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anotherbutters
New member
That's exactly how I felt after reading it. It's nice feeling in control.al420 said:
PracticALly Programmed - Al420 Log
- Thread starter al420
- Start date
al420
New member
Weight this AM: 222
Todays Workout: Med/Light Day
Back Squat: warmup, 275 x5x3 - too heavy
Flat Bench: 185 x5x3- heavy
PP: 135 x5x3
Decline Ab: BW+25x8, +45x8, +50x8x2 - 50 was heavy at the end
Mod Rear Delt: 25's x10, 35's x10x2
I am doing the rear delt exercise to promote better posture. I used too much weight today - may be killing one pressing exercise.
Squats are not going well. For one getting used to the grip change has been a challenge believe it or not, and staying super tight w/ chest up and butt out is not as easy w/ heavier weights. Also, my left knee hurts untill my last set or two. Then the next day it hurts, and kinda never totally stops. It is by no means bad, but it is not right for sure. I go see this chiro who is an ex PL and ex pro BB on Friday - he does whole body stuff and is in practice w/ an Endo so I think I will be fixed up. I think I am out of balance somewhere and am compensating a right side weakness w/ my left side, and now the left knee is suffering for it. Nothing I can't, or shouldn't push through - just making note.
Todays Workout: Med/Light Day
Back Squat: warmup, 275 x5x3 - too heavy
Flat Bench: 185 x5x3- heavy
PP: 135 x5x3
Decline Ab: BW+25x8, +45x8, +50x8x2 - 50 was heavy at the end
Mod Rear Delt: 25's x10, 35's x10x2
I am doing the rear delt exercise to promote better posture. I used too much weight today - may be killing one pressing exercise.
Squats are not going well. For one getting used to the grip change has been a challenge believe it or not, and staying super tight w/ chest up and butt out is not as easy w/ heavier weights. Also, my left knee hurts untill my last set or two. Then the next day it hurts, and kinda never totally stops. It is by no means bad, but it is not right for sure. I go see this chiro who is an ex PL and ex pro BB on Friday - he does whole body stuff and is in practice w/ an Endo so I think I will be fixed up. I think I am out of balance somewhere and am compensating a right side weakness w/ my left side, and now the left knee is suffering for it. Nothing I can't, or shouldn't push through - just making note.
SgtSlaughter
New member
Are you using this week to determine new "maxes" or your "%" of maxes to use for the remainder?
And tweaking diet to sustain quality lifts as well?
Gripping closer or wider for back squats now? and why?
What are you wearing?
Should I think of more questions?
And tweaking diet to sustain quality lifts as well?
Gripping closer or wider for back squats now? and why?
What are you wearing?
Should I think of more questions?
Cynical Simian
New member
Al, don't feel compelled to conform to all aspects of the lift descriptions in SS (I assume you're referring to the thumbless squat grip that Rippetoe recommends). Obviously, for things like quarter- v. full-squatting, thumbless v. regular grip or elbows in v. flared on bench press where one option is clearly superior in terms of development and/or safety, a change is warranted, but for others it's just a matter of doing what's most comfortable/efficient for you.
al420
New member
Are you using this week to determine new "maxes" or your "%" of maxes to use for the remainder?
No. Current Maxes are:
Back Squat: 365x5
Front Squat: 245x5
Deadlift: 405x5
Flat: 245x2
PP: 185x5
Power Clean: 190x3
I am working off these for now.
And tweaking diet to sustain quality lifts as well?
Kinda. I am eating "clean" now and shooting for 2700'ish. NYC trip was not clean, but I didn't eat that much and didn't get my daily protien in either. I need to get serious about pre cooking for 1 extra meal at work
Gripping closer or wider for back squats now? and why?
Much closer... in Starting Strength...wait, you said to quit advertising. OK, the book taught me how to properly hold the bar (only desc. I have is like a suicide grip on bench), no bend in my wrists, hands as close as possible w/ a really tight back, bar low, chest up and out, butt back, bounce at the bottom and drive up from the hips (like someone had their forefinger and thumb on either side of your lower spine and you were trying to push "back" from that point - it is much more explosive but taking time to adjust.......basically.
What are you wearing?
Tonight I trained in my BALCO shirt. I like it a lot. An old man that walks on the treadmill gave it to me, his son makes them - No-Mas clothing out of NYC - http://www.nomas-nyc.com/regseason_shirts.html
Should I think of more questions?
Please do.
No. Current Maxes are:
Back Squat: 365x5
Front Squat: 245x5
Deadlift: 405x5
Flat: 245x2
PP: 185x5
Power Clean: 190x3
I am working off these for now.
And tweaking diet to sustain quality lifts as well?
Kinda. I am eating "clean" now and shooting for 2700'ish. NYC trip was not clean, but I didn't eat that much and didn't get my daily protien in either. I need to get serious about pre cooking for 1 extra meal at work
Gripping closer or wider for back squats now? and why?
Much closer... in Starting Strength...wait, you said to quit advertising. OK, the book taught me how to properly hold the bar (only desc. I have is like a suicide grip on bench), no bend in my wrists, hands as close as possible w/ a really tight back, bar low, chest up and out, butt back, bounce at the bottom and drive up from the hips (like someone had their forefinger and thumb on either side of your lower spine and you were trying to push "back" from that point - it is much more explosive but taking time to adjust.......basically.
What are you wearing?
Tonight I trained in my BALCO shirt. I like it a lot. An old man that walks on the treadmill gave it to me, his son makes them - No-Mas clothing out of NYC - http://www.nomas-nyc.com/regseason_shirts.html
Should I think of more questions?
Please do.
SgtSlaughter
New member
Very cool. Thanks for the detail 
LOL @ :
LOL @ :
Cynical Simian
New member
Re: your K message about the knee - your analysis about relying on the dominant side (especially if that involves leaning to that side and putting more pressure on the knee) seems like as good an explanation as any.
If your previous grip was excessively wide, you might want to continue to give the narrower grip aspect of Rippetoe's description a shot; without the distraction of the odd thumb placement, you might find that it helps you stay more tight/upright.
If your previous grip was excessively wide, you might want to continue to give the narrower grip aspect of Rippetoe's description a shot; without the distraction of the odd thumb placement, you might find that it helps you stay more tight/upright.
