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Personal Journals discussion on Phil's Journal, within the Members Section; Saturday 3/03/07 Warm-up - Squat and BP --- bar x 10, 95x5, 135x4, 170x2, 190x1 Warm-up - Deadlift -------- bar ...


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Old 03-03-2007, 07:48 PM   #31
ghij_mpu
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Saturday 3/03/07

Warm-up - Squat and BP --- bar x 10, 95x5, 135x4, 170x2, 190x1
Warm-up - Deadlift -------- bar x 10, 135x2

Squat -------------------- 3x5 210 lbs
Bench Press -------------- 3x5 200 lbs
Deadlift------------------- 1x5 245 lbs

Dips --------------------- 2x8 plus 35 lb weight

One arm dumbbell curls --- 1x8 40 lbs
Cable Tri Extensions ------ 1x8 160
EZ Curl bar -------------- 1x8 75 lbs
Cable Tri Extensions ------ 1x8 160

Notes:

Reading my recent journals, I noticed I've been mentioning how hard my workouts have been. Broken record. Of course they're hard, it should go without saying. It's hard work and you all know it, so I'm not going to mention it anymore.

I decided to post my warm-up routine this time to be sure I'm on track.

Question: In the Starting Strength program, is it OK to carry over a weight to the next workout and not increase the load even if I didn't miss any reps the workout before? The reason I ask is do not use a spotter and if I lift to failure, I'll need help. I know I have the safety bars on the squat rack, but I'm not comfortable using them except for an emergency. I think some of my motivation for my squats has been to get the rep done so I don't need the safety bars. But that can't go on for ever and I know I'm real close to not finishing a squat rep.

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Old 03-03-2007, 09:05 PM   #32
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ill give u some advice and so will Eric.

there are many many ways to continue progress. im gonna put my views but if eric makes any specific suggestions, id say run with his because he's done more 5x5 programs than anyone alive. ok. close.

options:
1.) u wave the loads for the squat. for example:
Week 1 - Monday - 3 x 5 x 210
Week 1 - Wednesday - 3 x 5 x 190
Week 1 - Friday - 3 x 5 x 215
Week 2 - Monday - 3 x 5 x 220
Week 2 - Wednesday - 3 x 5 x 195
Week 2 - Friday - 3 x 5 x 225
2.) u stick to one load for one additional session or for the whole week. if u stick to one load for the whole week then ur progress is gonna be weekly.

3.) if ur not completing reps, u keep doing that weight till u complete the reps no matter how many workouts it takes.
i probably know some more info on this but im not mentally active 100% right now - its a saturday night

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Old 03-04-2007, 10:55 AM   #33
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Well option two is ok. That is the one you asked about. I understand you fear of hitting failure on a rep. And holding the weight over has no real disadvantage other than time progressing. It may actually have some advantages since in a way it allows a little rest while maintaining what you have. I think that someone should be able to do what their instinct tells them too if it is within reasonable parameters.

However, almost hitting failure and squeezing out that last hard rep has it's own reward. This is something that helps make you stronger in itself. It builds the motor pathways and strengthens weaknesses. Is it necessary for what you are doing? Maybe not. But is this something you need to get over? Yes.

I work out at home in my squat rack with no spotters and I rely on the safety catches all the time. I just "relied" on them the other day. No problem. The trick is to have at least an idea of what you can do or can't do. And remember you are STRONGER on the negative. When you fail on the positive you should still be able to lower the weight in a controlled fashion with no problem. You'll just gently set it on the catches. It the weight just drops out of the air then that is something else besides simple failure. Now I have to wiggle my way out from under the bar but I am perfectly safe.

Waving the load is a good idea for when you have been on program for a long time and continued progression by normal means is in question. But by that time it would make more sense to be microlading. By the time you were to turn that microloading into waved microloading it stops making sense.

The waved loading is a way of varying the intensity across the weak which is exactly what you need to do when you get past the beginner stage. The question is what makes more sense, doing Sentinels thing with smaller jumps in weights? Or would the load varitation allow you to make bigger jumps again? Or would it make more sense at that time to go to an intermediate 5x5 program? I'm not really sure.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 03-04-2007, 04:07 PM   #34
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Good advice (as usual) Eric. I don't have any reason to beleive my continued progress is in question yet...I haven't even had my first reset yet. I get your point that those last hard reps are key to progress.

And thanks for explaining that it's no biggie to use the squat rack safety bars. A little fear of the unknown I think.
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Old 03-04-2007, 04:21 PM   #35
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Quote:
Originally Posted by Sentinel View Post
1.) u wave the loads for the squat. for example:
Week 1 - Monday - 3 x 5 x 210
Week 1 - Wednesday - 3 x 5 x 190
Week 1 - Friday - 3 x 5 x 215
Week 2 - Monday - 3 x 5 x 220
Week 2 - Wednesday - 3 x 5 x 195
Week 2 - Friday - 3 x 5 x 225
Sentinel, I'll consider this wave progression when I'm done with the beginner program. I like the idea if varying loads from workout to workout and progressing weekly. I'm going to stick to the program and miss reps then reset.

Quote:
Originally Posted by Sentinel View Post
i probably know some more info on this but im not mentally active 100% right now - its a saturday night
Ah, the good old days, I've had few "Saturday Nights" in my day.
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Old 03-07-2007, 11:54 AM   #36
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Tuesday 3/06/07

Squat -------------------- 3x5 215 lbs
Military Press ------------- 3x5 127 lbs
Rows --------------------- 3x5 140 lbs
Chin-ups ----------------- 1x8 1x7

Notes:
Amazingly still pushing out the squats.

A few weeks ago I was having trouble with Military Press at 120 lbs. I only missed one rep, but I wasn't pleased with my technique on the last few hard reps. So I stayed at 120 for four workouts, until Eric suggested I continue to progress, but with microloading. I would say it worked. I went to 122, then 125, then 127. I feel like I'm back on track and plan 130 for Saturday.

Rows are a little bit more comfortable now that I'm up to the big plates. Don't have to bend over as far to ground each rep.
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Old 03-09-2007, 06:59 AM   #37
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Thursday 3/08/07

Squat -------------------- 3x5 220 lbs
Bench Press -------------- 3x5 205 lbs
Deadlift------------------- 1x5 250 lbs

Dips --------------------- 2x8 plus 40 lb assist

Notes:
After the first Bench Press set, I decided to ask for a spotter for the last two sets. Turns out I didn't need help, but it was close.

Started losing my grip on the Deadlift. I don't know if the bar was too smooth or the weight is getting too heavy. I'll be more selective when choosing the bar the next time and see if it makes a difference. My gym does not have chalk and I would rather not use accessories (gloves or straps) if possible.
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Old 03-12-2007, 06:04 AM   #38
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Saturday 3/10/07

Squat -------------------- 2x5 225 lbs 1x0 225
Military Press ------------- 3x5 130 lbs
Rows --------------------- 3x0 145 lbs

Chin-ups ----------------- 1x8 1x8

One arm dumbbell curls --- 1x8 35 lbs
Cable Tri Extensions ------ 1x8 160
EZ Curl bar -------------- 1x6 75 lbs
Cable Tri Extensions ------ 1x8 160

Notes:
Back Hurts - The right side of my lower back, about waist level, I think it's the top right backside of the pelvis region. It hurts when I stand back up after bending over. It's kind of a hard to describe the pain, neither sharp nor dull, and it doesn't hurt any other time. It doesn't hurt to sit or lie down. I can just about eliminate it by favoring my right side and put my weight on my left side when getting up from bending over.

It actually started about a week ago, but it didn't hurt too much during the day, so I tried to keep lifting last week. It hurt during my lifts that involved bending over. I was hoping it would get better, but it really hurt Saturday. On my last set of Squats, after I unracked the bar and took my two steps back, my right leg almost buckled when it had the full weight momentarily. So I stopped and put the bar back.

I really don't think this was caused by my lifting. I think it was caused by shoveling snow and I aggravated it lifting. It seems to be better when I take Aleve, so it might be inflammation related.

I plan to take the entire week off from lifting. I also plan to cut my carbs. I still haven't decided if I'll do cardio or not. That little voice in my head says the entire week off, cardio too, is the right thing to do. This would be the first time since July 2006 that I took an entire week off from working out.

This might be an opportunity to try some big sets of pushups. Before I started lifting, I was able to do 50 pushups in a row, but just barely. (50 real pushups...A2G pushups...Arms fully extended on the up, chest touch on the down) I haven't tried to max out in a long time, especially since I started the Rippetoe Starting Program. It will be interesting to see if I can go higher than 50 easily.

When I finally do start lifting again, I may need some advice on what weights to start off with. I know it will depend on how long my layoff is. I'm guessing the advice will be to start the first two workouts pretty low and assess where I am, and take it from there.
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Old 03-12-2007, 11:51 AM   #39
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Yeah, take the time off. And do some stretching during also. You'll lose a little momentum. I'd back off everyting 10 to 15% and go from there.

I'm sure you're right about the shoveling. That shit will stow you up. I always think my back is like a piece of iron and then I go shovel and it puts me in my place
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Old 03-12-2007, 12:09 PM   #40
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Eric, Your response in the "Speedy recovery from lower back pain" thread will come in handy. The "Stretching and Flexibility" article you posted should also help. Thanks for these.
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