31-year-old Noob's Training Log - Page 8

theNuge · 03-12-2008, 12:15 AM

Tuesday, March 11th, 2008

Bench Press
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Note: I payed more attention to my form this time and I think I might have doing it right the whole time because it didn't feel too different. I was just more conscious of my shoulder blades this time.
95x3
115x3
130x5
130x5
130x5
130x5
130x5

Squat
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Note: OK, going below parallel is becoming my nemesis. If I keep my back straight then I can get to parallel. If I try to go below I round my back. I have some videos of me going below parallel and my back is curving. It's pretty scary considering my back is pretty sore right now. I'm also doing squats three times a week and that could be it. I think it comes down to flexibility. I have to just study that Dan Johns video and figure out how to get low and keep my back straight.
80x5
90x5
105x5
125x5 (The last two were actually harder than my last set.)
145x5 (I was REALLY paying attention to my back on these. I'm sure I got really close to parallel here but definitely not there or past.)

Dynamic Rows
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Note: These were nice because I could actually ramp up this time. I didn't have to just do 135. I'm definitely getting more comfortable with these and I'm definitely getting stronger.
135x5
135x5
140x5
140x5
145x5

theNuge · 03-15-2008, 12:35 AM

Friday, March 14th, 2008
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General Notes: I couldn't wait to get into the gym today. The two day rest is really nice but man it sure gets you hungry to get back in there. This day was the start of the third week of the 5x5. I'm really psyched since this week I'll get to 500 pounds on my Bench/Squat/Deadlift. I know it's a far cry from the 1000+ other guys are getting but it's about the small victories

.

Bench Press
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Note: the last time I benched the top weight wasn't that bad and it felt like I could do a little more. Since people have said I would make "noob" gains I decided to up my attempt by another 5 lbs and try for a 10 pound increase. It went pretty good. I don't know if I'm going to try for another ten pounds next week; that will depend on how Tuesday's lifts go.
80x5
95x5
110x5
130x5
150x5

Squat
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Note: I warmed up this time with some overhead squats because I read and heard that it could help with flexibility. I think it did but I kind of tweaked my shoulder. I was only using the bar but it's still a little sore. It might have something to do with a neck tweak I had a while ago. I'll keep an eye on it. The squats went ok. I didn't bring a camera this time to see if that would get my mind off my form. I was focused but I seemed more relaxed. All in all they went better than last time and this has been my experience almost every time with squats. Progress... Some went below parallel and some didn't. On a couple I rounded my back a tiny bit. On one I brought my hips up too fast. This exercise will take months to perfect. I'm not in a hurry.
95x3
115x3
145x5
145x5
145x5
145x5
145x5

Dynamic Rows
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Note: I am definitely getting stronger with these. I felt like I could've done about 15 more pounds but I'm still going to take it easy so my form is nothing but stellar.
145x5
145x5
145x5
145x5
145x5

Zerocrew1984 · 03-15-2008, 12:38 AM

try and keep it up with the OHS. they helped a ton with flexibility.

theNuge · 03-15-2008, 12:50 AM

Quote:

Originally Posted by Zerocrew1984

try and keep it up with the OHS. they helped a ton with flexibility.

Yeah, the problem is when I go forward I reach back to compensate and that's where I tweaked my shoulder. I don't think it was too bad but I'll see tomorrow.

What do you do if you start to come forward? Do you just lean back more or do you at least compensate a little with your shoulders? I can't think that's good for your shoulders but what do I know about a snatch movement

.

Thanks for reading my log by the way. I really appreciate the feedback.

Zerocrew1984 · 03-15-2008, 01:12 AM

i know that you should try stretching before you do this bar OHS. less chance of tweaking if you lose your balance. try shoulder dislocates. to answer your questions, its a little bit of both. arm movement and body movement. i'd say maybe more body movement though. keep practicing and you'll get used to it. OLY shoes help TREMENDOUSLY though.

theNuge · 03-16-2008, 02:18 PM

Sunday, March 16th, 2008

General Notes: I'm beginning to love this workout day. Going from the deadlift into the smaller weight squats is just too much fun. I feel soooo good after I'm done with this workout.

SOHP
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Notes: these felt good again. I think the progression is just perfect. Each and every week I feel like I'm struggling exactly the same amount.

45x3
75x3
95x5
95x5
95x5
95x5

Deadlift
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Notes: once again I loved these sets. I tried to pay attention to making the movement one fluid action instead of powering up with the legs and then finishing with my back. I did good on some but it was really tough when I got tired. I think it was hard because the motion was a little foreign. We'll see how it goes next week.

135x3
165x3
195x5
195x5
195x5
195x5
195x5

Squat
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Notes: warming up with the overhead squats was a lot better this time. I didn't tweak my shoulder and I really payed attention to my lower body. I could definitely feel the stretch when I would get close to parallel. It helped me a lot when it came to the actual squats. The actual squats went a lot better this time. I'm sure it had a lot to do with the smaller weight. I took video and I got to parallel on almost all of them and my back didn't round at all. I still have to work on initiating with my hips more but I'm guessing it'll never be perfect. It was weird when I was doing them that when I look at my quads in the mirror it looks I'm below parallel but when I see the video I'm at parallel. Does anyone else have this problem?

OHS Warmups: 45x3x2
125x5
125x5
125x5
125x5
125x5

Pull-Ups
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Notes: I ALMOST got one BW pull-up today. I was really stoked. I've NEVER even gotten close to a pull-up in my life. I'm going to be soooo happy when I can lose that effin' machine.

-60x5
-60x5
-60x5
-60x5
-60x5

theNuge · 03-16-2008, 02:22 PM

I had a happy moment today at the gym when I saw a guy who was in his late 50's-early 60's DEADLIFTING!!! He was doing more weight than me and I loved it. I actually went over and shook his hand and thanked him for being one of the only guys I've seen deadlifting at my gym. That now makes it three guys including myself.

Zerocrew1984 · 03-16-2008, 02:26 PM

dont look at yourself in the mirror. that will make your head look down and you'll be prone to not lifting with the hips first or with a rounded back. if you cant control it, depending on the type of squat rack you have, you should turn away from the mirror.

instead of doing 5 reps on that machine. try and do a pyramid schme. if that allowed me to do pullups at some point, it can help anyone!!!

so do 1 rep, rest 30 secs for example. then 2 reps, rest, 3 reps, rest 4 reps, rest etc until you hit a number you cant hit anymore. now you go back down. so say you failed on 5 reps. you would start at 4 reps, rest. 3 reps, rest, 2 reps, rest, . this allows you to get way more reps in.

Zerocrew1984 · 03-16-2008, 02:28 PM

Quote:

Originally Posted by theNuge

I had a happy moment today at the gym when I saw a guy who was in his late 50's-early 60's DEADLIFTING!!! He was doing more weight than me and I loved it. I actually went over and shook his hand and thanked him for being one of the only guys I've seen deadlifting at my gym. That now makes it three guys including myself.

i remember seeing someone doing 315 atg squats and i did the same thing, heh.

theNuge · 03-16-2008, 03:35 PM

I'm really psyched about finishing up this week's lifting on Tuesday. After I hit (hopefully) 165 on my squat I'll have a total of 500 pounds on the big three. I can't tell you how cool this feels after never having lifted in my life. It's nice to finally feel relatively strong seeing as I'm a big guy.