Tip Toeing in my Vibrams

[Renascent]

35-year-old male, 5’7” or so, 185 lbs. or thereabouts. Lifting for approximately four years.

A year and a half ago, I received a summons for jury duty. In preparation for that, I bought a used copy of “Starting Strength: Basic Barbell Training – Second Edition” for eight dollars on eBay, because I wanted to learn to power clean. I never actually got around to trying to power clean, but the book piqued my curiosity about its author and his website. I’d lurked around there before, mostly perusing training logs, but every now and then I would peek in on a few lively discussions regarding injuries and training cues. Then, sentiments started to creep in and I realized I would not be among welcoming company if I decided to participate.

Long story short, I started to wonder what happened to some of the names that became familiar to me on the message board, people whose posts I looked forward to reading. Their post histories seemed to end abruptly, and in some cases I could not find old posts that I could’ve sworn I’d read previously, comments and quips that stuck out to me because they differed in tone from the rest of what the denizens there seemed eager to regurgitate.

I did some Google-Fu, looking for some Australian dude whose posts I enjoyed. Googled another SSC – a Brooklynite – whose tone did not seem to match the atmosphere that is prevalent there nowadays. Googled a younger dude in the Air Force whose lifts were always fun to watch, and he's fond of cat pictures. The web search yielded some results, and I lurked here for a good while, learning little bits and pieces about the fallout and the exodus.

I’m quite glad I only spent $8.00 on that book. And he did not get a dime. I always hesitated at the idea of signing up to log on the “old board.” The Brooklynite was right – certain demographics probably wouldn’t felt comfortable posting there. A Mr. Gibson, I am definitely not.
I’m not entirely sure of the reason why I felt compelled to start logging, and I don’t trust myself to maintain it with any consistency. I can’t say it’s for accountability, since the weight progressions rarely change – I am not preparing for any sort of competition, and generally only change up the routine out of boredom or for maintenance reasons. Long-term goals are the 300/400/500 deal (as of this past weekend, I’ve accomplished the bench goal; deadlift is next).

Previously I worked out at an all-but-forgotten YMCA that has been since closed permanently due to the ‘Rona lockdown. On most days, I was the only one there, and it was awesome – wanton supersetting, no music or TV playing, and rusty equipment that I was free to MacGyver when an exercise required it.

For the last three months (and one day), all of the fun has taken place inside my very own Monster Lite Flatfoot. Between that and the Spud Pulley thing, I am still trying to replicate some of my staple movements, but overall I cannot complain.

For now, I’ll include accessory exercises in the log, though that will likely change at some point.

(7.5.2020)
Bench Press
135 x 10
185 x 10
225 x 10
225 x 8
245 x 7
245 x 6
275 x 4
275 x 3
285 x 2
295 x 1
305 x 1
315 x 1 (PR)
245 x 5

Barbell Rows (alternating pronated and supinated grip each set)
145 x 10 x 11


(7.6.2020)
Overhead Press
135 x 9
145 x 6
155 x 4
165 x 3
175 x 2
135 x 5

Yazmin Press (Behind-the-Neck Snatch-Grip Press)
105 x 11
115 x 9
115 x 6
125 x 6
125 x 6
135 x 3

Snatch-Grip High Pull
155 x 5
165 x 5
175 x 5
185 x 3

Chin Ups (with 25 lbs, as supersets with above)
8, 7, 6, 5

Clean-Grip High Pulls
175 x 10 x 3

Dumbbell Curls (as supersets with above)
25 x 12 x 2 (seated with incline)
25 x 12 x 2 (standing)

Straight Arm Pulldowns
65 x 14 x 4

Rope Pullovers (I had no idea what the fuck these were called until I looked them up. I usually call them "Paul Carters")
75 x 14 x 4

Rope Pushdowns
60 x 12 x 4

Overhead Triceps Rope Extensions
60 x 8 x 4

Face Pulls
50 x 12 x 3

Cable Crunches (as supersets with above)
50 x 18 x 3

Weighted Lying Knee Raises
40 x 12
35 x 15 x 2


(7.7.2020)
LB Squats
135 x 10
185 x 10
225 x 8
275 x 8
315 x 5 x 2
325 x 3 x 2
275 x 4
225 x 4

Deadlift
225 x 6
315 x 6
365 x 6
405 x 5
425 x 3 x 2
435 x 2
435 x 1 (was supposed to be 2 reps; almost blacked out, so I called it early)

I was supposed to do hamstring and calf shit afterwards, but time got the better of me. The house I lift in doesn't have lights yet, and I deadlift outside. I had to cut a new sheet of plywood in half for deadlifts, to cover the mud holes I inadvertently created in the back yard when the quarantine lifting originally started. Tomorrow…

[Wilhelm]

Great post, @Renascent

Glad you found the place, welcome.
Good to have you here.

[Renascent]

Thanks!

I haven't checked your log in awhile, but I thought that dip experiment was some ballsy shit.

[mgil]

@Renascent, great intro! Welcome aboard.

[dw]

How was Starting Strength going to prepare you for jury duty?

[mgil]

How was Starting Strength going to prepare you for jury duty?

Stronger people are more useful in general. This axiom has been proclaimed.

[Renascent]

How was Starting Strength going to prepare you for jury duty?

The first time I was summoned for jury duty, I made the novice mistake of taking the instructions about not bringing anything with you too literally. I didn't bring a book or even a phone charger. I watched "San Andreas" (I think? It was some movie with Dwayne Johnson jumping out of helicopters and beating the shit out anything that moved, except children).

When I got the second summons, I knew better, so I brought a book (SS). There was no way in hell I was watching "San Andreas" ever again in my natural life.

Besides, you never know when you might have to press something overhead in a courtroom -- I needed to be ready, just in case.

[Renascent]

@Renascent, great intro! Welcome aboard.

Thanks!

[Renascent]

(7.8.2020 -- Afternoon)
Good Mornings
135 x 10
145 x 10
155 x 10 x 2

Nordic Curls (as supersets with above)
12, 11, 10

Hip Thrusts
185 x 10 x 2
205 x 12
245 x 8 x 2

Seated Calf Raises
185 x 25 x 3

Finally mustered up the courage to try these with a barbell across the quads. I expected the setup to be much more cumbersome, but it was quick (and silly-looking).

Dumbbell Dorsiflexion (as supersets with above)
25 x 30 x 3

Need to buy a half-size foam roller to do reverse calf raises. These were easier to get done using a leg press, but that’s out of the question now. And a roller would be much cheaper than more dumbbell plates when it’s time to progress.

Bulgarian Split Squats
25 x 10 x 2

[Renascent]

(7.8.2020 -- Evening)
Bench Press
135 x10
185 x 10
225 x 10
235 x 8
245 x 6
255 x5
275 x 3
285 x 2 x 2
265 x 4
245 x 5
245 x 4

Not really sure where to go next with the bench progressions. Trying to decide if volume should be the focus, or if I should buckle in and starting looking for 325.

Barbell Rows (Alternating pronated and supinated grip each set)
145 x 12
145 x 10 x 10

[dw]

So if you were to go for 325 you would do that by dropping sets and increasing intensity?

[Renascent]

So if you were to go for 325 you would do that by dropping sets and increasing intensity?

Yeah, pretty much, but gradually. I've never followed a "proper" program; I normally just autoregulate as needed. On days where my top reps feel heavier than normal, I try to keep the tonnage about the same (as previous workouts) by adding in more “junk reps” at lower weights.

In the past, I’ve just upped the volume for a few weeks, then gradually removed sets while increasing the tonnage via intensity. My brachial nerves don’t always appreciate the added volume if it goes on for too long.

I spent roughly the last year with triples at 275 as my top sets, but sometimes deviating out of boredom. At this point, I could either focus on getting to 5’s with 275 or using triples at 285. Maybe both.

…

I know that 315 isn't all that out of the ordinary among the lifting population on this board (and probably in general), but it's the first "long term" goal I've set and met since I started lifting. I remember being so excited when I finally got strong enough to lift 135. I was still worried about “getting too big” back then, so I didn’t concern myself with the (awesome) things I saw others doing in the gym that were well beyond my ability at the time. Even two plates seemed out of reach at the time.

I’m reminded of when I pulled 405 for the first time, I got all excited to see the work pay off. I got home, and looked around online to read comments from others who had recently achieved the same goal, and to bask in the good feelings. The responses they all got from fellow lifting peers were along the lines of:

“Congrats. You should be proud. Now get to work on 500.”

[Renascent]

(7.9.2020)
94 degrees this afternoon. Fucking hell...

Overhead Press
135 x 9
145 x 6
155 x 4
165 x 3
155 x 3
145 x 4

Pull Ups (as supersets with above)
10, 10, 10, 5 (w/ 25 lbs), 5 (w/ 25 lbs)

Lateral Raises
10 x 15, 14, 14

Yazmin (Push?) Press
105 x 10
115 x 8
125 x 7
125 x 6
135 x 3 x 2

Snatch-Grip High Pull
155 x 5
165 x 5
175 x 5
175 x 5

Rope Pushdowns (as supersets with above)
60 x 12 x 4

Overhead Triceps Rope Extensions (as supersets with above)
60 x 9 x 4

Clean-Grip High Pulls
175 x 10 x 3

Chin Ups (with 25 lbs, as supersets with above)
7, 6, 6, 5

Straight Arm Pulldowns
65 x 14 x 4

Dumbbell Curls (as supersets with above)
25 x 12 x 2 (seated with incline)
25 x 12 x 2 (standing)

The humidity got the best of me. My shoes were making a squishy sound with every step. Puddles on the floor if I stood still for too long...

I had to go into the office today, so working out after five was the only option. I told myself that this quarantine won't last forever (though I'm enjoying it thoroughly); I need to get in the habit of getting up at 5 or 6 in the morning and getting a jump start on things. If I hold myself to this idea tomorrow, I might actually follow through (I left some reps on the table).

[Renascent]

(7.10.2020)
LB Squat
135 x10
185 x 10
225 x 8 x 2
275 x 8
315 x 4
325 x 3
335 x 2
345 x 1 x 2
335 x 2
315 x 3
275 x 5

Deadlift
225 x 6
315 x 6
375 x 6
415 x 4
435 x 2 x 2
365 x 3

Cable Crunches
50 x 20 x 2

Face Pulls (Low to High)
50 x 12 x 3

Weighted Lying Knee Raises
40 x 15
35 x 12, 9

[Renascent]

(7.11.2020)
Good Mornings
135 x 10
145 x 10
155 x 8
175 × 6 x 2

Every time I consider increasing the weight on these, I get a mental visit from the ghost of Bruce Lee.

Nordic Curls (as supersets with above)
12, 12, 12, 8

Hanging Windshield Wipers (w/o forward flexion) (as supersets with above)
10 , 10, 10, 10 (per side)

Hip Thrusts
185 x 12 x 2
225 x 10
275 x 7, 7, 7

Seated Calf Raises
185 x 25 x 3

My TFL seems to not like these sometimes. I was worried about some weird-ass bump at the top of my patella the other night; glad to know this exercise setup is the culprit.

Dumbbell Dorsiflexion (as supersets with above)
25 x 30 x 3

Bulgarian Split Squats
25 x 10 x 2

Compound Rows (as supersets with above)
70 x 12, 14, 14, 12

Glute Kickbacks
25 x 12 x 2

Roman(esque) Chair Sit-ups
25 x 12 x 2

Weighted Lying Knee Raises
35x 12 x 2

May or may not fuck around with some adductor exercises this evening, but we're under a heat advisory for the whole weekend. Kinda wanted all my shit done early, but got hungry and had to wrap up for now.

Of all the machines I miss in the gym, I miss the adductor machine the most.

[dw]

Are calf raises just for bodybuilding or do they contribute to the big lifts?

[Renascent]

Are calf raises just for bodybuilding or do they contribute to the big lifts?

Depends on who you ask.

Personally, I've seen more payoff in the reverse calf raises, as they allow me more "artificial" ankle mobility in the squat. One of my feet over-pronates more than the other. I used to drop into the hole with more vertical shins, so calf strength was nearly a non-factor, but my stance constantly evolves in response to ever-changing muscular imbalances. I consider it a tax I have to pay in response to waiting until my thirties to adopt a consistent physical regimen.

I've also worked at a desk for the majority of my adult life, so I'm paying a penance for a lack of varied movement up to this point. I've joked to my wife that only a third of what I do during workouts is stuff I actually want to do (the "main" lifts); the remainder is stuff that's meant to reverse or delay the accumulation of age.

My calves have always looked like tiny baseball bats, and the amount of volume it would likely take to make them grow to a significant degree is more than I'm willing to invest. But yeah, I'm basically "bodybuilding." The aesthetic gains are a perk, but not a goal. There's still a tiny "bro" voice in my head that guides me (i.e., "work antagonistic muscles equally", etc) from time to time.

For the record, I think sprints would probably be more beneficial, but I don't have access to flat ground at the moment. There are some strong, experienced motherfuckers on this board who use certain (and novel) accessory movements to compliment the nuances of a particular lift. I don't see calf raises too often in logs, but I would highly suggest checking in with others to see what tricks the masters have up their sleeves.

At best, I 'm an emulator of powerlifting; at worst, an imposter.

Tl;dr: calf raises can't hurt, and since I need to strengthen tibialis anterior anyway, I might as well strengthen as many muscle groups as I can.

[dw]

I had noticed that several other loggers here do them but I just wasn't sure of the purpose beyond the obvious. The only prefab program I remember including them is the new BBM bodybuilding program (I haven't seen it, just a passing reference to it).

[Renascent]

(7.12.2020 -- Morning)
Bench Press
135x10
185 x10
225 x 10
235 x 9 (some lateral movement on the last rep)
245 x 8
255 x 5
285 x 3 x 3 (last rep was dicey)
255 x 5
225 x 5


Barbell Rows (alternating pronated and supinated grip each set)
145 x 12 x 8
155 x 8 x 2

This should've been all for today, but my work schedule's been altered for a few days coming up (deadlines). I have a bad feeling that I'm going to be there longer than normal tomorrow. Hopefully they feed us -- caloric intake is always lower on the weekends, but I could use a recovery feast.

Wanted to get bench press done before the heat struck, so I could get some of tomorrow's workout out of the way. I fucked around and went back too late. Sweat puddles everywhere. The sole of my damned shoe is soggy and flapping with every step. Fuck summer.


(7.12.2020 -- Evening)

Overhead Press
135 x 8
145 x 6
155 x 4 x 3
165 x 2 (This was dumb. And heavy.)

Lateral Raises (as supersets with above)
10 x 14, 14, 14

Pull Ups (as supersets with above)
10, 10, 10, 6, 6

Yazmin Press
105 x 11
115 x 8 x 2
125 x 6
135 x 3

Face Pulls
45 x 15 x 3

Weighted Lying Knee Raises
45 x 10
40 x 10
35 x 12

Delirium set in and I forgot to do Y raises.

[Renascent]

(7.13.2020)
Snatch-Grip High Pull
155 x 5
165 x 5
165 x 5
175 x 5
175 x 5

Rope Pushdowns (as supersets with above)
60 x 12 x 4
50 x 14 or 16 (I don't remember)

Overhead Triceps Rope Extensions
60 x 8 x 4
50 x 16 (I remember)

Clean-Grip High Pulls
175 x 10 x 3

Front Plate Raise (as supersets with above)
25 x 12 x 3

Chin Ups (with 25 lbs)
7, 6, 6, 5

Straight Arm Pulldowns (as supersets with above)
70 x 14 x 4

Rope Pullovers
70 x 14 x 4

Last week, I noticed some friction burns under my armpits. Over the weekend, I realized it was from my baby batwings rubbing against sweaty shirt sleeves. Don't want to lay off the lat work, and I refuse to go up a shirt size.

Didn't occur to me to do accessory lifts shirtless until today, but it did not help with the humidity. If armpit friction burns were as fashionable as squat bar marks, I wouldn't care so much.

Dumbbell Curls (as supersets with above)
25 x 12 x 2 (seated with incline)
25 x 12 x 2 (standing)

Y Raises
10 x 12 x 3

Weighted Cable Knee Raises
35x 12, 12, 10

Side Lying Hip Raises
10 x 2