No f***ing around

[brihead301]

I've been seriously training now for about 2 1/2 years, but I never really spent time on an online journal. I'm gonna start posting my workouts on here, and maybe people can help critique me and maybe even learn something from me. Anyway, starting from yesterday:

10/29/08 - Just nearing the end of the starting strength linear progression

Squat (I had to back off my squats a bit, because my form was starting to slip)

45 x 10
95 x 5
135 x 5
185 x 5
240 x 5 x 3

OH press

45 x 10
135 x 5 x 3

Deadlift

135 x 5
225 x 3
315 x 1
375 x 4 (missed the 5th rep. I was going for 5)

Chin-ups

2 x 10 @ bodyweight

Swiss-ball crunches

2 x 20

Putting my on-going 5/3/1 "all out last set" records here so it's easy to find:

Squat
225 x 13
240 x 11
250 x 10
160 x 20
230 x 13
245 x 12
255 x 10
240 x 10
250 x 11
260 x 8
240 x 15
250 x 12
265 x 6
240 x 20
255 x 5
270 x 3
255 x 6
270 x 3
245 x 11
260 x 3
275 x 4
250 x 11
265 x 7
280 x 3
255 x 12
270 x 5
285 x 3
260 x 10
275 x 5
290 x 3
265 x 8
265 x 10
265 x 11
280 x 5
295 x 3
270 x 5
285 x 4
300 x 3
270 x 7
290 x 4
305 x 3
275 x 5
290 x 4
275 x 6
290 x 4
310 x 3
280 x 6
295 x 4
315 x 3
285 x 6
300 x 5
320 x 3
290 x 5
305 x 4
325 x 3
295 x 5
310 x 4
330 x 3
300 x 6
315 x 4
335 x 2

Bench
170 x 14
180 x 13
190 x 10
140 x 20
175 x 13
185 x 11
195 x 7
180 x 12
190 x 10
200 x 8
185 x 12
195 x 10
205 x 6
185 x 12
200 x 8
210 x 5
200 x 8
210 x 5
190 x 11
205 x 8
215 x 5
195 x 10
205 x 7
220 x 5
200 x 9
210 x 6
225 x 2
215 x 3
230 x 1
210 x 5
210 x 5
220 x 4
235 x 1
215 x 5
225 x 3
240 x 0
215 x 6
225 x 3
240 x 2
215 x 5
230 x 2
215 x 4
205 x 7
220 x 4
200 x 10
210 x 5
225 x 3
205 x 8
215 x 5
230 x 2
210 x 6
220 x 4
235 x 1
215 x 6
225 x 3
240 x 1
215 x 5
230 x 3
240 x 0

Deadlift
315 x 12
335 x 10
350 x 5
325 x 12
340 x 10
360 x 7
235 x 5
330 x 13
345 x 3
365 x 7
330 x 12
350 x 9
370 x 7
335 x 13
355 x 10
375 x 7
355 x 10
375 x 7
340 x 11
360 x 9
380 x 5
345 x 8
365 x 8
385 x 6
350 x 11
370 x 8
390 x 6
355 x 5
375 x 8
395 x 1
355 x 11
355 x 11
380 x 5
400 x 3
360 x 10
385 x 3
405 x 3
365 x 8
385 x 3
410 x 2
370 x 8
390 x 3
370 x 8
390 x 3
415 x 1
375 x 8
395 x 3
420 x 1
380 x 5
400 x 3
425 x 1
385 x 5
405 x 3
430 x 1
385 x 5
410 x 3
430 x 1
390 x 5
415 x 3
435 x 1

OH Press
100 x 12
110 x 10
115 x 9
105 x 11
115 x 9
120 x 7
95 x 5
110 x 11
115 x 7
125 x 7
115 x 10
120 x 7
130 x 4
120 x 8
125 x 7
135 x 4
125 x 7
125 x 8
130 x 6
140 x 3
130 x 6
135 x 5
145 x 1
130 x 6
140 x 4
145 x 0
120 x 9
125 x 8
135 x 4
125 x 8
125 x 8
130 x 6
140 x 3
130 x 6
135 x 4
145 x 0
130 x 7
140 x 3
145 x 2
135 x 5
135 x 5
145 x 3 pp
150 x 3 pp
140 x 6 (3 strict, 3 PP)
150 x 5 pp
155 x 4 pp
145 x 5 (3 strict, 2 pp)
155 x 3 pp
160 x 2 pp
150 x 5 pp
160 x 3 pp
165 x 2 pp
155 x 5 pp
160 x 3 pp
170 x 1 pp
155 x 3 pp
165 x 1 pp
175 x 0 pp

[borracho]

Good luck buddy...keeping a journal has helped me keep track of things...though it really would not have been hard to track as I have not made much progress in the last year...but, its been fun!

[-JM-]

Great idea to start the journal duder!

I had just finished a 5x5 when I started mine. What are you gonna go with after SS?

Nice title btw

[ditogarcia]

What are your stats? How long have you been on SS to reach the end of the linear progression? Also your squats are pretty low in comparison to your DL, how much did you back off? Come drop by my journal sometime and see if my progression is going well, you seem to have reached some awesome DL numbers there man, keep it up. In my opinion SS is the ****, I wish I knew of this forum 4 years ago when I started lifting and before my injuries, I'd be really strong right now.

[brihead301]

What are your stats? How long have you been on SS to reach the end of the linear progression? Also your squats are pretty low in comparison to your DL, how much did you back off? Come drop by my journal sometime and see if my progression is going well, you seem to have reached some awesome DL numbers there man, keep it up. In my opinion SS is the ****, I wish I knew of this forum 4 years ago when I started lifting and before my injuries, I'd be really strong right now.

I did the new rules of lifting program for about a year before I started SS. Therefore I wasn't a complete novice. I hit 265 x 5 x 3 for squats, and I realized it was a bit too heavy for me. I have to focus on keeping a tight upper back by squeezing my shoulder blades together. I think that is why my lower back is having pains in it.

Anyway, my current 5 RM's for 3 sets are:

squat - 265
deadlift - 375
bench - 220
OH press - 135
power clean - 155.

I have been on SS for about a year now, but I haven't stuck to a simple linear progression. I got hurt a few times, and had to reduce the weight, but I increased the reps to keep it challenging. I adjust my training as I feel what needs to be done by listening to my body.

I took off today because I'm still trying to heal my lower back up before I get started on my intermediate training on monday. I will check out your journal for sure.

[brihead301]

Starting the Texas Method

Monday - 11/3/08 - Volume day

I took off since last Wednesday, since I knew I had finished starting strength, and my low back was very worn out. I decided to go with the Texas Method of training, so here's my first day - volume day.

Squat

45 x 10
95 x 5
135 x 5
185 x 5
235 x 5 x 5

Bench

45 x 10
135 x 5
185 x 4
225 x 5
205 x 5 x 4

I originally intended to do 200 x 5 x 5 since I wanted to start conservatively so I could progress longer and I am starting a new program, but I had never did 225 x 5 before, and I was dying to do that at least once before I finished SS. I was happy to EASILY bang out 225 x 5. 2 Plates finally!!!!

Power Clean

150 x 3 x 5

Pull-ups

2 x 10

Swiss Ball crunch

2 x 20

Even though I started out Volume day with lighter weights, those extra 2 sets on each lift really did it for me. I can feel that I got a great workout.

I also switched Power cleans from 3 x 5 to 5 x 3. Doing triples is much better then doing 5's for Cleans, just as Rippetoe suggests anyway. I feel I will get a stronger power clean by working with triples.

Awesome first day of the Texas Method!!!

[brihead301]

Wednesday - 11/5/08 - recovery day

Squat

45 x 10
95 x 5
135 x 5
185 x 3
215 x 5 x 2

OH press

45 x 10
95 x 5
140 x 5 x 3

Good mornings - never really did these before, so I was testing my weight

45 x 8
65 x 8
95 x 8 x 3

Decline leg raises

2 x 15

[brihead301]

Friday - 11/7/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
275 x 5 - NEW PR!!!

Bench

45 x 10
135 x 5
185 x 3
230 x 5 - new PR!!!!

Deadlift

135 x 5
225 x 3
315 x 1
375 x 4 - my grip screwed me up, I REALLY need chalk

Weighted Chin-ups

25 lb. weight added - 3 x 5

Swiss ball crunch

2 x 20

This Texas method is the first time I have ever experimented with periodization. I figured that I have gotten pretty strong from the starting strength novice routine, but it's amazing what a little bit of smart programming can do. Honestly, my new PR's were EASY today!!! I was very tempted to even go heavier, or add more volume, but I decided to stick to the program, so I can progress more for many weeks to come.

[brihead301]

Monday - 11/10/08 - Volume day


Squat

45 x 10
95 x 5
135 x 5
185 x 5
240 x 5 x 5

Bench

45 x 10
135 x 5
185 x 3
210 x 5 x 5

Power Clean

45 x 3
155 x 3 x 5

chin-ups

2 x 10

decline leg raise

2 x 15

Volume day is hard, I love it though!!!

[brihead301]

Wednesday - 11/12/08 - recovery day

Squat

45 x 10
95 x 5
135 x 5
185 x 3
215 x 5 x 2

OH press

45 x 10
95 x 5
145 x 5 x 3 - This was a new PR for me

Good Mornings

45 x 8
65 x 8
95 x 8 x 3

Swiss Ball Crunches

2 x 20

[brihead301]

Friday - 11/14/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
285 x 5 - NEW PR!!!

Bench

45 x 10
135 x 5
185 x 3
235 x 5 - new PR!!!!

Deadlift

135 x 5
225 x 3
315 x 1
375 x 3 - again, grip problems due to no chalk
315 x 2

Weighted pull-ups

25 lb. weight added - 3 x 5

Decline leg raise

1 x 15
1 x 20

[coldfire]

Nice work. Your squat is catching up.

I am in the same situation as you are with the deadlift -- no chalk.

[ditogarcia]

Dude those PRs make me tingle with excitement, I think I might follow the same routine that you are doing since my numbers are close to yours. When I finish getting all the gains I can on SS, I'll try the texas method . Nice work by the way man and I wanna see some more sick PRs soon, this journal just gave me some motivation reminding me to push it harder next time in the gym.

[ditogarcia]

Also I totally feel you regarding triples for power cleans. Sometimes it feels like 5 working sets is hellish for power cleans, especially when I'm going balls to the wall and max effort. Sometimes when I'm racking the weight on my shoulders it bangs against them and bruises me, or my wrists or shoulders start to hurt a bit because of flexibility.

[brihead301]

Thanks fellas. I f***ing love this Texas method. I was struggling with 265 for squats, now I just added 10 lbs. a week for the last 2 weeks, and 285 was EASY too. I can't really explain it, but that VRI combo really works to get you stronger. And doing triples for power cleans makes things so much easier to move up rather then 5's too.

[brihead301]

Monday - 11/17/08 - Volume day


Squat

45 x 10
95 x 5
135 x 5
185 x 3
245 x 5 x 5

Bench

45 x 10
135 x 5
185 x 3
215 x 5 x 5

Power Clean

45 x 3
135 x 3
160 x 3 x 5 - new PR!!! Never did 160 before, but I did it 3 x 5 today!!

Pull-ups

2 x 10

Swiss Ball crunch

2 x 20

Again, Volume day is a f***ing KILLER!!!!! My a** is whooped!!!

[brihead301]

Wednesday - 11/19/08 - recovery day

Squat

45 x 10
95 x 5
135 x 5
185 x 3
220 x 5 x 2

OH press

45 x 10
95 x 5
150 x 5 - New PR!!! But I pulled a muscle in my upper back, so I reduced the weight for the next 2 sets
135 x 5 x 2

Good mornings

45 x 10
65 x 10
105 x 8 x 3

Decline leg raises

2 x 15

S***ty workout because I was so freakin tired today. Oh well. Friday I'll kill it!!!

[brihead301]

Friday - 11/21/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 4
225 x 3
245 x 1
295 x 5 - NEW PR!!!

Bench

45 x 10
135 x 5
185 x 3
240 x 5 - new PR!!!!

Deadlift

135 x 5
225 x 3
315 x 1
380 x 5 - New PR!!! Chalk is a beautiful thing!!!

Weighted Chin-ups

30 lb. weight added - 3 x 5

Swiss ball crunch

2 x 20

I had more in me too, but I'll save it till next week.

[coldfire]

Dammit Bri, your deadlift is now stronger than mine. Well, at least I still have a bigger squat and bench

[brihead301]

What's your squat and bench?

[coldfire]

I squatted 140kg (310lbs) for 3x5 not too long ago and 345lbs x 2 a few days ago. Bench I'm not sure, but I had 265lbs x 4 and 300lbs x 1. I think I can bench 315 now, but don't really care.

[brihead301]

A 300 lb. bench is impressive. I know you don't care about bench though. That's a good squat too. That's weird that your upper body strength is so close to your lower body's. Did you used to be an all upper body guy or something?

[coldfire]

No, I never was an all upper body guy, but I have been using the leg press a lot when I was young and stupid. Besides, my hands are pretty short, so I'm good and bench and suck at deadlift.

[brihead301]

I see. I'm trying to get my bench up, and suprisingly it's been going pretty smoothly lately, considering I've added 20 lbs. in the last 3 weeks. My OH press is my weakness, I have to start doing lower reps with those.

[coldfire]

OHP was my weakness too. I got it up by working it for 5x5 twice a week. A few days ago I got a new PR of 200lbs on OHP.