Back at it... Rippetoe's SS
 

After not having lifted in 4 months and having whatever muscle was left eaten away at OCS, I finally got back to the gym today. Man, did that feel good. I am a weakling. Day 1's damage:

Today I did the recommended workout to find where I should start with weight- basically, start low and keep doing sets of 5 with more and more weight until form starts to falter. Do 2 more sets at that weight.
I'm actually going to drop my deadlifts back down 15 lbs, my form was shot to hell

A workout
Squats: 155
Bench: 135
Deads: 235
Ab work done

Welcome back to the gym!! :weights:

Glad your back into the gym! Best of luck to you.

8/31 B
 

Today was the B workout, I'll be off until monday to start a MTF schedule. Rows went a lot better than I was expecting, I'm going to bring the weight up a bit next time. Once again, I was just adding weight until form fell to see where I should start. On a final note, I didn't do squats because I jacked up my form on day 1 and the muscles are still feeling a bit strained. Should be back at em monday

Squats: xxx
Mil press: 85
Rows: 135
Abs done, pullups done but with a focus on reps, not weighted.

9/4 (A workout)
 

Squats felt too easy so I added 10 pounds and did 3 more sets. Probably means that I should have done more yet, but I'll call it good for now. DLs were also too easy, but better safe than sorry. Once again, it's great to be back

Squats: 165
Bench: 145
Deads: 225
Dips (2x8): 50
Abs (2x8): 113 (using a lat pulldown machine and a rope, I basically just bend/hunch over.. it works)

I'll post a sample diet for critique pretty soon, but here are my stats so far:
20 years old
5'10 or 5'11
171.6lbs as of today (2007/09/05)
BF est 15-16%, maybe higher. Will get a test soon and find out. I'm real tempted to cut first, I let myself take it easy for longer than I should have, but cutting will be easier with muscle anyway...
Pics will also be posted soon
Diet is going to start at 3000cal

One question on diet so far: on the non-lifting days, should I still be consuming 3000cal (if that works), or should I drop it down a few hundred? I'm attempting a clean bulk with as much bodyfat as I already have, but whatever is going to work well will be the plan of choice

9/6 B
 

Squat form was getting bad, but I'll try the 10lb increase anyway and see how it goes next time.

Squats: 185
Military press: 90
Rows: 135
Pullups (2x8): 30
Abs (2x8): 113

Any answers for the question in the previous post?

Edit: I just realized why squats were so much harder today.. I absentmindedly (real rushed today) added 10 pounds to each side, not total. That kind of stupidity takes skill. However, form still wasn't 'too' bad, so I'll keep going and try 195 next

i would not drop calories...keep eating...as long as it's clean :)

9/8 A
 

Squats: 185
Bench: 155-150-145
Deads: 240
Dips: 52.5
Abs: 115.5

Did two reps at 195 for squats, didn't feel right so I dropped it back down. Not surprising, given what happened last time. Bench was odd though, my first 155 set was almost to failure so I dropped it down 5, same thing. Finally dropped it back to 145, which by then was also almost to failure. I'm going to try 150 next time.

On another note, I have been coming up short on protein intake so far... that should be corrected today

9/10 B
 

Did real well today, if anything at least a lot better than the past two times. Protein intake should be better today, Fitday.com is real useful. Sample diet will be posted tonight in the nutrition section for critique

Squats: 195
Overheads: 95
Rows: 145
Pullups (2x8): 32.5
Abs: 115.5

9/12 A
 

Hit some good benchmarks today :)
Squats and bench will only increase 5 next time, squat form was bad and bench bar speed was pretty slow. Also added in bicep curls. Ordered some wrist straps online, those are going to be necessary for the deadlifts soon

Squat: 205
Bench: 150
Deads: 250
Dips (2x8): 52.5
Abs (2x8): 120
Bi Curls (2x8): 65 (single bar)

Weight today was 172.2. Coming up slowly, calories were increased yesterday.

9/14 B
 

Today was one of those days...
I wasn't feeling great, but not bad enough to justify today's performance. Squat form was terrible, and they were extremely hard... to the point where I wanted to shoot myself after every rep. Overheads were hard but not terrible, I'm only going to increase 5 again next week. Rows... I was out of it. I miscounted and didn't add any weight from Monday. I figured this out after my second set (which was strangely easy...), and added 10lbs and did two more sets. Form was bad though, I was standing up and trying to make my back vertical.

But after all that... it was a day at the gym :weights:

Squats: 210 (keeping next time)
Overheads: 100
Rows: 145/155 (keeping 155)
Pullups(2x8): 35
Abs done

Mon 9/17 A
 

Today went well, bench was slow (my bench is really behind everything else for some reason) but squats felt a little better with the weight. Dips weight was decreased because I realized I wasn't going all the way down.

Squat: 210 (increase 5)
Bench: 155 (increase 5)
Deads: 260
Abs: 120
Dips: 45 (increase 5)
Bi curl: 65 (increase 10)

Weight this morning was 174.0

Damn, it seems like between 200 and 250 thereabouts is where grip starts to really give out for most people. If you are not using an over-under grip at all, switch to that if and when needed and you'll be back in business (but only when needed). Use the straps only as a last resort or of course for the really heavy shit that is impossible to do otherwise. Some chalk also can make a big difference.

Don't let your rows stop because your back gives out. I think that is pointless. If you simply can't continue to keep good form on rows at this weight range switch to a row where the back is not such an issue. You could add some lower back work in after that, but just adding in the extra work is not going to cure your row problem (just adding that because so many seem to think hyperextensions are the answer to everything :)).

what would you recommend replacing the rows with?

Actually I'm still going without until I absolutely need them. Before I stopped lifting I was just hitting 250 and starting to lose grip. However, now that I'm back into it I did 260 yesterday and am not having any difficulty holding the bar. I just picked them up to be sure, I'd rather develop grip as well so I'll be going without as much as possible. I'm using an over-under grip.

For the rows... When the bar starts to get too heavy I tend to try to extend my legs. My back still stays horizontal, but for some reason I'm 'standing up.' I can't figure out why this would 'help,' but is it bad? (I'd assume so, somehow)

Oh, ok. On the grip if you can use a regular overhand grip all the time until you need the over under that will strengthen your grip a whole lot more. So maybe if you can only do a rep or two with the double overhand and then switch to over-under. Then next time maybe you can do more with double over. That is going to keep the grip strong and then give you the OPTION of going to the over-under in the future only when needed which will keep you away from the straps since the over-under is MUCH easier. Basically everyone should be using a double over-hand as much as possible in order to keep the grip strong.

So on the rows it sounds like you are simply trying to compensate. I don't know how you could be standing up with a horizontal back though :). I'm not sure I get you on that. In any case it just sounds like a reaction to a weight that's beginning to stall out on you so you'll probably need a backoff soon.

My earlier comments were assuming that you lower back had become a limiting factor. But that doesn't seem to be the case.

I'll try the double overhand on Friday, thanks. What I meant for the rows was that my back is still flat, but my legs are trying to lock out (like the position they'd be in if I were standing straight up). Perhaps it's the upward motion that helps get the bar up, but I try not to do that. I'll have to watch that carefully.

9/19 B
 

Overheads were bad today, did 4 reps at 105 then had to drop it back down to 100, did the other two sets but they were real hard. Keeping 100. Also keeping weight for rows to improve my bad form. Squats still progressing but they're hard enough to make correct form real difficult. Once again only increasing 5 next time.

Squats: 215 (inc 5)
Overheads: 100 (keep)
Rows: 150 (keep)
Pullups (2x8): 37.5
Abs (2x8): 120
Bi Curls: (2x8): 75

On the curls... my outer forearms really start to hurt for some reason, I've had that problem for a while and can't figure out what it is. The bar is bent so your hands are angled, but I've tried every angle possible with the same result. What's going on?

Yeah, on the rows I think you're just trying to introduce a little leg drive to get more momentum. Who knows. There can be all sorts of little reasons why things like that happen. Best you can do is try not to do it like you said and if the weight stalls do a back off.

There are muscles in your forearm that are have a co-function with the bi's for elbow flexion. But they are small comparitively. Maybe just getting overloaded. I'm not sure how you can correct that besides just using lighter weight (maybe higher) reps to see if that gives them a chance to adjust. If I come across any other solution I'll be sure to let you know. Also it could be a combination thing since you are dong pullups first....

9/21 A
 

Bench once again needs to stay where it is, I really wish I knew why my bench has always been so horrible.. Squats were hard but manageable, I've hit the point where my progression has slowed but I'm still steady at 5lb. Bi curls = massive forearm pain, I have no idea what's causing it.

Squats: 220 (up 5)
Bench: 160 (keep)
Deadlift: 270
Dips: 50 (up 5)
Bi Curl: 80 (up maybe.. I'm going to try DBs and see if that fixes it)
Abs: 122.5

Eric- I tried the double-overhand grip today on the deads, did just fine. Thanks

what else do you do during the day...i used to get some harsh pain in my forearms....half of it was bowling...was learning a new release...and my forearm was angry....and then when i lifted it...it just made it worse...

Is the pain hanging around or going away afterwards? You've been steadily adding weight and it doesn't seem to affect you workouts so I assume it's not chronic. In any case I have a feeling it's at least somewhat intensity related. I see you added reps to the curls at least once but mostly you've been steadily increasing the weight. I think you should take a break from the curls, then switch to dbs like you said. But you should back off the weight to say, 30 pound dumbells and start increasing the reps and sets before adding weight. Even going up to 15 reps if you want. See if that helps.

But don't let curls get in the way of the routine. Definitely not worth it.

I also wonder if balance in the elbow flexing and extending plays any roll in this. I'll see if I can look into it.

The only other thing I do in the day that's real forearm related is pullups, 50 per day. That shouldn't do it though, I wouldn't think. The pain goes away immediately after I finish the actual lift, won't feel it at all unless I have the weight in my hands. I didn't add any reps, just been sticking with the 2x8's. It was there since the beginning, I've never been able to get rid of it. Wierd... DB time

maybe it's just one of your internet muscles...getting in the way :)

That's IT! Gah, they're so huge and obtrusive... why didn't I think of that?

9/24 B
 

My overheads suck. Still at 100, 2nd set was hard, bar speed was real slow at the end of the 3rd. I think I might have stalled, but it doesn't seem right that I would have stalled so early. Based on my progress throughout the journal, should I keep the weight again, try an increase, or drop it and reset?

On a lighter note, I finally put 2 45 plates on each side for my squat. I'm almost starting to feel like a man :biglaugh: Form really fell this time though, so I'll keep the weight next time.

Squat: 225 (keep)
Overhead: 100 (...) :arg:
Rows: 150 (good form now, inc. 5)
Pullups: 37.5 (inc 2.5)
Abs: 122.5 (keep)

Dropped the bi curls today to give my forearms a bit more time to heal up (they were hurting during pullups or when I put a lot of stress on them), going to try DBs Wednesday.

9/26 A
 

Squat form was *better* today, but still not good. Keeping 225 once more. Bench was wierd.. felt alright, but then I somehow just completely lost the last rep. I might have gotten distracted, not even sure. I got the bar back up and gave it a minute or two, did one more set of 4 (wouldn't have made the 5th). I'll try the 5lb increase next time, hopefully it'll work.

Squat: 225 (keep)
Bench: 160 (inc 5)
Deads: 280 (inc 10)
Dips: 55 (inc 2.5)
Abs: 122.5 (keep)
DB curls (2x12): 30

9/28 B
 

I think I may have stalled on squats, I've been at this weight all week and form is still not where it should be. Good news time- I thought I might have stalled on overheads as well, but today I was sick of failing at them (and pissed at my squats), so I said screw it and went up 5 lbs. I did alright, it was hard but I've had worse. No stall. Should I reset and drop the weight down 10lb on squats?

Squat: 225
Overheads: 105
Rows: 160
Abs: done
Pullups: 40

I didn't do any arm work today due to some bad pain in both arms. I get it every once in a while, wish I could figure it out but I'm going to take the rest of the day/weekend off of pullups and hope I heal up.



Weight today was 178.0. Coming up! I don't seem to be gaining much fat, I'd say that I'm just not eating enough but my weight as come up 4 lbs in 11 days. I guess ungodly cardio 6x/week helps:biglaugh:

It's one of those grey areas. Ten pounds wouldn't really be very much for a full-fledged back off. You'd want more like 20. BUT sounds like you're saying you haven't increased due to the feeling that form is bad so you havent actually started missing reps or anything....

Rip never says thing one about form following along with your "progression" but I'd say progression at the expense of proper form ain't progression as I'm sure you agree.

So the question is what is enought to get you going without needlessly disrupting things? I'm going to go with doing a real backoff because I doubt just dropping 10 will be enough. If you drop the weight by 10% (rounded down) you'd get 20 lbs. That would probably be the way to go and just bring it back up 5 pounds at a time. Hopefully that gets you going again.

Also, you you could also change one squat workout to higher reps with submax work. Meaning less maximal than the 3x5. It could still be somewhat challenging but not all out max efforts. In other words something like taking your 10 to 12 rep maximus but doing 2 or 3 sets of 8 with it. The advantage is working on form, getting more practice with a manageable weight.

It's going to be hard to progress in this super fast linear fashion with it feeling like you are always lifting the same though. I do want to point that out. As you load the bar, things change in terms of muscle firing and the relationship to lower and higher joints. So sometimes when we think our form is sucking it's really just the reality of putting so much more load on the bar so often. If you were to "measure" everything about a guy squatting a certain weight one time, and then a few days later him squatting 10 lbs more, the measurements would change if that makes sense to you. And there is not a damn thing he could do about it if he is to lift the weight.

A person can always do one or two light back off sets, even on SS. This can help you feel like you have reinforced your good habits under the bar.

Good job, btw.

Makes perfect sense, thanks. I'll try backing down 20lb and take it up from there, I can't imagine I'll have a problem after that. As for the mechanics... weight is no excuse for goodmornings :)

Gotcha. The mechanics thing is just info. Something to be aware of. I wasn't suggesting one way or the other on what you are experiencing. If the weight is floating that is a def. prob.

Today is going to be insane, unfortunately to the point where I don't have time to lift (or breathe). I'll do an A workout Wed, B Fri, then start my ABA week again next week.

Given that I haven't lifted since Friday and won't be in the gym again until Wednesday, how should I be eating right now? Just to maintain at the same 40/20/40 ratio?

10/3 A
 

I didn't up the weight on all of my lifts today, given how long it's been since I've done an A workout (due to missing monday). I dropped 20lbs and reset the squats, they were harder than I would have thought they'd be but at least my form was better. Getting back up 5lb at a time

Squats: 205 (up 5)
Bench: 160 (up 5)
Deads: 285 (up 10)
Dips: 2x8 @ 55 (up 2.5)
Abs: 2x 12 extended leg raises w/ 10lb on feet (up 2.5)
DB curl: 2x10 @ 35 (keep)
Tri extensions: 2x10 sitting upright holding a DB behind my head and extending upwards w/ 50lb (up 5)

Weight today was 178.4

10/5 B
 

Good day.

Squats: 210
Overhead: 110
Rows: 165
Pullups: 42.5 (keep)
Abs: 12.5 (keep)
DB curl: 2x10 @ 35 (keep)
Tri ext: 2x10 @ 55 (up 5)

My scale is notoriously random, today I double checked my weight and came in at 178.2, which is probably more accurate.

10/8 A
 

Squats: 215 up 5
Bench: 165 up 5
DL: 295 up 5
Dips: 57.5 keep
Abs: 12.5 keep
Tri ext: 2x10 @ 60 up 5
DB curl: 2x11 @ 35 keep weight/reps

10/10 B
 

Squats were real hard today, bad form. Wish I knew why, I'm not even at the weight I was pre-reset. Keeping the weight for all of the lifts today... yikes.

Squat: 220 keep
Overhead: 115 keep
Rows: 170 keep
pulls: 42.5 keep
DB curl: 2x11 @ 35 keep
Tri ext: 2x10 @ 65 up 5
Abs: done

10/12 A
 

I don't know about squats.. form was falling, put on a belt for the last two sets which helped a bit but it still shouldn't be that bad. I'm trying to decide whether to bring the weight up (this was day 2 of this weight, and I'm still 5lb under my weight before the reset) or keep it. Bench was feeling good but I completely lost it for the last rep, not sure why. Oh well, next time

Squat:220 up...maybe?
Bench: 170 keep
DL: 300 oorah. up 5
Dips: 55 keep and go lower
DB curl: 2x12 @ 35 raise weight and drop reps
Tri ext: 2x10 @ 65 up 5
Abs: done

10/15 B
 

Was relieved to see the squats progress a bit today, I'll move up again next time. Form wasn't perfect (one or two reps were almost "bad"), but it was better. Rows are way too hard, I'm probably going to drop them down 10 pounds and start again. I can "do" it with this weight, but not going all the way down. Good day otherwise

Squat: 220 up 5
Overhead: 115 drop to 105
Rows: 170 up 5
Pulls: 42.5 keep
Abs: done
DB curl: 2x8 @ 45 keep
Tri ext: 2x10 @ 70 increase to 11 reps

10/17 A
 

Squat: 225 keep
Bench: 170 keep
DL: 305 keep
Dips: not done due to arm pain
Tri ext: 2x11 @ 70 inc to 12 reps
DB curl: 2x8 @ 40 keep
Abs: done

Weight: 182.6


For a few reasons, as much as I'm loving getting big, it's time to start transitioning over to a cut. I've gained a lot of weight which is great, but my run times are suffering, and I am too fat for my liking. I'll start transitioning either after this week or next