December 4th, 2011
Squat 45x5 95x3 115x1 135x4
Standing Press 45x3 65x1 70x5 75x5 80x5 85x2
T-bar Rows 45x3 65x5 70x5 70x3
Chin-up BWx5 BWx4
Comments: Just didn't feel good today and had trouble lifting, hopefully this will pass.
Dec 6th, 2011
Bench Press 45x5 95x3 115x1 135x5 135x5 135x5
Chinup BWx5 BWx5 BWx5
Curls 75x2 70x3
Comments: Finally broke through on bench press!!! Will attempt 140 next time...
How does the deadlift feel? I think that maybe if you pushed it up a bit heavier that would give you the confidence to start upping the squat.
Good news on the bench anyway.
The squat is going up,... I think squatting 3 times a week is taking some adjustment, not always easy for me to recover in time for the next session. I know squatting 3 times in one week is a big part of the Starting Strength model, so I'm trying to stick to that..
Your bench is taking off! I love watching you progress, sir. Keep it up. And on deadlifts: I will echo what JC said, but I can't imagine squatting 3 times a week. Regardless, great work.
For now, stick with three times, but if you hit a week where come Friday you feel too sore, then just hit deadlift instead and make sure you get a big PR. As long as the general trend is upwards progress, then you're golden. As become a better athlete you'll start getting better at sensing these things.
The Starting Strength protocol for squatting 3 times a week is messed up (IMO). Twice a week is enough. SS receives a lot of criticism for the training methodology. When I was first starting out, I had a day where I would bench and back squat, then towel bench and box squat much later in the week. Do what you can.
Standing Press 20x5 45x3 65x1 85x4 85x3 85x3 85x2 85x1 85x2
T-Bar Row 25x5 45x3 55x1 70x5 70x5 70x5
I do agree. Squatting 3x's a week is great, if you can do it. But as long as you're making steady progress and making your recovery from week to week, it really shouldn't matter.
Thanks for the help, next week should be even better i hope..
Dec 11th, 2011
Bench Press 45x5 95x3 115x1 140x3 140x3 140x2 140x2 140x2
Squat 45x5 95x3 115x1 135x4 135x2 135x1 135x1
Comments: Got only 3 hours sleep last night, so today was a bit off. Hoping to improve next time.
Dec 21st, 2011
Squat 45x5 95x3 115x1 135x3 135x3 135x3 135x2
T-bar Row 25x5 45x3 65x1 75x5 75x5 75x3 75x3
Standing Press 20x5 45x3 75x1 85x4 85x4 85x3
Comments: If I told you were I've been the past 10 days, you wouldn't even believe me... glad to be back.
Last edited by Eric Cartman; 12-21-2011 at 06:16 PM.
How much weight have you gained?
I've gained about 7 lbs, I weigh around 170 lbs at the moment. I'm guessing my bodyfat percentage is around 18%...
Yes, I want to increase the squats past 135 lbs, but I still need to get my goal of 3 sets for 5 reps before I can increase the weight. I'm on pace to do it soon.. Remember, I squat pretty deeply, so each rep is pretty intense..
Last edited by Eric Cartman; 12-22-2011 at 10:37 PM.
Dec 23rd, 2011
Bench Press 45x5 95x3 115x1 140x4 140x3 140x3 140x1 140x1
DB Curls 70x4 70x3 70x3 70x2 70x3
Dec 26th, 2011
Squat 45x5 95x3 115x1 135x5 135x4 135x3 135x2 135x1
Standing Overhead Press 20x5 45x3 65x1 85x5 85x5 85x5
Lying T-bar Rows 25x5 45x3 65x1 80x4 80x3 80x3
Comments: Adding about 3-4 reps each time I squat, but still can't go to 140 till I reach the 3 sets of 5... at least those are the "rules"..
Last edited by Eric Cartman; 12-26-2011 at 10:20 PM.
Dec 28th, 2011
Bench Press 45x5 95x3 115x1 140x5 140x3 140x3 140x2 140x2
Dumbell Curls 70x5 70x4 70x3 70x3 70x2
December 30th, 2011
Squat 45x5 95x3 115x1 135x5 135x5 135x5
OH Press 20x5 45x3 65x1 90x3 90x3 90x3 90x2 90x1
T-bar Rows 25x5 45x3 55x1 80x5 80x3 80x3
Comments: SUCCESS!!! Should I increase my squat by increments of 10 or 5 lbs when I make progress?
Last edited by Eric Cartman; 12-30-2011 at 01:27 PM.
Good work chief. You've made the first milestone. Next stop, 225.
You've got to dig deep now and really drive that squat up.
January 2nd, 2012
Bench Press 45x5 95x3 115x1 140x5 140x5 140x4 140x2
Dumbell Curls 70x5 70x5 70x5 70x3 70x1
Comments: Missed only 1 rep on Bench Press, think its time to move that to 145 next time.. Also, I can now move curls up to 80 lbs, or 40 lb dumbells... Also might have to add some more warm-up sets due to the increase in strength.
Last edited by Eric Cartman; 01-02-2012 at 02:32 PM.