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  1. #1
    Join Date
    Jun 2008
    Posts
    93

    Default JiP's Log

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022


    That's the plan for the next 10 weeks. Those are the top sets i'll be working upto with 5x5. I'll use 5kg between my bench, row and press sets of 5. I'll use 10kg between sets of squats and 15kg between sets of deadlifts. I'll do accessory exercises on the day depending on how i feel. I generally do a lot of pull ups.

    Background
    I've been lifting relatively unsuccesfully for a little over a year. My lack of success is down to inconsistency, bad diet choices and bad form. I worked up to some relatively good weight on the squat and deadlift from August to December last year but my form was awful on both. i have dropped my ego and learned to use good form, taking my squat stance out as well. I've read Practical Programming and Starting Strength and am in the middle of reading The Strongest Will Survive. I used to keep a log on bodybuilding.com but 90% of the forum are morons.

    Stats
    Currently sitting around 175 - 180lbs at about 20% bodyfat. Have around 14 inch arms, 23 inch legs and a 33 inch waist. I'm 5'9". My current 5rm's are..
    - Squat 110kg
    - Deadlift 145kg
    - Bench 78.5kg
    - Row 75kg
    - Press 52.5kg

    Diet
    After reading The Strongest Will Survive i've began to eat a large amount of unprocessed food. Rolled organic oats (can't find steel cut), stoneground wholewheat bread, organic meat, eggs, milk among other obvious food choices. I'm aiming to gain weight, about 2lbs a month. I take large doses of vitamins and cod liver oil. I also take glucosamine and calcium magnesium before bed.

  2. #2
    Join Date
    Jun 2008
    Posts
    93

    Default Easing back in

    First real work out is next tuesday, the 10th. I was sick for the past week but wanted to get something done. Tried to lift on wednesday but I couldn't move anything.

    07.02.09

    Bench
    52.5 x 5
    57.5 x 5
    62.5 x 5
    67.5 x 5
    72.5 x 5

    Row
    50 x 5
    55 x 5
    60 x 5
    65 x 5
    70 x 5

    CGBP
    57.5 x 8 x 3

    Barbell Curls
    30 x 8 x 3

    0:40

  3. #3
    Join Date
    Oct 2007
    Location
    Israel
    Posts
    562

    Default

    Why is this a "10 weeks plan"? You need to do it until it stops working.

  4. #4
    Join Date
    Jun 2008
    Posts
    93

    Default

    Quote Originally Posted by coldfire View Post
    Why is this a "10 weeks plan"? You need to do it until it stops working.
    Just to simplify things, i'll take it longer if I can.

  5. #5
    Join Date
    Jun 2008
    Posts
    93

    Default Week one, day one

    11.02.09

    Squats
    60 x 5
    70 x 5
    80 x 5
    90 x 5
    100 x 5

    Bench
    55 x 5
    60 x 5
    65 x 5
    70 x 5
    74 x 5

    Rows
    52.5 x 5
    57.5 x 5
    62.5 x 5
    67.5 x 5
    72 x 5

    CGBP
    57.5 x 10 x 3

    1:30

    Notes
    had a lot of problems today, but only temporary ones. electricity went out so i had to lift in the cold, fell off my motorbike last night so my leg was pretty banged up and some other stuff. but it was still a decent workout.

  6. #6
    Join Date
    Jun 2008
    Posts
    93

    Default Week one, day two

    13.02.09

    Squats
    60 x 5
    70 x 1

    Press
    32.5 x 5
    37.5 x 5
    42.5 x 5
    47.5 x 5

    Deadlift
    problems

    Chin ups
    10, 8, 7, 6

    Curls
    30 x 10 x 3

    0:40

    Notes
    Both my hamstrings were in a large amount of pain squatting, i'd like to attribute this to soreness but i've never not finished my sets because of soreness. After the initial pain i couldn't air squat, deadlift with the bar or sit down without significant pain. I'll try my luck next session to see how the squats go, if it's bad news i'll use Rip's rehab plan in the next couple of weeks.

    I injured my left hamstring last year squatting and put myself out for a month, but it was a large amount more painful than this and the pain was specific to a part of leg rather than all over.

  7. #7
    Join Date
    Jun 2008
    Posts
    93

    Default Week one, day three

    Squats
    60 x 5
    70 x 5
    80 x 5
    90 x 5
    102.5 x 3
    80 x 5

    Bench
    55 x 5
    60 x 5
    65 x 5
    70 x 5
    76 x 3
    65 x 8

    Rows
    50 x 5
    55 x 5
    60 x 5
    65 x 5
    73 x 3
    60 x 8

    Notes
    hamstring pain went, guess it was just mega soreness

  8. #8
    Join Date
    Jun 2008
    Posts
    93

    Default Week two, day one

    17.02.08

    Bench
    57.5 x 5
    62.5 x 5
    67.5 x 5
    72.5 x 5
    76 x 5

    Rows
    52.5 x 5
    57.5 x 5
    62.5 x 5
    67.5 x 5
    73 x 5

    CGBP
    60 x 8 x 3

    Curls
    32.5 x 8 x 3

    1:00

    later that day...

    Squats
    62.5 x 5
    72.5 x 5
    82.5 x 5
    92.5 x 5
    102.5. x 5

    0:30

    Notes
    decided to split my session up and see how it went. enjoyed it much more and found i could concentrate a lot better. last bench rep was a grinder, i think i've overestimated my maxes by a fair bit due to my week and a half off beforehand. either way everything is relatively on track right now. hamstring pain is gone. having one days rest between my two heavy days was difficult, hopefully won't have to do it again for a while.

  9. #9
    Join Date
    Jun 2008
    Posts
    93

    Default Week two, day two

    20.02.08

    Light Squats
    60 x 5
    70 x 5
    80 x 5 x 2

    Press
    30 x 5
    35 x 5
    40 x 5
    45 x 5
    49 x 5

    Deadlift
    70 x 5
    90 x 5
    110 x 5
    130 x 5

    Pull Ups
    9, 8, 7

    1:00

  10. #10
    Join Date
    Jun 2008
    Posts
    93

    Default Week two, day three

    starting strength coach development program
    22.02.08

    Squats
    62.5 x 5
    72.5 x 5
    82.5 x 5
    92.5 x 5
    105 x 3
    82.5 x 8

    Bench
    57.5 x 5
    62.5 x 5
    67.5 x 5
    72.5 x 5
    78 x 3
    67.5 x 8

    Rows
    52.5 x 5
    57.5 x 5
    62.5 x 5
    67.5 x 5
    75 x 3
    62.5 x 8

    Skulls
    30 x 10 x 3

    Curls
    32.5 x 8 x 3

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