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nockits
03-25-2009, 10:32 AM
Hey guys, I finally decided to start posting a workout log so you can critique, comment, and check out my progress.

I just started Starting Strength this past Sunday (March 22nd). And boy is it ever fun!

I'm 5'10", and approx. 205lbs, give or take a few. I don't know my exact bf%, but if I was to guess, I'd say it's close to 20%.

My squats and bench (with dumbbells) are approx. the same, so I'm hoping SS will change that. I had a knee injury when I while playing hockey, this had quite the affect on me. On top of that, I popped a tendon in my ankle about a year ago. This prevented me from going to the gym for about 6 months. My squat numbers are really low, and I really need to bring it back up.

Here's my numbers so far:

March 22nd

Squats
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x135lbs
Working Set:
3x5x160lbs

Bench (w/dumbbells)
Warm up:
2x5 w/25s
1x5 w/35s
1x3 w/45s
1x2 w/60s
Working Set:
3x5 w/80s

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x3x315lbs I blotched this one up, I know it's supposed to be 1x5, but I was just spent, I'll try it again this week.

nockits
03-25-2009, 10:36 AM
March 24th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x135lbs
Working Set:
3x5x160lbs

Push Press
Warm-up:
2x5x45lbs
1x5x65lbs
1x3x85lbs
1x2x95lbs
Working Set:
3x5x115lbs

Power Clean
This was my first time ever doing power cleans, which exhausted me. I was playing around with the numbers to see where I am. In the end, I couldn't complete all the sets as required, but I'll probably be able to tackle them all next time around. This is my new favorite exercise.
Warm up:
2x5x45lbs
1x5x65lbs
1x3x95lbs
Working Set:
2x5x115lbs

nockits
03-26-2009, 05:01 PM
March 26th

Squats
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x135lbs
Working Set:
3x5x165lbs Goin' up already, this is what I like to see!

Bench (w/dumbbells)
Warm up:
2x5 w/25s
1x5 w/35s
1x3 w/50s
1x2 w/60s
Working Set:
3x5 w/80s Felt like I could use 85s, I'll definitely try it out next time.

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x5x315lbs I did it! I was so focused and determined, I attacked this set like a savage beast... or something like that...

Starting Strength seems to be working well for me, can't wait to see how I do in the long run!

nockits
03-29-2009, 04:05 PM
March 29th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x135lbs
Working Set:
3x5x165lbs

Push Press
Warm-up:
2x5x45lbs
1x5x65lbs
1x3x85lbs
1x2x95lbs
Working Set:
3x5x120lbs

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x75lbs
1x2x95lbs
Working Set:
3x5x115lbs

ZenMonkey
03-29-2009, 04:50 PM
Looking strong man. I think SS was a good idea, youll get some great gains. Ive got some videos on power clean form if you are interested.

nockits
04-01-2009, 09:01 AM
March 31st

Squats
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x135lbs
Working Set:
3x5x165lbs

Bench (w/dumbbells)
Warm up:
2x5 w/25s
1x5 w/35s
1x3 w/45s
1x2 w/60s
Working Set:
3x5 w/85s

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x5x315lbs

nockits
04-02-2009, 08:23 PM
April 2nd

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x135lbs
Working Set:
3x5x165lbs

Push Press
Warm-up:
2x5x45lbs
1x5x65lbs
1x3x85lbs
1x2x95lbs
Working Set:
3x5x120lbs

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x75lbs
1x2x95lbs
Working Set:
3x5x105lbs A fellow powerlifter that I made friends with at the gym pointed out that I wasn't racking the bar correctly with my power cleans. After he showed me how to do it, I had to decrease the weight a bit. It probably shouldn't take too long to bring back up though.

nockits
04-05-2009, 09:00 PM
April 5th

Squats
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x135lbs
Working Set:
3x5x170lbs

Bench (w/dumbbells)
Warm up:
2x5 w/25s
1x5 w/35s
1x3 w/45s
1x2 w/60s
Working Set:
3x5 w/85s

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x3x315lbs I had a mental block today. Don't know what happened, I let it get to my head, and failed at 3 reps.

mcdonough9395
04-06-2009, 10:35 AM
Hey man nice work so far. Ive been browsing the journals looking for someone on the same level as me its nice to find someone in a comparable situation to follow. All my lifts are pretty much right there with yours. I know what you mean about having to get those squat numbers up i feel the same. Im also gunna be doing starting strength and starting a bulk once may hits. Looking foward to following your journal and seeing your progress on SS. Happy Lifting!

PHOENIX
04-07-2009, 05:06 PM
quick question, i c u r doing squats 3x a week. do u think you are overtraining? or since it's legs, it can stand the heat.
i might have to give this workout a try.

fatman24
04-07-2009, 05:56 PM
How are you feeling from these workours Nocks, they look pretty good? are you feeling and seeing the effects of them?

nockits
04-08-2009, 08:33 PM
April 7th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x135lbs
Working Set:
3x5x175lbs Struggled with this a bit, but I managed. I'll stick with this weight for a little while till I'm confident I can add more.

Push Press
Warm-up:
2x5x45lbs
1x5x65lbs
1x3x85lbs
1x2x95lbs
Working Set:
3x5x120lbs

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x75lbs
1x2x95lbs
Working Set:
3x5x115lbs Although my form slipped a couple times, in the end I managed to nail it. It's a real exhausting movement, I think I'll stick with this weight for a bit longer before adding any more.

nockits
04-11-2009, 03:57 PM
April 11th

Squats
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x135lbs
Working Set:
3x5x175lbs

Bench
Warm up:
2x5 45lbs
1x5 95lbs
1x3 115lbs
1x2 135lbs
Working Set:
3x5 175lbs Tried barbell benching today, since I had a spotter, did 5 pounds over my DB weight with no help. Might go back to using a BB completely, it has been a while.

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
2x5x315lbs Today, my buddy said I had "bad form" when doing my first set. I know my form was good, so to prove him wrong, I did a second set with perfect form. So I'm going to finally increase the weight on my deadlift next time, seeing how I managed to pull off 2 sets.

nockits
04-15-2009, 08:01 PM
April 14th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x155lbs
Working Set:
3x5x175lbs

Push Press
Warm-up:
2x5x45lbs
1x5x65lbs
1x3x95lbs
1x2x105lbs
Working Set:
3x5x120lbs

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x95lbs
1x2x105lbs
Working Set:
3x5x120lbs

mcdonough9395
04-16-2009, 03:35 PM
Nice liftin dude. Those power cleans are coming around ull have that 135 by the end of april.

nockits
04-18-2009, 12:08 PM
April 17th

Squats
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x155lbs
Working Set:
3x5x180lbs This was heavier than I thought it would be, but I managed to pull it off without much difficulty.

Bench
Warm up:
2x5 45lbs
1x5 95lbs
1x3 135lbs
1x2 155lbs
Working Set:
3x5 175lbs Stalled halfway on the last rep of the last set, in which my spotter had to assist me. I'm gonna try it again before increasing the weight. I'm glad I switched back to barbell, now I can microload and advance faster than I have been with dumbbells.

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x5x325lbs 10lbs. makes the biggest difference! Struggled with the last rep, but it felt like my form was still good, so I'm not worried, it will be easier next time. The weight difference kind of caught me by surprise.

nockits
04-20-2009, 10:50 PM
April 20th
I had exams these past few weeks, so I couldn't hit the gym at regular intervals. I basically went when I had time, which ended up being about twice a week. Now that I'm done, I'm going to go back to 3 times a week.

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x155lbs
Working Set:
3x5x180lbs I find that I'm struggling a bit with this weight. I think I'm gonna stay at this weight for a bit longer before attempting more.

Push Press
Warm-up:
2x5x45lbs
1x5x65lbs
1x3x85lbs
1x2x105lbs
Working Set:
3x5x120lbs Another session in the gym at this weight, and I think I'll be able to increase it.

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x95lbs
1x2x105lbs
Working Set:
1x5x120lbs
2x5x125lbs The first set at 120lbs seemed very light today, so I increased the weight. 5lbs took quite the toll on me however; my form slipped twice during the first set, so I ended up doing 7 reps to make up for the two sloppy reps. The final set was performed without a problem. I'm sure if I really pushed hard enough, I could have done even more. Perhaps I will be able to make 135lbs by the end of the month. Even if I don't, it's not a problem, I'm definitely going to meet my goal real soon.

nockits
04-23-2009, 11:09 AM
I've decided that I'm going to take a break from lifting for a little bit, until I get organized, and get back home (I live close to campus atm). Probably gonna take about a week off. I don't think I'll lose too much strength. I'll drop my weights the first day back in the gym, but I should be right back up by the second session.

nockits
04-26-2009, 12:29 PM
Alright, so summer break has finally arrived. My main goals during the school year was just to go heavy and pack on mass. Even though my lifting numbers aren't very high, I have a lot of fat that I need to burn off. I'm going to start cardio and flexibility training, as well as get back into boxing. I know this is going to really affect my strength goals, but I think I'll be able to survive. I'm not so worried if I can't increase my strength at the rate I am now while on Starting Strength, but if I can at least maintain my strength, I'll be happy.
My plan now is to hit the gym Sun/Tues/Thurs, Mon/Wed/Fri for cardio/boxing training, and leave Saturday for a full day of rest.
I'll see how this goes, if I start to do really poorly in the gym, then I'll change things up and probably make the cardio less intense.

mcdonough9395
04-26-2009, 05:21 PM
Oh man your givin up on it already haha. You were really startin to make some good progress there man. Just as im about to start my bulk you cross over to the dark side haha. And Just my input but i think ull have a much easier time cuttin down with the more mass you put on.

nockits
04-28-2009, 08:07 PM
April 28th

Just got a membership at GoodLife Fitness, the local gym. I'm pleased with my progress! In the week and half that I stopped lifting, I lost no strength whatsoever. I can't wait till Thurs. so I can see where I stand with my squats and cleans.

Squats
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x155lbs
Working Set:
1x5x175lbs
2x5x185lbs I thought that after coming back I would start with lower weights to account for any strength loss. However 175lbs was too light, so I was able to bump it back to 185lbs, right where I left off almost two weeks ago.

Bench
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x155lbs
Working Set:
3x5x175lbs Had my dad spot me. The bars at this gym were a bit different from the ones I used on campus. The ring placements were a bit different, so I played around with my warm up sets to find a suitable reference point for my fingers.

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x4x325lbs Failed at the last rep, I couldn't get it more than an inch off the ground. This could have been because of an unintentionally shorter rest period between my warm-up and working sets. I'll give it an extra minute next time.

Brian999
04-29-2009, 07:34 PM
I have a question for you man. Im doing SS also but for the power cleans Im doing 5x3 not 3x5 like you. I do 3x5 on everything else. In my book it says I should do 5x3 for the power cleans. Thats what I've been doing and Im beat after all those sets. Just letting you know, incase you read it wrong or something, I checked my book right now to make sure.. Also thanks for the tips on cleaning on the other thread I finally got it down! :)

nockits
04-30-2009, 08:13 PM
April 30th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x175lbs
Working Set:
3x5x185lbs This weight is a bit of a challenge for me. I'm not failing, or getting stuck, I just have to push really hard. A couple more times and I think I'll be able to increase the weight again.

Push Press
Warm-up:
2x5x45lbs
1x5x65lbs
1x3x85lbs
1x2x105lbs
Working Set:
3x5x120lbs This felt light, even after the break. Next session, I'm increasing it.

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x95lbs
1x2x105lbs
Working Set:
3x5x125lbs Already started feeling light, I'm going to increase this also. I believe that since my squats are doing so well, my cleans are feeling the positive effects, it definitely affects the push from the squatting position to the jump.

J.C.
05-01-2009, 04:35 PM
Hey, you have a journal!

Just droppin by to say hi really. I've been a lot more active in the WBB "community" recently and wanted to wish you good luck. Don't get too worried about doing other stuff along with weights, you should still get stronger, and even if you take a break, the conditioning will be really useful should you concentrate solely on lifting again.

Why do you think your squat is a little low? There's a big difference between your deadlift and your squat. Form maybe? Tried a wider stance? The deadlift is fairly respectable so I'd expect your squat to be comfortably over 225 by now.

nockits
05-03-2009, 07:12 PM
May 3rd

Today felt really good. I think I'll be able to increase the weight a tad on my next "workout A".

Squats
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x155lbs
Working Set:
3x5x185lbs

Bench
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x155lbs
Working Set:
3x5x175lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x5x325lbs

mcdonough9395
05-04-2009, 07:56 PM
Good to see you didnt loose a step in the short lay off. And i like the added bench goal ull have those shattered before you know it. Oh and i started my journal the other day heres the link if you wanna check it man...

http://www.wannabebig.com/forums/showthread.php?t=124253

nockits
05-05-2009, 05:10 PM
May 5th

Today was a good day. My squats are getting a bit easier, so I'm going to attempt a 5lb increase on Thursday. I increased weights in my push press and power cleans. My shoulders were burning a bit from the weight increase, but I think if I pushed a bit harder, I could do even more weight. So that's what I'm going to do, next session, the weights go up another 5lbs.

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x175lbs
Working Set:
3x5x185lbs

Push Press
Warm-up:
2x5x45lbs
1x5x65lbs
1x3x85lbs
1x2x115lbs
Working Set:
3x5x125lbs

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x95lbs
1x2x115lbs
Working Set:
3x5x130lbs

nockits
05-08-2009, 10:34 AM
May 7th

Squats
Warm up:
2x5x45lbs
1x5x115lbs
1x3x135lbs
1x2x175lbs
Working Set:
3x5x190lbs

Bench
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x165lbs
Working Set:
3x5x180lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x295lbs
Working Set:
1x5x330lbs

Increasing the weight on all 3 lifts on the same day was a biatch. Even though they were small increments of 5lbs, it made the biggest difference. I managed to do squats without too much difficulty, but was spent. Bench just killed my arms, and I failed on the last rep of the last set. The deadlift was the worst by far. I think because the other two lifts kicked the **** outta me, I had lots of difficulty lifting it. I think I spent more energy holding onto the bar (on the last rep) than I did getting it up, I was just stalling mid-lift!

mcdonough9395
05-09-2009, 10:01 PM
Those Squats are moving up nicely. And damn those Deads are looking good man. 330 for 5 is solid ... thats where i got some catching up to do haha.

nockits
05-10-2009, 08:39 PM
May 10th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x175lbs
Working Set:
3x5x190lbs

Push Press
Warm-up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x120lbs
Working Set:
3x5x130lbs

Power Clean
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x125lbs
Working Set:
3x5x135lbs

Pull-ups
3x2xBW

Today was a definitely good for me. My squats were a lot easier than on Thurs.
The push press is coming along nicely, I actually think I could have added another 5lbs. to match my power cleans, which I will do next session.
As for the power cleans, I've reached my goal of 135lbs about 5 days early! It was definitely a bit harder to do with the increase in weight, but I pulled it off without any problems.
I started to do a modified version of SS I found somewhere, where pull-ups were added to workout B, and dips were added to workout A. It's sad that I could only do 2 proper pull-ups at the end of my work out, but practice makes perfect!

nockits
05-12-2009, 06:39 PM
May 12th

Squats
Warm up:
2x5x45lbs
1x5x115lbs
1x3x135lbs
1x2x175lbs
Working Set:
3x5x190lbs

Bench
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x165lbs
Working Set:
3x5x180lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x295lbs
Working Set:
1x5x330lbs

Dips
1x10xBW
2x5xBW

I was very excited after my deadlifts, they started feeling light already, so I will be adding another 5lbs to it next session.
My bench is coming along nicely, one more sessions and I'll increase it.
Today, for some odd reason, just as I was about to squat, my left quad became extremely sore, I couldn't even step on it and some angles. After more stretching and warm-ups sets, I was confident I could squat, which I did. Maybe another session or two before I increase it again.
I also added dips (the one using the dip station with the horizontal handles, not on the ground using a bench). Like chin-ups, I'm going to wait till I can do 3x10xBW before adding weight.

LuNa
05-13-2009, 12:31 AM
Looking very good man! After you told me to look into Starting Strength a couple of weeks ago i have already added a bunch of weight to the exercises. Not as impressive as your numbers still though, but on my way. Thanks for that.
Was just wondering one thing. Today i did a deadlift where i raised the bar about 3-4 cm, using some rubber mats before doing the lift. This made it easier for me to keep my back straight and tight, however i was wondering if this makes it less intense? Do you always do it from the ground or do you raise it a bit as well?

LuNa
05-13-2009, 04:14 PM
Hey dude!

Could not send a pm due to post count so here it is :p.

I havent been lifting long. I did in total around 6 months of not knowing what to do, spread over 2-3 years. Until i moved to Australia and got really into it. Now i have been lifting for around 2 months seriously, with 4 weeks into starting strength.
I always did it from the ground and i was looking at some deadlifting movies and it looks like i was doing it alright from the floor up. Will have to see what works best. Thanks for the quick reply and i will keep an eye on your log to see if i can keep up with you :p.

Now, to work on that postcount :)

nockits
05-14-2009, 05:00 PM
May 14th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x175lbs
Working Set:
3x5x190lbs

Push Press
Warm-up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x120lbs
Working Set:
3x5x135lbs

Power Clean
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x125lbs
Working Set:
1x5x135lbs
2x5x140lbs

Pull-ups
1x3xBW
2x2xBW

Squats are still heavy for me, but it is geting easier, so I will try to increase the weight by 5lbs next session.
The push press felt really good.
The power cleans seemed really light so I increased it by 5lbs. Holy **** man, I gotta tell ya, 5lbs makes the biggest difference!
I was rather happy with my performance today, I even managed to bust out 1 more pull-up than last time. Progress is being made...

LuNa
05-15-2009, 12:26 AM
Looking really good. The idea of your squat weight alone makes me ashamed of myself :p. Keep going!
Btw, how did you learn power cleans? I am a bit afraid of doing them because they seem to be really complicated.

nockits
05-19-2009, 05:37 PM
May 19th

Squats
Warm up:
2x5x45lbs
1x5x115lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x195lbs

Bench
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x165lbs
Working Set:
3x5x180lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x295lbs
Working Set:
1x5x335lbs

Dips
1x10xBW
1x8xBW
1x6xBW

I saw great improvements in all my lifts except for my bench. This could be because I skipped a day (was feeling to tired to lift), and had the extra rest. However I tackled the increase in my squats and deadlifts without a problem. I will keep it at this weight for another session before increasing it.

nockits
05-21-2009, 08:04 PM
May 21st

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x195lbs

Push Press
Warm-up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x120lbs
Working Set:
3x5x135lbs

Power Clean
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x125lbs
Working Set:
2x5x140lbs
1x4x140lbs

Pull-ups
1x3xBW
2x2xBW

I don't know what was going on today, but my power cleans were a mess! Squats were ok, I might up it a bit next time. Push press was no problemo. But for some reason, power cleans kicked my ass. By the end of the second set, I could tell my third was going to be difficult, but me being stubborn, I didn't drop the weight. My form was so bad, I'm sure you would all be ashamed of me. Not only that, I couldn't complete the last rep. I'm going to have to get my act together. Next time, if it's a problem, I'll drop the weight.

nockits
05-25-2009, 06:10 PM
May 25th

Squats
Warm up:
2x5x45lbs
1x5x115lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x195lbs

Bench
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x165lbs
Working Set:
3x5x185lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x295lbs
Working Set:
1x5x340lbs

Dips
1x10xBW
1x9xBW
1x5xBW

For the past couple weeks I've been able to go to the gym only twice a week, which is why I believe I'm seeing better results, because of more rest! I'm going to try increasing my squats to 200 on Wed. I accidentally put 185 on my bench, but was too lazy to take it off, so I decided to go with it. Surprisingly, I powered through it without too much difficulty. Deadlift was easy too! I could have done more if I reset each time, my grip was slipping badly. I'm going to do it one more time at this weight just to make sure I'm ok before increasing. I was a bit disappointed with dips, thought I would increase more, but I guess it's alright seeing how I increased in other lifts.

T o m m Y
05-25-2009, 06:14 PM
good stuff man!
nail that 200 on wed!

nockits
05-27-2009, 07:50 PM
May 27th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x200lbs

Press
Warm-up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x120lbs
Working Set:
1x3x135lbs
1x5x125lbs
1x5x120lbs

Power Clean
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x125lbs
Working Set:
5x3x140lbs


Pull-ups
2x1xBW
1x1xBW

I was glad that my squats finally broke the 200 mark today. Had no troubles at all, and I'm excited because I'm really close to my goal.
I found out that I was doing the wrong type of press for the past 3 months, so I switched it to strict press, but my weight went down drastically. Hopefully I can bring that up fast.
The power cleans were much better today, as I changed the set/rep scheme as well, which gave me more time to rest.
Unfortunately my pull-ups suffered, which I'm going to blame on my mess of presses.

mcdonough9395
05-27-2009, 09:25 PM
Sick dude! Looking strong! ... 200 on the Squats ... NICE! Having 3x5x200 up there looks awesome ... must have felt great. Yeah ull be reppin out 2 plates in no time. I didnt realize you were actually doing a Push Press instead of a Strict Press this whole time. Yeah its a lot tougher but ull be back at 135 before you know it ... im coming up on it soon myself ... cant wait! Good to see you liked the 5x3 Cleans ... there definitely the way to go.

LuNa
05-27-2009, 11:13 PM
Its looking pretty sweet. Squats are coming along nicely. You are well under way and should meet your goal with time to spare. Press is good, i find them insanely hard to do, so good going. I like this scheme for the cleans as well. Gives you better form, more time to rest and it feels a lot better.

Keep up the hard work!

nockits
05-29-2009, 09:33 PM
thanks guys! i'll definitely keep at it! lately i've been only going twice a week, which i find is giving me more energy when i do get in the gym. hopefully i'll be able to hit the gym 3 times a week more consistently.

nockits
06-04-2009, 07:12 AM
June 3rd

Squats
Warm up:
2x5x45lbs
1x5x115lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x205lbs

Bench
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x165lbs
Working Set:
2x5x185lbs
1x4x185lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x295lbs
Working Set:
1x4x345lbs

Dips
1x10xBW
1x8xBW
1x7xBW

So I took a week off, and hit the gym. I started working on serious stretching and flexibility training, which helped my quite a bit with my squats! I definitely felt the difference, went deeper and heavier! I'm very close to me goal when I started less than a year ago.
I thought I could come back without any strength loss. I did fail on my 4th rep of the last set for benching, but that's alright, I'll get it next time.
I did mention that I was going to keep the same weight for deadlifts, but without paying attention, added 5 more lbs. I almost did all 5 reps! I think I'll be able to nail it next time for sure!
Dips are feeling better, hopefully my pull-ups will increase like my dips are.

mcdonough9395
06-04-2009, 12:28 PM
Nice work dude. Yeah missing the 2 reps isent a big deal especially after a week off. What kind of stretching and flexibility training are you doing? Im always struggling with my flexibility. I started foam rolling a few weeks back and noticed right away that its definitely helped my Squat.

nockits
06-05-2009, 09:19 PM
June 5th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x205lbs

Press
Warm-up:
2x5x45lbs
1x5x75lbs
1x3x95lbs
1x2x115lbs
Working Set:
2x5x125
1x5x120

Power Clean
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x125lbs
Working Set:
5x3x140lbs


Pull-ups
1x4xBW
2x2xBW

Squats were a lot more difficult today, I wasn't really in the zone today when lifting. If I could get myself to focus, I could have done much better.
Press was alright. I was hoping I could do 125lbs across all 3 sets, but I'm almost there.
Power Cleans felt good today, I was getting tired on the last 2 sets though, my form was slipping just a bit.
I was really pleased that I was able to double my numbers for pull-ups. Can't wait till I can do more!

ZenMonkey
06-06-2009, 12:48 PM
Keep up the effort man! It'll pay off!

nockits
06-09-2009, 07:07 AM
June 8th

Squats
Warm up:
2x5x45lbs
1x5x115lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x210lbs

Bench
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x165lbs
Working Set:
3x5x185lbs


Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x295lbs
Working Set:
1x4x345lbs

Dips
2x10xBW
1x6xBW

After taking the weekend off, I came back and hit those squats harder! Although the bar felt heavy across my back, I was able to go deeper without a problem. I think my stretching and flexibility training is paying off already! I'm gettin' real close to my goal!
I was able to complete all 3 sets of benching unassisted, which obliterated my tris. Since my arms were toast, I think this affected my deadlifts, as I was not able to complete that final rep, again...
Dips were really good! I got 2 sets of 10 complete (although I was struggling) and started working away on that last set. Soon I'll be able to add weight to my dips!

nockits
06-11-2009, 10:07 AM
June 10th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x210lbs

Press
Warm-up:
2x5x45lbs
1x5x75lbs
1x3x95lbs
1x2x115lbs
Working Set:
3x5x125

Power Clean
Warm up:
2x5x45lbs
1x5x95lbs
1x3x115lbs
1x2x125lbs
Working Set:
5x3x140lbs


Pull-ups
1x4xBW
2x2xBW

Squats were good today, but not easy enough to increase weights next time. I feel like the reason I was able to increase weights so fast was because I was going to the gym 2 times a week lately. I'm trying to get back in 3 times. I'm aiming to increase my squats by Monday next week.
OH Press was great! I had to use a bit of momentum from my legs to push out the very last rep, but it was a vast improvement from last time!
I've been experiencing sharp pains in my elbow when I do power cleans, so I'm going to see if I can get an elbow wrap for next time.
Hopefully I'll be able to bang out more pull-ups next time around.

nockits
06-13-2009, 05:39 PM
June 11th

Squats
Warm up:
2x5x45lbs
1x5x115lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x210lbs

Bench
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x165lbs
Working Set:
2x5x185lbs

Squats were feeling good enough to increase on my next session.
However, when I was benching, pain shot up through my left elbow (I created a thread about this once). I immediately stopped my workout and left for home. I know it's the tendon, so I'm taking a week off (and possibly longer). In the meanwhile I'm still gonna hit the gym and squat, and do some ab work and cardio.

LuNa
06-15-2009, 01:32 AM
Sorry to hear about your elbow. Good idea indeed to give it some rest whilst doing some squatting. Hope you will be back at full strength soon!

Ikcelaks
06-15-2009, 12:41 PM
Squats were good today, but not easy enough to increase weights next time. I feel like the reason I was able to increase weights so fast was because I was going to the gym 2 times a week lately. I'm trying to get back in 3 times. I'm aiming to increase my squats by Monday next week.

It's not supposed to be easy. Why are you so conservative with your weight increases? The Starting Strength program is built on the principle of linear progressive resistance, which means adding weight every workout unless you missed reps the previous time. For novices like you and me, it works almost like magic. When you well and truly platteau (which could easily be more than a month and 50 pounds from now), you'll have totally rediscovered how much effort you can put into a lift. It's an amazing experience.

Congratulations on the success you've had so far, and good luck blasting past all your goals.

mcdonough9395
06-16-2009, 06:00 PM
Yeah sorry to hear about the set back man. Definitely keep smashing those Squats in the mean time and come back strong.

nockits
06-18-2009, 07:22 AM
June 17th

Squats
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
2x5x225lbs

Went into the gym just for the sake of doing SOMETHING rather than sit around. Instead of putting on 215, I skipped right up to 225, and managed to bust off two sets with great form! I didn't do the last set because I didn't think I would be able to do it without messing up my form (or GMing out of the hole at least). But I was pretty happy to be doing 2 sets, considering that I went in thinking I couldn't complete even one set.
I'm very close to my goal of 3 sets! Next week I'll nail it for sure!

mcdonough9395
06-18-2009, 04:08 PM
Wow dude just ... wow! Are you kidding me? What made you do that? Jumping up 15 lbs is awesome. Musta felt great finally getting those 2 plates up there. Thats a strong Squat man ... nice work!

On a side note though ... What do you do to keep yourself from GMing outta the hole? Im finding thats turning into my problem. Is there any kind of cue or anything you keep in mind to try to prevent it?

LuNa
06-19-2009, 09:16 PM
Congratulations mate! I am sure you will nail that next week and then the fun of a new goal will start. Doing an awesome job.

nockits
06-22-2009, 08:21 AM
June 18th

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x295lbs
Working Set:
1x3x345lbs

Went to the gym the day after, and did some deadlifts. After not deadlifting for almost 2 weeks, I only managed 3 reps, so next time I'll knock it back down to 340. I also did 4 pullups when my elbow started acting up again.
I plan on going to the gym in the next couple days, and resume my SS workout, but with VERY LIGHT weights, just so I don't strain my elbow too much. I might also wrap it with a tensor bandage.

nockits
06-23-2009, 05:55 PM
June 23rd

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x225lbs

Bench Press
Warm-up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
Working Set:
1x5x155lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x295lbs
Working Set:
1x5x315lbs

Dips
1x6xBW


WHO JUST ACHIEVED THEIR LONG-TERM GOALS??? I DID MOTHAF***KA!!!
Hit the 3 sets of 225 with ease! I might even be able to add another 5 next time!
Due to my elbow injury, I decided to deload on all my lifts (except squats), and work at a comfortable rate until I heal completely. Hence the reason my dips, deadlift, and bench numbers are lower.
I'll set new goals, and hopefully by deloading I can break through some barriers, and heal my elbow quickly.

AJ_H
06-25-2009, 04:15 PM
hey nice stuff. Though I'd repay the favour for posting in my journal :)

nockits
06-26-2009, 07:54 PM
June 26th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
1x3x225lbs

Press
Warm-up:
2x5x45lbs
1x5x95lbs
Working Set:
1x3x115lbs

Pull-ups
1x3xBW

These past couple days, I've been doing really intense ballroom practices that have a different effect on my body than weightlifting does. When I went under that squat bar today, I couldn't even complete a set without GMing and messing up form!
I did want to do SOMETHING however, so I did some light presses at a comfortable level, and skipped cleans altogether.
Didn't want to ignore my back, so I did pull-ups, but only managed 3... at this point, I was feeling very disappointed, and didn't do anymore.
While doing some ab work, my dad (while trying to assist me in one of the exercises) ended up making me twist my elbow, which brings me back to square one. After almost two weeks of no major complaints, I injure it! Great!
Recovering will take a VERY long time... :(

nockits
07-03-2009, 07:24 AM
June 30th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x225lbs

Bench Press
Warm-up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
Working Set:
1x5x165lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x5x335lbs

Dips
1x10xBW

Did better with squats this time around, however I did catch myself GMing a couple times during the third set.
Bench was okay, I only did one working set.
And I was struggling with deadlift a bit on that last rep, but I did jump 20lbs since last time.
And I did complete a set of 10 dips comfortably. Didn't push myself for more because I didn't want to strain my elbow again.

nockits
07-04-2009, 06:33 AM
July 3rd

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x225lbs

Press
Warm-up:
2x5x45lbs
1x5x65lbs
1x3x85lbs
1x2x95lbs
Working Set:
1x5x115lbs

Pull-ups
1x4xBW
1x3xBW

Squats are still giving me a hard time. I think jumping up the way I did from 210 to 225 stalled my linear progress a bit.
While doing Presses and Pull-ups, I was able to do a bit more, but I definitely felt it in my shoulders. I think they're the weaker, if not weakest, part of my body. I guess in time this will get better.
I didn't try power cleans again, but next workout B, I definitely will at a light weight.
I also started doing 30 minutes cardio with a garbage bag on every day to help with some fat reduction. My diet isn't really helping as much as it used to, and I don't want to reduce it anymore or I think I'll start seeing significant strength loss.

nockits
07-07-2009, 08:32 PM
July 7th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x225lbs

Bench Press
Warm-up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
Working Set:
1x5x175lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x5x335lbs

Dips
2x10xBW

The first set of squats felt really light. Then the next two became a real trouble. This could be due to the somewhat intense cardio I started doing. But I'm in no hurry to get those numbers up.
The rest of my lifts increased a bit, and I can safely say that in the next week or two, I'll be right back up to my original numbers. My elbow isn't bothering me much anymore!

Brian999
07-07-2009, 09:16 PM
gettin strong my friend! Nice Job!

LuNa
07-08-2009, 02:15 AM
Really happy to hear about your elbow. It was a great idea to give it some rest and then start working it again, but with light weight. Still doing really well on the squats! Great work!

nockits
07-14-2009, 05:42 PM
July 14th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x225lbs

OH Press
Warm-up:
2x5x45lbs
1x5x75lbs
1x3x95lbs
1x2x115lbs
Working Set:
3x5x120lbs

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x95lbs
1x2x115lbs
Working Set:
5x3x135lbs


Pull-ups
1x5xBW
1x3xBW
1x2xBW

After a brief, and very disappointing gym session on Saturday, I decided to void that workout and try workout B again. This time with much better results.
It's been 3 weeks since my elbow injury, and I decided that it was healed and tried to go full-strength again. I did lose a little bit of strength, but I was happy that it wasn't anything too drastic.
My squats seem to be stuck at this weight, but hopefully I'll be able to push hard enough to increase it next workout. My OH press and power cleans dropped by 5lbs, but I think with this time off, I can blow past them. I have about 6 weeks left of my summer vacation. I really want to make some good gains, and so far, haven't made much.
But I guess I got all my life to do that... better than having a messed up elbow!

nockits
07-17-2009, 11:01 AM
July 17th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x225lbs

Bench Press
Warm-up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x155lbs
Working Set:
3x5x175lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x5x340lbs

Dips
2x10xBW
1x1xBW

Today was my first "workout A" that I struggled with. Again, after 3 weeks of light work, I pushed as hard as I can. I'm really worried that my squats are not going anywhere. Could it be that I'm going 2 times a week with SS?
My deadlifts were great, and there was even a tad... just a tad... light. I'll be able to blow past this next time.

kjd2121
07-17-2009, 02:39 PM
Hey bro,

I am at the same weight doing squats - 225. I think you may be hurting yourself by not going 3 times per week. I am 47 years old, and I think I get plenty of recovery time with one day. Not to say that on my recovery day I'm not in pain(soreness, stiffness). Today I am going for 230 3x5 so we'll see. I have noticed that when I eat alot and take my protein I can easily go up 5-10 lbs a week with squats. If I don't eat like I should I struggle with my last weight.

I also started doing weighted back hyper extensions. This has really help my lower back strength and keeps the Good Mornings at bay. Sometime if I need to Good Morning I don't panic because I know my lower back is strong and I can get upright.

Rippetoe designed the routine to do squats 3 times a week since the volume isn't too much that you can't recover from.

Good luck:))

nockits
07-21-2009, 07:04 PM
July 21st

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x205lbs

OH Press
Warm-up:
2x5x45lbs
1x5x75lbs
1x3x95lbs
1x2x115lbs
Working Set:
3x5x125lbs

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x95lbs
1x2x115lbs
Working Set:
5x3x140lbs


Pull-ups
1x5xBW
1x3xBW
1x2xBW

Today was pretty good for me. I definitely needed the deload on my squats. Even at 205lbs I had to push a little. This allowed me to increase my other lifts though. The press was good, but I'll keep it at that weight for one more session before I feel confident enough to increase it again. The power cleans were fabulous however. I could definitely add more!

brihead301
07-22-2009, 09:32 AM
I'm the same way as you with squats. It's like once you hit that certain point, even 5 more lbs. seems like such a b**** to add on. I'm rootin for ya to get past that 3x5x225 point though!

nockits
07-24-2009, 07:28 AM
July 23rd

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x210lbs

Bench Press
Warm-up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x155lbs
Working Set:
3x5x180lbs

Deadlift
Warm up:
2x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
Working Set:
1x4x345lbs

Dips
2x10xBW
1x5xBW

Even at a lower weight, the squats were still heavy! I expected it to be quite a bit lighter! Bench was good, it's going up slowly. I almost completed the whole set of deads, but couldn't lock out on the last rep, so I didn't count it. If I could have held on a bit longer, I think I would have, but my grip started slipping a bit which threw me off completely. I'll get it next time!

mcdonough9395
07-24-2009, 03:40 PM
Looks like your back man. Good to see. Ahh you finally gave in to the Squat deload haha. My Squat has been feeling much strong since i deloaded hoping i can bust through that 205 and get to your 225 level. You think jumping right up to 225 hurt you at all?

LuNa
07-24-2009, 05:19 PM
Deloading your squats was a good idea. I did it before as well to work on form and the lighter weight still seemed heavy as ****. However, now that i am back at 225, it seems to be allright. I think we are at the point that it is gonna feel heavy, just because it is heavy.:)

Keep up the work!

nockits
07-27-2009, 06:02 AM
July 26th

Squat
Warm up:
2x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
Working Set:
3x5x210lbs

OH Press
Warm-up:
2x5x45lbs
1x5x75lbs
1x3x95lbs
1x2x115lbs
Working Set:
3x5x125lbs

Power Clean
Warm up:
2x5x45lbs
1x5x65lbs
1x3x95lbs
1x2x115lbs
Working Set:
1x3x145lbs


Pull-ups
1x5xBW
1x3xBW
1x2xBW

Squats were good. They were challenging, but widening my stance by a couple inches took care of that. OH Press was definitely harder today, and I failed on my last rep, so I had to use some leg drive to get it up. I increased the weight on my power cleans (because last time it was pretty easy). This time it was TOO much! The first set was rough, and I didn't even count the second set because my form was just horrible! I stopped it there, and I'll lower the weight and try again one more time just to see where I'm at. I think my progress with SS is coming to an end soon. :(

brihead301
07-27-2009, 07:20 AM
Ya, it seems as if you are getting to the point where you are going to either have to put on some extra weight, or change up your programming in order to continue to get stronger. I'd say a few more deloads may help a bit, but at your current weight, this progression does seem like it's coming to it's end. Keep it up though, strength gains come very slowly.

Songsangnim
07-28-2009, 06:11 PM
I just thought I'd post in here, due to the remarks in a related thread.


If any exercise hurts your elbow, regardless of whether it is a good exercise or Rippetoe recommends it...take it out and keep it out. You mentioned that you first felt this with power cleans...if it's not a form issue, seriously consider removing power cleans.

LuNa
07-28-2009, 10:53 PM
I read somewhere that you were trying to loose a bit of fat Nockits. Does that mean that you are in a caloric deficit? If so, this could be the reason for your strength gains to stop. At the moment i am depending on my newbie gains for some more strength while in a caloric deficit but i think that will run out in a couple of weeks. Maybe a good idea to either focus on loosing fat, keeping strength almost the same, or gaining some weight and increasing strength. Keep up the good work though!

nockits
08-01-2009, 11:07 AM
June 30th

I switched up my routine. I think SS was pretty much done for me, working on it for almost 6 months now. My new routine that I made is extremely similar, but allows me to focus on the more important lifts, and movements that I feel I need to work on. It goes as follows, very similar to SS:

Workout A
Squats 3x5
Deadlifts 1x5
Pull-ups

Workout B
Bench 3x5
Push Press 3x5
Dips

Simple, yet hits all the muscle groups. Keep in mind that I'm doing this to keep fit rather than compete, so I'm not too critical about the routine.

For today, my numbers were:

Squats
1x5x45lbs
1x5x95lbs
1x3x135lbs
1x2x185lbs
3x5x215lbs

Deadlift
1x5x135lbs
1x5x185lbs
1x3x225lbs
1x2x275lbs
1x5x345lbs

Pull-ups
1x6xBW
2x3xBW

nockits
08-05-2009, 08:53 PM
Aug. 5th
It's been a few days since I've worked out. I couldn't make time over the weekend, but I still remained active! Went paintballing a couple times which is quite taxing to the body!

Bench
1x5x45
1x5x95
1x3x135
1x2x155
3x5x185

Push Press
1x5x45
1x5x65
1x3x95
1x2x115
3x5x135

Dips
1x10xBW
1x7xBW
1x3xBW

Had some difficulty with bench, but I managed to push through! Push press was good, but I failed on the very last rep because some deuche bag distracted me by almost walking into the barbell!!! I wish I could have dropped it on his head!
Dips were good, but I think all the pushing made me fail early.

My plan is to decrease the weight by 5lbs next time, then work back up and past the current weight, and repeat. I think there's a term for it, either it's ramping, or cycling, something like that. I'll do that and see how this helps!

kjd2121
08-07-2009, 10:36 AM
Aug. 5th
It's been a few days since I've worked out. I couldn't make time over the weekend, but I still remained active! Went paintballing a couple times which is quite taxing to the body!

Bench
1x5x45
1x5x95
1x3x135
1x2x155
3x5x185

Push Press
1x5x45
1x5x65
1x3x95
1x2x115
3x5x135

Dips
1x10xBW
1x7xBW
1x3xBW

Had some difficulty with bench, but I managed to push through! Push press was good, but I failed on the very last rep because some deuche bag distracted me by almost walking into the barbell!!! I wish I could have dropped it on his head!
Dips were good, but I think all the pushing made me fail early.

My plan is to decrease the weight by 5lbs next time, then work back up and past the current weight, and repeat. I think there's a term for it, either it's ramping, or cycling, something like that. I'll do that and see how this helps!


De-Load??