Has it been a month already?

Squats

• 2x5x45 (warmup)
• 1x5x85
• 1x3x125
• 1x2x170
• 3x5x215 (work)

Damn. That was… heavy. That was… hard. The first set I pushed through but I could tell it was heavy. I think I need to put more time between the last warmup and the first work set. The second set though… that was very difficult. I’ll say this: I recall upon racking the bar that I realized I was hearing the gym music again… somewhere around the 3rd rep my brain just blanked out. I’m not sure why. From the exertion? from my body going “crap! we need to focus all energies on moving this weight to the exclusion of all that isn’t important, like hearing stuff.” I don’t know, but it was interesting. But on the 3rd set? I powered through it. The difference? Mental. Between set 1 and 2 I was a little distracted from overhearing gym chatter. After set 2 I just shut my brain down and focused on what I was about to do, the task immediately in front of me, nothing else. Powered through it fine.

Nevertheless, I think it’s time for me to stop 10# increments and go to 5# increments. Furthermore, the powerlifting belt I ordered will be here Tuesday and I’ll start using it on Wednesday. I know use of the belt will aid my lifting and it can add something like 25# to your squat… I don’t want to get sucked into that. If on Wednesday I do 225# and it feels extra easy due to the belt, then fine. Friday I do 230# and just keep the program going.

Press

• 2x5x45 (warmup)
• 1x5x45
• 1x3x60
• 1x2x75
• 3x5x90 (work)

This worked fine for me. Biggest thing I need to realize here is keeping my eyes on a fixed point and ensuring I throw my head forward as soon as the bar clears it. It’s partially a balance thing, partially ensuring I get the full “shrug” at the top, and just minding better form for a better benefit of the exercise.

Pull-ups

• 1x11xbw
• 1x8xbw
• 1x7xbw

I’m feeling like I’m not progressing so well here, but perhaps I am. Sure it’s just 1 rep total over last Friday so it’s still something, and I am also doing a lot better about pulling my chest all the way up to the bar. As well, I’m fixing my breathing.. I keep doing that “exhale on the up, inhale on the down” thing, but I’m getting better about breathing at the bottom as I hang, then hold my breath all the way through the movement… which serves to also keep my body more rigid and so I get the chest up to the bar better. So, I think with form and everything getting stricter yeah, I am sure I’m improving. I guess I’m a little impatient here because I want to move on to real chin-/pull-ups and not these inverse row things. But, strength will come. Just must be patient, so long as there is progress. 🙂

Commentary

Damn. Has it been a month already? I’ve been following this Mark Rippetoe Starting Strength Practical Programming -inspired workout for 4 weeks now. It’s not a true SS program since I’m not doing the SS program as defined. It is basically the PP Novice program, but again not 100% since I’m not doing full/real chin-/pull-ups, but am working my way up to that point. But what it is is still adhering to the principles of a constant linear progression, sticking to the big simple exercises, allowing my body to be disrupted and progress at the novice pace which allows for faster gains due to the ability to recover faster and being much further from the ultimate genetic potential I have, etc..

Here’s some numbers, comparing first workout to today:

• Squat

• 105# –> 215# — 110# increase

Bench Press

• 115# –> 140# — 35# increase

Press

• 65# –> 90# — 25# increase

Deadlift

• 135# –> 180# — 45# increase

Chin-ups (inverse rows, supinated grip)

• increased 3 total reps

Pull-ups (inverse rows, pronated grip)

• increased 6 total reps

Total went from 420# (4 exercises) and 355# (big 3), to 715# (4 exercises) and 535# (big 3). That’s a 295# (4) and 180# (big 3) increase, and that’s just what I’m doing for 3 sets of 5 reps… that’s not even 5RM or the vaunted 1RM. Various formulas put my 1RM total for the big 3 just over 600# and all 4 at just over 700#.

Those are alright numbers in my book. I’m not surprised that squat went up so fast because 10# jumps 3x week and the math is simple. I would reason my deadlift would be much higher if I was doing the actual SS program which would have me doing deadlifts 3 times every 2 weeks instead of 2 times every 2 weeks. But what will be more interesting will be looking a my numbers at the end of next month because obviously squat is now going to slow down but everything else is still chugging along. I don’t feel any other lift is really stressing me out like the squat is; tough sure, but not killing me like today’s squats did. Everything else will still chug along at their present increment rates (presses 5#, deadlift 15#).

I’m really liking this program, more than any other weighlifting program I’ve ever done. I started lifting as a teenager because I was tall, lean, skinny, endomorphic, whatever… just a little wuss, and I didn’t like that. Besides, girls like muscles too, right? 🙂  But lifting then as a teenager and all the on and off lifting I’ve done throughout my life has always been “bodybuidling style” and while I appreciated the hypertrophy, 1. it got boring after a while, 2. I never really felt myself getting usefully strong. This program has been the best thing I’ve ever done, lifting-wise, because there’s no ability to be bored because there’s a high level of motivation and positive feedback. You lifted a big weight today, and next workout you’ll lift more… and then you do it, and the feeling of accomplishment is awesome. I am growing, hypertrophy is inevitable, and I am liking those results. But most of all, I’m gaining a lot of strength — real stuff, useful stuff, practical stuff.

I like the program. I’m enjoying this a great deal. Excited to see how things will look after another 4 weeks. 🙂