gain 25lbs & get stronger gain 25lbs & get stronger

starting strength gym
Page 1 of 22 12311 ... LastLast
Results 1 to 10 of 216

Thread: gain 25lbs & get stronger

  1. #1
    Join Date
    Jul 2016
    Location
    UK
    Posts
    337

    Default gain 25lbs & get stronger

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    I mis-typed my name in the title of my original log, and felt like it needed a better title anyway.

    Here's the old log.

    solltaire's log

    So, I currently weigh ~177lbs. Rip says a grown man should weigh at least 200 lbs, so I am trying to steadily increase my weight, while also following the program as closely as I can.
    Last edited by solitaire; 09-28-2016 at 03:00 AM.

  2. #2
    Join Date
    Jul 2016
    Location
    UK
    Posts
    337

    Default

    Squat
    61kg x 20

    Press
    45kg x 3 x 5
    Still quite a struggle on the last reps of these sets. Might try to go up next week.

    Power Clean
    46kg x 3 x5
    I haven't been working on my cleans much recently, but I felt in the groove on the last set.

    Not a huge amount of volume here, but best I could do before work. May add in some rows later if I have the energy.

  3. #3
    Join Date
    Jul 2016
    Location
    UK
    Posts
    337

    Default

    Just bought "Practical Programming" ....

  4. #4
    Join Date
    Jul 2016
    Location
    UK
    Posts
    337

    Default

    Row
    65kg x 3 x5.

    Squat
    95kg x 3 x 5.
    Felt I had the arch in my lower back working better today.

    Chins
    5kg on belt: 7, 7, 6.
    Almost got 7th rep. on last set, but couldn't quite get chin over the bar.

    Deadlift
    130kg x 5.
    This was hard and I had to reset grip for last repetition.
    I did include a set of 5 at 120kg as part of my warm-up , so perhaps that made it a bit tougher.
    Next time I think I'll go 60, 90, 110, 122.5 or something.

    Bench
    62.5 x 5 x 5.
    Warm-up set at 60kg felt pretty hard, so I didn't go heavier than last time on this one. A bit frustrating. I may bring my micro-plates next time so I can do 63.5.
    Having said that, the actual work sets went well, kept a decent bar-speed. I am rather cautious about benching because of ... choking, death etc..

    Just realised I have a bit more holiday owing me than I thought, which means I will be able to get down to the gym for a couple of Wednesday sessions in October & November. Yay!

  5. #5
    Join Date
    Jul 2016
    Location
    UK
    Posts
    337

    Default

    Weighed in at 12st 8lbs. Weird, don't know how I lost a pound ...

    Went for short run just to see if my knee was okay. It seems to be. Half-marathon is tomorrow. I'm doing it barefoot
    Last edited by solitaire; 10-01-2016 at 03:29 PM.

  6. #6
    Join Date
    Apr 2015
    Posts
    2,004

    Default

    Good luck on the Half...how far under the hour are you looking for?

    I'm not surprised 130 x 5 was tough after 120 x 5!

  7. #7
    Join Date
    Jul 2016
    Location
    UK
    Posts
    337

    Default

    Thanks Chris. We did it in 2hrs 22mins. Which was about what I was hoping for.

    I've been reading that there's no need to do 5 reps for each warm-up set. This will help a lot, I think!

  8. #8
    Join Date
    Apr 2015
    Posts
    2,004

    Default

    Quote Originally Posted by solitaire View Post
    Thanks Chris. We did it in 2hrs 22mins. Which was about what I was hoping for.

    I've been reading that there's no need to do 5 reps for each warm-up set. This will help a lot, I think!
    I think so - 120 for a double, perhaps? Out of interest, how many reps did you do at 60 for the bench?

    Congrats on completing the Half!!

  9. #9
    Join Date
    Jul 2016
    Location
    UK
    Posts
    337

    Default

    Quote Originally Posted by Chris McCarthy View Post
    I think so - 120 for a double, perhaps? Out of interest, how many reps did you do at 60 for the bench?
    I did 5 reps at 60. Until now I have always done 5 reps for each warm-up set. Anyway, I will alter that from now on and do fewer warm-up reps as I get closer to my work-set. Thanks for helping me work this out .

    Today's garage bit ...


    Row
    66kg x 5 x 3
    (I think this is the way Rip writes three sets of 5, I've been doing it the other way round!)

    Press
    46kg x 5 x 3
    Last set was fairly tough!


    Will do Squats & Deadlifts at the gym later.

    Squats
    95kg x 5 x 3
    Made my final warm-up 80kg for 2 reps. Thought my legs might be a bit tired after the race yesterday, but I felt the work-sets went well. I went nice & deep, arched my back, heels on the plank etc.. Pleased.

    Deadlifts
    132.5kg x 5
    Followed Chris's suggestion and made my final warm-up 120kg for 2 reps. The work set felt good. Very happy with how this lift is coming on.

    Dips
    6.25kg on the belt - 8, 8, 9.
    A couple more reps than last time.

    All in all, I am happy with my lifts today.
    Last edited by solitaire; 10-03-2016 at 08:05 AM.

  10. #10
    Join Date
    Apr 2015
    Posts
    2,004

    Default

    starting strength coach development program
    Sweet - I'm surprised you had decent legs too for this after a Half yesterday...I'd have needed a lie down.

    Thinking about it - if you are doing 60 x 5 and then 5 x 5 at 62.5 you are: a) REALLY doing 6 sets of 5, and b) it was your comment about 60kg feeling hard and not having the confidence to go up beyond 62.5 - if your last warm-up is so close it is going to feel more-or-less like a work set anyways but you still have it in the back of your mind that you have to go HEAVIER yet for your actual work sets, which is not a recipe for attacking those sets with confidence!

Page 1 of 22 12311 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •