Saint Nick's DYEL Log

Discussion in 'Health and Fitness' started by Saint Nick, Nov 28, 2012.

  1. Saint Nick

    Saint Nick Lifer

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    Here we go. Wanted to start a log to maybe help myself be more accountable with lifting, and maybe get some tips from the guys who really move weight around here.

    My on going goal is to get stronger by doing the Stronglifts 5x5 program and eating in a surplus of at least 3000 calories. I don't follow the exact progression that Stronglifts has mapped out. I will stick with the same amount of weight for at least a couple workout days, sometimes more depending on if I don't feel like I'm ready to move the weight up. I'm not sure how long I should stay on the Stronglifts program.

    The only gear I have available to me is a squat rack, olympic bar, and EZ "curl" bar. I will post pictures eventually!

    Stats
    6' 5"
    ~190lbs

    11/26/2012
    Squat: 185
    OHP: 80
    Deadlift: 185
     
    #1 Saint Nick, Nov 28, 2012
    Last edited: Nov 28, 2012
  2. blackdogdeek

    blackdogdeek Lifer

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    My understanding is that once you are not able to continue at the pace of weight increase prescribed by SL 5x5, that is when you move into an intermediate program. I've seen other members recommend Madcow at that point.

    And as long as you have weights available for your olympic bar, I'm pretty sure you have everything you need for SL except maybe for a bench.

    Good Luck!
     
  3. Saint Nick

    Saint Nick Lifer

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    Thanks! I "started lifting" in Winter 2010, but spent a year or so spinning my wheels (poor form, poor routine, poor diet). I have that fixed up now and am looking to make some great gains in 2013! I'll check out the Madcow stuff. I've read about it here and there, but am never quite sure when to switch my program.

    I should have specified that I do have a bench as well :) And of course weights :) I guess I have what could be called a "power cage" rather than something that is just for squats.

    Cheers blackdogdeek :biggrin:
     
    #3 Saint Nick, Nov 28, 2012
    Last edited: Nov 28, 2012
  4. Pantlegz

    Pantlegz Diamond Member

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    I don't remember what SL recommends but I would go with the typical SS method which is if you don't get all your reps on 3 separate back to back sessions deload if you plateau at the same point then move on to an intermediate program. I used Madcow and had decent results but don't rule out other options until you get to that point(5/3/1 and Intermediate Texas Method are both good routines) But keep with your novice routine for as long as possible you'll see better gains with it than you will working into a new program before you should.

    Oh and add weight each workout, that's part of the program. If you need once a month or 3 take a week to deload where you move weight that is very easy for you to give your body some time to recover without getting lazy. My program has my deload week @ 1x5@ 40%, 50% and 60% using the same lifts for that day of the week.
     
    #4 Pantlegz, Nov 28, 2012
    Last edited: Nov 28, 2012
  5. Saint Nick

    Saint Nick Lifer

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    11/28/2012
    Squat: 185
    Bench: 130 PR
    Row: 125

    Had a great lift with my lady. She is doing Stronglifts as well. During my last set (out of five) I felt my left shoulder clicking a bit. I have dislocated my right shoulder in the past (December 2000 and June 2009), but it hasn't bothered me as I built muscle up around the joint.

    Not sure if I should worry about it or not, or what could cause it.
     
    #5 Saint Nick, Nov 28, 2012
    Last edited: Nov 28, 2012
  6. Saint Nick

    Saint Nick Lifer

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    11/30/2012
    Squat: 185
    OHP: 85 PR
    Deadlift: 185
     
  7. repoman0

    repoman0 Golden Member

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    Tip: Instead of doing the same weight for multiple workout days, buy some 1.25lb weights and add 2.5lbs every time. Works especially well for press and bench where at some point, at least for me, it becomes tough to add 5lbs each workout day.

    For deadlift I'd definitely stick with adding 5lbs at your current weight, if you can do decent 185lb squats you'll probably be able to deadlift 225-250+ pretty quickly.

    If you're stuck at a weight for too long, try Madcow 5x5 - I moved on to that a couple months ago (using power clean instead of row) and it helped my bench and press by 10-15lbs each so far, where previously I'd been stuck for literally months.
     
  8. Saint Nick

    Saint Nick Lifer

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    It's odd ... all week I did 185 on squats, but on Friday it felt a lot heavier than previous days. I'm chalking it up to a recovery deficit (not enough sleep/food the day before?). Doing 185 deadlift didn't feel bad. I feel I could definitely do more. On Monday, I do plan on increasing the weight for squats. Maybe I'll try increasing each day ;)

    This next week is going to be hectic because I have late nights on Tuesday and Wednesday. Probably going to end up lifting on Monday/Thursday/Saturday rather than Monday/Wednesday/Friday.

    If I'm out today, I'll try to find some 1.25 pound weights. Thanks for the tip!
     
  9. Saint Nick

    Saint Nick Lifer

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    Well, couldn't find any 1.25 pounders locally. Ended up buying a pair off of eBay for $20 shipped. Going to move the weights up tonight!
     
  10. Saint Nick

    Saint Nick Lifer

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    12/3/2012
    Squat: 190
    Bench: 130
    Row: 130

    Great lift. I definitely feel like I will be able to move the weights up again this Thursday.
     
  11. Saint Nick

    Saint Nick Lifer

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    Debating on lifting today or not. Do you guys typically lift if you've had little sleep over the course of two days? I haven't slept much since Tuesday night, thinking about just waiting until tomorrow when I have more energy to move the weight up.
     
  12. blackdogdeek

    blackdogdeek Lifer

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    how much is little?

    i usually get 5-6 hours every night.
     
  13. Saint Nick

    Saint Nick Lifer

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    Hmm, I think the night before last I got about 7 hours and last night I got around 5 or so. Maybe I'll just give it a shot and see how it goes.

    I'm only worried about it because everyone on BB.com talks about how important sleep is to keep moving more weight.
     
    #13 Saint Nick, Dec 6, 2012
    Last edited: Dec 6, 2012
  14. KIAman

    KIAman Diamond Member

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    I workout on my schedule regardless of my sleep or eating. If it feels harder than normal, I know why.
     
  15. Saint Nick

    Saint Nick Lifer

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    12/6/2012
    Squat: 190
    OHP: 90
    Deadlift: 190

    Was pretty tired before the lift, but completed successfully! Went to bed super early!
     
  16. Saint Nick

    Saint Nick Lifer

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    12/8/2012
    Squat: 190
    Bench: 135 PR
    Row: 130

    Decent lift. Put up 5x5x135 for the first time ever. Lifting tonight with my girlfriend. Going to increase all my weight tonight (squats, ohp, deads)
     
  17. Saint Nick

    Saint Nick Lifer

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    12/10/2012
    Squat: 195
    OHP: 95x5x1, 95x4x1, 95x5x1, 95x5x1, 95x3x1
    Deadlift: 200

    Overhead press kicked my butt last night. I think I could have done it all the way through, but wasn't waiting long enough between sets. I normally wait three minutes between sets, but last night I probably should have waited four or five on my OHP.

    I'll get it next time.
     
    #17 Saint Nick, Dec 11, 2012
    Last edited: Dec 11, 2012
  18. Pantlegz

    Pantlegz Diamond Member

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    My press is similar, I don't feel as fatigued as I do with other big lifts but I seem to need more rest or I'll burn out after a few reps. Once I get to my 3's and 5's weeks I bump the rest to 5 minutes between sets no matter how I'm feeling.
     
  19. Saint Nick

    Saint Nick Lifer

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    12/12/2012
    Squat: 200
    Bench: 140x5x3, 140x4x1, 140x3x1
    Row: 135

    Last night felt tough. On my squats, I could really feel it in my lower back. Not sure if this was a matter of poor form or not. Bench wasn't too bad until the fourth set, in which I failed on the last rep, and last two on the fifth set. I was exhausted after doing both squats and bench, and didn't feel as if I would be able to make it through my rows but I managed. Is it bad to arch your back a little during rows? As in, pulling your head back?

    I'm thinking my form is starting to suffer on all lifts so I might be in need of a de-load soon. Haven't done that in a couple months. I'm also going to start resting for four minutes between sets rather than three.
     
  20. Saint Nick

    Saint Nick Lifer

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    12/14/2012
    Squat: 200
    OHP: 95x5x3, 95x4x1, 95x3x1
    Deadlift: 200

    Overhead press still kicking my ass. I have a feeling I'll probably have to deload on this exercise. My OHP form was sloppy last night. I started resting four minutes on OHP, but felt like it sort of took away from my intensity. After waiting five minutes, I felt so stiff I could barely lift the weight, and ended up only putting up 95 pounds three times on my last set.

    Squats and deads aren't feeling too bad. No one was at work yesterday, so I spent a ton of time watching videos on proper form. I think my squat form could probably use some work. I squat ATG every time, but not sure if there is an advantage to that or not.

    My deadlift form has been shit for a while, and I think I'm on the path to get it corrected. I watched a few Rippetoe videos and got a good idea how to do it. Pulled 200 pounds yesterday and REALLY felt it.

    I won't have an issue putting up more weight on squats and deads next week, but I am not so sure about bench/OHP. I feel like a deload on those exercises is coming up.
     
    #20 Saint Nick, Dec 15, 2012
    Last edited: Dec 16, 2012
  21. Saint Nick

    Saint Nick Lifer

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    12/17/2012
    Squat: 205
    Bench: 140 PR
    Row: 140 PR

    Definitely really happy that I nailed my bench, although my form was probably not as good as it should be. Probably should deload. Especially so with my squat.

    I did it successfully but have been feeling some pain in my left knee. I believe it is because I am leaning forward when I get out. I'm thinking a deload on this exercise is necessary so I don't cause myself a major injury. No back pain tonight.

    Rows were cake. My shirts are starting to fit a little too tight.
     
  22. Saint Nick

    Saint Nick Lifer

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    12/19/2012
    Squat: 185
    OHP: 95 PR
    Deadlift: 210

    Decided to deload a bit on my squat to fix my form and go a little easy on my knee. I did something to it on Monday. I think due to leaning forward way too much. I probably should have done it at an even lighter weight and might move it down a bit more on Friday. It isn't in excruciating pain, but I feel like I shouldn't exacerbate it at all.

    Finally got 95 pounds on my OHP. It didn't feel too bad. I'm guessing when I go for 100 it's going to get real tough.

    Deadlift was easy and felt great.

    Had five cups of oats yesterday. I don't think I'm going to do that again. Might stick to three.
     
    #22 Saint Nick, Dec 20, 2012
    Last edited: Dec 20, 2012
  23. Saint Nick

    Saint Nick Lifer

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    12/22/2012
    Squat: 185
    Bench: 145x5x3, 145x3x1, 145x3x1
    Row: 145

    So, I think I'm getting to the point where it's time to deload on most of my lifts. Squats are feeling better as I make sure to drive with my heels more. Bench was real tough after the first three sets, and as usual, rows were cake.
     
    #23 Saint Nick, Dec 24, 2012
    Last edited: Dec 24, 2012
  24. Saint Nick

    Saint Nick Lifer

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    12/24/2012
    Squat: 185
    OHP: 100x5x1, 100x3x4
    Deadlift: 220

    Squats felt great this morning. Still doing the same weight since I felt some weird things in my knee last week. Felt even better this morning. Probably should work on moving the weight up to 190 and keep the form in check.

    Over head press was terribad. I slept great last night, but I don't think I ate enough over the past couple days. Only managed to get 100 pounds one time, the rest I only got three reps per set. Managed to pull a muscle in my back/shoulder blade area, too. Probably will need to take it easy on OHP the next few times.

    Deadlifts weren't bad. I watched a video of Rippetoe telling you to drag the bar up and down your leg. I try doing that but it hits my knees every time and hurts like a mother. I switched to keep the bar only an inch or so from my leg, and it felt pretty good. 220 was heavy, but I think I'll be able to move it up again next time.

    Post work out shake...I should probably be drinking at least two of these a day, lol.
    2.5 cups milk
    3 cups oats
    3 tbps peanut butter
    1 scoop of ON whey
     
  25. Saint Nick

    Saint Nick Lifer

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    12/27/2012
    Squat: 190
    Bench: 145x5x3, 145x4x1, 145x3x1
    Row: 150

    Moved up the squat weight again and kept the form in check. Went as expected!

    Bench sucked. I played a gig last night and didn't get home until about 2:00am only to wake up at 8:00am. I think a good night's rest would have gone a long way today. I'm not sure what is going on with my bench. After one of my sets, I felt a numbness in my right hand (doesn't last long). I have dislocated my right shoulder a couple times (years ago), so not sure if that is related. I am going to try to have my lady do a video of my bench so you can all tear it apart.

    Rows are still easy. I wish my bench was this easy.