Jahidi's Workout Journal

[MrS]

I like you, you squat over your body weight for a begginner, well done.

 

[MrS]

Great job Jahidi!

Keep this in mind as just a little tip when lifting, don't know if you know it.

Say you are doing deadlifts at 200 lbs for 1x5 but since its too heavy you only get done 1x3 and fail at it...

200 lbs - 1x3 = 600 lbs

But say if you do 190 you can get 6 reps, one over the rep amount you set for yourself.

190 lbs - 1x6 = 1140 lbs

As I'm sure you can conclude - doing 190 is much more advantageous in every way, your lifting wayy more. Just a quick tip for you.

I'm afraid I find this logic to be pigswill.

So if he lifts 150 lbs for 20 reps.
That makes the volume 3000 lbs!
So that's far better than more near his max strength?
For fat loss, maybe. Not for strength gains!

 

[jahidi]

Hey Jahidi, do you mind posting your arm span and arm & leg circumference? I am in a similar position to you, also doing rippetoe's program for a few weeks. And the amount i lift is pretty similar too with the difference being that im noticeably worse in bench, roughly equal at squats, and better at deadlifts. Maybe the difference can be explained by the differences in how we are built?

OK I just measured now. Height 5'8" weight low 130s...
Biceps 12"
Thighs 19.5"
Arm Span 5'11" (I have pretty long arms, not sure if that's good or bad for working out)

Well I worked out for a few months before I started this journal but I was inconsistent in how I ate, how often I went to the gym, and what exercises I did. I was just a regular gym beginner, a skinny guy doing lots of isolation stuff trying to get big arms and chest and totally ignoring my legs. I barely gained any weight. Anyway the reason I mentioned this is that I did gain a bit of strength, probably gained 15 lbs on my bench in that time. So that could explain why my bench is not lower compared to squats and deadlifts which I've hardly ever done before.

 

[jahidi]

I'm afraid I find this logic to be pigswill.

So if he lifts 150 lbs for 20 reps.
That makes the volume 3000 lbs!
So that's far better than more near his max strength?
For fat loss, maybe. Not for strength gains!

Yeah I was thinking the same thing at first but I can see what he means within reason. Yesterday I did 3x5 bench press and failed after 4 reps and then 3 reps when doing 135. But then I lowered it to 130 and did 5 reps and probably could have gone to 7 or 8. So yeah I would never do something drastic like 90 lbs x 30 reps but I think it might have been more of a benefit for me to do 130 for all 3 sets since my reps would have doubled instead of failing after just a few. But then again what do I know.

 

[jahidi]

Thinks to myself "seems like I got a little competition seeing the were very close to the same height....

On another note I'd like to add pay close attention to what the responses to your journal are. The guys will help you in every way they can but it really comes down to

1) DIET
2) CONSISTENCY
3) PATIENCE

I know when I first started I was very excited. After awhile I became bored and wanted to change the routine, DON'T DO THIS!!!!! The gains will come you just have to be patient. How long will it take? Who knows everyones different. good luck brotha!!!

lol I don't think you have to worry about me being competition for a while, your numbers are pretty huge for your size. I'm not worried about changing the routine because the way I'm eating I'm confident I'll see a difference when I weigh myself at the end of the month. You weren't even that much bigger than me when you started and seeing how well you've done makes me believe in the program as well so get back in the gym and keep motivating me! :rockon:

 

[I-tallionStallion]

The idea behind what i said i got from here. If you want read it, its a great read and can help your training a lot.

http://www.ironaddicts.com/forums/showthread.php?t=1744

Just like you said jahidi, within reason

 

[jahidi]

MONDAY

Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
5 x 160
5 x 160
5 x 160

Felt good again. Despite going hard and barely being able do to the 5th rep each time I haven't been as sore from squats lately. My first time doing squats I was sore for 4 days, was that just because it was my first time, or is it bad that I'm not getting as sore anymore?

Standing Military Press 3 x 5
5 x 100
4 x 100
5 x 95

I failed in the second set and had to lower the weight, oh well it's still an improvement from last time.

Pendlay Rows 3 x 5
7 x 100
7 x 100
7 x 100

Got easier compared to last time when I could only do 5 x 100 for the 3 sets. Definitely should have upped the weight but I'll do that next time for sure.

Chin-ups 2 x 8

 

[jahidi]

WEDNESDAY

Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 155
5 x 160
5 x 160
5 x 160

Good again... will try for 165 on Friday. My form feels better each time.

Bench Press 3 x 5
8 x 45 (bar)
5 x 95
5 x 135
5 x 135
5 x 135

Added in a warmup (is it necessary? I like it but I'm not sure if it's helping?) I've been stuck at 135 for a while, still an improvement over last time though, when I failed in the 2nd set and had to lower it to 130. Is it normal to be stuck at a weight for this long (almost 2 weeks) when I just started? I think I'll be able to do 140 next time though.

Deadlift 1 x 5 PR
1 x 135
1 x 165
5 x 215

F*** yeah I felt like a beast!

Weighted Dips 2 x 8
8 x 15
8 x 15

Will go for 20-25 lbs next time, still pretty tough though.

 

[jahidi]

A while back I saw this guy at the gym and now that I'm bulking it makes me wonder. This guy was lifting pretty big weights, was definitely strong and experienced in the gym. He was really skinny though, he had veins popping out everywhere but looked like he only weighed 120 or 130 pounds at about 5'10".

What is he doing that is preventing him from growing? I just don't want to end up like him; I want to get bigger as well as getting stronger.

 

[I-tallionStallion]

He isn't eating a lot. If you don't eat big, you don't grow. You can still get strong though if you just eat a little above maintence with the right macros it seems.

Imo though there are limitations to certain sizes and how strong you can get in those states. Like you probably will never seen a 120 lb dude deadlifting 700 lbs. I've never seen anything like that on the web.

It can also be the opposite in bodybuilding training. Guys can be pretty big looking, but aren't as strong as a smaller powerlifter.

If you want to grow, you need to eat like ronnie coleman and workout hard. By doing what you are doing you will be strong and big.

 

[Kerpal]

Like you probably will never seen a 120 lb dude deadlifting 700 lbs.

Lamar Gant deadlifted 661 lbs at a bodyweight of 132 lbs

He was a human forklift though.

jahidi, how come you're not doing the power cleans?

 

[I-tallionStallion]

Lamar Gant deadlifted 661 lbs at a bodyweight of 132 lb

I said 120 lb dude doing 700, didn't fit the requirements

 

[jahidi]

jahidi, how come you're not doing the power cleans?

It says in Rippetoe's program that you pick one out of barbell rows, pendlay rows, or power cleans. I chose pendlay rows.

And yeah I'm eating a lot (following EFFORT's starting diet, getting in about 3000-3200 cals per day when I put it in on Fitday) so becoming like that skinny strong guy shouldn't be a worry then.

 

[Kerpal]

You must be going by one of the "write ups" for his program. The real Rippetoe program uses power cleans, but rows are a lot easier so some people do that instead. But the power clean is a much better exercise and it will help your deadlift go up too.

 

[jahidi]

FRIDAY

Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 155
5 x 165
5 x 165
5 x 165

Nice, I'm feeling stronger now. Should be able to do 170 on Monday.

Standing Military Press 3 x 5
5 x 100
5 x 100
4.5 x 100

Barely failed on my last rep, just couldn't push it those few more inches... still a slight improvement from last time though where I failed in the 2nd set and had to drop down to 95 for the 3rd.

Pendlay Rows 3 x 5 PR
5 x 105
5 x 105
5 x 105

A little easy still, will do 110 next time.

Chin-ups 2 x 8

 

[jahidi]

The weigh-in

I know I said I was 133 at the start of my journal but my method for determining my weight was to take the average of my varying weight throughout the day. In the morning I was 129, at night I was 136 or so.

So knowing now that weighing yourself in the morning before breakfast is the most accurate, I was really only 129 lbs at the start of May.

This morning I weighed 133. So that's about 4 pound gain in May... nice.

 

[jahidi]

MONDAY

Squat 3 x 5 PR
8 x 45 (bar)
5 x 95
3 x 135
1 x 155
5 x 170
5 x 170
5 x 170

Bench Press 3 x 5
8 x 45 (bar)
5 x 95
5 x 135
5 x 135
5 x 135

Bench is improving... albeit very slowly. Hopefully I'll finally be able to do 140 next time.

Deadlift 1 x 5 PR
1 x 135
1 x 165
5 x 220

Weighted Dips 2 x 8 PR
8 x 30
8 x 30

Solid day.

 

[jahidi]

WEDNESDAY

Squat 3 x 5 PR
8 x 45 (bar)
5 x 95
3 x 135
1 x 155
5 x 175
5 x 175
5 x 175

Standing Military Press 3 x 5
5 x 100
5 x 100
5 x 100

I wasn't able to up the weight but this is my first time doing 100 without failure.

Pendlay Rows 3 x 5 PR
5 x 110
5 x 110
5 x 110

Chin-ups 2 x 8

 

[I-tallionStallion]

Your doing great man. Keep up up the hardwork. You've got some good numbers for starting out and at your weight. Just keep doing what your doing. You'll gain for sure

 

[jahidi]

SATURDAY

Normally I would have worked out yesterday but I didn't have my car and wasn't about to walk 1 hour to the gym and another hour back home in the scorching weather. At least I didn't drink last night so no harm in hitting the gym today instead.

Squat 3 x 5 PR
8 x 45 (bar)
5 x 95
3 x 135
1 x 155
5 x 180
5 x 180
5 x 180

My squat numbers are still going up, it's getting really difficult though. I don't think I'll be able to do 185 next time but we'll see how I feel.

Bench Press 3 x 5
8 x 45 (bar)
5 x 95
5 x 140
5 x 140
4.5 x 140

Failed on my last rep, at least I was able to up the weight though after being stuck at 135 for a couple weeks.

Deadlift 1 x 5 PR
1 x 135
1 x 175
5 x 225

Weighted Dips 2 x 8 PR
8 x 35
8 x 35

Great day!

P.S. a couple days ago one of my friends noticed I'm looking a little bigger and asked me if I'd been in the gym. I've gained about 6-8 lbs since I started and can see a slight difference but I was surprised to see my buddy already noticing the difference.

BTW for the next few weeks I will only be updating this on Saturdays. I'm starting my new job on Monday which is digging ditches Monday-Friday so until I get used to the physical stress I'm just going to work out on Saturday with Sunday being the cheat day. Hopefully once I adjust I'll be able to work out more often again.