Bane's training journal

[MotF Bane]

I've decided to use the Stronglifts 5x5 plan by Mehdi. I've spent the last couple weeks learning techniques from an exercise class. The gym is the campus gym, it's fairly sizable, two floors, the upper being primarily cardio and machines, the lower being free weights.

I'm 19 years old, height is 5'11", weight is 129 lbs. My physical activity has previously been virtually non-existent. Trying to bring my diet up, although class times are making it hard to get to the dining halls.

1/6/09:
Squat (5x5) - Empty bar, completed the 5x5. Legs are sore, but they should be fine by Thursday. Balancing the bar is difficult, but I suspect/hope it will become easier once weight is added.
Bench (5x5) - Empty bar, completed the 5x5. My arms are absolutely dead from this, and balancing is extremely tough. My right arm is a lot stronger also, which doesn't help the aforementioned balance issue.
Inverted Rows (3xF) - 6, 4, 4. I can't get my chest up to the bar, and this is with my feet on the floor. As noted, my arms were dead from the bench. My chest ends up about 4-6 inches below the bar, and I don't know why.
Push-ups (3xF) - 3, 1, fail. Unable to do the third set, my arms completely gave out.
Reverse crunches (3x12) - 6, no attempt, no attempt. Just nothing left to do these with.

I'm planning to skip adding weight to the bench for Saturday, in favor of actually completing three sets of push ups and the full 3x12 of reverse crunches.

 

[brikis98]

Congrats on starting! The first few weeks will definitely be the toughest as you struggle with tons of soreness and begin to learn the technique for all of these exercises. The issues you're having with balancing are normal and one of the main reasons you use free weights: developing the neuromuscular coordination to balance the weight is just as important (and useful in the real world) as the actual strength you develop to move that weight. Good luck

 

[SociallyChallenged]

Starting is half of the job so way to go. I've never heard of somebody as skinny as you, which surprises me. You're not gonna be a muscle man in a week. Be patient, eat the part, and rest well. That's really all I can say.

 

[conorvansmack]

Congrats and welcome! Like SC said, eat the part and rest well. Technique is the important thing, not just throwing the bar around, adding weight for the sake of adding weight. Add the weight when you're confident in your technique.

I've noticed few times in emails from StrongLifts that he mentions drinking a gallon of milk a day (GOMAD). If you're living on campus and are on a meal plan, this is possible, depending on how much you like milk.:disgust:

 

[zebano]

a gallon of milk a day? I've heard that before, but it's simply disgusting.

Edit: Congrats on starting. If you get through a couple weeks, you won't be sore and you'll have a healthy routine going.

 

[conorvansmack]

Like I said, it depends on how much you like milk, or in zebano's case, how much you can handle. Lots of people hate cottage cheese, but it's loaded with good stuff.

 

[crt1530]

Eat.

 

[geokilla]

I'll be keeping watch of this thread. I'm in the same situation as you, and if I'm lucky, I'll be starting sometime this January. Still have to verify some stuff and what not...

@Socially. You posted in my thread a couple weeks ago. Just to let you know, I'm either as skinny as him or skinnier.

 

[SociallyChallenged]

Originally posted by: geokilla
I'll be keeping watch of this thread. I'm in the same situation as you, and if I'm lucky, I'll be starting sometime this January. Still have to verify some stuff and what not...

@Socially. You posted in my thread a couple weeks ago. Just to let you know, I'm either as skinny as him or skinnier.

WTF man. EAT!

 

[MotF Bane]

1/8/09
I got nothing done, my arms won't go back far enough to hold the bar for the squat, due to my chest being still extremely sore from Tuesday. I didn't notice my chest being sore until Wednesday, probably due to arm fatigue masking it, and now I can barely open a door. The limit of arm swing backwards puts my wrist/forearm directly under the bar, and thus intercepting the weight. I'm not sure where to progress from here, I'll probably go back to try again every day until it works.

 

[geokilla]

You're suppose to work out every two to three days. Try dropping the weights by maybe 5lbs. One step back, two steps forward is my philosophy.

@Socially. I do eat.....I just don't eat till I fee full. Skinny ftw. Oh, and I regret not checking out the school gym today....was busy with math >.<

 

[MotF Bane]

1/13/09
Took a lot longer than I had hoped for my arms to start swinging back again.

Squat (5x5) - Still empty bar, 5, 5, and 3. I'm becoming increasingly certain my form is off, but I've yet to meet anyone at the gym who squats properly, i.e. full depth. I've read through SS, but there's only so much I can get from reading it versus doing it. Ultimately, I stopped the squats today because my left elbow would spike with pain and then start going numb, as if it's taking weight from this.
Overhead Press (5x5) - Empty bar, 5, 4, 4, 3, 3. I think my form is mostly correct, although my lockouts probably should be further back to line and the bar should be closer to my face. These are a lot harder than I expected, and my lower back felt it quite a bit.
Deadlift (1x5) - Got all five, after all, it is an empty bar. Took a bit to get the height for the bar nearly correct, and the bar was still further from my body than is probably right, but it didn't feel bad/painful per se.
Pull-Ups (3xF) - This could be a problem, I don't have the strength to even get one full done. If my arms go further than right angles, I can't pull back up. I'll try some of Mehdi's alternatives for beginning.
Prone Bridges (3x30 sec.) - Looks easy on paper or as a picture, and they're actually not. Made all 3x30 seconds though, so that's good. Felt them a lot on my lower back, not so much on the abs.

Overall, my arms are tired, but not to the point of last week, and I don't expect anything to prevent me from working out Thursday. I'm going to try to find somebody who can check my squats.

 

[conorvansmack]

For pull ups, once your elbows are at a right angle, try pulling your elbows down to your sides, that will engage your lats.

As far as squats, search for SquatRx on youtube. They're not the most exciting videos, but SquatRx #1 definitely helped me.

 

[SociallyChallenged]

Originally posted by: MotF Bane
1/13/09
Took a lot longer than I had hoped for my arms to start swinging back again.

Squat (5x5) - Still empty bar, 5, 5, and 3. I'm becoming increasingly certain my form is off, but I've yet to meet anyone at the gym who squats properly, i.e. full depth. I've read through SS, but there's only so much I can get from reading it versus doing it. Ultimately, I stopped the squats today because my left elbow would spike with pain and then start going numb, as if it's taking weight from this.
Overhead Press (5x5) - Empty bar, 5, 4, 4, 3, 3. I think my form is mostly correct, although my lockouts probably should be further back to line and the bar should be closer to my face. These are a lot harder than I expected, and my lower back felt it quite a bit.
Deadlift (1x5) - Got all five, after all, it is an empty bar. Took a bit to get the height for the bar nearly correct, and the bar was still further from my body than is probably right, but it didn't feel bad/painful per se.
Pull-Ups (3xF) - This could be a problem, I don't have the strength to even get one full done. If my arms go further than right angles, I can't pull back up. I'll try some of Mehdi's alternatives for beginning.
Prone Bridges (3x30 sec.) - Looks easy on paper or as a picture, and they're actually not. Made all 3x30 seconds though, so that's good. Felt them a lot on my lower back, not so much on the abs.

Overall, my arms are tired, but not to the point of last week, and I don't expect anything to prevent me from working out Thursday. I'm going to try to find somebody who can check my squats.

Why are you having pain in your elbow? Numbness is usually a sign that the bar position is on your spine. You need to get it on your traps or switch to low bar squats. Or if it's just the elbow, did it hurt during OH press?

 

[MotF Bane]

@ SC - I can't get the bar any lower, my arms won't swing back any further to let the bar go lower. My elbow was fine with the OH press, it's just the squat that bothers it. The right elbow doesn't have a problem, but I can't visibly see anything wrong (there's a mirror about 15 feet forwards) with my grip spacing.

 

[MotF Bane]

1/15/09

Squat (5x5) - Cancelled. After a bit more trying to set a good position, I've figured out that my wrists/arms are definitely taking a lot of the weight, my wrists end up looking exactly like that picture in SS of bad wrist angle with the tape. Instead I substituted 3x10 shoulder dislocations, and I'll buy a broomstick next time I'm off campus. This has thrown the whole program off a bit unfortunately, but nothing to change it aside from taking the time for shoulder dislocations.
Bench (5x5) - Four sets of five at bar. At the end of the fourth set, I got a twinge from the same chest area that kept me away from the gym for a week, so I decided not to do that again.
Inverted Rows (3xF) - 6, 4, 3. I'm getting closer to the bar this week.
Push Ups (3xF) - 5, 4, 3.
Reverse Crunches (3x12) - Trying to figure out somewhere else to do these, as the padded section I've been at might as well not be padded. They're a lot more strain on my arms and back really than abs - arms because of the 45 pound weight as an anchor. Back I think is because of the floor.

 

[MotF Bane]

1/17/09

Shoulder Dislocations (3x10) - It's about a five foot broomstick, and my hands are way out at the ends. Some strain at the edges of my chest, those areas have been hurting for a while now. I can hear all sorts of bones/joints clicking and popping, nothing painful or uncomfortable at all though.
Overhead Press (5x5) - 5, 5, 4, 5, 4. They seemed harder today than on Tuesday, gripping just seemed wrong somehow, like I was staring at my hands wondering if it was the correct position, despite knowing it had to be.
Deadlift (1x5) - 5. I moved up to 65 pounds, since I knew from trying Tuesday that 45 just wasn't enough, plus this brings the height up to the proper level. The school gym has these nice low-density bouncy plates, so 10 pound discs are full height, and the 45's are double thickness.
Chin-Ups (3xF) - 2, 2, 2. They really are a lot easier than pull-ups.
Prone Bridge (3x30'') - All fine.

 

[MotF Bane]

1/20/09

Shoulder Dislocations (3x10) - I hope these don't take too much longer. I'm thinking of trying Front Squats for now.
Bench Press (5x5) - 55 pounds. I found out after finishing that the clips weigh 2.5 pounds each, oops.
Inverted Rows (3xF) - 5, 4, 3. Only actually contacted the bar twice though.
Push-Ups (3xF) - 5, 2, 0. No comment.
Reverse Crunches (3x12) - 12, 5, 0. No comment.

 

[conorvansmack]

Nice job dude, keep after it!

 

[SociallyChallenged]

Man, I still don't quite understand what you're doing that you can't get your arms back to hold the bar in the high rack position. That's practically your elbows being vertical, not hyperextending the shoulder joint at all. I don't think you should cut them out. I think you should continually try them to see if you can get it to a point that is manageable. Not doing them isn't going to make you any better. Keep trying and keep up with the shoulder dislocates and other stretches.

 

[conorvansmack]

Like it says on StrongLifts, try to keep your wrists straight and keep your thumbs on top of the bar. Your shoulders/back will be bearing the load and your hands are just keeping it steady from the top. Then try to bring your elbows backwards (pointing behind you).

 

[darkdiablo]

Originally posted by: MotF Bane
I've decided to use the Stronglifts 5x5 plan by Mehdi. I've spent the last couple weeks learning techniques from an exercise class. The gym is the campus gym, it's fairly sizable, two floors, the upper being primarily cardio and machines, the lower being free weights.

I'm 19 years old, height is 5'11", weight is 129 lbs. My physical activity has previously been virtually non-existent. Trying to bring my diet up, although class times are making it hard to get to the dining halls.

1/6/09:
Squat (5x5) - Empty bar, completed the 5x5. Legs are sore, but they should be fine by Thursday. Balancing the bar is difficult, but I suspect/hope it will become easier once weight is added.
Bench (5x5) - Empty bar, completed the 5x5. My arms are absolutely dead from this, and balancing is extremely tough. My right arm is a lot stronger also, which doesn't help the aforementioned balance issue.
Inverted Rows (3xF) - 6, 4, 4. I can't get my chest up to the bar, and this is with my feet on the floor. As noted, my arms were dead from the bench. My chest ends up about 4-6 inches below the bar, and I don't know why.
Push-ups (3xF) - 3, 1, fail. Unable to do the third set, my arms completely gave out.
Reverse crunches (3x12) - 6, no attempt, no attempt. Just nothing left to do these with.

I'm planning to skip adding weight to the bench for Saturday, in favor of actually completing three sets of push ups and the full 3x12 of reverse crunches.

lol no offense, but is ur right arm stronger from masturbating a lot? I know mine was when i was a teenager, cause I jerked everyday

 

[TridenT]

Originally posted by: zebano
a gallon of milk a day? I've heard that before, but it's simply disgusting.

Edit: Congrats on starting. If you get through a couple weeks, you won't be sore and you'll have a healthy routine going.

Woah... Gallon of milk a day? Say hello to cancer for me. How can you drink that much milk? I would barf easily.

 

[SociallyChallenged]

Originally posted by: TridenTBoy3555

Originally posted by: zebano
a gallon of milk a day? I've heard that before, but it's simply disgusting.

Edit: Congrats on starting. If you get through a couple weeks, you won't be sore and you'll have a healthy routine going.

Woah... Gallon of milk a day? Say hello to cancer for me. How can you drink that much milk? I would barf easily.

You're ridiculous. Have you had any experience in nutrition or exercise? I didn't think so. Say hello to ignorance for me.

 

[coreyb]

he needs to drink, lots and lots of milk.