conorvansmack's Training Journal

[conorvansmack]

I'm 34, 5' 11, and about 225 lbs. I played/coached water polo and swam competitively all through high school and college, but now that real life has set in, I need something new to motivate me.

Current 1RM
Squat - 340 on 12/30/09
Bench Press - 285 on 12/30/09
OH Press - 175 on 12/17/09
Deadlift - 435 on 3/31/10

2010 Goals - 1RM
Squat - 405
Front Squat - 225+
Bench Press - 315
Deadlift - 495+
OH Press - 205
15 consecutive pull ups
Learn to do a Pistol

Short Term Goals
Squat - 5 @ 305
Front Squat - 5 @ 225 on 6/7/10
Bench Press - 245 on 8/22/09, 5 @ 265
OH Press - 135 on 4/22/09, 5 @ 165
Pull ups - 1 set of 10 on 5/14/09, 3 x 9

 

[KoolDrew]

How many warm up sets and at what weight?

How I like to warmup is starting light with quite a bit more reps and then increasing weight and lowering reps. I might do the bar x 10, then throw weight on it and do it 5 times, then do increments in weight and do it three times each. Then I'll load up my working weight and do it once and rest. I find that if I've already lifted the weight it's easier to do it more.

How long you need to take to warmup is defendant on the individual. As you lift heavier warm-ups are going to be even more important. Just gauge how you feel on your working sets and you should be able to decide yourself if you should've taken more time to warmup. If I don't warm-up properly the first working set will feel very heavy and every set after that will be much easier. Make sure to use perfect form on warm-ups as well.

 

[conorvansmack]

Thanks for the advice. I've been doing a high rep set with the bar and then slowly adding weight, but I've never been sure abou the # of reps. You're right about warming up properly. I defninitely feel like I can go heavier when I'm warm. I think I need to fix my warm up for squats because I know I can defninitely do more than I am right now.

 

[gramboh]

I warmup similar to what KoolDrew said above. Bar x10 or 12, throw on light weight and do 8 reps, put more weight (closer to working weight) 5 reps, then throw more and do 1 or 2 reps just to get the feeling of "heavier". For squats for example I might do:

Bar x12
8x135
5x225
1x275
5x5x305

The important thing is to focus on technique. For squats, make sure the advice you are getting is sound and coroborrates with SL 5x5 eBook and Starting Strength (e.g. hips back, hips break plane of parallel with knees, knees track toes and knees do not track excessively forward). There are some great technique videos on Crossfit.com from coach Mark Rippetoe.

As for the weight, just add 5lbs a workout, you'll get there fast. If it feels ridiculously easy, add 10lbs a workout, just don't go up too fast, the idea is progressive loading.

 

[rasczak]

Originally posted by: conorvansmack
I've been reading journals for a while, but I've never posted one. I think I need to for the accountability.

I've been doing Stronglifts 5x5 for about 2 weeks and I think I'm close to getting the technique for the movements.

I'm 30 years old, 220 lbs. I found out last week that my % body fat is 20%! I knew it was high, but that really bothered me. I played/coached water polo and swam competitively all through high school and college, but now I'm 30 and definitely don't get the same amount of activity as I used to.

Here's my lift numbers right now. I feel confident that I can go heavier since I just started. Squats are my main problem. A couple of guys at the gym have helped me with technique, so I feel like I can start increasing soon. I work out alone, so experimenting with new exercised and weights isn't always easy or safe.

Squat - 5 x 5 @ 95
Deadlift - 3 x 5 @ 135
Bench Press - 5 x 5 @ 135
Row - haven't done it yet. I've been using a T-Bar machine (90)
OH Press - haven't done it yet. I've been using dumbbells (2 x 35)
pull ups - 8, 6, 5
dips - 7, 6, 3

My main questions are: How many warm up sets and at what weight?

You and I are in similar places. My bf% was 19% and my weight was 220 as well. I'm 5'11. You're gonna find that if you stick to the program, you're gonna get stronger very quickly. Good luck to you. I'm gonna sub this thread, and ask for updates, cuz I'd like to keep up with it if that's ok.

 

[conorvansmack]

@gramboh - Thanks for the example and the reference to crossfit. I've watched his OH press video and that was really helpful.

@rasczak - I appreciate the encouragement and can really use the accountability. I'll do my best to keep this journal updated.

 

[conorvansmack]

Wed. 6/25
Squats
warm up - 8 w/bar, 8 x 75
5 reps @ 95, 100, 100, 100, 105
- I notice that my knees want to track to the inside when I'm on the way up. It's not a problem to get them back out where they belong.

Dips - 10, 7, 6

Chin ups - 7, 5, 6 @ 195, 5 @ 195 ( I switched to the pull down machine because the grips for pull ups at my gym are set up only for pull ups. They're all greater than shoulder width.)

Bench Press
warm up - 10 w/bar, 8 x 95
5 @ 135, 135 (struggled on the 5th), 135 (went faster, but still struggled on the 5th), 4 @ 135, 4 @ 135
I think I'll do 135 again on Friday. I'll probably leave the chins until the end, they wore me out a bit.

Curls
warm up - 10 w/bar
5 @ 65, 75, 75

Flies - seated cable machine
10 @ 30, 40, 50

Hanging leg raise
Front - 12, Side - 8 each, 5 Front and 5 each side

 

[paulxcook]

Keep working with those knees on squats. I personally had really wobbly knees until I widened my stance.

 

[conorvansmack]

I think me stance is a little wider than my shoulders. It's weird, they don't wobble, but they want to go inward as I press up. Once I put them back where they belong, it's fine. What I noticed is that when they're inside, my back rounds immediately.

 

[rasczak]

really focus on your form. Someone here told me that in order to keep your abs tense grip the bar real tight. Keeping your abs tight will keep your back from rounding. I've stuck to this advice ever since, and haven't had problems.

 

[rasczak]

update?

 

[conorvansmack]

It was really tough to get in a workout last week. My parents were in town from California. I swam about 500 yards and did some legwork geared for water polo in the lake and wakeboarded on Saturday. I'm hoping to get to the gym tonight or tomorrow night.

 

[scootermaster]

Originally posted by: rasczak
really focus on your form. Someone here told me that in order to keep your abs tense grip the bar real tight. Keeping your abs tight will keep your back from rounding. I've stuck to this advice ever since, and haven't had problems.

Another way to keep your abs tight is to take a breath at the top of the lift, hold it, and, you know, tighten your abs.

Exhale as you reach 75-80% of the way up.

 

[conorvansmack]

Thanks for the advice. I haven't really been thinking much about my breathing, but I'm pretty sure that I haven't been breathing very much!

 

[conorvansmack]

7/2/2008

Warm up - 7 minutes on elliptical

Squat - 10 w/bar, 8 x 65, 5 x 95, 105, 115, 115, 115, 115
I have a problem extending my hips (butt) back before bending my knees. It seems like the farther back I go, the more my torso wants to go forward. This leads me to being bent over (back straight) more than I want to be at the bottom. Any advice on how to do it right/better?

Bench Press - 10 w/ bar, 8 x 95, 5 x 135, 140, 140, 140, 140
I felt much better at the work weight this time. I think I was worn out last time.

Rows - 10 w/ 25# bar, 5 x 75, 75, 75, 75, 75
First time I've done these. I like them!

OH Press - 10 w/45# bar, 10 x 65, 5 x 75, 75, 75, 75, 75
I felt a weird pinching at the base of my neck on some reps while doing this. It would happen when I tilted my head back to get my chin and nose out of the way. I wasn't really painful, but it was definitely uncomfortable. Any ideas what it is and how to keep it from happening?

Upright rows - 10 x 40, 50, 60

Front Squat - 10 x 45, 55, 55
I did the last set outside the squat cage so I could go farther below parallel. It was easier for me to go below parallel with front squats than back squats. Is that normal?

5 minutes of cardio on treadmill w/ 2 minute warm down.

 

[conorvansmack]

7/5/2008

7 min elliptical

Pull ups - 7, 5, 4

Squat - 10 w/bar, 8 x 95, 5 x 115, 125, 125, 125, 125

Row - 10 w/bar, 8 x 75, 5 x 85, 85, 85, 85, 85

Deadlift - 5 x 135, 145, 145

Dips - 10, 8, 7

Lat pull downs - 10 x 120, 135, 135
I felt rotten about the pull ups, so I made sure that group got worked again.

Reverse Crunches - 3 x 10

Everything felt great today and the gym was totally empty because the weather was great. I was able to monopolize the squat rack to get squats, rows, and deadlifts done. I wakeboarded a little in the evening and noticed that I was pretty gassed and weak.

 

[gramboh]

Originally posted by: conorvansmack
It seems like the farther back I go, the more my torso wants to go forward. This leads me to being bent over (back straight) more than I want to be at the bottom. Any advice on how to do it right/better?

Are you doing a low bar position? If so, you will have to bend over more at the bottom than a high bar style squat. What really matters is that the bar is positioned over your mid foot throughout the squat motion. When you sit back far on a low bar squat, you have to bend forward to stay balanced over your midfoot. This is normal and fine. Just make sure you are rising your shoulders and hips in sync.

 

[conorvansmack]

Ok, I feel a little better about it now because the bar definitely stays in line with the middle of my foot. When I'm descending, I drift my hips back just before bending my knees or torso. I haven't read or bought Starting Strength yet (note to self), but does that sound correct. It seems like what Mehdi does in the video on stronglifts.

 

[gramboh]

Yes that is correct for sure, if you go on Crossfit.com and click exercises there are videos from Mark Rippetoe on squatting that show the position, but you are doing it right if you reach back rather than squat down with your knees.

 

[conorvansmack]

There weren't too many instructional videos, but some good examples. That seems consistent with what the guy at my gym told me. He told me to "reach back" with my butt, like I'm getting ready to sit on a toilet.

 

[gramboh]

Exactly, the natural movement is sometimes to squat down with your knees, but once you do a few sets reaching back with your butt (think about keeping shins vertical is a good cue, with chest up) you realize it's the way to go.

 

[conorvansmack]

07/09/2008

7 minutes warm up on elliptical

Squat
10 w/bar, 8 x 115, 5 x 5 @ 135
I felt my technique slip a bit because I was rushing. I was dropping down too fast instead of lowering myself with control.

Bench Press
10 w/bar, 10 x 115, 5 x 140, 4 x 5 @145

Curls
10 w/bar, 8 x 75, 9 x 75, 7 x 75
It was weird how the reps fluctuated. I supposed it's weirder to me since I felt it. I'm doing these because my gym doesn't have a proper bar for chin-ups.

Dips
12, 8, 8

Rev. grips pull downs
10 x 105, 8 x 195, 6 x 195, 6 x 195
Again, another replacement for chin-ups. I chose a weight reasonably close to my body weight (220 last time I checked) so that I would stand a chance of failing, and fail I did!

Flies - seated cable machine (It's actually harder than free weights)
10 x 35, 45, 60

Hanging leg raises
10 x front, 8 x each side, 10 x front, 6 x complex (front, left, right) I did the complex to failure and failed a little sooner than I expected.

 

[conorvansmack]

7/11 - wakeboarded in the evening. Wore out my legs and low back, but a good set of runs all around.

7/12 - Warm up 7 minutes on elliptical
Squat - 10 w/bar, 8 x 95, 5 x 135, 140, 140, 140, 140

Row - 10 w/bar, 8 x 75, 5 x 95, 95, 95, 95, 95

Bench Press - 10 w/bar, 6 x 115, 5 x 135, (5 x 145, 150, 150, 150, 150) work set

OH Press - 10 w/bar, 5 x 85, 85, 85, 85, 85

Front Squat - 10 w/bar, 10 x 60, 60, 60 - I did all of these with a cross-armed grip. Last two sets were outside the squat rack so I could go all the way down.

Incline crunches - 12 x front, 8 x each side, 6 x complex (front, left, right)

7/13 - My wife and I were visiting some friends out of town and I noticed that they had a power rack in the basement. Score!

Squats - 5 x 5 @ 135
pull ups/chin ups - sets of 7, 5, 4, 4, 3

It was Sunday morning and we were going out for lunch, so I decided not to do a full routine. 135 felt really easy on the squats, I guess there is something to this progressive loading business.

I'm still getting a pinching feeling between my traps when I do OH press. I also noticed it when experimenting with OH squats this weekend. I think it happens most when I don't get my head back down after tilting it back as the bar passes by. I think my head is pointed straight ahead or maybe even up a bit when the bar is over/behind my head and rising. I likely need to clean up my technique with his. Has anyone else had this problem, or can you confirm what is happening?

 

[gramboh]

Focus on keeping your eyes forward throughout the OH press movement. Yes, you have to move your head back a bit as the bar passes, but once it is at your forehead, push your head aggressively forward to get fully under the bar (shift hips/torso back as well to balance). I usually tilt my head down somewhat as I shove it forward under the bar, I find it helps the lock out portion. You should be shrugging your trap up to lock the bar out as well.

 

[conorvansmack]

Thanks for the advice and helping me recognize the problem. I've read on StrongLifts that his chin is almost on his chest when he finishes the press, so I'll work on that and the shrug tomorrow.