View Full Version : Whack's SPBR Log

06-23-2009, 09:03 PM
Decided to start a log again, part of the decision was because I'm hoping it will give me a little bit more motivation since my progress/numbers are out here for anybody to look at. I've been using IA's SPBR for a while, and I'm going to continue it.

Today was my first day back in the gym in about two months. A while ago, I heard and felt a "pop" in my back during deadlifts so I've been out since then. I would have gotten back a few weeks earlier since I felt no pain and a doctor gave the okay but university finals + road trip to a competition made that kind of hard.

I just turned 18, I weigh about 185 and my best maxes are:
Box squat-315x1
Bench: 225x1
Weighted Dips: BW+50 lbs
Deadlift: 310x1

My goals for the end of summer are:
Stay injury free! I know I could be moving much more weight, but repeated injuries to my wrists, knees, and back have kept me out of the gym for probably at least 1/2 the total time I've been lifting.
Box squat-365x1
Bench: 275x1
Weighted Dips: BW+90
Deadlift: 315x1

My deadlift goal is basically the same as my max because I've been having a lot of trouble deadlifting for a while, since before the back injury. I've talked to a few powerlifters at my gym, had them look at my form today, and the general consensus was I'm not made for conventional pulling style. So I am going to try semi-sumo for a while.

As far as diet goes, unfortunately I'm literally a broke college student, so it's not going to be the greatest but I will be keeping it clean, with at least 300g of protein everyday from varying sources, i.e. tuna, eggs, chicken, beef, milk, nuts, whey.

06-25-2009, 02:25 PM
2nd day back in the gym. I'm pretty out of shape, winded after just the 2nd warm up set on deadlifts.

Semi Sumo deads:
205x5 (Too tired after this set to keep going)

Seated Leg press:


DB Curls:

Strength is down quite a bit on everything but that's to be expected after taking 2 months off. But wow, did not expect to be *this* weak on deads. On the plus side though, absolutely no pain in my knees, left wrist, or back which are the injuries that had been messing with me for a long, long time.

06-27-2009, 04:53 PM
Took it pretty easy today. A fire sprinkler randomly went off yesterday in my roommate's room and literally flooded 3 floors of the townhouse complex I live in so I am pretty exhausted from dealing with that. It literally went off for absolutely no reason.

I only did one working set for each exercise today.

Weighted Dips:

Incline Bench:

DB Shoulder press:

Rope Pushdowns:

06-29-2009, 08:19 PM
Today's workout was pretty good. Hit the numbers I hoped to without too much trouble.

Box Squat:
I would have gone for the 3rd set, but when I went to rack the weight on the 2nd set, my foot slipped and that freaked the hell out of me so I called it good for today.

10, 10

Kroc Rows:

DB Curls:

I've experimented quite a bit with the height for box squats. I'm using a db bench that is about 15 inches tall, a little bit less actually, and that is the lowest I can go before I get knee pain.

07-01-2009, 10:24 PM
Satisfied with today's workout. Nothing spectacular.

Incline Bench:


Standing Shoulder Press:
95x8 100x8

Rope Pushdowns:
52.5x12, 52.5x10

Right now, my left wrist is reminding me why I don't like using barbells. It's sore as hell and pretty tight. So I am probably going to stick with dumbbells. Dips were pretty easy, so I'm going to start adding weight to those.

07-03-2009, 01:44 AM
Had to lift on back to back days since the gym I go to is closed from Fri-Sun to observe the 4th.

Semi-sumo deads:
205x5 215x5 (These were pretty easy, going up in weight again next time)

Leg Press:
360x10, 410x7


DB Curls:

Semi-sumo feels really weird still, but I would rather be starting over with a differently style than f'ing up my back trying to pull conventional. Kind of overestimated myself on the leg press and curls. And yes, sadly I really am only capable of 3 or 4 pullups at once. Working on it though, definitely feel it way more than pulldowns.

07-06-2009, 08:19 PM
Pretty good workout today.

Weighted Dips:
BW+50x5, BW+50x5

Flat db Bench:
65x8 65x8 65x10

Upright Rows:
80x10 80x11

Rope Pushdowns:
55x8 55x11

So next time, dips upright rows and pushdowns are all going up. I'm switching to upright rows because my left wrist is just...not 100% and by the time I got to db bench it was not holding up.

07-08-2009, 01:53 PM
Really good workout today. Only lift I didn't get all the reps on was curls and that's not really a big deal in my opinion.

Box Squats:
305x3 305x3

Decline GHR:
10 10

Krock Rows:
70x8 70x8 70x10

DB Curls:
40x8 40x6

Next time Squats and Krock Rows are going up in weight.

07-10-2009, 06:43 PM
I was exhausted today, work has really sucked lately. So happy weekend is here.

Incline DB Bench:
70x3 70x3 70x9 Definitely moving the weight up next time

Weighted Dips:
BW+15x8 BW+15x8 BW+15x10

Upright Rows:
90x10 90x11

57.5x8 57.5x11

07-16-2009, 01:17 AM
I was feeling a bit sick over the weekend so I took Monday off to rest.

Semi Sumo Deadlifts:
225x5 235x5

Leg Press
401x10 401x10

4 4 3 4

DB Curls:
40x8 40x8

I realized today I've been forgetting to add in the sled weight for leg press. And so far my back has been feeling pretty good even with squats and deadlifts so hopefully I can avoid doing anything stupid and keep this up.

07-17-2009, 08:06 PM
Pretty good workout today, nothing spectacular but I got everything I was hoping for.

Weighted Dips:
BW+55x5, BW+55x5

DB Bench:
70x8, 70x8, 70x8

Upright Rows:
100x10, 100x11

60x10, 60x10

So far I'm making really steady progress and still no pain. I'm actually really surprised my left knee hasn't started aching again but definitely not complaining about that.

07-21-2009, 09:36 PM
Having an awesome few days. I found out over the weekend that I got into my engineering department of choice, which is extremely competitive, typically only accepting about 30% of its applicants and that's before they had to downsize from 50 students to 35 this year due to budget cuts.

Had a great workout today too.

Box Squats:
315x3 315x5

Krock Rows:
80x8 80x8

I had to leave the gym at this point to go finish some work.

I don't know what it is about getting another set of 45's on the bar but I was so nervous even though it was only 10 lbs more than what I did last week. The warm ups felt heavy, I felt like I got punched in the stomach, sweating way more than usual, never got my feet set comfortably but man, I ended up destroying 315. My lifting partner said on the 2nd set that he could not see a difference in the first and 5th rep and I personally feel like I had more in me. And to top it off (sadly) this puts me easily within the top 5 squats of decent depth I have seen or heard of in my gym. Now I only need to get my deadlifts back up.

07-23-2009, 12:47 AM
Lifted back to back days since I won't be able to make it to the gym tomorrow.

Incline DB Bench:
75x3 75x3 75x6

BW+20x8, BW+20x8 (stopped here because my wrist started hurting)

Upright Rows:
110x10 110x8

62.5x10 62.5x11

07-24-2009, 06:20 PM
Kind of an iffy workout today. Legs weren't 100% and I was having trouble finding my footing on deads. The pulls themselves felt fine though, first set was still pretty easy so I increased the weight for the 2nd.

Semi-Sumo Deads:
245x5 255x5


Assisted Pullups:
-40 x 6, 6, , 6

DB Curls:
45x6 45x5

I switched to assisted pullups since the pullups I did earlier were absolutely horrible, I think I'll stick with the assisted ones and keep reducing the assist.

07-30-2009, 01:52 AM
Been forgetting to update but this is basically a deload week. A little earlier than I had originally planned on since I have been taking extra days off here and there. So I'm only doing 1 set per left.

Workout from two days ago:
Dips: 60x5
DB Flat Bench: 75x8
Upright Rows: 110x10
Pushdowns: 65x10

Box Squat: 325x3
Krock Rows: 85x8
Curls: 45x8

My lower back has felt really tight lately (no pain though) so I've been taking more time to stretch and warm up before lifting. I am pretty positive its because my job requires me to sit for hours at a time staring down at a table which is new for me. At least this is the last week of work so hopefully the tightness goes away in a week or so.

08-01-2009, 03:34 AM
Still deloading.

Incline DB Bench:
80x4 (I can't count to three but somehow I am an engineering student)

Weighted Dips:

Upright Rows:


Decline Situps
10, 10 (Will add weight next time)

08-04-2009, 10:27 PM
Last workout before I rotate lifts. Not a good day today, not at all.

265x4 and that was it.

No leg press

Assisted Pullups:
-30x6, 6, 6

DB Curls:
45x5 45x5

Well, whatever. One bad day out of 1.5 months or so is not too bad at all. I'm trying to decide what to switch the semi sumo deads to. I'm still weak off the ground so I was thinking either 1/2 pulls, or deads from a platform.

08-06-2009, 02:15 PM
Well shit. Two things happened today. 1-My wrist started hurting like hell after lifting, the same one I messed up a while ago by playing football in a parking lot and running into a concrete pillar at full speed. 2-I hopped on the scale and holy crap, I think I skipped the 190's and went straight to 200. And not in a good way either. I think the extended time off from lifting + 6 weeks or so of a very sedentary job all while not changing my eating helped in this. I'm a dumbass.

So since I will be needing time off from lifting *again* I think I will take the time and actually figure out my nutrition, make fitday my best friend, and start trying to undo this.

As for the actual workout today, not too bad at all.

Flat DB Bench:
85x3 85x3 85x5 (easily a PR)

70x8, 70x8, 70x8

DB Military:
45x10 45x12 (really easy, was planning on moving up in weight next time)

70x10, 70x12

08-12-2009, 04:18 PM
Wrist stopped hurting a few days ago, the pain didn't even last for more than a few hours but I still got it checked out. Doc couldn't find anything wrong with it and I'm having no problems with it.

Forgot to post the last few days, but squat and incline db bench went up.

Todays workout:
Deads: 315x1
Assisted Pullups: -25x6,6,6
Curls: 45x5,6 Not too much left for these.

First new PR in deads in basically a year. I actually didn't plan on doing a near max single today. Just 265 felt really easy, so I bumped it up to 275, that was easy, then 285, same for 295. 295 was easy so I thought I might as well try 315 and see what happens. I would have had at least one more rep except I sneezed during the 2nd one and that kind of ruined that rep.

08-14-2009, 03:58 PM
Good workout today.

Flat DB Bench:
90x3 Kind of overestimated myself here, thought I could get 2x3

Skipped incline

Military Press:
50x8 50x8

52.5x15 52.5x15

Decline Situps:
BWx10 BWx10

So I'm gonna find something else for ab work, maybe weighted planks or something, because my back does not like situps at all.

08-17-2009, 05:28 PM
Decent workout today, didn't manage to get everything on box squats but the rest of the lifts all improved.

Box Squat:
335x2 (Was aiming for 2x3)

Krock Rows:

Decline GHR:
10, 10

DB Curls:
45x8, 48x7

Little bit disappointing because I hit 335x4 on box squat last time. But the rest of the workout was pretty good. Think I'm going to start adding weight to GHR.

08-19-2009, 03:26 PM
Good workout today, not much else to say about it.

Incline DB Bench:
85x3, 3

Weighted Dips:

DB Military Press:
50x10, 8

Weighted Leg Raises:


I think I'll stick with the leg raises. Definitely a lot less stress on my back than situps.

09-04-2009, 09:16 PM
Haven't posted in a while but I have been lifting still, just forgot to update. I got my squat up to 345x3, db bench up to 90x5, deadlift is up too. All while dropping some pounds, and around an inch on my waist by doing fasted low intensity cardio in the morning and being really careful with carb intake.

I was sick last week and I decided to take this week off too, just to make sure I am fully recovered and good to go. Unfortunately, looks like I will be extending my time off. I was playing baseball with some friends and got hit in the head. Everything is OK though, I just figure some time off is probably good after getting plunked in the head.

09-11-2009, 06:01 PM
Got back in the gym wednesday but haven't been able to update due to some remodeling going on. Replacing carpets and whatnot.

I've been keeping things light in the gym, just kind of getting familiar with form and trying to judge where I am conditioning wise.

Flat db bench: 80x5
Incline db Bench: 50x8 55x8 60x8
Standing BB Military: 105x3 105x3

Box Squat: 315x1 315x1 315x1
Krock Rows: 90x8, 90x8, 90x8

I was pleasantly surprised that after being sick and potentially concussed my strength and conditioning haven't decreased that much. I could have pushed it harder and gone heavier but I feel like that's just asking to be hurt.

10-09-2009, 09:32 PM
Okay, so I haven't updated in about a month and that's because for about a month I haven't been lifting. I had been having some "tightness" that went from my lower back down through to my left hammy that I tried to address through dynamic stretches, static stretches, along with some glute activation work and ab work.

Now the thing is, this is a tightness/pain that has come and gone for a long time and I think I've finally figured it out. It's my fucking wallet. I keep it in one of my butt pockets and since both school + work keep me sitting for the grand majority of the day, one side of my body is always a bit higher than the other, my back is always curved, and that raised leg is never fully relaxed. Hello back pain! I always thought it was me using bad form or doing something stupid that got me the pain but maybe not. It's entirely possible that I was never fully healthy but never noticed it until I started lifting.

With all that said, I did get back in the gym.

Dips: BW+45x5, 5, 5 (it was kind of hard to swallow the ego here. Good amount of weight less than I had worked up to previously)
Upright Rows: 100x8, 8, 8
Front Squats: barx5, 95x5, 115x5 (just to see how I felt)

I won't be doing back squats or deads, or anything beyond light front squats for a while though. I want to be sure that the back issue is solved, and the tightness/pain to be gone for a good while before I start those lifts again.

10-14-2009, 07:39 PM
Finally had a bit of time to do a quick lifting/stretching session. School is absolutely crushing me. So much work...I almost regret going into engineering.

BWx6, 6.
Assisted (-25 lb) x 6, 6 I still suck at these, and these are the one thing that I cannot progress on

Bent over, underhanded rows:
165x5, 5
175x5, 5 I kept these light, was afraid of tweaking my back. this is a fear I'll have to get over quickly.

Did some bw split squats, leg swings, and static stretches too. I'm going to do some glute activation work and foam roll before I sleep too.

The tightness/pain has gotten better, but its still there, especially in the mornings. I can run/sprint without pain but doing the leg swings and static stretches, I definitely notice that the left side is significantly tighter than my right side.

10-19-2009, 10:54 PM
Forgot to update last time. Back/leg is feeling better though, less tightness which is definitely welcome.

Last workout:
Flat Bench: 70x8, 8, 8
Upright Rows: 110x8,8,8
Front Squats: 115x8, 135x5

Krock Rows: 100x5,5,5
Rack Deads: 225x10, 275x5,5
The rack deads felt great, my back feels perfectly fine right now. The stretching + glute activation is definitely helping. I will still hold off on going heavy on the front squats and rack deads though.

10-21-2009, 08:04 PM
Pretty good workout today. Didn't get much sleep last night so I wasn't expecting much.

BW+50x 5, 5
BW+52.5x 5

Upright Rows:
110 is the highest the non-adjustable curl bars at my gym go and the adjustable ones are always taken up by people doing bench&curls. I'll probably switch over to side raises or something like that.

Front Squats:

Going to do some more stretching+foam rolling before bed tonight.

I'm going to continue rotating front squats and rack deads every workout. I don't do these with much intensity, its light weight and low reps, so it shouldn't hurt my performance but I feel like my back/leg has noticeably gotten better since I started doing these again.

10-27-2009, 08:26 PM
Finally found time to go to the gym. Pretty tired so nothing spectacular happened. I did move the rack down another 3 inches for rack deads, so the bar is now about 2 inches lower than my knee cap. My back and hams feel great so this is def. a good sign.

Krock Rows:
105x5, 5 ,5

Low Rack Deads:
275x5, 5

Few minutes on the stationary bike after too.

Well, time for food and more homework =(

10-30-2009, 07:03 PM
Kind of an iffy workout today. I haven't been sleeping a lot lately.

Flat DB Bench:
75x5, 75x8, 75x5 (Thought I could get 75x8x2 since 75x5 was easy)

Upright Row:
110x12, 110x12

Front Squats:

Did some stretching also

11-04-2009, 08:12 PM
Finally had time to lift today. I wasn't too sure what to expect, since I was finally going back to full rom deads today, and also the first time deads were going to be a main lift in a while.

225x5,5,5 245x5

Bent Over Rows:

So obviously having a messed up back has set me back pretty far but 245x5 is not a terrible place to start again from. Now that I know what messed my back up in the first place, I should be able to stay pretty healthy too.

11-07-2009, 05:39 PM
Snuck in a quick 30 minute workout today since I had to go down to campus for a report anyways. I can't wait until this round of midterms is over; I'm getting so worn out.

Weighted Dips:
BW+55x5, 5 5

Few minutes on a stationary bike afterwards.

11-10-2009, 08:24 PM
Another quick 30 minute workout. Just did some deads and a bit of stretching.

250x5, 255x5,5,5 All pretty easy.

Planning on doing some foam rolling tonight also.

11-13-2009, 09:29 PM
Actually had time to do more than one lift today haha. Pretty tired though, didn't get that much sleep.

DB Flat Bench:


Front Squats:
155x5, 165x5

11-17-2009, 03:59 PM
Looks like you're making good progress, even though it sucks that you're having pain in your back. Well, I hope it all turns out well..and that you get more time to do all the lifts ;)
You're strong :)

11-17-2009, 09:46 PM
Hehe...started my workout then remembered I had a meeting to get to so I only had time for deads.


And I guess I got some cardio with that 5 minute sprint across campus haha. Made it on time though.

12-03-2009, 11:57 PM
Took about two weeks off and been forgetting to update.

Last time:
Flat Db Bench:
75x8,8, 7
Seated DB Military:
Weighted Leg Raises:

Underhanded Rows:

I cut today short; I wasn't feeling too great after a rough night of sleep.

12-05-2009, 08:18 PM
Quick workout today, pretty decent. Decided I'm going to continue with front squats instead of box squats. It's entirely possible that the back squats contributed a lot to my back pain/tightness since whenever I failed, it wasn't that I couldnt push the weight up, but I would pitch forwards. Makes just as much sense as the theory about my wallet causing my back to curve.

Front Squats:
185x3,3,3 (PR)

Krock Rows:
100x7,8,8 (PR) Going up in weight next time

Going to do some foam rolling tonight too.

12-13-2009, 05:10 PM
I've been pretty lazy lately with updating my log but I have still been in the gym. Basically, highlights are:

Weighted Dips: +60x5,5,3

Deadlifts: 295x3,3,3

and today:
flat db bench: 80x3,3,3
Seated DB military: 55x8,8,9

My next workout will probably be very light, just something to distract me from finals and studying. I'm hoping by the end of winter break to pull 315x5, front squat 225x5, and do dips with 70 pound strapped on. My back feels great, knees feel good, and I've started grip work again which is really helping my wrist feel better during lifting.

12-15-2009, 04:09 PM
Quick workout today, just some front squats and a few minutes on a stationary bike.

Front Squats:
195x3, 135x10, 135x10

Going to do some stretching and foam rolling later too. Last final tomorrow, so close to being done.

01-13-2010, 09:09 PM
So I haven't updated in a while but basically, progress has been good. Got the 225 front squats, back at 90 lbs for db bench press, switched to rack deads and im keeping them light for now, but I'm really close to an easy 405x5. Got 395 for 2 sets of 5 today pretty easily. I'm also close to an easy 225 bent over row. Probably won't be keeping a strict log anymore, just quick updates like this one.

01-22-2010, 08:50 PM
Bad week for me. School, lots of homework, little sleep. Being an engineering student really sucks sometimes.
No progress in the gym (actually regressed a bit) until today. I was pissed about spinning my wheels earlier in the week on front squats and bench so I decided I was going to get 405 on rack pulls no matter what. Got 405 x5 followed by 405x8. Did some lighter rack pulls, and almost got 225 on bent over rows. I had to cheat a bit to get them so not quite there.

04-14-2010, 10:59 PM
Wow its been a long time since I've posted. But I've been lurking haha. Basically, I haven't touched a weight in about 2.5 months until this week. I've been fanatically working on a project and while this is a lame reason, when all nighters on the team are regular and an 8 hour day after school and work is considered easy, there really isn't much time or energy left to lift. So, my part of the project is almost done, I'm getting back into the weight room and it feels pretty good. I'm going to be doing a month-long "cut" to undo what I've done to myself the past few months. I say "cut" because I'm not really going to be going under maintenance by much, but just counting on morning cardio 3x a week to shed some of this fat.

Rack pulled 375x5 fairly easily yesterday and I'm aiming to get 80x5 on flat db bench tomorrow. The sad thing is, while I'm not satisfied with those numbers, 375 lb is still 2x what the guy next to me was rack pulling, with a belt, and gloves, and straps, and chalk, while grunting like he was about to crap a baby out.