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  1. #41
    Join Date
    Jun 2009
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    46

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    • starting strength seminar december 2021
    • starting strength seminar february 2022
    • starting strength seminar april 2022
    9-4-09 Friday

    Squat (4:00 rests)

    160 x 5
    160 x 5
    160 x 5

    Press (5:00 rests)

    92.5 x 5
    92.5 x 5
    92.5 x 5

    Dead lift

    195 x 5

    Chin Up (3:00 rests)

    BW x 10
    BW x 7
    BW x 6

  2. #42
    Join Date
    Jun 2009
    Posts
    46

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    Monday 9-7-09

    Squat (4:00 rests)

    165 x 5
    165 x 5
    165 x 5


    Tuesday 9-8-09

    Bench (5:00 rests)

    152.5 x 5
    152.5 x 5
    152.5 x 5

    Row (3:00 rests)

    122.5 x 5
    122.5 x 5
    122.5 x 5


    - didnt want to do upper body stuff on Monday cause I was sore as hell from working the day before, got it done the next day though

    - feel like I found a nice groove for squatting rite now,only problem I feel is my hand position on the bar, im just not flexible or strong enough maybe ? to keep my wrists strait, I can get my wrists in a fairly decent position for the first 3 or 4 reps but then they start to give out and they hurt by the last rep

  3. #43
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    Jun 2009
    Posts
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    Wednesday 9-9-09

    Squat (4:00 rests)

    170 x 5
    170 x 5
    170 x 5

    Press (5:00 rests)

    95 x 5
    95 x 5
    95 x 5

    Deadlift

    200 x 5

    -maintained good form on squats, bout to start a string of prs starting Friday

  4. #44
    Join Date
    Jun 2009
    Posts
    46

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    Friday 9-11-09

    Squat

    175 x 2
    175 x 1

    Bench

    155 x 5
    155 x 5
    155 x 5

    Row

    125 x 5
    125 x 5
    125 x 5


    - I could only guess that my legs were still fatigued from squats and deads from the previous workout, i stopped before doing any reps on squats with bad form


    Monday 9-14-09

    Squat (5:00 rests)

    175 x 5
    175 x 5
    175 x 5

    Press (5:00 rests)

    97.5 x 5
    97.5 x 5
    97.5 x 5

    Deadlift

    205 x 5

    Chin Up

    BW x 10
    BW x 6
    BW x 6


    - squat pr for sets across, form was not perfect on all reps though

    - I need to get this problem with not having my wrists strait during squats sorted out. I think I can bring the bar up a little higher on my shoulders so will try that next workout

    - Deadlift is the one exercise that I have yet to even come close to failing a rep on, but I have not even reached my pr from like a year ago when I did this routine. Ive been to conservative with it. Maybe when I bring the numbers up on this it will help with my poor squatting.

    - screwed up my diet abit a few weeks ago, went from a bodyweight of 177 to 172 eating only 3 times a day but now its back to about 175, just gotta make sure I eat 4 good sized meals a day

  5. #45
    Join Date
    Jun 2009
    Posts
    46

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    starting strength coach development program
    Update :

    I stalled on my squat and bench the following week then the week after I only did one session.

    Bodyweight is around 175 in the morning and 177 in the evening. So I havnt really gained anything for about a month. The 3 or 4 meal a day strategy isnt working anymore so I decided to experiment with some milk I started off with 2 pints a day (quarter gallon) every day for 1 week, 3 pints a day for the next two weeks, and this week Im up to 4 pints (half gallon) a day.

    To sum all that up, Im working my way up to GOMAD along with 3 meals a day.


    Monday 9-28-09

    Squat

    155 x 5
    155 x 5
    155 x 5

    Press

    95 x 5
    95 x 5
    95 x 5

    Deadlift

    215 x 5


    Wednesday 9-30-09

    Squat (5:30 rests)

    157.5 x 5
    157.5 x 5
    157.5 x 5

    Bench (4:30 rests)

    152.5 x 5
    152.5 x 5
    152.5 x 5

    GHR

    BW x 10
    BW x 9

    Chin Up (2:00 rests)

    BW x 8
    BW x 6
    BW x 4


    - Deadlift pr

    - Im only about 2 weeks away from getting prs in everything else, just need to get my food in and not attempt a workout worn out from my job.

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