - looks like I am just getting to parallel. I'll post some video this weekend to get feedback from the group. I may need to deload a bit to work on form.

Almost lost grip on DL's, need some chalk!

[kram0120]

All,

Please take a look and give me advice on my squat form. These are 3 work sets from 11/13/09 at 215 lbs.
Looking at them myself I notice that I'm not going low enough, to my surprise.
Also, do you think my knees are too far forward relative to my toes?

Thanks for any feedback you can give me.

Side View


Side View - close up at knee height


Front View

[MikeD]

Your stance is too close, which is keeping you from shoving your knees out more, which is keeping you from hitting the depth that you need to.

[kram0120]

Thanks MikeD, that made quite a difference right away. I was able to squat below parallel this morning at 220 lbs. I'll post some more video next week to make sure my form is ok.

[kram0120]

Squat 1x5 155, 1x5 185, 5x5 220
Bench 1x5 115, 5x5 140
Inv Row 13, 9, 8
Push Ups 14, 9, 9
Rev Crunch: 12, 12, -

Widened squat stance and got below parallel. Everything is feeling heavy - both squat and bench today were a challenge. Missed last set of crunches because the kids were awake and needed breakfast.

[kram0120]

Squat: 1x8 135, 1x5 185, 1x3 215, 5x5 225
O Press: 1x5 45, 1x5 85, 5,5,5,3,3 100 (Second stall at this weight)
Deadlift: 1x5 185 1x3 225, 1x5 265
Pull ups: -
Prone Bridge: -

5x5 225 Squat Yay! Feels like a milestone is acheived. Form felt pretty good, need to video myself again to check form. Hips may have risen faster than chest on some reps.
Had to skip assistance exercises b/c I was out of time - will complete tonight. Need to get up a little earlier to finish the workouts now.

[jfh26]

Nice kram! I had to deload from 220 after a form check for the same reason you're suspecting. so now is a good time to check it just in case.

[kram0120]

PM Workout:
Pull Ups: 5,3,2
Prone Bridge: 3x45s

[kram0120]

Thanks for stopping by and for the encouragement jfh. It feels good to put the two 45lb plates on each side of the bar doesn't it
I'll post some video this weekend after Friday's session for all to see - would love your feedback.

[jfh26]

Sure does Wish I could have kept going, but you have to do what you have to do. And funnily enough, I've actually been more consistent with hitting the gym abroad than I was at home - although at home I had a much better and more consistent diet. Perhaps if I meld those good habits together when I return, you'll see some much better lifts out of me