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Justin Roehm's Starting Strength Journal

Personal Journals discussion on Justin Roehm's Starting Strength Journal, within the Members Section; October 20, 2010: Squat: 195 lbs X 5 reps X 3 sets Bench Press: 120 lbs X 5 reps X ...


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Old 10-20-2010, 08:50 PM   #21
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October 20, 2010:
Squat: 195 lbs X 5 reps X 3 sets
Bench Press: 120 lbs X 5 reps X 3 sets
Deadlift: 255 lbs X 5 reps X 1 set

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Old 10-25-2010, 06:50 PM   #22
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October 22, 2010:
Squat: 200 lbs X 5 reps X 3 sets
Press: 80 lbs X 5 reps X 3 sets
Power Clean: 110 lbs X 3 reps X 1 set

October 25, 2010:
Squat: 205 lbs X 5 reps X 3 sets
Bench Press: 130 lbs X 5 reps X 3 sets
Deadlift: 265 lbs X 5 reps X 1 set

Last Friday sucked. I made a mistake of eating a big, greasy, spicy meal shortly before working out. Since I have acid reflux disease my stomach felt like it was going to explode. Friday was a good reminder of how it is a very stupid idea to move around hundreds of pounds when your stomach feels like exploding. I thought I was going to barf after each reps of my squats. Somehow I managed to get through them and my sets of presses. The power clean had way too much movement though. I didnít vomit, but had I subjected myself to one more work set I most certainly would have. The weight didnít feel too heavy though so I will give 115 lbs a go for my next power clean workout.

Today I got through my workout pretty easily except for the fact that my lower back was sore during squatting. Looking back I think this may be because I was hyperextending my lower back to show my new workout partner how to keep his back in extension. (He has the problem of rounding his back during squats and deadlifts). Iíll just try not to overexaggerate it next time and keep my abs tight. My lower back feels fine right now so I guess no harm no foul. My bench also finally seems to be a challenge. The 5th rep of the 3rd set felt a bit tough. Iíll go back to 5 lb jumps next time. As for my deadlift I had to do the work set twice. I used a double overhand grip the first time and lost the bar midway in the 3rd rep. I decided to switch to the alternate grip and managed to get 5 reps out without any grip problems. I guess that means I did 7 Ĺ reps of my work set weight for my deadlift today.
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Old 10-27-2010, 02:41 PM   #23
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October 27, 2010:
Squat: 210 lbs X 5 reps X 3 sets
Press: 85 lbs X 5 reps X 3 sets
Power Clean: 115 lbs X 3 reps X 5 sets

Everything felt fine today. I kept my stomach tight during the squats so my lower back never felt too sore. I completed my presses alright, even though I thought I felt a muscle pull on the second set, but now my shoulder feels completely fine. Iím not complaining. I did my five sets of power cleans alright, even though last week I could not do 5 sets because of my acid reflux. All in all it was a pretty decent workout.
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Old 10-30-2010, 11:21 AM   #24
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October 29, 2010:
Squat: 215 lbs X 5 reps X 3 sets
Bench Press: 135 lbs X 5 reps X 3 sets
Deadlift: 275 lbs X 5 reps X 1 set

Today’s workout was pretty good. For some reason I went through my first 2 squat sets really quickly and easily. Once I started doing my 3rd set though it felt really hard, and I barely made it through the last rep. I probably should’ve taken a longer break between sets. No biggie. I went back to a 5 lb jump for my bench. The weight felt challenging but it was doable. The deadlift felt fine with the alternate grip on the workset. No problems.
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Old 11-02-2010, 01:27 PM   #25
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November 1, 2010:
Squat: 220 lbs X 5 reps X 3 sets
Press: 90 lbs X 5 reps X 3 sets
Power Clean: 120 lbs X 3 reps X 5 sets

Todayís workout was fine. I noticed when I started to do my squats that I had the wrong shoes on. I had on cushy-bottomed sneakers instead of my usual old pair of converse all-stars (nice hard flat thin soles great for lifting). I still got all the reps out even though the 5th rep felt tougher than usual. The presses and cleans were both challenging but doable.
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Old 11-03-2010, 07:33 PM   #26
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November 3, 2010:
Squat: 225 lbs X 5 reps X 3 sets
Bench Press: 140 lbs X 5 reps X 3 sets
Deadlift: 285 lbs X 5 reps X 1 set

Oh my, today’s workout was a bitch. My squats have been getting progressively harder the last few workouts. Today, they were REALLY tough. It was very hard getting the 5th rep on all 3 sets. I feel like I was coming close to my 5 rep max. After my 3 sets of squats, I felt really fatigued the rest of my workout. Thank God for my good work ethic. I managed to get through the bench presses and deadlifts, which felt challenging enough without all of the fatigue on me from the squat session. I just hope I can get a few more pounds of progression in my squats before I have to deload. It’s funny because I would have thought my bench and press would both need to be reset first. Huh…
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Old 11-06-2010, 02:56 PM   #27
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November 5, 2010:
Squat: 230 lbs X 5 reps X 3 sets
Press: 95 lbs X 5 reps X 3 sets
Power Clean: 125 lbs X 3 reps X 5 sets

Today’s workout felt like a bitch after squats too. I studied a bit, and thought that maybe I needed to take longer breaks in between sets. I did that, and I got through my 3 sets of squats. However, the last rep was a bitch on all three sets. I must be really close to my current 5 RM. After the squats were done, my lower back felt really sore. It made it hard to concentrate on the presses and cleans, but I made it through. Although my thighs and butt feel like they are being pushed hard, I feel like my lower back is the weak link (I do the Valsalva maneuver, and make sure my abs are tight). I might try to get a lifting belt to bust out of this plateau. Also, I am going to concentrate on the bounce at the bottom of each rep because it seems like I come out of the bottom a bit too slow sometimes.

Although I felt exhausted from the squats, and my back felt REALLY tight, I got through the presses alright (though they felt reasonably challenging). As for the cleans, the first set I did was a bust. I got one rep knocked out but was too pooped to pull the other two. I rested a couple more minutes, and then pushed myself through 5 sets of 3 (with adequate rest between each set). The weight itself was challenging, but manageable.
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Old 11-15-2010, 07:21 PM   #28
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November 8, 2010:
Squat: 235 lbs X 5, 3, 2 reps
Bench Press: 145 lbs X 5 reps X 3 sets
Deadlift: 295 lbs X 5 reps X 1 set

November 10, 2010:
Squat: 185 lbs X 5 reps X 3 sets
Press: 100 lbs X 5 reps X 3 sets
Power Clean: 130 lbs X 3 reps X 5 sets

November 12, 2010:
Off

November 15, 2010:
Squat: 195 lbs X 5 reps X 3 sets
Bench Press: 150 lbs X 4, 3, 3 reps
Deadlift: 305 lbs X 5 reps X 1 set

Man, last week was a week of limits. It was tough. I knew I was getting close to stalling on the squats, and I did. I pushed myself that set of 5 for 235 lbs, but that had to be my 5 rep max. I barely got out of the whole. Even with taking adequate breaks between sets I still couldn’t get back up to 5; not even close. I decided to deload too, since even though I could have tried a few more times, I have been noticing my form degenerating further and further as I got closer to this max. I went down to 185 lbs because it seemed my form started getting worse from there. I’m going to go back to 10 lb jumps until it starts to feel “heavy” again. I am working on doing really good low-bar form, as my low-back was getting sore. I’ve shortened the distance between my hands to make my back tighter (hard because of my long forearms). I have made a conscious effort to keep the chest lifted. I also make sure to just reach parallel and bounce up. These tweaks have made it so my back is much less sore. I want to concentrate on keeping it in extension, so it will stay that way once I start lifting heavier.

All of my lifts seem to be close to my max. Today, I couldn’t hit 5 reps on my bench. I felt like 145 lbs was my 5 rep max last time. I failed on the 5th rep of each set it seemed. The 100 lb press caused me to go to failure on my 5th reps too. The deadlift feels like it is really close to stalling too. I just hope I get to 3 plates first. The power clean feels like it might have some more to go before I stall, but I started really low on that anyways to get down the form.

The reason I took Friday off was because I had car issues that needed to be fixed. Honestly, I might have taken it off anyways because my body felt overloaded, and all my joints felt sore. The 4 days of rest really helped out though because I was more than ready to go today, even though I did stall on my bench. I might make another attempt or I might get some 1 lb washers to try 147 lbs. I’ll figure it out before Friday.
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Old 11-17-2010, 05:19 PM   #29
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November 17, 2010:
Squat: 205 lbs X 5 reps X 3 sets
Press: 105 lbs X 4, 3, 2 reps
Power Clean: 135 lbs X 3 reps X 5 sets

The squats felt heavy again today. I am thinking as to whether I should only do a 5 lb jump next time or a 10 lb jump again. I don’t want my ego to overcome my ability to make the right decision. I guess I’ll make this decision by Friday. The press stalled finally. I pushed myself though. I went to failure on all 3 sets. I might give this another try or get the 1 lb weights for microloading. I’m going to have to do this soon anyways. I think I might have sprained my wrist trying to lockout during the press too because I felt a bit of wrist pain when doing cleans. I feel fine now though. The cleans went alright, although I think I need to use a wider grip. I find that the weight wants to rack on my chest instead of my shoulders. I think this is because of my long forearms. I’ll try a wider grip next time.
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