Laidback384's Training Log

[LaidBack384]

Stats
- Male
- Age : 25
- Height : 6'0"
- Weight : 216.5 lbs
- Body Fat : No clue

Best Lifts (all raw, no belt)
- Deadlift: ?
- Squat: 122.5kg / 270lb
- Bench Press: 90.5kg / 200lb
- Overhead Press: 54.5kg / 125lb

Issues
- dislocated both my shoulders in a knee board accident back in '06. Opted not to do any surgery, the right shoulder healed fine (rotator cuff tear), the left gives me trouble sometimes (large anterior labral tear from 3o'clock of anterior labrum to to 5:30 position of the anteroinferior labrum).

Goals
- Bench press 225lb 5x5 by February (does this sound too easy of a goal?)
- Overhead press: 145lb 5x5 by February 2010 (too easy of a goal?)
- Deadlift: get proper technique done ASAP
- Bodyweight: get down to 200lb
- Pull-ups: 15 (1st set) in January 2010
- Chin-ups: 15 (1st set) in January 2010

Background
- I've been in and out of weight lifting since high school where I was box squatting well over 300lb, power clean at 225lb, but never could get my bench above 205lb. Then went to university and put more into class work than gym time, so lost a LOT of that. Then got more into cardio (mtn biking, rock climbing, running) than weight training and got down to my lightest at 200lb. Then incident in '06...and realized I really had been neglecting my back muscles. Since then I started my own program of only free weights and only dumb bells, more of an endurance training program with light weights and high reps. I did this program until I was looking to switch things up this year in October, and was going to do some research in front squats, which led me to this site, and reading all the information on here and about the program, this was exactly what I was looking for, and I started the beginners program on October 26 this year.
- I work out solo in a gym (The Rush 24/7) during my lunch break 3x a week. I deal with people saying they want to go to the gym with me, but then can't ever keep a schedule or they just have something come up...so I don't deal with it.

Progress so far
- Since October, I've had an awesome progression; meeting the 1st strength goals provided in the spreadsheet by Mehdi in November (except for deadlift and pull- and chin-ups), and meeting the 2nd bench press strength goal on Dec 6th.
- I started the program weighing in at 220.5lb, and now weight in at 216.5lb, amazing! Credit also goes to that I also ballroom dance at least 2 times a week......to each his own.
- I ran 5-miles on a treadmill this past Sunday, longest distance I've ever ran in my life! Before then, I had only slowly jogged 3-miles back in PE101 at university or jogged 2-miles on a treadmill....I'd say credit to this program for this one.
- I started stalling on bench press and OHP the last week in November, but manage to get the 5x5 on the next workout.
- I haven't stalled yet on squat, but wonder if I get low enough when I squat with my heavier work-out weight.
- I have problems doing the deadlift, I am so accustomed and familiar with doing Romanian stiff-legged deadlifts that the bent-leg deadlift just never feels right and I always find myself scrapping the bar against my shins....anyone know what my issue is? Or would stiff-legged deadlifts be acceptable for the program?

If you got this far, thanks for reading And my aim is to keep this log going and updating progress.
Any and all comments, recommendations, or criticisms are welcome!

[LaidBack384]

Dec 20, 2009 (Sunday)

After posting the intro to my training log, I realized I needed to get proper form down on my squats before I just keep adding weight...So I started low just to get the form down...and before I left for the gym, I watched so many videos of guys doing squats, it was insane. I have to note that going deeper was a total different feeling from what I was doing before! I think in all my previous work-outs, I was stopping just above parallel. So I think I'll start here and work my way back up to some heavier weights...I never want to sacrifice form for weight.

SL5x5 (all weights in lbs)
Squats
Warm-up : 115/3, 155/3, 185/3
Work-out : 205/5 x 5
Bench Press
Warm-up : 135/3, 160/3, 190/2
Work-out : 205/5 x 3 ... stalled on 4th set (205/2+3 with assistance) then did 135/9
Inverted Row
12, 4, 4
Push-ups
12, 7, 8
Rev Crunch
2x12, 1x12 with 25lb counterweight

Cardio
"The Bear" 5sets 7reps at 45lb

This was my 2nd time stalling with 205lb on bench, I guess I need to go back down to 200lb and get a running start....

[atypical1]

I think it's great that you're concerned about form. That will really help to keep you strong and healthy in the long run. Are you taking a narrow grip on your bench? That will help with your shoulder but won't necessarily help out with the weight.

You might think about cutting your initial set of inverted rows down to 10 to allow you to get more reps on your second and third set. I like having a set number of reps to go for instead of just "failure". Having a strong back is really important for a good bench so as your back strength increases so should your bench.

james

[LaidBack384]

Dec 22, 2009 (Tuesday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/3
Work-out : 210/5 x 5
OHP
Warm-up : 95/3, 110/2
Work-out : 125/5 x 3 ... stalled on 4th set (125/2)...tried a fifth but couldn't get it up, then did 95/7
Dead Lift
Warm-up : 135/3
Work-out : 185/5
Pull-ups
5,3,3
Prone Bridge
3x30sec

This was my 2nd time stalling with 125lb on OHP, where last time I stalled in the 2nd set so there was improvement. So I'll have to back off the weight and get a running start with this one as well...

I think my deadlift problems are a result of a weak back and not used to holding that much weight in my hands, so time will tell. When doing the lift, I noticed my shoulder blades start to flare out if I'm not concentrating on keeping my back super tight when going down or up with the weight. Would this be a form issue or a weak back?

[LaidBack384]

I think it's great that you're concerned about form. That will really help to keep you strong and healthy in the long run. Are you taking a narrow grip on your bench? That will help with your shoulder but won't necessarily help out with the weight.

You might think about cutting your initial set of inverted rows down to 10 to allow you to get more reps on your second and third set. I like having a set number of reps to go for instead of just "failure". Having a strong back is really important for a good bench so as your back strength increases so should your bench.

james

Thanks for the info James. I generally put my index finger on the first notch of the grips (a little further than thumb distance away from the start of the grips). The guy who helped spot me on the bench press was telling me the same, to bring my hands in a little bit to where my middle finger was at the notch. This would probably be a better practice for me going forward, especially for when the weight goes up.

And I'll give having a set number of reps for inverted row a shot on Thursday.

Thanks again,
-Dave.

[LaidBack384]

Dec 24, 2009 (Thursday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/3
Work-out : 215/5 x 5
Bench Press
Warm-up : 135/3, 185/3
Work-out : 195/5 x 3 ... stalled on last rep of 4th set (195/4) then did 135/12
Inverted Row
10,10,8
Push-ups
12,11,10
Rev Crunch
3x12, with 20lb counterweight

Cardio
"The Bear" - 4sets 7reps at 45lb
...tried going too fast on the last set and my form fell apart, so I hit my knee with the bar on the 1st rep of the last set...then it hurt doing the squats so I couldn't do the 5th set

Well, this week I missed out on bench again...even after dropping 10lbs! Not sure if it's because it was Christmas Eve...or maybe more so that I didn't have a spotter behind me and didn't feel "safe" so I couldn't concentrate on the weight....regardless....it sucked.

And Jason's idea worked really well...having a set goal of reps for inverted row and even push ups helped me to force myself to get the reps done

[LaidBack384]

Dec 27, 2009 (Sunday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/3, 205/1
Work-out : 215/5 x 5
OHP
Warm-up : 95/3, 110/3
Work-out : 125/5 x 4 ... stalled on 5th set (125/2)
Dead Lift
Warm-up : 135/3, 185/3
Work-out : 195/5
Chin-ups
7,3,3
Prone Bridge
3x30sec
Cardio
"The Bear" - 5sets 7reps : 45, 50, 55, 55, 55lbs
Jogging - 1.65miles in 23mins ...my legs and abs were done by this point.

This was my 3rd time stalling with 125lb on OHP, where last time I stalled in the 4th set so there was improvement. Seems like my shoulders start to fatigue around the 4th set, which makes the instability in my left shoulder becomes a major factor. I'll back off 10% weight and go for it again, see what happens.

I still think my deadlift problems are a result of a weak back and not being used to holding that much weight in my hands. Doing "the bear" at least once a week is helping me with form (instead of doing a power clean, I'm focusing more on a deadlift at the start of each rep). I also think the shoulder fatigue from the OHP is affecting my deadlift and chin-ups/pull-ups.

[atypical1]

You'll eventually get there on the deadlifts. Nice job on the IR's.

james

[LaidBack384]

Dec 29, 2009 (Tuesday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/3, 205/2
Work-out : 225/5 x 5
Bench Press
Warm-up : 135/3, 185/3
Work-out : 195/5 x 4 ... stalled on 4th rep of 5th set then did 135/11
Inverted Row ...with feet on a swiss ball
10,10,8
Push-ups
12,12,14
Rev Crunch
3x12, with 25lb counterweight
"The Bear"
45,55,55,55,55
...fatique set in and I scraped the back of my neck real good on one of the reps in the last set when coming down from the OHP for the low-bar squat...that felt great...

Not sure what is up with my bench press numbers...but chest has always been a hard spot to train for me. I just want to see some progress, aka pressing above 200lbs...

[LaidBack384]

Dec 31, 2009 (Thursday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/3, 205/3
Work-out : 230/5 x 5, 135/11
OHP
Warm-up : 85/3, 100/3
Work-out : 115/5 x 5
Dead Lift
Warm-up : 135/3, 185/3
Work-out : 205/5
Pull-ups
6,4,3
Prone Bridge
3x30sec
"The Bear"
45, 45, 45, 55, 55lbs
Shoulder Stability Exercices

Felt like a good workout for the last day of the year! Was really feeling good in the squats and deadlift. My shoulder still seems like it can be an issue in the OHP (and other presses), hence where I added in doing some shoulder stability exercises at the very end of the workout.

[LaidBack384]

Jan 3, 2010 (Sunday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/3, 205/3
Work-out : 235/5 x 5
Bench Press
Warm-up : 135/3, 155/3, 185/2
Work-out : 195/5 x 3 ... stalled on 5th rep of 4th set then did 135/13
Inverted Row ...with feet on a swiss ball
10,10,8
Push-ups
12,12,10
Rev Crunch
3x12, with 25lb counterweight
Cardio
stationary bike, 48mins, 15.8miles. (machine said 510 Cals)

First work-out of the new year, and it went okay...nothing spectacular here. I had went hiking yesterday at a local (small) mountain park, about a 2 mile trail, and it was probably at most 20*F, so that was an interesting experience. And this made it so I really had to focus when doing squats today, and the cardio on the stationary bike was almost all mental because my legs were pretty much gone.

Still disappointed on bench press, but I think this is more a direct correlation to you're only as strong as your weakest link, which in my case is that tricky left shoulder. It seems that whenever I get to the 4th or 5th sets, my shoulder gets fatigued. I've been reading some of the forums here along with articles on bodybuilding.com and watching some videos by Mark Rippetoe on youtube to get some technique and any other help I can get. I may have to just start training my rotator cuff and deltoids before I try and get my bench up...maybe add in some rack pin presses to the mix to where I can handle the weight.

[LaidBack384]

Jan 5, 2010 (Tuesday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/3, 205/3
Work-out : 240/5 x 5
OHP
Warm-up : 95/4
Work-out : 120/5 x 5
Dead Lift
Warm-up : 135/3, 185/3
Work-out : 225/5
Chin-ups
8,4,3 ... last set was hammer grip
Prone Bridge
3x30sec

Tried to jump to doing 225lbs on the deadlift from 205lb on the previous workout. I got the reps, but I think my form suffered, maybe from the weight, or maybe from me looking at the clock in the gym and realizing I was running late getting back to work (I go to the gym during lunch during the week). Note to self: do not rush when doing deadlifts. Otherwise felt good in the squats and OHP, can't wait til Sunday when I give 125lbs another shot. And increased chin-up reps by 1 in the 1st and 2nd sets...woo!

[LaidBack384]

Jan 7, 2010 (Thursday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/3, 205/3
Work-out : 245/5 x 5
Bench Press
Warm-up : 135/5, 155/3
Work-out : 185/5 x 5, 135/12
Inverted Row ...with feet on a swiss ball
11,10,6
Push-ups
12,12,10
Rev Crunch
3x12, with 25lb counterweight

Squats are starting to get harder now...in that I've noticed it's taking me longer to get the reps up.
I did a big de-load on the bench down to 185lb. I may stick with this weight for a while until I get my rotator cuff and deltoids stronger to handle the heavier weights. I noticed the shoulder fatigue in the 5th set, but could still get the weight up.
And reverse crunches are still the hardest ab exercise I've ever done.

[LaidBack384]

Jan 11, 2010 (Monday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/3, 205/3
Work-out : 250/5 x 5
OHP
Warm-up : 95/4
Work-out : 125/5 x 5
Dead Lift
Warm-up : 135/3, 185/4
Work-out : 225/5, 135/10
Pull-ups
4,4,3
Prone Bridge
3x30sec

Finally got 125lbs on the OHP!!!

Squats are a LOT harder now, last set took forever, felt like each rep took at least 5 seconds to get up. I think I am getting close to stalling. Also wonder if I'm doing overkill in my warm-up which is taking away from my actual work-out...thoughts??

So carry being exhausted in the lower body from squats to the OHP, then got exhausted in the upper body...then had to do deadlifts...which were again, just OK. I think I jumped the gun trying to get to 225lb, my form is lacking, so I'll drop back down to 205 and work my way slowly. Also did some negative pull-ups with one hand holding a towel at the end of the workout then some rotator cuff exercises. I'm sore, and tired. G'night

[LaidBack384]

Jan 14, 2010 (Wednesday)

SL5x5 (all weights in lbs)
Squats
Warm-up : 135/3, 185/2, 205/2, 225/1
Work-out : 255/5 x 5, 135/10
Bench Press
Warm-up : 135/5, 165/3
Work-out : 190/5 x 5, 135/11
Inverted Row ...with feet on a swiss ball
10, 10, 7
Push-ups
12, 10(incline), 10
Rev Crunch
3x12, with 20lb counterweight

Supplementary
Dips
5,1
Shoulder Raises
15/10, 25/3
Single-arm Preacher Curls
30/10, 40/10

So, I've decided to move my work-outs from during my lunch break to in the late evening...my body responds better and I'm less rushed, which is great since the workouts are taking me longer due to needing more time to rest between sets...plus I can hit up the sauna, steam room, or jacuzzi after the workout.
Squats felt good this go-round, really felt it in the glutes and hamstrings...just about stalled out on the last rep of the last set though...but got it up. We'll see what tomorrow brings. What seems to help is just using some explosive force to get the weight up and focusing on the glutes and hamstrings.
Felt good in the bench this time doing 190lbs, no shoulder fatigue until the 5th set, but it didn't really effect me too bad here, also I think the supplementary shoulder workouts I'm doing is helping as well