Mex's Journal

[Mex]

Friday Feb 10, 2010 - session 36 (all weight quoted in lbs).

Body weight = 159.7

Workout:

Squats warm up to...
3x5x215

Bench warm up to...
1x5x160
1x5x160
1x3x160

Deadlifts warm up to...
1x3x245 ...failed on rep 4.

push ups
skipped

Failed on bench finally. My left shoulder felt sore again so I think it is from bench, not ohp as I originally suspected.

Failed on dl again too. Same reap as last time. I have chalk but I forgot to bring it (left it in my gym bag). But this is the main reason I think so next time I better remember it.

I skipped push ups again since my shoulder was sore.

Thats all for now. Cheers!

 

[Quagmire911]

What is your form like on bench? Have you looked into a powerlifting style? Ie, Tucking your elbows, squeezing your lats together, at least a bit of an arch, getting your feet placement right? How wide is your grip on the bar?

How long since you have had a deload? Looks like your newbie gains are starting to run out, welcome to the suck.

And watch your depth on squats, it is a awfully near to your deads. Maybe the chalk will help the deads however.

Keep it up,

Quagmire

 

[Mex]

What is your form like on bench? Have you looked into a powerlifting style? Ie, Tucking your elbows, squeezing your lats together, at least a bit of an arch, getting your feet placement right? How wide is your grip on the bar?
Quagmire

I do squeeze my lats together, and arch a little, but not very much. I am pretty short and I dont think the bench we have is standard. Therefore, I can not get flat-footed on the floor so it is hard to get the full arch. My grip is such that my pinky fingers are just touching the rings on the bar. I wont say I tuck my elbows, but they are notgoing sideways either...somewhere ion the middle, but maybe closer to sideways which might be the problem.

How long since you have had a deload? Looks like your newbie gains are starting to run out, welcome to the suck.
Quagmire

I have only deloaded on one exercise, ohp. But I have stalled on everything else at least once.

And watch your depth on squats, it is a awfully near to your deads. Maybe the chalk will help the deads however.
Quagmire

I go to parallel, but certainly not ATG. I agree about the squat getting pretty close to the DL, but think I can get my DL numbers up at least another 20 pounds with better grip, i.e. chalk. I am very close to failing on squats as well. Certainly if I went ATG I would have to take off at least 15-20 lbs to complete 3x5.

Thanks for the feedback Quag. Any other suggestions for improvement from here are appreciated.

 

[Quagmire911]

If you're knees feel ok continue with parallel if you wish, some seem to do better with parallel, some with a2g. Just watch you don't get to high.

You missed a few workouts around Christmas didn't you? If that was your last time off or deload, I'd recommend a deload. You could maybe wait a week or two and try and up the deads if that chalk helps but 6-8 weeks is about right at your level for a deload. Hopefully that will give you nice boost when you return.

As far as bench, a lot of people don't know but the flat bench is one of the more dangerous exercises. Lifting as described above, and bringing in your grip on the bar can help somewhat. If you think of pushing someone and doing that action, that is a good grip width to take. This will take pressure of the shoulders and pecs. You can make it even safer by using an incline and/or a multi grip bar.

You need to make sure this shoulder pain doesn't get worse though, you need to get rid of it now. Try this:

http://www.intensemuscle.com/6997-how-cure-shoulder-problems-trust-me-will-do-90-time.html

 

[EFFORT]

How to bench- http://www.youtube.com/watch?v=vUcjOIZc80c
How to deadlift- http://www.youtube.com/watch?v=1nRRlk6264I

 

[Mex]

Okay, so I just took 1 week off for rest. I am getting back into the gym tomorrow. I will also deload on all of my exercises. To remind you I am on a version of Starting Strength.

On squats I will go back to 185 lbs. I am going to try to go depper. Before I was going to parallel (Did up to 215 for 3x5 but only to parallel).

On ohp I will go down to 85 (failed at 100 on 4th rep of 3rd set).

On bench I will go down to 140 (failed at 160 on 4th rep of 3rd set).

On deads I will go down to 215 (failed at 245 on 4th rep--only do one set).

Any suggestions for alterations are appreciated.

As far as my diet, I have been eating much less in this week off. Not so many carbs in particular. I kept protein to about 1g/lb bw as well. I hope I did not lose any/much muscle. Cheers.

 

[Mex]

Git back to gym today. Meant to go last Friday but a situation came up and could not go. Anyway, so after 4 consecutive sessions missed I am back.

Monday Feb 2, 2010 - session 37 (all weight quoted in lbs).

Body weight = 156.8

Workout:

Squats warm up to...
3x5x185

Ohp warm up to...
3x5x95

inv rows
10,10,7

Chin ups
3,3

Felt weird after missing so many. I lost about 4 lbs, surely some of it was muscle since I really felt weak, especially on pull-ups. As you can see, I deloaded weight on squats and ohp. Hopefully I can get some momentum and get my numbers up. Also, I went below parallel on squats, but not ATG.

 

[Mex]

Wednesday Feb 24, 2010 - session 38 (all weight quoted in lbs).

Body weight = 155.4

Workout:

Squats warm up to...
2x5x185

Bench warm up to...
3x5x135

Deadlifts warm up to...
1x3x215 ...failed on rep 4.


Did only 2 sets of squats and did not increase weight from last session. I decided that on deadlift days I would go easier on squats. I did go below parallel again though.

Moved hands in on the bench by about 1.5 inches and did not get any pain in my shoulder so thanks for the tips Quagmire and EFFORT.

 

[Mex]

Deadlifts warm up to...
1x3x215 ...failed on rep 4.

Typo, I did not fail on rep 4. I copied and pasted and forgot to make a change. I completed all 5 reps of 215 with relative ease.

 

[Mex]

Friday Feb 26, 2010 - session 39 (all weight quoted in lbs).

Body weight = 156.3

Workout:

Squats warm up to...
3x5x190

Ohp warm up to...
3x5x100

BO rows
3x5x115

Chin ups
8,4

Started bent over rows (as opposed to doing inverted rows). I did not know what weight to start with so I did 95 first and it was too easy. So I did 115 which was still pretty easy. Ill increase by 10 each time until I fail I guess. I actually wanted to do Pendlays but the form just did not feel right. Ill have to practice that. Thats all for now. Cheers!

 

[Mex]

Monday March 1, 2010 - session 40 (all weight quoted in lbs).

Body weight = 157.6

Workout:

Squats warm up to...
3x5x200

Bench warm up to...
3x5x145

BO rows
3x5x115

Pull-ups
6,4

No comments today. Cheers!

 

[Mex]

Wednesday March 3, 2010 - session 41 (all weight quoted in lbs).

Body weight = 156.5

Workout:

Squats warm up to...
2x5x200

Ohp warm up to...
3x5x105

Deadlifts warm up to...
1x5x225

 

[Mex]

Missed last Friday's workout again. I am getting much busier lately so I need to cut down on gym time. So today I started 20 rep squats. After this I did the standard pullovers, then a circuit of pull-ups, pushups, and decline sit-ups, three rotations till failure. I know 20 reppers are not easy, I am not doing this to be lazy. I just want to be more efficient for now and also hope to put on some more mass.

I will probably do this 2 times per week, say Monday and Friday so I can get good recovery. On Wednesdays I am thinking of doing deadlifts with some sort of press and maybe rows, and staying with 3x5 on that stuff. Any comments?

I did 20x145 to start. After the workout I was winded for much longer than usual. I am not sure if it was the squats or the circuit. I did not take breaks between sets on the circuit. Should I have?

 

[Fuglydude]

The 20 rep squats combined w/ the circuit will definitely ramp up your intensity. I think intensity is of major importance when trying to force your body to grow/change. Just make sure your nutrition/rest is good so you recover well.

I have squatted 2x/week, but I do a 3 x 3 format, then a 20-rep set w/ a pretty light weight (165 lbs last time, so not much more than you're doing). I take long breaks in between and use weighted chin ups between squat sets to stretch out and re-invigorate my lower back. Even w/ a modest weight, the 20 rep squats really whoop my ass. It often takes everything I have for the last few reps. I guess it boils down to how hard you're working for your 20 rep squats.

High rep squats really hit your lower back as towards the end of your set you're doing anything possible to stabilize and move the weight. I think doing this 2x per week and then deadlifting would be quite taxing to your lower back... but hey you know your body a lot better than me. I only deadlift 2x/month and take long rests prior to max lift deadlift days. My lower back is quite prone to fatigue, and I want it to be totally fresh before attempting a max pull.

I think the proposed change will definitely hit your body in different ways, assuming that you're resting/recovering appropriately, and giving your body adequate substrate to regenerate. Just listen to your body, this will help you avoid overtraining.

 

[Mex]

Wednesday March 10
DL: 3x8x205
ohp: 3x8x95


Friday March 12
squats: 20x140
circuit: chin-ups, push-ups, decline sit-ups 2 rounds til failure
completely gassed after the circuit.


Monday and Fridays are 30 rep squat days. On wednesdays I am going for more reps and less weight, and just a pull and press. I may alternate between dls and rows each week. My stamina is terrible, and it is clear after a 20 rep session followed by a circuit.

 

[Mex]

Just finished 2nd week of 20 rep squats...up to 150 lbs now. Still doing this mon and fri, and leaving wed for an easier day with 1 push and 1 pull movement.

 

[Drum&Bass]

Im having mixed feelings about high rep squats. They haven't really done much to improve strength. I only ask my weaker clients to do high rep squats to help develop proper movement pattern.

Low Rep box squatting and constantly trying to get my whole body big around my legs seems to be more effective than doing high rep squats and trying to get my legs big hoping it will effect my body.

 

[Mex]

Im having mixed feelings about high rep squats. They haven't really done much to improve strength. I only ask my weaker clients to do high rep squats to help develop proper movement pattern.

Low Rep box squatting and constantly trying to get my whole body big around my legs seems to be more effective than doing high rep squats and trying to get my legs big hoping it will effect my body.

Thanks for the input. I am actually liking the 20 reps so far since workout time is really short and my schedule is really busy. Trust me, I am not trying to be lazy. In fact, the 20 rep workout is more grueling than what I was doing before. I finish in about 20-25 minutes, including a circuit of body weight stuff, but it is 25 minutes of pain.

I am not trying to "get my legs big", just want to put overall mass on and from what I have read is 20 rep squats are supposed to be pretty effective at that. I have never tried box squatting before, and maybe you are right. But I am going to give 20 reps a fair chance before switching.

 

[Mex]

Ok, it has been a long while since I posted here. In fact, I really messed up my progress. Anyway, I can sit here and list excuses for not going to the gym, but thats all they are is excuses. I will say this though for the sake of other newbies reading this, there will be small stretches of time, say up to a week even, where you have no access to a gym. But once you skip once, even if it is unavoidable, it becomes VERY EASY to find excuses to skip on days when it is feasible, but maybe not convenient.

I feel like I should apologize but whats the point, I only screwed myself. Anyway, I still appreciate the pointers especially from Quag, Cure, Fugly, D&B and Jitter, and of course EFFORT for the diet help. I will use this information to get back on track.

That said, I went back to the gym this week (MWF) and did the SS routine. I am going to use this until I get my numbers back to where they were which should take about 4-5 weeks or so: 105 ohp, 160 bench, 200 squat, and 250 dead all for 3x5. Right now I am at: 80 ohp, 120 bench, 145 squat, and 175 dead all for 3x5. Once I do this, or maybe a little further depending on stalls, I will look to start a new routine, maybe attempt the 20 rep squats again.

 

[Mex]

I am back to the point I wanted to be...almost. I got to 100 ohp, 150 bench, 200 squat, all for 3x5, and 250 dead for 1x5. I am really having a hard time getting bench and ohp numbers up. I have stalled a few times on both exercises, but not on the big lifts (squats and deads). I have been thinking of where I want to be within 6 months time: 250 squat, 325 dead, and 185 bench all for 5RM. So far, I have noticed improvements in my chest, shoulders , and upper legs (quads). I would also like to get improvement in my arms and lower legs too in the process.

Anyway, I am going to do the 20 rep squats staring Monday. I plan to do them 2x per week for 8 weeks. That means I will start at 120, and (hopefully) reach 200 for 20 reps.

The plan is to do 20 reppers on Monday and Friday, then follow this up with a cool down set of 20 pull-overs. Then do a round of pull/chin-ups to finish it off. I dont want to throw a lot of stuff in there; short and sweet, but still intense, and hitting a lot of body parts. Maybe even throw in a non-compound movement...curls?

On Wednesdays, I am thinking of doing 3 exercises. I would like to keep this day as an "easy day" so I can focus my energy and recovery on the squats. Here are my thoughts:

1) Decline db press. First, my gym does not have a dip station which is what I would ideally prefer. Also, sometimes there are no spotters around when I go so I would like to avoid barbell bench if possible. Yes, the gym is crap, but it is cheap as hell, and one block from work. Anyway, what rep range should I go for?

2) Deads or rows. I really like doing deads, and I really want to increase my deadlift numbers. But, I am not sure if I should go crazy here while my main focus is squatting. Maybe alternating each week between deads and rows. In either case, should I do high, medium, or low reps on these?

3) I am thinking to do ohp here. Should I stick with a 3x5 or something different.