View Full Version : Charles' Strength to Power log

Charles Moreland
08-28-2008, 02:11 PM
Original log was up on powerathletesmag.com but has since taken a drastic turn for the worse. Seems I will also be making a perma shift to performance menu.

If PAM ever comes back I will edit this post and possibly three other posts to repaste the previous entries. My formal strength training was started on 7/29/08.

I am currently:

163 pounds
8.3% bf

Injury Status
Left distal biceps tendon appears fully healed, however tendinosis like pain has begun to start in what feels like my brachialis. Pain appears to be coming from the superior tendon and not the insertion.

Current Goals:
2x bodyweight squat
2.5x bodyweight dl
1x bodyweight dips
.5x bodyweight pull ups
1x bodyweight OH press
32" standing vertical
9'5" broad jump
front and straddle splits

Goals on hold:
Iron Cross
Front Lever
Pike Press

Goals Achieved:
Back Lever - Spring 08
45s Tuck Planche (fair) - April 08
Rock Solid Handstands - Jan 08
Slackline Handstand (8 second hold) - July 08
225# Squat - 8/27/08

Charles Moreland
08-28-2008, 02:12 PM
Alright so this is my first post. My name is Charles Moreland and I'm a 20 year old traceur, martial artist, sculptor, personal trainer, and soon to be avid gymnast. I meant to start this log much earlier yet ran into an issue with bicep tendinosis and had to go on hiatus for over 5 months. Elbow is almost back to 100% and my routine has become much more structured; enough to hold a log.

I plan to use this log to track my progress in strength to hopefully work my way up to gymnastics strength sets like the front and back levers, planches, and perhaps even the iron cross.

At the moment my routine is simple following the Starting Strength program. I am one week into the program.

Wednesday -
Squats 3x5 145#
DL 1x5 145#
Chest Press 3x5 110#
HSPU 3x5 bodyweight free wall

Dead lifts were a little weak due to soreness. Decided to take it a little easy.

Body comp info -
20 years old
7% bf
Was 152 upon starting this program. Now 157 lbs
5' 9"


Friday -

Squats - 3x5 165#
DL - 1x5 165#
OH Press - 3x5 100#

I think I'm dead lifting improperly so I'm going to have to go back Monday and use an empty bar to nail out the kinks. I also think I more or less skimmed the dead lift section of starting strength. I'll do some more research for Monday.


Been on the road so it's been hard for me to update. Monday was my last formal workout.

Squats 3x5 - 175#
Deadlift 1x5 - 175#
Chest press 3x5 - 120#

Monday was a pretty big jump on all lifts for me and I felt great while doing them. I'm seeing some serious image changes as well as just personal strength changes while performing everyday exercises. My bodyfat has jumped up to 8% according to a bio electric impedance tester which isn't exactly reliable, but does show weight gain. I'm sitting at 159 lbs now.


Ok finally got back to my lifts for a day this week. I used Chris' gym and was able to get his instant feedback on my form.

Squat 3x5 - 185#
Deadlift 1x5 - 173#
Chest Press 3x5 - 130#

Cooldown PT work on elbow 15# curls suppinated, nuetral and pronated. 150 reps
GHR 30 lbs 3x10

Feeling really strong especially after this weekend. I'm up to 160 lbs now and still have only put on one percent body fat. Chris watched me like a hawk on my deadlift form and gave me some really helpful cues to get my form correct. I'll look to increase the DL and chest press more next time.

Charles Moreland
08-28-2008, 02:13 PM
Wednesday workout

Squats 3x5 - 190#
Deadlift 1x5 - 185#
OH Press 3x5 - 110#
Chest Press 3x5 - 135# (I was feeling *really* good yesterday)

Warm down
15# curls for PT work on injured elbow
30# GHR 3x10

Jumped up again in my squats which felt amazing. Still working on the deadlift and felt like I was really really pulling hard to keep that weight. I'm going to try to invest in a camera to watch my form. Really happy with my chest press. Making some pretty quick jumps in that.


Friday Workout

Squat 3x5 - 195#
Deadlift 1x5 - 190#
Chest Press 3x5 - 140#

Warm up - C2 rower 2 minutes / air squats

Cooldown - 20# PT curls for tendinosis / 35# GHR 3x10


Squat 3 x 5 - 200#
OH Press 3 x 5 - 105# (For some reason this is the only exercise I cannot see massive gains in each time I come back to it...)
Deadlift 1 x 5 - 195#

Rings - Bulgarian Ring Dips 3 x 5
Alternating side straight arm push ups 3 x 5

Attempted RTO dips....fuck that. Did 1 and made probably the best face imagineable. Rings were barely turned out too

GHR 45# 3 x 10

A little ticked off by my OH press still. Any one that can give me some insight in that?

Charles Moreland
08-28-2008, 02:14 PM
Wednesday -

Squat 3x5 - 205#
Deadlift 1x5 - 205#
Bench press 3x5 - 135#

Pull ups 3x3 - slow and controlled felt alright. very slight "sore" pain this morning.
3x7 - assisted with 50 lbs

GHR 3x10 - 55#

Dead lift felt amazing. I feel this was the workout I needed to finally get my deadlift weight up to standards. 205 felt relatively easy so I feel I can bump this up come Friday. I did alot of ring yesterday so I didn't think it was wise to increase the bench much.


PAM down for two workouts

Charles Moreland
08-28-2008, 02:27 PM
Workout Wednesday 8/27

Warmup -
2 minutes rowing
20 airsquats
10 push ups

Workout -
220# Squat 3 x 5
220# DL 1 x 5
145# Bench 3 x 5

Cooldown -
Back extensions 55# 3x10
Stair Machine (half goofing off half serious for Urbanathlon)

Pt work on elbow -
12# left arm curls 3x15 (I feel these do nothing anymore for my condition)
50# Lat Pulldown 2x30 eccentric/concentric (I think I might start working these more along with some gravitron work to get my elbow/brachialis back into pull up condition)

I did one squat rep of 225 for the sake of getting 225 as it has been a big milestone for me since beginning. After looking back, or rather remembering back seeing as PAM is down with my log, it has been a month since starting this program. I started at 95# squats and have since put on 14 lbs of bodyweight and 2% of bf. As strong as I feel, I may be moving too fast. I'll sit at 225 for a couple work outs and slow down my progression a bit.

Steven Low
08-28-2008, 02:46 PM
No way you can move too fast with linear progression. Unless your form is deteriorating you should keep going.

Charles Moreland
08-28-2008, 07:52 PM
Zac was saying he saw some trouble with my heels coming off the ground. I don't feel like I'm doing it at all and I'm certainly not pushing weight with my ankles so I dunno. I'll take footage tomorrow and you can judge.

Charles Moreland
08-30-2008, 08:57 PM
Friday Workout 8/29

Warm up -

2 minutes rowing
20 air squats
10 push ups

Work out -

225# Squat 3x5
225# DL 1x5
150# Bench Press 3x5

Cool down -
Back Extensions 55# 3x10

Elbow -
Lat Pulldown 55# 3x25

225 squats felt absolutely awesome. I got video of the squats which I will post soon but from what Zac said they were good squats.

So yeah Steve, I'm definitely going to keep pushing until form goes. My upperbody presses are still going very slowly but I'm slowly starting to consider myself a strong individual.

Charles Moreland
09-02-2008, 09:07 AM
Monday Workout 9/1

I missed my Sunday workout due to craziness with moving back to school.

Warmup -
2 minutes rowing
20 air squats
10 push ups
135#squat iso hold at bottom 30 seconds

Workout -

230# Squat 3x5
230# Deadlift 1x5
45# Weighted Dips 3x5

PT Work -

15# curls 2x25 (suppinated and neutral)
70# Lat Pulldown 3x5

I've been toying with the notion of stopping my deadlifts. Perhaps it's just the discouragement that I can't deadlift more than I can squat. I went for 240, which I pulled once and couldn't possibly do 4 more. Switched down to 235 with same result. I'll attempt to get more video of this to see exactly what I'm doing wrong.

Charles Moreland
09-04-2008, 08:19 AM
Wednesday Work out 9/3

Warm up -

2 minutes rowing
20 air squats
10 pushups
30 sec iso hold 135# squat

Workout -

235# Squat 3x5
45# Weighted Dip 3x5

*Deadlifting station was being used and I needed to run to class

Elbow -

80# Lat Pulldown 3x5

I felt dead the entire day due to it being 90 degrees. Squats didn't feel too lovely but I think it was just the circumstances.

In other news my flexibility work is really taking off! Today I was 5 inches from the ground in a front split which is a 10 inch increase from the start of this program. Side splits remain difficult but hopefully I can iron those out for tae kwon do this semester. Kicks on Monday felt great. Still not as high as I'd like but it's a start.

Charles Moreland
09-07-2008, 09:57 PM
Saturday workout 9/6

Warm up -

Skipped warm up. Came directly from an hour or so of parkour. Was feeling pretty good.

Workout -

245# Squat 3x5
225# Deadlift 1x5
50# Weighted dip 3x5

Elbow -

85# Lat Pulldown 3x5

So I jumped an extra 5 pounds without realizing which felt amazing...after the fact. Doing the actual squats was another story but a friend watching me didn't notice much fault in form. I dropped to 225# deadlift due to form inadequacies. I'll get video up as soon as I can. Dips felt great and I'll continue to increase them each work out.

Elbow wise I think I found something to get the strength back. A PT previously mentioned working the endurance of the muscle but after several weeks on that I noticed no change. I think this new pt routine is what I need to regain my strength slowly and safely.

Steven Low
09-07-2008, 10:09 PM
1. Don't do DL right after squatting... too intensive. Do it at the end.

2. If DL doesn't improve you may need to reload on it. Depending on your biomechanics you might be a stronger squatter.. but DL should be able to catch up and surpass eventually. I'd definitely like to see a vid though.

3. Hopefully the elbow gets back soon.. just don't aggravate it. Foo.

Charles Moreland
09-09-2008, 06:02 AM
Ah, I always list the DL after my squat but DL is always done at the end.

Monday Workout 9/8

Warm up -

2 minutes rowing
20 airsquats
10 push ups
135# rock bottom iso hold 30 seconds

Work out -

250# Squat 3x5
55# Weighted Dips 3x5
225# DL 1x5 (Still waiting on form)

PT Work -

90# Lat Pulldown 3x5
150# leg abducter machine 3x10 (This was mostly just an experiment to test a different theory as to why I am unable to do straddle splits)

Stretching as always was my cooldown. Which, by the way, my front splits are now only several inches off the ground, down from what used to be 15+ inches at the beginning of this program. Although kicking utilizes a different stretch mechanism, they have felt infinitely better than before and I can now kick waist height with relative ease.

My squat felt absolutely beautiful. Can't say much on that except that I'll keep pushing until form gives out. I'm estimating around 275 it will give, but I won't dawn on that too much. 300 here I come.

Dips are also getting pretty damn strong and I'll continue increasing 5#s every workout until my triceps tell me otherwise.

I'm going to keep saying it, two weeks now after switching strategies with my elbow and I haven't felt a lick pain. Progress will be slow but I'm sure I've got it this time.

As one more note, cookies are officially out of my diet as I was rushed to the emergency room after picking up and eating a cookie that was not labeled properly and contained chunks of food (walnuts) that I'm deathly allergic too. I'm slightly upset as I kept this food as my one last connection to high sugary foods. Oh well.

Charles Moreland
09-10-2008, 09:06 PM
Wednesday Workout 9/10

Warm up-

2 minutes rowing
20 airsquats
10 push ups
170# rock bottom iso hold 30 seconds


255# Squat 3x5
60# Weighted dips 3x5
225# Deadlift

PT -

95# Lat Pulldown 3x5

I felt like a damn champion doing 255. My 5th rep on the last set was the first instance where I actually found myself grunting while pushing. Perhaps some screaming will come out by 300.

Dips also felt great. I do need to make a note however to start bringing elastic bands to the gym because I think 60 is all the chain belt is meant to hold.

Dead lift is still slacking. Still attempting to get a video camera to get some footage for you Steve. Sorry for the wait.

On a less high note...I've lost two pounds. I know this comes from being a college student while also being involved in as much shit as I am involved with, but I seriously need to figure out a way to get enough calories when I'm on campus. If this means going to the store more than once every week and a half or so then so be it. I'd like to keep my linear progression going until 300.

Steven Low
09-10-2008, 09:58 PM
Ice cream and olive oil. :p

Charles Moreland
09-12-2008, 09:55 PM
Friday Workout 9/12

Warmup -

2 minutes rowing
20 airsquats
10 push ups
40 second handstand hold
185# rock bottom iso hold 30 seconds

Workout -

260# Squat 3x5
65# Weighted Dip 3x5
225# Deadlift (form trouble)
115# Clean (form trouble / new exercise introduction)

PT -

100# Lat Pulldown 3x5

Squats, once again, felt amazing. Dips I was straining and grunting but I think I'll be able to push up to 80ish before losing my linear progression. Deadlift was done today on a different bar (unsure of the name - handlebars on the side). Made the lift alot easier but really made me feel like a cheater in some ways. Stubborn me would rather wait to fix the barbell form.

Cleans are a new addition I hope to keep in the mix from here on out. 115 felt pretty decent but I do think I use way too much of my arms. I'll go back and rework form a lot next work out.

Elbow feeling very strong.

Charles Moreland
09-14-2008, 08:48 PM
Sunday Workout 9/14

Warmup -

2 minutes rowing
20 air squats
10 push ups
185# rock bottom iso hold 30 seconds
Burgener warm up

Workout -

265# Squats 3x5
70# Weighted Dips 3x5
225# Deadlift (form issue still)
Clean form work with empty bar

PT -

105# Lat Pulldown 3x5

Nothing to say about squats. Feel absolutely amazing. Dips were done slow, but I still think I'll be able to punch out 80-90 before losing it. Deadlifting was done once again on the "0" bar due to my inability to perform well with the regular barbell.

Steve or anyone know if my lack of proper back work could affect my ability to deadlift? The weight doesn't seem heavy at all to my legs, but holding it with my arms and lats really gets me.

Did a lot of clean work today with an empty bar and I think I've nailed it. I'll start adding weight next week to find a proper sweet spot starting point.

Elbow remains strong.

Steven Low
09-14-2008, 09:34 PM
Do mixed grip.. lats are working but not that much (unless the lbs are way up which they're not for you). If you need to do assistance work then do hip extensions...

Charles Moreland
09-18-2008, 09:55 PM
Wednesday Workout 9/17

Warmup -

2 minutes rowing
10 push ups
20 airsquats
185# rock bottom iso hold 30 seconds
Burgener warmup

Workout -

275# Squats 3x5
75# Weighted Dips 3x5
125# Clean 3x5 (form work thus light weight)
225# Deadlift (Still form work)

PT -

110# Lat Pulldown

So I jumped 10#s by accident but squatted just fine.

Dips are destroying me I think. I ended up pulling a muscle in my neck (how?) and now I'm getting ridiculous pain from my supraspinatus levator scapulae area. I went to do a handstand today and the pain shot through my back and felt like a torn muscle. I may take a week off or I may just drop some weight for a week until the pain subsides.

Elbow progressing right on schedule.

Cleans are getting pretty "clean" so far. I'm staying with the low weight until I have worked out the kinks in the transition from the pull to the power jump. Just need more smoothness before I start adding weight.

I promise, video of my deadlifts soon!

Charles Moreland
09-26-2008, 08:19 PM
Thursday Workout 9/25

Warm up -

2 minutes rowing
20 air squats
10 push ups
185# rock bottom iso hold 30 seconds

Workout -

285# Squat 3x5
135# Chest Press 3x5
125# Power Clean 3x5

PT work -

120# Lat Pulldown 3x5

Ok so, back from my week long hiatus. Spent it well, although I regrettably didn't get enough rest. My supra spinatus and left trap feels much better but is still somewhat sore. I might introduce dips again next week at a lower weight.

Squats felt good, but really slow. I actually requested a spotter on my last set because I was afraid I might not get up. Wasn't needed, form was fine, just slow. Quite a rare occurrence, my glutes actually feel sore; a feeling I haven't had in many many months.

I re-introduced chest presses although I dislike them in place of dips. I stayed low mainly because my trap was giving me issues still. Doesn't make sense...I know...but I could feel strain.

Cleans have gotten alot better and I'll start adding weight to them. My pull and transition have gotten fairly smooth and now are pretty much all one motion.

Elbow! Real excited for this. Getting so close to full recovery. I did however notice something strange. Many of the people I saw doing Lat Pulldowns were perfectly capable of dead hang pull ups, but for some reason could not pull their body weight on the pulldown machines. Is there some factor I'm missing?

Seeing as I'm actually sore today, I might go another day before hitting it again.

Charles Moreland
09-29-2008, 01:32 PM
Sunday Workout 9/28

Todays workout was substituted with a gymnastics style routine due to my involvement with the Gymnastics Club here at RIT.

Warm up-

5 skin the cat
20 second false grip hangs
5 half bodyweight pull ups
10 Bulgarian dips

Work out -

Straddle back lever hold 10 seconds 1x5
Front support L-sit hold 30 seconds 1x3
Back hang kip to L-support hold 15 seconds 2x5

Today marks my first day devoted to a rings work out routine. The elbow is feeling great and my kips were pretty much flawless and involved no pulling at all. My support holds were still a little shaky but felt great.

I lost my back lever which I'm not thrilled about, but getting it back should be quick.

This workout, although I'm still not exactly 100% back, marks the beginning of my road to the Iron Cross.

Here I come.

Charles Moreland
10-09-2008, 07:11 AM
Friday Workout 10/3

This is way late, but for a reasonÖ

Warm up-

1 hour of Tae Kwon Do
2 minutes rowing


295# Squats 2◊5 1◊3
45# Dips 3◊5
125# Clean 3◊5
225# Deadlift 1◊5


5sec Negative Pullup 2◊10

Today marks my first failure at moving weight in my squat. This is severely depressing to me.

With that said, I did wait nearly a week before once again going to the gym. Also it was at the end of the day. To compound this, I lost 5 lbs during that week break while maintaining at least 4000kcal a day.

Regardless of this depressing end, I feel that starting strength has gotten me a great step in the right direction for my training to come. Iíll address this in my next post.

Charles Moreland
10-09-2008, 07:12 AM
As mentioned in my last post, my training has not exactly come to a fork in the road, but rather a smaller more direct road. I spent a total of 66 days on the Starting Strength program, which Iíll admit isnít that long of a time.

In two months, I gained 15 lbs of almost pure muscle. My body fat percentage varied between days from 7% to 8%. The effectiveness of this routine is mind boggling.

How much my progression is attributed to genetics I do not know. However, near double bodyweight squats in two months is purely astounding.

My training is going to shift slightly; things will be added and things will be taken away. I enjoy the place where I am at right now and feel like I have a good foot in the door for whatís to come.

Once I have my new routine solidified and figured out I will update.

Charles Moreland
10-12-2008, 02:13 PM
Saturday Workout 10/11

Warm up -

10 push ups
15 half body weight slanted pull ups
20 second false grip hang 1x3

Work out-

30 second Front Support hold 2x3
Bulgarian dips 2x10
1 minute tuck planche hold 5 reps
1 minute tuck front lever hold 7 reps
1 minute advanced tuck back lever hold 5 reps

Elbow work -

Still doing GTG negatives with much success. Today I did a 25 foot rope climb while in an L-sit that didn't seem to bother me at all. I'll start to transition tomorrow into very low rep concentric pull ups.

This workout has pretty much destroyed my upper body. All work here was done on rings.