Labrat's Training Log

[Labrat]

Age: 33 yrs.
Height: 5'7"
Weight: 158 lbs.

Day 1 - 20 Jan 2009

Squat - 5x5 - 45 lbs.
Bench - 5x5 - 65 lbs.
Barbell Row - 5x5 - 65 lbs.
Push-ups - 30, 20, 17
Rev Crunches - 3x12 - 20, 15, 12 lb. weight held

I had been lifting 4-5x week for about 6 months so I started a little higher on the Bench and Row due to comfort level. I had only done squats on the Smith machine, so I was worried about my form, pulling a muscle on Day 1, etc. I will have to look for bands for the push-ups and look into "dragon flags."

[Labrat]

Day 2 - 22 Jan 2009

Squat - 5x5 - 65 lbs.
OHP - 5x5 - 45 lbs.
Rack Pulls - 1x5 - 65 lbs.
Chin-ups - 10, 8, 6
Prone Bridges - 3x30s

First time doing OHP. I tried to concentrate on supporting my lower back by squeezing my gluts... maybe it's hard while the weight is still so low. I really concentrated on form. My gym has "No Deadlifting" posted. Ugh. I don't have the space or budget for a set-up at home... maybe someday. Prone bridges didn't feel hard enough... ah ha... did not read the "one leg" part. Well, that explains it.

[Labrat]

Day 3 - 24 Jan 2009

Squat - 5x5 - 70 lbs.
Bench - 5x5 - 75 lbs.
Barbell Row - 5x5 - 70 lbs.
Dips - 16, 12, 10
Dragon Flags 1x12 (so-so form...not quite ready for these I think... or don't worry about getting to 12?), Rev Crunches - 15, 15 w/ no weight

I don't mind the low weight on the Squats as I've always been a runner and never really done squats (especially deep)... however, it is humbling to bench so low. The method is probably right, but I had a 1x5 RM of 155 lbs. Should I add more or stay patient? I'm guessing the answer is be patient and swallow my pride. The Dips and Push-ups definitely challenge my upper body. Triceps were on fire after the dips.

[Labrat]

Day 4 - 27 Jan 2009

Squat - 5x5 - 85 lbs.
OHP - 5x5 - 65 lbs.
Rack Pulls - 1x5 - 145 lbs.
Chin-ups - 14, 10, 8 - typo from last workout, I actually did Pull-ups last time, Chin-ups this time (palms facing)
Prone Bridges - 3x30s

- Really tempted to add more weight. That's just my pride talking probably. I've never done squats properly or done OHP's so I know I am training my mind and body to maintain form.
- Watched several Rippetoe training clips on Youtube. Great help. Focused on my hip drive this time doing squats. May have to have my wife record so I can check Squats and OHP.
- Bummed about the "no deadlifting" rule. Rack Pulls were easy and the lowest setting in the rack is barely below my kneecaps (I'm 5'7").
- This workout is very easy to complete in 45 min or less (I know as the weight goes up, my 1-2 min rest might go to 2-4 min rest).

[Labrat]

Day 5 - 29 Jan 2009

Squat - 5x5 - 95 lbs.
Bench - 5x5 - 95 lbs.
Barbell Row - 5x5 - 95 lbs.
Push-ups - 40, 22, 15
Rev Crunches - 3x15

Exhausted from a concert last night. Everything still feels comfortable (too comfortable?). Except possibly the Barbell Rows. And of course, the push-ups and crunches. I need to buy some Chucks, my running shoes are not going to cut it for heavier squats. I really should buy resistance bands or a vest or something for my push-ups. Maybe I'll try a 25 lb plate on my back next time... but that makes it hard to add 5 lbs. Was too tired to try Dragon Flags again, but I should. Hoping to get some good sleep tonight and tomorrow night.

[taifun]

Hi labrat,

Think of it as training your patience! (I don't do too good at that)

Too bad about the deadlift ban, any other gyms in the area? Or maybe a powerlifting or weight lifting club?

[Labrat]

Day 6 - 31 Jan 2009

Squat - 5x5 - 115 lbs.
OHP - 5x5 - 75 lbs.
Rack Pulls - 1x5 - 155 lbs.
Pull-ups - 11, 8, 5
Prone Bridges - 3x30s

Felt good this workout. Could be because I go at 9:30 am on Saturdays versus 5:45 am on Tuesdays and Thursdays. I could finally tell on OHP that I am getting close (i.e. the 25th rep took some oomph) to 5 lb increases only... and stalling. The classic pull-ups. Still a killer. I do them full extended, no momentum involved... so I was pretty happy to get to 11.

[Labrat]

Day 7 - 3 Feb 2009

Squat - 5x5 - 125 lbs.
Bench - 5x5 - 115 lbs.
Barbell Row - 5x5 - 115 lbs.
Dips - 16, 11, 7
Rev Crunches - 3x15 plus 2x4 Dragon Flags

Felt good this morning with a decent night's sleep. Wow... the BB Rows really made me dizzy. Phew. I am shopping for a belt to add weight or a vest for the body weight exercises. I think I'm ready to try 3 sets of dragon Flags, even if I only make it to 5 or 6 at first. Those are tough. I've watched some Youtube clips of these... some impressive stuff.

[Labrat]

Day 8 - 5 Feb 2009

Squat - 5x5 - 135 lbs.
OHP - 5x5 - 75 lbs.*
Rack Pulls - 1x5 - 185 lbs.
Chin-ups - 12, 8, 5
Prone Bridges - 3x30s
_____
Squats were tougher... especially the last rep. Looks like it's time for 5 lb. increases instead of 10. As they get heavier, I find that I have to concentrate on my breathing as much as on my form.

Oops. I thought I did 70 last time on the OHP. Needed to add 5 lbs. Oh well. 75 did feel easier this time.

Rack pulls are frustrating... I'd rather be doing deadlifts. But I'll stop whining since I have no other options right now. They were tougher this time at least... time for 5-10 lb. increases here, too.

Chin-ups - pronated grip. I felt good on the first set... then started to feel general fatigue as opposed to any specific muscle group. I'm guessing it's the increased weight on the squats that will start to hit me harder each time.

Prone Bridges - 1 leg 15 sec, other leg 15 sec... I think I need to bring a wristwatch to keep track of time... counting in my head is annoying.

[Labrat]

Day 9 - 7 Feb 2009

Squat - 5x5 - 140 lbs.
Bench - 5x5 - 120 lbs.
Inv. Row - 15, 12, 12
Push-ups (with three resistance bands) - 20, 15, 12
Dragon Flags - 5, 5, 6

Squats felt great. Had extra time to stretch and warm up. Bench press was still no problem. Did inverted rows instead of barbell rows, just for fun. Weighted vests are expensive... I may have to go back to barbell rows. Did the push-ups but my wrist hurt from the torque caused by holding the bands down. I think I'll have to at least invest in a belt to add weight to dips. Did dragon flags, but I think I need to stick to reverse crunches (or maybe ab wheel... but that kills my triceps).

[Labrat]

Day 10 - 10 Feb 2009

Squat - 5x5 - 145 lbs.
OHP - 5x5 - 80 lbs.
Rack Pulls - 1x5 - 195 lbs.
Pull-ups - 12, 7, 6
Prone Bridges - 3x30s

Phew. Squats were tough this morning. I thought they really affected my pull-ups... until I saw that I only made it to 11 last time. Getting over the 1xBW Squat threshold seems like it will be a major accomplishment for me.

[Labrat]

Day 11 - 12 Feb 2009

Squat - 1x5 - 150 lbs. OUCH... hip problem!
Bench - 5x5 - 125 lbs.
Inv. Row - 15, 12, 10
Dips - 17, 12, 10
Rev Crunches - 3x20

Ouch. I felt a twinge in my hip last workout but got through the 25 reps. Last night my right leg had some tremors. I really felt soreness in my right hip (definitely on the side, not my lower back) that radiated weakness down my whole right leg. I managed the first 5 at 150 lbs., but I could feel myself sliding to the left. On the second set, my leg was feeling numb and the sharp pain in my hip had flared up. Uh oh. I stretched a lot and warmed up on the elliptical. I had been more concerned about pulling a groin muscle or hurting a knee and must have neglected my hip stretching... evidently last time.

Everything else felt fine, except for the fact that my hip was aching pretty badly. I decided to commit to inverted rows (easier than having to concentrate on form doing barbell rows.. for me at least) and dips instead of push-ups. Just need to sell some stuff and get the money to buy a belt for dips and a vest for inverted rows. Off to pop some ibuprofen and read up on nursing my injured hip.

[Labrat]

Day 12 - 19 Feb 2009

Squat - n/a
OHP - 5x5 - 85 lbs.
Rack Pulls - 1x5 - 205 lbs.
Chin-ups - 13, 7, 5
Prone Bridges - 3x30s

Still pain in my hip. I've been trying to stretch my IT band. I'm not sure what my alternatives are... this has been very discouraging. I guess I'll try the empty bar on Saturday.

[Labrat]

Day 13 - 21 Feb 2009

Squat - 5x5 - 45 lbs.
Bench Press - 5x5 - 125 lbs
Inv. Row - 14, 12, 8
Dips - 17, 13, 9
Rev Crunches - 3x20

Lots of stretching for my hip. Felt ok then and feels ok two days later. Going to take it slow. Forgot to add 5 to the bench press. I am looking into dip belt and vest... I need to add weight to my rows and dips... I'll be at 15 for the first set of chin-ups and pull-ups soon I think.

[Labrat]

Day 14 - 19 Feb 2009

Squat - 5x5 - 55 lbs.
OHP - 5x5 - 85 lbs.
Rack Pulls - 1x5 - 215 lbs.
Pull-ups - 13, 10, 7
Prone Bridges - 3x30s

My plan is to do 25-50 BW squats after lots of stretching. I've had IT band problems from running before where the pain was on the side of my knee. Evidently, mine is a bit tight. Forgot to add 5 to the OHP. Stupid. Grip strength felt good on the Rack Pulls. Happy to add another pull-up to my first set. I think I need to study up on the prone bridges. I feel them a little bit in my core... but maybe not enough. Hard to tell since my arms are still quivering from the pull-ups.