Rorschach's Cleverly Titled Training Log Rorschach's Cleverly Titled Training Log

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Thread: Rorschach's Cleverly Titled Training Log

  1. #1
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    Default Rorschach's Cleverly Titled Training Log

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    Right. My training is far too haphazard and sporadic nowadays, and I had my best gains when I was keeping a regular log, so it's time for me to bite the bullet and start one again. Here's as good a place as any.
    It's going to be in metric I'm afraid, as I'm a eurofag.

    Some details:
    Height: 6 foot 4 (ok that bit wasn't metric)
    Weight: c.90kg
    I've always been pretty skinny (no bullshit about a high metabolism, I just didn't eat much), but noticed I was getting a gut a couple of years ago. Took up jogging, enjoyed it (summertime, nature reserve near where I live, lovely run), but got a bad sprain while cutting across a ploughed field. Was bitching about it to a powerlifting friend of mine, and he suggested strength training instead. Tried it, loved it, haven't looked back.
    I've been strength training for about a year, spread out over a year and a half.
    I used a home gym for the first six months before I had to join a proper gym, as I only had a cheap multi-bench (no squatting more than I could PP over my head), and I couldn't fit any more weight on my non-olympic bar for DLs.

    PRs, about 5 months ago. Had 4 months without proper training, spent the last month trying to get back up there.
    Deadlift: 170kg x2
    Squat: 120kg
    Bench: 95kg
    Powerclean: Only just started them, no 1RM yet.
    OHP: No record, seem to recall it was around 60kg
    Deadlift outstrips the other lifts, as that's definitely my favourite, and thus I've trained it more.

    Now, I've never done strict Starting Strength, not that I know better than Rippetoe of course. Blame the impetousness of youth.
    My current training looks something like this:
    A:
    Low-bar backsquat: Bar x10, 3x5
    Deadlift: 70kgx10, 80%x3, 100%x1x2
    OHP: Barx10, 3x5
    GHR: BWx10, 25kgx8, 25kgx5
    HG Chins: 3 sets to failure (c.12, 8, 5)

    B:
    Well, I don't really have a B session at the moment.

    So, my plan now I'm theoretically going to be more strict about things is

    A:
    Squat
    DL
    OHP
    GHR

    B:
    Squat
    PC
    Bench (with DB depending on spotters)
    Chins

    Powercleans are tricky at my gym, as there are no platforms. I'll have to see what I can do with floorspace (crampt as hell a lot of the time), else do them in the rack.

    Diet:
    I'd be happy with another 10kg weight, preferably by summer. Eat as much as I can on a high fat, low carb diet, and on about 4 pints of milk (occasionally with whey) a day. Take cod liver oil and multivitamins, though I need to eat more vegetables.

    Immediate Aims:
    Bodyweight of 100kg as I mentioned, 200kg DL, with a better balance on my other lifts (more squatting and PCs needed, clearly).

    Photos of me in my underwear will follow, of course.
    Last edited by Rorschach; 02-23-2010 at 05:37 PM.

  2. #2
    Join Date
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    Nice log title.

    Quote Originally Posted by Rorschach View Post
    Low-bar backsquat: Bar x10, 3x5
    I hope you do more warmup sets that what you've listed.

  3. #3
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    Ah yes. Usually a set of 5 about 30kg less than my working set. Should have mentioned that. :P

  4. #4
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    Primary goal of yesterday's session was to give me some hard figures on where I'm at, so I can program accordingly. F = failure

    Squat:
    Bar x10
    60kg x5
    60kg x5
    80kg x5
    90kg x4
    100kg x2
    105kg x1
    Plan: 3x5 90kg

    OHP
    60kg x5 (push-press the last couple of reps)
    50kg x5
    50kg x5
    Plan: 3x5 52.5kg

    Deadlift
    70kg x10
    120kg x5
    150kg x1 (ugly)
    150kg xF
    150kg xF
    130kg x3
    Plan: 1x5 130kg

    My frustration with my deadlift wasn't helped by someone doing easy 200kg singles behind me.

    GHR:
    BW x10
    25kg x8
    25kg x8
    25kg x8 (kicked my arse)

    Chins
    BW x8

    Lets see if I can be patient enough and resist my temptation to do 1RMs over the next few weeks.

  5. #5
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    Bad gym day. Place was severely packed, long waits for equipment, fighting over plates, people standing right next to me while I'm lifting, etc. Space to do PCs? Hah!
    Will have to try and get there earlier/later in the day.

    Squats:
    Bar x10
    60kg x8
    90kg x4 x4 x3

    DB Bench
    20kg x8
    25kg x5
    25kg x5
    27.5kg x5

    GHR
    BW x15
    25kg x8
    25kg x8

    HG Chins
    BW x8 + 45 second hang

  6. #6
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    Squats:
    Bar x10
    60kg x5
    80kg x5
    80kg x5
    80kg x5
    I dislike dropping the weight, but now I know where my comfortable 5RM is, I can work from there.

    OHP:
    50kg x3 +F
    45kg x5
    45kg x5
    Hrm, frustrating. Didn't eat much today (no eggs for breakfast , picked up 60 on the way home), and spent several hours painting overhead today, I'll suck it up and see how it goes next time.

    Deadlift:
    90kg x5
    130kg x5
    130kg x3

    HG Chins:
    BW x9 +hang

    Cable Crunches:
    Full stack x10
    FS x10

    5 mins on the cross-trainer to try and avoid the crazy leg DOMs I've been having recently.
    Last edited by Rorschach; 03-03-2010 at 09:08 PM.

  7. #7
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    Quote Originally Posted by Rorschach View Post
    Squats:
    Deadlift:
    90kg x5
    130kg x5
    130kg x3


    5 mins on the cross-trainer to try and avoid the crazy leg DOMs I've been having recently.
    Nice deadlifts, but what's with the second set?

    Your warmups would tire me out. Most people do tapering warmups as described in SS - have you tried these?

    http://startingstrength.wikia.com/wi...-Up_Calculator

    I haven't had any real DOMS since I started maing a point of stretching, and taking contrast baths PWO. The ice bath puts me to sleep, so I do it just before going to bed.

  8. #8
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    Thanks, useful spreadsheet that, i'll give it a go.

    I'll try a cold shower after a hot bath, see if that helps with my DOMs, though a little cardio and stretching at the end seems to work fairly well. Thanks for the advice.

    Edit: missed the first line, whoops. The extra three was because I felt there was more in the tank.
    Last edited by Rorschach; 03-09-2010 at 07:31 PM.

  9. #9
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    5/3/10

    Squat:
    Bar x10
    50kg x5
    70kg x2
    82.5kg x5
    82.5kg x5
    82.5kg x5

    Queue for the rack. Le sigh.

    DB Bench:
    20kg x5
    25kg x5
    27.5kg x5
    27.5kg x5
    27.5kg x3 +F

    GHR
    BW x8
    25kg x5
    25kg x5


    9/3/10

    Bleh, turned up at 9pm to avoid the crowd, and it was probably the busiest I've seen it. Craziness. Spent 20 minutes waiting for a rank. In the meantime:
    Dips:
    BW x15
    BW x15

    HG Chins:
    BW x12

    Rack free...

    Squat:
    Bar x10
    60kg x5
    70kg x3
    83.5kg x5
    83.5kg x5
    83.5kg x5

    OHP:
    40kg x5
    50kg x3 +F
    45kg x5
    45kg x5

    Deadlift:
    40kg x5
    90kg x3
    140kg x3
    140kg x2
    5 mins pause between the 140s, want that gone before I progress.

    Chins:
    BW x8

  10. #10
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    starting strength coach development program
    On a side note, I'm currently doing up the flat to sell and move somewhere with a large garage. I would miss the hotties on the treadmill, but I'm sick of standing around waiting for a rack and being jostled while I'm trying to lift.

    That, or there's the possibility of a 30 min drive to
    http://www.hirepgym.com/
    Shitty website, what looks like a beast of a gym. Can't argue with a gym that has Atlas stones.

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