Hangar 18: The Journal of Bassist-Dude

[Bassist-Dude]

Finally getting around to starting up a proper journal, because just remembering from workout to workout isn't cutting it any more. Plus, there's way more room for advice, encouragement, and such things if I actually post up my workouts!

Anyways, after taking time off due to inconsistency, left-over knee problems from basketball season, and a lack of transportation, I'm back in the gym this summer. Let me tell you, I missed it!

I figure I should outline my goals, and update them as this journal grows, so here goes:
I'm currently hovering around 185lbs at 6'1", with no idea what my BF% is, but I'd estimate it at around 12-14%
I'm using Starting Strength at this point in time, and the lifts from my last Big Three workout were:
Squat: 235lbs 3x5
Bench: 165lbs 2x5/1x4
Deadlift: 240lbs 1x5
I'd like to get up to at least 210lbs at 10%BF or less
Squat: 315 for reps
Bench: 225 for 5
and Deadlift: at least 360 by 5
As for a deadline, it'd be great to get all of them before I graduate from high school, but if things go better than expected, before I turn 18 (January 4th).

That's all for now. My next workout is tomorrow, and with that, the first proper entry in this journal.

[Bassist-Dude]

Starting Strength: B-Day

This one started off feeling like an off day, but turned out pretty great. One PR and another solid set. Squats were taken very light, and I used a box, as I'm in the middle of having a back/groin problem corrected. If all goes well that should be sorted out by next week.

Box Squats:
185lbs 3x5

Overhead Press:
115lbs 3x5

Barbell Rows:
PR! 145lbs 2x5 + 1x8

[Bassist-Dude]

Starting Strength: A Day

Two PRs today! Nothing particularly mindblowing, but it feels great to be making real progress again, especially on the bench press. As I'm correcting my form and adapting to it, the weights just get easier and easier, I love it!

Squat:
135lbs x5
185lbs x4
205lbs x3
225lbs x5
Had to take it easy again, but the back is feeling great, and the groin is getting better.

Bench:
Bar x10
95lbs x4
115lbs x3
135lbs x2
155lbs x1
165lbs 3x5 --- PR!

Deadlift:
135lbs x5
185lbs x4
205lbs x3
230lbs x2
240lbs x1
250lbs x5 --- PR!

Can't wait to hit 1.5xBW for Reps on the Deadlift, and BW for reps on the bench. No more avoiding the "How much do you bench?" question after that!

[Bassist-Dude]

Starting Strength: B Day

Another two PRs today, but unfortunately no squatting. I hate skipping them, but aggravating an injury would only make it worse. Had to go with the lesser of two evils, I suppose. I did do some light GMs to get a bit of hamstring work in, however.

Good Mornings:
95lbs 2x8 + 1x10

Overhead Press:
120lbs 3x5 --- PR!

Barbell Rows:
150lbs 3x5 --- PR
I got the sets done well enough, but I think my form was getting pretty ugly towards the end. Going to scale back the weight a bit and work up again with stricter form.

Going to see my Chiro/ART guy tomorrow, hopefully the last bit of my injury will be cleared up then. I really want to start squatting again.

[Bassist-Dude]

Starting Strength: A Day

I was finally able to squat again today, and it felt great! Not quite 100% yet, but close. If all goes well, I'll be fine by the time school starts. However, I couldn't bench today. I'm guessing I did something weird to my elbow a day or two a go, and it's just starting to bother me more now. I figured it'd be better to rest it now than possibly prolong the injury. Last, but not least, another Deadlift PR!

Squat:
Bar x8
135lbs x5
185lbs x4
205lbs x 3
210lbs x 5
205lbs x 5 (Forgot to put the 2.5s back on after my training partner used them)
210lbs x 5

Deadlift:
135lbs x5
185lbs x4
205lbs x3
230lbs x2
240lbs x1
255lbs x5 --- PR!

[Bassist-Dude]

Starting Strength: B Day

My elbow is still feeling off, but seems to be improving. Hopefully I'll be back to pressing movements soon. I took the extra time today to work on a couple weak points, in particular my grip. I've decided to give double overhand with a hook grip a try, so getting used to that for deadlifts will take a bit of practice, but it's feeling pretty good so far. Also, above everything else, I'm squatting 90% pain/discomfort free, now! Best of all, I'm moving much smoother than I was before, even compared to when everything was going smoothly.

Squat:
Bar x10
135lbs x5
185lbs x4
205lbs x3
215lbs x2
220lbs 3x5

Barbell Rows:
135lbs 3x5

Reverse Shoulder Flies:
10lbs/side 3x12

Static Barbell Holds:
210lbs
x30 seconds
2x 20 seconds
1x 15 seconds

Glute-Ham Raise:
Bodyweight 3x8

[Bassist-Dude]

Starting Strength: A Day

Not the greatest workout ever, today. I think it's got something to do with a change in rhythm, because today was my first day back in school, and I know for sure that I didn't eat enough. Once I get into a new rhythm and fix up my at-school diet, I'll see an improvement in the lifts again. My elbow is still bothering me, but it seems to be getting better slowly. On a more positive note, squats are feeling really good, and since I was feeling weaker, it was easier to pick out and work on form issues.

Squats:
135lbs x5
185lbs x4
205lbs x3
215lbs x5 - Felt I was rounding too much in the upper and mid back as I came out of the hole, so I lowered the weight slightly for the next two sets.
210lbs 2x5 - These felt much better, especially the last set.

Bench:
Can currently only press about 65lbs without bothering my elbow, so I did a few sets with the bar to keep my form and movement pattern fresh.

Deadlift:
135lbs x5
185lbs x4
205lbs x3
225lbs x2
235lbs x1
245lbs x5 - Lowered the weight to work on form, found I'm rounding too much in the mid/lower back. Going to keep the weight here, possibly lower it, and work on keeping as straight a back as possible.

[Bassist-Dude]

Starting Strength: B Day

Today's workout was much, much better than the last one. I ate a lot more today, and got a better rest the night before, which was definitely a part of it. Even better, however, was the feeling of squatting to rock bottom again, without any sort of pain in my knees, groin, or back. Probably one of the best feelings ever. Unfortunately, I couldn't press today, but the elbow is starting to feel much better.

Squats:
Bodyweight x10
Bar x10
135lbs x5
185lbs x4
205lbs x3
215lbs x2
220lbs x1
225lbs 3x5

Barbell Rows:
Bar x10
65lbs x10
85lbs x5
105lbs x4
115lbs x3
120lbs x2
125lbs x1
135lbs x5
140lbs 3x5

Also, a few minor notes. "Into the Pit" and "Over the Wall" by Testament are probably two of the greatest songs to squat to ever written, and contrast showers feel great.

[Bassist-Dude]

The 20 Rep Squat Experiment Day:

My training partner (v1337+ on here) is off helping at our school's Gr 8 Camp/Retreat, so I took the opportunity to try something new today. I was reading about 20 Rep Squats recently, and had somewhat tried them out earlier in the summer (only 135lbs, was just getting back into the gym), so I decided to give them a shot today.

The workout went like so, and I'll get to what I learned after:

- Dynamic Warm Up
Squats:
Bodyweight x10
45lbs x10
135lbs x5
155lbs x3
175lbs x1
185lbs x20

What I learned:

1. I think my legs are stronger than my core (abs/lower back) at the moment. Getting the 20 reps wasn't as grueling as I thought, but my lower back felt extremely sore/tired afterward. After about the 15th rep give or take, I had a hard time keeping the arch. I know for sure I rounded out too much at the bottom and on the way up on the last few reps.

2. After about the 10th rep, my arms felt really weird. A lot like when your foot falls asleep or something. Is this normal, or should I be changing up arm placement?

3. Can't wait to do em again, and do them better!

Any input on what I should do for my lower back and abs, and tips on 20 Rep Squats in general is very welcome, so feel free to comment!

[Bassist-Dude]

Starting Strength: A Day

After taking last week off after Monday's workout for various reasons, I got back into the gym and had an awesome workout. Probably one of the best in a while. My elbow feels great now, no pain left in it, so I was able to bench. My back is also feeling much better, though it cramped up on my last set on the Bench. However, my training partner and I filmed new form videos today, and those shall be up sooner rather than later.

Squats:
BW x10
Bar x10
135lbs x5
185lbs x4
195lbs x3
205lbs x2
215lbs x1
225lbs 3x5

Bench Press:
Bar x17
95lbs x5
115lbs x4
135lbs x3
145lbs x2
155lbs x1
160lbs 3x5

Deadlift:
135lbs x5
185lbs x4
205lbs x3
215lbs x2
225lbs x1
245lbs x5

[Coke]

The best thing you can do is stay with it all school season, you won't regret it man - good luck!!

[Bassist-Dude]

Thanks! I've got basketball season coming up in the middle of November, and my coach said we'll be practicing or playing at least 4, and often 6, days a week. Any suggestions on keeping strength through the basketball season?

[Off Road]

Like those 20 rep squats. What breathing protocol are you using?

[Bassist-Dude]

To be honest, I just went for it.
I had no idea what my real 10RM is, so I took a weight I knew I could get for 10 and went for 20. I remember doing the first 10 reps normally, then taking slightly longer between reps after that, and probably 3 to 5 breaths between reps on the last 5 or 6.

[Bassist-Dude]

Starting Strength: B Day

Unable to squat today, my knees disagreed with something I did in basketball practice on tuesday. Sucks, cause they were feeling fine up until then. However, my elbow feels 100% again and I hit a 1RM PR, which felt awesome. Also threw in some planks and shrugs today.

OH Press
Bar x10
65lbs x8
95lbs x5
105lbs x4
115lbs x3
135lbs x1 --- PR!
135lbs x1 --- Wanted to get it again, but form wasn't as good this time around
120lbs x5
120lbs x4
120lbs x1

Barbell Rows:
Bar x20
95lbs x8
115lbs x5
125lbs x4
135lbs x5
140lbs 3x5

Barbell Shrugs:
135lbs 3x10

Planks
60 second hold w/ 25lbs
30 second hold w/ 25lbs (deep push-up position)
40 second hold w/ 45lbs (reg plank position)


OH Pressing felt awesome today, and I was glad to find I barely lost any strength after not pressing for roughly 2 weeks.

[Bassist-Dude]

Starting Strength: A Day

Knees were feeling much better today, so I was able to squat. Felt much better form wise than the last squat work out, and with a heavier weight. Hit a 5lbs/Rep PR on the bench today, and that felt great, getting closer and closer to my bodyweight for reps goal. Only slight downer today was deadlifting. My back started getting a slight sharp pain right at the top of either glute, and right above the tailbone area in the middle, so I stopped before giving it the chance to get any worse. Threw in some grip work in place of finishing the DLs.

Squats:
BW x10
Bar x10
135lbs x5
155lbs x4
185lbs x3
205lbs x2
215lbs x1
230lbs 3x5

Bench:
Bar x10
95lbs x5
115lbs x4
135lbs x3
155lbs x2
165lbs x1
170lbs 3x5 --- PR!

Deadlift:
135lbs x5
185lbs x4
205lbs x3

Barbell Holds:
2x15 seconds w/ 225lbs

Weighted Planks:
3x30 seconds with 25lbs

[Bassist-Dude]

Starting Strength: B-Day

10lbs PR on my Squat! Felt awesome, and easier than I expected. Kinda surprising, seeing as I had fitness testing earlier in the day at school (1.1km run, push-ups, sit-ups). Seems like my Squat form as really clicked since my last workout. It's not perfect, but it feels much stronger now. Also hit a rep/set PR on the OH Press today, and rows really hit my forearms/grips today.

Squats:
BW x12
Bar x10
135lbs x5
185lbs x4
205lbs x3
215lbs x2
230lbs x1
240lbs 3x5 --- PR!

OH Press:
Bar x10
65lbs x5
85lbs x4
95lbs x3
105lbs x2
115lbs x1
120lbs 3x5

Barbell Rows:
Bar x10
95lbs x5
115lbs x4
125lbs x3
135lbs x2
140lbs x1
150lbs x5
145lbs 2x5

[Coke]

Glad to see you back to the squats and in a groove with 'em...looks pretty good in here bro.

[Bassist-Dude]

Thanks man! I had another sick workout today, too.

Starting Strength: A-Day

Today started off pretty average, felt sluggish in PE, and my knees were being vaguely annoying. Anyways, got to the gym, and hit TWO huge PRs today. Gotta say, it's probably the best feeling ever.

Squat:
BW x10
Bar x10
135lbs x5
185lbs x4
205lbs x3
225lbs x2
240lbs x1
250lbs 3x5 --- 10lbs PR!

Bench:
Bar x10
95lbs x5
115lbs x4
135lbs x3
160lbs x2
170lbs x1
180lbs x4 --- failed on 5th
175lbs x4 --- Racked before 5th
135lbs x13 --- Decided to mix it up and go for reps.

Deadlift:
135lbs x5
185lbs x4
205lbs x3
225lbs x2
245lbs x1
260lbs x1
275lbs x5 --- 30lbs PR!

[Bassist-Dude]

Starting Strength: B-Day (Pt 1)

Due to some scheduling mix-ups, I ended up going to the gym solo today, and only doing squats (plus chins, for kicks) and will finish B-Day with my training partner tomorrow. Anyways, on to the good stuff!

Squatted 260lbs today, which means I've added a solid 30lbs to my quat this week - I think I'm finally doing Rippetoe's right!
Only slight negative is that I'm not sitting back on my heels as much as I want on every rep, so I'm going to stay at 260 or so and work on form for a day or two and see how it goes.

Squat:
BW x10
Bar x10
135lbs x5
185lbs x4
205lbs x3
225lbs x2
250lbs x1
260lbs 3x5 --- 10lbs PR!

Chin-ups:
BW 1x4
BW 2x5

[Off Road]

Squats are climbing...good stuff.

[Bassist-Dude]

Squats are climbing...good stuff.

Thanks!

Starting Strength: B-Day (Pt 2)

OH press feels like it has stalled slightly, so I'm going to take back by 10-15lbs and throw in a short pause between each rep. Should help with form, and not relying as heavily on the stretch reflex. I've also found Barbell rows don't entirely agree with my torso length. I'm feeling a bit too much stress on my lower back as the weight goes up, so I'll be experimenting with different stances, stretching, and possibly switching over to weighted chins.

OH Press:
Bar x12
65lbs x5
95lbs x4
105lbs x3
115lbs x2
120lbs x1
125lbs x5
125lbs x2 --- Failed on third
120lbs 2x5

Barbell Rows:
Bar x10
95lbs x5
115lbs x4
125lbs x3
135lbs x2
140lbs x1
155lbs 2x5
155lbs 1x7

Weighted Chin-ups:
BW + 10lbs 1x5
BW + 10lbs 1x4

Weighted Planks
60 seconds w/ 25lbs x3

[Bassist-Dude]

Starting Strength: A-Day

Today's workout went pretty well, two PRs, and more knowledge gained. Took it lighter on the squats today because of fitness testing at school, but other than that, went full out. Result: 5lbs PR on the Bench, and a 10lbs PR on my Deadlift. I'm now at 1.5x my bodyweight for deads, which is pretty sweet. Definitely found some weak areas to work on in that lift as well, after seeing where my form broke down on the last couple reps.

Squats:
BW x10
Bar x10
135lbs x5
185lbs x4
225lbs x3
245lbs x2
250lbs x1 --- (Just to see if I should go 5-10lbs heavier. Decided to play it safe)
250lbs 3x5

Bench:
Bar x12
95lbs x7
115lbs x4
135lbs x3
155lbs x2
165lbs x1
175lbs 3x5 --- PR!

Deadlift:
135lbs x5
185lbs x4
225lbs x3
250lbs x2
270lbs x1
285lbs x5 --- PR!

[Bassist-Dude]

Program and (Short Term) Goals Update:

Basketball season has started up earlier than expected this year due to a new coach. We're currently practicing on Tuesdays and Wednesdays, and I'm finding that the amount of running we do plus the progressively heavier weights in Starting Strength are gonna burn me out real quick. In turn, I've thrown together a new program that I'll be experimenting until the season gets too busy to go three days a week. As it is now, untested, the programs looks like this:

Upper Body Workout - Monday:
A. Bench press – work to a max set of 5
B. Flat Bench Dumbbell Press – 2 sets of max reps (15-20 first set, same weight both sets)
C. Chin-ups/Pull-ups – 3x5-8 (Add reps until 3x8, then drop reps and add weight)
D. Dumbbell Rows + Facepulls/Rear Delt Flyes – 3/4x8-12
E. Barbell shrugs – 3/4x8-15
F. Dumbbell Curls – 4x10

Deadlift Focus Workout- Thursday:
A. Deadlift – work up to a max set of 5
B. Good Mornings – 3x8
C. Chin-ups/Pull-ups – 3x3 (focus on explosive/full range, from a dead hang)
D. Back Extensions – 2/3x10
E. Calf Raises – 4x20

Friday - Rest

Squat Focus Workout- Saturday:
A. Squats – 3x5
B. Step ups – 3x6-10
C. Glute Ham Raises – 3x8-12
D. Chin-ups/Pull-ups – 5x3 (heavier weight)
E. OH Press: 3x5
F. Planks – 3xTime (Add weight, time)

Sunday - Rest

I basically took the ME Upper Body day from WS4SB because I've had success with that in the past, then created two days around Squats and Deadlifts to keep building those up and work on weak points. Any critiques or suggestions are welcome!

New Short Term Goals:
Short Term = Before basketball season gets busier, around mid November.
Squats: 285 x5
Deadlift: 315 x1-3
Bench: 190-200 x1

That's all for now, here's hoping the new programing works out the way I want it to!

[Bassist-Dude]

Powerslave: Deadlift Day

I named the program after one of my favourite Maiden songs, cause I wrote it up while on a huge kick. Turns out, it's not too bad a program either, at least so far! It's only temporary, anyways, and it's looking like it will fit well around basketball. Aside from deadlifts, I took today somewhat easy, feeling out what works and what weights I'll be using.

Deadlifts:
135lbs x5
185lbs x4
225lbs x3
250lbs x2
260lbs x1
270lbs x5

Good Mornings:
95lbs x8
105lbs x8
115lbs x8

Weighted Chin-ups:
BW + 20lbs x3
BW + 15lbs 2x3

Back Extensions: 2/3x10
BW x10
BW + 25lbs x10
BW + 35lbs x10

Unilateral Calf Raises:
3x20/leg BW + 40lbs

Only thing that remains to be seen is how my lower back responds to the increase in volume and newly added isolation work. It'll either hate it, or it'll fix up a weak point for me. I'll find out soon enough! :P
I also fixed up my deadlift form a bit today, after reading the "Put your shoulder blades in your pocket" cue. Definitely felt it more in the upper and mid back and lats today. However, I found my grip wasn't great today. I will likely end up throwing in grip work to fix this, if it doesn't shape up soon.