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luigisacs
04-08-2010, 02:39 PM
I've kept a log on this site for over a year now and since I've decided to rededicate myself to the cause I've decided a new log would be helpful. I've tried every means of training from 5x5, to westside, to 5.3.1 to Defrancos WSFSB and Built Like a Badass. All were good but I think they were all too advanced for me. I would lose interest and step away from the gym only to come back and try it all over again. I have a lot of things going on in my life so my time is very limited and most of the time that meant the gym ahd to be pushed to the side.

However I woke up a few days ago completely upset at the way I look, the way I feel, and the direction my body and my mind have been going in. So I've made a decision to, again, get myself strong and fit. The one thing about doing all the training options is that I know what I like in each and can eventually incorporate them. However my main focus needs to be dropping pounds and getting strong. The best approach, I believe, is to start with the Starting Strength programming. I can move on from there once the time arrives.

To begin with I have set up goals for myself. I took the idea from another log on this site, so credit for this goes there. They are as follows.

Short Term Training Goals (within 3 months)
1. 660 lb working weight total on the squat, bench, and deadlift for 3x5 Goal Met 04/29/10
2. Squat 225 for 3x5 -Goal met 04/24/10
3 Bench 185 for 3x5
4 Deadlift 250 for 1x5 Goal met 04/29
5. Military Press 115 for 3x5 Goal met 05/01/2010

Medium Term Training Goals (within 9 months)
1. 725 lb working weight total on the squat, bench, and deadlift for 3x5
2. Squat 245 for 3x5 Goal met 04/29/10
3. Bench 205 for 3x5
4. Deadlift 275 for 1x5Goal met 05/04/10
5. Military Press 125 for 3x5 Goal Met 05/11/10

Long Term Training Goals (12+ months)
1. 820 lb working weight total on the squat, bench, and deadlift for 3x5
2. 280 lb squat for 3x5Goal met 05/09/10
3. 230 lb bench for 3x5
4. 310 lb deadlift for 1x5
5. Military Press 145 for 3x5

Weight Loss goals
Short Term - Weight under 240
Medium Term- Weigh under 233
Long Term - Weight under 220

I know the majority of these goals may be easy to obtain, however I can always reset my goals when that time arive. Tonight is my first training session. I will update this log later.

Thanks you.

waynemeat
04-08-2010, 06:17 PM
Hey luigisacs,

Nice to see another guy doing SS. Looking forward to your posts.
Whats your height and current weight?

StLRPh
04-08-2010, 07:04 PM
Best of luck with your re-dedication. I did SS twice and had more success the second time, FWIW.

Mark!
04-08-2010, 07:52 PM
Hey bro, keep at it. It's hard for all of us to stay focused sometimes but we pick up our gear, go to the gym and get in the stink anyway. We have to. Before too long, it'll be all you know. Stay focused, stay positive, it'll be 2nd nature buddy. Good luck, we'll be checking in with you.

skinny99
04-08-2010, 08:03 PM
I am 3 weeks in to strict SS again myself and I am loving it! Just lift heavy and watch what you eat and you will reach your goals!

luigisacs
04-09-2010, 06:01 AM
Thank you all for the encouraging posts. I definitely will do my best to keep at this as long as possible. We all know life can throw a curve ball at us once in a while . . .

My stats are as follows:
6'0
246 lbs
Blubber gut (this should explain everything)

04/08/2010 SS session #1
Squat: 165x5x3
Bench: 135x5x3
Deadlift: 185x5x1
Band Assist Chins
Incline Situps
BB Complex ramping sets

StLRPh
04-09-2010, 06:47 AM
Looks like a good start

luigisacs
04-10-2010, 07:25 PM
04/10/2010 Training - Session #2

Squat - 175x5x3
Press - 75x5x3
Cleans - 95x3x5
Spread Eagle situps
DB Complex x10x1

Nothing crazy today. Nothing really felt heavy. Good Day

Didn't eat well the last two days, so tomorrow my fiance and I tighten it up. She's (and technically so am I) is on weight watchers. It may not be the best but it's all about portion control which is the important part.

luigisacs
04-12-2010, 07:55 PM
04/12/2010 training

Run training- Treadmill
5 minute walk
60 sec run + 90 sec walk x 10
7 minute walk

My mantra this year is "Do the things I suck at". My most glaring Suck is my cardiovascular conditioning. I know a bunch of people at work, and even my fiance, who are seriously training for a 5k race. I thought it would be a great conditioning tool, however a 5k, and subsequent training for it, would hamper my strength training too much. So a 5k was too much, but a 1 mile run, that would be short enough not too tax my strength too much, and long enough to provide me with the conditioning that I need. Right now my goal is to get to 1 mile running directly. After that I will base my goals on specific times.

luigisacs
04-13-2010, 12:07 PM
I don't like doing something without knowing what the next step is. I like to plan everything out, so I know what to do when my current program stops working. Right now I have a long way to go and keeping with a linear progression is the most important aspect. So my plan will be as follows.

Starting Strength - 3x5
Modified Starting Strength 1 - Upon failure to progress on SS I keep the same scheduling (a,b,a) but will use back off sets for squats.

Modified Starting Strength 2 - Upon failure to progress on Modified Starting Strength 1 I will change my schedule to the following: Keeping sets & reps at 3x5Tuesdays - Squat, Bench, Power Clean . Thursdays - Back of Squats, Military Press, Deadlift. Saturday: Squat, Bench, Power Clean.

Bill Starr 5x5 - Upon failure to progress on Modified Starting Strength 2 I will keep the training days the same but move the sets/reps to 5x5.

Intermediate 5x5 - Upon failure to progress on the Bill Star 5x5 I will keep the training days the same but I will move my sets and reps to a ramping set of 1x5 as per the Madcow2 site.

Wendler 5.3.1.

Dual Factor Linear progression - As per the Madcow2 site

Defranco's Built Like a Badass protocol

Defranco's WestSide for Skinny Bastards

Westside

I know this is a lot, and probably about 10 years of planning, but, to me, it makes the most sense. I'd love to hear what others think on this.

StLRPh
04-13-2010, 12:31 PM
Luigi,

For the 5k as long as you don't want to try and win it you could probably fit that into your powerlifting goals. 5k isn't that far and the weekly mileage that you'd need to train to be able to complete isn't really that much, probably no more than 3 miles a week total.

You could get by with doing some sprints twice a week and a longer run (1 to 3 miles) once on the weekends.
How far away is the race? Do you have a goal time? and a baseline? If my wife wanted to do a 5k I would change my training (within reason of course) to accomodate her goals and just be happy to be able to support her.

Its been a LONG time since I've looked into this kind of trianing but the most common mistake people make in training for longer distances is doing too much distance too often.

With the program setup looks good just be flexible if needed. Keep up the motivation!

luigisacs
04-13-2010, 12:49 PM
Luigi,

For the 5k as long as you don't want to try and win it you could probably fit that into your powerlifting goals. 5k isn't that far and the weekly mileage that you'd need to train to be able to complete isn't really that much, probably no more than 3 miles a week total.

You could get by with doing some sprints twice a week and a longer run (1 to 3 miles) once on the weekends.
How far away is the race? Do you have a goal time? and a baseline? If my wife wanted to do a 5k I would change my training (within reason of course) to accomodate her goals and just be happy to be able to support her.

Its been a LONG time since I've looked into this kind of trianing but the most common mistake people make in training for longer distances is doing too much distance too often.

With the program setup looks good just be flexible if needed. Keep up the motivation!

I don't really have a plan for the 5k. I can tell you right now I have zero baseline. I can barely run what I ran yesterday. I don't have a race planned at the moment. And, unfortunately, if I'm in a race I'm going to try to win it. It's just my nature. I think I'll just follow the Couch to 5k plan and see how that goes.

AS for helping my fiance I would, but she doesn't want my help nor support. The fact that she's serious as a sneeze about the 5k leads me to just let her do her own thing.

luigisacs
04-13-2010, 08:46 PM
04/13/2010 training- Session 3

Squat - 185x5x3
Bench - 145x5x3
Deadlift- 205x5x1
Incline Weighted Situps

Nothing special today. Felt good.

luigisacs
04-15-2010, 08:58 PM
04/15/2010 Session # 4

Squat - 195x5x3
Press - 85x5x3
Log Clean - Logx3x5

Before I start to say anything I just need to get out how ****ing hot it was in the gym. It was hot as lucifers balls in there. I started sweating as soon as I walked in. Not good. Me no like hot.

Squat and Press were relatively light. No issues there. Do need to buy a belt though. They have some good ones there I'll check out. Decided to use the log instead of cleans mainly for two reasons. A. I don't like cleans B. I always wanted to use the log. So there.

Some other random notes from today.

a. Why do women wear extremely revealing shirts and then get mad when men stare at their boobies. This one girl got really pissed cause half the gym stared intently. I wanted to let her know that the top 2/3 of her boobs were exposed for the world to see. I mean if I walked around with half my cock out I'm sure it will get some looks, not many, but some. I'm not getting the anger. Plus my gym is a meat-head haven. She should have known better.

b. Another woman (MILFish) did abs from the minute I got there, and was still doing abs when I left. We're talking about hour and 45 worth of abs. That's a lot of abs. That's a lot of pointless. But whatever, she's a MILF. They have different rules than the rest of the world.

c. Why when one man asks another man in the gym what he's doing said man has to do fake movements to show what it is he's doing? Does our ability to utlize language to describe something leave us when we walk into the the gym? They do a sort of air lifting if you will. It usually stars with a guy pointing at the DB rack and making side lateral motion, then making forward raise motion, and then grabbing his shoulder and giving a look of pain as if what he was/is going to do is the most painful thing in the world.

d. Is there a gym law that allows you to slap the hell out of anyone who uses the squat rack as a clothes hanger? I used to waste 20 minutes trying to figure out who's extra medium hoodie was hanging on the bar. Now I just throw that **** on the floor and, if possible, get chalk on it.

e. I propose a mental leniency tax for anyone who openly wears affliction shirts. Regardless if its at the gym or not. As those things cost a fortune we may have enough to stabilize the economy.

f. If you ask me to help spot your bench attempt have the decency to try to lift it yourself. I'm looking at you Mr. Affliction extra medium hoodie wearer. You know who you are ****er.

g. Is there a starting weight limit for guys to start using powerlifing gear? Saw a guy who trains with the new powerlifting crew who is no more than 130 tops wedge himself into a double ply. Now I'm not a gear expert in any way, but I doubt gear should be his priority. A ****load of squats and an all you can eat buffet maybe. But who am I to say anything.

I probably have more but I'm tired. And this is just from today. I'll probably come up with more on saturday . . .

StLRPh
04-16-2010, 05:47 AM
:lurk: good session and good stories, keep it up

ehubbard
04-16-2010, 06:49 AM
LUIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIGEEEEEEEE!

Ah, the memories of Coliseum Gym. For a place with awesome equipment, it can really suck the life out of you. It's like Teddy is a giant soul sucking vacuum. You should punch that 135 lb kid in the balls. Or let me know when that "crew" is there so i can come by and gave some fun. Although it cant be too serious of a training day, because my total drops at least 300 lbs as soon as a step foot in that place.

It's funny you mention the "advanced" programs. A friend of mine who trains with me on Wednesdays is doing something similar with his squat (sets of 5, add weight nest week, repeat). He squatted 768 raw and 940 in single ply about 10 years ago. I dont know the first thing about Starting Strength, Madcow, Ebola or whatever else other that most of them have you do 3-5 sets of 3-5 reps (if thats correct). You really cant go wrong with that. Keep at it and stay consistant. When is the wedding?

luigisacs
04-16-2010, 08:33 AM
:lurk: good session and good stories, keep it up

Thank you sir. The lord may not have blessed me with the genetics to be strong as a beast but he has bestowed upon me the ability to spot stupidity at a hundred paces. I would like to remind everyone reading this that all that I noted above was what I observed last night. There will be plenty more because I'm surrounded by meat-heads of all shapes and sizes there. Just ask Eric who posted directly above this one,. . .

luigisacs
04-16-2010, 08:51 AM
And speaking of Eric. . . What up Hubbard.

Ah yes Coliseum Gym (http://www.coliseumgym.com/. I'm plugging because I'm hoping enough intelligent people sign up and we can take over this place once and for all). It does have a great deal of good equipment. I only use the Power Rack, the bench, and the weightlifting platform. I just don't feel like explaining to someone (again) what the Saftey Squat Bar is good for. And watch what you say about Teddy. I think he scours the internet checking out anyone talking **** about his gym. I'm afraid my membership may be cancelled by saturday now. I may have to come out and train with you . . .You should be afraid now.

As for the "advanced" training I have a philosophy on this (Get's into Socratic stance). If you are able to complete a program and get consistent gains then the program is not advanced for you. However if there is a program that allows you to get consistent gains but at a faster pace, then the original program is advanced for you. You like that? I thought that one up myself. . . Actually I lied, I didn't. I was exposed to that factual by reading Bill Starr articles in IronMan, and eventually the Madcow2 site (ghey sounding I know) and Rippetoes Starting strength. . . Right now I feel the 3x5 adding 10-15lbs on the big lifts every other day is going to work just fine. Once those gains stop I move forward. . . .

And you should come by and try to get in with that Crew. They are strong. No BS'ing there. Metal gear suits. EFS **** on everything they wear. One guy squated close to 900 so they have an idea on what they are doing. The only drawback is having to deal with the stragglers who find it necessary to surround them when they train. It's quite annoying.

Weddings in November. It's too ****ing far away. Seriously want the planning to be over with.

ehubbard
04-16-2010, 08:58 AM
Teddy is an ass. There I said it. I dont believe you that there is a crew now training there. Who is it?

luigisacs
04-16-2010, 09:38 AM
Teddy is an ass. There I said it. I dont believe you that there is a crew now training there. Who is it?

HA but your not a member anymore so you can say it. If I lost my membership where would I go. I'd be an aspiring powerlifter in the streets begging for change so I can get a RTD. It;s a sad story. Maybe I should pen it and have it up on the EFS site.

And yes, I swear. Serious crew. Two strong black gentlemen and the very skinny kid who shouldn't be in gear. The squat/dead on thursdays and bench on tuesdays. If they are in the gym any other time I do not know.

ehubbard
04-16-2010, 10:03 AM
HA but your not a member anymore so you can say it. If I lost my membership where would I go. I'd be an aspiring powerlifter in the streets begging for change so I can get a RTD. It;s a sad story. Maybe I should pen it and have it up on the EFS site.

And yes, I swear. Serious crew. Two strong black gentlemen and the very skinny kid who shouldn't be in gear. The squat/dead on thursdays and bench on tuesdays. If they are in the gym any other time I do not know.

Is one of them Victor Brosserie?

luigisacs
04-16-2010, 10:09 AM
Is one of them Victor Brosserie?

I have no idea.

luigisacs
04-17-2010, 03:17 PM
04/17/2010 session number 5

Squat 205x5x3
Bench 155x5x3
Deadlift 225x5x1
Weighted Incline Abs 35x5x3

Squats started to feel a bit heavy. Not sure why as it really isn't.
Bench felt absolutely ****ing gigantically heavy today. The 95 and 135 used as a warmup felt real heavy too. I got all sets and reps so I'm not too worried. This coupled with the squats feeling heavy makes me think that I just had an off day. Is cool. . .
Deadlifts felt like there wasn't anything on the bar. I had DL'd 410 once so I know this weight isn't big at all. I know for a fact that my deads won't stall on me for a while.

luigisacs
04-20-2010, 08:23 PM
04/20/2010 - session number 6

AM Training- 30 minutes treadmill

PM Training
Squat - 215x5x3
Press- 95x5x3
Log - Log+5kg x3x5

Squats started to feel a bit harder but everything still came up pretty quickly so I'm in line for another 10lb jump. Ditto for the press. The Log is just fun so I'm going to keep adding 5kg each time. All in all good day.

Need a belt big time though. I feel it in my lower back. Elite doesn't seem to sell them anymore. Anyone know where I can order one online.

ehubbard
04-21-2010, 04:40 AM
BTW, the log weighs 95 lbs. The meet is at World Gym in West Babylon. Take SSP to Exit 33 (Rt. 109). Take 109 for about 4-5 miles and it will be on your left.

I have an old Elite belt, and they wear quickly. EFS found a new manufacturer and are about to release a new line of belts. Other than that I would go with an Inzer Forever 10 mm, single prong belt. You can order direct from inzer or I think House of Pain may sell them too. Dont buy a lever belt, or two prong belt from Teddy. Lever is a pain in the ass for a raw lifter and double prong sucks. Plus all he has is like 4XL.

luigisacs
04-21-2010, 05:18 AM
BTW, the log weighs 95 lbs. The meet is at World Gym in West Babylon. Take SSP to Exit 33 (Rt. 109). Take 109 for about 4-5 miles and it will be on your left.

I have an old Elite belt, and they wear quickly. EFS found a new manufacturer and are about to release a new line of belts. Other than that I would go with an Inzer Forever 10 mm, single prong belt. You can order direct from inzer or I think House of Pain may sell them too. Dont buy a lever belt, or two prong belt from Teddy. Lever is a pain in the ass for a raw lifter and double prong sucks. Plus all he has is like 4XL.

Yeah the belts at the gym were either way too big, way too small, or a double prong. They only had three belts so that described all of them. I'll look into the Inzers. And I'm way too incompetent to figure out a lever belt.

luigisacs
04-21-2010, 05:20 AM
04/21/2010 Training

Conditioning- 30 minutes elyptical.

Since my fiance wants me to get up with her at 6 am to hit the gym I found the only thing my body would let me do is the elyptical. I am not a morning person and my body knows it. Don't make fun of me. . . I did what I suck at.

ehubbard
04-21-2010, 05:35 AM
04/21/2010 Training

Conditioning- 30 minutes elyptical.

Since my fiance wants me to get up with her at 6 am to hit the gym I found the only thing my body would let me do is the elyptical. I am not a morning person and my body knows it. Don't make fun of me. . . I did what I suck at.

Which is what? Your spelling?

luigisacs
04-21-2010, 08:38 AM
Which is what? Your spelling?


I do believe that I had noted that I am not good in the mornings. And I'm fine with that mispelling. At least I'm not using d00d, whateva, moar, and looking to work my fatz abz, and bicepts peaks. . . l8trz g2g.

ehubbard
04-21-2010, 09:42 AM
HAHA. See you at the meet???

luigisacs
04-21-2010, 10:45 AM
HAHA. See you at the meet???

You bet. I've got it planned out. Just need to get the exact address to put into my GPS. What time do these things start anyway?

ehubbard
04-21-2010, 10:55 AM
You bet. I've got it planned out. Just need to get the exact address to put into my GPS. What time do these things start anyway?

207 Little East Neck Road North
West Babylon, NY 11704-7703

Lifting starts at 11AM, so that probably means 1130.

luigisacs
04-24-2010, 08:10 AM
04/24/2010 training Session number 7

Squat - 225x5x3 (PR) (Short term goal Squat met)
Bench - 160x5x3
Deadlift - 245x5x1

I'm starting to feel the squats now, which is a good thing. I'm in the strength building phase. Ditto for the bench. Deadlift was laughable. I'm debating whether my next bump will by 10 or 20lbs. I'll make that call next session.

I'm off to a meet in long island to help/cheer on hubbard. . .

luigisacs
04-25-2010, 08:14 AM
The meet yesterday was absolutely amazing. I will say that I am 100% inspired now to go out and try one for myself. I'm thinking of one on July 17. It's called the Nationals so I'm not sure if this is the right format for my first meet. I'll call them up and see if it would be appropriate for me. I truly enjoyed just sitting there and taking it all in. I also tried to be a source of positive energy for Eric who seemed to not be at his best. He probably thought I was nothing but an annoyance though.

Again, it was an awesome experience. Yes there were some big numbers (770 equipped squat, 700+ deads, and a RAW 550 bench (this was sick)). But what inspired me the most were those not in gear. The female competitors and the masters guys (easily 60+ in age) who went out there and gave their all. They knew they wouldn't be the biggest numbers there but they didn't care. They just went and gave it everything they got. I was truly and deeply inspired now to do this. . .this is where I should be.

The question now becomes how should I reshape my training. Truthfully I'm not going to change a thing. I'm going to stay on course and just take a week off before the meet to rest up. I still don't think I need to do anything more than just keep getting stronger. I mean, stronger is the point here right?

luigisacs
04-27-2010, 08:25 PM
04/27/2010 Session #8
Squat - 235x5x3 (PR)
Press - 105x5x3

The squat felt heavy but attainable so I'm thinking another 10lb jump. I doubt I'll have another 10lbs in me after that. But we'll see. The press felt strong. No issues there. I was slated to do the log cleans but the gym had way too many people and I was spent anyway. So I skipped them. Truthfully I'm just interested in the squat, bench, deadlift and press, so anything else can be eliminated if needed.

ehubbard
04-28-2010, 05:34 AM
The meet yesterday was absolutely amazing. I will say that I am 100% inspired now to go out and try one for myself. I'm thinking of one on July 17. It's called the Nationals so I'm not sure if this is the right format for my first meet. I'll call them up and see if it would be appropriate for me. I truly enjoyed just sitting there and taking it all in. I also tried to be a source of positive energy for Eric who seemed to not be at his best. He probably thought I was nothing but an annoyance though.

Again, it was an awesome experience. Yes there were some big numbers (770 equipped squat, 700+ deads, and a RAW 550 bench (this was sick)). But what inspired me the most were those not in gear. The female competitors and the masters guys (easily 60+ in age) who went out there and gave their all. They knew they wouldn't be the biggest numbers there but they didn't care. They just went and gave it everything they got. I was truly and deeply inspired now to do this. . .this is where I should be.

The question now becomes how should I reshape my training. Truthfully I'm not going to change a thing. I'm going to stay on course and just take a week off before the meet to rest up. I still don't think I need to do anything more than just keep getting stronger. I mean, stronger is the point here right?

Luigi. Thanks for coming out. I am a cranky SOB during a meet, especially when things aren't going right. Thanks for being there and offering your support. Means a lot. As for the meets , there is an IPA meet in Hartford on July 24th. There should be an APF meet around here in July, Aug, or Sept. I believe it will be held in Croton on Hudson. Otherwise you could also check out the WNPF, as they hold a bunch of meets in Dirty Jersey.

I know you posted to Tony about trainig with the STrongman crew. I think that would be good to be around a good group of guys. I love the Yoke and farmers. Just find a way to implement it so it compliments your training. Let me know how it goes. Again, thanks for coming out!

luigisacs
04-28-2010, 08:31 AM
Luigi. Thanks for coming out. I am a cranky SOB during a meet, especially when things aren't going right. Thanks for being there and offering your support. Means a lot. As for the meets , there is an IPA meet in Hartford on July 24th. There should be an APF meet around here in July, Aug, or Sept. I believe it will be held in Croton on Hudson. Otherwise you could also check out the WNPF, as they hold a bunch of meets in Dirty Jersey.

I know you posted to Tony about trainig with the STrongman crew. I think that would be good to be around a good group of guys. I love the Yoke and farmers. Just find a way to implement it so it compliments your training. Let me know how it goes. Again, thanks for coming out!

Eric it was my pleasure. You've done a lot to help me out so I want to reciprocate the favor. I wish you would be more confident in yourself. You are as strong as an ox and you can hit the weights you want. A classic example was that third bench. It killed you the first two attempts but you put your mind to it and it was crushed. The power of positive thinking can go a long way. . .

luigisacs
04-29-2010, 09:07 PM
04/29/2010 Session #9
Squat - 245x5x3 (PR)(Medium Term Goal Met)
Bench - 165x5x3
Deadlift - 265x5x1 (Short Term Goal Met)

Short Term Total goal of 660 Met - Total Today 675

Squat was good. Definitely took some life out of me, but good nonetheless. I think I have one more 10lb increase left. I'm sure It will be easier once I get my belt. I ordered it yesterday. Will be here in a few weeks.
My bench, well my bench still sucks. I'm keeping it conservative in terms of increases. I know I'll never have a humongous bench. It's not easy to live with, but I've comes to terms with it.
By the time I go to my deadlfift I was pretty gassed. So I decided to cut the reps on my warmups to make sure I had enough in the tank to get the working weight. Smoked it.

luigisacs
05-01-2010, 08:42 AM
05/01/2010 Session 10

Squat- 255x5x3 (PR)
Press - 115x5x3 (PR) Short term goal met.
Safety Squat Bar Good Morning x5x3

Squats almost killed me. I'm completely drained. Presses were hard for the first time. So were in the strength building phase there. My lower back has been bugging me. To strengthen it I decided to add in good mornings. My shoulder has been bothering me from holding the bar in the squat so I decided on the safety bar to give my shoulders some rest.

luigisacs
05-03-2010, 12:57 PM
Just ordered my conditioning tool.

http://www.flexcart.com/members/elitefts/default.asp?cid=390&m=PD&pid=2294

I haven't planned on how I'm going to incorporate this yet. I'll figure that out when it comes in.

luigisacs
05-04-2010, 07:56 PM
05/04/2010 Session # 11

Squat - 265x5x3 (PR)
Bench - 170x5x3 (PR)
Deadlift - 275x5x1

Trained at a commercial gym today that isn't my usual. Was helping two co-workers on their form on the big lifts. One is a total newb who didn't have any experience with the big lifts and the other had some experience but his form was ****. The session was longer because I spent a lot of it coaching. I did enjoy that part though. I'm going to give both of them a routine to follow, and we'll have a follow up training next month.

As for me, I hit a PR in the Squat and Bench. The Squat wasn't awfully difficult. Did take a bit out of me but that is a good thing. Bench wasn't difficult, but I never did these for sets across so it was a light PR. The dead was a joke again. Nothing difficult there.

And I had a surprise when I got home. MY BELT!!!!!. Needless to say I'm happy. Now I just need to figure out exactly how to wear it and break it in.

depotman
05-05-2010, 12:53 PM
04/15/2010 Session # 4

Squat - 195x5x3
Press - 85x5x3
Log Clean - Logx3x5

Before I start to say anything I just need to get out how ****ing hot it was in the gym. It was hot as lucifers balls in there. I started sweating as soon as I walked in. Not good. Me no like hot.

Squat and Press were relatively light. No issues there. Do need to buy a belt though. They have some good ones there I'll check out. Decided to use the log instead of cleans mainly for two reasons. A. I don't like cleans B. I always wanted to use the log. So there.

Some other random notes from today.

a. Why do women wear extremely revealing shirts and then get mad when men stare at their boobies. This one girl got really pissed cause half the gym stared intently. I wanted to let her know that the top 2/3 of her boobs were exposed for the world to see. I mean if I walked around with half my cock out I'm sure it will get some looks, not many, but some. I'm not getting the anger. Plus my gym is a meat-head haven. She should have known better.

b. Another woman (MILFish) did abs from the minute I got there, and was still doing abs when I left. We're talking about hour and 45 worth of abs. That's a lot of abs. That's a lot of pointless. But whatever, she's a MILF. They have different rules than the rest of the world.

c. Why when one man asks another man in the gym what he's doing said man has to do fake movements to show what it is he's doing? Does our ability to utlize language to describe something leave us when we walk into the the gym? They do a sort of air lifting if you will. It usually stars with a guy pointing at the DB rack and making side lateral motion, then making forward raise motion, and then grabbing his shoulder and giving a look of pain as if what he was/is going to do is the most painful thing in the world.

d. Is there a gym law that allows you to slap the hell out of anyone who uses the squat rack as a clothes hanger? I used to waste 20 minutes trying to figure out who's extra medium hoodie was hanging on the bar. Now I just throw that **** on the floor and, if possible, get chalk on it.

e. I propose a mental leniency tax for anyone who openly wears affliction shirts. Regardless if its at the gym or not. As those things cost a fortune we may have enough to stabilize the economy.

f. If you ask me to help spot your bench attempt have the decency to try to lift it yourself. I'm looking at you Mr. Affliction extra medium hoodie wearer. You know who you are ****er.

g. Is there a starting weight limit for guys to start using powerlifing gear? Saw a guy who trains with the new powerlifting crew who is no more than 130 tops wedge himself into a double ply. Now I'm not a gear expert in any way, but I doubt gear should be his priority. A ****load of squats and an all you can eat buffet maybe. But who am I to say anything.

I probably have more but I'm tired. And this is just from today. I'll probably come up with more on saturday . . .

This is great material and funny as hell too.

luigisacs
05-06-2010, 08:32 PM
05/06/2010 Session 12

Squat: 275x5x3 (PR)
Press: 120x5x3
SSB Good mornings: SSB+20lbsx5x3

I'm stoked about the 275 PR. A month and a half ago I could barely get that for a 1RM. It is ****ing amazing how easy these felt with the belt. Although the damn things dug so deep into my gut that I have marks now. Its cool. I'll have to deal with it. Definitely going for 285 saturday.

This week's training has been great. The rest of my life not so much. I have been told so many negative things about my body, my training, my eating habits that I'm finding it really hard to get through it as I'm getting the majority of this negativity from my coworkers. It's getting real hard to tune them out. They just don't get what I'm doing and they're starting to piss me off. They just don't get that now that I'm training fairly heavy I get hungry. REAL hungry. So 6 scrambled eggs, two pieces of toast, and 3 turkey sausage links are what my body is telling me to eat. The fact that I'm practically starving only 3 hours later confirms that fact. But whatever, just gotta push through I guess.

luigisacs
05-06-2010, 08:33 PM
This is great material and funny as hell too.

I aim to please. . .

luigisacs
05-06-2010, 08:45 PM
Oh and I almost completely forgot . .. Been doing some low level study on periodization. I'm going through my second read of Practical Programming and think I have the basic understanding of what a weight training program should do and when it should do it. One of the things I think most people get confused is using their strength levels to determine whether they are a novice, intermediary, or advanced athlete. This is actually not the case. The true indicator of your level of progression stems from two factors; a) the amount of training (stress) necessary to elicit an adaption (strength increase) and b) the amount of time necessary to recover from said training in which the athlete can exhibit and showcase his adaption. For example, a novice (moi), only requires one training day as a stressor, and can successfully adapt to that stressor in a 48-72 hour time frame. Compare that to an advanced athlete who may require one or months of accumulating stress to create the stimulous for adaption, and conversely would require an almost equal time frame for that athlete to recover, adapt, and be able to showcase that adaption (strength increase). The accumulation and dissipation of the fatigue created from the training stresses is the heart of any periodization.

Interesting stuff. With the above I'm attempting to get my head around how conjugate periodization follows this understanding. From what I know of the westside methods there is a max effort adaption every week. I'm assuming the speed work is also utilized as a "light" day to induce recovery. However, at the elite levels these athletes who utlize this type of training, are they accumulating the proper amount of fatigue necessary to spur adaptation? This periodization seems to be weekly? I also know that they enter a circa max phase the month or two right before the meet. Is this is actual stressor? Is the week or two off before the meet enough time for the fatigue to dissipate? I know the system works, but why (in the context of stress/adaptation concept)? I'll have to do more research. . .

luigisacs
05-09-2010, 09:07 AM
05/09/2010 Session # 13

Squat: 285x5x3 (PR) (Long term goal met)
Bench: DNA
Deadlift: DNA

Had absolutely nothing in the tank today. I even took an extra day off before this training day and I still had nothing. I think I'm going to change my programming up a bit. I'm going to add a light squat day in the middle of two heavy ones and add some other work in as well.

I also had some pain when I attempted to warm up for the bench in my right shoulder arm. It feels like the arm can not support the weight. I think I may have started too high on the bench and went to fast in the progression. I'm completely starting from scratch with this now. I'll start with 95 lbs and work my way up 5lbs each time.'

StLRPh
05-09-2010, 10:40 AM
Doing really well Luigi, congrats on the PRs

luigisacs
05-11-2010, 08:48 PM
Doing really well Luigi, congrats on the PRs

Thank you. I've got a lot more coming.

luigisacs
05-11-2010, 08:50 PM
05/11/2010 Session 14

Squat (light day) - worked up to 345x1 (PR +30lbs)
Press - 125x5x3 (PR)
Good Morning - SSB+20x5x3

Great day.

ehubbard
05-12-2010, 05:46 AM
Awesome PR!

luigisacs
05-14-2010, 12:38 PM
Awesome PR!

Thank you. I'm stoked.

05/14/2010 Session 15

Squat:290x5x3 (PR)
Bench - 95x5x3
Deadlift - 295x5x3
Assisted Chins

fixationdarknes
05-14-2010, 12:58 PM
Some other random notes from today.

a. Why do women wear extremely revealing shirts and then get mad when men stare at their boobies. This one girl got really pissed cause half the gym stared intently. I wanted to let her know that the top 2/3 of her boobs were exposed for the world to see. I mean if I walked around with half my cock out I'm sure it will get some looks, not many, but some. I'm not getting the anger. Plus my gym is a meat-head haven. She should have known better.

b. Another woman (MILFish) did abs from the minute I got there, and was still doing abs when I left. We're talking about hour and 45 worth of abs. That's a lot of abs. That's a lot of pointless. But whatever, she's a MILF. They have different rules than the rest of the world.

c. Why when one man asks another man in the gym what he's doing said man has to do fake movements to show what it is he's doing? Does our ability to utlize language to describe something leave us when we walk into the the gym? They do a sort of air lifting if you will. It usually stars with a guy pointing at the DB rack and making side lateral motion, then making forward raise motion, and then grabbing his shoulder and giving a look of pain as if what he was/is going to do is the most painful thing in the world.

d. Is there a gym law that allows you to slap the hell out of anyone who uses the squat rack as a clothes hanger? I used to waste 20 minutes trying to figure out who's extra medium hoodie was hanging on the bar. Now I just throw that **** on the floor and, if possible, get chalk on it.

e. I propose a mental leniency tax for anyone who openly wears affliction shirts. Regardless if its at the gym or not. As those things cost a fortune we may have enough to stabilize the economy.

f. If you ask me to help spot your bench attempt have the decency to try to lift it yourself. I'm looking at you Mr. Affliction extra medium hoodie wearer. You know who you are ****er.

g. Is there a starting weight limit for guys to start using powerlifing gear? Saw a guy who trains with the new powerlifting crew who is no more than 130 tops wedge himself into a double ply. Now I'm not a gear expert in any way, but I doubt gear should be his priority. A ****load of squats and an all you can eat buffet maybe. But who am I to say anything.

I probably have more but I'm tired. And this is just from today. I'll probably come up with more on saturday . . .

Hahaha. Agreed with pretty much everything there.

And you seem to be making very nice progress. I've made some pretty decent progress myself using SS (although at this point I'm doing my own modified version of it). SS rules so hard!

Keep up the awesome work.

luigisacs
05-18-2010, 08:37 PM
Hahaha. Agreed with pretty much everything there.

And you seem to be making very nice progress. I've made some pretty decent progress myself using SS (although at this point I'm doing my own modified version of it). SS rules so hard!

Keep up the awesome work.

Thank you. I try.

luigisacs
05-18-2010, 08:44 PM
05/18/2010 Session 16

Squat: 295x5x1 (PR), 295x3x1
Press: 130x5x1

Had my first failure today, but not the way most of you are thinking. It wasn't a failure due to the weight being too heavy. As I was through my second set I felt a rip and noticed my pants had ripped right in the crotch area. Understandably I ended my set due to modesty reasons. Although, I think this weight would have been the one that would have pushed my capabilities. For the past 4-5 sessions the squats have taxed me systematically. So I believe it is time to move to a different program for my squat only.

I also was told by one of the stronger members of my gym that I had very good form on my squats. I'm very proud of this.

luigisacs
05-23-2010, 06:15 PM
05/23/2010 Session 17

Squat - 275x5x5 (5x5 PR)
Bench - 105x5x3
Power Cleans - 50kgsx3x5
Assisted Chins

luigisacs
05-25-2010, 08:21 PM
05/25/2010 Session 18

Squat - 250x5x2
Press - 135x5x3 (PR)
GHR
Incline Situps

Notes:

a. Really happy about the Press PR. Been wanting to look like a man while pressing for a long time.

b. The gym now has a gym slut. I noticed her before but I wanted to see if her antics would continue over a period of time, and it has. For those of you who do not know the gym slut is a woman (can be a man but that would be awkward) who flirts with all the stronger gentlemen in the gym. Typically the gym slut will just always happen to be doing something where the stronger guys are. Today the gym slut decided to walk over the squat rack and do 1 (one) extremely long set of stiff deadlifts. I will continue to monitor this situation as rarely does the gym slut work alone. It also should note that the gym sluts plumage is typically, well, its very sluttish.

c. A certain gentleman today did all of his work wearing one of the big chains wrapped around his neck. His work did not include dips, chins, or pushups which one can understand wearing a large chain. This certain individual did incline bench presses, upright rows, and pulldowns wearing the chain.

d. Two other gentlemen decided to use one of the bench presses to do upright rows. They stood on the bench and upright rowed. What the purpose of standing on the bench is? I have no idea.

That is all.

luigisacs
05-27-2010, 08:59 PM
05/27/2010 - Session 19

Squat- 305x5x1 (PR)
Bench - 115x5x3
Deadlift - 305x5x1
Parallel grip assisted pullups

Got my prowler today but it was raining. Have a plan to use the **** out of that thing on Saturday morning.

luigisacs
05-30-2010, 09:41 AM
05/30/2010

Squat - 280x5x5 (5x5 PR)
Press - 137.2x5x1, 137.2x3x1, x137.2x4x1 (Fail)
GHR
Situps
Prowler 60 yards x2 (30 up, 30 back)

luigisacs
06-03-2010, 08:05 PM
06/03/2010 Session 21

Squat - 310x5x1 (PR)
Bench - 125x5x3
Power Cleans - 55kgx3x5 (PR)
Prowler+90lbs - 4 trips of 35-40 yards

The squat was pretty tough today. I'm attempting to keep the bar lower on my back so I think this new positioning threw me off a little. I got the reps that's all that count.
My right wrist, which I injured years ago, has been killing me. It's hard to lock out the weight on the bench (although it may still be good in competition) and it has made my power clean rack very painful. I'm going to switch the power clean to the high pull next time around.

luigisacs
06-06-2010, 04:18 PM
06/06/10 Session 22

Squat- 280x5x5 (5x5 PR)
Press - 125x5x5 (5x5 PR)
Deadlift -315x5x1

The squats were difficult today. Last two reps on all the sets were grinders but I got them. And that is all that counts. The press wasn't difficult until the last set. And the deadlift was a breeze.

Overall, good day.