Upgrading my equipment standard -> olympic.

The equipment that I have is beginning to show that it is not suitable for me.  The next set of plates that I buy will likely put the bar over the stress limit and leave a permanent bend. 

My current equipment is a 7" "Standard" bar.  I don't know if this is a good or a bad length, only that it is needed to span the width of my rack.  For new players, a "standard" sounds like what you should start with, however if you're interested in continuing in lifting weights in the intermediate or above range, its likely you should consider the "Olympic" style bars and plates.

What is the difference you ask ?  Read on below:

How I'm programming my 531

Prior to 531 i was using a a clipboard, paper and pen to record my previous lifting data.  The simple cyclic A-B style workout in starting strength,   Which made perfect sense at the time.  I used a set of symbols that highlighted my previous max or showed when i struggled with weights

[ Image removed due to complaints that it turned people blind ]

Legend:

• ~N    = The last N were not good form
• [ N]  =  This was my max weight for 5 reps for exercise
• __    = Too easy

I use strstd.com to plan out my 531 cycle for the next 4 weeks.   I print it out and stuck it at eye-level  to the wall adjacent to the squat rack.  This removed the decision making process from my tired neanderthal mind in mid-set.

The beauty of strstd is that it free's me from paralysis by analysis.  I make a judgement call based on how my last cycle was and then plan out the next cycle when the current comes to an end.  I use the same symbols that I had adopted when recording my starting strength.

No symbols on this yet, due to none being applicable.

There is something about the ability to "tick" off the sets that makes me feel more inspired to do follow through and really work hard to get the sets done.

The above is the printable view from the website. which offers a range of accessory routines, the above is body weight only.

If something like http://www.strstd.com/ goes away, I imagine i'll need to write some software to do this math for myself.   I have seen the android app Wendler531 (Wendler531 Pro) and FiveThreeOne  Most of which have good reviews however I'm pretty happy with the paper setup right now.

Do you have a good "workflow" for your workouts ? If you do, leave a comment in the boxes below, I'm willing to learn new things and maybe find something that can make it easier/better for me.

Lift, Run, Bang guide to achieving goals

Paul Carter of Lift Run Bang posted today about goals:

These things make up the trinity of planning your training. 

Have a specific goal
Make sure it's not retarded
Have a very precise plan for achieving it 

All pretty good ideas for aiming to do any kind of goal-setting, so I'll break it down so that I can see how relevant it is for me.

Have a specific goal

Previously I stated my specific goals, which give exact values that I want to achieve.  I took the usual path of a rookie and sought advice from those wiser than myself.  Emil made suggestions to refine my goals into safety, realistic and stretch goals.

I'll consider the previous goals stated to be my "realistic" goals, achievable assuming that I'm willing to put in the work.

Exercise	Current	Safe Goal	Realistic Goal	Stretch Goal
Power Clean	5 @ 50kg	5 @70kg	5 @ 80kg	5 @ 90kg
Dead Lift	5 @ 130kg	5 @ 150kg	5 @ 160kg	5 @ 170kg
Overhead Press	5 @ 75kg	5 @ 95kg	5 @ 100kg	5 @ 110kg
Squat	5 @ 130kg	5 @ 140kg	5 @ 150kg	5 @ 170kg
Bench	5 @ 90kg	5 @ 110kg	5 @ 120kg	5 @ 130kg
Pull ups	50 @ bw	5 @ 20kg	5 @ 40kg	5 @ 50kg
Running	3km 30min	10km 55 min	10km 45 min	10km in 42 min

From the current to my safe goal is 20 kg.  The realistic is 30kg  and the stretch 30+ kg.

Make sure its not retarded.

It would appear that a 20kg increase in 52 weeks (13 x 4 week cycles)  worth of work out to be a 1.5kg increase per 531 (4 week) cycle.  While this may seem to be too little it only requires me to increase my maximum by 5kg a minimum of 4 times throughout a 12 month cycle.  I'd like to think that I can do this.

The realistic goal of 30 kg means that in the 52 weeks worth of work out to be 2.5kg per 531 (4 week cycle).  This may be possible but it means that it requires me to increase my maximum by 5kg 6 times throughout the 13 cycles.  This is possible.. but I don't know if my body can handle it.

The stretch goal would mean a 30+kg increase in the same 13 x 4 week cycle.   This may be possible but it means that it requires me to increase my maximum by 5kg 8 times throughout the 13 cycles.  This is unlikely but I think that life will get in the way.

The running time is clearly not included in the above "retarded".  The values posted for safe and realistic I believe are achievable and I have done them before in my life.  Its just a matter of being ready and trained to do them. 

Have a precise plan for achieving it.

While Paul doesn't go into this, let me outline how I plan to achieve my goals.  The 531 implementation I am on is 4 lifting days a week.  I can shuffle them around but the idea is mon - wed - fri - sat .  Even if I have to bump a day I can continue as the lifts from the previous workout are different ones from working out the next day.

 The safe goals mean that I would only need to increase the weights 4 times through the year.  If I stick to the program, and increase 5kg at every 3rd cycle.  I can hit these values without too much of a problem.

If I go for the realistic goal.  I would need to increase the weight by 5kg every second cycle.  This also does sound achievable when it is broken down into such clear and exact terms, however the problem is that there is no room for error, if I can't lift the extra 5kg by the second cycle, I'm falling back immediately into the safe zone.   I do feel as though though I should attempt this option for all of my lifts.

The stretch goal pretty much means that I'd need to bump it by 5kg every cycle increase, (8 times out of 13) and hit a maximum of 5 failures along the way).  I know my body and I don't think that this can happen reliably with my lifestyle.

Supplemental ideas to help my lift:

• Yoga - 4-5 basic stretches as recomended to me by a good yoga teacher.
• Creatine - 5g per day every day.
• Whey Protein powder.
• Diet changes, possibly lean gains or at least more accurate measurement of caloric intake.
• Couch to 10k program.

If you can think of anything else legal and sane that can help me with my goals, please don't hesitate to drop a line in the comments below, I'm willing to listen and learn to the wizened ones, please do cite your resources though.. :)

My approach to lifting so far..

The current program that I am working is 531.  Previous to this point "Starting Strength" was recommended by the friendly kids at /r/fitness and on many basic strength forums across the net.  For anyone else starting out in the world of strength training I can't recommend it enough.   It provides good solid foundations.  For those of us who are a little more visual, you can check out the DVD

For those who want a good overview of some Rippietoe's wisdom (and reasoning to buy the book or DVD check out the following links)

• Squat video
• Deadlift video
• Overhead Press video Part 1 , Part 2 , Part 3
• Power Clean
• Bench Press Part1 Part2

Enough of the astroturfing, the Starting Strength book is a worthwhile read and a good reference for when you want to go back and check form on the common lifts.    The 531 program and ebook does not cover the same ground as the starting strength program.  The 531 book expects you to know good form and no longer be making linear gains.from your lifting.

I'm going to make a post at the end of this first loop of 531 regarding my experiences thus far.

Start at the beginning.

I believe that I may have come to the limit where I think my "linear gains" are.  I've previously been following Mark Rippetoe's "Starting Strength" program that has carried me to a point where I can no longer see linear improvements in my strength.  This may not be the case but the three weeks of having to deload my squat has made me think otherwise.

The nice people of #weightroom have recommended that I choose another program, and it looks as though the 531 by Jim Wendler .

Unlike Jim, I'm not a competitive powerlifter and I'm am not all that strong to begin with, however for tracking purposes here are my current statistics:

• Power Clean:   5 Reps x 60kg
  
• Deadlift: 5 reps at 130kg
• Standing Overhead Press: 5 reps at 75kg
• Squat: 5 reps at 130kg  (Ass to grass)
• Bench: 5 reps at 90kg
• Pull ups - 50 at bodyweight
• 3km in 30 minutes

My Goals:

• Power Clean:   5 Reps x 80g
• Deadlift: 5 reps at 160kg
• Standing Overhead Press 5 reps at 100kg
• Squat: 5 reps at 160kg 
• Bench: 5 reps at 110 kg
• Pull ups - 5 @ 40kg
• 10km in 45 minutes

The more I think about it, the more solid these goals become.  I don't think that any of them are un-achievable,  but having them all at once is the real challenge.  Thanks to fitemil from #weightroom for helping me revise my goals to being more realistic.

I'm going to start posting some photos and videos for form and comparison.   Throw a comment down if you think my goals are unreasonable or too easy for a 12 month period.  Remember that I'm aiming to be able to do all of these in one sitting, not bulk up and trim down to trick out improvements.