Friday, October 12, 2012


Well, no interwebz at the new apartment means I haven't updated here much, and feeling sick and other life complications so haven't worked out as much.

On a positive note, while I was MIA, I FINALLY got a new Squat PR!!
On June 29th, I squatted 375 for a 1RM PR. Exactly three months later, on September 29th, I finally hit 380! It felt good to finally get it out of the way.

Deadlift continues to suck, however.

Thursday, September 27, 2012

Texas Method

I have decided to move to Texas Method.  The inspiration is two fold: I am too burnt out and the light day will help me recoup, and also my workout partner cares about aesthetics (I'll withhold judgment in case he ever reads this) and he couldn't possibly eat enough to do novice training AND keep his girlish figure.

I did squat 20s the last day before TM, and I did them at 225, 185, and 165.  With just one rest day inbetween, I started THIS program, which has a 5x5x305 squat on day one.  (I have never done a 5x5 of anything!)  This was followed by DLs at 390.  Needless to say, I have been in excruciating pain for the last couple of days.  Good thing today was "light day."

Texas Method 
Squats 5x5x305
Bench 5x5x220
DL 5x390

Squat 2x5x240
Press 145x6,6,8
Chins BW+25x6,5; BWx8
Rows 3x5x185

Friday, August 24, 2012

Early Worms Get Crushed By Iron

7AM workouts are no bueno.  Squats sucked and shall be stricken from this record.  160x3x5 Press turned into 160x3 and some laughable dips... and a nap.

Wednesday, August 22, 2012


Day 2 with work out partner.
DL 5x385, 3x365--I think my DL is slowly getting weaker. Uncool. Extremely and maddeningly uncool.
Bench 230x5,4,5. I have no idea why I couldn't do 5 for set 2, but I could for set 3. Oh well, I'll take it.
Chins 9,8,8
One-Arm Dumbbell Rows (100) 10/arm
Barbell Rows 3x5x210

Tuesday, August 21, 2012


Squat 3x285, 295, 300, 315, 317.5!
Press 3x5x157.5.
Dips 10xBW (240), 8x265, 3x300!!
First day with a new workout partner.

Saturday, August 18, 2012


Squat 3x280, 285, 290, 295, 300! Right knee hurts, but I did it.
Bench 3x5x227.5
Dumbbell Rows 10 reps of 100lbs on each side.
Barbell Rows 3x5x205 (PR--I guess those Kroc Rows weren't a complete waste of time.)
Shrugs 10x135, 5x225, 315. Added wrist straps and did 3x365.

Thursday, August 16, 2012


Press 155 for 3 sets of 5.
Back hurt, no DLs. Started Power Cleans again, instead. It has been a month or so since I have done any. They were aggravating my elbows and wrists last time. I warmed up better today. Went all the way back to 5x3x135 for this reset on P.Cleans. It was ridiculously easy.

Tuesday, August 14, 2012

Weekend Wrap-up

I was too busy to workout since Wednesday, but I started squatting again yesterday: 275 for 5 sets of 3 reps.  My knees still hurt, but it was bearable.  Bench was disappointing.  I went up to 230 (I didn't have my micro-loading plates) and the first set was only 4 reps.  I went back down to 225 and hit 5, but set three was 4 again.  Phooie.

Thursday, August 9, 2012


DL for 2 sets of 415x5 did not happen. 415x3 then 405x3. Boo.
Pressed 5x150; 152.5; 152.5.

Tuesday, August 7, 2012

Late-Night Bench-Press

I went to the gym to do some late night benching and some chins.  I benched 3 sets of 225x5.  I got them all up, but it felt harder than I think it should have.  I haven't done sets across in some time now.  I also haven't done sets of 5 for work sets, either.  And it was after midnight.  Whatever the cause, my bench felt weak.  I am glad I am going back to an A/B workout regimen--Benching and Pressing three times every 14 days will hopefully bring my upper-body strength back up.

Saturday, August 4, 2012

Programming Revisited

Here is my new program for the next month or so:
(Weights listed indicate the next few weeks' intended lifts--with the exception of squats. I am taking another week off with those, my knees are still not feeling great.  I'll play squats by ear.)

BENCH 3x5x225

DL 2x5x415
PRESS 3x5x150

BENCH 3x5x227.5

SQUAT 5x3x275
PRESS 3x5x152.5

DL 2x5x400*
BENCH 3x5x230

SQUAT 5x3x285
PRESS 3x5x155

SQUAT 5x3x295
BENCH 3x5x232.5

DL 2x5x405*
PRESS 3x5x157.5

SQUAT 5x3x305
BENCH 3x5x235

SQUAT 5x3x310
PRESS 3x5x160

DL 2x5x410*
BENCH 3x5x237.5

SQUAT 5x3x315
PRESS 3x5x162.5

*Indicates weights were changed after a previous workout proved these numbers were pipe dreams.

The Itch

I haven't lifted since the 30th of June. I couldn't keep away, so to scratch the itch I came in late tonight and did some Presses: 5x145; 150; 150. I did some shrugs and dips to finish off the night. No biggie.

Wednesday, August 1, 2012

Squat Sabbatical

My knees need a break, so I will be taking two weeks off from the squat.  When I come back, I'll be doing 5x3 workouts with the squat on Mondays and Fridays, with a light TM-esque Wednesday.

I think I need to do a more TM like program for my Press and Bench.  I'll start DLing on Wednesdays and I'll shuffle around my assistance work accordingly.

I think I may also add in light bike work on Mondays and Fridays (after the break).

Monday, July 30, 2012

SM Cycle 2 W3D1--Squat 4s

See for yourself HERE what the lifts were SUPPOSED to be today.

Yeah... didn't happen.  Squats are seriously, SERIOUSLY sucking right now.

Saturday, July 28, 2012

Week 2 Comparison

Cycle 1
Cycle 2

Squat 12s
280x7; 250x10; 210x12
292.5x5; 255x5; 225x6
Tough to say that this was an improvement.  My knees have been stiff and in pain for a while now.  Father Pathway says it may be due to form issues.  I need to pay close attention to this problem.

Press 4s
142.5x7; 145x6; 147.5x6 
157.5x4; 150x6; 140x7 
This, at first, looks like an easy call: Improvement.  But when I consider that I only started that low on Cycle 1 because the programming told me to, and when I do the total amount lifted, it becomes a tough call.  Cycle one is a total of 2752.5, while Cycle 2 is only 2510.  This is actually kind of depressing.  

DL 20s
292.5x22 in 4:23
315x20 in 3:59
No contest: Improvement.  Also, I was in much less pain the following day this time around.  Once again, the Deadlift swoops in and saves the day so that the whole week is not a total loss.

Bench Singles
265x1; 270x1; 275x1
245x1; 265x1; 280x0
I am very disappointed about this one.  Going off my pre-workout drink and being super tired from the night before notwithstanding, 35 days separated the 275 attempt and the 280 attempt.  I should've have it.  Not pleased.

All in all, I think I am still improving--but this week's comparison is not NEARLY as clear cut as the last one.  For those of you who know me, you won't be surprised I am contemplating TM again.

SM Cycle 2, End of Week 2

I benched today--singles--and felt super tired.  There was a little over 14 hours between DL 20s and Bench singles.  I did 245 and then 265.  I tried for a +5lb PR at 280, but it crushed me.  I think my bench is getting weaker.  I am not taking my pre-workout anymore (giving my kidneys a rest) and I was tired from DLs, but I still think 280 should've been closer, if not easy.  275 was over a month ago!!

I think, Perhaps, I should do some kind of combination of SM and TM--I don't know.  No Bench improvement (at least on Singles) is frustrating.

Friday, July 27, 2012

SM Cycle 2 W2D3 -- DL 20s

I had DL 20s today.

The programming called for 300x20... I did 315x20 in under 4 minutes, with a little gas left in the tank to spare.  I did the first 10 without stopping.  I rested maybe 20 seconds, did 5, rested 20 seconds, 3, 10 seconds, 2.  It was awesome!  It took me 5 minutes to do 292.5x22 last cycle, and I was much more beat and tired after that last time.

Hatch squats were miserable for the third week in a row. My knees and quads have just not been the same for a few weeks now.

Thursday, July 26, 2012

SM Cycle 2 W2D2

Press 4s: 157.5x4; 150x6; 140x7
Dips: 10 @ BW (240); 2x5 @BW+25
Shrugs: 135x10; 225x10; 325x5; (with straps) 365x5

Monday, July 23, 2012

Selfless Service Turns Squat 12s in 5s

Helped some people move their heavy sh-stuff into their new apartment before squatting. Squats for 12 at 292.5, 255 and 225 became squats for 5 or 6 at those weights. Bleh.

Dropped down to just one set of Kroc Rows and started doing Barbell Rows again.

Sunday, July 22, 2012

Cycles 1 and 2 Comparison: Week 1

Week one of SM Cycle 2 is done.  Let's compare week 1 of the two cycles and see if progress has been made:

Squat Singles
On squat day last month, I set a new PR of 370lbs.  Since then, I have set a PR of 375, but that was later in cycle 1 after DL singles.  This week, I failed miserably to set a PR, and in fact struggled to barely lock out 350.  Progress has been made, I think I am just having a bad week for squats.

Press 12s
Cycle one: I got 120 for 13; 105 for 12; 95 for 16.
Cycle deux: 132.5 for 10; 117.5 for 12; 100 for 15.
I think this counts as progress.  12.5 pound jump balanced against a 3 rep reduction for set one; 12.5 pound jump with no rep +/- on set two; and a 15 pound jump with one rep reduction for set three.  I'll take it.

DL 4s
Cycle 1: 397.5, 377.5, 357.5
Cycle 2: 407.5, 387.5, 365.
+10, +10, +7.5 -- I cannot stress enough how much easier it felt to do 3x4 this week than it did a month ago. I about died last cycle. Plus I was in quite a bit of pain the next few days, which is not the case this time around. I am definitely adapting and improving on DL.  

Bench 20s
Cycle 1: 175 and 150 x 20; 135 x 25
Cycle 2: 192.5 x 17 and 13; 165 x 20; 145 x 23.
I am happy with this progression.  Set one saw a 17.5 pound increase against a 3 rep reduction; set two was a 15 pound increase with no rep +/-; and set three saw a 10 pound increase with a 2 rep reduction.  "I am strangely comfortable with it."

Verdict: Positive.
Decision: Stick with SM.  The Texas Method can wait.

Saturday, July 21, 2012

To Switch or Not to Switch

I contemplated switching to the Texas Method earlier today.  I wrote down all my reasons and when I re-read them it sounded an awful lot like a whiny turd had possessed me.  I decided to give it a day or two and decide later.

SM Cycle 2 W1D4

Bench 20s
Actual (Programmed)
192.5 x 17 (192.5x20) Dang! 192.5 x 13 (N/A) Punishment after some rest.
165 x 20 (165x20)
145 x 23 (137.5x20)

Not bad.

Other Lifts
DB Bendh 7 w/90s
DB Press 5 w/65s; 6 w/60s, 50s.

Friday, July 20, 2012

SM Cycle 2 W1D3

Spouse had her sister in town--she elected to no-show today.

DL 407.5, 387.5, 365 all for 4

Felt so easy, I decided to try for a PR on Squat 1Rm for the third workout in a row--same result: garbage. Someday I'll learn to just stick to programming.

Did a set of pull-ups, only got 7 so I just called it a night. Boo. DLs felt good though, so it wasn't a total loss. Knees feel stiff and painful during both DLs and Squats. I have been standing a lot during my job--dunno if that is the culprit.

Seriously considering just starting my cut right now... I am sure this will pass after a night's sleep and I have an awesome Bench 20s day tomorrow--but I just feel awful right now. It is like I am getting fat to get strong, but I am not getting stronger anymore--so I am gettin fat and unhealthy for nothing. Grrrr.

Wednesday, July 18, 2012

SM Cycle 2 W1D2

Press 12s
132.5 only got 10
117.5 got 12
100 got 15

BW(240) x 15
+25 x 5
+25 x 6


My wife did presses with 20 and 30 pound bars, and also did some assisted dips. It was good work.

Monday, July 16, 2012

SM Cycle 2 W1D1--Squat Singles

Today, a 1RM PR test (Was hoping for 380+) on squat turned into a struggle to get my PR -25# up (350). NOT pleased.

I did a few chins but no rows.

Mrs. Joose tried squatting for the first time, though. That was a bright spot on the day.

Saturday, July 14, 2012

SM Week 4 Day 4--Bench 4s

I did bench today.
235x4, 225x5, 225x4 (all with pauses at the bottom a la proper Powerlifting form)
Dumbbell bench with 95s x 8, 6.
OHP with dumbbell 60s x 10, 8, 6.

Quite a bit of elbow pain, but it dissipated a bit more quickly than normal--even without Vitamin I (I am out of it :-/ )

Oh, I did some push-ups, too.  :-D

Friday, July 13, 2012

SM Week 4 Day 3--DL 12s

Volume Deadlifts: 12x335, 295; 15x275!!

I also did some volume squats: 10x225, 8x245, 6x265, 4x285.

It was a good day, with limited elbow pain. I bloody needed this day to be a good one.  Some right knee discomfort before and after, but nothing serious.

Other lifts:
Pull-ups 2x10@BW (240), 1x4@BW+25
One Arm Dumbbell Rows 100s x 20, 12 (each arm)

Wednesday, July 11, 2012

SM W4D2 (Revisited) -- Press Singles

Earlier this year I pressed 190x1. Today I barely got 175x1 (super crazy hard grinder!) The time off due to elbow issues affected me more than I guessed. On a positive note, SM programming dictated 135 142.5 150, but instead I did 135x3, 155x1, 175x1. That is somewhat encouraging... I suppose. Dips followed: BW(240)x15, BW+25x6, BW+35x4. I am please with these. The wife bowed out of Press day... :-( We may need an intervention.

Tuesday, July 10, 2012

Squat Singles Failure

Failed on two attempts for a 1RM Squat @ 385lbs.  Depressing.

This was well below the 405 goal. Not pleased.  I really thought I'd be able to squeeze out the first attempt, but poor rest and nutrition for the last few days were against me.  I sincerely believe an extra hour or two of sleep over the last three days, and one or two bigger meals, and it would have been mine.

The wife didn't join me, but hopefully she'll return and begin really enjoying it soon.

Sunday, July 8, 2012

Man Squat or Bust

I am going to try for a 405 lb Squat Single tomorrow.  My previous 1RM was last Friday with a 375 1RM AFTER a 455x1 DL.  I doubt I'll get it.  But I am going to try anyway.  I'll have my lovely wife with me--maybe the extra motivation will make a difference.

About the Man Squat... reader discretion is advised.

Friday, July 6, 2012

Lady Deadlifts

Workout with the spouse went well.  Started the sweetheart on DLs for 50lbs.  Was going to do Squats afterwards, but she felt weak in the knees.  I say good for her, pushing herself to that point!  I am proud of her and enjoyed having her with me.  I DLd 405x4, which is disappointing, but that's alright.  I planned on not doing anything so it is better than nothing.

Taking It Easy

I skipped Press Day this week, my elbows and shoulders are in quite a bit of pain.  I will probably Deadlift today, but nothing else.  I won't work out tomorrow on Bench Day either.  I'll repeat week 4 of SM next week, I'll just sub Squat Singles in, rather than do 20s again.

I am bringing my wife to the gym with me, and we'll get her started on SM too.  Normally I'd endorse her to be on SS, but I think she won't want to be on a different program than me, and I am not going back to SS.  We'll see how it goes.

Monday, July 2, 2012

SM Day 13--Squat 20s!!

Oy. 245x10, 20 second rest, 3 more. Sucks. 210x11, 30 second rest, 5 more. Sucks. 175x11, 30 second rest, 5 more, 20 second rest, 4 more. Dead.

The right side of my lower back and the outside of my right quad were cramping up like nobody's bidness. Later in the workout, when I tried to do Power Cleans, I got one rep into my first work set--after a painful warm-up--and just quit and walked out of the gym it hurt so much. Bloody snot.

I also did some chins. 10@BW (240) and then a set of 5 with 25lbs, took off the weight and busted out 3 more immediately. Then set of 3 with 25lbs, took of the weight and busted out 2 more immediately.

Elbows and shoulders are still hurting--another reason why P.Cleans were a no go. In my haste to leave, I also skipped glute bridges.

I am not sure, but I lean toward a break more and more every day. This pain is getting unbearable.

Sunday, July 1, 2012

Super Max Cycle 2

Cycle One of Super Max isn't quite done, but I am close enough that the majority of the planning for cycle two is done. Check it out here. It isn't set in stone, but it is up and ready to be ogled. Still not sure about my arms--they still hurt today--but I am going to plan like I will be able to keep going.

Saturday, June 30, 2012

SM Day 12--Bench for 12s

Programming dictated 200, 175, 150. I ended up doing 200, 185, 185. Last set of 185 was for 16. Did DB Press, but not much because both elbows and shoulders were (are still) on FIRE! 50s for ten and 60s for five.

I may have to take a break after this cycle. I dunno. I thought I was done with tendinitis, now both 'bows AND shoulders are unbearable! Half an opiate and 800mg IB aren't even enough to dull the pain! Maybe I'll take a week off after I test my Squat 1RM on the 9th. Who knows.

Friday, June 29, 2012

SM Day 11--DL Singles 2 PRs!!

DL 455x1
Squat 375x1
Pull-ups 10, 8, 8 (BW)

Two PR 1RMs: DL and Squat! I didn't think it was possible, but f4 (developer of my program) pushed me to it, and it happened. I am getting sick of proving him right all the time ;-P

My grip failed on my first attempt. My gym doesn't allow chalk, but there was a hole in the corner that exposed some dry wall. Take THAT Work Out World! I nailed the second attempt. 451.9 was my previous PR, and that has stood for over a month (at my PL meet in May)! It is gratifying to bust down that wall.

I decided to take f4's advice and got a +5lb PR!!  375 was easier than 370 was.  Weird.

Wednesday, June 27, 2012

SM Day 10--Press for 20s

Crazy hard workout. From my Log:

"Presses for 20 were 1/3 awesome, 2/3 awful.

Set 1 (105) was 15, [20 second rest] 5 more. Set 2 (90) was 16, [20 second rest] 5 more. I basically did AMRAP for 5 on sets one and two after the rest. Set 3 (75) hit 20, but rep 20 was a close call.

Wow. Just... yeah, wow.

Other Lifts:
DB Bench 5w/65s; 5,7w/95s
BB Shrug 10x135,225; 5,10x300
Dips 13 @ BW (240); 6,5 @ BW+25lbs

Elbows both on fire. Left tendinitis is back, and right elbow is feeling like it wants to join the party.

Tuesday, June 26, 2012


Shoulders, Elbows, and Forearms are killing me today.  Especially my left shoulder and elbow, and my right wrist/forearm.  Oy.

Monday, June 25, 2012

SM Day 9--Squats for 4s

From my Log on SS:

"Squats for 4s were brutal, but I did them--sorta. 332.5, 315, 297.5.
Rep 4 on sets 1 and 2 were grinders. My back was practically parallel to the floor part way through them. Form problems and lack of strength equals dangerous squats that look like deadlifts with the bar in the wrong spot.

Other Lifts:

Chins@BW(240) 10, 9, 8
Kroc Rows,
P.Cleans 5x3@155
Glute Brdg 5x175, 2x5@185"

2 Week Review

Well, with the nature of the programming being fluid, changing week to week, not repeating a single workout all month long, I am drowning in uncertainty.  With Starting Strength, squats were done the same 3 times per week, and the others were done 2-3 times every two weeks, with the same set and rep scheme, so it was easy to see definitive progress through measuring the weight and difficulty of the loads.  I could look back and think "Last week I squatted 3x5@300, barely making the last rep of the last set.  Today I squatted 3 sets of 5 reps at 305 and they all went up easily--I must have gotten stronger!"  I know, this is intuitive, and not revelatory, but now that I am on Super Max, I realize that I took it for granted.  I find it most unsettling to not have the obvious, concrete evidence that either it is working, it is not, or I am doing something wrong.  Waiting 4 weeks for that kind of feedback is maddening--not to mention, I depended HEAVILY on the motivation gained from increasing poundage every single workout.  It kept me coming back for more.

However, since (with the exception of squat 12s, which I blame on poor nutrition and recovery the preceding weekend) I have MET or EXCEEDED all the recommended lifts from the program's formulae, that DOES somewhat help in the satisfaction/motivation department.  If DOMS are any indicator, I am doing alright as well (especially regarding DLs), although DOMS can be just as indicative of poor rest and nutrition as a good workout.

Another side effect of this uncertainty born of a lack of repetition is increased jitteriness.  On SS, I was always eager to get back to the gym.  With such gains that SS offered--linear in nature--I was always so pumped and ready to go back that rest days were torture sometimes.  Weekends, which had TWO CONSECUTIVE rest days were agony!!  Pile on the uncertainty of SM, and every day makes me more manic than the last.  Weight training has clearly had some adverse psychological effects on me.

All in all, I am enjoying SM.  I really only typed this up to get it off my chest so that I could focus on the parts of SM that I like.  The novelty can't be discounted as well.  I just hope that by the end of day 1 of the second cycle, I will be able to have something REALLY good to say about it.  If I squat less than 405 for a 1RM on July 9th, I'll be ÜBER unhappy.*

*EDIT--This used to say "on July 2nd" but I had made a mistake looking at the calendar.  July 2nd is week four of SM, and Singles aren't until July 9th, which is week one of Cycle Two!  Oops!

Sunday, June 24, 2012

Bacon Tuna Sandwich

New Favorite(ish*) sandwich: Tuna, Mayo, Onion and Garlic salts, touch of mustard, topped with a thick layer of maple flavored bacon.

*There are lots of sandwiches that are "more favorite," but this one happens to my favorite using the ingredients that are in the house right now.  Some guac would go really well with this.  Mmmm....

Saturday, June 23, 2012

SM Day 8--Bench for Singles

From my Log on SS:

"Bench Singles. Programming called for 225, 235, and 247.5. My third attempt at the PL meet last month was 253.3. Haha! I did 225, 265, 270, 275.

I got a new PR (with a pause at the bottom) at 275 lbs. I looked at the video and I was horrified! No arch. No contraction of the shoulder blades. No leg drive. I was displeased with myself, so I went up 2.5 pounds and used proper form. Failed, though. Still, I am pretty stoked about the progress!

Other Lifts:
DB Bench w/95s 1x7
DB OHP w/45s 2x10, 1x8."

Updated PL Total: 1096.95 ... soooo close to 1100!  Only 100 more pounds to go before I hit my 2012 goals!

DLs for 20 Video

Sorry I didn't get this up sooner--I ran into some issues.  Here is the video:

Friday, June 22, 2012

SM--Day 7: Deadlifts for TWENTY (TWO)!!

The dreaded 20 rep Deadlifts!!

From the best thread on Starting Strength:

DL 20s became DL 22, and I could have done a couple more, I am sure. Why didn't I? Because deadlifts for 22 reps sucked bloated, infected monkey testes--that's why! 292.5 went up 13ish times before I became uncertain whether I had lost count or not. So, I went until I thought I was at twenty, and did 2 more for good measure. Turns out, I didn't lose count. No oxygen to the brain plays funny tricks on one's self.

Video forthcoming--I didn't have my camera, so I used my phone and my msd card reader is busted, PC doesn't have btooth, don't have a smart phone to email it, and the file is too big to text to myself.

DLs were followed by Hatch LB squats: 10x225, 8x245, 6x265, 4x285. These sucked. Rounded the workout off with 3x8 BW Pull-ups. BW=240, still.

Thursday, June 21, 2012

SM Day 6--Presses for 4

I owned the programming today!!

Programming dictated Presses for 4s @ 142.5, 135, and 127.5.

I got 142.5x7; 145x6; 147.5x6!!!


Other Lifts:
DB Bench 2x5 w/95s
Shrugs 2x5@285
Dips 3x12[/QUOTE]

Monday, June 18, 2012

SM Day 5--Squats for 12s

Squat 12x280,245,210
Chins 3x11
Rows 3x20 w85s
P. Cleans 5x3@140
Glute Brdg 3x5@145

Squats for 12 were not meant to be after Crazy Stupid DLs on Thursday--still not recovered. Programming dictated 12x280,250,210. 280 got 6, 250 got 10, and 210 got 12 ugly reps. So, for penance, I said some Hail Singles afterwards, per Father Pathway: 275, 315, 335. Could have done more, but some big sleeved up homies were eyeing me and the only squat rack in the joint.

Squat 280x6, 250x10, 210x12.  Singles: 275, 315, 335.
Chins 11, 8, 8
Rows 3x20 w85s
P. Cleans 5x3@145
Glute Brdg 3x5@145

Saturday, June 16, 2012

SM Day 4--Bench for 20s.

Good day.  Bench 20 rep sets burned a lot, especially in my shoulders and triceps.

Program dictated 20x175, 150, 125.
175 went up, but shoulders and tris burned like C-Razy! 150 went up slightly easier, but burned more. I decided going below 135 was an effrontery to my Joosey Manliness, so I tried for 135 instead of 125, and pumped out 25... boo-ya!

Bench 20x175, 150, 125
DB Press 3x10 w/40s

Friday, June 15, 2012

SM Day 3--Deadlifts for 4

Excerpt from the best thread on

"That felt like quite possibly the hardest [anaerobic] workout I've ever done. 3 sets of 4 reps DL: 397.5, 377.5, 357.5; FOLLOWED by hatch squats??? Yeah right. The Hatch formual I used dictated 245x10, 255x8, 275x6, 300x4. That was not going to happen (I hadn't factored in that I'd be bloody dying from DLs). I did 135x5, 185x3, 225x1, 245x5, 265x5 and was one foot in the grave so I did 3x8 BW Pull-ups and shuffled my way to the car, cursing f4, hatch, and Minnesota humidity the whole way.

Even now, I can hardly support myself in this chair."

So, some adjustments to the programming are in order so I don't kill myself with squats after CRAZY DLs on Fridays.

In an unrelated note, I am thinking of doing one of those "Pic a day" or "Pic a week" things... might be cool.

Thursday, June 14, 2012

Rip Interviews Ed Coan

Champion of the Novice Lifters interviews the Greatest Strength Athlete of all time and his Coach.

Super Max

I can't say enough good things about Starting Strength.  If you're new to lifting, new to lifting correctly, or are still a novice* lifter, you gotta check it out.  

I am super excited for this new program, though.  Super Max promises to be an amazing program.  If you're an intermediate lifter, you should check it out and seriously consider trying it for a cycle or two.

*"Novice lifter" is a deceiving term.  Being "novice" is not a commentary on your expertise or familiarity with lifting weights, proper form, or what the various exercises are for.  "Novice," "intermediate," and "advanced" all refer to one's recovery. There are LOTS of factors and variables when discussing recovery, such as nutrition, rest periods, age, testosterone levels, etc.  But, assuming your nutrition and rest are sufficient for optimal recovery for someone of your age and hormone levels, then a "novice" is someone whose weights are "light" (another relative term) enough that you can follow a novice program (like Starting Strength) with little-to-no DOMS (of course, if you're new to working out, you'll always have muscle soreness to begin with, so don't do two weeks of SS and then think you're not a novice because you're sore).  I moved on to SM, not because I thought my novice period (also known as Linear Progression, or LP: the concept that you can continue to add weight--usually 2.5 to 5 lbs--to all the core exercises each workout; again assuming your nutrition and rest are adequate) was exhausted, but because work, family, and other obligations dictated that I will not be able to eat and sleep enough to sustain LP.

SM Day 2--Presses for 12

Excerpt from the best thread on

"12 Set Presses were awesome. Programming dictated 120, 105, 90. When I got there, a person (who was using the rack) who knows I usually go straight for the rack said "I'll be done in a minute." I laughed and told him I was on a new program and was not squatting today. I got to telling him about it, and he choked when I told him about the 20 rep sets. We chatted about it a moment, and then I got to warming up for the 12s... but at this point, all the conversation about 20s got into my head. By the time I warmed up to 120... I had it in my mind that I was doing a 20. I got to 14 and started cursing f4's formula for making me do 20s at this weight. I gave up, not getting the 14th all the way up, and realized--I was on 12s!! HAHA!! Stupid mistake, but it was a great feeling knowing I hit 14.
I got 12 exactly on 105, but felt [so] good when about to do 90 that I went up 5 lbs and did 16@95. Good day."

Other lifts today:
BB Shrugs 285x5, 8
BW Dips 12, 12, 11

It was a short day, but I did skip Core and Bike.  Also, since I am now on a four day split rather than a three, some days will feel shorter anyway.

Tuesday, June 12, 2012

Looking Back

So, with my time in Starting Strength over, here are the final numbers for my progress during the last 12 months.

Excerpt from my LOG
As of last week, I decided to move on from SS. In 12 months my stats increased thus:
  • Squat 125>370
  • Bench 165>253.5 (I was doing 165 with bad form, hit 295, and decided to deload to doing PL form sometime in late April)
  • Row 75(Barbell)>20x85s (One-arm Dumbbell "Kroc" row)
  • P.Clean NA>3x5@170 (About January)>145 today. I stopped doing them for a while and just started again.
  • Press 85>185x1 (February?)>3x5@135 last week-ish. I got injured.
  • Deadlift 120>451.95
  • Body Weight (BW): 205>240
Hopefully I will see similar increases using Super Max.  My consistency, nutrition and recovery was not such that I had the gains I could have had with SS in the last year.  Hopefully, although gains should be slow now that my numbers are up, with better consistency, nutrition and recovery, I will be able to make similar gains to the last 12 months.

Monday, June 11, 2012

Day 1 of SM

My first day on Super Max, and it went really well. I suppose, since it was Squat Singles, that doesn't mean much--the real test will be 20 rep DLs next Friday.  But I DID hit a new Squat 1RM PR@370lbs.  I am super stoked!!  New "short term" goal: 405x1 on July 2nd.

MONDAY 6.11.12
Squat 1x315, 332.5, 350, 360, 370, 315, 315
Chins 3x10
Kroc Rows 20x85s, 2x15x85s
P.Cleans 2x3@135, 3x3@145
Glute Bridge 8x135, 8x145

Saturday, June 9, 2012

1st PL Meet

This is a post from my old blog.  It is a several weeks old, but I thought it was applicable, so I am including it here since I am dismantling my old blog:

I have decided to enter some powerlifting meets while I am in MN for the summer.  My first one ever was last weekend (Twin Ports Raw Open - Saturday, May 12, 2012 @ The College of St. Scholastica, Duluth, MN) and it was a blast!!

Squat: 1st attempt of 145kg went up easily. 2nd of 155kg also was a breeze, but I forgot to wait for the "Rack" command, so I got red-lighted. I was going to try for 165 for my 3rd, but since I got a little flustered by the failed 2nd, I decided to just try for 157.5kg for my 3rd, which I got. It was still a 2lb PR.
Bench: 1st attempt of 100kg was simple. Since trying PL Form on bench, I have been keeping my "pinky" finger inside the 81cm, but I found out at the meet that it is the index finger, so I got almost a full hand width extra on each side!! 105kg went up so easily on my 2nd that the head judge laughed at me... haha! 3rd attempt made me feel like I should have tried for more: 115kg.
DL: 1st 185kg; 2nd, 195kg; 3rd, 205kg (+22lb PR!). On the 3rd attempt, the head judge said "Wait--you haven't worn a belt all meet... how do you do that?"

Meet total: 1057.7 lbs

Everyone was so nice, helpful, and encouraging--and not just because I was clearly not a threat, haha! It was a great experience.

Event Site: USAPL-TPRO

The Vid is 3rd Attempts only.

Project Joosification

I am Justin.  Joose is my nickname--and more.  It is kind of like the Platonic Ideal of what Justin can be.  Herein lies the recorded process of becoming Joose--at least physically.
Joose is pronounced phonetically like Juice.  It is only a coincidence that it sounds like the common nickname for anabolic steroids.  At this point, I have not ever used - nor to I plan on ever using - steroids.  Never say never, though, right?

This is my blog to chronicle my journey through various aspects of fitness.  I have been doing Starting Strength somewhat consistently for one year this month.  My success is diminished by how much MORE success I should/could have had.  I am now switching to THIS program.  We'll see how it goes.

My goals for 2012: 
*1200 PL total--s/b/dl in pounds (400/300/500)

2013 goals:
*1500 PL total--(500/400/600)
*Get blood pressure and cholesterol under control
*Six pack

2014 goals:
*Cycle a century in under 6 hours

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