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Oso's total strength journal

O

oso0690

New member
Current stats:
15 yo, 6'1
190lbs
~15%bf maybe
oso0690 said:
Yay, I finally got pics, i'll try to upload them on imageshack

[img=http://img150.imageshack.us/img150/6564/p10100024cm.th.jpg]

[img=http://img116.imageshack.us/img116/4715/p10100039ia.th.jpg]

[img=http://img150.imageshack.us/img150/1207/p10100047yj.th.jpg]

[img=http://img150.imageshack.us/img150/8537/p10100052pl.th.jpg]

[img=http://img116.imageshack.us/img116/171/p10100076pp.th.jpg]

lol yes, I'm hairy.

EDIT: wow, i didn't realize how slow the pics come up, tell me if you can't see them
Click to expand...


Workout
Current 5 rep maxes from 5x5
Squat 225x5
bench 170x5
row 135x5
deadlift 245x5
military 120x5

Well, I decided to make a journal and thought this place is the way to go with all the helpful info.
I ran the SF 5x5 up to week 10 then stalled out, so I plan on making this week an easy deload week as well as the beginning of my 2nd run.
-----------------------------------------------------------------------
My goals: #1 GET STRONG and add mass as a secondary goal.

Out of the gym, I want to gain hand strength and 'pull back' my shoulders with high rep rotator cuff and bent over arm raises. (They aren't bad now, but I don't want to risk any shoulder injury in the future)
I work my hands everyday, and go to the gym for 1 hour MWF.
Along with my hands..It's a must to do active recovery for them so they don't get stiff/weak or ache. So I will do contrast baths With dex ball rotations and hand extensor work everyday.

Since hand strength is as big a part as working out to me, I have seperate goals
Hand goals: Close BBSM (beef builder super master) gripper, Bend 60D penny nail, One hand pinch two 35s, rip a full deck of Gold Crown (cheapos lol) cards.
------------------------------------------------------------------------
Diet
A clean bulk, maybe a few cheat meals here and there with nothing being planned.
My diet includes:
As much milk as I can drink (no more than a gallon a day)
3 protein shakes spread throughout the day
as much protein as I can get my hands onto (I always get ATLEAST 190g)
lots of rice, meats, eggs, fruits, Peanut butter and jelly sandwiches, whatever the family cooks up.
Canola oil added in rice and eggs.

Pretty much I just eat as much as I can for 5+ meals that include protein

Things I need to improve includes upping my water intake, and more vegetables
------------------------------------------------------------------------
NO CARDIO -- The only cardio I get is riding on my whip - the bikeride to the gym and to the foodstore. When I used to do cardio, I was never able to gain any weight and can only force so much food into my body.

-----------------------------------------------------------------------

Today, I started my grip work:
warm up on T,1,2,SM

#3 Neg x 3 singles
#2 OC x 3 singles

------------------------------------------------------------------------
Key: Neg = Negatives...Close a gripper higher than your goal gripper
OC = Over crush, Close and hold a gripper below your goal gripper
T (trainer), 1, 2, 3 = Captain of Crush grippers
BBSM = Beef Builder Super Master


Comments: I will try to update almost everday and any advice/comments/critique welcome.
 
You look a little less than 15%, but I could be wrong since you're tall.

Look like me when I started, aside from the torso hair.

Good luck bro.
 
Dude, your numbers are fantastic for only being 15. If you keeping going down the path you're on now, you're going to be an animal before you're even out of HS!

Good luck with your 2nd 5X5 run!
 
It sounds like you certainly have your head right and are on the right track.

FYI, if you drink just a gallon of milk and 3 50-gram shakes you're already at 278 grams of protein so you'll be well over 190 grams :)

Count calories for the first week or two to make sure you're getting enough. A lot of kids say "man I eat so much and can't gain weight!" but then when they write it down they realize they are under 3,000 calories. Figure out what your maintenance calories are and exceed it by 500-1000. Use www.fitday.com to help count the calories. When you have consistantly eaten in your target calorie range then you lax a little on counting since you'll pretty much know what you have to eat anyway.
 
Thanks for the input everyone

deloading week, I just went easy, I lowered the weight more than what madcow suggested of just changing your 5x5 to 3x3 and keeping the weights steady. (I do realize that deload was from the DF 5x5 so I'm sure it would work with the SF too by just cutting the weight down a little bit to match an estimated true 5x5 rep max) I don't know if what I did was the best thing though.

Squats
135x3 front squats
185x3x2 wide stance

Bench
95x5
135x3
155x3
135x3

pullups
Bw x3x3

I subbed pullups for bent over rows just to change things around a little bit and they were very easy. Felt really weak on bench press, and squats were all right. Never have done front squats so it was different for me.

as with diet, I wanted to finish what i ate before I posted, but I went on fitday.com to see how many calories i actually get on a typical day since nothing is planned.

meal 1
Oatmeal 160 cals (I got tired of plain and use a sweetened kind)
protein drink w/2 servings of milk 380
540 cals

meal 2
2 serv of apple sauce 240
chicken breast 281
521 cals

meal 3 (pre workout)
protein drink w/2 servings of milk 380
380 cals

meal 4 (post workout)
protein drink w/2 servings of milk 380
2 servings of ice cream! 340 (I don't eat ALL clean as I know a few cheat meals won't hurt...)
720 cals

meal 5
peanut butter sandwich 300
300 cals

meal 6
2 servings of rice w/ 1 tbsp of canola oil 460
2 cups of milk (same as 2 servings) 260
720 cals

meal 7 (family dinner)
a piece of whole wheat bread 90 cals and tuna helper (I don't know the nutrition facts, but i ate until I was full)
90+??? cals

I haven't eaten the meal below but I always have it before I go to bed.

Meal 8
3 XL eggs and 1 white w/ 1 tbsp of canola oil 405
2 cups of milk 260
665 cals


= ~4000 cals?
~275g protein
I had a little bit of greens in the tuna helper :p I need to up that and I've started to up water intake by a little. I'm going to buy a gallon jug and make sure it's empty by the end of the day.

On average I think I get around 3500-4500 cals a day
My macros are around:
30% protein
35%fat
35%carbs
 
You seem to be on top of everything. If I were you I would use the beginner 5x5 workout (I don't know if that is the one you are using now). Follow it to a T and do not mess around with it. You are young and will grow the most from complex lifts like the ones listed in madcow's beginner 5x5.
 
squats
135x3x3 *alternated front, back, wide stance*

deadlift
205x3x3 *alternated convention and sumo*

military
95x3x3

I tried cleaning today and absolutely suck ass at them. My form is horrible and I really don't know too much of what I'm doing. I was using 95 to try and get some form of technique down, but yeah, not happening.
 
Just curious as to why you decided to deload already? Did you have pain in the joints? Did you hit some kind of plateu?

Your diet looks on point. Good job with the milk thing too; it makes it easier to meet your calorie goals. I was 195 when I started really hitting the calories hard (around 4500-5000 daily) and am at 230 now after about 4 months.
 
xblitz44x said:
Just curious as to why you decided to deload already? Did you have pain in the joints? Did you hit some kind of plateu?

Your diet looks on point. Good job with the milk thing too; it makes it easier to meet your calorie goals. I was 195 when I started really hitting the calories hard (around 4500-5000 daily) and am at 230 now after about 4 months.
Click to expand...

nice progress. The reason I deloaded was I couldn't hit a single PR in any workout for the 10th week (My military press actually started to go down. went from getting 120x5 the previous week to 125x2 with major struggling).
It felt that was a jump downward in my progress and about time to drop the hardwork, and take a deload week then start it back up again once I feel refreshed. Maybe I should have dropped down 4 weeks immediately like it says to or try to keep going to week 11, but didn't feel like I could handle it.
 
Good move. Taking a week off isn't a bad idea. Go back at it next week and if, for some reason, you miss again reramp the weights. Congrats on your progress.
 
Thank you everyone

Bench
80x5
100x5
120x5
140x5
160x5

squat
95x5
125x5
155x5
185x5
215x4

row
65x5
80x5
95x5
110x5
125x5

swiss ball abs
35x10x4 (10 reps of 4 sets)

I hated squats today. I only got 215x4 when I got 225x5 with some left in me to do more last few weeks. Though, right after I'm done with them, I noticed I wasn't wearing my chuck taylors and my high toppish running shoes. I don't know how much the different shoes help, but I'm hoping a lot or this run on 5x5 if going to be fucked. After the 4th, there was no way i was getting another up, and besides, I shouldn't be struggling too hard on my 1st week into this 5x5. On Friday when I do 220x3 I'm going to see how much I struggle to determine if I should up the weight or keep it steady.

All other lifts went pretty well. I changed my grip on bench to a finger and a 1/2 closer. (I was using index on rings on olympic, now between ring and middle.) I'm not sure if it's good/bad, can somebody explain what a wannabe powerlifter without gear (obviously) should have as a grip?
 
Squat
95x5
125x5
155x5x2

Deadlift
145x5
175x5
205x5
235x5

military
60x5
75x5
90x5
105x5

absx2

The last set of deadlift was the only thing that gave me much difficulty. I think it's because the fact that I used to pull conventional/sumo (it was 1.5x shoulder width stance of conventional) and changed it to shoulder width for pure conventional.

The workout lasted for maybe 30 mins. I guess I like to race through the first 4 sets as fast as I can load the bar, then wait a few mins to do the last set. I'm not sure how good that is for my goals, but madcow2 said rest is as long as needed, so guess all is good.
 
Squat
95x5
125x5
155x5
185x5
220x3
155x8

bench
80x5
100x5
120x5
140x5
165x3
120x8

row
60x5
75x5
90x5
105x5
130x3
90x8

Dips
bwx8 x2
bwx6 x2

Squats were absolutely easy. No wonder powerlifters use Converse lol, I think they are very helpful with gripping the ground in any movement with a wide stance.
Bench was easy until 165. it was moderately difficult.
Rows were the only tough ones. 130 seemed difficult but it went up, I think it might be because it's lower than the 45s, so more range of motion.

Also, on bench and rows, I've switched to ring finger on the rings.

Well, as you can see, my rowing is much weaker than my bench, so there might be some muscle imbalances?

along with gripping...I can't wait to get my gym chalk from IronMind, my tendons are getting pretty sore in my hands and wrists, and am getting closer to closing the BBSM. I'm doing the kta program with grippers, which is basically the DF bill starr with many many singles. (you start with a few singles, then work up to many many singles...then deload, then go back with more singles with added difficulty, then deload for 2 weeks.)

One last note..... I always sweat a lot when doing the SF, i'm talking about soaked lol, so it could be helping out my GPP and/or Cardio

Comments, advice, or anything else welcome :)
 
Your rows will probably always be no more than 90% of your bench numbers. I'm pressing 300x3 and pulling 260x3, which is about 87%. You'll notice that when your row goes up, your bench tends to go up. Are you doing 90-degree bent rows?
 
Looking good. So you're on pace to hit your current 5 RM in 2 weeks? Then the real fun begins ;D

As far as Row Range of motion with less than 45's, I thought the same thing. But really, the only difference is the degree of bend in your legs. If you're positioning your body so the weight just deloads at full arm extension, ROM shouldn't change as far as upper body is concerned.
 
I'm trying my hardest to stay around 90 degrees.

Good point GSP, I didn't think of that. I guess my rows are decent compared to my bench. about 79% of the bench.

and yes, 2 weeks from now I'm going to hit my maxes. So that'd be 3 weeks of loading to current maxes and then breaking through them. I just felt like counting the deload as the first week and I want to get as much as I can with it being summer, all that extra sleep is great.
 
Squat
100x5
130x5
160x5
190x5
220x5

bench
85x5
105x5
125x5
145x5
165x5

row
70x5
85x5
100x5
115x5
130x5

Heavy ab work

Squats were moderately easy
Bench was a bit hard on the last set
rows quite hard on the last set. I got all the reps but struggled with the last one

My diet...well, the weight is staying exactly the same.. Though I've noticed more and bigger stretch marks on my legs where I have them, so something must be going on? It's really hard to forcefeed yourself every single day, and any food i look at is nauseating. I don't know how some of you eat 5 or 6k+ calories a day. I used to be able to gain weight soo easily when i was younger :p

While I'm on this 5x5 run, and not gaining or losing any weight, will I gain a good sum of strength?
 
oso0690 said:
It's really hard to forcefeed yourself every single day, and any food i look at is nauseating. I don't know how some of you eat 5 or 6k+ calories a day. I used to be able to gain weight soo easily when i was younger :p

While I'm on this 5x5 run, and not gaining or losing any weight, will I gain a good sum of strength?
Click to expand...

I personally find it more difficult to force-feed and make sure I have pleanty of meals for the day than to cut and not eat as often.

Whether you'll keep gaining strength depends on a million factors but you certainly CAN gain a sum of strength as long as you're eating 'enough'. Make sure you're eating over maintenance.

Your weights will start getting difficult. Keep at it.
 
Thanks Blitz i agree with you on the force feeding and cutting thing and all that helps.

squat
100x5
130x5
160x5
160x5

deadlift
150x5
180x5
210x5
240x5

military
65x5
80x5
95x5
110x5

squats felt absolutely easy (even though it's an easy squat day, they felt easier than normal for that weight)
deadlift they were very easy though on the last set, I didn't feel like my technique was all that great. It was good and kept an arch in my back, but I felt it could've been much better.
military were easy, but I didn't quite feel the right 'groove' of the bar path going straight up, was a bit funky lol

my diet..I upped a few things to eat and came close to 5000 calories a day. I'm hoping it will make me gain and help greatly in recovery. Though...I don't have a job, and my diet is killing my parents' paycheck and we're pretty poor to begin with. Time for me to get a job to support a few things :p
 
Squat
100x5
130x5
160x5
190x5
225x3
160x8

bench
85x5
105x5
125x5
145x5
165x3
I don't remember if I even did the 8 reps

row
65x5
80x5
95x5
110x5
135x3
95x8

Squat - easy until 225, then I went slowly and shot out of the hole easily
Bench - sucked ass. I had a bar without rings so it was hard to find out what was an even grip. last few sets were hard. on 170, I was thinking I was supposed to get 5, but remembered to only get 3 and was so happy because I wouldn't have been able to get past 3 :(.
Row - I think all of my sets before the last were 5lbs short. the last set was actually quite difficult. It's getting hard to not jerk the weight with the humping motion (though I am getting it without humping the air).

I'm thinking that I don't rest enough between the first exercise because on squats I rest as long as it takes to get the weights loaded on the bar and ready, up until the last set. Maybe it's draining me to not take as much rest? I'm going to give each set a good amount of rest until the last and see what happens.

I'm also feeling quite drained again.. I'm really starting to wonder if I'm going to hit any PRs on the upper body at all this time..
 
Last edited:
squat
105x5
135x5
165x5
195x5
225x5

bench
90x5
110x5
130x5
150x5
170x5

row
75x5
90x5
105x5
120x5
135x5

abs

squat - I took the time to rest inbetween all sets rather than loading the bar and having a go at it. I didn't feel the best walking into the gym, so the first 4 sets were tough and the last set was probably just as easy as the 4th set
Bench - I don't know what happened here. I killed these. 170 went up pretty easily. I think the resting between squat sets was absolutely a great idea. Though, I also had a different way of setting up..I usually arch my back as much as I can THEN fix my feet to where they are as far underneath and wide as can be, but this time was opposite, and it seemed to feel much better.
rows actually kind of sucked. I humped 135 a little on the last couple of reps to get them in. What do you all think I should do with that? Stay at 135 until I can do it hump free and strict or move to 140?

I've actually been gaining weight now. Since I had a birthday last thursday, I had 3 cakes (one from g/f, mom, and dad) and ate a little before working out and a lot after working out. i now weigh a solid 195lbs upon waking up. ;)
 
Squat
105x5
135x5
165x5
165x5

deadlift
155x5
185x5
215x5
245x5

military
70x5
85x5
100x5
115x5

Deadlifts - I fucked up on 215, 2nd rep. I was repping the 1st and 2nd rep very quickly (deweighted of course) then as i locked out on the 2nd rep, i had to drop it because of this excruciating pain in my neck/back of the head. I waited and it was just a mild pain so i put on 135 to see how well i could do: perfect. Then I finished them.

Military easy, until the last set/rep, I was brining it down and lost a little balance, but it was all good.

I AM ACTUALLY GAINING NOW!!! My diet has been all right, except for the cakes I've been eating. Too bad they're all finished now :(. I need a little something to keep the weight going up like that, something calorie dense to throw in.
 
Last edited:
squat
105x5
135x5
165x5
195x5
230x3
165x8

Bench
90x5
110x5
130x5
150x5
175x3
130x8

Row
75x5
90x5
105x5
120x5
140x3
105x8

SQUAT - still pretty easy, nothing more to say about them
BENCH - sets 1-4 shot up like nothing (like they should) and the last set of 175 was a 4/5 in difficulty
ROW - easy until the last set. Struggled just as much as bench

I didn't do any other assistance exercises, I just want to get as much rest as I can and keep gaining on these as much as possible. Since I've been reading about this a little on here, I should've made it so week 6 or 7 are PR weeks, but oh well.
 
squat
110x5
140x5
170x5
200x5
230x5

bench
95x5
115x5
135x5
155x5
175x5

row
80x5
95x5
110x5
125x5
140x5


squats my hips hurt and needed to be stretched before going in the hole like that. Everything was easy, but hurt because of the hips. 230 on the last rep was a struggle as it barely got up.
Bench...well I don't know what the fuck happened with the nobody in the gym at 1:00, but I guess everybody had off. So it was very crowded and of course the benches were filled with people. So I got a great idea, put the bar on the lowest pins, got a bench, took out the squat helping bars and benched there. The bench was a bit low, so I think I got some extra leg drive with it. everything went up with extreme ease except 175 which went up sort of slowly towards the end
rows were easy up until 140. 140 nearly killed me. I thought I wasn't able to do it but actually got 5 reps (I leaned up to bring it up a little..so I guess that would be cheating)
 
Congrats on those lifts, 3 new PR's right??? Start making a note of those, it almost slipped by me until I remembered you were supposed to be on pace to break your previous 5RM this week!

Keep it up. Every pound from here on out is new territory!
 
Haha, you're right! They slipped my mind too. I was just thinking ahh just 5 more pounds today..post the numbers up on here lol. Yup, 3 new PRs, thank you. The weights are getting pretty tough, but I hope to rack in many more PRs
 
Damnit, I think I'm a little sick. It's just a little though, so I'm going to workout today and see how things go. I really hope it just comes and goes real quick and not affect my workouts. And I really hope that hitting the CNS isn't going to make me more sick or anything.
 
squat
110x5
135x5
170x5
170x5

deadlift
155x5
190x5
220x5
250x5

military
75x5
90x5
105x5
120x5

Everything felt sort of hard and not stretched and yeah. bad feelings. My strength was still there so I definately got the weights moving
 
I LIKE PR'S

Squat
110x5
140x5
170x5
200x5
235x3 PR
170x8

Bench
95x5
115x5
135x5
155x5
180x3 PR
135x8

row
75x5
90x5
105x5
125x5
145x3 PR
110x8

dips 3 sets of 8, 1 set of 4 1/2

Squat - went absolutely great, only thing I struggled on was the 170x8, I was all out of breathe and felt the burn in the legs.
Bench - Very well too. Everything went up easily.
Row - Yeah the numbers went jumpy but that's because I forgot how to subtract 15 from 140 a few times lol. the first rep of 145 was the best row I've ever done. fast and explosive. the other 2 reps were somewhat good, humped a bit.
 
Congrats on the PR's!

For some reason, those middle sets of squats are always the worst. Moderately heavy weight, but the legs and hips never seem quite ready for it.
 
Thanks GSP. and yeah those middle squats feel harder than the last set.

Squat
115x5
145x5
175x5
205x5
235x5

Bench
100x5
120x5
140x5
160x5
180x5

row
65x5
85x5
105x5
125x5
145x3 and a half lol

Squat went well.
Bench also went well
Row sucked ass lol. 125x5 was hard by itself and I put on 145, got the first rep good. 2nd rep was all right. 3rd rep went to hell. and the 4th rep went up half way but couldn't touch my upper abs. I'm going to hold it for next week. I hope it will go up..
 
squat
115x5
145x5
175x5
175x5

deadlift
165x5
195x5
225x5
255x5 PR

Military
80x5
95x5
110x5
125x5 PR

SQUATS - since I'm starting to stretch, these felt very good going into the hole. Though my knees were hurting just a bit, and my friend spotted me going just to parallel and not a little under. (wide stance PL squat) So that might be the problem?

DEADLIFTS - Very well. I want to start using more supportive grip strength since I do every type of grip training (pinch, crush, wrist, etc) EXCEPT supportive. So I'm using a double overhand grip instead of my reverse grip.

MILITARIES - went very well. last time I tried 125 I only got 2 but now i got 5 pretty easily.

NOTE: I still have these damn cracks in my shoulders when I rotate them. I don't know how to get rid of them :(
 
Squat
125x5
155x5
175x5
205x5
240x3 PR
170x8

bench
95x5
115x5
140x5
160x5
185x3 PR
140x8

row
65x5
85x5
105x5
125x5
145x3
105x8

Yeah the numbers are sort of up and down, thats because I can't count lol. Well working out wasn't really on my mind and I was just there to do it and get over with.

Squat - Went well, I did some dynamic stretches at home for getting warmed up and they never felt better, 170x8 still killed me lol

Bench - felt awkward. I got everything up right, but i can never get my foot position and arch perfect on the bench. Like, in the beginning i'm tight and can't get that much of an arch, but on the last set I can get a crazy arch, and it's always changing my position on the bench for the lift off. and sometimes the bar is way back behind me so it's tough getting the bar over me lol

Row - Sucked. I stalled out on these, no more PRs :(. I only got 145x3 and on the 3rd rep it almost failed but I did get it to touch.
 
Congrats on the squat and Bench PR's!

Have you tried/considered a microloading solution for your rows? At the 135 lb. range you started this run at for rows, a 2.5% increase is less than 3.5 lbs. If you are able to load 2-3 lbs. on there each time, it may very well keep your progression going longer.
 
GSP said:
Congrats on the squat and Bench PR's!

Have you tried/considered a microloading solution for your rows? At the 135 lb. range you started this run at for rows, a 2.5% increase is less than 3.5 lbs. If you are able to load 2-3 lbs. on there each time, it may very well keep your progression going longer.
Click to expand...

Thanks GSP, haha I think you're the only one reading my journal.

I did before, but I forgot about them until you just mentioned it lol. I guess I should look into the microload solution article. I need to go to home depot sometime soon.
 
oso0690 said:
Thanks GSP, haha I think you're the only one reading my journal.

I did before, but I forgot about them until you just mentioned it lol. I guess I should look into the microload solution article. I need to go to home depot sometime soon.
Click to expand...

Definitely a good call. The homemade solutions work fine I'm sure. I use a set of 2.5 lb. ankle weights with 1/2 lb. increments I picked up at Wal-Mart for 10 bucks. They saved my butt on OHP early on, as I would have stalled out on 5 lb. jumps after just a few weeks.
 
Weighed in at 205! Even though it's the night and I probably have a few pounds of just food and water in me, that's much much more than what it used to be. Maybe a good 198+ in the morning? I am getting fatter, but I do see a lot of muscle gains with it.

My diet has been decent lately. It's not the healthiest, but it's not bad.
 
Squat
120x5
150x5
180x5
210x5
240x5

Bench
85x5
110x5
135x5
160x5
185x5

row
65x5
85x5
105x5
125x5
145x2
135x3


Squat - went well

Bench - 185 last rep was tough

Row - wow these sucked ass. 145 for the first rep was perfect form, 2nd went to hell. I took the 5's off of each side to get 135 for the next 3 and still was pretty damn hard. This is going to be my last week on this run.
 
squat
115x5
150x5
180x5
180x5

deadlift
165x5
195x5
225x5
260x5 PR

military
85x5
100x5
115x5
130x3

squat went well

Deadlift....i can't count, i was thinking i was going for 255 but I knew i had to add the 2.5 lb plates onto it so i did get the PR

military
sucked ass. 115 was actually quite easy but 130 hell no.
----------------------------------------------------------------------
I'm going to take Friday off with a very easy recovery day and to keep in the things and then restart a whole new cycle on monday...starting from about the 5th week back and working up from there.

I need to get microloading plate things..........

I wish I knew how to do clean and jerks and snatches, but I don't have a camera to record me doing them and i don't know anybody that knows how to do them RIGHT.
 
didn't do much today. I just did some power cleans above the knees to get to know how to do them. I put on 95 for a bit, then 115. I tried snatching just the bar and have no idea wtf i was doing lol. i did some dips too and that's about it haha. oh yeah i did 135 on the incline once to see how well i can do it since i never do them.
 
oso0690 said:
I'm going to take Friday off with a very easy recovery day and to keep in the things and then restart a whole new cycle on monday...starting from about the 5th week back and working up from there.
Click to expand...

Are you struggling on all the lifts ? why not just reset on the lifts that are staling ?

If you want to know how to do the diff oly lifts this site has some good examples.
http://www.crossfit.com/cf-info/excercise.html
Allthough it's probably best not to start doing the oly lifts religiously just basing your form on these examples. Nothing can beat being taught by a real life coach that knows his stuff. I have the same problem i am wanting to do some oly lifting in the next couple of years but don't know of anywhere in my full county that teaches the lifts.

This is starting to seem a bit cleshay, but buy starting strength if you don't already have it.
 
Yeah i am struggling on all the lifts except deadlift. The times that i have restarted was when i saw some of my lifts start to decline probably from the 5 pound minimum adding even on the lifts that are below 150. I hope that the school coach actually knows these things and can teach me since it would definately be better for someone to correct my mistakes as i go along. with starting strength, all i'll really need it for is learning how to clean and it doesn't have snatches which i want to learn too. Think I should still buy it?
 
Okay well i just bought starting strength from amazon.com and is coming here july 28 - 31. Hopefully I will learn a lot from this book :)
 
Squat
105x5
135x5
165x5
195x5
225x5

bench
85x5
105x5
125x5
145x5
165x5

row
60x5
75x5
90x5
105x5
120x5

Squat - wow these were much much harder than normal, i have no idea what was up with that

Bench - umm this was okay

row - easyish

Today everything felt harder than what it should be for that weight, I dont know what it is...fatigue? maybe i should've rested a week or something. I'm going to take deadlifts out this week because my lower back needs a break from them
 
everything is for 5 reps, my x button is messing up

squat
105
135
165
165

deadlift
145
175
205
235

military
55
75
90
105

squat was easy

deadlift, easy until last set, was sort of hard

military was somewhat hard..my back was giving out more

...by the way, i said i wasn't going to do deadlifts today, but i felt great today and felt great on squats so why not lol
 
squats (olympic style)
95x5
125x5
155x5
185x5
225x3
165x8

bench
85x5
105x5
125x5
145x5
170x3
125x8

row
60x5
80x5
95x5
105x5
125x3
95x8

squat - I changed to olympic style!! They don't drain me as much as the wide stanced ones do, and i had a ton of carryover from the wide stance to the olympic. the 165x8 was rough though. the jumpy numbers are because i wasn't quite sure how easy these would be because i never really did them..but i think doing the wide stance right, taught me how to do a close stance as i was correct in form.

bench - I changed this too!! Instead of me arching as much as i could possible, i set up as it says in starting strength. My hip started to pull a little when my legs were wide on the 3rd set though, and that sucked.

row - they go everywhere with numbers, because i'm lazy and can't remember what i did on monday lol.
 
Squat
105x5
135x5
165x5
165x5

Cleans
bar
95x3
95x5
115x3
115x3
135x3
135x3

military
65x5
80x5
95x5
110x5

squat - was all right, they were somewhat hard because i was concentrating on technique and making sure everything was good

cleans - 2nd time ever doing them and they hurt. i keep not pulling my elbows up high enough and it hits my collarbone, also the bar isn't in a direct pathway. It'll end up going to far away to where i have to lean forward to catch it or too far backward to where i have to lean back to catch it lol

military - I was trying to perfect my technique in the press since i read that i was doing minor things wrong...but i held the top too much or something that it felt really heavy on the last set.
 
squat
110x5
140x5
170x5
200x5
230x4
170x8

bench
90x5
110x5
130x5
150x5
175x3
130x8

Row
65x5
80x5
95x5
110x5
130x4
95x8

Arm work!!
 
So is that 130 a PR? I just glance back on this page and didn't see any higher than that?

I haven't kept up well with the journals the last few weeks, are you resetting right now or just at the edge of your run?
 
GSP said:
So is that 130 a PR? I just glance back on this page and didn't see any higher than that?

I haven't kept up well with the journals the last few weeks, are you resetting right now or just at the edge of your run?
Click to expand...

nope, I was resetting but i feel too drained with everything going on i think i'm going to take next week off real light as it's the beginning of school and a huge sleeping difference. This week is supposed to be week 1 dropped down 5 weeks but i just feel overworked and am probably overreaching right now. I swear I have insomnia nowadays lol

i haven't glanced too much at this site lately, just keeping up with a journal for my progress and note what i've done.
 
Monday
squat
95x5
135x3

bench
95x3
115x3

row
65x5
95x3

Wednesday
deadlift
135x5
165x4

military
65x5
95x3?

This week is very easy i would rather take it off but i don't want to get rusty on the lifts
 
New Start

Today I started a clean run of the 5x5 linear starting at 6 weeks before hitting PRs. I hope I will last and not get too fatigued on this run like I did a few weeks ago lol.

ALSO, I will be using Micro loading weights since I finally got them.

the +1 +2 or +3 means how many PAIRS of chains there are, +1 meaning 1.25lbs, +2 meaning 2.5lbs and +3 meaning 3.75lbs.

Squat
95x5
125x5
155x5
185x5
215x5

bench
80+2x5
100+2x5
120+2x5
140+2x5
160+2x5

Row
65+1x5
80+1x5
95+1x5
110+1x5
125+1x5

squat were easy until the last one, I struggled a little bit on the way up. My sticking point on these is right out of the hole, maybe a little above parallel is where i get stuck

Bench Went very well I'm able to arch more with my heels planted totally on the ground.

Row Actually pretty hard. I have no idea why, but the last one was pretty hard.
------------------------------------------------------------------
I remember that when I first started a light run on a 5x5, I would die the first day, but everything after that felt very good. I'm hoping that is what is happening now lol or I'm fucked for ramping up all 6 weeks before even hitting a PR.
 
Squat
95x5
125x5
155x5
155x5

deadlift
135x5
160x5
190x5
220x5

military
60x5
75x5
90x5
105x5
militaries +1

Squat - Knee pains, I think I have patellar tendonitis

everything went well
 
Squat
95x5
125x5
155x5
185x5
220x3
155x8

Bench
80x5
100x5
120x5
140x5
165x3
120x8
all +2

Row
60x5
80x5
95x5
110x5
130x3
95x8

Squat - I didn't feel like doing these at all, especially because I wore boxers that don't stretch, and what happens to boxers that don't stretch when going down? They rip. lol i'm glad these didn't.

Bench - Very very easy, I put up 165 like nothing

Row - Pretty damn hard after 95 lol. 130 was killing me.
 
Kid, you're diet ok with the exception of the sugars such as te apple sause and the sweetened oatmeal.

But then again apples aren't the sweetest fruit ever created

One big piece of advice I can give is that if you eat more meats such as chicken and beef this will help. Dont get all protein from milk and eggs

Also if you can drop the canola as rape seed oils are known health hazzards. Use olive oil or safflower. I generally use safflower oil , borage oil (GLA), olive oil , flax oil and coconut. I generally use coconut more then anything as it's the healthiest oil


Ask moms to hook you up.

oso0690 said:
Thanks for the input everyone

deloading week, I just went easy, I lowered the weight more than what madcow suggested of just changing your 5x5 to 3x3 and keeping the weights steady. (I do realize that deload was from the DF 5x5 so I'm sure it would work with the SF too by just cutting the weight down a little bit to match an estimated true 5x5 rep max) I don't know if what I did was the best thing though.

Squats
135x3 front squats
185x3x2 wide stance

Bench
95x5
135x3
155x3
135x3

pullups
Bw x3x3

I subbed pullups for bent over rows just to change things around a little bit and they were very easy. Felt really weak on bench press, and squats were all right. Never have done front squats so it was different for me.

as with diet, I wanted to finish what i ate before I posted, but I went on fitday.com to see how many calories i actually get on a typical day since nothing is planned.

meal 1
Oatmeal 160 cals (I got tired of plain and use a sweetened kind)
protein drink w/2 servings of milk 380
540 cals

meal 2
2 serv of apple sauce 240
chicken breast 281
521 cals

meal 3 (pre workout)
protein drink w/2 servings of milk 380
380 cals

meal 4 (post workout)
protein drink w/2 servings of milk 380
2 servings of ice cream! 340 (I don't eat ALL clean as I know a few cheat meals won't hurt...)
720 cals

meal 5
peanut butter sandwich 300
300 cals

meal 6
2 servings of rice w/ 1 tbsp of canola oil 460
2 cups of milk (same as 2 servings) 260
720 cals

meal 7 (family dinner)
a piece of whole wheat bread 90 cals and tuna helper (I don't know the nutrition facts, but i ate until I was full)
90+??? cals

I haven't eaten the meal below but I always have it before I go to bed.

Meal 8
3 XL eggs and 1 white w/ 1 tbsp of canola oil 405
2 cups of milk 260
665 cals


= ~4000 cals?
~275g protein
I had a little bit of greens in the tuna helper :p I need to up that and I've started to up water intake by a little. I'm going to buy a gallon jug and make sure it's empty by the end of the day.

On average I think I get around 3500-4500 cals a day
My macros are around:
30% protein
35%fat
35%carbs
Click to expand...
 
Squat
100x5
130x5
160x5
190x5
220x5
all +1

bench
85x5
105x5
125x5
145x5
165x5
all +2

Row
70x5
85x5
100x5
115x5
130x5

Squat
sucked nearly failed

bench
all right

Row
Sucked, nearly failed too
 
NEW TEMPLATE
Everything is being switched up. no more 5x5s. I felt great doing today's workout so It's all changing. This is how it's going to be:

Monday
Squat 8x3
Bench 8x3
row 8x3
All being ramped up slowly by pairs (Ie: 95x3x2 115x3x2 135x3x2 155x3x2) OR seperately (Ie: 95x3 105x3 115x3 125x3x2 135x3 145x3 155x3) still haven't decided

Wednesday
squat 6x3 3 sets of ramp and then the last 3 sets with a steady weight.

Deadlift 6x3
military 6x3
Both of these like this: (Ie: 95x3, 115x3x2, 135x3, 155x3x2)

Friday
Squat 6x3
bench 6x3
row 6x3
All of these just like wednesdays deadlift and military)

Squat 1x3
bench 1x3
row 1x3
All of these being 2.5% higher for the records just like on the 5x5

Squat 1x8
bench 1x8
row 1x8
All of these as a backdown set with the 3rd set weight

All in all, to me, I think this will work great. I'm going to give it a try and see the results, and this is my first actual workout that I designed that I'm going to try :D

--------------------------------------------------------------------
CHANGE IS GOOD
I loved the workout today, it was nearly orgasmic


Squat
95x3
115x3
135x3
160x3
160x3
160x3

Were great, but some of the reps were kind of out there, like on one I leaned forward too much and on another i felt my knees dip inward a little

Deads
140x3
170x3
170x3
200x3
230x3
230x3

Were easy, but i need to get the technique down better because I changed it yet again, my hands are very close and my feet are also very close.

Military
65x3
80x3
80x3
95x3
110x4
110x3

was kind of tired out on the last reps, like sometimes the weight would get a little off balance


*I really need to work on technique lol
 
why don't u try doing military first? then proceeding to deads? as after deads, i wouldn't wanna do anything else after but go home lol..

it might make a difference seeing how deads tax u out more than anything else.. your MP's might feel easier after switching up..
 
3 reps, 2 sets

Squat
100x3x2
140x3x2
180x3x2
225x3
160x8

Were all great, but legs are sore!

Bench
95x3x2
125x3x2
145x3x2
175x3
125x8

These were fun

Row
70x3x2
90x3x2
110x3x2
135x3
95x8

They weren't hard!

ARM WORK!!!!!!

It's a little up and down with the progression weights, im going to have to find a good steady weight for monday

I think that the squats are going to be the biggest challenge.
 
Squat
105x3x2
145x3x2
185x3x2
225x3x2

Were pretty easy

Bench
105x3x2
125x3x2
150x3x2
175x3x2

Pretty easy..

Row
75x3x2
95x3x2
115x3x2
135x3x2

Fuck rows. Rows are a pain in my ass. They were pretty damn hard on 135, and on the last rep i messed up my lower back for a few hours but it's all good now.

Plan: Do this for a while until I stall out, then 2 weeks of rest with some high rep UPPER BODY work. because deadlifts are too taxing, and i need to get away from squats soon and let my knees heal from this very mild patellar tendinitis shit.
 
Squat
95x3
115x3
135x3
165x3x3

Knee was in pain then it went away

Military
70x3
85x3x2
100x3
115x3x2
+two chains

I did these before deadlifts and wowwwwww, what a huge difference. I dominated this lift

Deadlift
145x3
175x3x2
205x3
235x3x2
+two chains

killed these, I was messing with the starting point, and I think I found my sweet spot!!
 
squat
100x3x2
145x3x2
180x3x2
230x3 with 3 chains
165x8

In the middle of this set I saw that someone was actually doing a press correctly for the very first time in my life. :eek2: So I asked him where he learned and found out he was in the military and on some football team. I asked him if he knew how to clean, and He said his coach was or was very close to having the best clean pound for pound in the country and was taught by him, so I asked him if he could show me. I finally get how a clean works now, and when i'm in the gym cleaning, he'll give me some pointers :D

By the way squats were easy until the last one, that was a bittttt tough.


Bench
95x3x2
120x3x2
145x3x2
175x3 with 3 chains
125x8 (I did these after rows because i forgot to do them)

I Slept on my shoulder and it fuckin killed my rotator cuff so I iced then warmed up with some rotator exercises and went to the gym, and killed these. No pain when benching but I can still feel it when i lateral raise my arm. 175 went up all right

Rows
75x3x2
95x3x2
115x3x2
135x3 with 3 chains
100x8

omfg 135 was a beast. I had to hump a bit more now. I think when I finally stall out i'm switching to olympic lifts and intergrade learning them into this.

Dips 2 sets of 8, 1 set of 6, 1 set of 5 almost 6

curlies
 
carlsuen said:
congrats oso.. and great to find someone to teach u the clean.. it'll make a big difference..
Click to expand...
thank you, and yeah, I've been trying them out lately with just a light light weight.

Squat
110x3x2
145x3x2
190x3x2
230x3x2
all with 3 chains

Bench
95x3x2
120x3x2
145x3x2
175x3x2
all with 3 chains

Row
75x3x2
95x3x2
115x3x2
135x3x2
all with 3 chains

little bit of abs and now to school
 
squat
100x3
120x3x2
140x3
170x3x3

military
75x3
90x3x2
110x3
120x3x2
all with one chain

deadlift
150x3
185x3x2
215x3
245x3x2
 
carlsuen said:
oso.. are u adding in any corework? like needsize's abs and hypers? chins, pullups, dips? as assistance work?
Click to expand...

Not much...Somedays I just don't feel like doing anymore than what I'm bumping up in. I never do assistance back work because we don't have hypers and i do dips on friday. I haven't done abs for a while which i should :(. With needsize abs..I don't see how people can use there back to stay up after deadlifting, that hurts like hell lol. Do you know of any exercises for the back and abs that are somewhat fun to do?
 
lol.. seriously needsize abs are fun alright.. down right challenging!! maybe u don't have have to pause for so long..just complete it for reps with weight..

for back maybe u could try RDL or SLDL with light weight.. maybe that could act as a replacement for hypers..
 
squat
105x3x2
145x3x2
185x3x2 these with 3 chains
240x3
170x8

bench
95x3x2
125x3x2
145x3x2 these with 3 chains
180x3 with 2 chains
130x8

row
75x3x2
95x3x2
115x3x2 all with 3 chains
140x3 with 2 chains

Shit I don't think i did 8 sets of rows afterwards ;(

had to go right after that.
 
Squat
135x3x2
170x3x2
205x3x2
240x3x2

Pretty easy

bench
95x3x2
130x3x2
155x3x2
180x3x2 all with 2 chains

Nearly failed on the first set of 180 last rep. I don't know what happened. but the next set of 180 was killed :D

Row
80x3x2
100x3x2
120x3x2
140x3x2 i used chains on the last set of this because all of these were pretty hard for what they're worth. I had to hump 140 a bit, but humping can be good when it's little lol

I'm finally getting all of the numbers right (i accidentally did 95 instead of 105 on the bench). Though I feel like i'm stalling out right around where I left off before. I'm hoping that I can go on next week and the week after at least.
 
squat
105x3x2
125x3
170x3x3

military
75x3
90x3x2
105x3
120x3x2

deadlift
150x3x2
180x3x2
220x3
250x3x2

I was teaching my friend some lifts and i had lost my schedule so i had to remember things.
 
squat
135x3x2
170x3x2
205x3x2
245x3 plus 1 chain
180x8

Pretty damn easy

Bench
95x3x2
125x3x2
155x3x2 all with 2 chains
185x3 with 1 chain
135x8

Getting harder

row
80x3x2
100x3x2
120x3x2 all with 2 chains
145x3
105x8

mm, humpage

still teaching my friend the movements
 
I was scrolling back around some posts others left me on here and i missed 2 of them!! how did that happen. Carlsuen, with the RDL or SLDL, what is RDL? reverse deadlift? lol I could start using those in place of reverse hypers! i never even thought about that, great idea. As for the needsize abs.. i've tried them once after deadlifts, and they kill my back by hanging in the air like that on a decline. Would I have to go through that pain all the time or does my body get used to it?
 
squat
140x3x2
175x3x2
210x3x2
245x3x2 all +1

last set was killer

bench
105x3x2
135x3x2
160x3x2
185x3x2 all plus 1

all right

Row
85x3x2
105x3x2
125x3x2
145x3x2

killer, I feel like i hump the hell out of them, but my friend said it didn't even look like it at all so I'm going to just keep on going with these until something else stalls out
 
oso0690 said:
I was scrolling back around some posts others left me on here and i missed 2 of them!! how did that happen. Carlsuen, with the RDL or SLDL, what is RDL? reverse deadlift? lol I could start using those in place of reverse hypers! i never even thought about that, great idea. As for the needsize abs.. i've tried them once after deadlifts, and they kill my back by hanging in the air like that on a decline. Would I have to go through that pain all the time or does my body get used to it?
Click to expand...

they're romanian deadlifts.. http://www.t-nation.com/findArticle.do?article=250heavy2

take a read..

if i find better links i'll post up..
 
Thanks Carl, I'll check it out after I post today's work

Squat
105x3
135x3
175x3x3 all with 1 chain
easy

military
80x3
95x3x2
110x3
125x3x2
um, on these, i don't know if I have the greatest technique so i'm going to look in on the Starting strength soon

Deadlift
155x3
185x3x2
225x3
255x3x2
all with 2 chains

Damn I hate laptop keys that don't work anymore or get jammed
 
well i'm waiting one more week until i do something real productive like the 5x5 or something because I figured i have the stomach flu (so i think anyway..) I've had it this week and last week and my lower back has been messed up because of not having a locker at school, which i recently have now, so i should be all good by next week hopefully

Last week and this week, i've just been practicing new things. Cleans, overhead squats (these are so hard), umm push presses etc, so i have been somewhat productive.

I'll post again on next monday
 
Monday

Box squats
10 sets of 2 random weight pretty much just getting used to them

bench
maxed for my 5, i lost a lot of strength omg i was pissed lol. a calculator says my 5 rep max would be 165ish, but wow i lost that much. i got 190 for 5 not too long ago and now it's down to 165 maybe???

row
maxed for 5 i got like 135 for 4, this didn't drop that much

i'm hoping i'll be able to jump right back into my old weights quickly.
 
Wednesday

Tried everything....I tried front squats and got up to 3 sets of 5 for 135 put on 155 and hell no my shoulder started getting that little pain again so i put it away

After that I tried High pulls..I think i look like an ass doing them too, but I think i'm doing them right hopefully... just need to work on form more.
I got up to 155 with these for 3

tried Push presses and wow these are hard. I got to 135 and tried 3 reps got them all but they were pretty bad with technique.

I did pullups whenever i could i probably did around 15ish in all and I did heavy ab work to balance my lower back. With the pullups..I want to be able to do at least 10 reps with them so i'm going to work with them until I get that.


Also, on the side i'm going to be doing some GPP work, I want to make myself a sled but that's still in the process. For now i'm thinking about doing pushups, wide jump squats, and some band rows.
I really can't wait to make a sled, but it'll be really weird going down the street while pulling a tired behind you...
 
today I did some gpp work with body weight exercises pretty much..

this is the circuit
5 pullups
10 weight slams on the ground at max force
10 burpees
20 jumping jacks
x4

I could only manage to do that 4 times in 20 minutes. I'm not fit at all lol.

I'm going to work up to 10 times in 20 minutes and also working up to 15 burpees every circuit instead of 10.

Every week i'm hoping to up it maybe 1 circuit every week until i can't do that anymore..
 
START OF A NEW TEMPLATE, back to the 5x5 with different lifts

Oooooooookay Back on track with the 5x5, I tried being conservative but maybe I lost too much strength... :/

Squat (close stance)
100x5
130x5
160x5
190x5
220x5

Got somewhat hard at the end...nothing big.

Bench
85x5
105x5
125x5
145x5
165x5

Somewhat hard at the end too...still nothing major though

Row
60x5
75x5
85x5
105x5
120x5

Can't count by multiples of 15 i guess lol. 120 was fairly hard! I did not know strength could be lost THAT fast...

I did abs at the end of the workout, and that reminds me, i need to find a new ab workout (not needsize abs, i hate those with a passion, it fucks with my back too much lol)
 
5 pullups
10 weight slams on the ground at max force
10 burpees
20 jumping jacks
x4

the first burpees were up to 15 but the rest was 10.

I barely managed to pull this one off, I probably did this in about 22 minutes :(. the things that are very hard for me are the pullups and the burpees of course.
 
Wednesday

Front squats
85x5
115x5
115x5
115x5

these are harsh on my right shoulder and I still don't know why. I also can't seem to get the form quite right with these as it feels like shit dropping into the hole....

Push press
75x3
95x2
115x5
105x5
105x5

These are also hard...I don't even know why I think i'm doing them right...I have the clean position and try to shoot it overhead, i'm just not that fast with it at all :(

High pulls
85x3
95x3
125x5
125x5
125x3

These kill me. I don't know why, they're pretty easy but they get kind of hard at the end...

Dips
4 sets of 6
 
wide squat
100x5
130x5
160x5
190x5
225x3
160x8

I need to get used to these again because they don't feel right...the 160x8 killed me

military
65x6
80x6
95x6
110x6

they will be better next time with the set/rep scheme

Cleans
I forgot what I did, but I remember getting 25 reps in by doing 3 reps then rest then 2 reps then bump up weight and do the same. i think i got up to 115 or 120, i'll check later

Abs
 
close squat
105
135
165
195
225 all with 1 chain

bench
85
105
125
145
165 all with 3 chains

rows
60
75
90
105
120 all with 3 chains

ALL 5 REPS

tried abs but failed because they were too easy on a different thing lol
 
Wednesday

Front squat
80
95
110
125
5x5

push press
75
90
105
120
5x5

High pulls
90
105
120
135
(1x3, 1x2)x5

dips
8 reps
6 reps x2
 
Last edited:
Good idea, i changed the last one only since that's all i could change. Thanks Carlsuen, I've lost a ton of strength too :(
 
no what i meant was like stating week # and day #.. like week 1 day 2.. so we know how long u've been at it and how to measure ur progress..

and i've lost alot of strength from the one month layoff too.. but i'm patient enought to give it 2-3 weeks before i'm back fullswing..
 
ohhhhhhhhhhhhhh got it

Week 2 i believe was the last, day 3

Friday

Squat wide
105
135
165
195
230+2

fairy hard at the end

Military
45
60
75
90
110+3

Fairly hard at the end

Cleans
65
80
95
110
125

were fairly hard at the end because I was getting tired
 
Week 3, Monday

Rows
65
80
95
110
125 all +1

came first because FUCKIN CURLER ON THE FUCKIN SQUAT RACK but were extremely easy because i did them first

Squat
110
140
170
200
230 all +2

Easy until my side started straining really bad. 230 was nearly impossible to get up for 5 with the damn strain

Bench
90
110
130
150
170 all not +ed because a guy was working in sets with me and i didn't feel like taking the micro weights on and off

Bench was easy, just that damn strain from the squat messed me up a bit
 
so i can't log in with oso0690 because it says i have to be a platinum member to reply, wtf. Anyway I took a week rest and now today is Wednesday

Week 3 Wednesday

Front squat
85
100
115
130
very easy

Push press
80
95
110
125
pretty hard..

high pulls
95
110
125
140
hard near the end just like push presses

abs


I went to the chiropractor yesterday and he said that my lower back pain is probably caused by a muscle imbalance with my abs and that my abs might be a lot weaker than my back to where it shifts something lol
 
carlsuen said:
don't forget your hyper, GHR and abwork man.. they're the MOST important assistance work IMO...
Click to expand...

i wish we had a hyper and GHR machine in the ymca :P. I need to let my back rest a little bit and kill the abs like no tomorrow. If my back starts to get better from the ab work, ima be a happy person lol
 
oso0960 said:
so i can't log in with oso0690 because it says i have to be a platinum member to reply, wtf.
Click to expand...

Looks like you changed your password and you haven't replied to the email that the system sent you to confirm. (We get a lot of people signing up and trying to give us BS email addresses... idiots, the lot of them.)
 
You must log in or register to reply here.

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