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Old 01-09-10, 21:47   #1
Lurker23
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Shut Up and Squat!

Might as well start my own log as I plan on spending a good deal of time around these parts.

Background info
Age - 24
Height - 5ft 9.5 inches (the half inch is very important )
Weight - 93kg

Current max lifts (all in kilograms)
Squat - 180
Bench - 105
Deadlift - 200
Military Press - 70
Power Clean - 72.5 x 3 x 3 (haven't tested a max)

Short-term goals (hopefully by Christmas)
Squat - 200
Bench - 115
Deadlift - 220
Military Press - 80
Power Clean - 90

I play american football for around 8 months of the year and I'd like to have a go at powerlifting sometime in the future. I'll add in some body measurements in a few days which will be updated every month or so.

At the moment, I'm following a program called the Texas Method which consists of 3 workouts a week. (1) Volume (2) Recovery (3) Intensity. I suppose I should mention I sometimes use an 8 or 9 day week as a lifting week, depending on how I feel.

I'll also post up some vids when I get a chance to make the thread a bit more colourful and I'll continue to do so as the months progress.

tl;dr - I like lifting stuff
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Old 01-09-10, 21:59   #2
Theresa
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Really impressive lifting.

Something to aspire too, this log should keep me well motivated.
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Old 01-09-10, 22:00   #3
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Looking forward to updates, thats some savage weights your lifting.
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Old 01-09-10, 22:08   #4
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Week 1 Day 1 (Volume)
----------------------------------------------------------------------
Warm-up: 15 mins of mobility drills and some neck bridges

Squat
Bar x 2 x 5
50 x 5
70 x 4
100 x 3
120 x 2
*belt and wrist wraps on*
140 x 1
155 x 1
165 x 5,5,5,5,4

Military Press
Bar x 2 x 5
40 x 3
52.5 x 1
62.5 x 5,5,4,3,2 *PB*

Bent Over Barbell Row
50 x 5
75 x 5 x 5

Good Mornings
70 x 3 x 12

Chins supersetted with Dips
BW + 10kg x 5,5,4 with BW + 14kg x 3 x 5

Lying Leg Curl
17.5 x 3 x 12

Warm-down: 20 mins of static stretching
-------------------------------------------------------------------

Happy enough with the squats although they were tough. I buried myself on the final rep of the last set and couldn't come out of the hole. Pretty ghey to fail on the final rep .

Averaged about 5-8 mins between the working sets iirc. For the Texas Method, I started off at around 135 x 5x5 adding 5kg every week. I'm pretty close to my limit now and will be deloading very soon on squats.

Military Press was awful seeing as I got 60 5x5 pretty handily last time. Everything else was pretty standard. I'll add more weight to the other exercises next time except for the chins.
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Old 01-09-10, 22:09   #5
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I see your stretching after your lifts.

I find it adds seriously to my DOMS and can sometimes even mean a slight strain, particularly in the groin/ham/glute areas. Any experience of this and thoughts on my experience of it?
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Old 01-09-10, 22:33   #6
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Quote:
Originally Posted by CaptainPlanet View Post
I see your stretching after your lifts.

I find it adds seriously to my DOMS and can sometimes even mean a slight strain, particularly in the groin/ham/glute areas. Any experience of this and thoughts on my experience of it?
Cant say I have any experience of strains from stretching tbh. The areas you're describing though would lead me to believe that it COULD be down to a tightness or 'knots' in the muscle.

I'm not sure if you do any foam rolling to benefit from myofasical release but it's defo something you should look into. For example, I'll spend about 10 mins before bed loosening the muscles I've worked in the gym on a foam roller and a tennis ball. The tennis ball is really good for loosening any trigger points in the glutes.

Here's two awesome articles to get you started:

http://articles.elitefts.com/article...ger-point-101/

http://www.t-nation.com/readArticle.do?id=475832

I'd just like to mention that I'm not an expert though. Although I have been lifting on and off for 10 years or so, I have no actual fitness qualifications. Might be a good idea to ask Bubbleking to get a professional opinion.

Oh and in terms of DOMS, I like to add about 15-20 grams of l-glutamine into my post-workout shake which is an excellent way of keeping DOMS down to a minimum.
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Old 02-09-10, 03:13   #7
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Some nice 1RMs in there, still havent tested any of mine, but I know my 3RM for some so have an idea.
Pretty close to 2xBW squat
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Old 02-09-10, 10:43   #8
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Quote:
Originally Posted by Mellor View Post
Some nice 1RMs in there, still havent tested any of mine, but I know my 3RM for some so have an idea.
That's what I love about the Texas method. On the intensity day of the lifting week, I alternate between going for 1, 2 and 3 rep PBs. So you get to see constant progress.

You should defo test you're maxes. Great fun altogether
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Old 02-09-10, 11:05   #9
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Here's some vids as promised. The bands on my knees are Tommy Kono knee bands. They are made of neoprene and simply keep my knees nice and warm to aid in the lubrication of the joint. I do some variation of squats each time I'm in the gym so knee health is of upmost importance.

[ame="http://www.youtube.com/watch?v=yL_ySJP8fog"]http://www.youtube.com/watch?v=yL_ySJP8fog[/ame]

[ame="http://www.youtube.com/watch?v=utL0PPWOKU0"]http://www.youtube.com/watch?v=utL0PPWOKU0[/ame]


Those videos were taken around 3 or 4 months ago iirc. I've changed a few things on both lifts since then. Now, I'm trying my best to move the bar a bit lower down my back for the squats so I'll be able to lift more. My shoulder flexibility sucks and I still need to work on it.

With regards the deadlift, my hips rise a bit too much for my liking before the bar starts to move off the floor so I've been working on that also. Finally, I now hold my breath on the deadlift before I get into the starting position as opposed to when I'm down there if that makes sense.

I might as well add that I've found taking videos of your lifts as an invaluable learning tool and I cannot recommend it enough.
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Old 03-09-10, 00:51   #10
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As for shoulder flexibility, have you tried shoulder dislocates?

videos look good, proper depth squat etc
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Old 04-09-10, 00:38   #11
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Quote:
Originally Posted by Mellor View Post
As for shoulder flexibility, have you tried shoulder dislocates?
Yeah, I've been doing dislocates for a good while and they've helped a great deal. I just need to stop being lazy and start doing more shoulder stretches to get the extra range of motion required.
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Old 04-09-10, 00:58   #12
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Week 1 Day 2 (Recovery)
----------------------------------------------------------------------
Warm-up: 15 mins of mobility drills and some neck bridges

Front Squat
Bar x 2 x 5
50 x 5
70 x 4
90 x 3
*wrist wraps on*
110 x 2
130 x 3 x 3 *PB*

Bench Press
Bar x 2 x 5
50 x 4
70 x 3
85 x 1
*wrist wraps on*
95 x 3 x 3 *paused*

Power Clean
Bar x 2 x 5
40 x 5
50 x 3
62.5 x 1
72.5 x 3 x 3

Face pulls supersetted with rotator cuff work (cable)
36.25 x 3 x 15 with 8.75 x 3 x 12

Warm-down: gym was closing so I'll do some stretching at home
-------------------------------------------------------------------

Front squats are getting hard. The toughest part is breathing in between the reps. My legs still felt fried from the volume session so I was happy to get all of the prescribed reps.

Benching was fine. Paused means that I lower it down to my chest, let it touch for around a second to kill the bounce/momentum and then press it up from a dead start.

Power cleans and assistance work were standard. Barely any breaks because the gym was closing but you gotta do what you gotta do.
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Old 06-09-10, 22:39   #13
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w00t! w00t! Finally, the delivery man came with these today...



They were made by Nike especially for the Beijing Olympics. Nike discontinued them a while back because they're eejits.

Anyways, tried them in the gym tonight. Couldn't be happier. It's like the whole ground is made of velcro and the .75 inch heel makes it ridiculously easy to break parallel.

I'm only going to use them for squats and powercleans. Will stick with my converse for the other lifts.

Last edited by Lurker23; 06-09-10 at 22:40. Reason: spelling
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Old 06-09-10, 22:55   #14
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Week 1 Day 3 (Intensity)
----------------------------------------------------------------------
Warm-up: 15 mins of mobility drills and some neck bridges

Squat
Bar x 2 x 5
50 x 5
70 x 4
100 x 3
120 x 2
*wrist wraps and belt on*
140 x 1
160 x 1
175 x 3 *PB*

Military Press
Bar x 2 x 5
40 x 3
50 x 2
60 x 1
*wrist wraps and belt on*
70 x 3 *PB*

Deadlift
Bar x 2 x 5
70 x 5
100 x 4
120 x 3
140 x 2
*belt on*
160 x 1
180 x 1
195 x 3 *PB*

Warm-down: 15 mins static stretching
-------------------------------------------------------------------

Super day today. Personal bests all over the place.

The Romaleos are unreal for squatting in. I thought it would take a while for me to adapt to the different mechanics in the shoes but it felt really natural. They'll add at least 10kg to my previous max so 190kg x 1 should be there next week.

The military press was straightforward. The exercise is a bit hit and miss for me. Hopefully, I can get a bit more consistent.

Deadlifts were great too. There was definitely another rep in the tank anyway.

Roll on next week.
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Old 07-09-10, 00:06   #15
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How much were the romaleos, I can't really justify buying them at the min, I should prob get new running shoes first
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Old 07-09-10, 00:56   #16
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Quote:
Originally Posted by Mellor View Post
How much were the romaleos, I can't really justify buying them at the min, I should prob get new running shoes first
They cost $189 plus p&p which was approx $35 to Ireland. God knows what'd be to Oz. Got them from Rogue Fitness. Nobody else seems to do them.

The only other option is to keep an eye out on ebay but usually they only have gigantic sizes.
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Old 09-09-10, 22:02   #17
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Week 2 Day 1 (Volume)
----------------------------------------------------------------------
Warm-up: 15 mins of mobility drills and some neck bridges

Squat
Bar x 2 x 5
60 x 5
80 x 4
100 x 3
120 x 2
*belt and wrist wraps on*
140 x 1
155 x 1
165 x 5 x 5 *PB*

Bench Press
Bar x 2 x 5
60 x 4
70 x 3
80 x 2
90 x 1
*wrist wraps on*
97.5 x 5 x 5 *PB*

Power Cleans
Bar x 2 x 5
40 x 5
50 x 3
60 x 1
75 x 6 x 3 *PB*

Good Mornings
75 x 3 x 12 *PB*

Chins
BW + 10kg x 3 x 5 *PB*

Warm-down: In a rush, will do my stretching at home.
-------------------------------------------------------------------

Again, thank you Romaleos. Squats were much easier than last week. Plus my depth is pretty awesome, way below parallel.

Benching was fine. The very last rep was a grinder but I'd expect that.

The six sets of three on the power cleans were tough. I only took a minutes break in between them as I was running out of time so I was very happy to get all of the reps.

Assistance stuff was fine. I dont do dips on the same week as the bench press as I think that would be overkill.

On a side note, I ran into a friend of mine who used to do powerlifting. Got some tips off him on how to do/get into postion for low bar squats. It was really helpful. I tried them with 60kg and I could really feel the difference compared to high bar. The weight felt ridiculously light although my wrists were complaining. I'll keep doing high bar for now but I'll definitely throw in some low bar technique work at the end of most sessions so that I can get more comfortable with them and eventually make the switch.
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Old 10-09-10, 00:22   #18
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I'm high bar myself, can't get comfy on low bar. More concerned with gettign to 100kg for 8, 120 max before i try to switch.

Cleans are something I'd like to improve on. Purely technique. I don't get low enough and they all end up being too light on leg work. I could go 12" lower and still be a power clean
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Old 11-09-10, 16:37   #19
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Week 2 Day 2 (Recovery)
----------------------------------------------------------------------
Warm-up: usual

Front Squat
Bar x 2 x 5
50 x 5
70 x 4
90 x 3
*wrist wraps on*
110 x 2
125 x 1
135 x 3 x 3 *PB*

Military Press
Bar x 2 x 5
40 x 4
50 x 3
60 x 3 x 3

Bent Over Barbell Row
50 x 3
75 x 3 x 3

Face pulls supersetted with rotator cuff work (cable)
38.75 x 3 x 15 with 11.25 x 3 x 12

Lying Leg Curl
20 x 3 x 12

Low Bar Squat Technique Work
Getting into the correct postion x 5
40 x 3 x 3

Warm-down: usual
-------------------------------------------------------------------

Front squats were grand. Much better than last week. I was able to keep my elbows up more.

Not much to say. Everything else is just recovery work.
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Old 13-09-10, 11:01   #20
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And so the day of my 1 rep max PBs has come....

I look forward to and dread this day in equal measure. The nervous excitement is killing me here. If all goes to plan I should be reporting back with 3 vids of the following:

Squat: 190
Bench: 110
Deadlift: 210


This is gonna be greaaaaaat!
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