lovestolift training log

[lovestolift]

Correction: 02/13/2009, I actually repeated 215 lbs on the deadlift, not 225 lbs like I should have. Why? Because I miscounted my plates and thought I had enough on the bar. The only thing I thought I had actually accomplished today was a lie..... This terrible day is worse than I thought.

[lovestolift]

What can I say about today's squats? NAILED IT. That's right, after having such a terrible time on Friday, I am back in fine form today. Here's the workout:

02/16/2009
Monday-Workout A
Squat- 200/5/5
Bench Press- 130/5/5
Barbell Row- 80/5/5
Dips- bw/3/5,4,3

Like I said above, the squats went well today. They were tough, but I never thought of failing. My head was in the game, so to speak. Everything else went well. I meant to add 10 lbs instead of 5 lbs to the BBR but I forgot. I think I'll start adding 10 lbs next time.

I forgot to weigh myself this morning so I'll have to report my 2 week progress on Wednesday instead.

[lovestolift]

Here is the result of today's weigh-in:

Weight:218 [+20 lbs]
Body fat: 24.7% [+1.7%]
Lean:164.154 [+12.288 lbs]
Fat:53.846 [+7.712 lbs]
Note: All increases are from starting weight of 198 lbs

Alright, I have been on StrongLifts for 6 weeks now and GOMADing for 4 weeks and I have seen an increase of over 12 lbs of muscle. I have also seen an increase of over 7 lbs of fat. Oh well, such is the nature of weight gain. I am very pleased with the muscle gain, it's an average of 3 lbs each week I've been on GOMAD. I have also noticed a 1/2" increase in my arms. I am up to 15" now. I know I shouldn't care, but I do.

On with today's workout:

02/18/2009
Wednesday-Workout B
Squat-205/5/5
Press- 95/5/5,5,4,5,5
Deadlift- 225/1/5
Chinups- bw/3/6 (negatives)

Squats were..... squats. What else can be said? I got all my reps, focused on driving my heels through the floor. Tough, but doable. The press was a bitch again. It felt like I was moving the bar through molasses. I did manage to get an extra rep in from last time. It's strange that I failed in the third set, but not in the fourth or fifth. Deadlifts are okay, I added correctly today and did the weight I was supposed to do. Hard day, but a good day.

[Jcraig]

Congrats on graduation to 2 plate territory in the deadlift!

[lovestolift]

Another frustrating day with squats. Check this post to see why.

02/20/2009
Friday-Workout A
Squat- 180/5,5,1
Bench Press- 135/5/5
Barbell Row- 90/5/5
Dips- bw/3/4

I felt a twinge in my back warming up, and since I've been ignoring the buttwink that I've been dealing with for a while, I decided to deload to 180. As you can see, it was less than stellar. The buttwink is still there at a lighter weight, so I just moved on. I could have finished, but I need to fix my form. Everything else was okay, but the failed squats sort of deflated my desire to lift, so it was a little lackluster.

[MrWalk]

Man, I know the feeling. Hang in there and remember it's nothing but a thang. You'll get through to the other side.

I don't have the experience to speak to the problem, but I just went through the "oh sh*t my form just disappeared and I am about to stall already" deal at 150lbs. It really shook me up and got inside my head good. I was tired and unmotivated that day, but still.

I have put a couple of good workouts behind me since then (and I see that you have been here before too) but I definitely do not get down as low as I did before. Trying to was killing me. I had chalked it up to growing hams and calves and just development in general. Anxious to see some seasoned replies to your post on the subject.

Again, tho, you've got it Man! You'll get past this and see that S on your chest again!

[lovestolift]

@ MrWalk- Thanks for the encouragement, I need it now. Posts like that are the reason I have a log here, so that when shit gets rough, as it does, I have someone there to motivate me. I appreciate it.

If you check this post you will see how I plan on dealing with the squat problem.

02/23/2009
Monday-Workout B
Squat-150/5/5
Press- 95/5/5,5,5,5,3
Deadlift- 235/1/5
Pullups- bw/3/5 (negatives)
Supermans- bw/3/10

I taped my session today. How can I put this lightly? My squats are fucked. I deloaded to 150 lbs, and not only is the buttwink still there (even though I really focused on eliminating it) I also noticed that I am essentially doing a good morning. The bar is forward of my mid-foot by almost a foot. How did I not hurt myself at 205 lbs? I may need to deload further. I might take it to the bar and learn the whole thing over again. I will be able to add more than 5 lbs once I get it down pat, so I will get the weight up again. I finally ordered Starting Strength on Sunday, hopefully it will arrive this week. I need it. I failed three times in a row on the press so it's time to deload. No big deal, I taped my form there and it looks quite good. I am happy with my form on the deadlift as well. The squat is my only real problem now.

[MrWalk]

I'm glad. Yeah, Man, we have to look out for each other.

You bit the bullet, checked your form, indentified your problem, and formulated a plan to fix it. Doesn't get any better than that. And you're telling about it in here is going to help me and anybody else dealing with this kind of thing - like I'm taping my squat tomorrow to see what I'm doing - so thanks for sharing your hard times.

You're gonna be really glad you got Starting Strength. I devoured it the day I got it and it sits by the toilet, which means it still gets read a lot.

Looking forward to seeing you walk this out and then blast past your old bumps!

[lovestolift]

You're gonna be really glad you got Starting Strength. I devoured it the day I got it and it sits by the toilet, which means it still gets read a lot.

LOL.... I know what you mean. If I had more room I'd keep my bookcase in the bathroom for convenience.

[DJJ]

You're going to overcome your squat problems for sure. Heavy weights can be a threat to your form because you simply focus on lifting the weight and nothing else so your not conscious of your form. But you see, this is not the case with you. Although you deload the butt winking is still there and when you do a bodyweight squat the problem will even be worse. I'd say keep squatting that 205 lbs and just work on your form and flexibility in the meantime. It won't kill you, but it will make sure you keep progressing at the other lifts as well.

[Davek]

That 235 DW is a "bitchin" number - good work

[lovestolift]

That 235 DW is a "bitchin" number - good work

Thanks. It's the only thing I am really happy with right now. My form looks good, so I will keep adding those plates 10 lbs at a time.

[lovestolift]

02/25/2009
Friday-Workout A
Squat- 145/5/5
Bench Press- 140/5/5
Barbell Row- 100/5/5
Dips- bw/3/3,0,0
Reverse Hypers- bw/3/10

I managed to get through today's workout on only 1 or 2 hours of sleep. I tossed and turned all night. I added the squat weight wrong, I meant to re-do 150 but instead I did 145. I am now doing the opposite of what I should be doing (taking weight off instead of putting it on). My form is still complete garbage. I just can't get it right. I feel like every time I focus on one problem, another one pops up. I really need my copy of Starting Strength to get here. The bench was difficult, but doable. The row is still easy, I will continue adding 10 lbs each time for now. I am assuming that my lack of sleep caught up with me on the dips. I couldn't even lower myself on the second and third attempts, I just fell. I went with reverse hypers on an exercise ball balanced on my bench for my lower back specific exercise today. I couldn't keep my feet anchored to do back extensions, but these seemed to work well. I really hope that my plan works. I need to fix my squat.

[MrWalk]

Oh man, I feel your pain on the sleep. Nice vicious circle right there.

I think this is where we focus on the whole "marathon vs. sprint" thing. I'm mad that I'm having any issue or wus factor at all, but I realize progress is not possible without setbacks. (Not really -- I'm just pissed but that doesn't sound too encouraging.)

Read the squat section of SS (if you ever get it) over and over until you fall asleep and then you can get up and find your squat again.

I'm starting to think you're just having problems because your squat is so much higher than mine.

[lovestolift]

@ MrWalk - I shouldn't be missing sleep though, I don't have any kids.

As far as my squat being higher - it's not, but my good morning/ squat combo is. That is the thing I noticed today, when I drive out of the hole my torso shifts forward, then my hips rise followed by my shoulders. I am an accident waiting to happen. I'm starting to feel like the kid with his finger in the dam, every time I go to plug a hole, a new one pops open.

I know this is starting to get into my head. It's really discouraging, especially when I thought I was making progress. I just have to keep working away on this form issue, meanwhile I can push away at the other exercises, hopefully I'll make some more headway there.