I've been keeping a pretty meticulous log for myself, but I figure it might be useful to post it here and maybe get some feedback on some of my issues.
I started on the Stronglifts
strength program back in February, and save for a few weeks I took off due to injury have stuck to it since then. The injury wasn't training related, but lifting with it made it worse so I took the time off.
Rolling the clock back to the end of January, 2011 - I finally signed up to use the gym at the University I work at and started doing random lifts (using the machines and dumbells) and 30 minutes of cardio 3 times a week. At various times during my life I've gone through bouts of lifting and exercise, and have always been someone athletic and in decent shape, so the basic muscle strength started coming back. I felt that I wanted to focus on strength training and did some research on different programs before deciding to try Stronglifts 5x5. I felt as though I didn't need to start off with the empty bar as was recommended, since I had been lifting for a solid month already at that point and had plenty of prior lifting experience.My Motivation:
I've always been fascinated with human strength, and pursued strength training a bit in my youth. I like the feeling of being able to nonchalantly pick up heavy things and move them myself. My wife and I are expecting our first child near the end of June 2011, and I want to be strong for my family.Milestones:First week of lifting 2/21-2/25/2011
Weight ~178 lbs (scale I was using wasn't very accurate, consistently had me about 5 lbs heavy)
Squat: 95lbs 5x5
Bench: 95lbs 5x5
Row: 95lbs 5x5
Overhead Press: 60lbs 5x5
Deadlift: 95lbs 1x5Week 8 4/11-4/15/2011
Weight 184 lbs (at week 5 I started using a biometric scale at home a friend got for me and tracking fat and muscle %)
Squat: 205 5x5
Bench: 150 5x5
Row: 150 5,5,4,3,3
Overhead Press: 105 5x5 (extremely hard to finish these)
Deadlift: 195 1x5 (the deadlift was hard to do properly at lighter weights and also felt way too easy, so a couple of times I doubled the weight increase)
** During week 8, I realized that I had screwed up the training schedule and was doing bench/rows twice as often as press/deadlifts!
This was probably why I stalled on the rows, as I was progressing to fast and not giving myself enough recovery time. I decided to deload on both bench and rows by 20 lbs.
The weekend following week 8 I injured my left elbow while helping a friend move. I thought it might have just been sore or a little overextended so I continued to lift for the next two weeks with a bit of elbow pain. I had trouble hitting some of my lifts, OHP in particular, so progress slowed a bit.
The weekend after training week 10, I injured the same elbow even worse and decided to take the next week completely off from lifting, hopefully giving myself time to healWeek 12 5/9-5/13/2011
At the end of the previous week is when I went vegan!
(I was vegetarian for the previous 5 years)
Weight: 186.6 lbs
Squat: 240 lbs 5,5,5,5,4
Bench: 140 lbs 5x5
Row: 140 lbs 5x5 (a bit difficult, but completed)
OHP: 120 2x5 (elbow pain caused me to stop the workout after 2nd set)
Deadlift: 245 lbs 1x5
** Major elbow pain - tried wearing an elbow brace, but it didn't seem to help much. After Friday's lifting fail due to the elbow pain I decided I needed to take more time off (2 weeks this time) to heal up. I told myself that if the elbow was still bothering me when I went back I'd get it looked at.Week 15 5/30-6/3/2011
Weight: 187.4 lbs
Squat: 235 lbs 5x5 (lowered squat by 15 lbs because I was feeling a little weak after the 2 week break)
Bench: 150 lbs 5x5 (really hard to finish)
Row: 140 lbs 5x5 (also lowered row by 10 lbs because I was feeling weak and didn't want to fail the lift)
OHP: 120 lbs 5,5,4,3,1 (I get the feeling a deload is in my very near future on this lift)
Deadlift: 255 lbs 1x5 (felt a bit tough but got through it)
**Figured out the source of my major elbow pain - my bar position on squats! In trying to find a comfortable resting place for the bar while doing low-bar squats I was putting the bar too
I had been looking over technique videos during my 2 week break and trying to find something I was doing wrong and I found it. While the weights were lighter it wasn't bothering me, but once I had the initial injury, the extra strain on my elbow was too much. I switched to a slightly higher position with the bar resting at the top of my shoulders at the level where my trapezius meets my deltoid. This is much easier on my elbows, but is much harder on the muscles it's sitting on!Any advice here would be great!
I'll add a nutrition post to this tomorrow (probably), and start tracking the rest of my workouts here as well.
--My strength log
Mini Forklift Ⓥ wrote:
'That's 200 solid ass pounds!'
Good work buddy.
vegan_rossco, the squat wizard wrote:
Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt.