I used to post on the SS boards, my log on there actually goes back to 2009. But, unfortunately, I don’t like the direction The Director is taking, so I’m moving on. I’m not “Starting” Strength anyways…I haven’t been for a long time.
I’m male, 37yrs old, weight about 208, with a desire to get down to 190 for one of my other hobbies (kayaking).
Old PRs were:
Squat: 460
Bench: 340
Deadlift: 540
Press: 240
All at a BW of 218.
General info: I whitewater kayak and mountain bike pretty regularly, and these are important to me, more important that weight training, so I use auto-regulation to deal with the ebb and flow of being beatup from those hobbies. I’m also limited to training Mon,Tues,Thurs, and I’ve got a severe shoulder labrum injury that I’m going to have surgically repaired in the fall. I’ve got too many personal and professional commitments to have the surgery sooner, so I’m just trying to get the shoulder stronger leading up to the surgery. The injury prevents me from doing low or high bar squats, but I can use the Safety Bar. Bench press is also out, but I’ve been able to Incline Press.
My last cycle had me squatting twice a week, but the safety bar squat kind of puts the knees forward, and they’re getting grumpy. I’m gonna try a cycle of squatting once per week, but will pull 2-3 times per week. My deadlift will either go up, or I’ll get ED, or die, or something. The other idea I had was to use a box squat with the safety bar for the 2nd squatting day of the week…the box would, in theorey, allow me to sit back and get out of the knees. I elected to go with the former idea, and just pull more often.
New cycle beginning 2018-02-25, will look something like this:
Mon: Deadlift, Press, Abs
Tues: Squat, BB Row, something posterior
Thurs: 2nd Pull (probably rack pulls and 2ct paused deads), Incline, Pullups
GPP will come from biking and kayaking done as often as I can.
2018-02-26 - BW 211
Deadlift: 135x5,5,225x5,315x5,365x5**,405x5,415x5**
Press: 45x5,5,95x5,135x5,165x1,185x5,167.5x5,5
Prone Planks
2018-02-27 - BW 208.6
Safety Squat: 70x5,5,160x5,250x5,300x5,330x5,350x5,5
BB Row: 135x5,185x5,215x5,5,5
RDL: 215x10, haven’t done these in quite a while, and didn’t want to be crippled tomorrow.
Saw your log post that you’re over here. I wasn’t even sure what you were talking about. I never ventured anywhere but my own log and yours.
I’m just tired of drama. I followed a lot of logs in the competitor section, but most of those people have left. I figured it was time to move on myself.
2018-02-28 - BW 208.8
30 minutes on the elliptical…didn’t feel like biking
2018-03-01 - BW 207.4
Block Pull: 135x6,6,225x6,315x6,405x6,425x6
Incline Press: 45x5,5,95x5,135x5,185x5,220x5,5,5
Pullups: BWx4 x5sets
Weekend of camping and kayaking ahead
2018-03-02 - 2018-03-04
3 days of adventuring. Kayaked 4 different rivers, 2 of which were personal first descents. One required a 3 mile hike in with boats and gear. Twas a glorious weekend, but man I am tired.
2018-03-05 - BW 208.8
Press: warmups, 187.5x5,170x5,5
Deadlift: warmups, 475x1, 425x5,5,5
Prone Planks
DB Curls - will see how these treat the shoulder. The labrum is torn near the bicep tendon insertion, so I need to be careful here.
2018-03-06 - BW 207.8
Safety Squat: warmups, 390x1,410x1,350x5,5,5
BB Row: warmups, 220x5,5,5
RDL: 220x10,10
I didn’t even know there was drama. I only logged in to log my log and read your’s.
2018-03-07
30 minutes on elliptical
2018-03-08 - BW 208.6
Block Pull: warmups, 405x6,435x6,455x6,6
Incline Press: warmups, 225x5,5,5
2018-03-10
Kayaking
2018-03-12 - BW 210 (whoops)
DL: warmups, 485x1, 430x5,5,5
Press: warmups, 190x5,175x5,5
Prone Planks
2018-03-13 - BW 208
Safety Squat: warmups, 415x1, 360x5,5,5
BB Rows: warmups, 225x5,5,5
RDL: 225x10,10
2018-03-14 - BW 207
30 minutes on the elliptical
2018-03-16
Rack Pull: warmups, 475x6, 455x6,6
Incline Bench: warmups, 230x5,5,5 these were pretty tough
Chins: BWx3 x 8 sets. Elbow is quite cranky these days.
A few hours later: 10 mile mountain bike ride
Wilderness First Aid course on Sat and Sun. Lots of sitting around.
2018-03-19 - BW 209
Press: warmups, 192.5x3,3,185x3,3,3 The sets of 192.5 were rough. Injured shoulder was hurting and these were hard. Will wait to see how next week goes before I adjust.
Deadlift: warmups, 495x1, 455x4 Had already planned to do a low stress week on lower body stuff, since lower back feels like it carrying some fatigue.
Chins: BWx1,2,3,4,5,6
2018-03-20
Safety Squat: warmups, 395x1, 365x4 garbage
Incline: warmups, 235x3,3,225x3,3,3
BB Rows: warmups, 235x5,5,5
2018-03-23
Mountain bike ride at Paris Mountain in Greenville, SC
Time to Punt:
Analysis of the “squat once per week” program shows a pretty serious decline in squat performance. Deadlift performance is not going up enough to justify it. Gonna step back and punt and switch things up.
2018-03-25
Safety Squat: warmups, 300x5,315x5,335x5,5
Incline: warmups, 235x5, 225x5,5
Rack Pull: warmups, 405x4, 455x4, 475x4