yxnstat's training log

[yxnstat]

Hello all,
I discovered strength training sometime this summer and StrongLifts soon after. I appreciate the community here and decided I would start a log to keep myself on track.

One month ago I had recently come back from a year of studying abroad in Paris. I had been living by myself, cooking (microwaving) my own food. The cold (compared to southern CA) weather deterred me from working out. My weight dropped to as low as 155 lbs, at 6'3.

I decided I wanted to get stronger
So I started the basic Starting Strength routine.

August 1, 2009
Age: 21
Weight: 160, 7%
Squat 3x5: 90
Bench Press 3x5: 95
Deadlift 1x5: 95
Press 3x5: 60
Power Clean 5x3: 80

Current (August 26, 2009)
Age: 21
Weight: 169, 7%
Squat 3x5: 150
Bench Press 3x5: 130
Deadlift 1x5: 195
Press 3x5: 80
Power Clean 5x3: 105

I play a lot of basketball, and run, hike, climb, so there's cardio built into my life. I am a "hardgainer", as my weight has remained between 155-160 ever since high school, no matter what I ate. StrongLifts has helped me break that plateau. I'm drinking as much milk as I can stomach every day, plus lots of eggs, pasta, meat, anything.

I don't start school until the end of September, so I think this is the perfect time to lift hard. Here's what I hope to accomplish by the end of summer:

Short Term Goals (September 19, 2009)
Age: 21
Weight: 180, 10%
Squat 3x5: 215
Bench Press 3x5: 160
Deadlift 1x5: 315
Press 3x5: 115
Power Clean 5x3: 135

Thanks for reading!

[yxnstat]

Log for Tuesday 8/25

Just came back from a 3 day vacation, so I was a little bit out of it. An extra day of rest and some really erratic eating/rest.

Also, I went in at a busy time and I could not for the life of me find the 2.5 lbs plates. So I decided to jump an extra 5 pounds on my squat and bench. I think that was a poor decision.

Squat 3x5: 155
Squats have been difficult for a while now. I finished the sets but I know the last few reps were with disastrous form. I think I might have started too heavy. What confuses me is that my deadlifts are progressing so easily, but my squats are the hardest lift I do by far. I wonder if it has to do with my form.

Bench 3x5: 135
I was supposed to do 130, and the 5 lbs extra proved to be 5 lbs too many. I finished the first two sets, but was only able to eke out 4 reps on the last set with poor form.

Deadlift 1x5: 195
I'm happiest with my deadlift, which is progressing quickly and easily. This set was hard work, but I felt completely in control.

[yxnstat]

Thursday 8/27

Bit of a disappointing workout.

Squats: 135*, 5-5-5
I deloaded this session just to work on form. It was still hard. Lower body has always been my relative strength, as I have a big vertical leap and am a fast sprinter, but now my bench is about to surpass my squat. A mystery. Also, my lower back and groin are sore. ?

Press: 85, 5-5-5
The highlight of the workout. I finished them with good form, remembering to shrug at the top.I use a bit of layback but I think that's allowed.

Power clean: 105, 3-3-3-3-3
My form is disastrous. But I'm racking the bar, so it's gotta count for something? I'm considering switching these out for pullups/chins because I just can't seem to get the form down.

Concerns:
Why is my squat so weak? Why are my lower back and groin sore?
What to do about the power clean?

[yxnstat]

Saturday 8/29

Squat 140, 5-5-5
I was very happy with this session, given my recent struggles. I went very low every time and felt less of the groin/lower back soreness I had been experiencing. Also, on the last set I felt as if I could even put in 1-2 extra reps!

Bench 135, 5-5-5
I'm still experimenting a bit with my form here. The last reps of each set were a struggle, but I had full ROM on each one. I'm a bit apprehensive about 140 next week. Anyway, this is great progress. A couple short weeks ago I wouldn't have been able to do 135 for 1 rep.

Deadlift 215, 5
These were tough; I felt my back rounding. I might slow down to 10 pound increases.

Chinups 10-3-5
Did some chins after I got home (10 minute drive). There is no place to do them at my gym .. I tried using the Smith machine, I tried racking the bar as high as it goes on the power cage. My knees scrape the floor either way. So I'm using my door gym at home.

[yxnstat]

Monday 8/31

Success!

Squat 145, 5-5-5
Went absolutely as deep as possible on many reps. Satisfied.

Press 90, 5-5-5
This was tough, but I managed. I'm not sure I'm getting under the bar in the correct fashion. I'll pay more attention to my form next time.

Power Clean 110, 5-5-5
I opted for hang cleans instead. That, plus the transition to hook grip cleaned up my form big time. My racks were quicker, higher and more solid. I think I'll stay with hang cleans at least until I get a plate on each side.

Chins 10-5-5
Drove home in 8 minutes, rushed to the chinup bar.

[yxnstat]

Wednesday 9/2

I have some sort of throat infection and I feel weak. Thankfully my workout didn't suffer too much.

Squat 150, 5-5-5
Felt real heavy, but I maintained good depth.

Bench 140, 5-5-5
Same thing, felt heavy but I managed.

Deadlift 235, 5
I was debating whether to only increase 10 pounds instead of 20. I went for the 20. I had to rest a couple seconds in between reps and my grip was almost failing.

[yxnstat]

Friday 9/4

Probably the toughest workout I've had yet.
I'm deathly sick with a cold. Somehow I managed to get myself to the gym and attempt my lifts.

Squat 155, 5-5-5
Finished, somehow.

Press 95, 5-5-3-2
Couldn't finish the third set. I almost toppled backwards. Did one extra set to try to make up for it (was aiming for 3 reps but could only manage 2).

Hang clean 115, 3-3-3-3-3
My second set felt terrific, the rest were so-so. I'm squatting a tiny bit when I rack now, before I would catch the bar fully upright.

Heal, body, heal.

[yxnstat]

Tuesday 9/8

Whoa, a humiliating workout.

Squat 160, 5-3-0
After the second set I did three reps at 155. Next workout I'm gonna start at 155 again.

Bench 150, 5-4-0
Failed on the second set, was pinned down -- Pushed the plates off one side. Did five reps at 135 after.

Deadlift 245, 3
Three terrible reps. So terrible, the guy next to me came over and told me how terrible my form was. After I banged out five reps at 135 with good form.

Ok.

I'm going to blame this whole thing on my being sick for the better part of the week. I've been starving myself, coughing up organs and lying in bed 24/7. This won't happen again.

[yxnstat]

School started and some other stuff happened in my life

I'm happy about it, but my workout schedule was subsequently shot to hell.
Here's my attempt at recovering consistency.

10/21

Squat 135, 5-5-5
Still having trouble with "hip drive". I feel like I have much more power when I'm balancing forward on my toes.

Press 85, 5-5-5
Happy about this. Last set was tough.

Hang clean 115, 3-3-3-3-3
Form is still iffy.

[yxnstat]

10/26 Monday

I'm gonna work out on M/W/F so help me God.

Squat 135, 5-5-5
This is still a mystery to me. If I lean forward nearer to my toes I feel like I can lift 20 more pounds than if I balance closer to my heels.

Bench 135, 5-5-5
Tough, last rep on the second and third set barely made it.

Deadlift 185, 5
This was alright, might have been a bit of back rounding.

[yxnstat]

10/28 Wednesday

Ok I'm on schedule. Yes. Now for Friday, gonna work out in the evening. Promise (barring disaster).

Squat 135, 5-5-5
I stuck with the same weight because I really wanted to see if this exercise was working at all. And yes, these sets were noticeably easier than they were on Monday. So I'll start increasing by 5.

Press 85, 5-5-5
Same weight as last week, but since it had been a week I decided to stay. Still tough.

Hang clean 115, 5-5-5
This was pie. My form was the best it's been and the bar racked so easily I felt like adding 10 pounds on the spot. But I didn't.

I'm getting back in the groove.
On Friday I'll put 5 pounds more on the squat and bench, and try a 10 pound increase on the deadlift.

[yxnstat]

10/30 Friday

Pretty strange workout.

Squat 140, 5-5-5
I think this receives a passing grade. Form was ok

Bench 140, 1-1-0
What? Yeah, this was weird. It was already getting weird during my warmup sets. I couldn't hold the bar steady. Strangest thing.

Deadlift 165, 5
Just demoralized afterwards, so I didn't try for new weight.

I'll blame this on midterms. The two nights before I had gotten four hours of sleep. No dice.