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 Post subject: Re: Muscles here I come! Lobsteriffic's Stronglifts Log
PostPosted: Mon Apr 11, 2011 7:01 pm 
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Stegosaurus
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Posts: 3588
Location: San Jose, CA
That gives me hope!


I have decided to start 5/3/1. I was kind of divided on this, because I've read you should stick with Stronglifts until you can squat 1.5x your bodyweight and deadlift 2x your bodyweight, which I'm nowhere near. But for the last few weeks I've just felt like I'm not recovering enough between workouts. So here I go on 5/3/1 - weee!

04/11/11:

Overhead Press Day - Wave A

Warm-up:
5 aussie pull-ups
5 push-ups
5 bench dips
10 squats
20 sit-ups
50 jumping jacks
10 thrusters

OHP:
5x45
5x45
5x45
5x45
5x55
7x65
10x55
7x55 (was aiming for 10 reps here)
10x45
10x45
10x45
10x45

Assisted Chin-ups: (took a few sets to figure out how much weight to use)
70x10
60x7
50x6
40x4
40x3

Farmers Walks: 3 sets with 45 lb plates

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 Post subject: Re: Muscles here I come! Lobsteriffic's Stronglifts Log
PostPosted: Tue Apr 12, 2011 2:10 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Yeah, farmer's walks!


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 Post subject: Re: Muscles here I come! Lobsteriffic's Stronglifts Log
PostPosted: Wed Apr 13, 2011 8:25 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
04/13/11:

Deadlift Day - Wave A

Warm-up:
5 aussie pull-ups
5 push ups
5 bench dips
10 squats
20 sit ups
50 jumping jacks
10 thrusters

Deadlift:
5x65
5x85
5x95
5x105
5x125
7x135
10x125
10x125
10x105
10x95
10x95

RDLs:
10x95
10x95
10x115
8x125
5x125

Damn, need to strengthen my grip. My legs could take more weight but I wouldn't be able to hold it. More farmer walks!

Hanging Leg Raise:
10
5
7
Definitely don't have the flexibility to do a full ROM on these. Rather than having my legs go to 95 degrees, they probably are closer to 45. Oh well, stretch stretch stretch.

Lunch:
Salad with mixed greens, pinto beans, nutritional yeast
Pinto bean, rice, veggie soup
3 apples

Snack:
protein + water

Dinner:
chard and beet greens with tofu
2 mandarins

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Thu Apr 14, 2011 12:02 am 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
wow, 7x65 ohp, you must be buff-o-rama!

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Thu Apr 14, 2011 10:31 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
vivalasvegans wrote:
wow, 7x65 ohp, you must be buff-o-rama!


Hardly! But thank you all the same. :)

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Thu Apr 14, 2011 8:17 pm 
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Stegosaurus
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Posts: 3588
Location: San Jose, CA
04/14/11:

10 x 30 sec hill sprints, 2 min. rest between (treadmill set at 8%)

Lunch:
salad: greens, chickpeas, broccoli, cauliflower, nutritional yeast
3 apples

Snack:
protein shake

Dinner:
black bean, sweet potato and lentil chili (2.5 bowls!)
2 mandarins

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Fri Apr 15, 2011 8:11 am 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
do you use an alternating hand grip on your deads? You shouldn't have grip issues for those. Or did i misunderstand where the grip is the problem.

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Fri Apr 15, 2011 10:12 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
I do use an alternate grip.

The grip problem comes in with RDLs, not normal deadlifts.

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Fri Apr 15, 2011 11:17 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
RDL?

Deadlift progress looks good. Are you DLing more than your bodyweight now?

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Fri Apr 15, 2011 11:51 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Romanian deadlift:

http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html

It totally kills my hands. I looked around online and I could use wraps or hooks, but I'd rather just strengthen my grip.

I wasn't that day, but I can deadlift a bit more than my bodyweight. I think I weigh around 165 and I can deadlift 175. That sounds like I'm really heavy, but I'm almost 6' tall. I'm squatting 155 or so, so I'm almost hitting bodyweight for that.

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Fri Apr 15, 2011 12:09 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
Ow! What the hell? That makes my back hurt just watching it.

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Fri Apr 15, 2011 12:55 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
I'm 6'4", so when I weighed 212 lbs, I still didn't look particularly big. In fact, at the doctor's office, they would set up the scale as thought I weighed less than 200, and were always surprised that I was over that. So I get what you mean. Even then I never tried to DL more than 225 lbs. I just never saw a reason to.

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Fri Apr 15, 2011 2:11 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Rob PMFF wrote:
Ow! What the hell? That makes my back hurt just watching it.


If you have proper form you really shouldn't be feeling it much in your back, mostly your hamstrings.

I always used to feel bad that I don't weigh like 100 lbs or whatever the hell girls are 'supposed' to weigh. About 4 years ago I was down to 140 lbs but I was living on cigarettes and coffee and it was pretty gross.

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Fri Apr 15, 2011 11:29 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
04/15/11:

Bench Day - Wave A

Bench Press:
1x5x45
1x5x55
1x3x65
1x5x75
1x5x85
2x10x75
1x10x65
2x10x55

Push-ups:
1x5 (normal)
2x8 (on knees)

My upper body was totally spent after all of that benching and the gym was getting crowded so I bailed at that point.

Diet wasn't so hot today-

Lunch:
pinto bean, rice, and veggie stew
3 apples

Snack:
one of those tiny Halloween-sized boxes of candy (I couldn't resist)
protein shake with soy milk

Went out for happy hour after work:
1 beer
like 7 french fries

Dinner:
sweet potato, black bean, and lentil chili
pineapple

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 Post subject: Re: Muscles here I come! Lobsteriffic's Log
PostPosted: Sat Apr 16, 2011 12:29 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
Ive never been a huge fan of the RDL's either. People are surprised at how much I weigh too. I'm 135 but Im 5'6". So I never care about that number.

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