gramboh's Journal

[saechaka]

i would like the spreadsheet too. Thx

 

[gramboh]

Hey sorry for the delay, I keep forgetting to pull it off my PC at work, I'll do it tomorrow.

 

[gramboh]

Hi guys, as promised here is the log I am using. I could probably have it in a better format such as a pivot table to use it more like a database for charting and stuff, I might modify it to be like that another time, for now I am at least capturing the data.

http://www.yousendit.com/trans...&ufid=1A7807833B1DD78B

 

[gramboh]

Week 2 - Day 3 - April 4, 2008

Squats:

Bar x12 - warmup
5x135 - warmup
5x5x230

OH Press:
Bar x12 - warmup
5x65 - warmup
5x5x110

Deadlift:
5x135 - warmup
5x255

Pull-ups:
1x5
1x3
1x2

Squats are starting to be a challenge, I think some of it is mental, this is a PR for me (never squatted more than 225) and I think when I go to new weights I psych myself out a bit, one of the guys I work out with is sick with bronchitis, I need him to come and yell LIGHT WEIGHT at me 🙂. Still got all 5 sets although the last few reps were a bit wobbly. OH press still feels good, modified my starting position based on Starting Strength (elbows out, weight properly racked on shoulders) and I felt like I had more power at the start of each rep. My friend hurt his trap somehow on OH press and left the gym so I did the rest by myself, I psyched myself out on the deadlift (again, heavier weight than I've done) and my form was shit, probably rounded my back although it feels fine now. It's weird, I don't feel the deadlift in my hamstrings much at all, next time I'm trying mixed grip since I have smaller hands and my grip is weak. Pull-ups I was gassed, next time I will get fired up, I want to get to 10 first set.

 

[BlahBlahYouToo]

Originally posted by: 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.

i nearly puked after my 2nd set of squats, after not doing squats for awhile.

OP, just wondering. what's your height/weight/body type?

your lifts are stronger than mine but you seem to have trouble with the body weight exercises, dips and pull ups, whereas i have no problems with those.

 

[gramboh]

I'm 5'10, weight about 200 pounds, was 204 last Friday, 202 the Friday before. I'm not sure my body type in a technical sense, I'm a pretty thick guy, I have big legs and shoulders, I have probably 10-15 pounds of useless fat around my midsection that I hope to get rid of when I fix my diet. I think I have trouble with the body weight stuff because of the useless excess fat I carry around making it hard to pull my weight up.

And I totally agree with Paul and your comments on the weight being challenging, after the 5x5 squats the last few times I am really feeling it, and the one set of deads definitely burns (not to mention doing pull-ups right after). It's a huge difference in the challenge of the workout when the weight gets up.

 

[gramboh]

Week 3 - Day 3 - April 11, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x235

Benchpress:
Bar x12 - warmup
5x95 - warmup
5x5x160

Bent-over rows:
12x65 - warmup
5x5x145

Dips:
1x16
1x10
1x10

Decided to go in the morning as I'm working from home today. Woke up a bit earlier than normal at 6:50, ate breakfast and was in the gym at 7:30. Had a bit of trouble falling asleep (laid in bed from 12 until about 1 or 1:15am before I finally did) so my energy wasn't great but I woke up fast with the squats. Concentrating on keeping a tight midsection and breathing is becoming more important in squats, also rebounding out of the bottom. I tweaked my lower back a bit on the 4th set, I think by wobbling into a slight good morning on the way up on one rep, decided to keep going with the rest of my workout and didn't have any problems other than a slight dull pain (it's not right over my spine it's off to the side, not sure what it is). Bench felt good, my short-term goal is at least 175 before stalling/deload, I'm very happy to be progressing here after being stuck at 135 forever on my old haphazard lifting program. Rows are starting to get challenging in terms of keeping a tight body while pulling the weight, really get my heart going too. Dips I had a pep talk with myself about to get fired up, I find with the dips/pullups/chinups I have a bit of a mental block (e.g. "I'm fat, I can't advance until I lose the gut"). Managed to fire off 6 more reps total, felt really good, definitely time to add weight on the dips (I keep saying that).

Edit: Bodyweight: 202.5 pounds (down 1.5lbs from last Friday). I ate a bit better over the week, other than some fatty heavy meals when visiting my GF last weekend. Hopefully I'm skiing both days this weekend and will avoid boozing/eating garbage.

 

[gramboh]

Week 4 - Day 1 - April 14, 2008

Squats:

Bar x12 - warmup
5x135 - warmup
5x5x240

OH Press:
Bar x12 - warmup
5x65 - warmup
5x5x115*

Deadlift:
5x135 - warmup
5x260

Chin-ups:
1x6
1x4
1x3

*The last 2 reps of sets 4 and 5 on the OH press I had to cheat a bit with some knee drive (push press). The weight felt fine the first few reps/sets (heavy but managable). If I have to cheat the next 2 times I'll deload 10%. I think my technique is improving in terms of elbows out, pushing straight up off the shoulders and moving the hips in while moving my head forward under the bar, I just have trouble doing all these things at the same time consistently.

Tried mixed grip on deadlifts for the first time, it felt weird, like it was harder to keep the bar perpendicular to my body (my underhand arm felt like it was pulling it in closer) but it did feel fine pulling 260 for 5 reps whereas in the past 225 on normal grip felt heavy (I have small hands for my body size). Will keep working on this and my form in general.

 

[gramboh]

Week 4 - Day 2 - April 16, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x245

Benchpress:
Bar x12 - warmup
5x95 - warmup
5x5x165

Bent-over rows:
12x65 - warmup
5x5x150

Dips:
1x17
1x7
1x7

Had to be somewhere for a few hours after work so I didn't get into the gym until after 8:30pm which is late for me (usually start at 5:30pm or randomly in the mornings sometimes). Squats were a bit slow on the way up on the later sets, I was working alone so I didn't have my buddies to yell at me. Bench felt pretty good, a bit slow on the last few reps but still in control, still hoping to get at least 175 5x5 before I stall. Rows felt good, concentrated on a tight midsection and flat back. Dips I was trying to get 18 first set (friend got 20 earlier today, trying to catch him), barely got 17, then I was gassed the last 2 sets, oh well, I know I have to start weighted dips but I was in a rush and didn't feel like figuring it out tonight.

 

[gramboh]

Week 4 - Day 3 - April 18, 2008

Had a meeting that ran late (on a Friday, argh) and didn't have time to make it to the gym as I was driving up to Banff to ski on Saturday (it snowed 60cm in 24 hours, one of the best days ever). One rest day isn't bad in 4 weeks I figure.

 

[gramboh]

Week 5 - Day 1 - April 21, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x250

Benchpress:
Bar x12 - warmup
5x95 - warmup
5x5x170

Bent-over rows:
12x65 - warmup
5x5x155

Dips:
1x14
1x9
1x7

Weight felt really heavy today especially on squats and rows, had to take longer rests on the last few sets of squats and some reps were slower coming up, I think I was just tired and had bad energy levels. I was exhausted by the time I got to dips so I didn't bother trying weighted. Maybe it is because I skipped Friday's workout (although I thought that would help, who knows).

 

[Riverhound777]

Keep it up. I had a hard day yesterday myself. I think mine had more to do with the partying on the weekend and having a big lunch for staff appreciation day. Wednesday should be easier.

 

[gramboh]

Thanks, I know the feeling haha.

Week 4 - Day 2 - April 23, 2008

Squats:

Bar x12 - warmup
5x135 - warmup
5x5x255

OH Press:
Bar x12 - warmup
5x65 - warmup
5x5x115*

Deadlift:
5x135 - warmup
2x225 - warmup
5x265

Pull-ups:
1x5
1x4
1x3

*Had to cheap reps 4 and 5 on last 3 sets other than one set where I only had to cheat last. Going one more time and if I fail I will deload by 15lbs.

Weight felt pretty heavy today, some sets of squats I was slow up on random reps, others I did all 5 pretty fast by concentrating. OH Press had to cheat a few reps again, one more time at 115, DL I went slow on the 5, changing mixed grip hands. Mixed grip still feels weird, I find it hard to keep the bar straight, with my suppenated hand I feel like it's wanting to hold the bar at an angle, and its hard to push with both my legs the same, they feel like they want to twist, maybe my start position is off, will have to look at this more.

 

[gramboh]

Week 4 - Day 3 - April 25, 2008

** Skipped workout due to half marathon on April 27 **

Week 5 - Day 1 - April 28, 2008

** Skipped workout due to joint/muscle pain from half marathon **

Well I ran the half marathon on Sunday, so I skipped Friday's workout to rest my body and ended up having to skip Monday due to joint pain from not training properly for the run. The run itself wasn't too bad, my time was slow (2:25) but I accomplished my goal of running my first half under 2.5hours. I know I could break 2 hours with some training but I don't enjoy distance running enough to bother (would rather do weightlifting, HIIT and other sports). After about 15km, I felt a large blister on my innerright foot (I usually get small ones on 10km there) which was becoming quite painful, so I started kind of favouring my right foot and striking with the outside edge instead. This turned out to be a huge mistake as my ankle more or less locked up a few hours after the run. I spent Sunday night and Monday icing my knees/ankle. My knees are back near 100% and my ankle is getting there, the blister is huge and painful. I hope to be able to squat tomorrow, I'm going to do some intervals tonight.

Morale of the story: train properly if you want to run long distances! Don't be dumb like I was.

 

[gramboh]

Week 5 - Day 2 - April 30, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x255

Benchpress:
Bar x12 - warmup
5x95 - warmup
5x5x175

Bent-over rows:
12x65 - warmup
5x5x155

Dips:
1x12
1x9
1x8

I decided to keep the weight on squats and rows the same as the last workout A due to missing Friday and Monday. Squats felt good other than I seem to shift some of the weight onto my right side (stronger) and sort of twist on the way up on some reps. If I concentrate hard I can get the first 3 reps clean. If this continues I'll deload. Also going to do some one leg work like single leg box squats, single leg squats (standing on a box) and lunges all bodyweight type stuff. Dips I had to use the parallel bars which I don't like (too narrow, hurts shoulders, no chest).

 

[Riverhound777]

Nice gains gramboh. How is your weight doing? I've actually started to gain now that I've completely stopped doing cardio. I'm thinking I'll go up to 190 or so and then cut down to 180. At 175 currently up from 170 last month.

 

[gramboh]

Thanks riverhound. My weight has been static since about last December. I was 203.5 this morning. I've been hovering between 199 and 205 pretty much the entire time. I know I have gotten stronger, but I have a bad diet (that I need to fix) and some fat around my belly that is taking a long time to go away. My roommate is trying to eat healthy now so I might copy him or get a meal plan like Kaido did. Sounds like you are getting stronger for sure, good luck on the bulk/cut.

 

[gramboh]

Week 5 - Day 3 - May 2, 2008

Squats:

Bar x12 - warmup
5x135 - warmup
5x5x260

OH Press:
Bar x12 - warmup
5x65 - warmup
5x5x115*

Deadlift:
2x135 - warmup

Chin-ups:
1x7
1x6
1x5

I think my squat form is breaking down as the weight goes up in that I am dropping my butt in at the bottom and causing my lower back to round. This was happening on the first few sets today and I tweaked my lower back a bit beacuse of it (right side, just above my waist, not super painful but it does hurt a bit). The last few sets I concentrated and keeping my chest up as high as possible and it made it easier to not round my back, as a consequence I wasn't going quite as low, but still breaking parallel from what I could tell (was solo today.

OH Press I had to cheat a bit on the last few reps again, so I'm going to deload. I concentrated on squeezing all my muscles (as per the recent Stronglifts.com blog post about OH press) and it was better than last time, but still time for a deload as there is no way I can move up 5lbs and not fail again.

Deadlifts, I did 2 reps at warm-up weight and my lower back did not feel right so I decided to skip them, glad I did in retrospect.

Chin-ups felt a lot easier than last time, maybe because I skipped deads. Hoping to get to 10 on the first set in the next few weeks, that will feel good.

 

[gramboh]

Week 6 - Day 1 - May 5, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x265

Benchpress:
Bar x12 - warmup
5x95 - warmup
5x5x180

Bent-over rows:
12x65 - warmup
5x5x160

Dips:
BWx17
7.5x8
10x5

Starting to have to concentrate hard on form on the squats, I seem to twist on the way up, I think to shift more weight to my stronger right side, I have to concentrate on not doing this and pushing hardwith with my left side out of the bottom.

Bench felt good, getting hard to get the last few reps up, but I've met my short term of goal of getting to 185 without a stall, happy about it, always felt weak on bench (was at 135 forever).

Rows are getting really hard, I am breathing/sweating really hard at the end of the last set. Form is getting a bit weak as well, harder to not have any body movement while pulling.

Finally added weights to dips after the first set felt good (might have gone for 20 but wanted to save energy). I just tried to see how many reps I could do to get a feel for weight. I think I will go to 16 for 3x5 next time.

Did some shoulder dislocations (3 sets of 15) with a broomstick during stretching, felt good, going to keep doing these as I want to switch to low bar squats sometime.

 

[spamsk8r]

Good numbers on the squat. With low-bar you'll do even better (and I think you'll find yourself to be more stable). I'm stuck at a max of 250 on the squat, even with a 345 deadlift and 240 bench.

 

[gramboh]

Originally posted by: spamsk8r
Good numbers on the squat. With low-bar you'll do even better (and I think you'll find yourself to be more stable). I'm stuck at a max of 250 on the squat, even with a 345 deadlift and 240 bench.

Thanks, I'm doing shoulder dislocations daily (3x10). My squat seems to be the strongest of my lifts as my bench and DL are way behind you (nice numbers BTW). I guess it is just different for everyone depending on their body. I wonder when I switch to low bar if I will have to go down in weight to 'get used to it'.

My biggest problem on the DL is I can't get comfortable with the mixed grip, it feels weird and like I am pulling the bard unevenly (like it is closed to my body on the suppenated hand side). I went back to normal grip last night and it was much better (but I know I probably can't go over 300lbs with normal grip right now).

 

[gramboh]

Week 6 - Day 2 - May 7, 2008

Squats:
OH Squat with broomstick x10 - warmup
Bar x12 - warmup
5x135 - warmup
1x225 - warmup
5x5x270

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

Deadlift:
5x135 - warmup
5x265

Pull-ups:
1x7
1x4
1x4

After having lower back pain last week and watching the first Squat Rx video on Youtube, I realized I was letting my butt tuck in at the bottom of the squat causing my lower back to round, and losing tension in my hamstrings. I did a bunch of dynamic warmup including lots of squat stretch (holding the power cage and also on my own pushing my knees out) being careful to keep my lower back arched. I then did a set of OH squats with the broomstick, these were REALLY hard, way harder than I thought, I guess I need to work on my flexibility more. I concentrated hard on keeping my back arched in the squat and think I did it ok according to my friend, also received a random compliment on my form from a big guy that is at my gym quite often, that felt good. I am still not 100% sure on my form so I will try to get some videos taken on Friday and post them. Still doing high bar for the time being.

OH press I deloaded to 100 from 115, it felt heavier than I thought it would, but a lot easier than 115, concentrated on form and it felt good.

DL I went back to normal grip as mixed grip just feels weird. Took a few seconds to reset my grip on the last 2 reps. I can hold 265 pretty well but I know it's going to be hard to hold over 300.

Pull-ups I wanted to get 8 on the first set and almost did but fell a bit short, almost got 5 on the 2nd as well. Finally getting in range of 10 on the first set.

 

[gramboh]

Week 6 - Day 3 - May 9, 2008

Squats:
Bar x12 - warmup
5x135 - warmup
5x5x275

Benchpress:
Bar x12 - warmup
5x95 - warmup
5x5x185

Bent-over rows:
12x65 - warmup
5x5x165

Dips:
22.5x5
30x5
30x5

Squats were very heavy. On the third set I felt good the first few reps then some moron threw a plate into the area with the squat racks (like threw it 10 feet so it landed on the ground and made a loud noise) which distracted me and made me screw up a few reps. I'm not sure but I think my depth has suffered a bit with the heavier weight and trying hard not to round my back. Might go back down to 225 on Monday and focus on technique then work back up, do not want to hurt myself.

Bench I got the first 3 sets, on set 4 I failed on the last rep, on set 5 I failed after I think 2 or 3 reps. Staying at 185.

Rows I felt really weak on, by set 3 I was not getting the bar to my body the last 2 or 3 reps. Will be staying at 165 on these.

Dips felt ok, other than holding a 30lbs dumbbell is kind of awkward. I think I could probably handle more weight, like up to 50lbs possibly for 5 reps. Going to have to look into a belt.

Not super pumped about struggling on all exercises today, since Wednesday I was feeling great and confident, but oh well. Went skiing yesterday but drank so much beer on the patio I negated any cardio exercise I did 🙂 Today = rest day.

 

[paulxcook]

Damn guy look at that weight flying up. 275lbs for 5 sets of 5 is no joke.

 

[gramboh]

Haha thanks Paul, unfortunately my technique started to suffer at 275 significantly (e.g. deteriorated a lot from 270). I was rocking forward, GM'ing a bit etc.

Week 7 - Day 1 - May 12, 2008

Squats:
OH Squat with broomstick x10 - warmup
Bar x12 - warmup
5x135 - warmup
5x5x225

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

Deadlift:
5x135 - warmup
5x270

Chin-ups:
1x9
1x4
1x4

Deloaded down to 225 on the squats as I wasn't happy with my technique at 275. 18% might have been a bit high for the first deload, especially because I didn't try 275 again, but I want to make sure my technique is tight. 225 felt good, I was focusing on getting my ass way back and keeping my knees over my feet. I was also able to get a lower bar position which felt good. Might move up 10lbs on Wednesday.

OH Press felt fine, and deadlift actually felt good for once. I had a mental block that over 250 was too heavy in my hands, but 270 felt light today and my back felt good and solid. Almost got 10 chins on the first set but couldn't do it, failing hard on the 10th rep made me fall down a bit in the last 2 sets, but oh well.

Overall happy with today.