1.5x, 1x, 2x bodyweight, for sets 1.5x, 1x, 2x bodyweight, for sets

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Thread: 1.5x, 1x, 2x bodyweight, for sets

  1. #1
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    Default 1.5x, 1x, 2x bodyweight, for sets

    • starting strength seminar june 2022
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    ****2/11/12 - I am closing this log and starting a new one, as I have accomplished all the goals I set here. Even though it took a year and a half, I am very proud of sticking with it and hitting numbers I used to think of as absurd.****
    --

    7/24

    Howdy. Old log is here.

    Still 5'11", 210, 32 years old. Still love scotch and cigars.

    After brutally injuring my quads playing softball, and making my meniscus & MCL so tender I could cry, I've been icing my legs 40 minutes a night for a little over two weeks. Aside from 3 or 4 sessions of bench, pullups and pushups, I've done nothing.

    So, finally healed enough to give it a try today, and things went well.

    New goal, again totally arbitrary, is:

    Squat 1.5x bodyweight, 3 sets of 5 <== Accomplished 7/1/11, 315 x 5 x 3 @ 203

    Bench 1x bodyweight, 1 set of 5 <== Accomplished 1/28/12, 205 x 5 @ 203

    Deadlift 2x bodyweight, 1 set of 5 <== Accomplished 2/11/12, 405 x 5 @ 202

    and

    3 sets of 5 dead hang pullups <== Done a few times but officially Accomplished 2/2/12

    I'm guessing that I'll get the squat first, then the deadlift, then the pullups, then the bench.

    1RM on each were probably 330, 375, 6x3x2 & 180 a month ago.

    So, that out of the way, I eased back into an SS workout today.

    Oh yeah, and I got a pair of Rogue Do-Wins, which look dorky but got me depth much easier, since I am probably in the bottom 5 percentile for flexibility.

    5 min warmup elliptical, level 5

    Squat
    45 x 5 x 2
    95 x 5 x 1
    135 x 5 x 1
    185 x 5 x 1
    225 x 5 x 1 <--this was cake, going 245 next time

    Bench
    45 x 5 x 2
    95 x 5 x 1
    135 x 3 x 1
    150 x 5 x 3 <--easy, but still only going 155 as I've only successfully done 160 previously

    Pullups
    5 dead hang

    Assisted pullups
    5, 4, 3, 1 @ 35.5 lbs
    2 @ 44
    3, 2 @ 52.5

    Before, I really neglected my 'pull' movements, or more specifically, I did 3 sets to failure and never got enough reps to progress. So I'll be getting 25 reps per workout no matter what, going to failure with a deadhang and adding assistance any time I get 2 or less in a set.

    If anyone has a better idea---post it!
    Last edited by JStrong; 02-12-2012 at 01:43 AM. Reason: Added final dates and numbers.

  2. #2
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    7/26

    5 min warmup elliptical level 6

    Squat

    45 x 5 x 2
    95 x 5 x 1
    135 x 5 x 1
    185 x 3 x 1
    225 x 2 x 1
    245 x 5 x 3

    Press

    45 x 5 x 2
    65 x 5 x 1
    85 x 2 x 1
    105 x 5 x 3

    Push Press
    135 x 3 x 1

    Chins
    5,3,3 (Kip on last), 2k
    Assisted Chins
    5@30#,3,2
    2@40#

  3. #3
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    7/29

    No squatting for a little while, my quads clearly aren't fully recovered from my injury, they're sore to touch, and having my meniscus hurt on both legs is scary. So, I'm going top-heavy for a couple more weeks.

    That said, I still squatted a little, it must be an addiction.

    Warmup 5 min elliptical level 6

    Bench
    45 x 5 x 2
    95 x 5 x 1
    135 x 3 x 1
    155 x 5 x 3

    Squat
    135 x 5 x 1 <--I can't quit you!

    So, I felt like I'd barely worked out, went to test my bench (previous max: 160 x 5 x 3).

    165 x 2 x 1
    175 x 2 x 1
    180 x 2 x 1

    Hmmm...pretty good, I definitely had at least 3, probably 4 or 5 at 180 too.

    Pullups (25)
    4, 3 (2 kip), 2 (kip)
    30#
    4,4,4,2

  4. #4
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    8/1

    5 min warmup elliptical level 7

    Squat ( I can't help myself)
    45 x 5 x 2
    95 x 5 x 1
    135 x 5 x 1

    185 x 3 x 2

    Press
    45 x 5 x 2
    75 x 5 x 1
    95 x 5 x 1
    115 x 5 x 3 <-- easy,5# jumps should be fine still

    Push Press
    140 x 3 x 1

    Chins
    5,3,3,3(Kip on 3),2(k2)
    10#- 1
    18.5#-2
    27#-3,3

  5. #5
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    8/4

    5 min elliptical level 7

    Squat
    45 x 5 x 2
    95 x 5 x 1
    135 x 3 x 1
    185 x 3 x 2
    225 x 2 x 1

    Bench
    45 x 5 x 2
    95 x 5 x 1
    135 x 3 x 1
    165 x 5 x 3 <-- PR. Felt really strong, 170# next time

    Deads
    135 x 5 x 1
    225 x 3 x 1
    275 x 2 x 1

    Pullups (25)
    4(Kip 3&4), 3k, 1k
    20# 4,3,2
    30# 4,2
    40# 2

    Easing back into the leg stuff- felt good today but tomorrow morning, and a softball doubleheader, will let me know if I can go 100% again. Fingers crossed.

  6. #6
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    8/8

    I'm back, legs feel fine, hit 5 for 8 in softball, running again without pain--awesome.

    However, I left my belt at the gym last Sunday, and went back three times since to check lost & found, but some douchebag walked out the door with it so I need a new one. Squats and presses are a lot harder without a belt!

    5 min warmup elliptical level 7

    Squat
    45 x 5 x 2
    95 x 5 x 1
    135 x5 x 1
    185 x 3 x 1
    225 x 2 x 1
    250 x 5 x 3 <--this felt heavy, and I just barely got the last rep. Out of practice for sure. And the most I've ever done without a belt. Heck, I haven't squatted 250 for sets since June. Left back got tweaked a little on the last set, but it doesn't feel major.

    Press
    45 x 5 x 2
    95 x 3 x 1
    105 x 2 x 1
    120 x 5 x 3 <--last rep was tough, but got it without tiptoes. This ties my best sets ever, I'm going to start 1.25lb jumps to avoid stalling as long as possible. 121.25 lbs will be a PR.

    Chins (25)
    5,3,3,2(k on 2)
    18.5# 3,2
    27# 3,2
    35.5# 2
    Last edited by JStrong; 08-08-2010 at 12:49 PM.

  7. #7
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    8/11

    That little tweak in my left lower back got acute and immobilizing, then faded, then I spent 2 hours digging roots yesterday and it was painful and stiff again. Ice, 3 ibuprofen and a nights sleep later I felt fine this morning. Weird.

    5 min elliptical level 7

    Squat
    45 x 5 x 2
    135 x 5 x 1
    185 x 3 x 1
    225 x 2 x 1
    255 x 5 x 3 <-- love my belt, but my squat scars are tender!

    Bench
    45 x 5 x 2
    95 x 5 x 1
    135 x 3 x 1
    170 x 5 x 3 <-- PR

    Deadlift
    135 x 5 x 1 <-- back stiffened instantly, quit

    Pullups
    6 chins (mistake)
    2
    20# 5,4,3,3,2

    Good workout today, amazed how good I felt this morning compared to last night.

  8. #8
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    8/14

    5 min warmup elliptical level 7

    That twinge in my lower back has been coming back every night just left of center, but it seems like lying on the couch is what brings it on. Cautious but not worried.

    Squat
    45 x 5 x 2
    135 x 5 x 1
    185 x 3 x 1
    225 x 2 x 1
    260 x 5 x 3 <-- two weeks from PR territory if all goes well

    Press
    45 x 5 x 2
    95 x 3 x 1
    115 x 2 x 1 <-- shoulda been 105, oh well
    121.25 x 5 x 3 <-- PR

    Push Press
    145 x 3 x 1

    Powerclean
    bar only, jumps & racking practice, never done these before

    Chinups (25)
    6,4,3,2
    18.5# 4,3,3

  9. #9
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    8/16

    Sore left shoulder, but no biggie--back feels good.

    5 min warmup elliptical level 7

    Squat
    45 x 5 x 2
    135 x 5 x 1
    185 x 3 x 1
    235 x 2 x 1
    265 x 5 x 3

    Bench
    45 x 5 x 2
    95 x 5 x 1
    135 x 3 x 1
    155 x 2 x 1
    175 x 5 x 2
    175 x 4 x 1 <--Barely got it to the bottom pins. I either need to get a spotter or bench in the power rack. Trying it again.

    Deadlift
    135 x 5 x 1
    185 x 2 x 1
    235 x 2 x 1
    285 x 5 x 1 <--easy, moving to 300

  10. #10
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    starting strength coach development program
    8/23

    Haven't lifted in a week. 3 Softball games and 3 hours of heavy yard work. But yeah, I sorta got busy and sorta slacked.

    6 min warmup level 7 elliptical

    Squat
    45 x 5 x 2
    135 x 5 x 1
    185 x 3 x 1
    235 x 2 x 1
    270 x 5 x 3 <--felt good

    Press
    45 x 5 x 2
    95 x 5 x 1
    110 x 2 x 1
    122.5 x 5 x 3 <--PR

    Power Clean <--slowly getting these
    45 x 3 x 5
    65 x 3 x 2

    Pullups (25)
    5,3,3,2
    #20 - 5,3,2
    #30 - 2

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