theblackkeys' "Starting Strength" log

[shemp]

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[ QUOTE ]
I don't understand "didn't go all the way down."

If you don't have any pull-ups, I suggest you focus on them. Give it a week. You won't lose your chin-ups-- they tend to be a bit easier because of some additional bicep/delt recruitment.

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I meant I didn't do dead hang pullups each rep. Ok, will try that.

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Ok. But in both dead hand and kipping pullups you still need to go to full extension at the bottom-- it isn't a complete lockout at the elbows/maintain tension to protect yourself/ elbows can be a bit soft, but you do go "all the way down."

[theblackkeys]

oh, then I cheated a bit.

[shemp]

[ QUOTE ]
oh, then I cheated a bit.

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Some people call kipping and variants cheating, where you swing and translate horizontal momentum into vertical momentum and/or lift the legs exposively upward thereby deweighting the load on your arms a bit.

What you did is "breaking the law."

[theblackkeys]

So I've got my bench/deadlift/other crap workout tomorrow. Assume I'm adding power cleans to the beginning of the workout, should I go heavy or drop the intensity a bit? I'm not sure if power cleaning every workout, 3 times a week, is going to be too much work for the lower back. I really wish I could squat.

[theblackkeys]

moved today's workout to tomorrow.

I get to pull 2 plates tomorrow!

Anyways, today I found a pull up bar:
3 chins, 2 chins, 2 pullups, 2 pullups. Then a bit later I tried to do some more sets and kinda hurt my tricep, bleh. Hopefully it feels better tomorrow. I may just skip the pullups tomorrow. My pullup grip was kinda narrow, seems to be easier that way.

[theblackkeys]

No power cleans today since I was running late.

<u>Bench Press:</u>
3x115
2x155
3x5x170

<u>Deadlifts:</u>
5x135
3x180
2x205
5x225
If I stay at the same pace it's only 3 months out till I make 3 plates. Perhaps I should try some 10 lb jumps once in awhile, I think right now I'm capable of it.

<u>Chinups:</u>
3, 2

<u>Dips</u>
2x8 @ bodyweight.

About 3 hrs after my workout I found a pull up bar and did pullups:
2, 2, 2
Then another hour after did
2, 2

[theblackkeys]

Woke up 15 minutes before workout, genius.

<u>Press:</u>
warmup @ 65 lbs
5x85
2x95
3x5x110
I'll add five pounds again next time. The time after that I'll probably stall again. I'll reset after I can't make the same weight 3 workouts in a row.

<u>Power Cleans:</u>
Warmup @ 95 lbs
3x115
2x125
5x3x135
Felt good, I occasionally lose a bit of explosiveness at the third rep.

<u>Chinups:</u>
2.75, 2, 2

<u>Dips:</u>
2x8
[censored] it, I'll do these every workout as well.

[theblackkeys]

<u>Bench Press:</u>
6x95
4x115
3x135
2x165
3x5x175
Bar speed is getting a bit slower on the last reps, but it never stops.

<u>Deadlifts:</u>
5x135
4x180
2x205
5x235
Felt like I was lifting mostly with my back. Form sucks when it's really heavy. My back stays arched the whole time, but I end up not getting enough leg drive.

<u>Chinups:</u>
3, 2
Will do some more later tonight.

<u>Dips</u>
2x8 @ bodyweight.

[theblackkeys]

<u>Chins and Pullups:</u>
CU 2
PU 1, 1,
CU 3, 3, 2, 1, 2, 1.75, 2

These were done over a 2.5 hr span, with about 1-2 minutes between sets. Only had 2 workouts last week so that's probably why I wasn't as strong.

[theblackkeys]

<u>Press:</u>
5x65
3x95
3x5x115
Last rep was almost a fail.

<u>Power Cleans:</u>
Warmup @ 95 lbs
2x115
2x3x140
3x3x135
I think I need to stay at this weight for a bit. Form isn't perfect anyway, and I'm losing speed because the weight is too high.

<u>Chinups:</u>
3, 2, 2

<u>Dips:</u>
2x8

Some [censored] "trainer" at the 24 hr interrupted my buddy while he was overhead pressing, and some other guy who was squatting, because she urgently needed a 20 lb barbell. What a [censored], you'd think from working there you'd know not to interrupt people in the middle of a set.