JMBS
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Thanks swole! Yeah, the weights lifted, if something was particularly good/bad/unusual about the set, comments about whatever affected the workout, interesting gym happenings etc., sort of flesh out the journal and make it less clinical/antiseptic, if you know what I mean. There are many many people on DBB with great journals (RollingStone, Nmoney, hardway just off the top of my head). It's nice to try to get inside someone else's head and realize we go through a lot of common stuff, even if they're a lot bigger and stronger, lol!
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sw0le
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yeah i started working out 3 years ago at 122 lbs but i see what your saying
Height = 5'9 11/01/09...11/12/09...06/19/10 Weight = 184...186...195 B.Squat = 315...365...435 Deadlift = 385...405...455 Cleans = 155...175...275 Bench = 245...255...335
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JMBS
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So I had this fitness supply store special order me some 1 1/4 lb plates so I can progress in 2 1/2 pound steps instead of 5 (for benches and presses especially). That was at least a month ago I think. I'm near the point of stalling on the bench and press I believe. Those plates were supposedly only $2 each. A steal. But I want something NOW! So I ordered a set of fractional plates on Amazon.com and they came to over $50 with shipping (yikes!). I get an email the next day saying they're out of stock and a refund will eventually show up on my credit card. How nice of them to charge my card before they made sure they were in stock.  I was going to order from another site but called first and, alas, they were out of stock too. Finally ordered a set from Iron Woody and got an email that they are supposedly about to ship. I'm not believing anything until they're in my grubby little hands. What's nice is that the set will include 8 plates (2 each of .25, .5, .75, and 1 lb so I could even go in 1/2 lb steps if I wanted to. Anyone try fractional plates or these weight magnets? Why is it so hard to score light plates? edit: Oh, another thing I'm thinking of ordering (my wife's gonna kill me spending all this $) is some 1 1/4 lb magnets to stick on the ends of dumbbells. They're not cheap and I'd need two pair but that way I could work in 2 1/2 pound steps instead of the 5 lb steps my gym has.
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JMBS
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Fri 11/13/09 9:00
Bill Starr 5x5 Week 8 Day 3
Warmup: 2 min. Concept 2 Rower
Squat:
5x100
5x130
5x155 good! one breath.
5x180 okay. slight throbbing headache
3x210 okay. awesome! a little light headed. :)
8x155 3 breaths (5/2/1)
feel as if I'm not nearing stall on squat, which is a good thing! :)
Bench: (in power rack with no spotter)
5x95
5x115
5x140
5x165 good
3x190 (2 touched safety bars, then RP, then +1) Whoa! Powered the bar up very slowly. That push up was somethin' special, very special! :)
8x140 nice! in one breath!
Row:
5x95 wide grip. hold @ top
5x120 w/hold. okay.
5x140
5x165 good
3x195 okay. slightly narrower grip.
8x145 wide grip. okay.
Assistance:
Weighted dips (3 sets, 5-8 reps): 25#x6, 25#x2, then bw x 10, bw x 8. alright, I suppose.
Pullups/chinups (20 reps total): Pulldowns: wide grip 84x10 (explode up / slow down), 96x10, 108x10, 120x10, 132x10 good stuff.
Tricep extensions (3 sets, 8 reps): 100 x 10r x 3s last reps each set were brutal!
EZ Barbell curls (3 sets, 8 reps): 100 x 10r x 3s arms were looking like balloons! Ha! Forgot the tape measure again!
Stretch: In whirlpool!
Workout time: 1 hr. 40 min. (included some BS time w/friends)
Comments: Very nice workout, especially squats and benches. Assistance work was good too. I need to focus on eating more. This week I really let the diet slip due to stress, depression, and overwhelming commitments. Need to do better next week if I'm to pack on more mass. I'm getting the lifting in, but need to slam down more food.
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JMBS
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My fractional plates arrived on Saturday, Nov. 14. These things are cool! Can't wait to try them out! :) edit: as I get caught up on my journal (It's been a week) I've used the fractional weights for three workouts now and love these things. I think they'll be my ticket to chipping my way through plateaus on stalling lifts.
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JMBS
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Mon 11/16/09 9:00 AM Bill Starr 5x5 Week 9 Day 1 Warmup: 2 min. Rower Squat: 5x105 5x130 5x160 okay 5x185 okay 5x210 (3+1+1) pretty good! Bench: 5x95 5x120 5x145 5x163 (4/1) okay 5x187 (2+1+1, then BS w/Jerry, then 1 easy!) Using my new fractional plates and LOVE THEM!!! Also benching in power rack. On heavy set only I move safeties up a notch and bring bar down to the safety (less than an inch off chest). I'd like to do strict reps here to chest, but I also want to be safe. And to be honest, I don't like using a spotter because I'm self conscious and they seem to jump in to help before necessary. That drives me insane! I'd rather muscle my way up even if it's very slow. Just rescue me if the bar moves down, not if I slow of even stall for that matter. Anyway, for now, just me and my little friend Power Rack! Good thing I go when hardly anyone else hardcore is there, because I hog the Power Rack for close to an hour, seriously! :) Row: 5x100 wide grip all sets 5x120 5x145 5x170 5x195 okay/weak! whoa! Assistance: Pulldowns: wide grip: 84x10, 108x10, 132x10; medium reverse grip: 156x10, 168x10. good! Weighted hypers (2 sets): 35lb x25, 35lb x25 good. Weighted decline crunches (2 sets): 35# x 50r, 25# x 50r Crisscrosses/bicycles for obliques: 2s x 50r. good. Workout time: 90 min. Stretch: in whirlpool. Comments: Love my new fractional plates. Love doing bench in power rack by myself. :)
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JMBS
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Tue 11/17/09 No yoga: I was feeling like absolute crap. Lightheaded, nauseous. Wondered whether I had overreached the day before or perhaps strained something in my neck that was pinching a nerve or something. I'm glad I took the day off from exercise. Wed 11/18/09 12:05 PM Bill Starr 5x5 Week 9 Day 2 Warmup: 2 min. Rower Squat: 5x105 5x130 5x160 one breath, deep, good 5x160 okay. breath each rep SOH Press: 5x85 easy 5x100 okay 5x115 okay/whoa! 5x131 (4+RP, then FAIL, set rest, then FAIL, then push press) lightheaded. :( Deadlift: 5x180 easy 5x215 okay 5x255 whoa! grip about to fail! 5x288 (3+1+1) AWESOME!!! w/straps. whoa/nice! Assistance: Pulldowns: wide grip: 84x10, 108x10, 156x10; neutral grip narrow: 156x10, 120x9. Nice. Weighted decline crunches (2 sets): 35# x 50, 25# x 50. Good burn! Crisscrosses (bicycles for obliques): bw x 2s x 50r. Burn!!! Stretch: in whirlpool. Workout time: 85 min. Comments: Nice trap pump!!! Deads are awesome! Would say I prefer inclines over presses but presses work the whole body so I'll suffer through the slower progress! ;)
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JMBS
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Fri 11/20/09 10:15
Bill Starr 5x5 Week 9 Day 3
Warmup: 2 min. Concept 2 Rower
Squat:
5x105
5x130
5x160 good
5x184 good!
3x215 BEAUTIFUL!!!
8x160 good
Bench: (in power rack with no spotter)
5x95
5x120
5x145 good! shoulderblades pinched together, back arched, chest inflated.
5x164 okay
3x188 (2+1) easy! feel I could have gotten these reps down to my chest w/o the safeties. But need to be safe.
8x145 nice! in one breath!
Row:
5x100 wide grip. hold @ top
5x120 w/hold. okay.
5x145 hold
5x171 good. explode off floor into belly. drop and deload.
3x201 okay. slightly narrower grip.
8x145 wide grip. good. one breath.
Assistance:
Weighted dips (3 sets, 5-8 reps): 25#x8, 25#x8, 25#x6 (nice!!!), then bw x 8 (awesome). These were kickin'!!!
Pulldowns: wide grip 84x5, 120x10, 156x6, 132x10; narrow neutral grip: 132x12, 120x10 good stuff.
Tricep extensions (3 sets, 8 reps): 100 x 11r x 3s last reps each set were brutal!
EZ Barbell curls (3 sets, 8 reps): 100 x 11r x 3s arms were looking like balloons! I remember the tape measure!!! Locked myself in a stall in the locker room (I know, I know!). Those howitzers measured 17! They look awesome! Wish they could be that size cold, lol!
Stretch: No time! Too busy measuring myself in the bathroom stall. And I wasn't even measuring my johnson, ha ha!
Workout time: 1 hr. 45 min. (too long)
Comments: This was a dream workout! I'm coming to the conclusion (duh) that a good workout is dependent on sleep, carbs, and caffeine. I'm at a daily max of about 220 lb bodyweight which was my goal for Christmas. Now I'd like to get to a daily low 220 high 225 by Christmas, and a daily high of 230 by my cruise vacation on Jan 17th I believe. And I'm pleased with how little fat I seem to be putting on. Good stuff. Hardest part, of course, is shovelling in enough food. Often when I'm eating I almost feel as if I'm going to gag and throw up. Good times! ;)
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sw0le
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awesome workout dude. keep up the good lifts and youll continue to add mass
Height = 5'9 11/01/09...11/12/09...06/19/10 Weight = 184...186...195 B.Squat = 315...365...435 Deadlift = 385...405...455 Cleans = 155...175...275 Bench = 245...255...335
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JMBS
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sw0le
awesome workout dude. keep up the good lifts and youll continue to add mass
Swole, Thank you sir!! :)
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Ziad123
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yo J hows everything going? kickass routine man, well done! 
Born to a throne, Stronger than Rome.
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sw0le
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when you bench do you go all the way down or no? Im kind of confused what your post means
Height = 5'9 11/01/09...11/12/09...06/19/10 Weight = 184...186...195 B.Squat = 315...365...435 Deadlift = 385...405...455 Cleans = 155...175...275 Bench = 245...255...335
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JMBS
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Ziad,
Thx! I have to get this journal caught up, lol!
Swole,
I'm doing benches in the power rack these days. I'm just not comfortable w/spotters for a few reasons: Self consciousness is one (afraid I won't be able to perform); often I'm the only one in the free weight area; and they all seem to "help" before I need it (perhaps I need to tell them to do nothing except pull the bar off my chest if I can't). I set the bars below chest level for all but the heaviest set. For the heaviest set the safeties allow the bar to come within an inch of my chest (even with back arched, shoulders back, and lungs filled). So I lower until at least one side touches the safety bar and press from there. Would I call it a "strict" rep for purposes of bragging one guy against another about benching strength? No. Is it a safe almost complete ROM method that allows me to get stronger and bigger? Yes!
I have a major crush on the power rack! Thank God few others do! ;)
Okay, now to catching up the old journal!
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JMBS
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Wow, lot's of catching up to do!
Mon 11/23/09 9:00 AM
Bill Starr 5x5 Week 10 Day 1
Warmup: 2 min. Rower
Squat:
5x110
5x135
5x160
5x188 little tough for 2nd to last set
5x215 good!
Bench:
5x95
5x120
5x145
5x164
5x188 (3+1+1) good!
Row:
5x100 wide grip all sets
5x125
5x150
5x176 okay
5x201 okay
Assistance:
Pulldowns: wide grip: 120x10, 144x10, 132x10, 156x10; close neutral grip: 156x10, 132x10, 120x10. good!
Weighted hypers (2 sets): 35lb x25, 35lb x25 good.
Weighted decline crunches (2 sets): 35# x 50r, 25# x 50r . burn!
Crisscrosses/bicycles for obliques: 2s x 50r. good. burn!
Workout time: 90 min.
Stretch: in whirlpool.
Comments: Nice workout!
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JMBS
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Tue 11/24/09
Yoga: 60 min.
Wed 11/25/09 8:55 AM
Bill Starr 5x5 Week 10 Day 2
Warmup: 2 min. Rower
Squat:
5x110
5x135
5x160
5x160 good!
SOH Press:
5x85 easy
5x100 okay
5x115
5x132 (couldn't figure out why my right side was so weak: I almost couldn't make rep #1. Thought I must have tweaked something somehow over the past few days. As it turns out, I had the bar loaded uneven with an extra 5 lb on the right side! What a moron!!! I have never done that before! So I had 137 (not 132) on the bar). I failed on rep 2 w/uneven bar and was ready to throw in the towel. I discovered the problem when unloading the bar. I loaded it correctly and did a 2+1+1 with the right configuration. It was difficult because I stressed my body out with the uneven too heavy bar.
Deadlift:
5x165
5x220
5x259 okay
5x296 (3+1+1) WHOA! AWESOME!!! w/straps.
Assistance:
Pulldowns: wide grip: 120x10, 144x10, 132x10; neutral grip narrow: No time
Weighted decline crunches (2 sets): No time
Crisscrosses (bicycles for obliques): No time.
Stretch: No time
Workout time: 60 min.
Comments: Bonehead move on the press w/unevenly loaded bar, lol! Had to make the w/o quick because son out early due to Thanksgiving.
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JMBS
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Fri 11/27/09 7:55 AM
Bill Starr 5x5 Week 10 Day 3
Warmup: 3 min. Concept 2 Rower
Squat:
5x110
5x135
5x160
5x188 okay
3x220 good!
8x160
Bench: (in power rack with no spotter)
5x95
5x120
5x145 good!
5x164 okay
3x189 (2+1) good!
8x145
Row:
5x100
5x125
5x150
5x176 okay
3x206 (3+1) okay
8x150 (4+4) okay
Assistance:
Weighted dips (3 sets, 5-8 reps): 25#x8, 25#x5, BW x 8. Nice.
Pulldowns: wide grip 84x5, 120x10, 144x6, 132x10, 156x10 okay; narrow neutral grip: 156x12, 132x10 good stuff.
Tricep extensions (3 sets, 8 reps): 100 x 11r x 3s good!
EZ Barbell curls (3 sets, 8 reps): 100 x 8r x 3s strict reps with elbow lockout at bottom (flexed triceps) and 2 sec squeeze w/biceps at top. Nice!
Stretch: In whirlpool.
Workout time: 1 hr. 30 min.
Comments: Worked out after hitting Walmart for some Black Friday steals!!! Nice workout!
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JMBS
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Goals by Christmas:
* Bodyweight: Daily max 225, daily min 220.
* Standing overhead press: 1 wheel = 135 lb.
* Bench press: 190 lb.
* Back squat: 2 wheels = 225 lb.
* Deadlift: 3 wheels = 315 lb.
and a partridge in a pear tree! ;)
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JMBS
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Mon 11/30/09 9:00 AM
Bill Starr 5x5 Week 11 Day 1
Warmup: 2 min. Rower
Squat:
5x110
5x140
5x165
5x193 phew!
5x220 (2+1+1+1) weak but got it done!
Bench:
5x95
5x120
5x145
5x165 good
5x189 (2+1+1+1) okay!
Row:
5x105 wide grip all sets
5x130
5x155 nice
5x180 okay
5x206 weak/lame
Assistance:
Pulldowns: wide grip: 120x10, 144x10, 132x10, 156x10; close neutral grip: 156x10, 132x10. good!
Weighted hypers (2 sets): Low back pain.
Weighted decline crunches (2 sets): 35# x 50r, 25# x 50r . burn!
Crisscrosses/bicycles for obliques: 2s x 50r. good. burn!
Workout time: 90 min.
Stretch: in whirlpool.
Comments: Nice workout!
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JMBS
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Wed 12/02/09 9:05 AM Bill Starr 5x5 Week 11 Day 2 Warmup: 2 min. Rower Squat: 5x110 5x140 5x165 5x165 good! SOH Press: 5x85 5x100 5x115 5x 133 BEAUTIFUL!!! Awesome! All 5 good and on one breath! 
Deadlift: 5x190 5x230 5x265 (4+1) grip giving out, but okay! 5x303 (1+1+1+long RP+1+longer RP+1) Nice! w/straps. Assistance: Pulldowns: wide grip: 120x10, 144x10, 132x10, 156x10; neutral grip narrow: 156x10, 132x10. Okay. Weighted decline crunches (2 sets): 35# x 50. 25# x 50. Burn. Nice! Crisscrosses (bicycles for obliques): BW x 50r x 2s. Burn! Nice! Stretch: In whirlpool. Workout time: 80 min. Comments: Press was unbelievable!!!! Deads nice too!
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JMBS
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Fri 12/04/09 9:30 AM Bill Starr 5x5 Week 11 Day 3 Warmup: 2 min. Concept 2 Rower Squat: 5x110 5x140 5x165 5x193 (3+1+1) good 3x225 (2+1) Nice! 2 wheels!!! One of my Christmas goals!!!!  8x165 (4+2+2) okay Bench: (in power rack with no spotter) 5x95 5x120 5x145 5x165 okay 3x190 (1+1+1) okay! 8x145 good. one breath. Row: 5x105 5x130 5x155 5x180 (4+1) okay 3x211 lame 8x155 (4+4) good Assistance: Weighted dips (3 sets, 5-8 reps): 25#x7, 25#x5, BW x 10. Nice. Pulldowns: wide grip 84x5, 120x10, 144x6, 132x10, 156x10 okay; narrow neutral grip: 156x12, 132x10 weak. Tricep extensions (3 sets, 8 reps): 100 x 11r x 3s good! Last set did narrow grip w/95 lb. EZ Barbell curls (3 sets, 8 reps): 100 x 8r x 3s. Last set was 95 lb. Stretch: In whirlpool. Workout time: 1 hr. 25 min. Comments: 2 wheel back squat was something special!!! Next goal is 250 I suppose. Bench was nice too!
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