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 Post subject: Ken's Journal
PostPosted: Thu Jun 09, 2011 10:42 pm 
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For some historical perspective, thought I'd start with Wednesday, August 25th, 2010. My first day when I decided "I should really work out." At that time I owned two adjustable dumbbells, and was just doing what I remembered from high school:

Code:
Concentration Curls : 25# - 8, 8
Seated Triceps Curls: 25# - 8, 8, 8

Then I have this note, with no idea what the "90" and "180" mean:

90-Concentration Curls: 25# - 7, 6
180-Preacher Curls    : 25# - 10
                        35# - 8, 5


My notes don't actually say Concentration curls and Preacher curls, because I did not know that's what they were called. I've cleaned it up for publication :)


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 Post subject: Re: Ken's Journal
PostPosted: Thu Jun 09, 2011 11:01 pm 
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Location: New York, USA
Thursday, June 9, 2011

Week: 42, Day 3
Stronglifts Week: 10

Code:
Squat                      175# - 5, 5, 5, 5, 5
Press                     97.5# - 5, 5, 5, 5, 5
Deadlift                   255# - 5
Pullups  Wide-Overhand H,H      - 8, 8, 8, 8, 6  (38 total)


Bummer on the deadlift, I put on two 5#'s when I should have put on two 10#'s, so today was supposed to be 265# but after the lift I realized I had only done 255#.

The "H,H" in pullups means two heavy Walmart resistance tubes.

The only way I can figure to get fixed-width font is to use the "code" tag,but it puts everything in that pale green color.


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 Post subject: Re: Ken's Journal
PostPosted: Mon Jun 13, 2011 6:11 pm 
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Sunday, June 12, 2011

Week: 43
Day: 1
SL Week: 11

Squat
180# - 5 x 5

Bench
150# - 5 x 5

Row
105# - 5 x 5

I have never really bothered to write down warm-ups, but I might start just out of curiosity.


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 Post subject: Re: Ken's Journal
PostPosted: Tue Jun 14, 2011 6:11 pm 
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Tuesday, June 14, 2011

Week: 43
Day: 2
Stronglifts Week: 11

Squat
35# - 5
110# - 5
185# - 5 x 5

Note: experimented with very skimpy warmup, trying to get a strong feel from experience how the warmup sequence affects the sets. First set was quite shaky. Next time will do lots of warmups and compare.


Press
35# - 5
65# - 5
85# - 3
100# - 5 x 5

Last set rather slow, definitely getting tired out, but have avoided my worst habit - hyperextending lower back.

Deadlift
135# - 5
185# - 4
235# - 3 (used chalk first time ever, wow!)
265# - 1 x 5, baseball grip. Personal best for working set.

3 warmups has always worked before but I think at 260#+ I will need four warmup sets from now on.

Following Mehdi's advice to stick with overhand grip as long as possible to improve grip strength, and then use baseball grip on the working set.

Pullups
Overhand Wide Grip
2 Resistance tubes: 1 heavy, 1 medium. From walmart.

5 x 8 - new working set personal best with this resistance level and wide overhand.

Beginning to feel a satisfying strengthening of grip on these.


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 Post subject: Re: Ken's Journal
PostPosted: Thu Jun 16, 2011 8:56 pm 
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Location: New York, USA
Thursday, June 16, 2011

Week: 43
Day: 3
Stronglifts week: 11

DOMS

Yesterday was sore for first time in quite awhile, presumably from Deadlifts the day before. This morning woke up feeling stiff and sore on left side, from lower back down through leg. Decided to let warm-ups tell if I'd be working out. Ended up doing all exercises.


Squat
_35# - 5
_75# - 5
115# - 5
155# - 3
175# - 3

190# - 5 x 5

Mental energy was on driving with hips and preventing "squat good mornings." Effort was a success, but ended up very sore about 15 minutes after workout. That has not happened in a long time.

One of those times you feel like you've done it for the first time.

Note: slight soreness in left lower back had no effect on squats at all.

Bench
_35# - 5
_65# - 5
_95# - 4
125# - 3

155# - 5 x 5

Slight soreness in left side got serious after each set. Get this: on the outside of my lower left leg. Go figure.

Rows (Pendlay)
35# - 5
50# - 5 (made mistake, should have been 60#)
85# - 5

110# - 5 x 5

Rows are still very unpredictable. Last session was rough at 105, today at 110 felt like I could do it all day

Slight soreness in left lower back a minor irritation, also outside of lower left leg felt stretched.


Pullups
Wide Overhand grip
2 Resistance tubes - 1 heavy, 1 light - from walmart

8 - 7 - 7 - 7 - 6 - 6 = 41

Did 6th set because I did not make 40 across first 5 sets


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 Post subject: Re: Ken's Journal
PostPosted: Sun Jun 19, 2011 8:34 pm 
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Location: New York, USA
Sunday, June 19, 2011

Week: 44
Day: 1
Stronglifts week: 12

Morning Weight: 172#

All weights in pounds

Squat

_35 - 5
_75 - 4
125 - 4
165 - 4

195 - 5 x 5

Awesome, this was my first stall point, and I deloaded to 160# about 3 weeks ago. Today made 5 smooth sets.

Press

35 - 5
65 - 5
85 - 4

102.5 - 5 x 5

Incrementing by only 2.5 per workout after first deload after failing at 115.

Deadlift

125 - 5
175 - 4
225 - 3
255 - 3 Chalked

275 - 5 (!!) Baseball grip

Beautiful smooth set. I love the deadlift.

Following advice to use overhand grip through all warmups to improve grip strength, and then use baseball grip on working set so as not risk missing it over grip strength.

Pullups

Had to skip it, guests were already arriving, just did a set of 15 tri pushups for the fun of it and packed it in.


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 Post subject: Re: Ken's Journal
PostPosted: Tue Jun 21, 2011 8:28 pm 
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Location: New York, USA
Tuesday, June 21, 2011
Week: 44
Day: 2
Stronglifts Week: 12

All weight in pounds.

Morning weight: 169 (lost 3 pounds since Sunday??)

General note: with regular stronglifts progression, none of the exercises are easy anymore. Workouts are an exertion for all exercises now.

Squat
_35 - 5
_75 - 4
135 - 4
175 - 3
200 - 5 x 5

Woohoo! New PR for working set. I'm in the 200 club.

After 3rd set felt like I'd been whacked across the behind with a metal pipe. One additional whack per set after that.

Bench
_35 - 5
_85 - 5
145 - 3
160 - 5 x 5

Rep 5 got slower and slower with each set, but no form breakdowns

Row
_35 - 5
_65 - 5
_95 - 3
115 - 5 x 5

Pullups
Wide overhand grip
2 Walmart resistance tubes - medium and light

8, 8, 8, 7, 6, extra set to make at least 40: 4


Last edited by KenDowns on Thu Jun 23, 2011 9:58 pm, edited 1 time in total.

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 Post subject: Re: Ken's Journal
PostPosted: Thu Jun 23, 2011 9:58 pm 
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Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1354
Location: New York, USA
Thursday, June 23, 2011
Week: 44
Day: 3
Stronglifts Week: 12

All weight in pounds.

Squat
_35 - 5
_85 - 4
145 - 4
185 - 3
205 - 5 x 5

Once again after 3rd set felt like I'd been whacked across the behind with a metal pipe. Soreness in glutes continues as I write this a few hours later.

Press
_35 - 5
_65 - 5
105 - 5 x 5

Deadlift
135 - 5, overhand
195 - 4, overhand
235 - 3, overhand
265 - 2, overhand, chalked
285 - 1 x 5, baseball, chalked

Pullups
Wide overhand grip
2 Walmart resistance tubes - light and light

8, 7, 7, 7, 6, extra set to make at least 40: 5


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 Post subject: Re: Ken's Journal
PostPosted: Sun Jun 26, 2011 6:49 pm 
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Location: New York, USA
Sunday, June 26, 2011
Week: 45
Day: 1
Stronglifts Week: 13

** Ding Ding! 10 months exactly of lifting **

All weight in pounds.

Today's Theme
Quoting mark74: "StrongLifts as all linear programs is relatively easy until you hit a certain point, then it becomes progressively challenging up until it's positively brutal."

Squat
_35 - 5
_85 - 4
145 - 4
185 - 3
210 - 5, 4*, 3, 2

* Did 5 reps on set 2 but my spotter said, "my back hurt just watching that," so I'm not counting it. Learned a lot today. That bad rep put a load onto my lower back, so it is a bit sore, but does not feel injured -- more like DOMS and I expect it to go away. On the bright side I'm getting a very strong feel for when I have one in the tank on squats and don't anticipate doing that to myself again.

The stronglifts playbook says to try again @210 before deloading, but I'm going to deviate and deload to 175 and resume. At next stall I would go to 3x5 on squats.

Bench
_35 - 5
_90 - 5
145 - 4
162.5 - 5, 5, ---2--?????*, 5, 5

* This was odd. I pull two reps and completely collapse on 3rd. Scratching my head as we switch the weights for my partner's set I realize we loaded 20 extra pounds for my set! Decided to count it as set 3, and if I could finish the 5x5 we'd go on as normal.

Decided to go w/2.5 increments hoping to go longer before stalling.

Rep 5 got slower and slower with each set, but no form breakdowns.

Row
_35 - 5
_65 - 5
100 - 4
117.5 - 5 x 5

Woohoo! New PR for working set on rows. Have never been able to get past 115 before. Doing the 2.5 increments seems to help.


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 Post subject: Re: Ken's Journal
PostPosted: Tue Jun 28, 2011 6:34 pm 
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Location: New York, USA
Tuesday, June 28, 2011

Day 2 of Week 45, Stronglifts week 13

All weight in pounds

Todays theme: I'm getting sick of these 5x5 squats every session!

Squat
_35 - 5
_85 - 5
175 - 5 x 5

2nd deload to 175 after epic fail at 210. After next stall go to 3x5

Press
_35 - 5
_75 - 5
110 - 5 x 5

Jumped by 5 this time. Will go up 2.5 next time.

Deadlift
145 - 5, overhand
195 - 4, overhand
235 - 3, overhand
265 - 2, overhand, chalked
295 - 1 x 5, baseball, chalked

Spotter says it was sloppy, and I agreed, it felt sloppy.

Milestone: that's the end of my Sears 300lb weight set, time to buy more plates. Have been searching Craigslist. If I can't find on Craigslist, the cheapest way to get more plates seems to be to buy a 2nd set, 35# bar + 265# of plates.


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 Post subject: Re: Ken's Journal
PostPosted: Thu Jun 30, 2011 8:04 pm 
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Thursday, June 30, 2011

Day 3 of Week 45, Stronglifts week 13

All weight in pounds.

Decided to break routine and go for some maxes.

Squat
_85 - 5
120 - 5
155 - 3
180 - 5 * forgot I was going for max and did full set
210 - 1
230 - 1
250 - 1

Bench
_85 - 4
130 - 3
160 - 3
180 - 1
195 - 1
210 - 1 *New PR
220 - Utter fail


Row
_35 - 5
_65 - 4
_95 - 3
125 - 2
140 - 1
150 - 1
155 - Fail

Pullups
Wide overhand, body weight, single set: 8 reps *New PR

Narrow overhand, body weight, single set: 8 reps


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 Post subject: Re: Ken's Journal
PostPosted: Sun Jul 03, 2011 2:49 pm 
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Location: New York, USA
Sunday, July 3, 2011

Day 1 of Week 45, Stronglifts week 14

All weight in pounds

Squat
_35 - 5
_85 - 5
155 - 5
185 - 5 x 5

Training partner says that I kept a straight back to the bottom, but as I began to lift I would hyper-extend my lower back at the start and the return to straight at top. This probably explains my sore lower back today. That's my next form item to work on for squats.

Press
_35 - 5
_65 - 5
_95 - 2
110 - 1
120 - 1
135 - 1 * First time setting a 1RM
145 - fail

Deadlift
125 - 5, overhand
175 - 3, overhand
225 - 3, overhand
275 - 2, overhand, chalked
305 - 1, mixed, chalked
315 - 1, mixed, chalked
325 - 1, mixed, chalked * First time setting a 1RM
335 - fail (didn't budge)

Spotter says I was extending hips and knees at start, instead of just knees, so that's my next thing to work on for deadlifts.


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 Post subject: Re: Ken's Journal
PostPosted: Wed Jul 06, 2011 7:27 pm 
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Location: New York, USA
Tuesday, July 5, 2011

Day 2 of Week 46, Stronglifts week 14

All weight in pounds.

Morning weigth: 173

Squat
_35 - 5
_85 - 5
135 - 4
170 - 4
190 - 5 x 5

Bench
_35 - 5
105 - 4
165 - 5 x 5

Once again we misloaded the plates, set 4 was actually 160.

Row
_35 - 5
_65 - 4
_95 - 3
120 - 5 x 5

New PR for working set


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 Post subject: Re: Ken's Journal
PostPosted: Sun Jul 10, 2011 10:38 pm 
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Location: New York, USA
Thursday, July 7, 2011

Day 3 of Week 46, Stronglifts week 14

All weight in pounds

Morning weight: 171, not really gaining weight

Squat
_45 - 5
_95 - 5
135 - 3
195 - 5 x 5

Press
_45 - 5
_75 - 3
112.5 - 5, 5, 5, 5, 3 * Failed 5 x 5

Deadlift
155 - 5
205 - 3
255 - 2
285 - 2
305 - 4, mixed, chalked Failed 5th rep


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 Post subject: Re: Ken's Journal
PostPosted: Tue Jul 12, 2011 6:58 pm 
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Location: New York, USA
Sunday, July 10, 2011

Day 1 of Week 47, Stronglifts week 15

All weight in pounds.

Morning weigth: 170

Squat
_45 - 5
_95 - 5
165 - 4
200 - 5 x 5

Bench
_45 - 5
_95 - 5
125 - 4
167.5 - 5 x 5

Row
_45 - 5
_95 - 4
122.5 - 5 x 5

New PR for working set

Pullups
Body weight, wide overhand: 8, 5


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