Oct 29, 2012 – WORKOUT B (Squat, Overhead Press, Deadlift)

Squat
5×5 60 lbs.

Press
5×5 60 lbs.

Deadlift
5×5 100 lbs.

NOTES
The start of week 2 of the 12 week program. Not much to say at this point, the weight is still “easy” but I will continue watching the weight I add so I can continue to see progress and gain strength. I might add 10 lbs as opposed to 5 lbs. on some of these lifts. I still have concerns over my squat form. I think I need to take my wife with me to record my lifts from the side so I can see how I look and make corrections. Not sure I can sell her on that idea, so it will probably mean propping my mobile device on a piece of equipment to give me a side profile of my squats. Maybe next time I lift.

I am making an effort on the deadlift to “bend through the knees” keeping my shoulder blades over the the bar and pulling the weight in an effort accomplish the lift. I have caught myself squeezing my shoulder blades, which isn’t correct. Sometimes trying to make too many corrections at once causes me more frustration rather than concentrating on the lift itself, regardless of the weight. I also did 5×5 dips (assisted 20 lbs.), 3×20 crunches and 30 minutes on the elliptical trainer.

Oct 31, 2012 – WORKOUT A (Squat, Bench Press, Barbell Row)

Squat
5×5 75 lbs.

Bench
5×5 65 lbs.

Row
5×5 75 lbs.

Notes
I know it’s recommended when starting with the empty barbell to stick 5 lb increments when going up in weight. I increased 15 lbs. on my squat and a 10 lbs. on the bench today. Both weights were still easy to accomplish. I did added another 20 lbs., followed by another 15 lbs. in order to give myself a 1RM for squats at 135 lbs. I was able to accomplish a single squat, which was challenging. No way could I sustain that weight this early in the program, so keeping my expectations at 5 or 10 lbs. increments is a must.

Nov 02, 2012 – WORKOUT B (Squat, Overhead Press, Deadlift)

Squat
5×5 90 lbs.

Press
5×5 55 lbs.

Deadlift
5×5 110 lbs.

NOTES
It’s the end of week 2 and feel more confident when I go to the gym now than when I started this program just 2 weeks ago. Progress is achieved every time I load up the barbell. With 2 weeks of this program under my belt and I don’t feel as awkward as I did when I started. No longer do I worry or care what others think of the weight I am lifting. I have a plan, I set goals and I fully expect to achieve those goals at the end of this 12-week program.

I continue to watch videos and read other logs (Stronglifts Inner Circle) in order to make sure the form is correct. I still need to record my squat just to make sure I have each component correct. That might happen at the start of week 3. Recording a video will give me confirmation as to what I need to concentrate on (if my form is wrong or bad). Of the videos I have watched, many guys don’t squat deep enough. I do feel as if I am going deep enough, but I have caught myself leaning forward as I come out of the hole. I also did 5×5 dips (assisted 20 lbs.), 3×20 crunches and 30 minutes on the elliptical trainer today.