Bowtie Gym

Muscle Cars and Strength Athletes

2020-10-18T19:47:00.004-04:00

The 1969 Chevrolet Chevelle. Born in an era when cars were just cars. It contained no power windows, no power door locks, and rolled off the production line with more horsepower than cubic inches. With frame bending torque it would staple its passengers to their seats and made the kids hang onto the door handles. Simply put - it was a beast. A strong and powerful beast.

During the same era another beast existed. Its purpose was to be strong and powerful just as a muscle car. These beasts were warriors. Warriors not made of steel, but of living flesh. Steel was its enemy, but only during battle. During time of peace, it was its ally. These beasts were strength athletes. Strength athletes comprised of weightlifters, powerlifters and strongmen. They could be found mastering their trades in cult like gyms. Gyms located in garages, basements, and dark rooms that resembled dungeons. The very same places where muscle cars are found.

Unfortunately, as the muscle car has been replaced by fashion, so has the strength athlete. Cars are now outfitted with GPS systems, fart-pipe exhausts, and with rims that resemble hats with propellers on them with no functional value. Similarly, strength athletes have been replaced by men whose physiques are "all show, and no go" and have no functional value what so ever. Furthermore, their dusty gyms have been replaced by commercial "fitness" centers whose interiors were painted by Barney and Friends. That must end right now and that is why Bowtie Gym was created.

Just as the founders of Chevrolet were inspired by a bowtie, the Bowtie Gym name is inspired by its permanent resident which is pictured above. A 1969 Chevrolet Chevelle. It's strong, powerful, and represents a philosophy that can only be found in the underground gyms that are located away from the likes of Barney and Friends.

Welcome to Bowtie Gym.

Bowtie's Philosophy in a Nut Shell

2020-10-17T20:29:00.000-04:00

70's Big Presents: Mark Rippetoe Interview Pt. 1 from 70s Big on Vimeo.

The State of the Gym

2020-10-16T21:54:00.000-04:00

Pre-Construction.

Clean-Up.

Construction of Platform.

Current PR's

2020-10-15T11:47:00.012-04:00

Back Squat 1RM = 395 >>> December 12, 2010. (Competition)
Back Squat 360 x 5 x 3 sets >>> March 31, 2010.
Bench Press 1RM = 300 >>> December 12, 2010. (Competition)
Bench Press 291 x 5 x 3 sets >>> December 16, 2011.
*Deadlift 1RM = 435 >>> December 12, 2010. (Competition)
*Deadlift 410 x 5 x 1 set >>> December 23, 2011.
Press 165 x 5 x 3 sets >>> December 26, 2011.
Power Clean 1RM = 215 >>> December 23, 2011.
Power Clean 195 x 3 x 5 sets >>> February 15, 2011.
Power Snatch 1RM = 152 >>> June 24, 2011
Chin-Ups BW x 14 x 1 sets, BW x 13 x 2 sets >>> December 12, 2011.
Pull-Ups BW x 13 x 3 sets >>> November 18, 2009.

*Performed with a double overhand grip.

This Week's Training

2012-02-03T20:33:00.002-05:00

Tuesday, January 31, 2012
My Morning Commute: AM Fasted Walking - 1.37 miles in approximately 20 minutes.
My Evening Commute: PM Walking - 1.37 miles in approximately 20 minutes.

Wednesday, February 01, 2012
My Morning Commute: AM Fasted Walking - 1.37 miles in approximately 20 minutes.

A1. Bench Press 285 x 5 x 3 sets
A2. Wide-Grip Seated Cable Rows 180 x 10 x 3 sets
Power Clean 200 x 1

Really short on time here. Left bicep curls out due to some serious tendonitis developing. The friggin' pain has been waking me up at night.

Thursday, February 02, 2012
My Morning Commute: AM Fasted Walking - 1.37 miles in approximately 20 minutes.
My Evening Commute: PM Walking - 1.37 miles in approximately 20 minutes.

Friday, February 03, 2012
A1. Press 147.5 x 5 x 2 sets, x 9 *Rep PR*
A2. Back Squat 325 x 5 x 2 sets, x 7 *Rep PR*
B1. Chin-Ups BW x 14, x 10, x 8
B2. Off-Bench Obliques BW x 12 x 3 sets
Neck Harness 25# x 27 x 4 sets

This weekend my menu and food log will be constructed. Also, my pull-up bar has been installed and frequency chins will begin on Monday.

My Commute and Training @ Shad

2012-01-30T21:14:00.000-05:00

My Morning Commute: AM Fasted Walking - 1.37 miles in approximately 20 minutes.
My Evening Commute: PM Walking - 1.37 miles in approximately 20 minutes.

A1. Press 145 x 5 x 2 sets, x 9
A2. Back Squat 320 x 5 x 2 sets, x 8 *Rep PR*
B1. Pull-Ups 30# x 5 x 3 sets
B2. Ab Wheel 20# x 8 x 3 sets

Lift took 1 hour 14 minutes to complete.

Two Days of Training

2012-01-27T21:10:00.000-05:00

Thursday, January 26, 2012
My Morning Commute: AM Fasted Walking - 1.37 miles in approximately 20 minutes.
My Evening Commute: PM Walking - 1.37 miles in approximately 20 minutes.

Friday, January 27, 2012
My Morning Commute: AM Fasted Walking - 1.37 miles in approximately 20 minutes.
My Evening Commute: PM Walking - 1.37 miles in approximately 20 minutes.

A1. Bench Press 282.5 x 5 x 3 sets
A2. Wide-Grip Seated Cable Rows 180 x 10 x 3 sets
B1. Barbell Curls 50 x 15 x 2 sets
B2. Deadlift 375 x 7

My Commute for the Day

2012-01-25T19:23:00.000-05:00

AM Fasted Walking - 1.37 miles in approximately 20 minutes.
PM Walking - 1.37 miles in approximately 20 minutes.

AM Fasted Walking

2012-01-24T19:23:00.000-05:00

AM Fasted Walking - 1.37 miles in approximately 20 minutes.

Walking and Training @ Shad

2012-01-23T19:19:00.000-05:00

AM Fasted Walking - 1.37 miles in approximately 20 minutes. This is part of my AM commute.
PM Walking - 1.37 miles in approximately 20 minutes. This is part of my PM commute.

A1. Press 142.5 x 5 x 2 sets, x 10
A2. Back Squat 315 x 5 x 2 sets, x 7
Chin-Ups BW x 18, BW x 7, BW x 4
Ab Wheel BW x 12 x 3 sets
Neck Harness 25# x 23 x 4 sets

Completed lift in 1 hour 5 minutes.

3 of 3 AM Fasted Walks

2012-01-21T19:19:00.000-05:00

AM Fasted Walk - 1.99 miles

This is 3 of 3 AM fasted walks I told myself I would get in this week. Also, did neck harness 25# x 22 x 4 sets.

2 of 3 AM Fasted Walks plus Training

2012-01-20T19:18:00.000-05:00

AM Fasted Walk = 1.80 miles in 30 minutes 45 seconds

This is 2 of 3 AM fasted walks I told myself I would get in this week. One more to go.

Ate breakfast and lifted shortly thereafter.

A1. Bench Press 280 x 5 x 3 sets
A2. Seated Wide-Grip Cable Row 180 x 8 x 3 sets
B1. Seated Alternating DB Curls 25 x 15 x 2 sets
B2. Back Squats 315 x 5 x 2 sets, x 7

Maintaining the squat poundage, but going for rep maxes each lift. Really trying to improve technique at this point. I'd like to nail 315 for 10 before moving on. Anyways, I'll see how things go next week.

1 of 3 AM Fasted Walks

2012-01-19T13:36:00.001-05:00

AM Fasted Walk (treadmill) - 2 miles in 27 min 47 sec
Speed - 4.3
Incline - 1.0%

This is 1 of 3 AM fasted walks I told myself I would get in this week. Two more to go.

Training @ Shad

2012-01-18T20:13:00.004-05:00

A1. Press 140 x 5 x 2 sets, x 10
A2. Deadlift 370 x 9 x 1 set
B1. Weighted Pull-Ups 25 x 8 x 3 sets
B2. Roman Chair Sit-Ups 25 x 12 x 3 sets
Neck Harness 25 x 21 x 4 sets

Training @ Shad

2012-01-16T13:30:00.000-05:00

A1. Bench Press 277.5 x 5 x 3 sets
A2. Wide-Grip Seated Cable Row 170 x 12, x 10 , x 12
B1. Barbell Curls 45 x 15, 50 x 15
B2. Back Squats 315 x 5 x 2 sets, x 6 or 7 lost count
Neck Harness 25# x 20 x 4 sets

My goal for the rest of January is to complete three AM fasted walks every week. This will be my first plug-in for the GSLP. Also, by the end of the month I will create a monthly menu plan and tracking log to ensure my nutritional status is consistently up to speed. On February 1st I will plug-in the FM for chin-ups.

Here's to a successful 2012.

Training for past two days.

2012-01-13T16:21:00.002-05:00

2012 Official Starting Stats:
Ht: 68.5" BW: 195 lbs. BF: 12.66% (7-site) Neck: 16.5"

2012 Training Goals:
BW: 207 lbs. BF: < 10% Neck: 17+"

Squat 405 x 5 x 3 sets
Bench 315 x 5 x 3 sets
Deadlift 455 x 5 x 1 set
Press 185 x 5 x 3 sets
Clean (1.5)BW x 1
Snatch BW x 1

Compete in both a powerlifting meet and weightlifting meet.

Thursday, January 12, 2012
A1. Press 135 x 5 x 2 sets, x 10
A2. Deadlift 365 x 7 or 8 (Don't remember. Went to "B" pairing without any rest and didn't record my final reps.)
B1. Chin-Ups BW x 10, x 8, x 5
B2. Roman Chair Sit-Ups BW x 12 x 3 sets
Neck Harness 25# x 15+ x 4 sets

Treadmill Walk - 1.62 miles in 23 minutes 14 seconds with 2% incline @ 4.2 speed.

Completed the above in 1 hour 30 minutes flat. This includes a 20 minute warm-up. Not too shabby if I do say so myself. Trying to keep things efficient these days.

Friday, January 13, 2012
AM Fasted Walking - 1.37 miles in approximately 20 minutes. This is part of my AM commute.
PM Walking - 1.37 miles in approximately 20 minutes. This is part of my PM commute.

Total mileage walked this week = 6.23 miles.

A Wednesday Morning Walk

2012-01-11T09:33:00.001-05:00

AM Fasted Walking - 1.69 miles in 26 minutes 34 seconds

PM Mobility Work

Training @ Shad

2012-01-10T19:00:00.000-05:00

A1. Bench Press 275 x 5 x 3 sets
A2. Wide-Grip Seated Cable Row 150 x 12, 160 x 12, 170 x 12
B1. Seated Alt. DB Curls 20# x 15 x 2 sets
B2. Back Squats 315 x 5 x 3 sets

Today I totally dicked around without trying to shoot for any PR's. Due to the winter break I've been really inconsistent with my training and dietary intake, so things have not been where they should be. With that being said, today was all about getting under the bar and getting back into the groove. Also, I ended up pairing movements to get in and out of the gym. Seemed to work pretty well. I was able to complete the lift in 1 hour 3 minutes.

A Sunday Stroll

2012-01-08T19:01:00.000-05:00

AM Fasted Walking - 1.80 miles in 28 minutes 21 seconds.

Today was going to be a squat day, but unfortunately I need to study for an exam. Freakin' winter session classes. Gotta luv 'em.

On a different note, this is the first time I noticed my appetite to be affected from the walking. The first two AM fasted walking sessions didn't really change anything, but today's walk did big time! I'm hungrier than hell and I just ate 45 minutes ago. I'm thinking my first two walks weren't long enough to affect anything. Based on today's result I will keep my walks above 25 minutes.

The Early Morning Commute

2012-01-06T16:46:00.002-05:00

AM Fasted Walking - 1.37 miles in 20 minutes. Nothing unusual to report.

Training @ Shad

2012-01-05T18:51:00.002-05:00

Press 150 x 5 x 2 sets, x 8
Deadlift 375 x 7
Pull-Ups 25# x 7 x 3 sets
Ab Wheel 20# x 12 x 3 sets
Neck Harness 25# x 21 x 4 sets

The Early Morning Commute

2012-01-04T18:21:00.001-05:00

AM Fasted Walking - 1.46 miles through the rough side of town. I need to purchase a firearm.

Training @ Shad

2012-01-03T19:02:00.001-05:00

Bench Press 285 x 5, x 5, x 6
Back Squat 330 x 5, x 5, x 7 (got 6 last time)
Wide-Grip Seated Cable Row 170 x 8 x 3 sets
Barbell Bicep Curls 75 x 12 x 2 sets
Neck Harness 25 x 20 x 4 sets

Training @ Bowtie Gym

2011-12-31T10:26:00.002-05:00

Back Squat 325 x 5 x 2 sets, x 7 (hit 6 last time)
Press 166 x 1, 166 x 1*

Had a family event to attend, so I was only able to squat and press. Pulled the plug after the second attempt on the press. Looking forward to getting back to a normal routine after the holidays. The time was well spent with the family, but the holiday cheer is killing my lifts.

Training @ TPS

2011-12-29T23:51:00.001-05:00

Light Back Squat 275 x 5 x 2 sets
Bench Press 280 x 5 x 3 sets
Deadlift 370 x 6 x 1 set
Wide-Grip Seated Cable Rows 160 x 12 x 3 sets
Seated Alternating DB Curls 30# x 10, x 9
Neck Harness 25# x 17 x 4 sets

Training @ TPS

2011-12-27T18:21:00.001-05:00

Monday, December 26, 2011
Press 165 x 5 x 3 sets *PR*
Squat 320 x 5 x 2 sets, x 7 (wanted 9 on this one)
A1. Chin-Ups BW x 14, x 12, x 10 (wanted x 14,14,13 but made rest periods shorter than usually)
A2. Weighted Sit-Ups 25# x 12 x 3 sets

Tuesday, December 27, 2011
Neck Harness 25# x 16 x 4 sets

Still feeling weak under the bar lately, especially squats, and I'm not sure what it is.

Training @ Shad

2011-12-23T14:43:00.001-05:00

December 23, 2011

BW = 196.24 lbs. (+2.0 lbs) Neck = 16 1/2" (+1/2")

Bench Press 275 x 5 x 2 sets, x 7 x 1 set
Deadlift 410 x 5 x 1 set *PR* (Power Clean PR @ 215 x 1)
Seated Wide-Grip Cable Rows 160 x 12, x 12, x 11
Seated Alt. DB Curl 30 x 8 x 2 sets
Neck Harness 25# x 15 x 4 sets

Wasn't expecting a PR out of the deadlift today considering the recent flu. The last two reps weren't solid, so I'm going to hit a reset on the deadlifts next time. Also, took it easy on bench. I wasn't feeling very strong during the warm-ups, so I decided not to attempt a PR at 292. Other than that, solid training. See you either Sunday or Monday.

Training @ Shad

2011-12-21T17:49:00.001-05:00

Back Squat 315 x 5, x 5, x 6
Press 164 x 4, x 5 , x 5
Pull-Ups 25# x 6 x 3 sets
Ab Roller BW x 12 x 3 sets
Neck Harness 20# x 25 x 4 sets

Well, today's performance wasn't the best. First time squatting in a week and first time back in the gym after 5 days. The numbers reflect that too. My recent final examination marathon coupled with a flu really beat the hell out of me. Needless to say these next two weeks are going to be refreshing.

Training @ Shad

2011-12-16T20:44:00.002-05:00

Bench Press 291 x 5 x 3 sets *PR*
Deadlift 406 x 5 x 1 sets *PR* (Power Clean 211 x 1 *PR* during warm-ups)
Wide-Grip Seated Cable Row 160 x 10 x 3 sets
Standing Barbell Curls 75 x 10 x 2 sets
Neck Harness 20# x 24 x 4 sets

I can't believe I made it through my first week of final exams and still managed some PR's. I had three final exams in a row, minimal sleep, late nights, managed only two lifts, borderline adequate nutrition, and I'm in the beginning stages of a head cold/flu. These next four days are going to be nothing but a haze.

Thank God for DayQuil.

Training @ Shad

2011-12-12T19:33:00.000-05:00

Back Squat 361 x 5 x 2 sets, 361 x 3 x 1 set
Press 163 x 5 x 3 sets *PR*
Chin-Ups BW x 14, BW x 13 x 2 sets *PR*
Off-Bench Obliques BW x 12 x 3 sets
Neck Harness 20# x 23 x 4 sets

Well, my PR attempt on the squat didn't go as planned. My first two sets felt solid and after looking at the video of the 3rd set I now know I'm playing mind games with myself. I took them ass to grass and they came up pretty good, but I doubted myself for a split second on the 4th rep and broke concentration. This allowed the barbell to came out of the groove, sent me forward, and I lost it. At this point it's now mental toughness and technique that are going to make or break me on the back squat.

Repeat attempt on Friday, or reset? That is the question. This is the third time I've missed a PR over 360 on the back squat. Twice on SSLP and now once on the GSLP.

Training @ BSC-Allston

2011-12-09T21:51:00.002-05:00

Back Squat 355 x 5 x 3 sets
Bench Press 290 x 5 x 3 sets *PR*
Pendlay Rows 135 x 10, 185 x 8, 185 x 9
Standing Alternating DB Curls 25 x 15 x 2 sets
Neck Harness 20# x 22 x 4 sets

Training @ Shad

2011-12-06T20:54:00.002-05:00

Press 162 x 5 x 3 sets *PR*
Deadlift 400 x 5 x 1 set
A1. Pull-Ups BW x 12 x 3 sets
A2. Ab Wheel 20# x 11 x 3 sets
Neck Harness 20# x 21 x 4 sets

Training @ Shad

2011-12-04T19:14:00.001-05:00

BW = 194.25 lbs (-0.25 lbs) Neck = 16 1/4 inches (+1/4")

Back Squat 350 x 5 x 2 sets, 350 x 6 x 1 set *PR*
Bench Press 286 x 5 x 3 sets *PR*
Wide-Grip Seated Cable Row 160 x 9 x 3 sets
EZ Curl Bar Curls 80 x 8 x 2 sets
Neck Harness 20# x 20 x 4 sets

Finally, I'm back in PR ranges on the squat and bench. Today's last set of squats felt a lot tighter than the last set of squats on November 28th, so I'm feeling good about things. Today's weigh-in revealed that I need to change things nutritionally. I'm a quarter pound under from the previous weigh-in. On a positive note, my neck girth increased by a quarter inch.

Training @ Shad

2011-12-01T16:29:00.002-05:00

Press 161 x 5 x 3 sets *PR*
Deadlift 395 x 5 x 1 set
Chin-Ups 25# x 8,7, 5-6?
Ab Wheel 20# vest x 10 x 3 sets
Neck Harness 20# x 19 x 4 sets

I'm pleased to report that my PR on the press was an absolute joke. BIG TIME. I could have nailed 3 sets of 7 on this, but held back because I haven't done any resets on my press using SS. Deadlifts were a stinkin' joke too. The funny thing about today's lift is that it was all done on 2 1/2 hours of sleep due to my ass staying up all night studying for an exam first thing this morning. I also sat through two lectures and drove 90 minutes round trip. Today's lesson is that sleep is overrated - BIG TIME! So, with that said, keep training regardless of any background fatigue and/or sleep deprivation.

Training @ Shad

2011-11-28T18:27:00.001-05:00

Bench Press 284 x 5 x 3 sets
Back Squat 345 x 5 x 2 sets, 345 x 6 x 1 set
Wide-Grip Seated Cable Row 160 x 8 x 3 sets
Seated Alternating DB Curls 20# x 15, 12
Neck Harness 20# x 18 x 4 sets

The sixth rep on the last set of squats was U-G-L-Y. I mean ugly. Totally got into my knees and my head came up. It was quite the fight too. Next time around it's going to be sets of five across for sure. If my technique goes south on squats during Friday's lift I'm going to hit another reset.

Training @ Bowtie Gym

2011-11-24T20:49:00.003-05:00

BW = 194.5 lbs.

Back Squat 340 x 5 x 2 sets, 340 x 6 x 1 set
Press 160 x 5 x 3 sets
Pull-Ups BW x 12 x 2 sets, BW x 11
Ab Wheel 20# x 9 x 3 sets
Neck Harness 20# x 17 x 4 sets

Training @ Shad

2011-11-22T19:56:00.002-05:00

Bench Press 283 x 5 x 3 sets
Deadlift 390 x 5 x 1 set
Wide-Grip Seated Cable Rows 150 x 12 x 3 sets
Seated DB Curls 25 x 12, 6
Neck Harness 20# x 16 x 4 sets

Deadlifts moved pretty good even with two reps getting out in front of me. Bench press felt fast as well. Still plenty left in the tank before any resets occur.

Training @ Shad

2011-11-20T14:10:00.005-05:00

Back Squat 335 x 5 x 2 sets, 335 x 6 x 1 set
Press 159 x 5 x 3 sets
Chin-Ups Bw x 13 x 3 sets *PR*
Ab Wheel 20# vest x 8 x 3 sets
Neck Harness 20# x 15 x 4 sets
Shoulder Rehab

Today's squats felt really good and a lot easier than 330. Looking forward to 340.

Training @ Shad

2011-11-17T16:41:00.003-05:00

Bench Press 282 x 5 x 3 sets
Seated Wide-Grip Cable Rows 150 x 10,10,12
Barbell Curls 75 x 8 x 2 sets
Deadlift 385 x 5 x 1 set
Neck Harness 20# x 25,15,15,10

Airdyne 4 minutes of Tabata protocol. Brutal. Wanted to stop after 2:30 minutes, but kept grinding. Two words = holy smokes!

Training @ Shad

2011-11-14T18:29:00.007-05:00

Back Squat 330 x 5 x 2 sets, 330 x 6 x 1 set
Press 158 x 5 x 3 sets
Pull-Ups 25# x 5 x 2 sets, 25# x 6 x 1 set
Ab Wheel BW x 12 x 3 sets
Neck Harness 20# x 25 x 2 sets, 20# x 15 x 2 sets

Training @ Shad

2011-11-11T18:36:00.001-05:00

Back Squat 325 x 5 x 2 sets, 325 x 6
Bench Press 281 x 5 x 3 sets
Wide Grip Seated Cable Rows 160 x 8 x 2 sets, 140 x 8
Barbell Curls 70 x 13, 70 x 8+4
Neck Harness 15# x 25 x 4 sets

Feeling slightly indifferent about today's performance in the gym. The squats felt sloppy and I should have nailed more than 6 reps on my last set. I totally chumped out. I also felt weak on the rows and curls. This week's exams combined with late night studying and minimal sleep took a toll on my body. Thank God for caffeine. On a positive note, the bench press felt pretty decent considering the inflammation that's kicking around in my left shoulder. This weekend is going to be all about good food, tons of sleep, and recovery.

Training @ UML

2011-11-09T22:37:00.001-05:00

Press 157 x 5 x 3 sets
Deadlift 380 x 5 x 1 set
Chin-Ups BW x 12 x 2 sets, BW x 8
Neck Harness 15# x 25 x 4 sets

Training @ Shad

2011-11-06T16:01:00.003-05:00

Back Squat 275 x 5 x 1 set
Bench Press 280 x 5 x 3 sets
Pendlay Rows 135 x 5, 155 x 5, 185 x 5, 205 x 5
Barbell Curls 70 x 12 x 2 sets
Neck Harness 10# x 25 reps x 4 sets

I kept things easy on the back squat due to conducting a VO2 Max test yesterday for a research study on campus.

Training @ Shad

2011-11-03T19:08:00.001-04:00

Back Squat 320 x 5 x 2 sets, 320 x 8 x 1 set
Press 156 x 5 x 3 sets
Chin-Ups BW X 12 x 3 sets

Training @ Shad

2011-11-01T19:40:00.002-04:00

Bench Press 277 x 5 x 3 sets
Deadlift 375 x 5 x 1 set
Wide-Grip Seated Cable Row 150 x 8 x 3 sets
Barbell Curls 70 x 10 x 2 sets

Training @ Shad

2011-10-30T14:52:00.006-04:00

BW = 193.5 lbs

Back Squat 315 x 5 x 2 sets, 315 x 8 x 1 set
Press 155 x 5 x 3 sets
Power Clean 160 x 3 x 5 sets
Pull-Ups BW x 11 x 2 sets, BW x 12 x 1 set

Decided to drop 10% on the back squat since last week's technique with 350lbs on the squat wasn't so good. Some structures/tissues weren't feeling so good afterward and I feel as though they haven't fully recoverd since then. With that being said, my programming for the squat will now reflect the Greyskull LP. With other lifts I will keep milking the Starting Strength novice progression until it no longer works. At that point those remaining lifts will also transition to the Greyskull LP.

Training @ UML

2011-10-27T14:13:00.003-04:00

Light Back Squat 280 x 5 x 1 set
Bench Press 276 x 5 x 3 sets
Back Extensions BW x 12 x 3 sets
Biceps Curls 65 x 12 x 2 sets

Low back is acting up again. Some pain in right gluteal fold after Tuesday's squat session that has continued to lurk since then. Feeling as though I need to be tighter in hole. Last couple of squat sessions I've been using the"bounce" off the hamstrings and it works like a stinkin' charm. Unfortunately, I don't think I'm staying tight enough and it's causing problems. We'll see how things turnout on Sunday.

Training @ Shad

2011-10-25T16:39:00.002-04:00

Back Squat 350 x 5 x 3 sets
Press 154 x 5 x 3 sets
Deadlift 370 x 5 x 1 set
Chin-Ups BW x 11 x 3 sets

Training @ UML

2011-10-20T15:06:00.002-04:00

Back Squat @ 80% 275 x 5 x 1 set
Bench Press 275 x 5 x 3 sets
Pendlay Rows 225 x 5-6, 155 x 10 x 2 sets
Barbell Curls 65 x 10 x 2 sets

Freakin' lame ass recreation center. The "Fitness" police caught me using chalk again. Apparently safety is overruled by cleanliness. To be continued...

Training @ UML

2011-10-18T14:54:00.001-04:00

Back Squat 345 x 5 x 3 sets
Press 152 x 5 x 3 sets
Pull-Ups BW x 11, BW x 11, BW x 6
Oblique Bridges BW x 15 x 3 sets

Training @ UML

2011-10-13T15:57:00.001-04:00

Back Squat 340 x 5 x 3 sets
Bench Press 270 x 5 x 3 sets
A1. Pendlay Rows 135 x 12 x 3 sets
A2. Hanging Leg Raises BW x 12 x 3 sets
Barbell Curls 65 x 8 x 2 sets

Trainig @ Shad

2011-10-11T16:00:00.000-04:00

Light Back Squat 270 x 5 x 1 set
Press 151 x 5 x 3 sets
Power Clean 155 x 5 x 3 sets
Chin-Ups BW x 10 x 3 sets

Training @ Shad

2011-10-09T16:15:00.002-04:00

Back Squat 335 x 5 x 3 sets
Bench Press 267 x 5 x 3 sets
A1. Pendlay Rows 135 x 12 x 2 sets, 135 x 10 x 1 set
A2. Ab Wheel BW x 8 x 3 sets

It's been some time since my last post, but now I'm back. I started a doctoral program in September, so it's taking time to adjust to the course load, life in general, and training. Still using the Starting Strength model, but with a few modifications. For instance, I'm using Pendlay Rows instead of back extensions as a 'deload' from deadlifts/powercleans, but still allow some sort of training effect as well as some upper back work for general shoulder health. I'm interested to see how they change things with my left shoulder pain.

Bodyweight is hovering around 184lbs, but the plan is to GOMAD and consume a USDA approved diet using the 'MyPyramid' guidelines. I did this when I first started Starting Strength and it worked like a charm. My squat hit an all time high of 360 x 5 x 3 sets. I've had many "resets" since my earlier days, so it's my hope during this time I've become more efficient neuromuscularly; therefore, if I can overfeed myself as I did during the first run, my theory is that during this second progression I will hit a new level.

Stay tuned.

Training @ Shad

2011-07-22T09:46:00.001-04:00

Back Squat 250 x 5 x 3 sets
Press 125 x 5 x 3 sets
Power Clean 155 x 3 x 5 sets
Hanging Leg Raises BW x 12 x 3 sets
Turkish Get-Ups 16kg x 5 minutes

Training @ Emerson

2011-07-20T16:10:00.002-04:00

Back Squat 245 x 5 x 3 sets
Bench Press 250 x 5 x 3 sets
Deadlift 335 x 5 x 1 set
Chin-Ups BW x 11 x 2 sets, BW x 8 x 1 set
Barbell Curls 45 x 15 x 2 sets

Training @ Shad

2011-07-18T16:08:00.000-04:00

Back Squat 235 x 5 x 3 sets
Press 120 x 5 x 3 sets
Power Clean 135 x 3 x 5 sets
Hanging Leg Raises BW x 12 x 3 sets
Get-Ups 16kg x 5 minutes

Training @ Shad

2011-07-16T22:03:00.003-04:00

Back Squat 230 x 5 x 3 sets
Bench Press 245 x 3 sets
Deadlift 315 x 5 x 1 set
Pull-Ups BW x 10 x 3 sets
Barbell Curls 45 x 10 x 2 sets
Swings paired with jog 16kg x 5 minutes

Training @ Shad

2011-07-14T22:01:00.000-04:00

Back Squat 225 x 5 x 3 sets
Press 115 x 5 x 3 sets
Deadlift 275 x 5 x 1 set
Turkish Get-Ups 16kg x 5 minutes

Training @ YouFit, Pampano, FL

2011-07-08T21:59:00.000-04:00

Back Squat 275 x 5 x 2 sets, 8 x 1 set
Bench Press 270 x 5 x 3 sets
Chin-Ups Bw x 10,10,11
Pendlay Rows 135 x 8 x 3 sets

Training @ Shad

2011-07-06T21:58:00.000-04:00

Back Squat 135 x 5 x 3 sets*
Press 156 x 5 x 3 sets

*Went easy on b.squat. SI joint flaring up like a SOB.

Training @ Bowtie Gym

2011-07-04T21:56:00.000-04:00

Back Squat 315 x 5 x 3 sets
Bench Press 265 x 5 x 3 sets
Pull-Ups BW x 10,9,5
Back Extensions BW x 12 x 3 sets

Training @ Emerson

2011-06-30T18:41:00.002-04:00

Back Squat 265 x 5 x 2 sets
Press 155 x 5 x 3 sets
Deadlift 395 x 5 x 1 set (power clean 205 x 1 during warm-up)
Hanging Leg Raises BW x 15 x 3 sets
Shoulder Prehab/Rehab

Training @ Emerson

2011-06-28T20:27:00.002-04:00

Back Squat 335 x 5 x 3 sets
Bench Press 262 x 5 x 3 sets
A1. Back Extensions BW x 12 x 3 sets
A2. Chin-Ups BW x 10 x 2 sets, BW x 13

Training @ Shad and Emerson

2011-06-24T10:20:00.001-04:00

Had to split up my lift between locations due to time restraints.

Shad
Press 152 x 5 x 3 sets

Emerson
Back Squat 330 x 5 x 3 sets
Power Clean 190 x 3 x 5 sets (Power Snatch 152# during warm-up)
Hanging Leg Raises BW x 12 x 2 sets, BW x 15

Training @ Emerson

2011-06-22T10:36:00.000-04:00

Back Squat 260 x 5 x 2 sets
Bench Press 260 x 5 x 3 sets
Deadlift 390 x 5 x 1 set
Pull-Ups BW x 9 x 2 sets, BW x 12

Training @ Shad

2011-06-20T19:55:00.003-04:00

Back Squat 325 x 5 x 3 sets
Press 151 x 5 x 3 sets
Power Clean 185 x 3 x 5 sets (power snatch 151# during warm-up)
Hanging Leg Raises BW x 12 x 3 sets

Training @ Emerson

2011-06-17T19:53:00.001-04:00

Back Squat 320 x 5 x 3 sets
Bench Press 255 x 5 x 3 sets
Chin-Ups BW x 9 x 2 sets, BW x 12

Training @ Emerson

2011-06-15T12:35:00.000-04:00

Back Squat 315 x 5 x 3 sets
Press 150 x 5 x 3 sets
Pull-Ups BW x 8 x 3 sets
Hanging Leg Raises BW x 12 x 3 sets

Training @ Bowtie Gym

2011-06-13T12:30:00.002-04:00

Back Squat - didn't do because of lower leg injury preventing me from squatting
Bench Press 252.5 x 5 x 3 sets
Deadlift 385 x 5 x 1 set*

*Would have attempted more on the deadlift, but didn't realize 385 is what I hit last time. Oh well, for another day.

Training @ Shad

2011-06-10T12:27:00.003-04:00

Back Squat 355 x 2, 315 x 5 x 2 sets*
Press 147.5 x 5 x 3 sets
Deadlift 385 x 5 x 1 set (Power clean 195 x 1 during warm-up)
Hanging Leg Raises BW x 12 x 3 sets

*Missed 355 on back squat. Did two sets with 315 to keep volume up because Tuesday might be the next time I lift due to camping trip this weekend.

Training @ Shad

2011-06-07T17:23:00.003-04:00

Back Squat 350 x 5 x 3 sets
Bench Press 250 x 5 x 3 sets
Power Clean 165 x 3 x 5 sets (snatched for warm-up)
Chin-Ups BW x 8 x 3 sets

Training @ Shad

2011-06-03T17:05:00.002-04:00

Back Squat 345 x 5 x 3 sets
Press 145 x 5 x 3 sets
Deadlift 380 x 5 x 1 set
Hanging Leg Raises BW x 12 x 3 sets

The squats were a stinkin' struggle today. The last two sets took some blood and guts to grind out. They might have been a little high, but not sure. On Monday I plan to film my sets to ensure I'm getting depth. That way I'll know if I'm kidding myself or not. Other than that, solid lifting today.

Training @ Shad

2011-06-01T23:00:00.003-04:00

Back Squat 275 x 5 x 3 sets (80% of Monday's load)
Bench Press 245 x 5 x 3 sets
Power Clean 155 x 3 x 5 sets
Pull-Ups BW x 7 x 3 sets

Training @ Shad

2011-05-30T21:34:00.003-04:00

Back Squat 340 x 5 x 3 sets
Press 140 x 5 x 3 sets
Deadlift 375 x 5 x 1 set (Power Clean 195 x 1 during warm-up)
Hanging Leg Raises BW x 12,12,9

Set-up looked horrible on the deadlift. The lift was rushed a bit, so I didn't get full extension before a few pulls. Friday is the next deadlift day, so I will really emphasize spinal extension before each rep. Otherwise, the load felt easy.

Training @ Shad

2011-05-27T11:48:00.004-04:00

Back Squat 275 x 5 x 3 sets
Bench Press 240 x 5 x 3 sets
Deadlift 365 x 5 x 1 set
Chin-Ups BW x 7 x 3 sets

Went with an 80% load of 5 rep working weight on squat. The volume is starting to catch up with me.

Training @ Shad

2011-05-25T22:50:00.002-04:00

Back Squat 335 x 5 x 3 sets
Press 135 x 5 x 3 sets
Deadlift 355 x 5 x 1 set
Hanging Leg Raises BW x 12 x 2 sets, BW x 7

Training @ Emerson

2011-05-23T16:03:00.001-04:00

Back Squat 330 x 5 x 3 sets
Bench Press 235 x 5 x 3 sets
Deadlift 345 x 5 x 3 sets
Pull-Ups BW x 6 x 3 sets

Training @ Shad

2011-05-20T08:51:00.001-04:00

Back Squat 325 x 5 x 3 sets
Press 125 x 5 x 3 sets
Deadlift 335 x 5 x 1 set (snatched and power cleaned for warm-up)
Sit-Ups BW x 12 x 2 sets, Hanging Knee Raises BW x 8

Training @ Emerson

2011-05-18T15:26:00.001-04:00

Back Squat 320 x 5 x 3 sets
Bench Press 230 x 5 x 3 sets
Deadlift 325 x 5 x 1 set
Chin-Ups BW x 6 x 3 sets

Training @ Emerson

2011-05-16T16:50:00.002-04:00

Back Squat 315 x 5 x 3 sets
Press 135 x 5, 115 x 5 x 2 sets
Deadlift 315 x 5 x 1 sets

Still haven't recovered from my PFT, so poundages were cut back. Feeling weak BIG TIME on pressing movements.

Physical Fitness Test

2011-05-14T16:46:00.001-04:00

20 Pull-ups (dead hang): 100 points
100 Crunches in 2 min: 100 points
22:29 Three Mile Run: 73 points
TOTAL SCORE: 273 out of 300

Not too shabby for a 190+ pound male who doesn't run, but only squats. I guess strength does matter.

Training @ Emerson

2011-05-13T16:45:00.001-04:00

Back Squat 275 x 5 x 3 sets
Bench 225 x 5 x 3 sets

Abbreviated things due to PFT going tomorrow. Don't want to wear myself out.

Training @ Emerson

2011-05-11T16:44:00.001-04:00

Back Squat 325 x 5 x 3 sets
Press 140 x 5 x 3 sets
Power Clean 155 x 3 x 5 sets

Training @ Emerson

2011-05-07T17:45:00.000-04:00

Back Squat 320 x 5 x 3 sets
Bench Press 265 x 5, 265 x 4*
Deadlift 335 x 5 x 1 set

*Pulled the plug after the second set. My recovery has been less than optimal due to current eating habits.

Training @ Emerson

2011-05-05T08:12:00.000-04:00

Back Squat 315 x 5 x 3 sets
Press 135 x 5 x 3 sets
Power Clean 135 x 3 x 5 sets

Power cleans did not go well. The plan was to clean 175 x 3 x 5 sets, but I just didn't have it in me, so I bumped the poundages down to get the reps in.

Training @ Shad

2011-05-03T08:10:00.001-04:00

Back Squat 305 x 5 x 3 sets
Bench Press 260 x 5 x 3 sets
Deadlift 325 x 5 x 1 set

Training @ Shad

2011-04-29T11:24:00.002-04:00

Squat 295 x 5 x 3 sets
Press 150 x 4 x 1 set*
Power Clean 165 x 3 x 5 sets**

*Made too big of a jump on this. Will attempt again on Wednesday for three sets.
**Snatched for warm-ups on power clean. They're pathetic.

Wednesday @ Emerson

2011-04-27T16:35:00.001-04:00

Back Squat 285 x 5 x 3 sets
Bench Press 255 x 5 x 3 sets
Deadlift 315 x 5 x 1 set

Do over.

2011-04-25T20:43:00.005-04:00

So, today I did a complete reset. Not your typical 10% reset on a lift as described by Rippetoe, but a big time do over. Lately I've been training for a PFT, but now that it has passed I can get back to some real training. Today was my official first day back at it. Felt good to get under the bar again. Here it is:

Back Squat 275 x 5 x 3 sets
Press 145 x 5 x 3 sets
Deadlift 295 x 5 x 3 sets

Completed a few snatches and cleans while warming up on the deadlift. The numbers were miserable, so I won't talk about them.

Training @ Youfit - Ft. Lauderdale, FL

2011-03-03T09:31:00.002-05:00

Back Squat 315 x 5 x 3 sets
Press 155 x 5 x 3 sets
Deadlifts 405 x 5 x 1 sets
Neck Flexion & Extension 25# x 8-12 x 3 sets

Training @ Shad

2011-03-01T09:29:00.001-05:00

Back Squat 330 x 5 x 3 sets
Bench Press 265 x 5 x 3 sets
Back Extensions BW x 15, 10# x 15 x 2 sets
Neck Flexion & Extension 25# x 8-12 x 3 sets

Training @ Emerson

2011-02-26T09:27:00.001-05:00

Back Squat 325 x 5 x 3 sets
Press 165 x 5 x 3 sets *
Power Clean 195 x 3 x 5 sets
Neck Flexion & Extension 25 x 8-12 x 3 sets

*The press wasn't a true PR due to using my legs and slightly push pressing it on the last reps of the last set.

Training @ Shad

2011-02-24T07:16:00.002-05:00

Back Squat 320 x 5 x 3 sets
Bench Press 286 x 5 x 2 sets, 4 x 1 set (Ugh, so close to a new PR!)
Back Extensions BW x 15, 10# x 15 x 2 sets
Chin-Ups BW x 11 x 2 sets, 10 x 1 set
Neck Extension & Flexion 25# x 12 x 3-4 sets

Ended the lift with some shoulder prehab/rehab and bicep curls. The shoulder has been acting up again and Goldilocks claims my biceps are not up to par. Girlfriends, gotta love 'em.

Training @ Shad

2011-02-22T17:03:00.004-05:00

Back Squat 315 x 5 x 3 sets
Press 161 x 5 x 3 sets *PR*
Deadlift 405 x 5 x 1 sets *PR* (tied previous P.Clean PR during warm-up)
Neck Extension & Flexion 25lbs. x some reps x 3 sets

Since the holidays I have not been training like a man should be and my squat numbers show for it. Also, I am officially a fat body by Marine Corps standards, so needless to say I need to reduce my waistline and increase my neck girth, hence the neck work. I'm not happy about the situation, but hey, regulations are regulations. So, until my waistline gets down, my squat numbers may suffer, but you can bet your life I'm going to try like hell to keep progress moving even though I'm on a relatively restrictive diet.

That is all. Carry on.

Training @ Shad

2011-02-18T11:55:00.003-05:00

Squat 325 x 5 x 3 sets
Bench Press 285 x 5 x 3 sets *PR*
Back Extensions BW x 15, 10lbs x 15, 10lbs x 11
Pull-Ups BW x 11 x 3 sets

Squats felt horrible. My technique was way off. I feel as though my trunk is becoming too verticle as I come out of the hole thus reducing the hip drive and causing me to get into my knees.

Training @ Shad

2011-02-15T20:42:00.004-05:00

Back Squat 315 x 5 x 3 sets
Press 160 x 5 x 3 sets
Power Clean 195 x 3 x 5 sets *PR*

Tied previous PR on press.

Training @ Emerson College

2011-02-11T20:41:00.001-05:00

Bench Press 280 x 5 x 3 sets
Chin-Ups BW x 11 x 2 sets, BW x 8 x 1 set

Couldn't squat due to drill this weekend. Tied previous PR on the bench press.

Recovery Work @ BSC Downtown Crossing

2011-02-09T17:11:00.002-05:00

Had to wait for Goldilocks to finish up some business stuff downtown, so I decide to do some easy work to get blood flowing. Anyways, this is what I did:

1) Walked it out on the treadmill. Hardly broke a sweat.
2) Foam rolled various body parts.

Then Goldilocks showed up and it was time to go home.

Training @ Shad

2011-02-08T20:50:00.005-05:00

Back Squat 345 x 5 x 3 sets
Press 158.5 x 5 x 3 sets
Deadlift 395 x 5 x 1 set *PR*

Squats were a little shaky. Didn't feel tight on any of the sets and now my SI joint is paying for it. Deadlifts are coming along nicely with the double overhand grip. Not sure when I will switch over to an alternate grip, but it's good for a 435lbs pull. I know this because I pulled 435lbs double overhand for a single back in December at the meet.

Freight train.

2011-02-05T11:24:00.005-05:00

Holy smokes! I feel like I've been hit by a freight train. My lifts are getting close to their PR numbers and it's starting to take a toll on my body. It feels good. On a different note, I think the high rep back extensions have been helping out with my sciatica. I haven't had any major symptoms into my right hamstring since I went into the higher rep ranges. Hopefully my hunch is correct.