SKC's training journal

[SKC]

background: I've been lifting for ~7 years now on and off; started up seriously again when new year's bets for work and amongst my friends brought out my competitive side. I did a lot of research and learned a lot (thanks in part to this forum) and am very happy with the change in lifestyle it's given me. I started a training journal on the board my friends set up, but now that the competition is done there's no activity on it.. so I start my journal here.

I recently started the big lifts (squat/deadlift/press) with the encouragement of SC and my own reading about 2 months ago and really like them; I've incorporated them into my workout routine. Currently doing 2-3 full body workouts a week and 1 workout dedicated to the compound lifts. As the weather gets better - today was beautiful in the bay area - I'll start incorporating more HIIT/sprints/plyometrics into my workout.

Current:
5'8"
162lbs
13%bf

bench - no 1rm max. 3 reps @ 235
squats - no 1rm max. 6 reps @ 315
deadlift - no 1rm max. 3 reps @ 275 (grip fail)
barbell press - no 1rm max. reps @ 115. Don't know if this is a technique thing or what. I do DB presses with 60lbs but something about the bar..

Goals:
169lbs walking weight
10%bf

end of 09/2009:
bench - 1rm 300
squat - 1rm 380
deadlift - 1rm 350
barbell press - 1rm something respectable?

[also kaido - I made my own version of the 'power rack' that fits in my kitchen. Thanks for the tips!]
--

Food intake today:
1 whole wheat bagel with egg, sausage, cheese
1 serving oatmeal with 2+ cups strawberries
1 serving yoplait yogurt with 2 servings flaxseed/pumpkin seed cereal (Costco)
1 large roast beef sandwich on whole wheat roll
1 bbq chicken drumstick
~5oz steak from bbq
1 1/2 post workout shake - 2 scoops ON whey, strawberries, cranberries, 1 serving Superfood, 2 tsp coconut oil, 2 eggs, water (ran out of milk today)
3xCostco Fish Oil capsules
1xmilk thistle capsule

Need to eat more but studying after work (ahem posting on AT) takes much of my time.

Workout today:
jump rope warmup

Squats:
1x10 135
1x10 205
1x10 275
1x8 315
1x6 315

Press:
2x7 125
1x6 125

Deadlift:
1x10 225
1x8 225
1x2 275 (grip)
1x2 275

 

[BeauJangles]

Your squatting more than you deadlift? Most likely something is up with your deadlift form.

 

[SKC]

Originally posted by: BeauJangles
Your squatting more than you deadlift? Most likely something is up with your deadlift form.

There's definitely something going on, not sure if it's form or grip. These are still relatively new lifts to me; my workout buddies and I have limited experience (enthusiasm can't really make for it no matter how many articles and videos we go through) and are constantly trying to improve our form. Suggestions always welcomed.

 

[brikis98]

I gotta agree with BeauJangles. You most likely have issues with your deadlift form. Even more likely though, you aren't squatting below parallel. I do NOT mean this to be an ass, but if these lifts are "relatively new" to you then it is HIGHLY unlikely that you are full squatting 315x8 at a bodyweight of 162lbs. Using a 1RM calculator, that puts your 1RM squat at 391lbs, which according to the squat standards puts you very close to the "elite" category. Given that your deadlift by the deadlift standards is between novice and intermediate, you are most likely doing partial squats. A "full squat" is one where your hip joint ends up below your knee joint when seen from the side. As another reference, the top of your thighs will be parallel to the ground at this point.

Again, I'm not trying to be an ass. I used to do partial squats myself and learned the following the hard way:

1. You can move MUCH more weight doing partial squats. I was quarter squatting 375x5 at a time when my full squat was probably no more than 225.
2. Partial squats are not nearly as effective at building strength & size.
3. Partial squats are actually worse for you knees than full squats.

Before you hurt yourself, I highly recommend picking up a copy of Starting Strength so you can learn the proper form for both the deadlift and the squat. It also looks like you could use it to improve your OH press. You'll have to check your ego and drop down to lighter weights, but you'll end up bigger, stronger and healthier as a result.

 

[SKC]

I think you may be right on both counts. I've read through every article on the starting strength wiki and am definitely aware of how easy it is not to go down all the way. We're starting to take videos of our form in an attempt to combat this as well. I will freely admit that my form gets sloppier as I progress in sets but I do keep the 'hips below parallel' at the forefront of my mind as I squat. I will update the OP with initial baseline figures once I'm able to watch the vids to see just how far down I'm going. As always, thanks for the feedback -

 

[SKC]

today

light workout, bay area ridiculously hot.

food:
1 roast beef sandwich on whole wheat
1 serving yogurt with flax/pumpkin cereal
1 serving oatmeal with strawberries
1 salad - spinach, beets, corn, kidney beans, hard boiled egg, tuna salad, light italian dressing + fruit
1 kashi fiber + protein bar
shake - strawberries, cranberries, 2 scoops ON Whey, milk
PWO shake - 2 scoops ON Whey, 1 scoop MM light, 2 eggs, Superfood, 2 tbsp coconut oil, milk
yogurt
1 can tuna

workout:
6 sets preacher curl, alternating with
legups/abdominal/oblique v-ups
L-pullups (4x10)

3 sets hammer curl, alternating with
DB snatch

2 sets bent over row

 

[SKC]

After inconsistencies from tests and moving, back to a more regular routine.

Last Wed: chest/squats/deadlifts

Last Fri: Shoulders

frozen yogurt + fruit for carbs after each, followed by regular PW shake

 

[SKC]

yesterday:

decline x2
flat x2
incline fly x3
dips
squats (as above, made a huge difference squatting below parallel) 10x145, 10x195, 6x215, 10x145
deadlifts 10x145, 8x195, 7x235
low chest cable pulls
high chest cable pulls
incline/weighted situps

froz yogurt + fruit
reg PWO shake

 

[SKC]

I gotta agree with BeauJangles. You most likely have issues with your deadlift form. Even more likely though, you aren't squatting below parallel. I do NOT mean this to be an ass, but if these lifts are "relatively new" to you then it is HIGHLY unlikely that you are full squatting 315x8 at a bodyweight of 162lbs. Using a 1RM calculator, that puts your 1RM squat at 391lbs, which according to the squat standards puts you very close to the "elite" category. Given that your deadlift by the deadlift standards is between novice and intermediate, you are most likely doing partial squats. A "full squat" is one where your hip joint ends up below your knee joint when seen from the side. As another reference, the top of your thighs will be parallel to the ground at this point.

Again, I'm not trying to be an ass. I used to do partial squats myself and learned the following the hard way:

1. You can move MUCH more weight doing partial squats. I was quarter squatting 375x5 at a time when my full squat was probably no more than 225.
2. Partial squats are not nearly as effective at building strength & size.
3. Partial squats are actually worse for you knees than full squats.

Before you hurt yourself, I highly recommend picking up a copy of Starting Strength so you can learn the proper form for both the deadlift and the squat. It also looks like you could use it to improve your OH press. You'll have to check your ego and drop down to lighter weights, but you'll end up bigger, stronger and healthier as a result.

Holy thread resurrection Batman!

Brikis and Beaujangles: thank you for the advice. I went out and bought SS and studied it better than I did my ochem texts in college.

1.5 years in, my friends and I are the strongest and fittest that we've ever been and look only to improve. We used to train for vanity's sake, caring only about hypertrophy and curls and bench; we embodied broscience. Learning and training in the big 3 lifts has changed all that.

Training has been one of the cornerstones on which I've rebuilt myself through a long bout of clinical depression. It's definitely shown me that the strength I've gained is far from just physical.

The numbers posted are decent - not elite, but I'm proud of the progress I've made and have appreciated and loved every moment of the journey.
currently:
Lifts @ 164lbs:
Squats: 315x5
Deadlift 1RM: 435
Bench 1RM: 285
OH press: 155x5

thanks again to you guys, and to everyone who's put effort into this forum.