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co14on
11-23-2009, 09:04 PM
Hey, recently came back to Wannabebig. And recently revamped my knowledge on nutrition and exercise. For the last 2 years I've been lifting and not making considerable gains, probably due to my diet. I'm about 5'10" at 165 lbs. So I decided to go to a basic good routine that's proven and could provide results, given the fact that I'm eating right. This website has been more than useful with its members and articles, tonnes of info! Anyways.. I plan on eating about 4000 cals a day (relatively clean, and yes, I'm counting) And anywhere over 200g of protein. I'm not too afraid of the carbs n' fat.

Anyways.. here's the first day =)

Squat 3x5 @ 160
Bench press 3x5 @ 155
Dead lift 1x5 @ 175

co14on
11-25-2009, 02:38 PM
Squat 3x5 @ 170
Standing barbell press 3x5 @ 65
Power cleans 5x3 @ 95
Pull ups : 15, 13, 10

** on day 1 I did 3 sets of 15 dips

co14on
11-27-2009, 12:55 PM
Squat 3x5 @ 180
Bench press 3x5 @ 160
Dead lifts 3x5 @ 185
Dips 3x 15 @ BW

End of week 1. But I still have to eat... Protein powder is expensive.. I think next week I might up my bench more because I started too low on it. By far the hardest thing about training is the eating and hydration.. I really have to stay on top of it. It's weird being full all the time. And for SS is a parallel squat okay? Or should I go deeper than parallel? Despite the squat weight being lower than normal this week, because of the start of my routine.. by Friday I can feel it pretty well.. And the weights only going to get higher. Which means more sleep.. and food.. And perhaps a better pair of shoes to stand around all day at work with.

skinny99
11-27-2009, 01:24 PM
Generally you want to get as low as you can on squats without losing your form. I try and get just below parallel!

co14on
12-01-2009, 12:58 AM
Squat 3x5 @ 190
Barbell press 3x5 @ 75
Power Cleans 5x3 @ 100
Pull ups : 16, 11, 12 ( grip problems, too humid )

co14on
12-03-2009, 12:38 AM
squats 3x5 @ 195
Bench Press 3x5 @ 165
Dead lifts 1x5 @ 195

Dips : 10, 10, 10 nice slow reps @ BW

Drank a gallon of milk today. It's amazing how many people are taken back by my recent diet. Their instant reaction is its unhealthy. Oh well, take it in stride, meet the protein requirements and get more cals! Lots of water! It's getting easier to eat. MMm..

co14on
12-06-2009, 12:57 AM
For Friday:
squats 3x5 @ 200
Press 3x5 @ 80
Power Clean 5x3 @ 105

End of week 2. Noticeably more fat. I've gained probably 5+ pounds, it's hard to tell.. I'm always full. I should scale up in the mornings and see. Started GOMAD on wednesday of this week.

co14on
12-08-2009, 03:10 PM
Monday

Squats 3x5 @ 205
Bench 3x5 @ 170
Dead lift @ 1x5 @205
Dips: 15,15,15

Feeling comfortable under the weight. I've been on StartingStrength.com a lot.. looking at ripptoe's Q&A. Informational gold mine.

co14on
12-10-2009, 12:01 AM
Wednesday

Squats 3x5 @ 210
Press 3x5 @ 85
Power Clean 5x3 @ 110
Pull ups : 15, 12, 12

Squat form is getting better and better. Although, my legs are sore!

co14on
12-12-2009, 12:46 AM
Friday

Squat 3x5 @ 215
Bench 3x5 @ 175
Deadlift 3x5 @ 215

Feels good, milk is getting way easier to drink..

co14on
12-14-2009, 02:17 PM
Monday

Squat 3x5 @ 220
OH Press 3x5 @ 90
Power Clean 5x3 @ 115

Off Road
12-14-2009, 04:07 PM
Nice progress :thumbup:

co14on
12-17-2009, 12:03 AM
Squat 3x5 @ 225!
Bench 3x5 @ 180
Deadlift 3x5 @ 225

Thanks, Off Road. And yeah. It's weird. Every workout feels heavy, now. It's exciting. And I really need to get pumped up to do a set of squats. I just wonder if I'll be able to pump out 245 on Christmas day!

Off Road
12-17-2009, 12:09 AM
I just wonder if I'll be able to pump out 245 on Christmas day!Give yourself a Christmas present :)

co14on
12-22-2009, 11:03 AM
Friday :

squat 3x5 @ 230
OH press 3x5 @ 95
Power Cleans 5x3 @ 120

co14on
12-22-2009, 11:04 AM
Monday:
Squat 3x5 @ 235
Bench 3x5 @ 185
Deadlift 3x5 @ 235

co14on
12-24-2009, 12:23 AM
Wednesday:
Squat 3x5 @ 240
OH Press 3x5 @ 100
Power Clean 5x3 @ 130

Off Road
12-24-2009, 07:53 AM
Christmas day...245???

Nicky
12-24-2009, 07:59 AM
Christmas day...245???

I think he will get it!

co14on
12-26-2009, 12:51 AM
Friday

Squat 3x5 @ 245
Bench 3x5 @ 190
Deadlift 3x5 @ 245

Merry Christmas, you guys. Thanks, Off Road and Nicky, for checking in! I should also add that I got a new scale.. and my old one was probably five pounds light. I weigh 190 lbs now, coming from 170. So this marks the end of week 5.

Off Road
12-26-2009, 07:26 AM
Squat 3x5 @ 245.

Yaaaaa...There it is...Nice job.
One goal met, now on to the next one.

co14on
12-28-2009, 08:44 PM
Monday

Squat 3x5 @ 250
Oh Press 3x5 @ 105
Power Clean 5x3 @ 135
Every day seems like a new goal, now. I'm going to have to get plenty of rest..

skinny99
12-28-2009, 09:52 PM
Monday

Squat 3x5 @ 250
Oh Press 3x5 @ 105
Power Clean 5x3 @ 135
Every day seems like a new goal, now. I'm going to have to get plenty of rest..


That is how SS feels to me! It is a great feeling to keep progressing! Eat,eat,rest and lift heavy!!!

co14on
12-30-2009, 01:45 PM
Wednesday

Squat 3x5 @ 255
Bench 3x5 @ 195
Dead lift 1x5 @ 255

Nicky
12-30-2009, 01:52 PM
Are the squats getting to that "eye popping" feeling yet?

co14on
12-30-2009, 09:26 PM
Are the squats getting to that "eye popping" feeling yet?

Almost! It's getting ridiculous, that's for sure. It's crazy how fast the weight goes up. It's getting very strenuous, not eye popping yet. Maybe my eyes will pop if I make it to 175 next Friday.

co14on
01-01-2010, 09:10 PM
Friday

Squats 3x5 @ 260
OH Press 3x5 @ 110
Power Cleans 5x3 @ 140

Squats are starting to make me breathe really heavy!

Off Road
01-01-2010, 10:02 PM
Nice session.

co14on
01-04-2010, 11:01 PM
Monday

Squats 3x5 @ 265.. form wasn't too great, very last rep was pretty rough.
Bench 3x5 @ 200
Deadlift 1x5 @ 265

Okay, so. I've got this pretty mean stretch mark right above my tricep, almost just under my shoulder on my back.. Definitely from the weight gain. How do you guys deal with stretch marks? Have you ever got them? Any advice would be great. Also I'm about 190-192 @ 5'10. When I started 7 weeks ago I was 165-170.

co14on
01-06-2010, 08:41 PM
Wednesday

Squats 3x5 @ 270 Form felt better
OH Press 3x5 @ 115
Power Cleans 5x3 @ 145

Not too worried about the stretch mark, apparently you can rub stuff on it. I mean, pregnant women do it. So, I've reached a BW of about 195 so far.. pretty crazy. It feels good, though.

Coke
01-07-2010, 08:20 AM
I'm about 190-192 @ 5'10. When I started 7 weeks ago I was 165-170.

That is excellent...the stretch marks do fade gradually, cocoa butter supposedly helps too.

Super efforts, raising up the way you are doing is great.

Off Road
01-07-2010, 08:28 AM
Nice progress.

co14on
01-09-2010, 12:18 AM
Friday

Squats 3x5 @ 275
Bench 3x5 @ 205
Dead lift 1x5 @275

Feeling pretty solid, next week is going to kill. Thanks, Cocoa & Off Road

Nicky
01-09-2010, 10:01 AM
Squats 3x5 @ 275


Gettin up there!

Coke
01-10-2010, 03:58 AM
Great strategy man, gradually on the rise in here.

co14on
01-12-2010, 02:02 AM
Monday

Squat 3x5 @ 280
OH Press 3x5 @ 120
Power Cleans 5x3 @ 150

Thanks, guys! Also, does anyone find it difficult to control their breathing on a heavy squat? As soon as I start the movement I can't inhale anymore, I'm not sure if that's normal.

Off Road
01-12-2010, 06:48 AM
I always take my full breath "before" I start down.

co14on
01-12-2010, 09:54 PM
I always take my full breath "before" I start down.

Thanks! I suppose I haven't broken that habit yet. Sometimes I forget and I'm left with half a breath going down. Definitely will now.

Also, I went from wearing size 32 jeans to 36.. haha..

co14on
01-14-2010, 11:31 PM
Wednesday

Squat 3x5 @ 285
Bench 3x5 @ 210
Dead Lift 1x5 @ 285

Off Road
01-15-2010, 12:00 AM
Very nice. How'd the breathing go?

co14on
01-15-2010, 12:14 AM
Way better! Took a lot of strain off my lift! It was still very challenging, of course. Thank you for the advice, again.

Off Road
01-15-2010, 06:47 AM
No problem...glad it helped.

co14on
01-16-2010, 12:43 AM
Friday (200 lbs)

Squats 3x5 @ 290
OH Press 3x5 @ 125
Power Cleans 3x5 @ 155

How do you guys feel about this video? I was contemplating posting it. My dad showed it to me, he's probably not a huge fan of me putting on this much weight this fast. Obesity kinda runs in my family.
http://www.fitnessblackbook.com/Gain-Muscle-Video/ I would really like some other opinions on this video, if anyone reading would like to watch and share, it would be greatly appreciated. I just feel like it was putting down the last 8 weeks of my training, that's all.

Off Road
01-16-2010, 06:57 AM
Haha...that video cracked me up. I wish my legs and hips would grow like those monsters in the video. It is so dependant on your genetics as to where you will put on your muscle. Not to mention that the pictures he showed were so far from the truth. Those bodies that he didn't like were built with tons of squats, isolation exercises, and drugs. In other words, they really had to try to get that way on purpose, it didn't just happen from squatting :evillaugh: I wish it were that easy...

And then there's the fact that people that squat, dead, and bench don't do those exercises exclusively. They are also curling, pressing, rowing, and using many upper body movements. If you want to see what squats, deads, and bench will do for you, just look at bodybuilders from the pre-steroid era look like. They had symetrical and pleasing physiques, not the huge drug bloated things that are so common today.

The guy is full of crap / end of subject.

co14on
01-16-2010, 09:57 AM
Awesome! I figured he was just trying to sell his routine, yeah. I almost found it insulting. Thanks.

Off Road
01-16-2010, 10:08 AM
Awesome! I figured he was just trying to sell his routine, yeah. I almost found it insulting. Thanks.
Ya, he's just playing to the young guys' insecurities. He often mentions fashion and pleasing the ladies. Just what the young guys want to hear. Total sales pitch.

Nicky
01-16-2010, 03:18 PM
Wow! I could not make it more than 40 seconds into that video. "Kinda trendy to do squats, bench and deadlifts". Wow. Just wow.

co14on
01-16-2010, 07:24 PM
Yeah, I don't even know why I was worried, in retrospect. I suppose because my body has changed so much already, and like Off Road said, he was playing on the young guy's insecurities.

Off Road
01-16-2010, 07:39 PM
If you want to get fired up about training (in a good way), go buy the book Dinosaur Training by Brooks Kubik. That'll get you on the right track :)

co14on
01-18-2010, 10:55 PM
Monday

Squats 3x5 @ 295
Bench 3x5 @ 215
Deadlift 3x5 @ 295

Thanks, Off Road, I'll look into that. SO, I bought some chalk and a decent belt in town yesterday. The chalk was a miracle today, it made the dead lift so much easier to grip. And the belt was very solid. Do you guys think it's too early for a belt?

skinny99
01-18-2010, 11:03 PM
Great lifting man! I think it is time for a belt,just wait to put it on for your work sets. Coach Rip does too.

co14on
01-18-2010, 11:18 PM
Great lifting man! I think it is time for a belt,just wait to put it on for your work sets. Coach Rip does too.

By just wait, do you mean not for work sets? Or just wait and see how it feels?

co14on
01-20-2010, 09:02 PM
Wednesday

Squat 3x5 @ 300
OH Press 3x5 @ 130
Power Clean 5x3 @ 160

Nicky
01-21-2010, 06:12 PM
Squat 3x5 @ 300


Thats got to be a good feeling!

co14on
01-21-2010, 07:43 PM
Yeah, it was incredible!

co14on
01-23-2010, 12:33 AM
Friday

Squats 3x5 @ 305
Bench 3x5 @ 220
Dead lift 1x5 @ 305

Wow.. I really hit the wall today. Bench is getting real rough, same with squats. I have a feeling my days are numbered.

Off Road
01-23-2010, 08:13 AM
Wow.. I really hit the wall today. Bench is getting real rough, same with squats. I have a feeling my days are numbered.
Time to increase the calories...eat more :)

skinny99
01-23-2010, 08:17 AM
By just wait, do you mean not for work sets? Or just wait and see how it feels?

No I mean just go without the belt for your warmup sets,then on your work sets wear the belt.

Get a belt and eat more and you won't be slowing down.

co14on
01-23-2010, 07:05 PM
I did skimp on my eating the day before, perhaps that had something to do with it. I'm at about 200lbs with GOMAD now, 5'10". I guess I'll keep going with it!

aj24
01-23-2010, 10:10 PM
great results. Great progress. hoping my progress is as good as yours since i just started starting strength last week

Nicky
01-24-2010, 12:31 AM
i'm at about 200lbs with gomad now, 5'10". I guess i'll keep going with it!

Go MAN GO!!

Coke
01-24-2010, 01:10 AM
Go MAN GO!!

No joke, making big strides with the gains.

co14on
01-25-2010, 07:00 PM
Monday

Squat 3x5 @ 310
oh press 3x5 @ 135
Power Cleans 5x3 @ 165

So, I accidentally did my first set of squats with 305. But then I did my second set 310. Then I failed the 3rd set because I was demoralized and not focused, on the 3rd rep I accidentally leaned forward. So, then I pulled it together for another set and got it down without too much difficulty. Any ways, I think the best decision would be to repeat 310 for wednesday.

Off Road
01-25-2010, 07:50 PM
Squats are getting heavy. Good job.

co14on
01-28-2010, 02:21 AM
Wednesday

Squat 3x5 @ 310
Bench 3x5 @ 225
Deadlift 1x5 @ 315

co14on
01-29-2010, 10:50 PM
Friday

Squats 3x5 @ 315
OH press 3x5 @ 140
Power Cleans 5x3 @ 170

End of week 10. 206 lbs.

co14on
02-01-2010, 10:52 PM
Monday (week 11)

Squats 3x5 @ 320
Bench 3x5 @ 230
Dead lift 1x5 @ 325

I'm thinking of adding in some cardio, maybe a couple LISS and one HIIT a week. I can't stand getting out of breath, especially during squats, 3rd rep of a work set of squats I'm breathing pretty heavily.

co14on
02-03-2010, 06:00 PM
Wednesday

Squats 3x 5 @ 325 (failed 5th rep of second set, came back and finished strong on the 3rd)
OH Press 3x5 @ 145
Power Cleans 5x3@ 175

So, for squats I suppose I should do 325 on friday, to assess this problem. My sleeping in the last week has been totally screwed, so undoubtedly that's the factor. As a result of my sleep depravation, eating is suffering, so another factor. MORE REST MORE FOOD. Oh jeez. Also, I'm going to play Rugby this season, so I need to start thinking about cutting down and doing some cardio, I'm wondering how I'll have to change my routine once the season starts.

skinny99
02-03-2010, 07:14 PM
If you only missed one rep and it was prob because you haven't slept well. If you can get some rest I would just keep progressing. Your work looks great keep going!

co14on
02-06-2010, 12:04 AM
Friday

Squats 3x5 @ 325
Bench 3x5 @ 235
Deadlift 3x5 @ 335

Squats were tough today, but I did it. Also, it was an evening workout. I had to loosen my belt because I was bloated =P. I also received my very own copy of Starting Strength in the mail today! Exciting stuff! I'm thrilled to improve my power clean!

Off Road
02-06-2010, 07:17 AM
Nice job getting those increases and all the reps. Your lifts are getting very strong.

co14on
02-08-2010, 07:17 PM
Monday

Couldnt squat because of a nerve in my back.. just did the overhead press and failed that, too. I've been waking up later due to lack of sleep. and eating less as a result. So I'm going to eat a lot and cut my losses.. and hopefully that nerve twitch or muscle spasm goes away. I havent gained an ounce in a week, so thats the problem

co14on
02-10-2010, 05:03 PM
Wednesday

Squat 3x5 @ 325 STALL
Bench 3x5 @ 240
Deadlift 1x5 @ 345 verrry hard...

Okay, so. I'm going to deload my squat and Overhead press by 10% I guess, and see how that goes. There's a little tweak in my leg.. and I've been stuck for nearly a week. I think it's time for a deload.

co14on
02-12-2010, 01:17 PM
Friday
Sick, sick, sick. Tweak in my leg. Can't even warm up. I'm done. I'm going to hibernate and eat until I feel better. Hope I feel good on Monday.

Coke
02-13-2010, 10:43 AM
Resting up is the best thing you can do for now. It would also be a good idea to reevaluate your program, no one can expect to keep doing heavy squats 3 times per week for an extended period of time.

Nicky
03-01-2010, 02:49 PM
So whats going on? Havn't updated in a while.

Coke
03-01-2010, 06:54 PM
Come on with it bro.

Nicky
03-13-2010, 11:59 AM
Friday
Sick, sick, sick. Tweak in my leg. Can't even warm up. I'm done. I'm going to hibernate and eat until I feel better. Hope I feel good on Monday.

That was over a month ago. I hope you get better and get back to it. Or your computer died. Or your internet is out. Or you forgot your log in. Or your progress is so great you cant be bothered posting anymore.

Anythings better than an injury.