Background: 6'1", 250lb, 40-year-old fat, lazy, prius-driving code monkey. Other than a tour in West Germany with the Army in a combat platoon, I've sat on my butt my entire life. Our company moved to new facilities 1.5 years ago that came with free access to a private gym, so I started playing around with weights. I'd never set foot in a gym or touched a freeweight prior to that time.
Quickly found a 5x5 program, stuck with it for a year, and then heard about Wendler's 5-3-1, and have been doing that for the past 6 months.
Spent most of my time reading as much as I could since the support and environment at my gym was zero. Lifted alone. Total injuries to date: one badly-pulled groin (healed), one screwed-up rotator cuff and deltoid strain (still healing).
Started talking to a couple of powerlifters online, decided I wanted to pursue things further, but I knew that gym and that environment wasn't going to help me. While looking at the USAPL site, I saw that Wild Iron was just down the street from me. Emailed Marcus, got invited to come check them out, and now I'm a dues-paying member of the team. It's weird being the weakest, scrawniest guy in a room. But we all have to start somewhere!
Currently halfway through a 6-week, 2x/week TRX class. Will stick with it to the end, then drop it and try to pick up the slack with some extra GPP work.
Have nasal surgery coming up this Thursday. I probably can't lift Thursday night, or heavy at all for about a week, but I'm going to keep showing up to do some very light and/or bodyweight work. Anything that doesn't have me hemorrhaging blood all over the place. Hell, if I do end up painting the place in blood, it won't be the first time I've done it. :)
Maxes (as of 10/26/09):
Squat 365x2
Deadlift: 435
Bench: 225
Military Press: 135 (no push), 175 (push).
Goals: get stronger, get smarter, pack on more lean body mass, eventually outlift Cliff. :)
10/31/09 - DE lower
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Weight: 248.5
Warmup: side lunges, bw squats, internal and external rotator band work, YTWLs, dragged the tire around the parking lot a few times.
Squat warmup: 10@bar to low box
10@bar to slightly less low box
Squat: 2@125, 12x2@185 to box as set at warmup
Accessory: 8x1@135 speed pulls w/orange bands
4x12 GHR
4x12 RH@180
4x12 spud abs @70
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Mark's log
Started by mcl, --
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#2
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11/1/09: DE upper day
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warmup: YTWL, hip flexor stretches, internal and external rotator work w/bands, dislocates with PVC, shoulder traction w/band
Bench warmup: 20@bar
Bench against micromini band: 3@55, 8x3@105
T-bar rows: 12@135, 8@270, 4@315
E-Z bar skullcrushers: 3x12@45
Fat bar floor press: 3x12@bar
Pullups: 3x3
band pushdowns (unknown. Green?): 3x8
Weight: 251.5. I had a lot of Singaporean pasta leftovers I had to finish last night. :)
Pre-workout/Breakfast: 1 scoop Met Drive, 1 banana, 1 serving Superfood, 3 drops L-dex, 2.5 servings natty PB, blended
Post-workout: 12 BCAAs, sweet potato, banana
Lunch (thanks to Bill for the inspiration) baked stuffed bell pepper, with cheese, ground bison, mushrooms, onion, heirloom tomato, salsa.
Feelings during workout:
* Fat bar is very different from a normal bar
* Pressing against bands: I need to be more controlled at speed, get used to the band tension.
* I suspect the bars I'm used to weren't regulation...with my pinky on the rings here, I feel much wider than I used to. Going to try taking my grip in more so I'm not flaring my elbows quite so much.
* My grip with the higher t-bar row weights sucked, unsurprisingly. Really need to work on my grip.
* outer right delt pulsing with pain again at random. Time to refill the anti-inflammatory prescription.
Post-workout impressions: Real delts sore. That's a new one. Feeling it in traps and lower lats too. Tris not sore yet, but that's typical. They usually don't hurt until the next day.
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warmup: YTWL, hip flexor stretches, internal and external rotator work w/bands, dislocates with PVC, shoulder traction w/band
Bench warmup: 20@bar
Bench against micromini band: 3@55, 8x3@105
T-bar rows: 12@135, 8@270, 4@315
E-Z bar skullcrushers: 3x12@45
Fat bar floor press: 3x12@bar
Pullups: 3x3
band pushdowns (unknown. Green?): 3x8
Weight: 251.5. I had a lot of Singaporean pasta leftovers I had to finish last night. :)
Pre-workout/Breakfast: 1 scoop Met Drive, 1 banana, 1 serving Superfood, 3 drops L-dex, 2.5 servings natty PB, blended
Post-workout: 12 BCAAs, sweet potato, banana
Lunch (thanks to Bill for the inspiration) baked stuffed bell pepper, with cheese, ground bison, mushrooms, onion, heirloom tomato, salsa.
Feelings during workout:
* Fat bar is very different from a normal bar
* Pressing against bands: I need to be more controlled at speed, get used to the band tension.
* I suspect the bars I'm used to weren't regulation...with my pinky on the rings here, I feel much wider than I used to. Going to try taking my grip in more so I'm not flaring my elbows quite so much.
* My grip with the higher t-bar row weights sucked, unsurprisingly. Really need to work on my grip.
* outer right delt pulsing with pain again at random. Time to refill the anti-inflammatory prescription.
Post-workout impressions: Real delts sore. That's a new one. Feeling it in traps and lower lats too. Tris not sore yet, but that's typical. They usually don't hurt until the next day.
#3
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mcl - 2009-11-01 1:09 PM
Bench against micromini band: 3@55, 8x3@105
* I suspect the bars I'm used to weren't regulation...with my pinky on the rings here, I feel much wider than I used to. Going to try taking my grip in more so I'm not flaring my elbows quite so much.
Bench against micromini band: 3@55, 8x3@105
* I suspect the bars I'm used to weren't regulation...with my pinky on the rings here, I feel much wider than I used to. Going to try taking my grip in more so I'm not flaring my elbows quite so much.
Welcome to the internet. :)
A couple things:
Your speed bench was against the monster mini. The micro mini is the tiny orange one.
Also, you don't really need to move your grip in to be able to tuck. Ideally, the wider the better!
#4
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koyongi - 2009-11-01 2:12 PM
Welcome to the internet. :)
A couple things:
Your speed bench was against the monster mini. The micro mini is the tiny orange one.
Also, you don't really need to move your grip in to be able to tuck. Ideally, the wider the better!
Quote
mcl - 2009-11-01 1:09 PM
Bench against micromini band: 3@55, 8x3@105
* I suspect the bars I'm used to weren't regulation...with my pinky on the rings here, I feel much wider than I used to. Going to try taking my grip in more so I'm not flaring my elbows quite so much.
Bench against micromini band: 3@55, 8x3@105
* I suspect the bars I'm used to weren't regulation...with my pinky on the rings here, I feel much wider than I used to. Going to try taking my grip in more so I'm not flaring my elbows quite so much.
Welcome to the internet. :)
A couple things:
Your speed bench was against the monster mini. The micro mini is the tiny orange one.
Also, you don't really need to move your grip in to be able to tuck. Ideally, the wider the better!
Good to know! i thought it was the supermini, then saw that Marcus called it the "MM", and just assumed it was the micro. Now I know better.
I find if my grip's too wide, it really torques my shoulder. My rotator cuff's already unhappy to the tune of a recent cortisone shot.
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mcl - 2009-11-01 2:28 PM
Good to know! i thought it was the supermini, then saw that Marcus called it the "MM", and just assumed it was the micro. Now I know better.
I find if my grip's too wide, it really torques my shoulder. My rotator cuff's already unhappy to the tune of a recent cortisone shot.
Good to know! i thought it was the supermini, then saw that Marcus called it the "MM", and just assumed it was the micro. Now I know better.
I find if my grip's too wide, it really torques my shoulder. My rotator cuff's already unhappy to the tune of a recent cortisone shot.
Hmmm. It might also be because you bring the bar to your chest pretty high.
All will be addressed in due time! :)
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SFGiantsPBA - 2009-11-01 4:50 PM
Don't tug on it so hard it will only stretch out so much ! :laugh:
A looser grip is what you may need! ;)
Lol all kidding aside WELCOME to Team Wild Iron!
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mcl - 2009-10-31 9:45 PM
one badly-pulled groin (healed).
one badly-pulled groin (healed).
Don't tug on it so hard it will only stretch out so much ! :laugh:
A looser grip is what you may need! ;)
Lol all kidding aside WELCOME to Team Wild Iron!
By "badly pulled" I just meant I wasn't doing it very well. Constant practice has improved matters greatly since then! I'll never be more impressive than Cliff's dog, though.
#9
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Two things...
1. Your thinking too much...despite what some people will have you believe, this shit ain't rocket science. Lift big, eat big, sleep big. Train like an animal...
2. I'm going to smash that fucking prius to pieces with my Silverado. I hate anything eco-friendly...
1. Your thinking too much...despite what some people will have you believe, this shit ain't rocket science. Lift big, eat big, sleep big. Train like an animal...
2. I'm going to smash that fucking prius to pieces with my Silverado. I hate anything eco-friendly...
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higgs - 2009-11-02 9:40 AM
Two things...
1. Your thinking too much...despite what some people will have you believe, this shit ain't rocket science. Lift big, eat big, sleep big. Train like an animal...
2. I'm going to smash that fucking prius to pieces with my Silverado. I hate anything eco-friendly...
Two things...
1. Your thinking too much...despite what some people will have you believe, this shit ain't rocket science. Lift big, eat big, sleep big. Train like an animal...
2. I'm going to smash that fucking prius to pieces with my Silverado. I hate anything eco-friendly...
I'm a nerd. I think too much by definition.
You're just jealous because I pay $25 to fill the thing up once every 2-3 weeks, and get around 450 miles to the tank. :)
Now, if I were a latte-swilling, holier-than-thou, tree-hugging hippie leftist, I'd have to let you do it just on general principle. The NRA-card-carrying, motorcycle riding, red meat eating rightie in me might have a problem with it, though.
Oh, new goal (other than annoying Higgs with my car's very existence): Post a 1,000 raw total at my first meet, preferably before my 41st birthday in April.
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Zach Trowbridge - 2009-11-02 8:08 PM
Any special reason you opted to not stay with the 5/3/1 split?
Any special reason you opted to not stay with the 5/3/1 split?
You mean, besides the fact that the team doesn't train with it? :)
Honestly, after 6 months of 5/3/1, even with switching up the accessories on a regular basis, I was getting a bit burned out on it. And since I've done everything alone up to this point, I'm going to follow the lead of a roomful of guys and gals much bigger, stronger, and more experienced than I am. And until they decide a conjugate method isn't the way to go, that's what I'll be doing!
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mcl - 2009-11-02 8:14 PM
You mean, besides the fact that the team doesn't train with it? :)
Honestly, after 6 months of 5/3/1, even with switching up the accessories on a regular basis, I was getting a bit burned out on it. And since I've done everything alone up to this point, I'm going to follow the lead of a roomful of guys and gals much bigger, stronger, and more experienced than I am. And until they decide a conjugate method isn't the way to go, that's what I'll be doing!
Quote
Zach Trowbridge - 2009-11-02 8:08 PM
Any special reason you opted to not stay with the 5/3/1 split?
Any special reason you opted to not stay with the 5/3/1 split?
You mean, besides the fact that the team doesn't train with it? :)
Honestly, after 6 months of 5/3/1, even with switching up the accessories on a regular basis, I was getting a bit burned out on it. And since I've done everything alone up to this point, I'm going to follow the lead of a roomful of guys and gals much bigger, stronger, and more experienced than I am. And until they decide a conjugate method isn't the way to go, that's what I'll be doing!
Fair enough. Been there before, that's for sure.
#14
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11/3/09: ME Lower
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Warmup: dislocations, YTWL, red band internal and external rotator cuff work
Dead warmup: 3@225, 3@315
Deadlifts (sumo) 1@405, 2xFAIL@455.
Couple of folks pointed out my starting position needed work, so at another suggestion I dropped down to 365 for triples to work on form:
sumo 3x3@365. Definitely felt this in my groinal region. Didn't notice until I was out pulling the sled, though.
1 conventional @365.
GHR: 4x12. Thinking of adding a light band next week
Reverse Hyper: 12@230, 6@230. Lower back was bitching at me, cut these short.
Spud abs: 4x12@90
Sled pull: 1 lap w/2 plates, 1 lap w/3 plates. Will try 4 and possibly 5 next week.
Definitely feeling the work tonight in my quads, glutes, hams, and lumbar region.
I should probably point out that this is the first time I've done anything above 300 without straps. I'm loving the chalk. Though now I have little girly palms, which are now dainty and blistered. Time to get the mid-palm callouses back!
Weight: 248.
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Warmup: dislocations, YTWL, red band internal and external rotator cuff work
Dead warmup: 3@225, 3@315
Deadlifts (sumo) 1@405, 2xFAIL@455.
Couple of folks pointed out my starting position needed work, so at another suggestion I dropped down to 365 for triples to work on form:
sumo 3x3@365. Definitely felt this in my groinal region. Didn't notice until I was out pulling the sled, though.
1 conventional @365.
GHR: 4x12. Thinking of adding a light band next week
Reverse Hyper: 12@230, 6@230. Lower back was bitching at me, cut these short.
Spud abs: 4x12@90
Sled pull: 1 lap w/2 plates, 1 lap w/3 plates. Will try 4 and possibly 5 next week.
Definitely feeling the work tonight in my quads, glutes, hams, and lumbar region.
I should probably point out that this is the first time I've done anything above 300 without straps. I'm loving the chalk. Though now I have little girly palms, which are now dainty and blistered. Time to get the mid-palm callouses back!
Weight: 248.
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mcl - 2009-11-04 1:53 AM
11/3/09: ME Lower
-----------------
Warmup: dislocations, YTWL, red band internal and external rotator cuff work
Dead warmup: 3@225, 3@315
Deadlifts (sumo) 1@405, 2xFAIL@455.
Couple of folks pointed out my starting position needed work, so at another suggestion I dropped down to 365 for triples to work on form:
sumo 3x3@365. Definitely felt this in my groinal region. Didn't notice until I was out pulling the sled, though.
1 conventional @365.
GHR: 4x12. Thinking of adding a light band next week
Reverse Hyper: 12@230, 6@230. Lower back was bitching at me, cut these short.
Spud abs: 4x12@90
Sled pull: 1 lap w/2 plates, 1 lap w/3 plates. Will try 4 and possibly 5 next week.
Definitely feeling the work tonight in my quads, glutes, hams, and lumbar region.
I should probably point out that this is the first time I've done anything above 300 without straps. I'm loving the chalk. Though now I have little girly palms, which are now dainty and blistered. Time to get the mid-palm callouses back!
Weight: 248.
11/3/09: ME Lower
-----------------
Warmup: dislocations, YTWL, red band internal and external rotator cuff work
Dead warmup: 3@225, 3@315
Deadlifts (sumo) 1@405, 2xFAIL@455.
Couple of folks pointed out my starting position needed work, so at another suggestion I dropped down to 365 for triples to work on form:
sumo 3x3@365. Definitely felt this in my groinal region. Didn't notice until I was out pulling the sled, though.
1 conventional @365.
GHR: 4x12. Thinking of adding a light band next week
Reverse Hyper: 12@230, 6@230. Lower back was bitching at me, cut these short.
Spud abs: 4x12@90
Sled pull: 1 lap w/2 plates, 1 lap w/3 plates. Will try 4 and possibly 5 next week.
Definitely feeling the work tonight in my quads, glutes, hams, and lumbar region.
I should probably point out that this is the first time I've done anything above 300 without straps. I'm loving the chalk. Though now I have little girly palms, which are now dainty and blistered. Time to get the mid-palm callouses back!
Weight: 248.
#19
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Just got the details for tomorrow's surgery. It seems I'll be all hopped up on Vicodin and my sinuses will be full of packing. I may not even be doing bodyweight movements tomorrow night. But I'm still going to show up, help people load/unload, and talk like I've got the world's worst head cold.
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