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Thread: Clarks 2016 Log

  1. #26
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    SUNDAY 28th Feb. - Week 5 Day 3

    Squat
    45lb x 5 x 1
    115lb x 5 x 1
    185 lb x 5 x 5


    Bench
    45lb x 1 x 5
    75 x 1 x 5
    115lb x 5 x 5

    Pendelay Row
    100lbs x 5 x 5

    WIFE
    SUNDAY 28th Feb. - Week 5 Day 3


    Squat
    45lb x 5 x 2
    95lb x 5 x 1
    115 lb x 5 x 5


    Bench
    45lb x 1 x 5
    75 x 5 x 5


    Pendelay Row
    75lbs x 5 x 5
    Last edited by clarktar; 02-29-2016 at 01:03 PM.

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    MONDAY 29th Feb. - Week 6 Day 1

    Squat
    75lb x 5 x 1
    165lb x 5 x 1
    190 lb x 5 x 5


    OHP
    45lb x 1 x 5
    80 x 5 x 5

    DeadLift
    205lbs x 5 x 1

    WIFE
    MONDAY 29th Feb. - Week 6 Day 1


    Squat
    75lb x 5 x 1
    95lb x 5 x 1
    115 lb x 5 x 5


    OHP
    55lb x 5 x 5


    DeadLift
    165lbs x 5 x 1

    Good workout. Still keeping between set breaks down to 2 minutes or less. Going to have to drop the weight for wifes squat now. Her form has gotten worse. No big deal, we will drop it down to 90lbs and let her work back up. My squats still feel strong. Starting to work for the 5th rep some. Mostly feel soreness in hip flexors if anything. Narrowed up my grip on overhead press and felt my shoulders work much more. Think I will keep it like that. Week 6! Looking forward to the 8 week mark!

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    You and the missus are coming on nicely. Keep it up!

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    Thanks! We started out lite. So I'm sure the next 2 - 4 weeks will be pretty telling. Probably lots of weight dropping and working back up.

    Went for a 4 mile run yesterday, first time in 2 weeks I think. Felt good, do feel more soreness in quads this morning. That trail is steep in the beginning and mostly uphill for 2 miles.

    Working out mid day today.

    Sent from my SM-G920V using Tapatalk

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    WEDNESDAY 2nd Mar. - Week 6 Day 2

    Squat
    45lb x 5 x 2
    95lb x 5 x 1
    135 lb x 5 x 1
    165lb x 3 x 1
    195lb x 5 x 5


    Bench Press
    45lb x 1 x 5
    120 x 5 x 5

    Pendlay Row
    105lbs x 5 x 5

    Squats felt really solid. Even though I have some soreness in the quads from yesterdays run, they felt good and powerful. Bench was easy at this weight. The rows are a different story. I am trying to do them explosively but with a short pause at the top where I squeeze the shoulder blades together. It seem difficult. Did not have my lifting partner with me today, so I was not sure if my back was flat (proper form). I think I will leave it at 105 for next time, and make sure my form is solid and work on the pause/squeeze. If I can't pause I will lower weight. It is a new Row for me, we had been doing 1 arm dumbbell.

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    FRIDAY 4th Mar. - Week 6 Day 3

    Squat
    45lb x 5 x 2
    95lb x 5 x 1
    135 lb x 5 x 1
    175lb x 3 x 1
    200lb x 5 x 5

    OHP
    45lbs x 1 x 5
    85 lbs x 5 x 5

    Deadlift
    215lbs x 1 x 5

    WIFE
    FRIDAY 4th Mar. - Week 6 Day 3

    Squat
    45lbs x 2 x 5
    95 x 1 x 5
    125lbs x 1 x 2

    Bench
    45lbs x 2 x 5
    80lbs x 5 x 5

    Rows
    50lbs x 5 x 5

    My wife was squatting and she had a really bad pain in the side of her quad when she went to 125lbs. Not sure what happened. I had a similar pain one time when I just starting squatting and never warmed up. She did warm up, and was even on the bike before starting the squat for 10 minutes. So I am not sure what is up, but instead of pushing through it, she elected to rest. We will see how she feels in a day or so. All other lifts were solid. My squats felt really good and strong. Knee is starting to slightly want to come inward with the increase in weight, but I can easily force it to stay wide. Overhead press starting to get heavy. Keeping my elbows in and facing forward along with a grip slightly wider than my shoulders is really working my shoulders. Actually my shoulders are a little sore today. Deadlift was no problem. My goal is to get through March with NO RESETS. Going to be hard with Squats, but I might be able to get it. I would be really pleased with my progress if I can pull that off.

    Only 7 more months until hunting season! Everyday I am not getting stronger or more fit is another day the animals are working harder than me!

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    MONDAY 7TH MARCH - Week 7 Day 1

    Squat
    45lb x 5 x 2
    95lb x 5
    135lb x 5
    175lb x 3
    210lb x 5 x 5

    Bench
    45lb x 5 x 2
    80lb x 5
    125lbs x 5 x 5

    Barbell Row
    45lb x 5
    95lb x 5 x 5

    Squats felt good. Bench was good. Dropped the weight down on Rows to concentrate on form and squeezing at the top. Wife was still injured so she rode the bike for 35 minutes and did some Yoga. Really wasn't the best workout energy wise, as we had company that night and were up till 11:30am. Drank a few beers that night also. But still moved the weight. Looking forward to a easy 2 mile hike this afternoon and then some solid sleep until Wed. workout. Lower back is very tight, likely due to all the shoveling and carrying of heavy logs all weekend.

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    WED 9TH MARCH - Week 7 Day 2

    Squat
    95lb x 5 x 3
    135lb x 5
    175lb x 3
    215lb x 5 x 5

    OHP
    45lb x 5 x 2
    95lb x 5 x 5

    Deadlift
    225lb x 5 x 1

    Lift felt good. Still feeling strong in the squats. OHP was solid also, last set was getting a little tough but finished it fine. Decided to do some dumbdell front and side raises. 10 reps each arm. Felt good. Taxed the shoulders a little more. Wife is still taking a break, but she will be back after it tomorrow.

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    FRIDAY 11th MARCH - Week 7 Day 3

    Squat
    45lb x 5 x 2
    95lb x 5
    135lb x 5
    185lb x 3
    220lb x 5 x 5

    Bench Press
    45 x 5 x 2
    95 x 5
    130lb x 5 x 5

    Barbell Row
    105lb x 5 x 5

    Solid workout. Legs felt strong. Was worried the weight would feel heavy, as my legs were sore from skiing this weekend, but it felt great. Bench is starting to get a little harder. Have to focus on moving the weight. Still not sure about my form in the Barbell row. Might go back to 1 arm DB rows...

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    MONDAY 15th Mar. - Week 8 Day 1

    Squat
    45lb x 5 x 2
    95lb x 5 x 1
    135 lb x 5 x 1
    185lb x 3 x 1
    205lb x 2 x 1
    225 x 5 x 5

    OHP
    45lbs x 2 x 5
    95 lbs x 5 x 5

    Deadlift
    235lbs x 1 x 5

    WIFE
    MONDAY 15th Mar. - Week 8 Day 1

    Squat
    45lbs x 2 x 5
    65 x 1 x 5
    100lbs x 5 x 5

    OHP
    45lbs x 2 x 5
    50lbs x 5 x 5

    Deadlift
    105lbs x 5 x 5

    Reset all the the weights for my wife. She took a week off, and she mentioned that she felt like she lost alot of the muscle. I'm glad she is sticking with it though. Another solid workout for me. OHP is still frustrating, but I guess that is just the nature of that lift for me. Hoping I can get to 245 on squats before resetting.

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    WED. 16TH MARCH - Week 8 Day 2

    Squat
    45lb x 5 x 2
    95lb x 5
    145lb x 5
    185lb x 3
    205lb x 2
    230lb x 5 x 5

    Bench
    45lb x 5 x 2
    95lb x 5
    135lbs x 5 x 5

    Barbell Row
    45lb x 5
    105lb x 5 x 5

    Squats are getting heavier, and I think they are challenging my form. I posted a video in the beginner forum of my form. The Rows really felt good today. I could feel in the middle of my back. Really liked that lift today.

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    Squat up +130lbs the past 7 weeks. Good work going on in here. Keep it up.
    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

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    Quote Originally Posted by cbroadd View Post
    Squat up +130lbs the past 7 weeks. Good work going on in here. Keep it up.
    Thanks Dude. Well, I did start the squats very light, so that skews the +130 lbs. But I do feel certain that 7 weeks ago, I would not have been able to do 5 reps of 230 lbs!

    Last night had a nice 5k St. Pattys run, with the pup and pushing a stroller. It was soooo easy to run on flat ground! I am so used to trail running. I feel like my endurance and speed has surely improved. Trail running is great training! Hills are sprints in disguise!

    Also did a 5k trail run on Tuesday I forgot to post.

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    FRIDAY 18th Mar. - Week 8 Day 3

    Squat
    45lb x 5 x 2
    95lb x 5 x 1
    135 lb x 5 x 1
    185lb x 5 x 1
    205lb x 3 x 1
    235 x 5 x 5

    OHP
    45lbs x 2 x 5
    95 lbs x 5 x 5

    Deadlift
    245lbs x 1 x 5

    WIFE
    MONDAY 18th Mar. - Week 8 Day 3

    Squat
    45lbs x 2 x 5
    65 x 1 x 5
    110lbs x 5 x 5

    OHP
    45lbs x 2 x 5
    55lbs x 5 x 5

    Deadlift
    115lbs x 5 x 5

    Solid workout. Really felt my core engaging on the squat. Got the bar much lower on my back. I really hope I can hit 250!! OHP was the standing variety this time around. Felt good. Stayed at 95 lbs. But will start adding weight next week again. Did pretty good considering I stacked my workouts this week to make up for some missed ones, so I lifted Monday, Tuesday, Wed. and Friday. Wife is back at it and feeling good. We signed up for our 12k trail race. Takes place in 4 weeks!

    OHP seems to be my weakest link thus far. I'm sure my bench will start to get hard now as well.
    Last edited by clarktar; 03-22-2016 at 02:46 PM.

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    Hey the Clarks! You guys are getting up to some pretty impressive weights! keep up the good work!

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    Thanks Terk! Ended up bucking 5 cords of wood for my dad on Saturday. Got a really good workout running a saw for half the day, then lifting and stacking rounds.... twice!

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    MON. 22ND MARCH - Week 9 Day 1

    Squat
    45lb x 5 x 2
    95lb x 5
    145lb x 5
    185lb x 3
    205lb x 2
    240lb x 5 x 5

    Bench
    45lb x 5 x 2
    95lb x 5
    140lbs x 5 x 5

    Barbell Row
    45lb x 5
    110lb x 5 x 5

    WIFE

    Squat
    45lb x 5 x 2
    95lb x 5
    115lb x 5 x 5

    Bench
    45lb x 5 x 2
    75 x 5 x 5

    DumbBell Row
    25 x 5 x 5

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    Also had a nice 5 mile trail run on Monday morning. The pace was rather slow, 11 minute miles. Easy can get that down to 10 minute miles. We have 3 more weeks until we run our 12K. It is called the OAT run. Look it up!

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    WED 23rd Mar. - Week 9 Day 2

    Squat
    45lb x 5 x 2
    95lb x 5 x 1
    135 lb x 5 x 1
    185lb x 5 x 1
    205lb x 3 x 1
    245 x 5 x 5

    OHP
    75lbs x 2 x 5
    100 lbs x 5 x 5

    Deadlift
    255lbs x 1 x 5

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    Oops. Forgot to post Fridays workout. Once I finish week 10, I will be taking a break from the 5x5. Mainly this is b/c of a trail run I have coming up, and I find that doing the low bar low squats with heavy weights causes me to lean forward some, which is fine, but this really works on my lower back muscles (like a good morning) and those muscles will be sore for a few days. This is really noticeable when I go on a run, my lower back will be very tight and sore. I would rather not have that issue when I race.

    So, after week 10 I will switch to something else. My wife and I are thinking about front squats (3x8?), then run 1 mile, then bench press (5x5 heavy, similar to starting strength routine), then run 1 mile, then bent over row, then run 1 mile and finish with some abs. Or something similar to this.

  21. #46
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    Quote Originally Posted by clarktar View Post
    Oops. Forgot to post Fridays workout. Once I finish week 10, I will be taking a break from the 5x5. Mainly this is b/c of a trail run I have coming up, and I find that doing the low bar low squats with heavy weights causes me to lean forward some, which is fine, but this really works on my lower back muscles (like a good morning) and those muscles will be sore for a few days. This is really noticeable when I go on a run, my lower back will be very tight and sore. I would rather not have that issue when I race.
    ^If this is the case, then you need to address core stability as your erectors should not be sore and tight after squatting every single time and most definitely not after running.

    Here's a few good reads:
    Understanding Core Training: Maximizing Results With Minimal Risk
    Ground Based Exercises To Increase Core Strength
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

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    Yep, I think my core is a big weakness for me. I mentioned in a different post how I felt like I should incorporate more core work into the 5x5 starting strength program, and other members felt the program worked the core enough...

    Looking the the first article you linked, I almost surely have a anterior pelvic tilt. If I lay flat on the floor you can probably fit your fist between the floor and the small of my back, that is how much curvature there is there. And I find that my hip flexors are usually what gets sore the most which is also mentioned in the article!

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    Yep, its official, I am taking a break from starting strength. Tried a very easy, flat run in town this morning and after 1.5 miles my lower back was so tight I just started to walk. Switched off walking and jogging until I was done with the 4.15 mile loop. Average pace was 10min 35 sec. miles. My lower back is very tight, and it is very uncomfortable while jogging.

    Going to take the next few weeks to ice and heat my back and do some corrective core type stuff. Really bummed. Hopefully I can get it feeling better in time for our trail race, and then get back to lifting while continuning core work....


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    Quote Originally Posted by clarktar View Post
    I mentioned in a different post how I felt like I should incorporate more core work into the 5x5 starting strength program, and other members felt the program worked the core enough...
    Anyone who tells you this is likely reading antiquated material or they are from an old school mindset which believed that the core was worked isometrically through both exercises. That is indeed the case but you're working on anti-FLEXION. You must also keep in mind that the core has a host of other functions:
    • Anti-Rotation
    • Anti-Extension
    • Anti-Lateral Flexion
    • Rotation
    • Extension
    • Flexion
    • Lateral Flexion
    • Assists in all forms ambulation (i.e. gait) at different velocities
    • Exhalation
    • Inhalation


    What happens when we don't train some/all of those^ components. Well, you just found out as you basically ran an N=1 study on yourself by taking the other individuals advice. Were they right? What's your body telling you?

    Quote Originally Posted by clarktar View Post
    Yep, its official, I am taking a break from starting strength. Tried a very easy, flat run in town this morning and after 1.5 miles my lower back was so tight I just started to walk. Switched off walking and jogging until I was done with the 4.15 mile loop. Average pace was 10min 35 sec. miles. My lower back is very tight, and it is very uncomfortable while jogging.

    Going to take the next few weeks to ice and heat my back and do some corrective core type stuff. Really bummed. Hopefully I can get it feeling better in time for our trail race, and then get back to lifting while continuning core work....

    ^Icing is the worst option possible for muscular tension. That will only exacerbate the issue. Here's a good watch on the subject:



    Stay active. MOVE. Swim. Hike. Bike. Row. Etc.

    Do more 5 minute flows throughout the day:

    Last edited by MikeWines; 03-29-2016 at 11:29 AM.
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    If not to ice, what should I do? I thought maybe icing would help.. I will watch video, now.

 

 

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