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  1. #1
    Join Date
    Nov 2010
    Location
    Staines, UK
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    Default Seti's Training Log

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    Hi everyone,

    I'm Robert, and you might have seen my previous log in the intermediate section.

    http://startingstrength.com/resource...eferrerid=7683

    The reason I'm starting a new one here, is because I'm no longer doing a Texas Method template (I have tried numerous other things since, actually), and calling it my TM log became pointless. Also I don't want to overcomplicate or label my training, as it seems to change quite a lot recently.

    That's why I think it fits better in the General training section, but enough rambling, let's get to work!

    A quick summary
    Age: 33
    Height: 180cm
    Weight: 92.25kg

    My PRs
    Squat: 170kg
    Press: 85kg
    Bench: 115kg
    Deadlift: 192.5kg
    Power Clean: 100kg

    My generic goal is to get stronger, just for fun, for no sport-specific reason. As for short term goals see my future posts. Please feel free to comment anytime you feel!
    Last edited by seti; 06-26-2013 at 04:20 AM.

  2. #2
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    Nov 2010
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    11/14
    Light day

    Squat
    20kg 2x5
    60kg 1x5
    70kg 1x5
    80kg 1x5
    90kg 1x5
    100kg 1x5

    Press
    20kg 1x5
    50kg 1x5
    55kg 1x5
    60kg 1x5
    65kg 1x5
    72.5kg 1x4

    Good morning
    20kg 2x8
    30kg 1x8
    40kg 1x8
    50kg 1x8
    60kg 1x8 (PR)

    Some strong DOMS from last training, so I felt all my attachments during the squat.

    I'm doing a classical Starr routine now until Christmas, maybe longer, it depends. I'll drop some bodyfat January-March, but keep on lifting heavy. I might split it up if needed, but keep it Starr like ramped 5x5, as that seemed to work for the squat previously. As for now, it's the classical H L M scheme, while still putting focus on my bench, so I'll bench twice a week, once ramping to a heavy set of 5, maybe 3 later on, and 4 sets of 8 accross the other day, keeping it medium.

    I'm also trying to do a PR each day (another Starr article), even if it's a rep PR with some lighter weight. That could mean back-off sets even.

  3. #3
    Join Date
    Mar 2011
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    Sioux City, Iowa
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    Good to see your new log. Are you going o stick with a Starr type program during weight loss in January? I have found that I lose quite a bit of strength during my cuts.

  4. #4
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    Not sure yet, I never did a proper weight training regime during a weight loss. Any thoughts, as you have more experience?

    I was planning to do something Starr type, yes, either 3 full body days, or a 4 day split, but with ramped setup.

  5. #5
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    11/18
    Heavy

    Squat
    20kg 2x5
    60kg 1x5
    100kg 1x5
    120kg 1x4
    120kg 1x5
    140kg 1x3
    100kg 1x10

    So I've got both my camcorder and tripod this week, so I filmed my sets, that's probably why the strange setup. Looking back, I completely forgot my 80kg set, then counted the reps on the 120kg wrong (4 reps), then wanted to jump to 140, but did 120 once more, then I did a 140 triple, lol. Maybe I'm camera-shy. Anyway, I couldn't see shit of my legs, because dark pants, and a strategically placed deep purple lower painting of the wall. Next time I need my light gray shorts I guess.

    Press
    20kg 1x5
    50kg 1x5
    60kg 1x3
    70kg 1x1
    75kg 1x1
    80kg 1x1

    Again, it shouldn't have been here, but I was interested in how my press looks, so I filmed it. As I thought I press it away from me, so not in a straight line up.

    Power Clean
    72.5kg 1x5 (PR)

    I went with just the top set this time, because I clean my presses, and that served as a warmup, plus I didn't want to mess around for too long. After recording it in 60fps and slowly playing back, I see that I bend my arms too early, before the jump, I rack a bit late, and sometimes I spread my legs after the jump instead of dipping slightly under. As expected, this needs the most work.

    PG bench
    50kg 1x5
    60kg 1x5
    70kg 1x5
    82.5kg 1x5
    97.5kg 1x5
    70kg 1x10

    The form was quite good, except on the last two reps of the top set of 5, I tend to push the left side up slightly quicker than the right side.

  6. #6
    Join Date
    Mar 2011
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    Quote Originally Posted by seti View Post
    Not sure yet, I never did a proper weight training regime during a weight loss. Any thoughts, as you have more experience?

    I was planning to do something Starr type, yes, either 3 full body days, or a 4 day split, but with ramped setup.
    I am not the best source on weight loss while maintaining strength. I've cut weight before each of my 3 meets and lose around 20 lbs in 3 weeks, BUT I've seen some pretty drastic strength losses. I think I lose about 1 lb off each lift for each lb lost. It seems like I'm ok the 1st 10 days or so but start to see strength loss after that point. If you are willing to take time, I would shoot for maybe 3-4 lbs a week of slow weight loss and then you can adjust as it goes rather than just try to drop it quickly. I know my energy drops pretty quick while dieting so I would stay away from high volume programming like Texas method.

  7. #7
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    I was thinking more like 10kg (22lbs) in 3 months, so it's much less drastic than in your case (less than 2 lbs a week). Not doing a more volume heavy sets accross approach is my attempt to keep up with the calorie deficit.

  8. #8
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    11/20
    Light

    Squat
    20kg 2x5
    60kg 1x5
    70kg 1x5
    80kg 1x5
    90kg 1x5
    100kg 1x5

    Press
    20kg 1x5
    50kg 1x5
    55kg 1x5
    60kg 1x5
    65kg 1x5
    72.5kg 1x5
    50kg 1x13 (PR)

    Goodmornings
    20kg 1x8
    30kg 1x8
    40kg 1x8
    50kg 1x8
    60kg 1x8

  9. #9
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    I've given Deadlifts a couple weeks of rest, so it's time to get back in the groove. I'll stick to my previous program on that as it put 5kg on my 1RM.

    So last time I deadlifted was 166kg 2x3 on the 1st of November. My next heavy day will be on the 24th, so 3 weeks after my last deadlift session. Estimating from my 192.5kg 1RM, this will be the plan for sessions, calculating in the Christmas break I'll be having:

    11/24 162.5kg 2x3
    12/02 162.5kg 3x3
    12/09 162.5kg 1x2, 172.5kg 1x1
    12/16? 162.5kg 1x2, 172.5kg 1x1, 182.5kg 1x1
    12/23? 162.5kg 1x2, 172.5kg 1x1, 182.5kg 2x1
    12/30? 155kg 3x2
    01/06 (100kg 1x3, 140kg 1x1) 162.5kg 1x1, 172.5kg 1x1, 182.5kg 1x1, 195kg 1x1

    The three questionmarks are when I'm away, so those dates might change, I hope I don't need to skip any of those however. I won't be squatting real heavy during those weeks, as I won't have my belt with me.

  10. #10
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    starting strength coach development program
    11/24
    Heavy

    Squat
    20kg 2x5
    60kg 1x5
    80kg 1x5
    100kg 1x5
    120kg 1x5
    140kg 1x5
    105kg 1x8

    PG Bench

    50kg 1x5
    60kg 1x5
    72.5kg 1x5
    85kg 1x5
    100kg 1x5 (PR)
    75kg 1x8

    Deadlift
    50kg 1x5 (PC)
    60kg 1x5 (PC)
    100kg 1x3
    140kg 1x1
    162.5kg 2x3

    Chin-up
    3x5

    Squats were more visible this time because of the lighter pants, but the camera angle is not the best, I'll have to change my direction in the rack next week, to see it better. The benches were a PR for this grip.
    Last edited by seti; 11-26-2012 at 08:18 AM.

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