Nicholas's Training Log

[nicholas]

I switched to StrongLifts 5x5 Beginner on 12/31/2008 after bodybuilding with a barbell and gloves since 4/29/2008. For the past month before switching I was doing a 3-day push/pull/legs split (3 days lifting, 1 day rest, repeat) and doing a warm-up set then a single set to failure (aiming for 7 reps before increasing weight). I've made good progress, but I've been having a hard time getting my 1RM squat past 1.1X BW.

My goals right now are 2XBW Squat and one-arm pull-ups. I'm going to try SL5x5 for at least 2 months and see where it takes me.

Fortunately I already have a home gym with an adjustable bench, power rack, and olympic barbell. I need to get a dip belt to replace the fabric straps I've been using. The power rack is one of the best things I've ever given myself.. I've had it since November and can't imagine anything I would rather have for the money.

Here are some stats, as of my first workout:

Male, 24 years old, 5'10" (178cm), 160lbs (73kg), approx. 15% body fat (no calipers)
Some 1RM PRs from my old routine:

• Squat - 185lbs (84kg)
• Deadlift - 295lbs (134kg)
• Bench Press - 165lbs (75kg)
• Press - 100lbs (45kg)
• Dip - +45lbs (+20kg)
• Pull-up - +45lbs (+20kg)
• Bent-over Row - 195lbs (88kg)

I am starting with an older version of SL5x5, using bent-over rows instead of inverted rows and dips instead of push-ups, because I have been doing both for months without any trouble. I have not had any injuries aside from mild tendinitis in my left forearm in early 2008 when I was doing overly ambitious concentration curls with a dumbbell (before I knew better).

I am doing ab exercises as in the current program, but I am using hanging knee raises instead of reverse crunches. I can't find my digital watch right now so I am going to approximate on the prone bridges until I find it..

My first StrongLifts 5x5 Beginner:

Code: Select all

December 31, 2008
-----------------
squat    135    5   5   5   5   5
bench    125    5   5   5   5   5
row      125    5   5   5   5   5
dip      0      10  6   4
hkr*     0      12  12  12

weight in lbs
* hkr = hanging knee raise


Thanks Medhi for creating a great resource and community. I am excited to be here.

I'm going to go do my second workout now--I'll report back later.

-Nicholas

[nicholas]

Well, that was hard.

One piece of background info--and here I break with the Medhi canon--I am currently following the Warrior Diet, which basically means that I eat all of my calories in the evening. I usually have a post-workout snack, too, regardless of what time of day I work out. Working out is harder on empty, but the benefit is that I don't have post-eating sleepiness all day--I actually have quite a bit more energy.

So, this morning I went on a strenuous two hour hike with my wife, and before that my legs were still sore from workout A two days ago. I wasn't sure how well today's workout would go.

Code: Select all

January 2, 2008
---------------
squat         140    5   5   5   5   5
press         65     5   5   5   5   5
deadlift      235    5
chin-ups      0      8   5   3
prone bridge  0      30s 30s 30s

weight in lbs


The presses were too easy and the deadlifts were too hard--my form was a bit sloppy. I've always done wide-grip pull-ups before, so I'm not going to beat myself up too much about doing fewer chin-ups than I hoped to. The prone bridges made me shake--not too badly, but I definitely felt the seconds ticking by on my digital watch (which I found just before working out!).

Time to eat. One thing about fasting all day is that food smells incredible. For her lunch my wife was pan-frying some sliced mahi mahi (which I unhealthily grilled with much smoke last night) and it smelled better than bacon. That was before I worked out, too.. this is going to be good.

-Nicholas

[nicholas]

I neglected to mention before that my motivation for doing hanging knee raises instead of reverse crunches is the grip strength/endurance element in addition to abs and hip flexors.

To add weight, I put a plate between my ankles, wrap rope around my legs and through the hole in the plate a few times, then tie it off.

[Cron22]

welcome to the site nick....the warrior diet eh? what's the premise behind it? if you're trying to gain "quality" weight and strength, i would think that would work against being in a muscle building phase for most of the day...interested to see what the philosophy of this diet is....hope you enjoy the site...this is a no bs site with a lot of motivated and unbiased members...it's been a joy in my short time here....hope you enjoy as well!

C-ron

[nicholas]

First: The "PWNED" image in my last post was unintentional--I linked to an animation of the Hanging Knee Raise at exrx.net. The editing timeout on this forum is short enough that the real image was still stored in my web browser for me not to see the lovely surprise until I was no longer able to edit. Here is the what I intended to appear: Weighted Hanging Leg-Hip Raise

About the Warrior Diet, I tried it on a lark and stuck with it because it works. Reading reviews and responses of the diet--written by athletes and strength trainers--people love it and don't go back.

Here's a brief summary of my interpretation of the diet:

• Start off the morning with tea or coffee, if you want to, and freshly made juice, if you want to. I started with juice and coffee, because it was easier. Now I have no juice and tea maybe 50% of the time.
• Eat a recovery meal after heavy exertion, some protein and high-quality carbs.
• Later in the day eat your food for the day--start with greens, move to protein, end with carbohydrates.
• Stop eating when you get thirsty.
• Take fish oil, eat organic whole foods.

I'm not after weight gain. I wouldn't eat this way if I wanted to win Mr. Universe--I just want to be strong (very strong) and lean. I can't stand the amount of time that I lose preparing and eating six meals per day. It is much more satisfying to finish the day and sit down to a large meal. Also there are numerous health benefits to fasting, and short fasts do not compromise muscle. If you're interested in the scientific literature, look into "intermittent fasting".

If you're interested in reviews of the diet, here are some:

• Giovanni Lemm, Muay Thai boxer
• Amazon Reviews
• Amazon Reviews--Older Edition

You may also be interested in reading the author explain on Dragon Door why you shouldn't eat breakfast: http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=313.

For me, though, it's all about feeling better and having more energy. My lifting and athletic energy went back to normal after the first week or so. It is a bit harder to lift after not eating and doing a few hours of strenuous activity, but I'd probably feel the same way even if I had eaten. I find that I have more energy than before when, for example, climbing a mountain. Maybe because I'm not digesting all of the time.

I'm interested to hear the thoughts of others on the forum, especially those of anyone else who has experience with this way of eating.

[Cron22]

definitely some interesting stuff....obviously every "expert" has their chosen ways...bottom line is that whatever works, do it...that's as concrete as it gets...in my lifting and sports experience, i've always found my lift is much better if i have at least one solid meal in me if not two or three smaller meals...i always feel stronger and not near as flat...but that's just me...i'll definitely check out the links as i am always interested in learning something new...thanks again!

C-ron

[nicholas]

Still shaking a bit from that last workout. Good!

I missed some sleep over the weekend after drinking too much on Saturday. Oops. I've also been slightly under the weather. I got good sleep last night, though, and today's workout went well.

Code: Select all

Monday, January 5, 2008
---------------
squat         145    5   5   5   5   5
bench         135    5   5   5   5   5
row           135    5   5   5   5   5
dip           10     7   4   2 +7 negatives
knee raise    5      12  12  12

weight in lbs


[nicholas]

Today is an off-day for lifting, but I did some training on my bicycle.

I rode for 1.25 hours at 65% (sub-aerobic) of my max heart rate--200BPM.

I rode up a nearby butte as fast as possible, twice, maintaining a heart rate of 90-98% of max. The first run took approx 6 minutes, the second took approx 9 minutes. My perceived effort level was relatively low the first time, which surprised me given my heart rate. I have never been able to red line for more than 60 seconds before. I was barely able to complete the second run.

Then I biked home (15 minutes) at 65% and took my dog out for a walk for 30 minute walk, averaging 60%.

It's been almost two months since I went out with my heart rate monitor. In the fall I was regularly doing uphill HIIT sprints. I've always found it easier to get my heart rate past 85% on bicycle, perhaps because I have relatively little running history. I have very flat feet and have only been able to run recently without moderate to severe pain--an unexpected benefit of strength training.

I am a bit spacey now, having burned approximately 1900 calories and still not having eaten. I need to go get some fresh produce.. I think I am going to drive to the store instead of biking.

My chest is sore, probably from the forced negative dips yesterday.

Bring on the EPOC.

[nicholas]

I missed posting my January 7 workout. Here it is:

Code: Select all

January 7, 2008
---------------
squat         155    5   5   5   5   5
press         75     5   5   5   5   5
deadlift      235    5
pull-up       0      7   6   6
prone bridge seconds 45  45  45

weight in lbs


[nicholas]

I got Starting Strength yesterday. I got through most of the section on the squat this morning, as well as the section on programming. It's tempting for me to drop back to 3 sets, since I feel like I already made good progress with 8 months of single set training, but I'm sticking with StrongLifts at least through the end of February.

I'm not sure that I'm eating enough with the Warrior Diet. It's hard to pack in all of the calories in a single sitting. I may stick with it, though, because I'm more interested in mental clarity than in getting huge. Also I want to see if I can get my squat to 255 on the Warrior Diet.

Time to work out.

Code: Select all

January 9, 2008
---------------
squat         165    5   5   5   5   5
bench         140    5   5   5   5   5
row           140    5   5   5   5   5
dip           10     7   5   2
knee raise    10     12  12  10

weight in lbs


The squat and bench were hard, partly because I was paying so much attention to my form after reading Starting Strength. I may do even more squat warmups than usual on Monday just to practice. Looking forward to taking the weekend off lifting (and working). I'm leaving on a secret birthday adventure with my wife tomorrow morning (her birthday, my secret).

[nicholas]

I missed working out on Monday (Jan 12).

Yesterday:

Code: Select all

January 14, 2008
----------------
squat         170    5   5   5   5   5
press         85     5   5   5   5   5
deadlift      245    5
pull-up       10     5   5   3
prone bridge seconds 60  45  60

weight in lbs


[nicholas]

Today's log:

Code: Select all

January 16, 2008
---------------
squat         175    5   5   5   5   5
bench         145    5   4   5   4   3
row           145    5   5   5   5   5
dip           10     skipped
knee raise    10     skipped

weight in lbs