gramboh's Journal

[gramboh]

Hi everyone,

Decided I would keep a journal here of my progress as I start the Stronglifts.com 5x5 program. I bought Rippetoe's Starting Strength Volume 2 and have been reading through it while continuing my old haphazard lifting routine. I decided to do Stronglifts instead of Rippetoe's as I have some lifting experience and liked the addition of dips/pull-ups. My goals are to gain strength as I have stalled on all my lifts. I started training around September 2007 at 5'10 215lbs, I'm not sure of what my BF% was, but I had a big gut and was weak/in bad shape. I am not 5'10 200lbs, still have a bunch of belly fat that I want to get rid of, I know it's my diet and I have to work on that as I am bad with it (too much junkfood especially on weekends).

Anyway, day 1 to follow in next post.

 

[paulxcook]

Nice, good luck with your goals. What are your current lifting stats (squat/bench/deadlift)?

 

[gramboh]

Day 1 - March 24, 2008

I ran stairs to warm up my muscles then did some dynamic stretching, leg swings, sumo squats, did the position where you push your knees out in a squat position with elbows (not sure the name, it's in Starting Strength).

Squats:
Bar x12 - warmup
5x135
5x185
5x205
5x205
5x205
These felt good, I have squatted 225 3x8 before, but have not done 'heavy' (for me) squats for the last month or so. For Stronglifts, I've read that if you have lifting experience, day 1 of each workout should consist of working up to your 5rep max on the last working set, then the next day you ramp down by 30% and do 5x5 of it, adding 5lbs each day. That was my strategy today.

Becnhpress:
Bar x12 - warmup
5x95 - warmup
5x135
5x135
5x145
5x145
5x165

I think the most I've benched before has been 145 for 8, but I was feeling good and decided to go for 165 and it was no problem. I think part of it is I am doing the program with 2 friends, and they are encouraging and there to spot, so I feel better pushing it, whereas before I benched alone (dumb I now) and had to 'hold back'.

Dips: (Had to wait for space to open up for rows)

1x10
1x7
1x4

Started off good, the last set was hard, I haven't really done dips much before so I will see how I progress here.

Bent-over rows: (We are going to try to learn powercleans on the weekends when the lifting platform is not busy, I might hire a personal trainer for an hour or two to learn the basics)

Bar x12 - warmup
5x95
5x115
5x115
5x135
5x155

We did these from a dead stop on the floor each rep (I understand this is the correct technique) with back as close to 90 degrees as possible, pulling to the upper abdomen. 135 felt good for 5 reps, so I decided to move up to closer to failure, 155 was definitely a challenge and my last rep was poor form.

After this we did a bit of ab work and stretching. All in all it took about 70 minutes, but the gym was packed and we had to wait for the squat rack and benches.

I think I will reduce my 'heaviest' sets down by maybe 20% (30 seems way too much, 20 even seems high) and go 5x5 at constant weight for worksets next day. Any comments are welcome as I consider myself still in the beginner stages of lifting. This forum along with Starting Strength, Stronglifts.com and BB.com have been amazing resources that have motivated me to try to get stronger.

 

[gramboh]

Originally posted by: paulxcook
Nice, good luck with your goals. What are your current lifting stats (squat/bench/deadlift)?

Hi Paul,

I haven't tested a 1MR on anything before but the highest I've achieved in workouts before has been:

Squat: 3x8x225
Bench: 3x10x135
DL: 3x8x225

My bench has always felt very weak. I started deadlifting in the past maybe 3 months, and I found my grip to be a problem, but it is improving now.

Thanks

 

[paulxcook]

Originally posted by: gramboh

Originally posted by: paulxcook
Nice, good luck with your goals. What are your current lifting stats (squat/bench/deadlift)?

Hi Paul,

I haven't tested a 1MR on anything before but the highest I've achieved in workouts before has been:

Squat: 3x8x225
Bench: 3x10x135
DL: 3x8x225

My bench has always felt very weak. I started deadlifting in the past maybe 3 months, and I found my grip to be a problem, but it is improving now.

Thanks

My bench is weak also, it sucks. I don't know my 1RMs either, I figure they're not worth knowing til I'm lifting respectable weight for reps first.

For deadlifts do you use a double overhand grip, or the neutral overhand/underhand? When I switched from double overhand to neutral my 5 rep DL max went up 65 lbs, no joke.

 

[gramboh]

Originally posted by: paulxcook
My bench is weak also, it sucks. I don't know my 1RMs either, I figure they're not worth knowing til I'm lifting respectable weight for reps first.

For deadlifts do you use a double overhand grip, or the neutral overhand/underhand? When I switched from double overhand to neutral my 5 rep DL max went up 65 lbs, no joke.

Wow that is a huge change, I was just talking to my roommate about this, I use a double overhand because I thought that was the easiest way to learn and was planning on switching to mixed grip when I get a bit more experienced with the lift. Do you think it makes a difference or should I just try it now?

 

[SociallyChallenged]

Originally posted by: gramboh

Originally posted by: paulxcook
My bench is weak also, it sucks. I don't know my 1RMs either, I figure they're not worth knowing til I'm lifting respectable weight for reps first.

For deadlifts do you use a double overhand grip, or the neutral overhand/underhand? When I switched from double overhand to neutral my 5 rep DL max went up 65 lbs, no joke.

Wow that is a huge change, I was just talking to my roommate about this, I use a double overhand because I thought that was the easiest way to learn and was planning on switching to mixed grip when I get a bit more experienced with the lift. Do you think it makes a difference or should I just try it now?

I honestly don't think it makes a difference. There's nothing special about the mixed grip. The hands are the same distance away from each other, just mixed. I say go for it. It will allow you to go heavier and therefore tax your muscles more. GL! Also, don't get discouraged about bench. Paul here is showing us that, even though it might be slow, it goes up if you want it to.

 

[gramboh]

Cool, I'm doing DL tomorrow for day 2 of Stronglifts, I might try mixed on a lighter warm-up set and see how it feels. Thanks for the encouragement on benching, my pecs feel nice and sore today. I think a big part of it for me is working out with friends for spotting, I think I push a lot harder with someone there, I know I should just ask random people when I'm solo.

 

[paulxcook]

Originally posted by: SociallyChallenged

Originally posted by: gramboh

Originally posted by: paulxcook
My bench is weak also, it sucks. I don't know my 1RMs either, I figure they're not worth knowing til I'm lifting respectable weight for reps first.

For deadlifts do you use a double overhand grip, or the neutral overhand/underhand? When I switched from double overhand to neutral my 5 rep DL max went up 65 lbs, no joke.

Wow that is a huge change, I was just talking to my roommate about this, I use a double overhand because I thought that was the easiest way to learn and was planning on switching to mixed grip when I get a bit more experienced with the lift. Do you think it makes a difference or should I just try it now?

I honestly don't think it makes a difference. There's nothing special about the mixed grip. The hands are the same distance away from each other, just mixed. I say go for it. It will allow you to go heavier and therefore tax your muscles more. GL! Also, don't get discouraged about bench. Paul here is showing us that, even though it might be slow, it goes up if you want it to.

According to Mark Rippetoe it is possible to develop shoulder problems from repeated, heavy neutral grip deadlifts. However, it would seem that really only applied to elite-level lifters pulling huge amounts of weight, and neither of us is close to that yet. If it was a real danger he wouldn't recommend using it.

The only good reason do use double overhand grip at our level is to improve your grip strength. However, there are other ways to do that, and I decided it was more important to me to pull heavier weight. Just give it a shot with lighter weight at first, it doesn't take much to get used to it. If you want to continue to benefit from grip training with double overhand you can use it for your warmup sets and switch to neutral for your working set(s).

And yes, you just have to stay stubborn on bench. I'm only up to 160 for 3 sets of 5 (started at 115, pretty sad) and I've had to fight tooth and nail to get there. But, I am getting there, and you will too if you just keep at it.

 

[gramboh]

Glad to hear you are moving up on it Paul, bench seems to be one where you will work at it for years and eventually be way up there, at least that is how it seems to me.

Quick random question, Rippetoe recommends 3x5's (except for deadlifts) in Starting Strength but Stronglifts.com recommends 5x5. I'm doing the 5x5 as 3x5 seems too low volume as I have some prior experience. Is this a good way to go about it? It feels right so far (after one day, hah, day two tonight).

 

[KoolDrew]

It's fine. I don't know if the stronglifts site specifies whether you ramp the weight up for 5x5 or if they're straight sets though. Starting Strength is straight sets of 3x5.

 

[paulxcook]

I've modified the Starting Strength routine myself, so I won't tell you to not mess with it. However, I will say that 3x5 has worked me plenty hard so far. Once you really zero in on what weights you can do for 3 sets of 5 reps it gets tiring. Without getting too dramatic I will tell you that I've seen stars when trying to finish reps on my 3rd set of squats. Do what works for you, but if it were me I'd stick with 3x5.

 

[gramboh]

Day 2 - March 26, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x195

I lowered the weight 10lbs from Monday and kept it consistent for all 5 sets. I wanted to go a bit lower as I want to be able to add 5lbs daily for the next week or so without worrying about failing too soon. I believe this is the right idea with Stronglifts 5x5, please correct me if I am wrong.

OH Press:
Bar x12 - warmup
5x65 - warmup
5x95
5x105
5x105
5x105
5x115

As this is the first day of OH press I followed the idea of ramping up to a 5 rep max on the last set. The last set felt pretty heavy and I cheated a bit on the last rip by curving in my back, I think next workout "B" I will drop down to maybe 95 and add 5 lbs each subsequent workout, 95lbs felt pretty 'easy' I guess.

Deadlift:

(olympic platform was in use so we used a squat rack, caused problems for my friend who was deadlifting for the first time e.g. with 95lbs since the weights are smaller, should've used other plates as bumpers but didn't think of it)

Bar x12 - warmup
5x135 - warmup
5x185
5x225

I know the workout calls for 1x5 on deadlift, but I hadn't done it in a while so I ramped down to 185, but after 5 reps it felt way too light. 225 felt good, I felt I was holding my back rigid, my friends did not notice any rounding, at 225 my grip is a bit strained, I hope to improve it. Next workout I will ramp down to 205 then work up from there 5lbs a day. I might switch to mixed grip since I know I will want to eventually.

Chin-ups:

1x6
1x4
1x3

First set felt good, almost got 7, second and third got harder. I used to not be able to do a single chin-up/pull-up so I am happy to get something out. A big thing that helped me was doing them with elastic training bands in a ski conditioning class.

Overall I felt good today, the deadlifts and chinups got my heart up a bit which was nice, but overall I didn't feel too tired at the end. I think it is an adjustment getting used to sets of 5 reps whereas before I did 3x8 or 3x10/12 depending on the exercise, I'm counting on moving up in weight and then really feeling the burn.

 

[paulxcook]

Your OH presses are very strong, dude.

 

[paulxcook]

Your OH presses are very strong. I don't know if you just have good natural strength or if working out with friends helps that much, but I think once you get comfortable with squats and deads you will shoot past me.

 

[gramboh]

Thanks, although I think it is because I've been doing most of these exercises roughly once a week (at least once every 2 weeks) since last fall, so I have somewhat of a base to work off.

I can't seem to find your log Paul, are you still updating it? I'm curious to see your progression. After a few weeks on Stronglifts/Rippetoe, which exercise did you find the hardest to progress? For me I think it will be bench and OH press.

 

[paulxcook]

I stopped updating it here because I started focusing more on a weightlifting forum that some on here introduced me to, and at the time ATH&F wasn't getting much action. I just got tired of cross-posting for no reason. But with several new journals going up I feel more motivated to update it again, I'll do that at some point today.

 

[gramboh]

Week 1 - Day 3 - March 28, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x205

Went up 10lbs, felt good, my friends and I noticed my knees sometimes wobble in a bit when I push out of the bottom, so the last few sets I really concentrated on keeping them out (my feet are about 30deg) and was able to do it, I just have to think about it. Weight felt fine, a little heavier than I thought as I haven't squatted 3 times a week ever, it adds up! Hoping to get up to and past my previous high of 225 for 8 in the next week and a bit.

Benchpress:
Bar x12 - warmup
5x95 - warmup
5x5x145

I was surprised that 5x5x145 felt fine and I didn't struggle at all or need any help. I used to try 3x10x145 and would not be able to complete the last set at all. I did 5x165 last week and it felt ok, but I wanted to drop back to 145 so I can move up 5lbs a workout and push through and keep going up. I concentrated a lot on form today since the weight wasn't too bad, keeping my ass and lower back on the bench, feet wide on the floor with close to 90 degree bend (I used to hang them off the end) and also pulling my upper back tight under me, it made a big difference whereas in the past I just laid back and started pushing.

Bent-over rows:
Bar x12 - warmup
5x95 - warmup
5x5x120

These felt fine, again I could've handled a lot more weight but I'm dropping back to 80% as per Stronglifts.com guidance hoping to be able to work up 5lbs a workout for a while. Again concentrated on form, pulling the weight from the floor each rep rather than hanging (I used to do them hanging) and keeping my back solid. Felt good.

Dips:

1x13
1x9
1x6

Made a bit of improvement from Monday here already, I was motivated when I saw my friend put up 12 so I went for it on the first set. We used the dip bar attachment to the power rack this time. My other friend who is doing the workout with us and is new to bb lifting made a big improvement from Monday which was awesome to see. I think we will start adding weight soon (stronglifts advises weighted after your first set exceeds 10 reps).

Overall I was satisfied with today, I have an annoying cold which hurt my energy levels a bit, but the timing was ok since I was doing lighter weights. I love this program after 1 week, it's the first time I've been on a strength training program and it feels so much better knowing what you are doing/planning to do rather than ad-hoc stuff every time, I'm excited to go to the gym every time. Squatting 3 times a week is a lot harder than I thought, but it's a good thing, my one friend has never squatted before this week, he could barely walk at work most days this week, but he did say Wednesday was the most painful and it has been getting better.

Bodyweight: 202.5 pounds, decided I'm going to weigh myself every Friday after my workout (naked at home on cheap digital scale, hope it's good).

 

[gramboh]

Week 2 - Day 1 - March 31, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x210

Went up 5lbs, was going to go up 10lbs but I came down with a cold over the weekend and felt like crap today (worked from home) but didn't want to miss a workout as my schedule isn't flexible at the end of this week. Last few reps on the last two sets I got a bit wobbly on the way up but got the reps out still.

OH Press:
Bar x12 - warmup
5x65 - warmup
5x5x100

Went down a bit from what I knew I could do as per Rippetoe/Stronglifts guidance as this was day 2 of workout 'B', worked out well since I was sick I doubt I could've got 5x5x115 properly.

Deadlift:
12x65 - warmup/form check (although I find with under 135 it feels wrong so I won't be doing this anymore)
5x135 - warmup
5x245

I wanted to get the most out of DL's since it's just one set so I decide to jump up 20lbs to 245 since 225 felt so easy last time. It felt a lot heavier than I thought it would but I got all reps pretty easily, I think my form was ok, back felt fine, zero pain during/immediately after or later in the evening. I used to get pain in my lower back deadlifting when I was learning. Next time I will have my friend watch closely to ensure no rounding and smooth movement (he was getting water).

Pull-ups
1x5
1x4
1x3

I was pretty happy with these as only a few months ago I couldn't do a single pull-up properly. Almost got 6/5/4 but the last reps were halfs. I hope to be able to get 10 first set within a few weeks.

Did a bit of ab work after then stretching. I felt weak today with this stupid sinus cold but overall happy with the lifts, I think I will be better on Wednesday. I really need to make an Excel template to track this stuff. Anyone have some good ones premade? I keep track of reps etc. in my head, but it would be easier to print it off and fill in at the gym.

 

[MegaVovaN]

Originally posted by: gramboh
I really need to make an Excel template to track this stuff. Anyone have some good ones premade? I keep track of reps etc. in my head, but it would be easier to print it off and fill in at the gym.

exactly. I need one too. I might make it someday and share...

 

[gramboh]

Week 2 - Day 2 - April 2, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x215

No real problems today, still having to concentrate on keeping knees steady and out. Weight felt ok, not really near failure on any sets, still going to move up 5lbs a time as I don't want to jump up fast and stall out early.

Benchpress:

Bar x12 - warmup
5x95 - warmup
5x5x150
1x2x185

150 felt fine 5x5, did not need any spotter help. After I was done my friend who was doing 5x5x130 decided he wanted to try one rep at 150 to see if he could do it, he got it up with some help. I decided to try 185 just out of curiosity (have never done more than 165). I got the first rep down and up fine (although it felt heavy), second rep I needed help getting it up, not sure why we did this but it was somewhat confidence inspiring to lift more than I have before as I consider myself weak for my size on benchpress.

Bent-over rows:
12x85 - warmup
3x5x125
2x5x135

I moved up 5lbs from last workout but it felt really light on the first 3 sets so I moved up to 135lbs for the last 2, felt good but not overly heavy so I will continue to move up from there next time. We lifted on the olympic platform, facing away from the mirror, this is the first time I've done a compound lift (besides bench) facing away from the mirror, it was interesting, I found I wasn't focusing on the weight and more just the movement since I couldn't see myself. Might try squatting like this next time.

Dips:
1x14
1x9
1x6

One more rep on the first set, same on 2nd and 3rd, although I almost got another rep on them. I think I will add weight, just need to see if there is a belt at the gym to use for it or if I will have to hold a dumbbell in my legs (seems like it will be awkward).

Happy with today, squats are starting to feel a bit heavy but still manageable, I have yet to fail on squats ever (I guess I haven't pushed myself enough), I am actually looking forward to seeing where I fail at. I have a 10km charity run on the weekend so I will probably do some HIIT tomorrow night as I haven't done much cardio recently other than a 6-7km'ish run last week and skiing.

 

[MegaVovaN]

Hey gramboh, I made a plan just now, and here it is. Don't know how useful it might be, I tailored it for my needs:
http://rapidshare.de/files/390.../ExercisePlan.doc.html

 

[gramboh]

Thanks Mega, I use an Excel spreadsheet as I find it's easier to track and if you get bored you can make graphs and stuff for fun. I'll upload it somewhere later if you want to see it.

Week 2 - Day 3 - April 4, 2008

Squats:

Bar x12 - warmup
5x135 - warmup
5x5x220

OH Press:
Bar x12 - warmup
5x65 - warmup
5x5x105

Deadlift:
5x135 - warmup
5x250

Chin-ups:
1x5
1x4
1x3

I was traveling on Friday so I did this workout at 8:30am, first time I've lifted in the morning before. I got up around 7:30 and ate some breakfast then sat around for an hour or so. It definitely felt different going in the morning, the gym was empty which is nice, but I felt kind of tired/out of it.

Squats felt ok, a bit of knee wobbling but I am controlling it better now that I focus on keeping them out and inline with my feet. OH press felt heavy on the last set. I read the bench/deadlift and OH press chapters of Starting Strength on the plane this weekend so I am going to try to refine my technique since I know it isn't perfect by any means. Deadlift felt heavy but I got the reps out easily, again after reading the chapter in Starting Strength I think I am moving my hips up before my chest and that my start position might be hips too low/back too vertical, plus I know my hands are too wide, going to experiment with form some more on 135# warmup sets next time. Chin-ups were weak, I felt tired and was in a rush to get home and make my flight.

Ran a 10km charity race on Saturday morning with my GF, we finished in 54min which surprised me as there was a long (~1.5km maybe) hill on each lap that beat the crap out of me. I'm dreading the half marathon I'm supposed to do 3 weeks from today. It was funny, I was happy with our time, but we were the last people in the race, most were finishing low 40's, competitive people heh.

 

[gramboh]

Week 3 - Day 1 - April 7, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x225

Benchpress:
Bar x12 - warmup
5x95 - warmup
5x5x155

Bent-over rows:
12x65 - warmup
5x5x140

Dips:
1x14
1x9
1x7

Squats are starting to feel a bit heavy, today I focused on breathing, I used to suck in a breath on the way down and push it out on the way up, after reading some more Rippetoe this weekend I realized I should be sucking in at the top, holding it in to keep a tight midsection, then exhale at the top again. This made a difference as I felt I could transfer power better as my body was more rigid. Bench and rows felt fine, last few reps not feeling like failure, hoping to keep moving up steadily, I'm avoiding the temptation to move up 10+lbs a day and then have to deload. Dips I forgot to do weighted, I was blasted at the end (only slept ~5h last night) I kept thinking about the # I did last Wednesday and it ended up being pretty much the same, oops. Gotta do weighted on Friday.

 

[MegaVovaN]

Originally posted by: gramboh
Thanks Mega, I use an Excel spreadsheet as I find it's easier to track and if you get bored you can make graphs and stuff for fun. I'll upload it somewhere later if you want to see it.

I want it please