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Thread: Dave Pinsen's Training Log

  1. #1
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    Default Dave Pinsen's Training Log

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    I've been logging my workouts on Fitocracy -- easy to do with one thumb while I'm drinking a post-workout protein shake in my car -- but I figured I'd start posting here too, since there's more potential for interaction here.

    My stats: 42 years old, 5'9", 278lbs.

    I started Starting Strength in October after 4 months of mostly aerobic exercise following a health scare last spring (a week in a coma, pancreatitis, kidney & respiratory failure secondary to DKA). I've gotten stronger, but I also put on 22lbs since I started, so I've started to be a little more careful about my diet in the last few weeks and have also added some HIIT. I can't do low bar squats or power cleans due to shoulder inflexibility, so I've been doing high bar squats and power snatches but haven't done snatches for a while due to back issues.

    My starting weights in October:

    Squats: 3x5 @ 135lbs
    Bench: 3x5 @ 185lbs
    D.L.: 1x5 @ 185lbs
    Press: 3x5 @ 95lbs
    Snatch. 5x3 @ 65lbs

    This was Wednesday's workout:

    Squats (I do high bar due to shoulder inflexibility):

    2 x 5 @ 45lbs
    1 x 5 @ 135lbs
    2 x 3 @ 185 lbs

    My 3 x 5 PR on squats is 300lbs, but I hurt my lower back squatting 280lbs on a reset a few weeks ago. Racked 225lbs Wednesday night, but it didn't feel right. Will try again on Friday.

    Press:

    2 x 5 @ 45lbs
    1 x 5 @ 85lbs
    1 x 3 @ 110lbs
    1 x 2 @ 145lbs
    3 x 5 @ 157.5lbs

    A new PR for me. This was my first set:



    This was my third set. The last rep was kind of ugly - I didn't get underneath it -- but I counted it. Will make a game time decision next time about going up in weight.



    Leg Extensions:

    3 x 5 @ 85lbs

    Leg Curls:

    3 x 5 @ 95lbs

    Just doing the leg curls and leg extensions as assistance work until my back gets better enough for me to get my squats back on track again.

    Ab Coaster:

    Sort of like crunches. Did one set with knees facing forward, one with knees twisted to the right, and one with knees twisted toward the left. Have had some soreness in my rib area, so I'm doing this to strengthen a weak point.

    3 x 11.

    HIIT: 20 minutes on elliptical: 3 minutes warm up followed by 7 rounds of HIIT -- 40 seconds hard, 80 seconds easy -- then a few minutes of cool down.

    Post-workout food:

    1 protein shake immediately following the gym (30 grams protein, 5 grams carbs) plus a corn dog from Sonic (8 grams protein, 20 grams carbs).

    Liquid dinner a couple of hours later, after showering, etc.: almond milk, protein powder (about 50 grams of protein, 6 carbs), a cup of diced frozen mango (about 21 carbs), and baby spinach:

    Shake.jpg


    Also had a PaleoKrunch bar.
    Last edited by dpinsen; 07-14-2013 at 02:27 AM.

  2. #2
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    Pasting today's workout from Fitocracy.

    Barbell Squat:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+66 pts)
    185 lb x 5 reps (+92 pts)

    Back started hurting at 185lbs, so stopped there.

    Barbell Bench Press:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+67 pts)
    185 lb x 3 reps (+76 pts)
    225 lb x 2 reps (+84 pts)
    245 lb x 1 reps (+77 pts)
    255 lb x 5 reps (+152 pts)
    255 lb x 5 reps (+152 pts)
    255 lb x 5 reps (+152 pts)

    PR.

    Leg Extensions:
    90 lb x 5 reps (+12 pts)
    90 lb x 5 reps (+12 pts)
    90 lb x 5 reps (+12 pts)

    Seated Leg Curl:
    100 lb x 5 reps (+13 pts)
    100 lb x 5 reps (+13 pts)
    100 lb x 5 reps (+13 pts)

    Doing a linear progression on leg curls/extensions until my back heals enough to go heavier on squats.

    Chin-Up:
    5 reps || assisted || 57 lb (+39 pts)
    5 reps || assisted || 57 lb (+39 pts)
    5 reps || assisted || 57 lb (+39 pts)

    Took a few breaks as needed.

    Ab Wheel (kneeling):
    12 reps (+21 pts)
    12 reps (+21 pts)
    12 reps (+21 pts)

    Actually, the ab coaster. Front, left, right.

    Stair Machine:
    0:05:00 (+24 pts)

    Didn't have time for 20 min HIIT, but I did the assistance exercises as a circuit so that was kind of aerobic.

  3. #3
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    Barbell Squat:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+66 pts)
    185 lb x 5 reps (+92 pts)
    225 lb x 5 reps (+121 pts)

    Back getting a little better.

    Leg Extensions:
    95 lb x 5 reps (+12 pts)
    95 lb x 5 reps (+12 pts)
    95 lb x 5 reps (+12 pts)

    Seated Leg Curl:
    105 lb x 5 reps (+13 pts)
    105 lb x 5 reps (+13 pts)
    105 lb x 5 reps (+13 pts)

    Continuing my LP with leg curls and leg extensions while my back recovers.

    Standing Barbell Shoulder Press (OHP):
    45 lb x 5 reps (+49 pts)
    45 lb x 5 reps (+49 pts)
    85 lb x 5 reps (+64 pts)
    115 lb x 3 reps (+63 pts)
    145 lb x 2 reps (+65 pts)
    160 lb x 5 reps (+107 pts)
    160 lb x 5 reps (+107 pts)
    160 lb x 5 reps (+107 pts)
    Tiny cheat w/ knees on last rep of last set.



    Barbell Deadlift:
    135 lb x 5 reps (+66 pts)
    225 lb x 3 reps (+97 pts)
    305 lb x 5 reps (+207 pts)

    Could have locked my knees out a little better at the top, but I'll take the PR. Order and progress, like Brazil.

    Last edited by dpinsen; 07-16-2013 at 01:56 AM. Reason: Trying to correct format of videos.

  4. #4
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    Barbell Squat:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+66 pts)
    225 lb x 5 reps (+121 pts)
    245 lb x 3 reps (+111 pts)

    Back coming back.

    Barbell Bench Press:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+67 pts)
    185 lb x 3 reps (+76 pts)
    225 lb x 2 reps (+84 pts)
    245 lb x 1 reps (+77 pts)
    257.5 lb x 5 reps (+154 pts)
    257.5 lb x 5 reps (+154 pts)
    257.5 lb x 5 reps (+154 pts)

    PR. Boricua

    Chin-Up:
    5 reps || assisted || 57 lb (+39 pts)
    5 reps || assisted || 57 lb (+39 pts)
    5 reps || assisted || 57 lb (+39 pts)

    Got 5 straight on first set, breaks on last 2.

    Leg Extensions:
    95 lb x 5 reps (+12 pts)
    95 lb x 5 reps (+12 pts)
    95 lb x 5 reps (+12 pts)

    Seated Leg Curl:
    105 lb x 5 reps (+13 pts)
    105 lb x 5 reps (+13 pts)
    105 lb x 5 reps (+13 pts)

    Continuing my LP with leg extensions & curls while my back heals up for heavier squats.

  5. #5
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    Barbell Squat:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+66 pts)
    185 lb x 5 reps (+92 pts)
    225 lb x 5 reps (+121 pts)
    245 lb x 5 reps (+138 pts)
    245 lb x 5 reps (+138 pts)
    245 lb x 5 reps (+138 pts)

    Back hurts a little but is holding up. Will restart a linear progression now.

    Standing Barbell Shoulder Press (OHP):
    45 lb x 5 reps (+49 pts)
    45 lb x 5 reps (+49 pts)
    85 lb x 5 reps (+64 pts)
    115 lb x 3 reps (+63 pts)
    145 lb x 2 reps (+65 pts)
    162.5 lb x 3 reps (+87 pts)
    162.5 lb x 3 reps (+87 pts)
    162.5 lb x 3 reps (+87 pts)

    First 5 rep miss on this since 5/22. Rushed a bit because gym was closing.

    ImageUploadedByTapatalk1374286996.038976.jpg
    ImageUploadedByTapatalk1374287069.425588.jpg

    Here's one of my work sets:

    http://www.youtube.com/watch?v=RbxE8...m-upload_owner

    Foam Rolling:
    5 min (+9 pts)
    Rolling out lower back.

  6. #6
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    Barbell Squat:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+66 pts)
    185 lb x 3 reps (+74 pts)
    225 lb x 2 reps (+82 pts)
    265 lb x 3 reps (+127 pts)
    255 lb x 5 reps (+148 pts)

    Went too heavy on 1st work set. Back still an issue.

    Barbell Bench Press:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+67 pts)
    185 lb x 3 reps (+76 pts)
    245 lb x 2 reps (+96 pts)
    245 lb x 1 reps (+77 pts)
    260 lb x 5 reps (+157 pts)
    260 lb x 5 reps (+157 pts)
    260 lb x 4 reps (+143 pts)

    Almost.

    Barbell Deadlift:
    135 lb x 5 reps (+66 pts)
    225 lb x 3 reps (+97 pts)
    310 lb x 5 reps (+214 pts)

    Calves started to spasm a bit on last rep. Video below.

    http://www.youtube.com/watch?v=h7mLV...m-upload_owner


    Foam Rolling:
    5 min (+9 pts)

  7. #7
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    Back is in serious pain today. Not sure what I'll be able to do tomorrow.

  8. #8
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    Barbell Squat:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+66 pts)
    185 lb x 3 reps (+74 pts)
    225 lb x 2 reps (+82 pts)
    255 lb x 5 reps (+148 pts)
    255 lb x 5 reps (+148 pts)
    255 lb x 5 reps (+148 pts)

    Video of one of the work sets below.

    http://www.youtube.com/watch?v=wqH4P...m-upload_owner

    Focused on keeping the belly out and spine flexed back.

    Standing Barbell Shoulder Press (OHP):
    45 lb x 5 reps (+49 pts)
    45 lb x 5 reps (+49 pts)
    85 lb x 5 reps (+64 pts)
    115 lb x 3 reps (+63 pts)
    145 lb x 2 reps (+65 pts)
    162.5 lb x 3 reps (+87 pts)
    162.5 lb x 3 reps (+87 pts)
    162.5 lb x 4 reps (+99 pts)

    Lost grip on 4th rep of third set. Video below.

    http://www.youtube.com/watch?v=v3UL9...m-upload_owner

    Foam Rolling:
    5 min (+5 pts)

  9. #9
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    Barbell Squat:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+66 pts)
    185 lb x 3 reps (+74 pts)
    225 lb x 2 reps (+82 pts)
    265 lb x 5 reps (+158 pts)
    265 lb x 5 reps (+158 pts)
    265 lb x 5 reps (+158 pts)

    Back held up. Knees felt fine. Video of 1st work set below. Lost balance a bit on last rep.

    http://www.youtube.com/watch?v=wpPie...m-upload_owner

    Barbell Bench Press:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+67 pts)
    185 lb x 3 reps (+76 pts)
    225 lb x 2 reps (+84 pts)
    245 lb x 1 reps (+77 pts)
    260 lb x 5 reps (+157 pts)
    260 lb x 4 reps (+143 pts)
    260 lb x 3 reps (+126 pts)

    Meh. Fewer reps than Monday. Got a workout though.

    Chin-Up:
    5 reps || assisted || 57 lb (+39 pts)
    5 reps || assisted || 57 lb (+39 pts)
    5 reps || assisted || 57 lb (+39 pts)

    Got 5 straight on first set, breaks on next two. Was a little rushed between sets though.
    Last edited by dpinsen; 07-26-2013 at 08:24 PM.

  10. #10
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    starting strength coach development program
    Barbell Squat:
    45 lb x 5 reps (+36 pts)
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+66 pts)
    185 lb x 3 reps (+74 pts)
    225 lb x 2 reps (+82 pts)
    255 lb x 1 reps (+81 pts)
    275 lb x 5 reps (+169 pts)
    275 lb x 5 reps (+169 pts)
    275 lb x 5 reps (+169 pts)

    Back felt fine. Here's one of the work sets:

    http://m.youtube.com/watch?feature=e...-upload_owner#

    Standing Barbell Shoulder Press (OHP):
    45 lb x 5 reps (+49 pts)
    45 lb x 5 reps (+49 pts)
    85 lb x 5 reps (+64 pts)
    115 lb x 3 reps (+63 pts)
    145 lb x 2 reps (+65 pts)
    162.5 lb x 5 reps (+109 pts)
    162.5 lb x 4 reps (+99 pts)
    162.5 lb x 3 reps (+87 pts)

    2nd set was close. 3rd set not so much. Will re-try next time. Here's one of the work sets:

    http://www.youtube.com/watch?v=sUkV7...m-upload_owner

    Barbell Deadlift:
    135 lb x 5 reps (+66 pts)
    225 lb x 3 reps (+97 pts)

    Racked 315lbs but didn't have enough left in the tank to do it.

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