Sr's journey to raw power

[SrDedosRapidos]

Hey all. I don't post here much. Mostly lurk.

I have recently gotten back into lifting and decided to start a log here.

I am doing starting strength.

I am a big guy. 6'1" 290lbs 26% BF. I actually started about 4 weeks ago at 300lbs and 30%BF (26% as of 5/8). What's weird is that I am eating a caloric surplus. I eat about 3000 calories a day which is slightly above maintenance. I always get between 230 and 250+ grams of protein (sometimes as much as 300). I keep my carbs below 150 but usually around 100. I take creatine, a BCAA stack, a Multi and fish oil.

All weights are representative of sets of 3x5

My starting stats on 4/24/10;
Weight: 300lbs
BF%: 30.46
Squat: 135
Bench: 135
Deadlift: 225
OHP: 105

Current stats:
Weight: ~290 (as of 5/8)
BF%: 26% (as of 5/8)
Squat: 225
Bench: 165
Deadlift: 185 (knocked weight back a lot because form was utter ****)
OHP: 130

I take measurements every other Saturday first thing upon waking.

My main goal is to build a solid foundation of strength before cutting down. After that I am going to continue training for power lifting. I like the sport and I'm not trying to build a body women will worship, I'm trying to build a body I can carry with pride. Think Konstantin Konstantinovos. I'm pretty sure women don't necessarily seek out guys with mass muscle, but I'm sure it's much more appealing than flab. I will always be eating clean.

Strength goals before cut;
Squat: 315
Bench: 250
Deadlift: 405
OHP: 175

Upon reaching those numbers I am going to cut to 12-14% BF and try and maintain as much strength as possible. Not sure how much fat i will lose in my beginner mode. I will then continue clean bulking and cutting as necessary.

Constructive criticism is welcome. I currently have no problems talking to beautiful women and am in an LTR, so cutting is not my priority but I will not eat enough to induce fat gain.

 

[EFFORT]

If your goal is powerlifting search your area for a powerlifting or strongman type of gym and join it. Training in that environment with people stronger than you and more experienced than you will have you reaching your goals a lot quicker.

I'd also recommend you follow a power-lifting type of routine read through this thread here http://intensemuscle.com/showthread.php?t=8033

 

[Ecto@Quinquaginta]

Sr's journey to raw power

Thanks for providing dates, height, weight, BF% before/current and lifting progress without us having to beat it out of you.



Those threads always make me want to take a nap.

 

[SrDedosRapidos]

Sr's journey to raw power

Thanks for providing dates, height, weight, BF% before/current and lifting progress without us having to beat it out of you.



Those threads always make me want to take a nap.

Doesn't not doing that kind of defeat the purpose?

your goal is powerlifting search your area for a powerlifting or strongman type of gym and join it. Training in that environment with people stronger than you and more experienced than you will have you reaching your goals a lot quicker.

I'd also recommend you follow a power-lifting type of routine read through this thread here http://intensemuscle.com/showthread.php?t=8033

I will probably move on to that after I stop seeing gains from starting strength. I want to get to a level where I can do Smolov and Metal Militia bench routines.

 

[EFFORT]

I personally recommend any power-lifting specific split any day over starting strength, since your goal is to do powerlifting

 

[Ecto@Quinquaginta]

Doesn't not doing that kind of defeat the purpose?

Yes, and that is why it is exausting.

I like reading a post like yours where you provide your basic physical info, measured progress in musclegain/BF loss, lifting routine and diet info so I can compare it to my own measured progress and see how I am doing by comparision to others.

I am not really qualified to give diet or routine advise to others, but I can use that info to see if I am slacking.

But yes, it should be obvious that if someone is asking for advise their age, ht, weight, BF% (or even a guess), diet, routine and duration of application shouldn't be unknown or a secret, only to be devulged after much cross examination,,,,,, if ever.
However that seems to be the norm. :crackup:

 

[SrDedosRapidos]

Good workout today. I was going to switch from pendlays to hang cleans today but I ran out of time. I also started using Superpump 250. There was definitely a noticeable increase in tightness after the workout and It gave me a huge rush of energy but I dont think I will buy any more simply because I'm just trying to get rid of my old stockpile of supplements.

Squats: 3x5x225
OHP: 1x5x130, 2x5x125

The reason I couldn't increase OHP's is probably because I drank last night. I drank a lot. I'm just glad I didn't have to drop any weight. Interestingly enough, no matter how much I drink, squats never seem to be affected.

Squats were actually at 205 last time I did them. Accidentally put 225 in my initial post. I know you're supposed to only add 5-10lbs a session but I feel like the sooner I hit a plateau the sooner I can smash through it. I want to be able to do sheiko as soon as possible.

Diet has been good today. 250g protein and 3090 calories. Around 160g carbs, which is above my norm, but I have started eating a cup of oats 2 hours before I go to the gym. This seems to really help me better after I'm done working out. I also need the fiber.

Next Saturday there will be more measurements. Progress pictures will come when I'm comfortable posting my gross ass on the internets.

 

[Kerpal]

Are you doing SS? Don't get greedy with the weight. It takes a lot longer to get unstuck than it does to simply not get stuck in the first place.

Also, I wouldn't be in any hurry to finish simple novice linear progression. It's when you make your fastest gains. Drag it out as long as you can.

 

[SrDedosRapidos]

Are you doing SS? Don't get greedy with the weight. It takes a lot longer to get unstuck than it does to simply not get stuck in the first place.

Also, I wouldn't be in any hurry to finish simple novice linear progression. It's when you make your fastest gains. Drag it out as long as you can.

Yep. SS.

From now on I will be adding only 5 lbs a lift. Im slowing down on bench and OHP so I think the limits aren't far off.

Do you have any tips on how to break through barriers as a novice? I want to stay on SS until linear progression is impossible.

 

[SrDedosRapidos]

I personally recommend any power-lifting specific split any day over starting strength, since your goal is to do powerlifting

Why? SS already incorporates the big 3 and I am making linear progress. It seems silly to dump something that works. I am not saying that routine wont work, I just dont think that, as a novice, routine b is going to get me any better or worse results than routine a.

then again, what do i know?

 

[Kerpal]

Do you have any tips on how to break through barriers as a novice? I want to stay on SS until linear progression is impossible.

Eat a lot.

 

[EFFORT]

Why? SS already incorporates the big 3 and I am making linear progress. It seems silly to dump something that works. I am not saying that routine wont work, I just dont think that, as a novice, routine b is going to get me any better or worse results than routine a.

then again, what do i know?

For your goal of powerlifting a conjugate type of training routine (westside being one) is superior to SS. Go to any legitmate powerlifting gym and tell them your goal is get into powerlifting and they'll have you on a routine that incorprates working up to max singles, doubles, triples on the big three and variations of the big three, accessory work to bring up weak points, speed work and a fair amount of GPP to raise your work capacity.

http://www.youtube.com/watch?v=GuBO-d5th_8&feature=related
http://www.youtube.com/watch?v=N1EhW3QVgP0&feature=related
http://www.youtube.com/watch?v=Ma-9KdEVtpg&feature=related

 

[SrDedosRapidos]

Eat a lot.

I should have seen that coming

For your goal of powerlifting a conjugate type of training routine (westside being one) is superior to SS. Go to any legitmate powerlifting gym and tell them your goal is get into powerlifting and they'll have you on a routine that incorprates working up to max singles, doubles, triples on the big three and variations of the big three, accessory work to bring up weak points, speed work and a fair amount of GPP to raise your work capacity.

I actually know a guy I used to work with who did powerlifting. I remember him asking me to come out and lift with them but I never took him up on it. I'll have to find his email.

Are you into powerlifting?

 

[EFFORT]

I should have seen that coming




I actually know a guy I used to work with who did powerlifting. I remember him asking me to come out and lift with them but I never took him up on it. I'll have to find his email.

Are you into powerlifting?

When i was interested in getting strong i trained in a powerlifting gym. The intensity in those places is something that can't be created on your own. Take your friend up on the offer and you'll be amazed at where your strength is in 6months time.

 

[Furyguy]

My only advice is make sure your form is great and get your squats down loooowwww.

Good luck man, you have a great starting program there in SS. Take a look at 5/3/1 as something to consider after that, it worked wonders for me.

 

[SrDedosRapidos]

My only advice is make sure your form is great and get your squats down loooowwww.

Good luck man, you have a great starting program there in SS. Take a look at 5/3/1 as something to consider after that, it worked wonders for me.

I go as low as my joints allow. Thanks for the support. SS has been treating me great. I get crazy looks when I squat in the curl rack.

5/3/1 has been the next step for nearly everyone I have talked to that started with SS and SL. I'm still not entirely sure what it is though lol.

Last two workouts:

Monday, May 17th, 2010

Squats: 3x5x230
Bench: 3x5x170
Deadlift: 3x5x225

Able to add another 5lbs to squat. At this weight I can start to feel the movement engaging my abs more than my lower back. Starting out I had lower back tightness but I dont really feel anything anymore. My abs dont feel sore or anything after but I can feel them tightening as I contract and extend.

Bench, as always, was a mother****er. I have read that the bench is usually the first to stall out on but I really hope to get to at least 200lbs for reps before It stalls on me. I feel my lower back arching but my upper back, a$$ and feet all stay palnted.

Deadlifts surprised me. I figured since I could squat over 225 for reps, doing 1x5x225 deads wouldn't be a problem. I was correct. 225 was childs play. The only problem is my upper back rounding. This is easily corrected by remembering to look forward when pulling.

Wednesday, May 19th, 2010

Squat: 3x5x235
OHP: 130
Pendlay: 3x5x145

Another 5lb increase in squats. The more I do them the more I love them.

OHP's were a pain in the a$$ again. For some reason upper body push movements seem to be a lot harder to increase than anything else, but I am happy to finally be pushing 130. Might be looking at a 5lb increase every OTHER session from now on. I don't care as long as I'm working toword progress.

Forgot I was supposed to switch to cleans today. It doesn't matter because I fvcking hate pendlays all the same.

Measurements this Saturday. I have taken my chest measurements a couplke times this week (i am a bit anxious to get rid of dem moobs) and i think i will be pleased with more results.

 

[SrDedosRapidos]

Last 4 sessions;

Saturday, May 22nd
Squat: 3x5x240
Bench: 3x5x175
Deadlift: 1x5x275

I asked someone to look at my form on deadlifts to make sure I wasnt rounding mky lower back. Nope. Everything is fine. Upper back rounds slightly but its nothing crazy. I didnt take measurements because it is a waste of my time. I am trying to get stronger which means I am eating a surplus. Eating a surplus means likely fat gain. Being that fat currently has nothing to do with my goals, I will worry about it at a later time in a separate thread. Fvuck stressing myself out about gaining bodyfat.

Tuesday, May 25th

Squat: 3x5x245
OHP: 3x5x135
Pendlay: 3x5x135

Finally pressing what a lot of the people in that gym are benching. Feels good man. I noticed some swelling in my right knee as well as slight tightness. May be tendenosis. I am not a doctor. Pendlays never want to increase. I need to eat moar. A lot more probably.

Friday, May 28th

Rack Pull: 1x5x315
Bench: 3x5x175
Lat Pulldown: 3x5x112.5

Yeah. Dont ask. This is what happens when you go into the gym without a plan. After the bench and rack pulls I didnt feel like I had done enough so I hopped on the lat pulldown machine. 112.5 is a dumb weight and I should feel dumb for not having done more. I could hear rippetoe cursing me for messing with his program.

Monday, May 31st
Squat: 3x5x225
OHP: 3x5x135
Pendlay: 3x5x135

Today I had my first experience with a bro curling in the power rack. I got done with my cardio and went into the weight room and some fvcker with spikey hair and an affliction shirt was doing some hurrrrr curlz 4 tha gurlz in my gat dam power rack. I jumped on a bike to keep myself warmed up while I waited for him to finish with his douchebaggery. 20 minutes. I waited 20 fcking minutes. The only thing that pisses me off more than curls in a power rack are rests that take longer than 2 minutes. I left. I had to fvcking leave. I was enraged.

I went home, waited about 3 hours and gave it another go. My mistake was not eating anything when I got home so my tank was already dwindling. Whats more, I decided to take some more pre-workout crack. I finished with my superpump before my first attempt at the gym. I also have a tub of Dark Rage sitting around so I took a scoop of that. When I finished my warm up on the treadmill (again :cuss: ) my heart rate was around 160. There went the rest of mah carbs. Lifting gave me chest pains. Needless to say, my workout sucked.

A funny side note, I picked up some valerian and melatonin in order to calm myself down. Well, they calmed me down, but the valerian gave me horrendous anxiety. I kept thinking people were going to break in. There was no way in hell I was getting to sleep so I drank a bunch of wine. The wine was amplified by the valerian so I did sleep like a rock.

Mondays man. Fckin Mondays.

 

[SrDedosRapidos]

Wednesday, June 2nd

Gay little leg extension machine #1: 3x8xsome low weight
Gay little leg extension machine #2: 3x8xsome low weight
Squat: 3x5x85
OHP:3x5x140
Pendlay: 3x5x140

I think you all know what the gay little leg extension machines are. I talked to a personal trainer about my right knee and she said that the best thing was light exercise to strengthen the tendon. I think what caused the injury was those 2 sessions I decided adding 20lbs was a good idea. Once the knee is healed Im going back to 195lbs and working up 5lbs at a time. Let this be a lesson to anyone reading who is just starting like myself: dont you dare add more than 5 fvcking pounds to that bar each session. Yes, I know you can do more and yes, I know you look like a pvssy squatting 50lbs, but it isnt worth the possibility of injury. You injure yourself seriously and you might never progress again. Knee actually felt good after the session though. No pain, a little swelling and a little pressure.

OHP's are at 140. I might actually have to move my goal UP, which is exciting. OHP's are my favorite lift and being able to press more than most people in that gym are bencing feels pretty good (no matter how pathetic that may be).

 

[SrDedosRapidos]

Monday, June 7th

Bench:3x5x185
Deadlift:1x4x245

Didn't do squats because my knee was hurting. Deadlifts don't seem to bother it at all. Any suggestions on what I can do? Should I just rest it until it heals and then start squatting again?

I also have a confession to make; I have been doing inclined bench until today. My reasoning is behind my gyno (which I know is gyno because I had bewbs even when I was skinny). If i develop my upper chest enough it will detract from the severity of my man boobs. Well, fvck that noise because the flat bench feels way better. 185 was right at the edge of my comfort zone. 190 will definitely be happening next session. That's 10lbs away from 200!!! That may not be 500lb, but it is great progress having started at 135 and I am proud of it.

I pretty much eat whatever I can get my hands on that consist mostly of protein and isn't fast food. Lots of chicken, eggs, milk and fish-based dishes. My girlfriend's mom (whom knows nothing about putting on or losing weight) actually had to cut me off after 3 giant servings of lasagna the other day though. it was my girlfriends birthday so I considered it a good opportunity for a cheat meal. This sh1t is giving me an voracious appetite. She made a snide remark when I turned down desert because it would negate my progress in the gym.

Speaking of negating progress, nothing outside of my knee injury has been able to slow me down. I have been able to make progress after 3-day benders . It would be cool to get done with SS and discover I am a genetic freak capable of lifting mountain ranges. I'll keep dreaming for now

 

[CarlitosWay]

Keep up the work. I just hope you're in the gym a lot more than 3 times a week per SS and doing lots of cardio like a mofo, then going into more intense interval work after you drop a bit more fat. In all honesty I'd work on fat loss primarily than go for strength (not saying to not go for prs or lift heavy, but just put leaning out at the forefront of goals)). You could do it with SS but I'd throw in some a **** load more cardio every week like I mentioned as SS only has you in a gym 3 times a week. lots of Caffeine + morning fasted cardio