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  1. #1
    Join Date
    Jan 2015
    Location
    Austin
    Posts
    233

    Default Tzal's Training Logs

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    Stronglifts Phase. Everything is 5x5 unless otherwise indicated:

    1/4/15

    Squat
    85# 5x5
    Bench
    75# 5x5
    Row
    60# 5x5
    Dips 7/10/10

    1/6/15

    Squat
    90# 5x5
    Press
    45# 5x5
    DL
    95# 1x5
    Chins 3/2/1

    1/9/15

    Squat
    95#
    Bench
    80#
    Row
    65#
    Dips 3x5

    1/11/15

    Squat
    100#
    Press
    50#
    DL
    105#
    Chins 3/3/3

    1/14/15

    Squat
    105#
    Bench
    85#
    Row
    70#
    Dips 3x5

    1/16/15

    Squat
    110#
    Press
    55#
    DL
    115#
    Chins 4/3/2

    1/18/14

    Squat
    115#
    Bench
    90#
    Row
    80#
    Dips 3x5 10#

    1/20/15

    Squat
    120#
    Press
    60#
    DL
    125#
    Chins 4/3/2

    1/22/15

    Squat
    125# 5x5
    Bench
    95# 5x5
    Row
    80# 5x5
    Dips 3x5 10#

    1/24/15

    Squat
    130# 5x5
    Press
    65# 5x5
    DL
    135# 1x5

    1/26/15

    Squat
    135#
    Bench
    135#
    Row
    85#
    Dips 3x5 15#

    1/27/15

    Squat
    140#
    Press
    70#
    DL
    145#
    Last edited by Tzal; 04-13-2015 at 07:31 AM.

  2. #2
    Join Date
    Jan 2015
    Location
    Austin
    Posts
    233

    Default

    Around this time I had a trainer do some form coaching for me. The following combines Stronglifts and some programming he came up with. Still 5x5 unless otherwise indicated:

    1/30/15

    Front Squat
    45# 5x5
    RDL
    95# 5x5
    Chins
    4/5/5

    2/1/15

    Squat
    145#
    Bench
    140#
    Row
    135#

    2/3/15

    Squat
    150#
    Press
    95#
    DL
    185#

    2/5/15

    Front Squat
    105# 5x5
    RDL
    115# 5x5
    Chins
    2/1/1

    2/7/15

    Squat
    155#
    Bench
    145#
    Row
    115#

    2/12/14

    Front Squat
    3x5 115#
    RDL
    3x5 135#
    Bench
    3x5 155#

    2/14/15

    Squat
    160#
    Press
    100#
    DL
    195

    2/19/15

    Squat
    3x5 170#
    Press
    3x5 100#
    RDL
    3x5 135#
    3x5 145#
    3x5 150#

    2/21/15

    Squat
    4x8 160#
    Bench
    4x8 145#
    DL
    2x6 210
    3x9 210

    2/24/15

    Front Squat
    1x9 120#
    1x9 130#
    1x7 135#
    1x9 135#

    Press
    1x9 95#
    1x4 100#
    1x7 100#
    1x7 100#

    RDL
    1x10 135#
    1x7 145#
    1x9 150#
    1x7 155#
    Last edited by Tzal; 04-13-2015 at 07:33 AM.

  3. #3
    Join Date
    Jan 2015
    Location
    Austin
    Posts
    233

    Default

    At this point I started doing more research and ditched the program I was doing in favor of a 5/3/1 variant in which I squat everyday and the main lifts eventually become "accessory" lifts. I started trying to simplify things.

    First 5/3/1 cycle:

    2/27/15

    Squat
    5 x 185 5 sets

    Deadlift
    245 x 5
    245 x 4
    245 x 3

    Dips (Bodyweight included)
    5 x 195
    5 x 205
    8 x 215

    Farmer walk 70
    Farmer walk 100
    Farmer walk 100

    3/1/15

    Squat
    5 x 195 5 sets

    Press
    5 x 85
    5 x 90
    3x5 95

    Bench
    3 x 180
    2 x 180
    3 x 175

    Box Jumps
    3 x 10
    24 inch

    3/6/15

    Squat
    5 x 190 5 sets
    10 x 190

    Deadlift
    5 x 205 4 sets
    6 x 205 1 set

    Chin ups
    4 x 3

    Pendlay Row
    5 x 135 2 sets
    6 x 135

    3/8/15

    Squat
    5 x 200
    7 x 200

    Bench
    5 x 155
    5 x175
    3 x 185 (Failed to get 5)
    4 x175
    7 x 155

    Dips (BW+)
    8 x 195
    4 x 220
    5 x 220

    Box Jumps
    3 x 5
    36 inch

    3/10/15

    Squat
    3 x 195 4 sets
    6 x 195

    Deadlift
    3 x 3 245#

    Pendlay row
    5 x 140 2 sets
    6 x 140

    Chin ups
    4 x 3

    3/13/15

    Squat
    2x5 205
    6 x 205

    Press
    3 x 100 4 sets
    8 x100

    Bench
    5 x 175
    4 x 175
    5 x 165

    Box Jumps
    36 Inch
    3 x 10

    3/16/15

    Squat
    3 x 5 215#

    Deadlift
    4x5 235#
    1x11 235#

    Pen row
    3 x 5 135#

    Dips
    1x 5 20#
    1x5 30#
    1x5 35#

    3/18/15

    Squat
    2x5 225#
    1x6 225

    Bench
    4x3 #160
    1x10 #160

    CGBP
    2x5 95#
    1x8 95#

    Chins
    3x5 BW

    3/21/15

    Squat
    4 x 1 235#
    1 x 5 235#

    Deadlift
    2x5 245#
    1x7 245#

    DB Row
    1x5 50#
    1x5 60 #
    1x5 70#

    Dips
    3x5 30#

    3/23/15

    Squat
    1x5 245#
    1x4 245#
    1x3 245#

    Press
    4x1 105#
    1x8 105#

    Bench
    2x5 170#
    1x9 170 #

    Chins
    1x6
    2x5

    3/26/15

    Squat
    1x8 135
    1x8 160
    1x8 185

    Deadlift
    1x3 110
    1x5 150
    1x3 155
    1x5 205
    1x3 235
    1x7 260

    DB row
    1x5 60
    1x5 70
    1x5 80

    Dips
    3x5 30

    3/29/15

    Squat
    1x8 170
    1x8 180
    1x8 195

    Bench
    1x5 75
    1x5 95
    1x3 115
    1x5 140
    1x3 160
    1x9 180

    CGBP
    1x8 85
    1x8 95
    1x20 115

    Chins
    2x5
    1x4

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