• We’re currently investigating an issue related to the forum theme and styling that is impacting page layout and visual formatting. The problem has been identified, and we are actively working on a resolution. There is no impact to user data or functionality, this is strictly a front-end display issue. We’ll post an update once the fix has been deployed. Thanks for your patience while we get this sorted.

conorvansmack's Training Journal

Page 3 - Seeking answers? Join the AnandTech community: where nearly half-a-million members share solutions and discuss the latest tech.
Originally posted by: paulxcook
Congats on the DL PR. Your OHPs are pretty strong compared to your other lifts.
Click to expand...

Thanks! At this point, everything is a PR, but having two lifts over 200 lbs. is a big deal for me. I think I'm close to stalling on OHP. Next time I'll do it before rows so I won't have as much shoulder fatigue.
 
9/19

7 minutes on elliptical

Squat - 10 w/bar, 8 @ 135, 5 @ 185, 5 x 5 @ 205

Bench Press - 10 w/bar, 8 @ 135, 5 @ 165, 3 x 5 @ 190, 3 @ 190, 3 @ 190
I only got 3 reps on these, I'm glad I had a spotter this time.

OH Press - 10 w/bar, 8 @ 85, 5 @ 110, 4 @ 110 (push press on #5), 2 x 5 @ 110, 4 @ 110 (push press on #5)
I had my feet equal (military press style - shoulder width) for the first 2 sets. For sets 3, 4, and 5 I kept the width but had one foot about 1 foot ahead of the other, the way they are supposed to be. It made a big difference until the last rep of the last set.

Rows - 10 w/bar, 8 @ 115, 5 @ 135, 5 x 5 @ 160
Goal!

Front squat - 3 x 8 @ 95
 
9/21

-30 minutes swimming in the lake - not just floating with a beer. Actual active swimming.
-5 rounds of 45 seconds on, 45 seconds off treading water with 1 gallon milk jug overhead.

Wakeboarded both Saturday and Sunday. After Friday's squats and treading water, my legs were beat. Once the boat is out of the water in a few weeks, I'll be in the gym much more regularly. I have to take advantage of the lake and the weather before it freezes. I live in flipping Wisconsin!
 
My wife and I both had life insurance health screening over the weekend. My weight is still at 220, but my lifts have increased. There was a health fair at work and my body fat % was down to 19%. They took the reading right after lunch, so it might not have been the most accurate, but it's lower than it was a few months ago.
 
9/28 - I haven't been to the gym for over a week because of a sinus infection and unavoidable scheduling crap. Today's workout is the first of two or three designed to get me back to where I was before.

6 minutes on elliptical

Bench Press - 10 w/bar, 8 @ 135, 5 @ 165, 5 x 5 @ 175

Squat - 10 w/bar, 8@ 135, 6 @ 165, 5 x 5 @ 195

OH Press - 10 w/bar, 5 @ 85, 5 @ 95, 5 @ 100, 3 x 5 @ 95

Rows - 10 w/bar, 8 @ 115, 5 @ 135, 5 x 5 @ 155

Deadlift - 1 x 5 @ 205

Front Squat - 3 x 5 @ 95

Pull ups - 8, 8, 6
 
9/30

6:30 on elliptical

Squat - 10 w/bar, 8 @ 135, 5 @ 185, 2 @ 195, 5 x 5 @ 200

Bench Press - 10 w/bar, 8 @ 135, 5 @ 155, 5 x 5 @ 185

Rows - 10 w/bar, 5 @ 115, 5 @ 145, 5 x 5 @ 160

Dips - 12, 10, 8

Reverse Crunches - 3 x 12
 
10/3

7 minutes on elliptical

Front Squat - 10 w/bar, 5 @ 65, 5 @ 95, 5 x 5 @ 115
I experimented with clean grip and crossed-arm grip. At this point, both work, so I'll probably stick with clean.

OH Press - 10 w/bar, 6 @ 75, 3 @ 95, 5 x 5 @ 100

Deadlift - GM and SLDL w/bar, 5 @ 135, 5 @ 165, 3 x 5 @ 205

Pull ups - 8, 8, 6

Reverse crunches - 3 x 12
 
10/7

7 minutes on elliptical

Squat - 10 w/bar, 8 @ 135, 5 @ 165, 3 @ 195, 5 x 5 @ 205

Bench Press - 10 w/bar, 8 @ 115, 5 @ 145, 3 @ 175, 5 x 5 @ 185

Rows - 10 w/bar, 8 @ 105, 5 @ 135, 5 x 5 @ 165

Dips - 3 x 12
I took a long rest between each set and actually got it!
Any suggestions for what I should do next? Should I shoot for 15, or start adding weight and go for 10 reps?

Hanging leg raise - 3 x 12
Holy crap the last set was tough!
 
Originally posted by: conorvansmack
Dips - 3 x 12
I took a long rest between each set and actually got it!
Any suggestions for what I should do next? Should I shoot for 15, or start adding weight and go for 10 reps?
Click to expand...

The Stronglifts FAQ says:

When and how should I add weight on Pull-ups, Chin-ups, Push-ups & Inverted Rows?
As soon as you can do 15 reps with good technique on your 1st set. Then start adding resistance and do 3 set of 5 reps, adding weight each workout.
Click to expand...

If you are able to do 3 sets of 12, I'd guess you could do 1 set of 15... So I'd recommend gradually adding resistance.

 
I read that same section and his post about dips right after I posted. I think I'll go for a set of 15 and then try a set or two with 5 - 10 pounds. It seems a little like overkill to put on the dip belt for 5 pounds, but I have to start somewhere.

Thanks for reading and the advice!
 
You'll be surprised at weighted dips, I think I got up to 20 on my first set before finally adding weight (DB between legs) and I was able to do 30lbs 3x5 pretty easily the first day, you won't even notice 5-10lbs, for me anyway weighted dips are a lot easier than weighted pull-ups. I got up to 55lbs (still really light for weighted dips) before holding the DB got really akward. Still haven't bought a belt (duhh).
 
I think I'll have to experiment with the weight and reps. My gym doesn't have an actual dip apparatus, they have an assisted dip/pull up machine. I put a weight on the assistance pad to lower it all the way so I can actually use it. Since I have to sort of climb up on steps to use the machine, the dumbbell is not an option. Fortunately, they do have a dip belt that I've never seen a single person use. Thanks for the advice!
 
10/14

7:30 on elliptical

Front Squat - 10 w/bar, 8 @ 65, 5 @ 95, 5 x 5 @ 115

OH Press - 10 w/bar, 5 @ 75, 5 @ 95, 5 x 5 @ 105

Deadlift - 10 GM w/bar, 5 @ 135, 5 @ 185, 2 @ 205, 3 x 5 @ 215

Pull ups - 8, 6, 5
Lat pull downs - 5 @ 195, 5 @ 160

Rev. crunches - 3 x 12
 
Originally posted by: conorvansmack
I think I'll have to experiment with the weight and reps. My gym doesn't have an actual dip apparatus, they have an assisted dip/pull up machine. I put a weight on the assistance pad to lower it all the way so I can actually use it. Since I have to sort of climb up on steps to use the machine, the dumbbell is not an option. Fortunately, they do have a dip belt that I've never seen a single person use. Thanks for the advice!
Click to expand...


Most assisted dip/pull up machines I've seen have a way to move the assisted platform out of the way for no assistance. May want to see and check.

Other ways would be to move the platform down and use the weight pin to lock it in the down position.
 
10/17

7 minutes on elliptical

Squat - 10 w/bar, 8 @ 135, 5 @ 175, 5 @ 195, 5 x 5 @ 210

Bench Press - 10 w/bar, 8 @ 135, 5 @ 165, 5 x 5 @ 190

I was pretty beat after these two sets. I had one of those days where I just felt unmotivated and it would have been really easy to decide not to go to the gym. I noticed that I didn't really feel good with either exercise until the 3rd or 4th set. I think that is a sign that I needed to warm up better, can anyone confirm that?

Rows - 10 w/bar, 5 @ 115, 5 @ 145, 3 @ 165, 5 x 5 @ 170

Dips - 13, 12, 9
I pretty much gassed on these. I was going for 15 so I could switch to weighted dips. Next time . . .

OH Squat w/bar - 8, 8, 10
I had more trouble with technique than I usually do. The bar kept drifting forward as I'd get closer to the bottom. I'll try some dislocations beforehand next time.
 
Originally posted by: FearoftheNight
is there a specific reason why you are ohsqting?
Click to expand...

SC basically answered it. It's a great exercise that demands strict technique and is a good core/overall workout. Actually, he answered it much better than I could have! Thanks SC!
 
You're doing a lot of warm-up, especially close to your working weight, e.g. 5 squasts at 195 then 5x5 at 210. I remember reading somewhere (might have been stronglifts) about avoiding excessive warm-up reps at 70+% of your 5RM. What I've started doing is a lighter weight for 5 reps then a double/triple with a weight closer to the working set, mostly to get the feeling of something heavier. For your 5x5 @ 210 squat I would go:

Bar x10 (personally I only do bar x5 or 6 as I still use a lot of energy focusing on tight form)
5x135
2x185
5x5x210

Bench 5x5 @ 190

Bar x12
5x135
2x175
5x5x190

etc. etc. I find doing an extra set of 5 with a weight closer to your working sets doesn't add anything and just uses energy. Related to this, I've actually switched to 3x5 instead of 5x5 for two reasons, time (needed to cut down time) and stagnation due to volume (kept stalling at the same weights). I find with 3x5 I am progressing again and hopefully increasing my 3RM/1RM which is my ultimate goal.
 
You're right, the 5 @ 195 on squats was a little excessive. I've been wondering if I was doing too many warm up reps. I like the feeling of something heavier to adjust to the work weight, but I was going a little overboard.

Thanks for the advice and the guidelines. I'll give it a try tonight. I've also thought about switching to 3 x 5, but I think I'm going to wait until I really stall on my back squat. At the moment, I like the volume. I haven't done any 1RM check yet. I'd like to hit my short range goals before I try for it.
 
10/20

7 minutes on elliptical

Front Squat - 10 w/bar, 5 @ 85, 5 @ 105, 5 x 5 @ 125

OH Press - 10 w/bar, 5 @ 85, 5 x 5 @ 110

Deadlift - 5 @ 135, 3 @ 185, 3 x 5 @ 225
Woohoo! Big plates!

Hammer grip pull ups - 10, 7, 8
I talked to someone for awhile between the 2nd and 3rd set.

Crunches - 12 w/exhale at the top, 12 w/ 8# ball, 15 w/ 8# ball, 12 w/exhale
 
Nice one on the DL. Definitely stick to 5x5 as long as you can manage good gains. You'll know when you want to switch, for me it was just a matter that I kept stalling out and it was taking forever to make progress, plus my workouts were taking too much of my evening.
 
I've noticed that the workout takes a lot longer than Mehdi says it should. As far as deadlifts, do you think I should stick with 3 x 5? I know he says 1 x 5, but I'm doing fine with 3 x 5. Last night was tough, but not that hard.
 
Originally posted by: conorvansmack
I've noticed that the workout takes a lot longer than Mehdi says it should. As far as deadlifts, do you think I should stick with 3 x 5? I know he says 1 x 5, but I'm doing fine with 3 x 5. Last night was tough, but not that hard.
Click to expand...

Depends. I assume Mehdi wants to take central nervous system fatigue and overtraining into mind. Honestly, I think that a 3x5 DL plan on top of squats will make you take a week off sooner than if you didn't do it.
 
You must log in or register to reply here.

TRENDING THREADS

Back
Top