Revson's log: The Embiggening

[Revson]

Howdy all! I figured I'd start a workout log here. I'm also on Fitocracy under the same handle if you're into that. Currently, I'm doing the Starting Strength Advanced Novice workout and began week 6 today.

 

Stats as of today (2/11/13):

Weight - 210-ish lbs (I don't know exactly, I'll have to weigh myself tomorrow)

height - 6'1"

Squat 5RM - 305

Deadlift 5RM - 335

Bench 5RM - 215

OHP 5RM - 150

Front Squat 5RM - 175

Power Clean 5RM - 165

 

Since the new year, I've been working out in my garage. I used to go to a commercial gym, but between the terrible music and people using the squat rack to curl 65lbs, I opted to buy my own rack/weights and go solo. Not having anyone to spot me is a source of terror at times, I must say. I work out barefoot, shun the use of belts and straps, and I absolutely hate running for more than 10 seconds. Right now I don't do any sort of cardio in my routine. That's not been much of an issue since I haven't put on much weight since starting the program, despite trying to eat for two in order to get stronger.

 

Goals:

Finish up to week 8 of the program (there are 12 weeks listed for this one)

Find my 1RM on each lift.

Switch to the Texas Method (or similar) on MWF and the BBWW on TTh and begin to cut some excess fat while trying to maintain strength. Yes, this will be difficult.

Ideally, get down to 10-12% BF without getting weaker by May.

 

OK, enough of that, here's my workout today

 

Squats:

2x5x45

5x120

3x185

2x240

3x5x305

 

OHP:

2x5x45

5x80

3x105

2x125

5x3x150

 

Chinups:

9,7,7

 

All of my work reps felt solid. Last week I struggled with them all, so this was a nice change of pace. I was a bit dehydrated from a Sunday Funday, and my lower body locked up pretty bad after my last set of squats. I was fine after a few minutes, though. Post workout I drank a giant glass of milk with a couple big scoops of chocolate flavored whey. I hate whey. I'm getting ready to go grab some lunch from Crispers, probably a southwest chicken sammich. Need moar calories.

[Revson]

Front squat:

2x5x45

5x70

3x105

2x140

3x5x180

 

Bench press:

2x5x45

5x110

3x150

2x195

2x5x220

4x220

 

Power clean:

2x5x45

5x95

3x115

2x140

5x3x165

 

Front squats are easy. I think I underestimated my 5RM when I started the program. Conversely, I overestimated my 5RM for bench press because these are full of suck and have been for quite some time. I'm dropping the weight 10lbs next session and moving on from there.

[Revson]

Squats:

2x5x45

5x120

2x185

2x245

2x5x310

4x310

 

OHP:

2x5x45

5x85

3x105

2x130

1x155

3x3x145

 

Pullups:

8,9,8

 

 

Upsetting day. I couldn't get comfortable squatting so I stopped short on my third set. I was fiddling with the bar so much on my back that I was getting exhausted. I couldn't budge 155 on my first attempt at OHP, second try I got it but couldn't rep it out. I dropped to 145 and even that was super difficult. I wound up push-pressing my last rep of the last set and called it a day in disgust.

 

I weighed in yesterday at 208lbs, which is 2lbs less that I started SS 6 weeks ago. I thought I'd be around 220 by now and thought I was eating plenty. Apparently I was wrong. Maybe I'm just recomping. Whatever, I need to start eating more if I'm gonna get passed this stall.

[Revson]

Squats:

2x5x45

5x125

3x185

2x250

3x5x315

 

Bench press:

2x5x45

5x105

3x145

2x185

3x5x210

 

chinups:

10,7,8

 

My second set of work squats was total crap, but the other two were mostly good. I lowered the weight on bench press and I'm glad, because even 210 was a struggle. 225 would have been a failure. 

[Revson]

Front squat:

2x5x45

5x70

3x110

2x145

3x5x185

 

OHP:

2x5x45

5x80

3x105

2x125

3x150

2x150

3x145

2x145

4x135

2x135

 

Deadlift:

2x5x140

3x210

2x295

5x350

 

Apparently my upper body is just getting weaker and weaker. I'm pissed. I think I'm just gonna start my cut early.

[Revson]

Decided to get some circuit training in to help cut some fat. I did 3 rounds of:

 

20 BW squats

10 pushups

15 kettlebell swings

10 kettlebell rows

10 burpees

20 jumping jacks

20 high knees

 

I haven't done any sort of cardio in a couple months. It was rough.

[Revson]

Ending Week 7 of Starting Strength and decided to find some maxes.

 

Squat:

2x5x45

5x125

3x190

2x255 (my first work set weight 7 weeks ago)

3x3x320

1x330

1x335

 

I put 345 on my back but wasn't feeling it.

 

Bench press:

2x5x45

5x105

3x150

2x190

4x3x215

2x225

1x235

 

Pullups:

9,8,7

 

I weighed in yesterday at 215lbs. Next week's strength training is going to be modified, but will still focus on the big lifts. I've picked up some BCAA supplements which supposedly help retain muscle while on a cut. Hopefully I won't get much weaker over the next few weeks as I shrink some.

[Revson]

Squats:

2x5x45

5x135

5x225

2x5x285

2x3x300x

3x1x315

1x325

 

OHP:

2x5x45

5x95

3x115

3x3x135

2x3x145

1x155

1x160 PR

 

Chinups:

8,7,5

 

This weekend I really noticed that either my clothes are shrinking or I'm getting bigger. My favorite Back To The Future t-shirt felt like it was spandex on my arms, neck, and shoulders.

[Sunmage]

Hey,

Awesome. I just start SS this week.

Did you track your calories? How much do you eat?

With what weight did you start?

I'm at 6'6 and 165lbs...

What did you spend on the home rack? I might get one, too

[Revson]

Awesome! Starting Strength is a good routine. I've been lifting for a while but never really followed a specific plan and this helped me a lot. Even though I haven't put on significant weight, I've had people tell me I'm getting big.

 

I don't do much calorie counting at all, I just try to eat a lot. After a workout I'll drink a big glass of milk with a couple scoops of whey and the rest of my diet is just whatever I can shovel into my mouth that doesn't come from a fast food joint. I tend to eat a lot of club sandwiches and grocery store deli wraps.

 

I'm 6'1" and started arouund 210lbs and in the area of 20% body fat. I may have dropped a little fat, but I need to clean up my diet and stop drinking so much soda and whiskey to really shed some of it. With your height and weight you should probably just eat everything you can while you're on the program. I know a lot of people recommend tracking calories and hitting macros, but for a while just eat with reckless abandon and avoid as much junk food as you can.

 

I found my rack with bench, barbell, EZ curl bar and 250lbs of weights on craigslist for around $300. I bought more weight plates from a used sporting goods store for another $50 or so. I also bought a couple 5'x5' sheets of rubber padding so I didn't damage the garage floor; those were about $80 each. You can find cheaper stuff, I'm sure, but they were already at the store I bought the extra weights at and I'm lazy sometimes. The rack isn't great, but for now it works. I'd like to upgrade to a power rack in the next couple of months so I can do weighted chinups/pullups. Currently, I'm using a door mounted pullup bar and I'm not fond of it.

 

In my opinion, if you're doing a lot of barbell based strength training then the home rack and weights are the way to go. I exercise in the morning before work and don't have to worry about waiting on equipment, traffic to and from the gym, or anything else gym related really. Even at the gym, I would always work out alone so this was a logical step for me. The only thing I really miss about the gym is having dumbbells available. Regardless, I'm currently the strongest I've ever been.

 

Good luck to you, and feel free to ask some more questions.

[Revson]

Today was a cardio-ish day.

 

3 rounds of:

 

15 barbell thrusters (empty bar)

15 pushups

10 mountain climbers

10 kettlebell swings @ 30lbs

10 kettlebell rows per arm @ 30lbs

20 jumping jacks

15 second plank

 

Thrusters were miserable. I hate my lungs.

 

Weight - 211lbs

[Revson]

Squats:

2x8x45

8x135

8x185

2x8x225

2x8x275

 

Bench press:

2x8x45

8x95

8x135

2x8x185

7x200

3x200

 

Power clean

2x5x45

5x95

3x115

2x135

5x3x170

 

 

 

My legs and back felt like exploding after the last set of squats. Higher reps of squats (well, anything) are terrible. I literally felt my morale/psychie go from a high to an incredible low over the course of that last set. Of course once I finished it was back to a high. I can't imagine trying to do a 20-rep squat with reasonably heavy weight.

[Revson]

Squats:

2x5x45

3x135

3x185

2x225

2x275

1x315

1x325

1x335

1x345 PR

2x0x350 (I'll get you next time.....GADGET!)

3x315

5x225

 

OHP:

2x5x45

5x95

3x115

2x135

3x2x145

2x2x155

1x160

1x165 PR

0x170 (165 went up so easy I thought I'd get 170)

3x135

 

Pullups:

9,8,5

 

 

 

Squats were a little rough today on all sets. I don't think I was fully recovered from the higher rep session on Wednesday.

[Revson]

Squats:

2x5x45

3x135

2x185

2x225

2x275

1x315

1x335

1x350 PR

2x1x335

3x315

2x315

 

Bench Press:

2x5x45

5x135

3x185

2x205

2x215

2x225

1x235

1x240 PR

2x225

5x205

 

Chinups:

10,7,6

 

10 minutes/2.75 miles on a stationary bike.

[Revson]

Squats:

2x5x45

5x135

5x185

2x8x225

8x275

5x295

 

OHP:

2x5x45

5x95

5x115

4x5x135

4x135

 

Deadlift:

2x5x135

3x225

2x295

2x335

1x365

1x415 PR

 

That PR puts me at 1005lbs for bench, squat, and deadlift maxes. I actually failed 415 twice before I got it today. First time it wouldn't budge, second time it slipped about 3/4's the way up, then I chalked up and locked it out. No straps, belt, or shoes.

 

Higher rep squats are the devil, by the way.

 

Weight: 208lbs

[Revson]

Had a crap workout Friday, worked 15 hours on both Saturday and Sunday and just sat on my ass each day, took Monday off, and finally had a good workout today. Squats, OHP, and chinups. Got 345 on squats before my legs decided to die, and pressed 170lbs for a PR. I think I'm dropping some weight too. My job has on my feet 12 hours a day, 3 days a week, and my schedule pretty has pretty much eliminated any chance to consume alcohol. I'll weigh in next time I'm near a scale.