Author Topic: Crazy J's Journey from Weak to Strong  (Read 4205 times)

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #15 on: May 01, 2014, 01:26:11 AM »
45 minutes w/cooldown on treadmill tonight. 3.3 miles.
I was trying to keep the pace down since after my last hour long session I felt like I might negatively impact my next workout.

Added some extra core work:

Weighted hyper-extensions
1. BW X 10
2. BW+5 X 10
3. BW + 10 X 10
4. BW + 10 X 10

Weighted Sit Ups
1. BW X 10
2. BW+5 X 10
3. BW + 10 X 10
4. BW + 10 X 10

I've had issues building up my cardiovascular endurance. I've asked for advice here and there and haven't gotten anything that's helped me much. Tonight while running I was thinking that maybe I could build up my endurance like I am building up my muscle with slow progression lifting.
Tonight I ran a consistent pace for 8 out of each 10 minute interval. The last 2 minutes I kept a much faster pace. So my thinking is a breakdown like the following:
0-8 minutes: 4 mph (or 5, whatever)
8-10 minutes: 6.5 mph.
10-18 minutes: 4 mph
18-20 minutes: 7 mph
20-28 minutes: 4 mph
28-30 minutes: 7.5 mph
30-38 minutes: 4 mph
38-40 minutes: 8 mph
40-45 minutes: cooldown @ 4 mph.

The slow progression would be with the last 2 minute intervals. After the above session, the next week I would increase my 2 minute 8 mph run to 3 minutes. The next session the 7.5 mph goes to 3 minutes and so on.
I drop the dumbbells too; but I'm not a dick about it.
I don't slam or throw them down forcefully like a wanker; just slowly lower them as much as I can in a controlled manner then let them go.
Yeah, some of the videos I've seen people show complete disregard for the equipment and possibly other people.

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #16 on: May 02, 2014, 04:38:31 AM »
Squats & Steinborn Lifts (5X5):

1. 182 X 5
2. 182 X 5
3. 182 X 5
4. 182 X 5
5. 182 X 5

Overhead Press (5X5)
Stance a bit wider, grip a bit narrower seemed to make things a bit easier.

1. 87 X 5
2. 87 X 5
3. 87 X 5
4. 87 X 5
5. 87 X 5

Deadlift (1X5)

Warm-ups
1. 132 X 5
2. 152 X 5
3. 162 X 5


Working Sets

1. 172 X 5

20 minutes on the treadmill. Looks like I'm picking up the pace a bit on my workout leaving time for a little cardio.

Gotta pay more attention when lifting the  bar off the floor at the start of the Steinborn Lift. Weight is getting heavier and I need to respect that. Tweaked my right shoulder again just lifting it up as I wasn't paying enough attention. Now I'll have to lead with my left arm while the pain settles.
Also I think I need to focus a bit on not dropping so far in the hole performing the SL. During my later sets of squats I can feel it getting difficult coming back out to start my reps.

All told

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #17 on: May 03, 2014, 04:53:07 AM »
Printed out a strength/conditioning program for rotator cuff injuries. So I spent some time tonight doing some stretching and some resistance band/light weight DB exercises from that program.

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #18 on: May 04, 2014, 12:57:27 AM »
Short on sleep tonight. Got home from work at 8 am, eat breakfast, in bed by 8:30. Up at 12:30 to watch the Bruins/Canadiens game. Leave for work at 6. Feeling tired.

A bit of a benchmark tonight as I officially squatted over my body weight for 5X5. I weighed in at 182.5.

Squats w/Steinborn Lift

1. 187 X 5
2. 187 X 5
3. 187 X 5
4. 187 X 5
5. 187 X 5

Bench Press

1. 142 X 5
2. 142 X 5
3. 142 X 5
4. 142 X 5
5. 142 X 5

BB Row

1. 142 X 5
2. 142 X 5
3. 142 X 5
4. 142 X 5
5. 142 X 5

I think I need to focus on widening my stance on the Steinborn Lift. I REALLY need to keep from going so far down and widening my stance may help with that. For a brief moment I didn't think I was going to get out of the hole on my first working set of squats. I did but it made me question my next 4 sets. If I don't figure this out, this lift is going to limit my squat...at work at least.

Bench Press felt real good tonight. I was working on arching my back which feels like it enables you to plant your feet better and give more leverage at the chest...thus pushing more weight. Is this the case?
« Last Edit: May 04, 2014, 01:10:16 AM by Crazy J »

Offline BLK00TJ

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Re: Crazy J's Journey from Weak to Strong
« Reply #19 on: May 04, 2014, 01:18:55 AM »
Great work considering the way you are forced to squat.  I admire your determination in squatting without a squat rack.  Once you have one, you are going to amaze yourself.  I wouldn't want to have to do my bodyweight that way.

For bench, absolutely arching is going to boost bench.  If you are really flexible, you can basically turn a flat bench into a decline bench and limit the distance the bar needs to go down.  Just remember to keep your ass on the bench.  It also enables leg drive as you found out.  You should feel like your legs are driving your shoulders back into the bench. (Look up Dave Tate videos)

If you want to see what arching can do, google "russian girl bench" once and check out her arch.  Her spine bends in half and she benches more than me.  I think she's 14 years old now!

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #20 on: May 04, 2014, 04:39:06 AM »
Great work considering the way you are forced to squat.  I admire your determination in squatting without a squat rack.  Once you have one, you are going to amaze yourself.  I wouldn't want to have to do my bodyweight that way.

For bench, absolutely arching is going to boost bench.  If you are really flexible, you can basically turn a flat bench into a decline bench and limit the distance the bar needs to go down.  Just remember to keep your ass on the bench.  It also enables leg drive as you found out.  You should feel like your legs are driving your shoulders back into the bench. (Look up Dave Tate videos)

If you want to see what arching can do, google "russian girl bench" once and check out her arch.  Her spine bends in half and she benches more than me.  I think she's 14 years old now!
I think I've seen those, crazy! I couldn't figure out why she did at at first. Now I get it.
Thanks for the encouragement!

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #21 on: May 05, 2014, 05:04:32 PM »
I'm doing the Stronglifts 5X5 program and I know the basis of the program is to increase weight by 5 lbs each workout. However since I'm forced to use Steinborn Lifts and they're getting tough, I think I'm going to increase the weight of my squats every other workout. That should allow me to adjust my SL's a bit more.  Today I repeated my last workouts weight on squats and while I still wasn't happy how far in the hole I went on SL's I found it a bit easier to get out again. Still going to increase the other lifts as directed.

Squats & Steinborn Lifts (5X5):

1. 187 X 5
2. 187 X 5
3. 187 X 5
4. 187 X 5
5. 187 X 5

Overhead Press (5X5)
Stance a bit wider, grip a bit narrower seemed to make things a bit easier.

1. 92 X 5
2. 92 X 5
3. 92 X 5
4. 92 X 5
5. 92 X 5

Deadlift (1X5)

Warm-ups
1. 137 X 5
2. 177 X 5
3. 177 X 5


Working Sets

1. 182 X 5

Side note: this workout was done at home. My basement ceilings are too low for SL's and OHP so I took my gear outside and did the workout barefoot on my patio. I enjoyed that.

Offline BLK00TJ

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Re: Crazy J's Journey from Weak to Strong
« Reply #22 on: May 05, 2014, 05:23:01 PM »
I'm doing the Stronglifts 5X5 program and I know the basis of the program is to increase weight by 5 lbs each workout. However since I'm forced to use Steinborn Lifts and they're getting tough, I think I'm going to increase the weight of my squats every other workout. That should allow me to adjust my SL's a bit more.  Today I repeated my last workouts weight on squats and while I still wasn't happy how far in the hole I went on SL's I found it a bit easier to get out again. Still going to increase the other lifts as directed.

Squats & Steinborn Lifts (5X5):

1. 187 X 5
2. 187 X 5
3. 187 X 5
4. 187 X 5
5. 187 X 5

Overhead Press (5X5)
Stance a bit wider, grip a bit narrower seemed to make things a bit easier.

1. 92 X 5
2. 92 X 5
3. 92 X 5
4. 92 X 5
5. 92 X 5

Deadlift (1X5)

Warm-ups
1. 137 X 5
2. 177 X 5
3. 177 X 5


Working Sets

1. 182 X 5

Side note: this workout was done at home. My basement ceilings are too low for SL's and OHP so I took my gear outside and did the workout barefoot on my patio. I enjoyed that.
Not a bad idea going everyother.  I did that on my last 5x5 program too.  I was getting beatup by the fast progression once the weights got heavy.  My joints were aching every day.
Awesome to be able to lift outside.  It was a nice day here for that too.

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Re: Crazy J's Journey from Weak to Strong
« Reply #23 on: May 05, 2014, 11:00:01 PM »
I'm still trying to master the OHP.  Bringing the grip in slightly closer seems to bring the elbows forward and track mor to the front rather than to the sides when using a wider grip.  Some of the YouTube vids I've watched have reccommended doing the OHP in this fashion. That and keeping the glutes tight.

YMMV as always. 

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #24 on: May 08, 2014, 01:07:47 AM »
Squats w/Steinborn Lift

1. 192 X 5
2. 192 X 5
3. 192 X 5
4. 192 X 5
5. 192 X 5

Bench Press

1. 147 X 5
2. 147 X 5
3. 147 X 5
4. 147 X 5
5. 147 X 5

BB Row

1. 147 X 5
2. 147 X 5
3. 147 X 5
4. 147 X 5
5. 147 X 5

Torso came up a bit more than I'd like on the final set of BB rows. Possibly contributing to this is that usually my order is squats, BP, rows. Someone was using the BP station so I had to do rows first. After my squats my lower back is usually pretty tight (due mostly to the SL I think) which made it more difficult to hold the correct form for the rows.

BP felt good, form felt good. More practice on arching my back and planting my feet.

Starting to think my issue with getting out of the hole on the SL on my first workout at 187lbs was more mental than anything. While still an effort I didn't have too much trouble today at 192lbs.
« Last Edit: May 08, 2014, 01:28:31 AM by Crazy J »

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #25 on: May 15, 2014, 03:56:31 AM »
Ugh, where to begin...
It's been a week since my last workout. I work nights and I came home at 8 am last Thursday morning to find my wife in pretty severe pain in her lower abdomen on the right side. I immediately thought appendix so I suggested she go to the doctor. She took my advice and sure enough, wound up getting her appendix out that day (had a hernia fixed too).  The doctor told her her appendix would have ruptured in 10 hours or less had she not gone first thing in the morning. She's still in some pain but recovering now.
I feel it's good to give the body a week break here and there and in a way, I'm glad I was kind of forced into it. That way I don't have to convince myself to do it later  ;D.

Squats & Steinborn Lifts (5X5):

1. 192 X 5
2. 192 X 5
3. 192 X 5
4. 192 X 5
5. 192 X 5

Overhead Press (5X5)
Stance a bit wider, grip a bit narrower seemed to make things a bit easier.

1. 97 X 5
2. 97 X 5
3. 97 X 5
4. 97 X 5
5. 97 X 5

Deadlift (1X5)

Warm-ups
1. 132 X 5
2. 182 X 5
3. 192 X 5


Working Sets

1. 192 X 5

I suffered my first failure on the Steinborn lift tonight, mostly due to my own stupidity. On my second working set, when I stood the bar up on end it was half on and half off a mat that was about .5 inches thick. I noticed this and yet decided to go forward without moving it <---STUPID.  Well I was so focused on applying the extra effort in stabilizing the bar that I lost some focus on actually getting the bar on my back. As I dropped down I felt the weight fall too far back and it pulled me back with it. Luckily I was able to shrug it off my shoulders before I hit the floor with it. I was still holding the bar with my right hand when it hit the floor and my forearm was directly underneath. Luckily I had 45lb plates on there so the distance between the floor and the bar was such that I didn't break my wrist in the process. I did feel some pain in my wrist at first but it subsided and it seems ok. Definitely learned from this mistake.
« Last Edit: May 15, 2014, 04:16:30 AM by Crazy J »

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #26 on: May 15, 2014, 11:36:09 PM »
Lil bit of supplemental core work.

L side Plank - 35sec, 45sec, 60sec
Front Plank - 35sec, 45sec, 60sec
R side Plank - 35sec, 45sec, 60sec

Hypers:
BW X 10
BW+10lbs X 10
BW + 15lbs X 10

Situps:
BW X 10
BW+10lbs X 10
BW +15lbs X 10

Started my running progression program tonight.

0-40 minutes = "working minutes"
40-45 minutes = "cooldown"


0-8 minutes: 3.8mph
8-10 minutes: 6.5mph

10-18 minutes: 4mph
18-20 minutes: 7mph

20-28 minutes: 4mph
28-30 minutes: 7.5mph

30-38 minutes: 4mph
38-40 minutes: 8mph

Stats per treadmill: 400 cals burned, 3.4 miles ran.


Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #27 on: May 17, 2014, 01:15:34 AM »
Form check guys. Help me out!

Squats w/Steinborn Lift

1. 197 X 5
2. 197 X 5
3. 197 X 5
4. 197 X 5
5. 197 X 5

Set 1:


Set 5:


Bench Press

1. 152 X 5
2. 152 X 5
3. 152 X 5
4. 152 X 5
5. 152 X 5

Set 1:


Set 5:


BB Row
By this point I was really feeling some aching in my right arm. It started near the tail end of my squats.

1. 152 X 5
2. 152 X 4...widened my grip which contributed to failure
3. 152 X 5
4. 152 X 5
5. 152 X 5

Set 1:


Set 5:

Offline Crazy J

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Re: Crazy J's Journey from Weak to Strong
« Reply #28 on: May 18, 2014, 12:00:04 AM »
Did some practice work with my Steinborn Lifts. Decided to practice the lift from both sides. Used weights of 132, 152, and 172LBS. Attempted to practice with 192LBS but I think it was asking too much after yesterday's squat session so I backed off.

Treadmill:

0-40 minutes = "working minutes"
40-45 minutes = "cooldown"


0-7 minutes: 4.0mph
7-10 minutes: 6.5mph

10-18 minutes: 4mph
18-20 minutes: 7mph

20-28 minutes: 4mph
28-30 minutes: 7.5mph

30-38 minutes: 4mph
38-40 minutes: 8mph

Stats per treadmill: 417 cals burned, 3.5 miles ran.

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Re: Crazy J's Journey from Weak to Strong
« Reply #29 on: May 18, 2014, 12:02:17 AM »
Squatting 2 days in a row?
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total