I’m 5’5" and 120 lbs.
Squat 1RM - unknown. More than 170 lbs and less than 220 lbs.
Deadlift 1RM - 200 lbs.
Bench press 1RM - unknown. More than 100 lbs and less than 160 lbs.
Hopefully I’ll find this log helpful and others may find it interesting.
07/13/2010
12:40 - 1:25
15 lunges (bodyweight) front, 15 back, 15 left, 15 right
A1 Back squats: 4x5 (first two sets 100 lbs, last two sets 200 lbs)
A2 Dumbbell throws (rotational) 20x4x~10
Deadlift 120x1x5
Dumbbell throws (rotational) 20x1x~10
Deadlift 140x1x5
Dumbbell throws (rotational) 40x1x~20
B1 4x5 gladiator twists with 20 lb bar
B2 4 sprints (holding same bar for the twists) ~10 yds each
Felt good even though I’m slowly getting over a cold right now.
The deadlifts were “feeler” sets for technique.
07/13/2010 - Supplementary
7:00 - 7:05 PM
Ab wheel rollouts 10 reps BW (slightly over half ROM)
07/14/2010
10:25 - 11:10
LYTP 15 each
rhomboid stretch
Dumbbell press (semi-ballistic) 20 / 1 / 8
Calf raises BW / 1 / 20 (each)
Dumbbell press 40 / 1 / 5
Calf raises BW / 1 / 20 (each)
Dumbbell press 80 / 1 / 5
Calf raises BW / 1 / 20 (each)
Dumbbell press 80 / 1 / 5
Calf raises BW / 1 / 20 (each)
Dumbbell press 80 / 1 / 5
Punch bag (hooks, powered by pectorals only - no hip or leg drive) 5 reps each hand
Pectoral stretch, triceps stretch
Rest 1-2 minutes. (active)
Dumbbell row (semi-ballistic) 20 / 1 / 8 (each)
Dumbbell row 40 / 1 / 5 (each)
Kick bag (front heel) 5 reps each
A1 Dumbbell row 65 / 5 / 5
A2 Kick bag (front heel) 4 sets of 5 reps each foot
Dumbbell row (semi-ballistic) 20 / 1 / 8
Rest 1-2 minutes (active)
Pullups BW / 1 / 20
Run 4:00 - 5:00 pace (not sprint) 90 yards
Chinups BW / 1 / 7 (max)
Run 4:00 - 5:00 pace (not sprint) 90 yards
Wide pullups BW / 1 / 4 (max)
Run 4:00 - 5:00 pace (not sprint) 90 yards
This felt pretty good although I was riding right along the edge of “too much.” I’m slowly getting over a nasty cold. The pullup and run superset was supposed to have more sets and to use full sprints instead of runs. My right leg hurt under the tibialis anterior beforehand. No pain after. The pullup and run superset was with light running shoes. Everything else was barefoot. The two active rests were due to unavoidable delay.
07/16/2010
4:05 - 4:30
Squat BW / 1 / 10
Front squat 50 / 1 / 7
A1 Bear hug sandbag squat 120 / 4 / 5 (about a minute of rest in between)
A2 Weighted pullups 60 / 4 / 4 (First set was 5 reps)
Sandbag loading (waist high platform) 120 / 2 / 5 (1 - 2 minutes rest in between sets)
1 - 2 minutes rest
Rotational throws/sprints 40 / 1 / 20-30
I did this outside. It was HOT. And I didn’t have much energy by the time I got to the sandbag loading. So I slashed it from 4 sets to 2. It was supposed to be super-setted with sandbag lunges, too.
I find keeping a log is a hindrance. Better off without it.
Maybe some day a log will be useful. I may be back to you, log.
All that crap looks so wacky! I’ll be finishing Starting Strength this week.
I now weigh between 135 and 140. Still tiny.
Squat: 210 x 5. (Hips to the same level as knees. The squats in previous installments of this log were more like “90 degrees.” At least I THOUGHT they were parallel.)
Deadlift: 215 x 5. (There’s a lot of room here. And I have pretty short arms and legs.)
Bench press: 145 x 5
OHP: 95 x 5 (Ew.)
My pectoral powered hooks have failed to PR though 
LOL.
Starting a version of the Texas Method on Monday:
THE ALMIGHTY PLAN:
Monday [High Volume/Moderate Intensity]
Squat 5X5 (This is not a 5RM. Start low-ish. No HUGE rests should be needed.)
Power clean and push press 6X3 (On alternating weeks - Bench Press 5x5)
Rhomboid dominant barbell row (focusing on scapular retraction and depression, almost a face pull. Hold at the top for a second.) 3X8
Wednesday [Low Volume/Low Intensity]
Back Squat 2X5 (@80% of 5RM [~90% of 5x5 weight])
Bench Press 2X5 (On alternating weeks - OHP 2x5)
Ab wheel rollout 2x10 or something *(Not super important)
Curl 3x8-10 (hold at middle) *(Not super important)
Weighted dips or triceps extensions 3x8-10 *(Not super important)
Friday [Low Volume/High Intensity]
Squat 1X5
Push Press 1X1 (Ramping to a max single) (On alternating weeks - Bench Press)
Deadlift 5x1
Rhomboid dominant barbell row (focusing on scapular retraction and depression, almost a face pull. Hold at the top for a second.) 2x5
Took about an hour. Rest periods between 1 and 3 minutes.
Squat:
~75 x ~7
155 x 1
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
These were getting hard near the end.
Power clean and push press (only cleaning the first rep):
75 x ~4
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
The power clean limited the push press a little.
Barbell row to chest with pause at top:
70 or 80 x 8
70 or 80 x 8
70 or 80 x 8
Everything felt great.
Took 30 - 45 minutes.
Squat
~75 x ~5
170 x 5
170 x 5
These were oddly hard.
Bench press
~75 x 5
115 x 5
115 x 5
First set was with shoulders shrugged, second was with shoulders down and back.
Ab wheel rollout (I did these by walking my hands out, since I have no ab wheel)
About-six-inches-from-a-full-rep x 10
About-six-inches-from-a-full-rep x 10
These felt AWFUL.
A1) Curl 3 sets ~60 x ~8. Hold for about half a second at the middle.
A2) Triceps extensions behind head (French press, maybe?) first set ~60 half ROM for ~8. Two more sets with a 40 lb dumbbell, full ROM, for ~10.
Gotta be ready for the beach, bro.
Lateral raises (palm parallel to ground)
10 lb x ~12
12.5 lb x ~8, then 3 or 4 more with 10 lb.
12.5 lb x ~8, then 3 or 4 more with 10 lb.
I didn’t really “feel” my deltoids working on these, strangely.
PR Saturday.
Squat:
warmup
5RM: 220
Deadlift:
200 x 1
255 x 1
1RM: 275
Bunch of power cleans (still learning it)
Push press
~100 x 1
120 x 3
120 x 1
Monday:
Squat
120 x ~7
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
These were quite hard.
Bench press (Shoulders down and back)
~60 x 5
~100 x 2
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
These were very easy.
A bunch of rows to chest with hold at top, face pulls, wall slides. Sort of super-setted. Took 15-30 seconds between each set.
Wednesday
About 9:00 at night.
Squat
~100 x 5
175 x 5
175 x 5
These were harder than I thought they would be.
Overhead press
80 x 5 (I power cleaned each rep in this set, for practice)
80 x 5
Pretty easy. Little shoulder grinding, but less than before.
Superset 55 lb curls and 40 lb triceps extensions for 3 sets. Got around 8 reps for each.
Bent arm lateral raise 20 lb 3 sets of about 6 plus a few cheated reps.
Ab wheel roll-outs (almost all the way out) 2 sets of 10 reps. These were disappointingly unpainful.
Friday: new squat 5RM - 235
Bench 1RM - did 160, barely missed 170, didn’t have time to try 165.
Saturday: Deadlift 1RM - 265. (275 written above was incorrect. Probably more like 255.)
Monday.
Squat 210 - 5 x 5.
Power clean (1st rep only) and push press 110 - 6 sets of 3.
Row to chest (hold at top) 75 - 3 sets of 8.
Everything felt great.
Thursday:
Squat: 190 - 2 sets of 5
Bench: 130 - 2 sets of 5
Curls/french press 65/40 lb - 3 sets of ~8
Lateral raises 20 lb - 3 sets of ~8
Ab wheel rollouts (without the wheel) - almost all the way out (got onto my knees/elbows a bit around the end) 2 sets of 10
Friday:
3 circuits:
40 lb dumbbell snatch x 5 (arms alternating each set)
Sprint 10-20 yd
Sunday: After warmup of course, I set a new Squat 5RM of 240. Then I power clean and push pressed up to 120. Ran out of time.
Monday:
Squat - 120 x 5, 180 x 1, 220 x 1
Power clean to push press - 80 x 1, 120 x 1, 130 x 1. Still a little shoulder grinding. (try the new laterals)
Ran out of time.
3 circuits of 40 lb dumbbell snatch x 5 and sprint ~20 yd.
Wednesday.
Front squat warmup and then
A1) 3 sets of 160 x 5. 200 slipped off my shoulders.
A2) Power clean - 2 or 3 sets of 110 x 5
A3) Push press - 3 sets of 110 x 5
(no rest)
Complex of row to chest, power clean, front squat, overhead press (last 2 of these were push pressed), good morning, BTN push press. 1 set of 5 reps with 80 lb.
Awesome!
Thursday.
Squat - 3 sets of 220 x 5. Hard.
Bench warmup: Overhead press ~85 lb x 2, bench press ~85 x 5, bench ~120 x 1
misload bar to 160 and failed, then 150 (what I wanted) x 2-3 then fail (not what I wanted), then 135 x 5 for 4 sets. Missed the last rep on the last set.
My shoulders felt good.
Then various low/mid trap, rhomboid, external rotation sort of things.
Using the same muscle groups on consecutive days does not work.
Tuesday.
Power clean (first rep only) and push press: 6 sets of 120 x 3. (This was more than the program called for.) Felt awesome.
Squat: 120 x 5, 220 x 5, 220 x 5, 220 x 0. My form’s been getting progressively worse recently. On my toes, knees caving in. The last set I resolved to stay on my heels and spread the floor instead of coming forward. Couldn’t even get 1 that way. So I’m going to back off a bit and come back swinging with awesome form.
Forgot the rows. Did a bunch of wall slides instead.
Thursday:
Bench press - 120 for 2 sets of 5. Really easy. My warmup included some overhead pressing.
Waited a few hours, then
Squat - 200 for 2 sets of 5. Felt like much better form. Getting hard near the end, but then I did SOMETHING, and the last one flew up. Felt that last one in my hamstrings more.
Lateral raises, curls, and triceps nonsense (tried the isolation then actual lift thing. I.E. lateral raises to failure then overhead press with same dumbbells to failure). JM presses are awesome. The burn was insane, bro. My shoulders felt great until some dumbbell french pressing where I tweaked them a bit.
Ab wheel rollout (without the wheel, though) 1 set of 20 almost all the way out. Tweaked my shoulders a little more. Look into this.