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Thread: Road To Strength

  1. #21
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Come and join me in the under 180lbs at 6 feet tall club haha

  2. #22
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    Haha I hope not, but probably. I expect to have to go down to 178lbs to be at 9%. After that, I should never see 17x on the scale ever again.

  3. #23
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    PIP1 Week 3 Tuesday
    Morning Weight: 190lbs
    Sleep: 5hrs
    Caffeine: 100mg
    Music: Korn

    GPP

    Deadlift
    135lbsx5
    225lbsx5
    305lbsx3 DOH, no hook
    350lbsx2 DOH, no hook
    390lbsx1 Add Belt
    440lbsxF

    Notes: I can't believe I was stupid enough to only get 5 hours of sleep. Also, this was a morning workout. Next week I won't fuck up so bad, and I'll hit 440lbs with a little bit in the tank. I missed this one a little below the knees, which is where I normally miss. Fuck this shit. Fuck,fuck,fuck,fuck,fuck. Waist is 32.75', so I'm down .25'. At least something is going right.

  4. #24
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    PIP1 Week 3 Wednesday
    Sleep: 8hrs
    Caffeine: None
    Music: None

    Front Squat
    45xlotsx2
    95lbsx8
    115lbsx8
    145lbsx8x3

    *Back Squat
    135lbsx3
    225lbsx2
    275lbsx1
    315lbsx1 Add Belt
    365lbsx1@8
    PR 385lbsx1@9.5

    Incline Bench
    45xlotsx2
    95lbsx8
    125lbsx8x3

    Notes: So after Front Squatting, me and a buddy set up Back Squats with bands that gave maybe ~40-45lbs in the hole. I absolutely buried these. 385lbs is the heaviest weight I have ever had on my back, so PR.

    Wednesday's Weights
    : Front Squat 150lbs
    : Incline Bench 130lbs

  5. #25
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    PIP1 Week 3 Friday
    Morning Weight: 188lbs
    Sleep: 9hrs
    Caffeine: 150mg
    Music: Janus

    Squat
    45xlotsx2
    95lbsx5
    135lbsx5
    185lbsx5
    215lbsx3
    235lbsx3
    265lbsx2
    300lbsx1 Add Belt
    340lbsx3@10 e1RM ~370lbs
    315lbsx3

    Bench
    45xlotsx2
    95lbsx8
    135lbsx8
    165lbsx3
    185lbsx2
    215lbsx1
    240lbsx2@9.5 e1RM ~255lbs
    205lbsx3x5
    205lbsx6

    Deadlift
    135lbsx3
    185lbsx3
    225lbsx3
    275lbsx2
    315lbsx1 DOH, no hook
    335lbsx1 Add Belt
    380lbsx3@9 e1RM ~427lbs

    Notes: Eating 100kcal under maintenance sucks. I had a 250cal chocolate bar 30 minutes before this workout, so that helped a little. Squats were 2-3 inches below parallel. Also, I accidentally Squatted 5lbs more than I was supposed too. Next workout I will use the same weight but try to get 3 reps at RPE 9 instead of 10. Benching sucked today. This is now a trend and I know why. I will be making a few changes (following the program as laid out for starters. Ha) Deadlifting was good I guess. I'm kinda curious how much I can Deadlift DOH with no hook. Over a year ago I had 325lbsx4 with no hook and it was maximal effort. Now 315lbs with no hook is cake.

    Changes
    1. No more maxing out the Squat, Bench, and Deadlift on a regular basis. With my current calorie intake I can't afford to be using the extra energy, and the frequency is too high when I do this.
    2. Warm-up more on the Bench. My current warm-up on all 3 lifts is (more or less)
    - Bar
    - 40-50lbs increments
    - 70% x3 reps
    - 80% x2 reps
    - 90% x1 rep
    I find this to be a perfect warm-up for Squats, too little warm-up for Bench, and too much warm-up for Deadlifts. I will adjust accordingly.

    Friday's Weights
    : Squat 340lbs
    : Bench 242.5lbs
    : Deadlift 385lbs

  6. #26
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    Also, Ostarine is longer on my Supplement list as of February 14th. SARMs are banned by the WDA, and the IPF follows WDA standards. Technically I could compete in the IPF whenever I want, as SARMS have a very short half-life. I am not ethically comfortable doing that. After reviewing the information on the IPF website, under the circumstances, my period of ineligibility is 2 years. That means I can compete in the IPF as of February 14th 2018.

    I have received multiple PMs asking about my experience with Ostarine so I figured I might as well document it in my log. It was good. No side effects worth mentioning. (Slight mood swings and a little bit of water retention, but these could be diet related as well) I felt recovered better than I did in similar situations without Ostarine. There was a noticeable increase in LBM. I used Ostarine at a dosage of 37.5mg/day for 30 days.

    If anyone wishes to discuss anything related to SARMs and/or similar products (SARMs are 100% legal, btw) feel free to ask in my log. You can always PM me too, if you wish to hide your identity from other users on the forum.

  7. #27
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    PIP1 Week 3 Saturday
    Morning Weight: 185.5lbs
    Waist: 32.5'
    Shoulders: 50'
    Neck: 15.25'
    Arm: 15'
    Calf: 14.75'
    Wrist: 6.875'
    Ankle: 8.625'

    GPP + 22 minutes walking on an incline

    Notes: Had a small cheat meal last night. Waist measurement was taken at the navel standing relaxed. Shoulder measurement was taken standing relaxed with a breathe of air. Arm and Calf measurements were taken flexed and Neck measurement was taken at the narrowest point. I am going to increase calories from 2700-2800 to 2850.

  8. #28
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    PIP1 Week 3 Sunday
    Sleep: 7hrs
    Caffeine: 150mg
    Music: Janus

    Squat w/Bands
    135lbsx3
    225lbsx3
    275lbsx2 Add Belt
    315lbsx1
    365lbsx1
    PR 405lbsx1@9 e1RM ~422lbs

    Notes: So I felt really well recovered and decided to go against what I said a mere 2 days ago. I am glad I did this, and I feel as if it is beneficial, but I probably should've just stuck to the plan. I can't be changing my mind all the time. That said 405lbs felt easier than 385lbs did on Wednesday. The bands give nothing at the top and help 40-45lbs in the hole or so.

  9. #29
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    PIP1 Week 4 Monday
    Sleep: 9hrs
    Caffeine: None
    Music: Lamb of God

    2ct Pause Squat
    45xlotsx2
    95lbsx5
    135lbsx5
    185lbsx5
    225lbsx1
    240lbsx6@7
    220lbsx6x2

    2ct Pause Bench
    45xlotsx2
    95lbsx5
    135lbsx5
    150lbsx6@7
    135lbsx6x3

    2' Deficit Deadlift
    135lbsx5
    185lbsx5
    225lbsx1
    240lbsx6@7
    225lbsx6

    CGBP
    45xlotsx2
    95lbsx5
    135lbsx5
    170lbsx6@7
    160lbsx6x3

    Notes: Still fairly easy. Everything was done Beltless, slow and under control. Deadlifts were all DOH, no hook.

    Monday's Weights
    : 2ct Pause Squat 245lbs
    : 2ct Pause Bench 155lbs
    : 2' Deficit Deadlift 245lbs
    : CGBP 175lbs

  10. #30
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    starting strength coach development program
    PIP1 Week 4 Tuesday
    Sleep: 9hrs
    Caffeine: None
    Music: None

    GPP

    PIP1 Week 4 Wednesday
    Sleep: 9hrs
    Caffeine: None
    Music: None

    Front Squat
    45xlotsx2
    95lbsx5
    135lbsx5
    150lbsx8x3

    Incline Bench
    45xlotsx2
    95lbsx5
    130lbsx8x3

    Notes: Easy

    Wednesday's Weights
    : Front Squat 155lbs
    : Incline Bench 135lbs

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