Pete's log

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Cellist
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Pete's log

#1

Post by Cellist » Wed Nov 22, 2017 6:44 am

I'm 6'1", 220 lbs and have been lifting since May 2016. I live in Germany and play and teach the cello. I'm doing a 12 week strength program with my main goal to take an inch or two off my waist (40 in.). I'm not sure where that will put me on the scale. I dieted from 220 to about 190 at the beginning of 2016, read SS and started my LP, which lasted about 8 weeks or so.

At that point I was back up to 200, my deadlift was at 308x5, squat 270, bench 143, press 99 (all 3x5) and I moved to a program I bought from Andy called "Strength and Mass over 40". That introduced me to dumbbells, assistance and heavy triples and singles. I pushed hard in the gym at the late-novice, early intermediate stage, reset, worked a little on form and gained some experience, but gains were slow.

End of 2016, I was 215, benching 148, reset my squat to 242 and deadlifting 285 (all 3x5). I bought the BBRx book when it came out and kept on with that programming until I made a bench and press 5RMs of 160 and 123 respectively at BW 220.

Although I'd done some heavier weights at lower reps, my deadlift and squat were stuck about where I finished my LP and I was stiff and sore, so I moved to Tom Narvaez's program at the late novice level hoping to build up some work capacity and get things moving. After getting some months experience with RPE and more volume, I started using templates from Jordan. Now I'm at the gym 4 to 5 days a week, not sore and hitting some PRs.

Monday, Nov. 20

Squat
135 kg x1 @7 145x1 @8, 116.5x5x5 @8
e1RM = 157
Bench 1 ct
87.5x1@8 70x5x5 @8
e1RM = 95
Pendlay Row
60x10, 67.55x10, 72.5x10x2 @9,9

Tue 11/21

BW: 100.7

Deadlift w/Belt
150x1 @7, 162.5x1 @8, 130x5x2 @8,8 125x5x3 @8
e1RM = 176
Press
61.5x1@8, 50x5x2 @8, 47.5x5x3 @8
e1RM = 67
3-0-3 Squat
75x10 @7, 80x10 @8, 90x10x2 @9,9
Last edited by Cellist on Sat Feb 15, 2020 1:12 pm, edited 9 times in total.

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Wilhelm
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Re: Pete's Strength after 50 Log

#2

Post by Wilhelm » Wed Nov 22, 2017 6:48 am

VikingCellist wrote: Wed Nov 22, 2017 6:44 am Hi, not much to say except I like what I see here, so

Monday, Nov. 20

Squat
135 kg x1 @7 145x1 @8, 116.5x5x5 @8
e1RM = 157
Bench 1 ct
87.5x1@8 70x5x5 @8
e1RM = 95
Pendlay Row
60x10, 67.55x10, 72.5x10x2 @9,9

Tue 11/21

BW: 100.7

Deadlift w/Belt
150x1 @7, 162.5x1 @8, 130x5x2 @8,8 125x5x3 @8
e1RM = 176
Press
61.5x1@8, 50x5x2 @8, 47.5x5x3 @8
e1RM = 67
3-0-3 Squat
75x10 @7, 80x10 @8, 90x10x2 @9,9
Welcome, Pete!
I'm 56, and we are hitting not dissimilar weights.
Looking forward to following your log.
Keep up the strong work.

Cellist
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Re: Pete's Strength after 50 Log

#3

Post by Cellist » Thu Nov 23, 2017 3:30 am

Wilhelm wrote: Wed Nov 22, 2017 6:48 am Welcome, Pete!
I'm 56, and we are hitting not dissimilar weights.
Looking forward to following your log.
Keep up the strong work.
Thanks, Wilhelm! I'm 51 almost 52. I looked at your log and saw you've got some good videos. I be following you too.

11/22

Chins 2Bx7,6,5,4 3Bx6

11/23

BW: 100.8

Squat w/o Belt
100x4@7, 105x4@8, 110x4@9, 9, 9
Slingshot Bench
80x4@8, 85x4@8.5, 87.5@4 @9, 9, 9
CGIB
40x10@7, 45x10@8, 47.5x10 @9, 9
C2 Rower
4710m 25'
Plank
4x30"
L-Sit feet on floor
3x10"

Cellist
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Re: Pete's Strength after 50 Log

#4

Post by Cellist » Fri Nov 24, 2017 3:02 am

11/24 Friday

Rack Pull mid shin
130x4@7, 140x4 @8, 150 x4x2 @9, 9 145x4 @9
CGBP
60x4 @7, 65x4 @8, 70x4x3 @9,9,9
Leg Press
195x10 @7, 215x10 @8, 235x10 @9, 9

Cellist
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Re: Pete's Strength after 50 Log

#5

Post by Cellist » Mon Nov 27, 2017 2:57 am

Monday, Nov. 27

Squat
125x1, 135x1 @7 147.5x1 @8, 123x5x4 @8
e1RM = 160
Bench 1 ct
80x1, 85x1@7, 90x1@8.5 75x5x4 @9, 72.5x5@8,8,9
e1RM = 96
Pendlay Row
60x10, 65x10, 70x10x2 @9,9.5

I was a little tired this morning, skipped breakfast since I had a shake at 9:30 p.m. New gym is really empty and a although the power racks are solid and always free, I kinda miss some of the morning crowd from the other place.

Squat warm ups were a little longer than usual. After 135x1 I thought about cutting it short, but did 147.5 for the next slow, but solid single anyway. Into the fives I was feeling better.

Bench warmups were cautious at first. I stayed tight during the pause at the bottom of my @8 single and got it off the chest really well, but it was a little slow locking out. 75kg was a little heavy for the first set of five, so I dropped to 72.5. I've been trying to keep my head off the bench, but forgot to pause on a few reps on set 3 and 4.

I dropped 1.25kg off the last sets of Rows, which was about right.

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Wilhelm
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Re: Pete's Strength after 50 Log

#6

Post by Wilhelm » Mon Nov 27, 2017 10:26 am

Why head off the bench?

I'm not saying there isn't some benefit (or risk) i just don't know.
I have to keep mine down because USAPL rules, and i am doing at least this one meet.

Does that strees your kneck muscles though?

Cellist
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Re: Pete's Strength after 50 Log

#7

Post by Cellist » Tue Nov 28, 2017 3:22 am

Wilhelm wrote: Mon Nov 27, 2017 10:26 am Why head off the bench?

I'm not saying there isn't some benefit (or risk) i just don't know.
I have to keep mine down because USAPL rules, and i am doing at least this one meet.

Does that strees your kneck muscles though?
I'm trying to do as in the book: "Do not push your head into the bench...this is an excellent way to injure your neck...hold your head about a quarter-inch off the bench during the rep...touch the bench with your hair".

Rippetoe, Mark. Starting Strength (Kindle-Position3300). The Aasgaard Company. Kindle-Version.

Tue 11/28

Deadlift w/Belt
155x1 @7, 165x1 @8, 135x5 @8 128x5x3 @8
e1RM = 179
Press
62.5x1@8, 51.5x5x4 @8
e1RM = 68
3-0-3 Squat
60x10 @7, 70x10 @8, 80x10x2 @9,9

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Wilhelm
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Re: Pete's Strength after 50 Log

#8

Post by Wilhelm » Tue Nov 28, 2017 2:24 pm

Ah, yes. I had forgotten that from the book. : )

Since USAPL requires the head be in contact w/ the bench, i just try and not push against the bench with it.

Cellist
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Re: Pete's Strength after 50 Log

#9

Post by Cellist » Thu Nov 30, 2017 9:01 am

Squat w/o Belt
100x4@7, 105x4@8, 111x4@9, 9, 9
Slingshot Bench
75x4@7, 80x4@8, 85x4 @ 8.5, 87.5x4 @ 9, 9
CGIB
40x10@7, 45x10@8, 47.5x10 @9, 9

Wed
Road bike on trainer
30'
Chins
3Bx5x6
Plank
4x30"
L-sit feet on floor 3x10"
These are difficult. I need to look for an easier way to start. Maybe legs bent instead of straight.
Last edited by Cellist on Sat Dec 02, 2017 3:38 am, edited 1 time in total.

peez
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Re: Pete's Strength after 50 Log

#10

Post by peez » Thu Nov 30, 2017 11:13 am

Good to have you here, Pete! We moved to the US (first NY, then NJ) from Munich 15 years ago. Munich is one of my favorite places on this planet. You manage to work out 4-5 times a week? That's some serious commitment to lifting!

Cellist
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Re: Pete's Strength after 50 Log

#11

Post by Cellist » Fri Dec 01, 2017 6:04 am

peez wrote: Thu Nov 30, 2017 11:13 am Good to have you here, Pete! We moved to the US (first NY, then NJ) from Munich 15 years ago. Munich is one of my favorite places on this planet. You manage to work out 4-5 times a week? That's some serious commitment to lifting!
Thanks, I moved here 25 years ago from Ohio. I've done a lot of cycling, which is really nice here, but in the winter lifting is the only fitness thing I do.

Rack Pull mid shin
130x4@7, 140x4 @8, 147.5 x4x3 @9, 9, 9
Chins
3,2,2,2,2,2,2
CGBP
60x4 @7, 67.5x4 @8, 72.5x4x2 @9,9 70x4 @9
Leg Press
200x10 @7, 210x10 @8, 220x10 @9, 9
C2 Rower
7x 30:90

Cellist
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Re: Pete's Strength after 50 Log

#12

Post by Cellist » Mon Dec 04, 2017 5:58 am

Monday, Dec. 4

Squat
125x1, 135x1 @7 140x1 @7.5, 150x1@9, 124.5x5 @8.5 119.5x5 @8.5
Bench 1 ct
80x1, 85x1@7, 90x1@8 75.5x5x4 @8, 8, 8, 9
Pendlay Row
60x10 @7, 70x10@8, 73x10 @9,9

Early so I was alone in the gym for squats where I got too optimistic, but 150 kg is a weight I need to do more. It didn't get stuck, but was slow as I was almost standing up. Bench was okay.

Cellist
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Re: Pete's Strength after 50 Log

#13

Post by Cellist » Tue Dec 05, 2017 11:24 am

Tue 12/5

Deadlift (singles no Belt, forgot)
155x1 @7, 166x1 @8, 130x5x4 @8
e1RM = 180
Press
6.5x1@8, 52.5x5x4 @8
e1RM = 69
3-0-3 Squat
70x10 @7, 75x10 @8, 82.5x10x2 @9,9

Cellist
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Re: Pete's Strength after 50 Log

#14

Post by Cellist » Thu Dec 07, 2017 9:05 am

Road bike on trainer
30'
Chins
3Bx5x7

Thu
Squat no Belt
100x4@7, 105x4@8, 112.5x4@9, 9 110x4@9
Slingshot Bench
70x4@7, 80x4@8, 82.5x4 @ 9, 9, 9
CGIB
40x10@8, 43x10@8, 45.5x10@9, 9 48x10 @9

Cellist
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Re: Pete's Strength after 50 Log

#15

Post by Cellist » Sun Dec 10, 2017 8:09 am

Rack Pull mid shin
130x4@7, 140x4 @8, 150x4 @9, 145 x4x2 @9, 9
CGBP
65x4 @7, 70x4 @8, 75x4x3 @9,9,9
Leg Press
210x10 @7, 220x10 @8, 230x10 @9, 9

Cellist
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Re: Pete's Strength after 50 Log

#16

Post by Cellist » Mon Dec 11, 2017 2:42 am

Squat
142.5x1 @7, 152.5x1@8, 130x4x2@8
Bench 1 ct
82.5x1@7, 92.5x1@8 78.5x4x2 @8, 8
Bench 3 ct
50x10@7, 55x10@8, 57.5x10@9,9.5
oops, should have done 8s and one set @9

Cellist
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Re: Pete's Strength after 50 Log

#17

Post by Cellist » Tue Dec 12, 2017 2:50 am

tues

Deadlift
155x1@7, 167x1@8 PR, 140x4x2@8
Press
55x1 @7, 64x1 @8 PR, 54.5x4x2@8
530 Squat
75x8@7, 75x8@8, 80x8@9

Cellist
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Re: Pete's Strength after 50 Log

#18

Post by Cellist » Thu Dec 14, 2017 3:13 am

Thursday

530 Squat
110x1@7, 115x1@8, 100x4@9
Floor Press
80x1@7, 85x1@8, 75x4@9
CGIB
45x8@7, 47.5x8@8, 50x8@9

Low Stress week fizzling down today. Yesterday I tried to catch up on sleep. I've been kinda skipping breakfast, not tracking anything I eat.

Cellist
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Re: Pete's Strength after 50 Log

#19

Post by Cellist » Fri Dec 15, 2017 6:22 am

Paused Deadlift
130x1@7, 140x1@8, 125x4@9
TnG Bench
85x1@7, 91x1@8, 80x4@9
SLDL
100x8@7, 105x8@8, 110x8@9

Cellist
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Re: Pete's Strength after 50 Log

#20

Post by Cellist » Sat Dec 23, 2017 4:33 am

Monday 12/18/17

Squat
147.5x1 @7, 155x1 @8, 131x4x4 @8
Comp Bench
82.5x1 @7, 91x1 @8, 77.5x4x3 @8, 8.5, 9
3ct Bench
50x8 @6, 52.5x8 @7, 55x8x3 @8,8,8

Tuesday 12/19/17

Deadlift
155x1 @7, 167.5x1 @8 PR, 140x4x4 @8
Press
60x1 @7, 65x1 @8 PR, 55x4x2 @8,8.5 52.5x4x2 @8,8
Squat no Belt
80x8 @7, 85x8x3 @8,8,8

Trained Tuesday evening at the new lifting club where the coach noticed my upper back was rounding. Thinking back I really haven't been doing the last step of pulling my chest up as I pull the bar. Coach said my last set was good, so I'm going to keep working on it.

Thursday 12/21/17

2ct Squat
120x1 @7, 125x1 @8, 117.5x3 @8, 8, 8
Floor Press
80x1 @7, 87.5x1 @8, 82.5x3 @9.5, 80x3x2 @9,8.5
Press no Belt
40x8 @7, 42.5x8x3 @8
Chins
BWx3x5, 2, 2
C2 Rower
30'

Friday 12/22/17

BW: 101.5

Paused Deadlift
130x1 @7, 145x1 @8, 135x3x3 @ 8, 8, 8.5
My second deadlift workout this week, so more practice keeping my upper back flat today. I took a video during warm ups and the coach watched my last set. I think that this opportunity for practice is a great aspect of higher volume and frequency. I was still able to go up in weight on this exercise, but the RPE wasn't quite as high as prescribed.

TnG Bench
85x1 @7, 93x1 @8, 87.5x3 @9, 85x3x2 @9,8

SLDL
95x8 @6, 105x8 @7, 113x8 @9, 110x8x2 @8.5, 9
Keeping the back flat required more concentration and effort on the SLDL for sets of eight. I made too big of a jump and the RPE on the last reps was getting too high, but not worse than the first week. I reviewed some video from earlier this year and didn't notice it too bad, so I'll just chalk this up to "form creep".

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