darcy Posted July 11, 2012 Author Share Posted July 11, 2012 Day 6 - Routine BWarm up - 5 minutes walk to the gymSquatsWarm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x80lbs, 1x2x110lbsWorking sets: 3x5x140lbs[*]Overhead PressWarm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x75lbs, 1x2x85lbsWorking sets: 3x5x100lbs[*]DeadliftWarm up sets: 2x5x85lbs, 1x3x125lbs, 1x2x180lbsWorking sets: 1x5x215lbs[*]Pull-ups5 sets to failure at bodyweight: 3, 3, 4, 3, 4 Link to comment Share on other sites More sharing options...
darcy Posted July 13, 2012 Author Share Posted July 13, 2012 Day 7 - Routine AWarm up - 5 minutes walk to the gym.Bench PressHad to start with bench press because the squat rack was in useWarm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x85lbs, 1x2x110lbsWorking sets: 3x5x125lbs I think I might have started the bench press too light, but I'll just let it progress naturally[*]SquatsWarm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x85lbs, 1x2x115lbsWorking sets: 3x5x145lbs[*]Power CleansWarm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x100lbs, 1x2x120lbsWorking sets: 1x3x145lbs Failed on 3rd rep of 1st set, dropped the weight and finished with 4x3x135lbs[*]Chin-ups5 sets to failure at bodyweight: 8, 5, 4, 5, 4 Link to comment Share on other sites More sharing options...
darcy Posted July 17, 2012 Author Share Posted July 17, 2012 Day 8 - Routine BWarm up - 5 minutes walk to the gymSquatsWarm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x90lbs, 1x2x120lbsWorking sets: 3x5x150lbs[*]Overhead PressWarm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x70lbs, 1x2x85lbsWorking sets: 3x5x105lbs Failed on the final rep of the last set, so I won't advance the weight next session[*]DeadliftWarm up sets: 2x5x85lbs, 1x3x130lbs, 1x2x185lbsWorking sets: 1x5x220lbs[*]Pull-ups5 sets to failure at bodyweight: 5, 4, 3, 3, 2 Link to comment Share on other sites More sharing options...
darcy Posted July 18, 2012 Author Share Posted July 18, 2012 Day 9 - Routine AWarm up - 5 minutes walk to the gym.Bench PressHad to start with bench press because the squat rack was in use, again...Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x90lbs, 1x2x115lbsWorking sets: 3x5x130lbs[*]Treadmill - About 10 minutes at an easy pace; rack still in use...[*]SquatsWarm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x90lbs, 1x2x120lbsWorking sets: 3x5x155lbs[*]Power CleansWarm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x95lbs, 1x2x115lbsWorking sets: 5x3x140lbs Felt good at 140lbs today; no missed reps, so I'll push it back up to 145lbs next time[*]Chin-ups5 sets to failure at bodyweight: 8, 4, 5, 3, 4 Link to comment Share on other sites More sharing options...
darcy Posted July 26, 2012 Author Share Posted July 26, 2012 Day 10 - Routine BWarm up - 5 minutes walk to the gym, 10 minutes on the treadmill, and some conditioning while I waited for the squat rackPull-ups5 sets to failure at bodyweight: 5, 3, 4, 3, 3 Would have preferred to not start with these, but the rack was still busy...[*]SquatsWarm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x90lbs, 1x2x125lbsWorking sets: 3x5x160lbs[*]Overhead PressWarm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x70lbs, 1x2x85lbsWorking sets: 3x5x105lbs Form was great and had no problem moving the weight this time, so it looks like the failed rep last time wasn't the sign of a plateau[*]DeadliftWarm up sets: 2x5x90lbs, 1x3x135lbs, 1x2x190lbsWorking sets: 1x5x225lbs I'm loving the Starting Strength program. This is the first time I've ever squatted consistently, let alone with proper form and dropping all the way to the floor. It feels like the weight is getting easier to move each workout, despite the 5 pound increases. Link to comment Share on other sites More sharing options...
darcy Posted July 30, 2012 Author Share Posted July 30, 2012 Day 11 - Routine AWarm up - 5 minutes walk to the gym.SquatsWarm up sets: 2x5x45lbs, 1x5x65lbs, 1x3x95lbs, 1x2x130lbsWorking sets: 3x5x165lbs[*]Bench PressWarm up sets: 2x5x45lbs, 1x5x65lbs, 1x3x90lbs, 1x2x120lbsWorking sets: 3x5x135lbs[*]Power CleansWarm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x100lbs, 1x2x120lbsWorking sets: 5x3x145lbs[*]Chin-ups5 sets to failure at bodyweight: 6, 4, 5, 4, 4[*]Cool down - 20 minute walk Link to comment Share on other sites More sharing options...
darcy Posted August 1, 2012 Author Share Posted August 1, 2012 Day 12 - Routine BWarm up - 5 minutes walk to the gymSquatsWarm up sets: 2x5x45lbs, 1x5x65lbs, 1x3x100lbs, 1x2x135lbsWorking sets: 3x5x170lbs[*]Overhead PressWarm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x75lbs, 1x2x90lbsWorking sets: 3x5x110lbs Managed, but really struggled to get the last rep of the last 2 sets. I'll keep it at this weight for another session.[*]DeadliftWarm up sets: 2x5x90lbs, 1x3x135lbs, 1x2x195lbsWorking sets: 1x5x230lbs[*]Pull-ups5 sets to failure at bodyweight: 3, 5, 4, 3, 4 Link to comment Share on other sites More sharing options...
darcy Posted August 3, 2012 Author Share Posted August 3, 2012 Day 13 - Routine AWarm up - 5 minutes walk to the gym.SquatsWarm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x105lbs, 1x2x140lbsWorking sets: 3x5x175lbs[*]Bench PressWarm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x95lbs, 1x2x125lbsWorking sets: 3x5x140lbs[*]Power CleansWarm up sets: 2x5x45lbs, 1x5x80lbs, 1x3x105lbs, 1x2x125lbsWorking sets: 5x3x145lbs - Failed twice on the second rep of the first set, so dropped the weight back to 140lbs for the rest of the set. Put it back up to 145lbs for the remaining 4 sets.[*]Chin-ups5 sets to failure at bodyweight: 8, 4, 4, 5, 4 Link to comment Share on other sites More sharing options...
darcy Posted August 8, 2012 Author Share Posted August 8, 2012 Day 14 - Routine BWarm up - 5 minutes walk to the gym... which was closed because a storm knocked the power out last night. So, another 5 minute walk back home to get in my car and drive to the other gym.SquatsWarm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x105lbs, 1x2x140lbsWorking sets: 3x5x180lbs[*]Overhead PressWarm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x75lbs, 1x2x90lbsWorking sets: 3x5x110lbs I'm going to keep it at this weight for yet another session; had to pause in the final set and take a breather before completing the last 2 reps[*]DeadliftWarm up sets: 2x5x90lbs, 1x3x140lbs, 1x2x195lbsWorking sets: 1x5x235lbs[*]Pull-ups5 sets to failure at bodyweight: 6, 4, 4, 5, 4 Link to comment Share on other sites More sharing options...
darcy Posted August 11, 2012 Author Share Posted August 11, 2012 Day 15 - Routine A So, I've cut back my calories a bit, and will continue to do so for the next 4-6 weeks, in order to correct for some fat that I seem to have gained a little bit more quickly than I would have expected. The plan is to diet it off, then slowly adjust the calories until I start seeing gains again. I'll be sticking with Starting Strength because I'm really enjoying it, but I expect to see my progress slow, if not plateau. Today is day 3 of the diet and, although I think it's largely psychological, squatting felt difficult for the first time since beginning the Starting Strength program. Everything else still felt good and saw progress. Warm up - 5 minutes walk to the gym.SquatsWarm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x110lbs, 1x2x145lbsWorking sets: 1x5x185lbs. Then 185 for the first rep of set 2, after which I dropped it down to 175lbs for the remaining reps of set 2 and all of set 3.[*]Bench PressWarm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x100lbs, 1x2x130lbsWorking sets: 3x5x145lbs[*]Power CleansWarm up sets: 2x5x45lbs, 1x5x85lbs, 1x3x105lbs, 1x2x130lbsWorking sets: 2x3x155lbs - Was feeling really good on this lift; my form is getting much better. But, I was really pressed for time and had to omit sets 3-5 I'm going to leave squats at 185 for the next workout and see how it goes. Link to comment Share on other sites More sharing options...
darcy Posted August 15, 2012 Author Share Posted August 15, 2012 Day 16 - Routine BWarm up - 5 minutes walk to the gym.SquatsWarm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x105lbs, 1x2x140lbsWorking sets: 3x5x185lbs The plan was to stay at 180lbs because of some problems I had with that weight last week, but I was feeling strong so went for 185lbs and had no issues.[*]Overhead PressWarm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x75lbs, 1x2x90lbsWorking sets: 1x5x110lbs Managed the forst set at 110lbs, but struggles on the final rep (was more of a push press to be honest), so I dropped to 2x5x105lbs. I think it's time to deload this excercise and drop back to 85lbs for the working sets next week.[*]DeadliftWarm up sets: 2x5x95lbs, 1x3x140lbs, 1x2x200lbsWorking sets: 1x5x240lbs[*]Pull-ups5 sets to failure at bodyweight: 4, 4, 4, 3, 3 - Felt so weak on the pullups today... Link to comment Share on other sites More sharing options...
robert Posted September 18, 2012 Share Posted September 18, 2012 How are things going? Hope all is awesome! Have a great one! Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now