
I've been seriously training now for about 2 1/2 years, but I never really spent time on an online journal. I'm gonna start posting my workouts on here, and maybe people can help critique me and maybe even learn something from me. Anyway, starting from yesterday:
10/29/08  Just nearing the end of the starting strength linear progression
Squat (I had to back off my squats a bit, because my form was starting to slip)
45 x 10
95 x 5
135 x 5
185 x 5
240 x 5 x 3
OH press
45 x 10
135 x 5 x 3
Deadlift
135 x 5
225 x 3
315 x 1
375 x 4 (missed the 5th rep. I was going for 5)
Chinups
2 x 10 @ bodyweight
Swissball crunches
2 x 20
Putting my ongoing 5/3/1 "all out last set" records here so it's easy to find:
Squat
225 x 13
240 x 11
250 x 10
160 x 20
230 x 13
245 x 12
255 x 10
240 x 10
250 x 11
260 x 8
240 x 15
250 x 12
265 x 6
240 x 20
255 x 5
270 x 3
255 x 6
270 x 3
245 x 11
260 x 3
275 x 4
250 x 11
265 x 7
280 x 3
255 x 12
270 x 5
285 x 3
260 x 10
275 x 5
290 x 3
265 x 8
265 x 10
265 x 11
280 x 5
295 x 3
270 x 5
285 x 4
300 x 3
270 x 7
290 x 4
305 x 3
275 x 5
290 x 4
275 x 6
290 x 4
310 x 3
280 x 6
295 x 4
315 x 3
285 x 6
300 x 5
320 x 3
290 x 5
305 x 4
325 x 3
295 x 5
310 x 4
330 x 3
300 x 6
315 x 4
335 x 2
Bench
170 x 14
180 x 13
190 x 10
140 x 20
175 x 13
185 x 11
195 x 7
180 x 12
190 x 10
200 x 8
185 x 12
195 x 10
205 x 6
185 x 12
200 x 8
210 x 5
200 x 8
210 x 5
190 x 11
205 x 8
215 x 5
195 x 10
205 x 7
220 x 5
200 x 9
210 x 6
225 x 2
215 x 3
230 x 1
210 x 5
210 x 5
220 x 4
235 x 1
215 x 5
225 x 3
240 x 0
215 x 6
225 x 3
240 x 2
215 x 5
230 x 2
215 x 4
205 x 7
220 x 4
200 x 10
210 x 5
225 x 3
205 x 8
215 x 5
230 x 2
210 x 6
220 x 4
235 x 1
215 x 6
225 x 3
240 x 1
215 x 5
230 x 3
240 x 0
Deadlift
315 x 12
335 x 10
350 x 5
325 x 12
340 x 10
360 x 7
235 x 5
330 x 13
345 x 3
365 x 7
330 x 12
350 x 9
370 x 7
335 x 13
355 x 10
375 x 7
355 x 10
375 x 7
340 x 11
360 x 9
380 x 5
345 x 8
365 x 8
385 x 6
350 x 11
370 x 8
390 x 6
355 x 5
375 x 8
395 x 1
355 x 11
355 x 11
380 x 5
400 x 3
360 x 10
385 x 3
405 x 3
365 x 8
385 x 3
410 x 2
370 x 8
390 x 3
370 x 8
390 x 3
415 x 1
375 x 8
395 x 3
420 x 1
380 x 5
400 x 3
425 x 1
385 x 5
405 x 3
430 x 1
385 x 5
410 x 3
430 x 1
390 x 5
415 x 3
435 x 1
OH Press
100 x 12
110 x 10
115 x 9
105 x 11
115 x 9
120 x 7
95 x 5
110 x 11
115 x 7
125 x 7
115 x 10
120 x 7
130 x 4
120 x 8
125 x 7
135 x 4
125 x 7
125 x 8
130 x 6
140 x 3
130 x 6
135 x 5
145 x 1
130 x 6
140 x 4
145 x 0
120 x 9
125 x 8
135 x 4
125 x 8
125 x 8
130 x 6
140 x 3
130 x 6
135 x 4
145 x 0
130 x 7
140 x 3
145 x 2
135 x 5
135 x 5
145 x 3 pp
150 x 3 pp
140 x 6 (3 strict, 3 PP)
150 x 5 pp
155 x 4 pp
145 x 5 (3 strict, 2 pp)
155 x 3 pp
160 x 2 pp
150 x 5 pp
160 x 3 pp
165 x 2 pp
155 x 5 pp
160 x 3 pp
170 x 1 pp
155 x 3 pp
165 x 1 pp
175 x 0 pp
Last edited by brihead301; 07072011 at 07:10 PM.
Good luck buddy...keeping a journal has helped me keep track of things...though it really would not have been hard to track as I have not made much progress in the last year...but, its been fun!
Great idea to start the journal duder!
I had just finished a 5x5 when I started mine. What are you gonna go with after SS?
Nice title btw
This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy  George Bernard Shaw
What are your stats? How long have you been on SS to reach the end of the linear progression? Also your squats are pretty low in comparison to your DL, how much did you back off? Come drop by my journal sometime and see if my progression is going well, you seem to have reached some awesome DL numbers there man, keep it up. In my opinion SS is the ****, I wish I knew of this forum 4 years ago when I started lifting and before my injuries, I'd be really strong right now.
I did the new rules of lifting program for about a year before I started SS. Therefore I wasn't a complete novice. I hit 265 x 5 x 3 for squats, and I realized it was a bit too heavy for me. I have to focus on keeping a tight upper back by squeezing my shoulder blades together. I think that is why my lower back is having pains in it.
Anyway, my current 5 RM's for 3 sets are:
squat  265
deadlift  375
bench  220
OH press  135
power clean  155.
I have been on SS for about a year now, but I haven't stuck to a simple linear progression. I got hurt a few times, and had to reduce the weight, but I increased the reps to keep it challenging. I adjust my training as I feel what needs to be done by listening to my body.
I took off today because I'm still trying to heal my lower back up before I get started on my intermediate training on monday. I will check out your journal for sure.
Starting the Texas Method
Monday  11/3/08  Volume day
I took off since last Wednesday, since I knew I had finished starting strength, and my low back was very worn out. I decided to go with the Texas Method of training, so here's my first day  volume day.
Squat
45 x 10
95 x 5
135 x 5
185 x 5
235 x 5 x 5
Bench
45 x 10
135 x 5
185 x 4
225 x 5
205 x 5 x 4
I originally intended to do 200 x 5 x 5 since I wanted to start conservatively so I could progress longer and I am starting a new program, but I had never did 225 x 5 before, and I was dying to do that at least once before I finished SS. I was happy to EASILY bang out 225 x 5. 2 Plates finally!!!!
Power Clean
150 x 3 x 5
Pullups
2 x 10
Swiss Ball crunch
2 x 20
Even though I started out Volume day with lighter weights, those extra 2 sets on each lift really did it for me. I can feel that I got a great workout.
I also switched Power cleans from 3 x 5 to 5 x 3. Doing triples is much better then doing 5's for Cleans, just as Rippetoe suggests anyway. I feel I will get a stronger power clean by working with triples.
Awesome first day of the Texas Method!!!
Last edited by brihead301; 11032008 at 07:05 PM.
Wednesday  11/5/08  recovery day
Squat
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5 x 2
OH press
45 x 10
95 x 5
140 x 5 x 3
Good mornings  never really did these before, so I was testing my weight
45 x 8
65 x 8
95 x 8 x 3
Decline leg raises
2 x 15
Last edited by brihead301; 11132008 at 06:52 AM.
Friday  11/7/08  Intensity Day
Squat
45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
275 x 5  NEW PR!!!
Bench
45 x 10
135 x 5
185 x 3
230 x 5  new PR!!!!
Deadlift
135 x 5
225 x 3
315 x 1
375 x 4  my grip screwed me up, I REALLY need chalk
Weighted Chinups
25 lb. weight added  3 x 5
Swiss ball crunch
2 x 20
This Texas method is the first time I have ever experimented with periodization. I figured that I have gotten pretty strong from the starting strength novice routine, but it's amazing what a little bit of smart programming can do. Honestly, my new PR's were EASY today!!! I was very tempted to even go heavier, or add more volume, but I decided to stick to the program, so I can progress more for many weeks to come.
Monday  11/10/08  Volume day
Squat
45 x 10
95 x 5
135 x 5
185 x 5
240 x 5 x 5
Bench
45 x 10
135 x 5
185 x 3
210 x 5 x 5
Power Clean
45 x 3
155 x 3 x 5
chinups
2 x 10
decline leg raise
2 x 15
Volume day is hard, I love it though!!!
Wednesday  11/12/08  recovery day
Squat
45 x 10
95 x 5
135 x 5
185 x 3
215 x 5 x 2
OH press
45 x 10
95 x 5
145 x 5 x 3  This was a new PR for me
Good Mornings
45 x 8
65 x 8
95 x 8 x 3
Swiss Ball Crunches
2 x 20
Last edited by brihead301; 11132008 at 06:52 AM.
Friday  11/14/08  Intensity Day
Squat
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
285 x 5  NEW PR!!!
Bench
45 x 10
135 x 5
185 x 3
235 x 5  new PR!!!!
Deadlift
135 x 5
225 x 3
315 x 1
375 x 3  again, grip problems due to no chalk
315 x 2
Weighted pullups
25 lb. weight added  3 x 5
Decline leg raise
1 x 15
1 x 20
How to Find Your Dream Job
My personal blog/website dedicated to giving answers on the age old question  how to escape the "rat race". I now play guitar for a living!
Nice work. Your squat is catching up.
I am in the same situation as you are with the deadlift  no chalk.
Dude those PRs make me tingle with excitement, I think I might follow the same routine that you are doing since my numbers are close to yours. When I finish getting all the gains I can on SS, I'll try the texas method . Nice work by the way man and I wanna see some more sick PRs soon, this journal just gave me some motivation reminding me to push it harder next time in the gym.
Also I totally feel you regarding triples for power cleans. Sometimes it feels like 5 working sets is hellish for power cleans, especially when I'm going balls to the wall and max effort. Sometimes when I'm racking the weight on my shoulders it bangs against them and bruises me, or my wrists or shoulders start to hurt a bit because of flexibility.
Thanks fellas. I f***ing love this Texas method. I was struggling with 265 for squats, now I just added 10 lbs. a week for the last 2 weeks, and 285 was EASY too. I can't really explain it, but that VRI combo really works to get you stronger. And doing triples for power cleans makes things so much easier to move up rather then 5's too.
How to Find Your Dream Job
My personal blog/website dedicated to giving answers on the age old question  how to escape the "rat race". I now play guitar for a living!
Monday  11/17/08  Volume day
Squat
45 x 10
95 x 5
135 x 5
185 x 3
245 x 5 x 5
Bench
45 x 10
135 x 5
185 x 3
215 x 5 x 5
Power Clean
45 x 3
135 x 3
160 x 3 x 5  new PR!!! Never did 160 before, but I did it 3 x 5 today!!
Pullups
2 x 10
Swiss Ball crunch
2 x 20
Again, Volume day is a f***ing KILLER!!!!! My a** is whooped!!!
Last edited by brihead301; 11172008 at 05:57 PM.
How to Find Your Dream Job
My personal blog/website dedicated to giving answers on the age old question  how to escape the "rat race". I now play guitar for a living!
Wednesday  11/19/08  recovery day
Squat
45 x 10
95 x 5
135 x 5
185 x 3
220 x 5 x 2
OH press
45 x 10
95 x 5
150 x 5  New PR!!! But I pulled a muscle in my upper back, so I reduced the weight for the next 2 sets
135 x 5 x 2
Good mornings
45 x 10
65 x 10
105 x 8 x 3
Decline leg raises
2 x 15
S***ty workout because I was so freakin tired today. Oh well. Friday I'll kill it!!!
How to Find Your Dream Job
My personal blog/website dedicated to giving answers on the age old question  how to escape the "rat race". I now play guitar for a living!
Friday  11/21/08  Intensity Day
Squat
45 x 10
95 x 5
135 x 5
185 x 4
225 x 3
245 x 1
295 x 5  NEW PR!!!
Bench
45 x 10
135 x 5
185 x 3
240 x 5  new PR!!!!
Deadlift
135 x 5
225 x 3
315 x 1
380 x 5  New PR!!! Chalk is a beautiful thing!!!
Weighted Chinups
30 lb. weight added  3 x 5
Swiss ball crunch
2 x 20
I had more in me too, but I'll save it till next week.
How to Find Your Dream Job
My personal blog/website dedicated to giving answers on the age old question  how to escape the "rat race". I now play guitar for a living!
Dammit Bri, your deadlift is now stronger than mine. Well, at least I still have a bigger squat and bench
What's your squat and bench?
How to Find Your Dream Job
My personal blog/website dedicated to giving answers on the age old question  how to escape the "rat race". I now play guitar for a living!
I squatted 140kg (310lbs) for 3x5 not too long ago and 345lbs x 2 a few days ago. Bench I'm not sure, but I had 265lbs x 4 and 300lbs x 1. I think I can bench 315 now, but don't really care.
A 300 lb. bench is impressive. I know you don't care about bench though. That's a good squat too. That's weird that your upper body strength is so close to your lower body's. Did you used to be an all upper body guy or something?
How to Find Your Dream Job
My personal blog/website dedicated to giving answers on the age old question  how to escape the "rat race". I now play guitar for a living!
No, I never was an all upper body guy, but I have been using the leg press a lot when I was young and stupid. Besides, my hands are pretty short, so I'm good and bench and suck at deadlift.
I see. I'm trying to get my bench up, and suprisingly it's been going pretty smoothly lately, considering I've added 20 lbs. in the last 3 weeks. My OH press is my weakness, I have to start doing lower reps with those.
How to Find Your Dream Job
My personal blog/website dedicated to giving answers on the age old question  how to escape the "rat race". I now play guitar for a living!
OHP was my weakness too. I got it up by working it for 5x5 twice a week. A few days ago I got a new PR of 200lbs on OHP.
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