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 Shan's Training Log

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shan23
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Join date : 2012-09-15

PostSubject: Shan's Training Log   Sun Sep 22, 2013 10:11 pm

Some info about me:

I started to lift really late in my life - whereas almost every single person in the club (at least those whose bios I read in the forum) had lifted in high-school/college, I didn't start lifting till I was 28 (early this year). So, I picked up the SS book (on Kyle's advice, which was very helpful) and have been doing the workout programs outlined in the book. I've learned a lot by doing my lifts on my own, aided only by Rippletoe's book/website, but I feel I'm not the "average" audience for the book (due to when I started the program) - hence, I feel I could learn a lot of more specific stuff in person from experienced lifters which this club has in plenty! I'm starting my training logs in this thread - feel free to comment on things on which I can improve on!

Basic stats:
Height: 5' 10"
Weight: 163 (as of today!)
Age: 28

Workout A -

Squat:
5 x 75
5 x 115
5 x 125
3 x 135
5 x 140
5 x 140
5 x 140

Bench-Press:
I really want to increase my BP capacity, but I have trouble at the bottom of the lift. I'm unsure whats going on here - should I add assistance exercises/increase volume at lower weights/eat more/all/some of the above?

5 x 75
8 x 85
3 x 85
4 x 90
2 x 90
7 x 80

Deadlift:
Personally, my favorite of the three lifts! Need to generate more power at the bottom - perhaps by power-cleaning more? I don't know...

5 x 135
5 x 165
5 x 185
3 x 205
2 x 210
5 x 215
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Keosawa
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PostSubject: Re: Shan's Training Log   Sun Sep 22, 2013 10:17 pm

The answer to both of your questions is just to continue doing the main movements and add weight progressively as the program suggests. I wouldn't worry about diagnosing weaknesses just yet--the best use of your time right now is just continue to build a good technique base on the main lifts.
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David Petersen
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Location : Iowa City

PostSubject: Re: Shan's Training Log   Mon Sep 23, 2013 2:27 am

shan23 wrote:

I really want to increase my BP capacity, but I have trouble at the bottom of the lift. I'm unsure whats going on here - should I add assistance exercises/increase volume at lower weights/eat more/all/some of the above?
We are at very similar spots. Just about anything you do will add strength, and you will see a corresponding jump in the weight you can move. Just bench, squat, and deadlift. Add weight each week as the program prescribes.

Welcome and good luck!

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babyeater
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PostSubject: Re: Shan's Training Log   Mon Sep 23, 2013 11:23 am

yep, as has been suggested here a few times--there's no rush on this process, and what's really going to fix what you've identified as weaknesses are more bar lifts over time. As long as you do the movement (consistently), you will get stronger at the movement. Now, that said, you can do the movement better--study technique and try to fix what's wrong with your's. This will facilitate the "getting stronger" part. All of us are in the process of technique-refining, so now is a good time to adopt it as a focus in your training too. The answer to benching better isn't necessarily, say, push-press--it's probably benching with cleaner, more efficient technique. Put your efforts into researching and studying that and attempting to employ it in your training.

One thing we're going to try to get going on this forum is a "technique" subforum, in which members can post videos of their lifts and other members can help them spot form issues. You can also do this in your log, and because we don't have this subforum up yet (it's in development), I encourage you to do so. It's one of the ways I learned how to improve my form and I encourage ANY lifter to get video of their work sets in order to evaluate progress.
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shan23
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PostSubject: Wednesday/Friday Logs   Sun Sep 29, 2013 2:39 pm

Thanks to everyone who responded - it'll hopefully help me focus more on my lifts!

Wednesday (9/25/13) - Workout B:
Squat:

5 x 75
5 x 115
5 x 125
3 x 135
5 x 145
5 x 145
4 x 145

Poor form at the last set seems to be plaguing me - I can see that my hip is rising faster than my chest, and I'm leaning forward as a result! I don't seem to have a problem generating the force with my legs (with these weights), its my form which is lacking - I plan to do some high-rep squats with lower wt next workout to hopefully get some volume with correct form! Also, maybe my core is not able to keep up - have to get some ab work (planks/jackknifes) to help with that!

Press:
5 x 45
5 x 65
2 x 75
3 x 75
3 x 75
3 x 70
7 x 60

Next press day -  more volume at 75, while starting at 60.

Power clean:
3 x 70
2 x 95
2 x 95
1 x 95

Clearly, am not ready for the complete power-clean from floor using bumper plates - have to go back to doing half-cleans from the rack with 90, and get more vol. in!

Friday (9/27/13) : Workout A:

Squat:
8 x 45
12 x 75
12 x 95
6 x 115
7 x 115
5 x 125

Felt too tired at the end, so couldn't do 8 x 125 as planned. Next time, I'll use lower (8 in place of 12) reps for warmup!

Bench Press:
5 x 70
5 x 80
3 x 85
5 x 90
6 x 90
4 x 90

Tip: Not a good idea to go till failure on 2nd-last set - screwed up my last set!

Deadlift:
5 x 135
5 x 165
5 x 185
2 x 210
3 x 220

Forgot to bring gloves/chalk, couldn't go beyond 3 in the last set!

A question to anyone reading this: I use double overhand grip till 165, after which i switch to one over-one under grip for my main lifts. Should I aim to increase the weight I can lift using double-overhand grip, in order to improve grip strength?
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Quadfather
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PostSubject: Re: Shan's Training Log   Sun Sep 29, 2013 3:49 pm

shan23 wrote:
Forgot to bring gloves/chalk, couldn't go beyond 3 in the last set!
If you ever forget and need chalk, look around for one of us and we can probably spot you some.

shan23 wrote:
A question to anyone reading this: I use double overhand grip till 165, after which i switch to one over-one under grip for my main lifts. Should I aim to increase the weight I can lift using double-overhand grip, in order to improve grip strength?
your grip should for both should increase as you progress. if you prefer to have double overhand then i will suggest trying a hook-grip. if you like the mixed grip, then as you warm-up use a double overhand until your grip starts to fail then switch to mixed ad continue on.

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