Tony's Workout Journal

[dealmaster00]

Hi. My name is Tony, and I am interested in getting stronger. I have been doing strength training for 14 months; Stronglifts 5x5 beginner's workout for about 10 months, and now I am using Bill Starr 5x5 - Madcow Intermediate version with some slight modifications. When I started I was 120lbs, now am up to 157lbs after fixing my diet and eating a lot more.

6-21-2009 Stats / Current Stats

Height: 5' 5"
Weight: 157lbs / 157lbs
Age: 21

Squat
304x5 / 312x5

Bench
188x5 / 195x5

Press
131x5 / 134x5

Deadlift
322x5 / 340x5

 

[dealmaster00]

Friday's Workout:

Squat
45x5
150x5
190x5
230x5
270x5
312x3
230x8

Bench
45x5
95x5
120x5
140x5
165x5
193x3
140x8

Power Clean
45x5
95x5
115x5
135x5
156x3
135x7

Dips
BW+65lbs: 8, 7, 6

Biceps Curls
40lb dumbbells: 4
35lb dumbbells: 8, 7

Triceps Extensions
65lb dumbbell: 8, 8, 7

Notes
Pretty good workout. Squats were easier than I thought they'd be. Most dips I've done with +65 lbs. Total time: 1hr 50m (Friday's workout always takes a long time for some reason).

 

[dealmaster00]

Monday's workout:

Squat
45x5
135x5
155x5
195x5
235x5
275x4
312x4 (F)

Bench
45x5
95x5
120x5
140x5
165x5
193x5 (PR)

Power Clean
45x5
95x5
115x5
135x5
156x5 (PR)

Weighted Situps
BW+45lbs: 16,16,16,16 (PR)

Notes
Probably could have hit Squats, but my grip was slipping by the 5th rep (my gym really needs air conditioning), decided to just rack it. Bench and Power Clean weren't so bad, situps were pretty rough. Total time: 1hr 20m.

 

[brikis98]

Welcome to the journal crowd. Nice numbers, especially the squat - almost double BW squat for reps (assuming you're actually going to full depth) is mighty impressive. BTW, I recommend setting some concrete goals. They are a great motivation, giving you something concrete to work towards. For example "I want to squat X pounds by date Y" or "I want to weight X pounds at Y bf% by date Z".

Originally posted by: dealmaster00
Probably could have hit Squats, but my grip was slipping by the 5th rep (my gym really needs air conditioning), decided to just rack it.

Not sure I follow. Was the bar falling off your back?

 

[dealmaster00]

Originally posted by: brikis98
Welcome to the journal crowd. Nice numbers, especially the squat - almost double BW squat for reps (assuming you're actually going to full depth) is mighty impressive. BTW, I recommend setting some concrete goals. They are a great motivation, giving you something concrete to work towards. For example "I want to squat X pounds by date Y" or "I want to weight X pounds at Y bf% by date Z".

Originally posted by: dealmaster00
Probably could have hit Squats, but my grip was slipping by the 5th rep (my gym really needs air conditioning), decided to just rack it.

Not sure I follow. Was the bar falling off your back?

Yep, I squat to below parallel. For some reason I am better at squats than most of the exercises. I injured my thumb recently too and was unable to do much of anything except for squats for a month or two. My thumb is better now so hopefully I can get those other lifts up. My goals are simply to get stronger - increase weight on all exercises as quickly and safely as possible.

Yeah, the bar was slipping down my back - it was a little low on the 4th rep, too low to safely squat on the 5th rep, so I just racked it. I was considering re-racking and quickly doing a 5th rep but decided against it.

 

[brikis98]

Originally posted by: dealmaster00
Yeah, the bar was slipping down my back - it was a little low on the 4th rep, too low to safely squat on the 5th rep, so I just racked it. I was considering re-racking and quickly doing a 5th rep but decided against it.

Are you doing high bar or low bar squats? In either case, if you're racking the weight properly on your back, there's no reason it should be slipping down, especially after just a few reps.

 

[SociallyChallenged]

Originally posted by: brikis98

Originally posted by: dealmaster00
Yeah, the bar was slipping down my back - it was a little low on the 4th rep, too low to safely squat on the 5th rep, so I just racked it. I was considering re-racking and quickly doing a 5th rep but decided against it.

Are you doing high bar or low bar squats? In either case, if you're racking the weight properly on your back, there's no reason it should be slipping down, especially after just a few reps.

I've had this happen once or twice as well on low bar squats. Usually it's when my hands are too far out on the bar or I didn't get a good rack to begin with.

 

[dealmaster00]

Low bar squats. I was pretty sweaty and I could feel my grip loosening/changing. Haven't had this problem in a while so hopefully it wont happen again.

 

[SociallyChallenged]

Originally posted by: dealmaster00
Low bar squats. I was pretty sweaty and I could feel my grip loosening/changing. Haven't had this problem in a while so hopefully it wont happen again.

It was a safe move on your part. Prevented anything from worse happening. By the way, seems we have nearly the same stats. I'm 5'7", 160ish, squat 290x5. Do you lift for a sport or do you just lift AS a sport? Either way, nice numbers. Hopefully I'll tag along with the weight improvement.

 

[dealmaster00]

haha yep our stats are pretty much identical. maybe you're my long-lost brother.

 

[dealmaster00]

6/24/2009

Squat
45x5
135x5
195x5
235x5
235x5

Press
45x5
85x5
100x5
120x5
137x2 (F)

Deadlift
135x5
200x5
240x5
280x5
323x5 (PR by a whole 1 pound)

Situps
30,25,20

Notes
Really wasn't feeling it on the press today. Deadlift wasn't bad at all. Coming back from a thumb injury and was unable to deadlift until a few weeks ago. Hopefully I can get this number up quickly.

Total Time: 1h 10m

 

[dealmaster00]

Friday, 6/26/2009:

Wasn't feeling well (slight fever) so skipped workout.

Monday, 6/29/2009:

Squat
45x5
135x5
155x5
195x5
235x5
270x5
312x5 (PR)

Bench
45x5
100x5
125x5
150x5
170x5
198x4 (F)

Power Clean
45x5
95x5
115x5
140x5
160x3 (F)

Weighted Situps on ball
BW: 20
BW+25: 20
BW+45: 16, 16

Notes
Felt well rested but sadly couldn't translate this to bench and power clean. Form could have been better on squats, I'll probably only bump this up by a little next week. I tried doing situps on the big bouncy ball this time (before I was using a piece of equipment), I'll probably do this from now on as it feels closer to true situp form unless I can get someone to hold my feet down.

Total Time: 1h 20m

 

[dealmaster00]

Wednesday, 7/1/2009

Squat
45x5
135x5
195x5
235x5
235x5

Press
45x5
85x5
100x5
120x5
137x2 (F)

Deadlift
135x5
205x5
245x5
290x5
330x2 (F)

Situps
36, 28, 20

Notes
Legs still sore from squats on Monday, which is a first. Had to go commando today; forgot to wear my new underwear, old underwear is too tight for squatting to proper depth (yes butt has gotten a lot bigger ever since I've been doing squats ). Time to deload on OHP, can't seem to get these measly 3 extra pounds up.

I've found a new way to fail on Deadlift: grip strength. My grip strength sucks, double overhand gives at 240 lbs (I can do it once or twice), apparently alternate grip gives around 330lbs. Might need to throw in some extra grip strength exercises or try hook grip. If anyone has any suggestions those would be appreciated.

I have also finally figured out how to do situps alone in the gym: put a 45lb plate on my feet. Should have thought of this a long time ago. /facepalm

Total Time: 1h 10m

 

[brikis98]

Failing on the deadlift because of grip strength is very common. Just doing a whole lot more deadlift will improve that, but tossing in some accessory grip work can be helpful: check out the exercises on this page, especially farmer's walks and power holds.

As for sit-ups, it's quite possible to do them with your feet unanchored - in fact, you probably use more abs (and less hip flexors) this way. However, another simple option for anchoring your feet is just putting two dumbbells on the ground and tucking your feet under them.

 

[crt1530]

Chalk, timed hangs from a pull-up bar, and holding your final rep of your deadlift work sets at lockout will help you build your grip strength for deadlift.

 

[SociallyChallenged]

Originally posted by: crt1530
Chalk, timed hangs from a pull-up bar, and holding your final rep of your deadlift work sets at lockout will help you build your grip strength for deadlift.

Just try not to push it so far as to drop it and hurt yourself or the plates.

 

[dealmaster00]

Thanks for the replies guys. I'll probably be adding some of these to my workouts.

 

[dealmaster00]

Friday, 7/3/2009

Squat
45x5
135x5
155x5
195x5
235x5
275x5
315x3
235x8

Bench
45x5
95x5
125x5
145x5
170x5
198x2
140x8

Power Clean
45x5
95x5
115x5
135x5
160x2
135x7

Dips
BW+70lbs: 8, 5, 5

Biceps Curls
40lb dumbbells: 2
35lb dumbbells: 8, 6

Triceps Extensions
70lb dumbbell: 8, 5, 5

Notes
Hate working out in the morning. Squats felt strong but a little gassed afterwards, couldnt hit the triples on bench/power clean. Felt OK after that.

Total time: 1h 50m.

 

[MrMatt]

That looks like an exhausting workout man! Nice squat btw!

 

[dealmaster00]

Thanks. Yeah friday's workout is kinda a bitch.

Monday, 7/6/2009:

Squat
45x5
135x5
155x5
195x5
235x5
275x5
300x4

Bench
45x5
100x5
125x5
150x5
170x5
198x2 (F)

Power Clean
45x5
95x5
115x5
135x5
135x5
135x5

Weighted Situps
BW+45: 20,20,20,20

Notes
Spent a lot of time today on form on squat/power clean. Was lucky enough to meet two very knowledgeable people who spent time watching my lifts and giving me some tips. Most things were good, need more hip drive on power clean. On a side note, not sure why my bench has gotten weaker. Bought 1lb chalk on amazon to help with grip strength, too.

Total Time: 1h 50m

 

[SociallyChallenged]

When did you take some time off last? Perhaps you may be a little over-trained?

 

[dealmaster00]

I took a day off a week ago. I don't think I'm overtrained, I'm not sore at all and well rested. If I stall 3 times in a row I'll just deload, which is no biggie.

 

[dealmaster00]

Wednesday, 7/8/2009

Squat
45x5
135x5
195x5
235x5
235x5
235x8

Press
45x5
85x5
100x5
120x5
137x3 (F)

Deadlift
135x5
205x5
245x5
290x5
330x3 (F - grip strength)

Situps - pass weight ball with buddy
a lot

Notes
The guys I talked to on Monday mentioned the gym I go to isn't geared toward heavy lifting/powerlifting, but there was one other experienced heavy lifter who trained there. Lo and behold he was there yesterday (I knew it was him based on the description the other two guys gave me), so I introduced myself and asked him to critique my form on squat/deadlift. I knew this guy was strong, but learned even more after talking to him: 900lb squat in competition, 495lb push press in my current gym, and currently working on 360lb+ steel log clean press (he is 300lbs right now). He's also very talkative, which made my workout drag on a lot longer than normal.

Some things to consider on squat:
-Slower, more controlled descent/bounce out of hole.
-Push abs against stomach to keep hip flexors tight.
-Possible slight lean forward that should be fixed.

Deadlift:
-Showed me a more efficient starting position
-Need to engage hip flexors more after bar rises above knee
-Wasn't doing full ROM: hips should be all the way forward at top, shoulders shrugged back.

Got one extra rep on press/deadlift compared to last week. Hopefully the chalk I ordered will come soon to help out with deadlift.

Total Time: 2h

 

[conorvansmack]

Originally posted by: dealmaster00
Total Time: 2h

I have a hard time explaining to my wife that 3 or 4 exercises can take up to two hours when warm up before and stretching after are included.

 

[dealmaster00]

Originally posted by: conorvansmack

Originally posted by: dealmaster00
Total Time: 2h

I have a hard time explaining to my wife that 3 or 4 exercises can take up to two hours when warm up before and stretching after are included.

Haha true, well this workout usually takes me ~1h 10m but I was getting feedback. Plus this guy just liked to talk. It was worth it though.