10%. Wow. That’s pretty lean. Calipers have a ± 14% spread. But they’re good for trending purposes.
[quote]tyrfryer wrote:
I hear you on the initial intimidation factor, man. There’s some honest to goodness BEASTS in this forum, eh?! You’re puting in solid work though, and that’s all these dudes (& dudettes) are worried about, putting in work & not just blowing smoke. [/quote]
Tyrfryer,
Thanks for the words. And yes, the weights being moved by the folks in this forum is damn impressive.
[quote]kpsnap wrote:
10%. Wow. That’s pretty lean. Calipers have a ± 14% spread. But they’re good for trending purposes.[/quote]
Snap! Honored to have you reply. Hope your foot is healing, enjoy reading your log.
Good advice on the calipers, You mean I shouldn’t rely heavily on a springy piece of $5 plastic? As for the 10% goal, my qualitative goal is to lose the saddlebag fat deposits at the waist. The 10% number seemed to be a quantitative measurement of no longer having that waist fat. Maybe a waist measurement goal instead? From the starting pics I have plenty of centrally-located belly fat to lose.
Much better energy for this morning’s workout. Got smarter and brought a liter of water with a scoop of Suge recovery drink, it certainly helped.
Squats:
45x15
95x10
115x5
135x5
155x5
3x 185x5
Standing military press:
45x15
65x15
2x 85x5, 85x2
Screwed up the math and should have been pressing 75lbs, thought it was hard.
Bent rows:
45x15
95x5
3x 125x5
Chin-ups
3 unassisted, 5 assisted
2x 15 inclined sit-ups just because. Because I have work to do.
Solid, man. Not for nothing, chin-ups FTW. Ability to do 3 unassisted is great this early in your training!
Had a somewhat rushed workout today but only cause I had to get home so the missus could work out.
Squats:
45x15
95x10
135x5
155x5
175x5
3x 190x5. (PR)
Bench Press:
45x15
95x5
145x5, x4, x3
Dead lifts:
135x5
155x5
190x5. (PR)
Dips:
2x. BWx8
Marching closer to the 200lb barrier on squats and deadlift. Love the newbie gains, PRs falling left and right. I’ll crush the bench press next go around, hopefully. I was gassed for the dips and my form was poor.
Awesome work on those PRs, man!
EDIT:awesome, not awsome…
Gave blood yesterday so I took yesterday off as they recommend and today trained at the same weights as last time. No use pushing it down a pint. Was a little tired starting the workout.
Squats
45x15
95x10
115x5
135x5
165x5
3x 185x5
Overhead Press:
45x15
65x5
3x 75x5
Bent rows:
45x10
95x8
3x 125x5
Pull-ups
4 unassisted 4 assisted
Damn fine work today bro. Up, up and away…
Had a very good session today. Lost footing and concentration on the middle set of the bench press, otherwise I would have had the newbie PR trifecta. Starting strength continues to pay off for me.
Squats:
45x15
95x10
115x5
135x5
165x5
3x 195x5 (PR)
Bench Press:
45x15
95x5
115x5
145x5,3,5 (needed help on last two of middle set after my foot slipped and I lost my form.)
Deadlifts:
135x5
165x5
195x5 (PR)
Dips:
2x BWx8
I am confident in hitting 145 for all three sets on the bench press next session.
NICE! Good job on the PRs bro!
Missed getting into the gym until today due to wife’s schedule. The extra two days off was good, I felt very strong today and was able to have a very focused intense workout.
Squats:
45x15
95x10
115x5
135x5
165x5
3x 200x5 (PR)
Overhead press:
45x10
60x5
70x5
3x 80x5 (PR)
Bent rows:
45x10
95x5
3x 135x5 (PR)
Chin-ups:
3 unassisted 5 assisted
I hate doing chin-ups, but I am happy with the progress I’m making with Rippetoe.
Wow, you’re really making gains man. Congrats on the PRs. Have a steak, you deserve it!
tyrfryer,
Thanks. Rippetoe’s program is aimed at adding a couple pounds to every workout if possible. I am keeping it to 5 pound increments, so my PR increases are small. But they are steady, and even after only seven weeks or so I know I’m lifting more than I could have when I started. I’m figuring out the value of pre- and peri-workout nutrition, there is something to it.
I would like to bench press my body weight by my birthday in November, we’ll see if I can get there. I am hoping my newbie gains will hold up to add 60lbs in 10 months, maybe as a 1RM instead of a 5RM.
Those squats are really good. How low are you going?
Cavalier,
Thanks. I appear to be getting hips down parallel with my knees. There is a mirror in front of the smith machine(I use the outside of it as a power rack to hold the barbell) and can see where I am lowering to. I had a form check by the gym owner last week and he asked why I was going that low. I told him that I learned A2G on T-Nation. He did prescribe some foam rolling / stretching because he said I started to break at the bottom and needed a little more flexibility.
Now you’ve got me curious. I should tape the squat and post it for a form check or get another trainer’s opinion.
I’m paranoid because I spent years thinking I was doing nice low squats until I finally taped myself and was horrified to find my squatting sky-high. Damn, but it’s deceptive.
[quote]gborlase wrote:
I appear to be getting hips down parallel with my knees. There is a mirror in front of the smith machine(I use the outside of it as a power rack to hold the barbell) and can see where I am lowering to. I had a form check by the gym owner last week and he asked why I was going that low. I told him that I learned A2G on T-Nation. [/quote]
I find videoing my lifts to be the best training tool. The camera does not lie and is not subjective. But video your squats from the side about eye level if you were sitting in a chair. That’s the absolutely best angle to see depth.
And A2G is an Oly term in my book. Very few people can squat this deep. Parallel or slightly below parallel is not A2G. Love the comment by the gym owner!
Catching up from yesterday’s workout. I’ve been trying Power Drive pre-workout and 1 scoop Surge Recovery peri-workout, and it seems to help with energy, strength, and focus. If it’s a placebo effect then I’ll still take it.
Squats:
45x15
95x5
135x5
155x5
175x5
3x 205x5 (PR)
Bench Press:
45x15
95x5
115x5
3x 145x5 (PR)
Deadlift:
135x5
165x5
205x5 (PR)
Dips:
BWx8
BWx5,2,1
The bench press felt much better - I had tried twice before to hit three sets of five at that weight and failed both times, this time it went up much easier. Dinner was a nice big New York Strip steak with quinoa and kale. Won’t get back to lift until Wednesday due to the family schedule.
At the suggestion of Cavalier and kpsnap I took video of the squats, I’ll post them separately for a form check.
Unbelievable. Just a few short months of training, and already you’re at the level it took me 30 years to reach.