First day of Starting Strength. Bodyweight 68kg. 182cm tall. (150lbs; 6 ft)
Squat
50kg x 3
40kg x 5
45kg x 5
50kg x 5
Overhead Press 30kg 3 x 5
Deadlift
60kg x 5
First day of Starting Strength. Bodyweight 68kg. 182cm tall. (150lbs; 6 ft)
Squat
50kg x 3
40kg x 5
45kg x 5
50kg x 5
Overhead Press 30kg 3 x 5
Deadlift
60kg x 5
Squat
50kg 3x5
Bench Press
40kg 3x5
Deadlift
65kg 1x5
November 24, 2018
Sick with the flu. Didn’t get in on Friday but felt well enough to go in on Saturday. Stalled on OHP.
Squat 52.5kg 3x5
Overhead Press
32.5kg 1x4 30kg 2x5
Deadlift 67.5kg 1x5
November 26, 2018
Squat
55kg 3x5
Bench Press
42.5 2x5
42.5 1x4
Deadlift
70kg 1x5
Squat
57.5 3x5
OHP
32.5kg 1x3
27.5kg 4x6
Deadlift
70kg 1x5
December 3rd, 2018
Squat 57.5kg x5
60kg 3x5
Bench Press
43.5kg x1
37.5kg 5x5
Deadlift 72.5kg 1x5
Overhead Press
28.5kg x6
27.5kg x8
27.5kg x6
27.5kg x6
December 5th
Low Bar Squat
62.5kg 3x5
Overhead Press
33.5 x 1
28.5 6x4
Inverted Row
BW 5x5
Close Grip Bench
35kg x6
33.5kg x6
32.5kg x8
32.5kg x8
December 8th
Weight - 70kg (down from 70.5kg earlier in the week)
Low Bar Squat
63.5kg 3x5
Bench Press
44.5kg x1
37.5kg 5x5
Deadlift
70kg x3
Overhead Press (with sandbag)
24.4kg 8x5
Gym closed an hour earlier than I expected so Deadlifts stopped on warm-up sets. Will re-do deadlift on Monday before attempting to learn Power Cleans on Wednesday. Did OHP at home with my sandbag - did an extra rep per set to keep the RPE around 8.
December 10th
Weight - 71.3kg
Low Bar Squat
65kg 3x5
Overhead Press
35kg x1
30kg 6x4
Deadlift
60kg 2x5
75kg 1x5
Close Grip Bench Press
35kg 4x8
Did like two pullups, two chin-ups, and a couple dead hangs for about 20s each at the end. Didn’t really feel like doing more today.
Pressing feels a lot easier now. My palms got sweaty on the squats so I chalked up for the first time. I wiped everything down when I was done but still got told by staff not to use chalk. My knees have a bit of a varus deformity and I had the same genius trainer from 3 years ago come up to me - he tried to convince me to point my feet straight forward on the deadlift. Bit tired of this gym.
December 12th
Low Bar Squat - 67.5kg 3x5
Bench Press - 46kg x1, 38.5kg 5x5
Barbell Row - 35kg 3x5
Overhead Press - 30kg 4x8
Superset, 2 mins rest
Band Assisted Pull-ups - 3x5-8 focusing on going slow on descent
Incline Push-ups - 3x5-8
Grip Work
Two Hand Plate Pinch Lift - 25kg 3x15-20s
Two Hand Wrist Curls - 8kg 3x15-20
Two Hand Reverse Wrist Curls - 8kg 3x15-20
Finger Curls, Overhand - 20kg 3x15-20
December 17th
Wrote the NBME on Friday and tweaked my elbow Saturday so I skipped a workout. Thankfully my elbow felt fine in this session after I warmed up, I’m glad I didn’t push it on the weekend.
Low Bar Squat - 70kg 3x5
Overhead Press - 36kg x1, 31kg 6x4
Deadlift - 70kg x2, 75kg x5@7
Close Grip Bench Press - 36kg 4x8
Band Assisted Pull-ups - 3x5-8
'Tis the season, got the flu. Squats and OHP felt a bit heavy.
Low Bar Squat - 72.5kg 3x5
Bench Press - 47.5kg x1, 40kg 5x5
Barbell Rows - 40kg x5, 37.5kg 1x5, 1x8
Overhead Press - 31kg 4x8
Had a shitty session today and learned some hard lessons. I can’t take a week off from training and not see negative consequences. Back in the US now so switching to pounds, which Also took some getting use to. Went to a no chalk kind of gym without a proper power rack - they had a shitty half rack with fixed heights that were spaced way too far apart so gettting in and out of it was a pain in the ass. What kind of gym has a MONOLIFT but no decent squat or power racks?!?!? Pressing and deadlifting felt a lot better than squatting. Shoulders feel beat up. Had to go down 5lbs on CGBP because I could feel my elbow acting up.
Low Bar Squat - 145-155lbs 3x5
Overhead Press - 80lbs x1, 65lbs 6x4
Deadlift - 165lbs x 5
Close Grip Bench Press - 80lbs x8, 75lbs 3x8
Got in three more sessions since the last one I logged. They were all shitty, trying to work at a variety of globo gyms where I was uncomfortable. Not going to bother logging them because I was just working on form and trying to get back in the groove. Today I finally got into a gym with some power racks, safeties and regular plates so I had a good session. Backed down in weight and restarting LP, I could probably start at higher weights for squat and DL but my form isn’t there yet.
Low Bar Squat 3x5 135 lbs
Bench Press 1x95lbs, 5x5 85lbs
Deadlift 1x5 145lbs
OVerhead Press 4x8 65lbs
Band Assisted Pull-up 2x5
Weight 161lbs
Low Bar Squat - 3x5 145lbs
Overhead Press - 1x80lbs, 6x4 60lbs
Deadlift - 1x5 145lbs
Incline Pushups - 4x8
January 11th
Low Bar Squat - 3x5 150lbs
Bench Press - 1x90lbs, 5x5 65lbs?
Deadlift - 1x5 155lbs
OHP - 4x8 60-65lbs
Low Bar Squat - 3x5 155lbs
Overhead Press - 1x80, 6x4 65lbs
Deadlift - 1x5 160lbs
Close Grip Bench Press - 4x8 75 lbs
Scapular Pulls - 3x8
TRX Row - 3x5
OHP is easy again, working on benching evenly (favoring right side). Working on going to proper depth on squats and shooting out of the hole, I tend to pause at the bottom but it’s getting better. Might stay at same weight for squats for next session to make sure I’m going to parallel. Left elbow is still funky. Going to do some add some accessories for my arms and forearms, hopefully helps with the elbow and my shoulders need more work. And I’m getting a bit chubby so slowly going to add cardio on off days.
Low Bar Squat - 3x5 160lbs
Bench Press - 1x95lbs, 5x5 75lbs
Deadlift - 1x5 165lbs
OHP - 4x8 60lbs
Squat & deadlift felt difficult. Make stay at same weight next session. Bench feels much better.
Low Bar Squat - 3x5 155lbs
Overhead Press - 1x80, 6x4 65lbs
Deadlift - 1x5 165lbs
Close Grip Bench Press - 4x8 75lbs
Scapular Pulls - 3x8
TRX Row - 3x5-8 SS
Incline Pushups - 3x8-10 SS
All around good workout today. Dropped down on weight for squat to make sure form was ok. I also tweaked my knee last time I squatted but thankfully it healed by today and was a non issue. Deadlift is heavy, going to go down to 2x per week and include more warm up sets instead.
Wednesday January 23rd
Low Bar Squat - 3x5 160 lbs
Bench Press - 1x100lbs, 5x5 80lbs