Kaizen
05-14-2011, 05:44 PM
Hey guys; long time lurker first time poster here :hello:
Brief history: After being on and off with weight training for years (31 now, started lifting around 13 I think), I started Starting Strength on November 29, 2010.
Initial workouts were:
Height: 163 cm (about 5'4") <- really wish I could progressively increase my height somehow
Body weight: ~83 kg (182.6 lbs)
Deadlift: 142.5 kg (313.5 lbs) (1 set x 5 reps)
Squat: 102.5 kg (225.5 lbs) (3 sets x 5 reps)
Bench: 97.5 kg (214.5 lbs) (3 sets x 5 reps)
Press: 55 kg (121 lbs) (3 sets x 5 reps)
Starting Strength: Results After 3 Months
Here's where I ended up on March 4, 2011:
Body weight: ~87 kg (191.4 lbs)
Deadlift: 185 kg (407 lbs) (1 set x 5 reps)
Squat: 152.5 kg (335.5 lbs) (3 sets x 5 reps)
Bench: 117.5 kg (258.5 lbs) (3 sets x 5 reps)
Press: 75 kg (165 lbs) (3 sets x 5 reps)
Somewhere during this time period I started doing power cleans, and got it up to a measly 72.5 kg for 5 sets of 3 reps.
So in 3 months (95 days):
I put on 4 kg (8.8 lbs) in body weight
Increased Deadlift by 40 kg (93.5 lbs)
Increased Squat by 50 kg (110 lbs)
Increased Bench 20 kg (44 lbs)
Increased Press 20 kg (44 lbs)
Began the Texas Method on March 7, 2011.
So my workout now is:
Monday (volume)
Power Cleans (5 sets, 3 reps)
Squat (5 sets, 5 reps)
Bench Press/Press (5 sets, 5 reps) * alternating every other week
Wednesday (recovery)
Power Cleans (5 sets, 3 reps)
Squat (2 sets, 5 reps)
Press/Bench Press (3 sets, 5 reps) * alternating every other week
Pull ups/Chin ups (3 sets to failure) * alternating every other week
45 degree hyperextension
Weighted decline sit ups
Friday (intensity)
Power Cleans (5 sets, 3 reps)
Squat (3 x 2, 2 x3 or 1 x 5)
Bench Press/Press (3 x1, 2 x 2 or 3 x 1) * alternating every other week
Deadlift (2 sets, 3 reps)
Weighted dips/1 arm dumbbell rows * alternating every other week
I start with power cleans for 2 reasons:
1. I feel as though my technique isn’t perfect, so practicing the movement with a light weight while I’m fresh will develop the skill.
2. Light power cleans serve as a warm up
I'll start the journal with last week's workout:
MONDAY MAY 9, 2011
Power Cleans:
60 kg: 3,3,3,3,3
Squat:
157.5 kg: 5,5,5,5,4
2nd set, saw stars after 2nd rep.
Last set- exhausted
Bench Press:
115 kg: 5,5,5,3,4
3rd set, last rep slow to go up.
4th set: too much arch? Abs felt stretched.
5th set: struggled on last rep, but failed. Try again next time.
Other:
Scale: 88.4 kg
Notes: I wonder why people at my gym do sit-ups on the incline bench…??
WEDS MAY 11, 2011
Power cleans
60 kg: 3,3,3,3,3
Squat
132.5 kg: 5,5
Press
77.5 kg: 5,5,5 (+2sec hold)
Pull ups
Bodyweight 88.3 kg: 8,7,5
45 degree hyperextension
10,10,10
Decline situps
15lbs: 8,8,8
(Note: hypers & situps done in superset)
Notes:
Saw some dude picking his nose in between sets on a rear delt machine. Nasty…
FRIDAY MAY 13, 2011
Dammit, aiming for a 2RM with 137.5 kg (302.5 lb.) on the Bench Press but settled for 5 sets of 1 (managed to do 3 sets of 1 rep 2 weeks ago).
Bar touching chest of course.
Power Clean
72.5 kg (159.5 lb.): 3,3,3,3,3
Squat
172.5 kg (379.5 lb.): 5
1 vertical jump before set
Last 2 reps were difficult
If squeeze back, core feels more stable
Bench Press
137.5 kg (302.5 lb.): 1,1,1,1,1
2nd set failed on 2nd rep
Struggled half way on 4th set
Deadlift
197.5 kg (434.5 lb): 3,3
Dips
90 lbs: 3,3,3
Brief history: After being on and off with weight training for years (31 now, started lifting around 13 I think), I started Starting Strength on November 29, 2010.
Initial workouts were:
Height: 163 cm (about 5'4") <- really wish I could progressively increase my height somehow
Body weight: ~83 kg (182.6 lbs)
Deadlift: 142.5 kg (313.5 lbs) (1 set x 5 reps)
Squat: 102.5 kg (225.5 lbs) (3 sets x 5 reps)
Bench: 97.5 kg (214.5 lbs) (3 sets x 5 reps)
Press: 55 kg (121 lbs) (3 sets x 5 reps)
Starting Strength: Results After 3 Months
Here's where I ended up on March 4, 2011:
Body weight: ~87 kg (191.4 lbs)
Deadlift: 185 kg (407 lbs) (1 set x 5 reps)
Squat: 152.5 kg (335.5 lbs) (3 sets x 5 reps)
Bench: 117.5 kg (258.5 lbs) (3 sets x 5 reps)
Press: 75 kg (165 lbs) (3 sets x 5 reps)
Somewhere during this time period I started doing power cleans, and got it up to a measly 72.5 kg for 5 sets of 3 reps.
So in 3 months (95 days):
I put on 4 kg (8.8 lbs) in body weight
Increased Deadlift by 40 kg (93.5 lbs)
Increased Squat by 50 kg (110 lbs)
Increased Bench 20 kg (44 lbs)
Increased Press 20 kg (44 lbs)
Began the Texas Method on March 7, 2011.
So my workout now is:
Monday (volume)
Power Cleans (5 sets, 3 reps)
Squat (5 sets, 5 reps)
Bench Press/Press (5 sets, 5 reps) * alternating every other week
Wednesday (recovery)
Power Cleans (5 sets, 3 reps)
Squat (2 sets, 5 reps)
Press/Bench Press (3 sets, 5 reps) * alternating every other week
Pull ups/Chin ups (3 sets to failure) * alternating every other week
45 degree hyperextension
Weighted decline sit ups
Friday (intensity)
Power Cleans (5 sets, 3 reps)
Squat (3 x 2, 2 x3 or 1 x 5)
Bench Press/Press (3 x1, 2 x 2 or 3 x 1) * alternating every other week
Deadlift (2 sets, 3 reps)
Weighted dips/1 arm dumbbell rows * alternating every other week
I start with power cleans for 2 reasons:
1. I feel as though my technique isn’t perfect, so practicing the movement with a light weight while I’m fresh will develop the skill.
2. Light power cleans serve as a warm up
I'll start the journal with last week's workout:
MONDAY MAY 9, 2011
Power Cleans:
60 kg: 3,3,3,3,3
Squat:
157.5 kg: 5,5,5,5,4
2nd set, saw stars after 2nd rep.
Last set- exhausted
Bench Press:
115 kg: 5,5,5,3,4
3rd set, last rep slow to go up.
4th set: too much arch? Abs felt stretched.
5th set: struggled on last rep, but failed. Try again next time.
Other:
Scale: 88.4 kg
Notes: I wonder why people at my gym do sit-ups on the incline bench…??
WEDS MAY 11, 2011
Power cleans
60 kg: 3,3,3,3,3
Squat
132.5 kg: 5,5
Press
77.5 kg: 5,5,5 (+2sec hold)
Pull ups
Bodyweight 88.3 kg: 8,7,5
45 degree hyperextension
10,10,10
Decline situps
15lbs: 8,8,8
(Note: hypers & situps done in superset)
Notes:
Saw some dude picking his nose in between sets on a rear delt machine. Nasty…
FRIDAY MAY 13, 2011
Dammit, aiming for a 2RM with 137.5 kg (302.5 lb.) on the Bench Press but settled for 5 sets of 1 (managed to do 3 sets of 1 rep 2 weeks ago).
Bar touching chest of course.
Power Clean
72.5 kg (159.5 lb.): 3,3,3,3,3
Squat
172.5 kg (379.5 lb.): 5
1 vertical jump before set
Last 2 reps were difficult
If squeeze back, core feels more stable
Bench Press
137.5 kg (302.5 lb.): 1,1,1,1,1
2nd set failed on 2nd rep
Struggled half way on 4th set
Deadlift
197.5 kg (434.5 lb): 3,3
Dips
90 lbs: 3,3,3