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  1. #1
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    Jul 2007
    Posts
    51

    Default Heisman's Journal

    • starting strength seminar june 2022
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    I'll post workouts from the past few days to give an idea of what I'm doing. My main goal is to just have fun while getting stronger. More specifically my biggest short term goal is to deadlift 500 pounds, and then I'll focus more on olympic weightlifting and training my vertical jump (they don't go hand in hand with heavy deadlifting, haha).

    I don't compete in anything; I just lift because I love it. I'm 5'7" and weigh just under 170.

    6-26:

    Deadlifts:
    135x2
    185x2
    225x1
    275x1
    315x1
    365x1
    405x1
    425x2

    By FAR the fastest I've ever pulled 425. I've done 425x5 and I could have at least tied that here but my grip strength sucks now, haha. 500, my number one lifting goal, will fall soon.

    Olympic backsquats:
    135x3
    185x3
    225x3
    255x1 (5 second pause)
    275x1 (5 second pause)

    These are actually PR's because I've never done high bar squats before, but for comparison with lower bar placement (still ATG) I've done 350 paused and 385 for a single.

    Static holds:
    135x15
    185x15
    225x15
    275x15

    These were done double overhead. This is the first time I've ever really done static holds... I'll just keep moving up in weight and seeing if they help. 275 wasn't that hard.

    Incline dumbell bench press:
    30x3
    55x3
    70x3 (5 second pause with each rep)

    First time I've benched in awhile. I've done 75x10 (no pauses, though).

    Russian twists:
    15x5
    25x4
    35x4

    First time I've done these in awhile as well.

    Steep incline situps:
    30x5
    45x5

    I should be moving up in weight rather quickly with these.

    This was the best workout I've had in months, solely due to the fact that the 425x2 was so easy.

    Tonight I just messed around with my Ivanko Supergripper. I held it on the eighth setting (one spring on one, one on eight) for 20 seconds with each hand and then the seventh setting for 30 seconds with each hand. I'm just starting to get serious with this thing.


    Basically for the rest of the summer I'm going to start training with full time again, and I am very much looking forward to it.

  2. #2
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    Jul 2007
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    6-28:

    Deadlifts:
    135x3
    185x2
    225x1
    275x1
    315x1
    355x1
    385x1
    415x1
    445x2

    That was the first time I've ever done reps with more than 425. My grip was rather weak, but if it was stronger I would have done a third rep (I definitely had the strength for it). The only bad part was that throughout every warm up set my left lat would cramp up a little bit. Maybe it's a bit pulled, but it didn't keep me from hitting a PR, haha.

    Olympic squats:
    135x3
    185x2
    225x1
    255x3
    275x3

    Still just getting used to them, although the 275x3 was hard. Much harder with the bar higher up.

    That's it; I was really worn out after this. The deadlift PR alone made this a great workout. I'm getting very close to 500.

  3. #3
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    Jul 2007
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    7-02:

    Deadlifts:
    135x3
    185x1
    225x1
    275x1
    315x1
    365x1
    405x1 (felt heavy)
    435x1
    465x1

    So, even though the weights felt heavier than they have in the past, I still got 465 up, which is only 15 pounds less than my max. I can be happy with that. Grip was a big problem, though.

    Olympic squats:
    135x3
    185x2
    225x1
    255x1
    285x1
    305x1

    The last rep was pretty damn hard, but it felt good, and is a 30 pound olympic squat PR.

    Static holds (weight x seconds):
    135x5
    225x5
    275x5
    315x5
    365x5 (max)
    315x15 (max)

    These were done double overhand. I will try to progress with these and when that stops working I'll do them with my regular deadlifting grip.

    One armed assisted pullups:
    #15x6
    #13x6
    #11x4

    Gonna focus on these for a bit and see were it takes me. The smaller the number the heavier the lift (less weight to assist me).

    Weighted dips:
    0x2
    25x1
    45x1
    60x1
    70x1

    Hard but very solid.

    That's it. I'm gonna start doing 5x5 with deadlifts. Should be fun.

  4. #4
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    Jul 2007
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    7-04:

    Deadlifts:
    135x3
    185x1
    225x1
    275x1
    315x5
    315x5
    315x5
    315x5
    315x5

    OMG, this was DRAINING! The reps weren't hard... in fact every rep pretty much flew up after I got it past my sticking point. By the end my lower back was incredibly sore and my entire body was extremely fatigued. I even ripped off a callous. Next time I'll try to do 5x5 with 335 and see if I can make it. I rested like 2-3 minutes between sets.

    Dips/Chinups superset with no rest between any of the sets:
    25x5/5
    25x5/5
    25x5/5
    0x5/5

    So, I did 5 dips with 25 pounds, then immediately 5 chinups with 25 pounds, then immediately 5 more dips, etc. This was also very tiring, but felt good.

    Steep decline situps:
    0x12
    20x12

    My form got a little sloppy on the last set. I started pushing up with the weight, which I normally hold near my head, to help me get up. I'll concentrate more to keep this in check next time.

    Russian twists:
    10x5
    25x5

    I did these very strictly and definitely felt them.

    Great workout, mainly because the deadlifts were awesome. I'm a bit upset that I tore a callous cause that's always very annoying but it was worth it so I can't really complain.

  5. #5
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    Jul 2007
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    Tonight I ran for 25 minutes and then walked for 20. I would have run for longer but my legs were so fatigued from yesterday, haha.

  6. #6
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    Jul 2007
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    Looks pretty good.. finally getting strong i see!

    Kyle

  7. #7
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    Quote Originally Posted by Kyle View Post
    Looks pretty good.. finally getting strong i see!

    Kyle
    Yep!

    Hand is still messed up from torn callouses so no deadlifts today:

    Olympic squats:
    135x3
    185x2
    235x1
    225x1 (235 felt bad)
    255x1
    275x1
    305x1
    315x1
    325x1 (20 pound PR)

    Honestly wasn't too bad, but I was getting a bit tired. The last one was pretty hard, though. I have to get used to heavier weights.

    ATG front squats:
    135x1
    155x1
    175x1
    195x1
    215x1
    235x1

    These were much harder because I couldn't really grip the bar... so I made sure I did them really strictly and my from was a lot better.

    Olympic squats:
    185x5x5

    Just wanted to finish squatting with this. Reps were easy, but my body was fatigued overall.

    One armed assisted chinups:
    #16x2
    #13x1
    #10x5
    #9x5

    Hard, but good.

    Incline dumbell presses:
    35x3
    55x3
    75x6

    It wasn't too hard to get them up but I just haven't trained pressing stuff at all for a few weeks (except dips) so my strength is down.

    Steep decline situps:
    20x12

    Much better than last time because I used really strict form.

  8. #8
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    Jul 2007
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    Man you've came along ways since I met you. Nice sqt dood.

    Kyle

  9. #9
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    Jul 2007
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    Quote Originally Posted by Kyle View Post
    Man you've came along ways since I met you. Nice sqt dood.

    Kyle
    Thanks bro, but that squat should go up to 350 real soon.


    Had a very nice workout today:

    Deadlifts:
    135x3
    185x1
    235x1
    275x1
    315x1
    335x5
    335x5
    335x5
    335x5
    335x5

    This was a lot easier than the 315x5x5 that I did last time! It was weird because all of the warmups were slow, but when I did the actual work sets the reps were with a ton of speed. I'm very encouraged by this. I put bandaids over my torn callouses and they protected me well. My grip wasn't a problem at all.

    One armed assisted chinups (the smaller the number the less the assistance):
    #16x1
    #13x1
    #10x1
    #8x3.5
    #7x1
    #6x0.5
    #10x5

    The machine says that #7 is about 40 pounds of assisstance, for whatever it's worth. These went really well.

    Incline dumbell bench press:
    35x3
    55x2
    75x10

    Last time I did 75x6, and 75x10 ties my all time PR, so I'm thrilled that I got my strength back this quickly. I'll move up to the 80's next time.

    Steep decline situps:
    30x10

    This was hard, but the reps were very strict.

    Very nice session overall.

    Now I just need to start posting more... should start tomorrow.

  10. #10
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    Jul 2007
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    starting strength coach development program
    I finally ordered weightlifting shoes... they should be arriving on Wednesday.

    Today I did this:

    Deadlifts:
    135x3
    185x2
    225x1
    275x1
    315x1
    355x5
    355x5
    355x5
    355x5
    355x5

    This was hard. The reps were easy (the early ones were very fast), but this was extremely draining on my body. On each set, though, I could have gotten more reps, although maybe not on the last set. While warming up a good looking woman was watching me and that made me feel good, haha, but luckily she left before my work sets or I would have been tempted to just go really heavy to impress her (in reality I probably would have stuck with the plan, but you never know). She actually started talking to me so I'm not just fooling myself into thinking she was impressed, lol. Anyways, 375x5x5 should be extremely hard if this is a good indication, but again, the reps aren't bad at all, so I'm happy.

    One armed assisted pullups:
    #17x1
    #14x1
    #11x1
    #8x5
    #7x2

    With my right arm the last rep of the last two sets wasn't quite all the way up. For whatever reason my left arm is stronger with these. This is an improvement, though, and I'll take it.

    Incline dumbell bench press:
    30x1
    55x1
    70x2

    I used a much steeper bench and I just wasn't strong enough for the 70's. I think I might start doing more volume with the pressing stuff. I honestly don't care about it, though.

    Steep decline situps:
    20x1
    40x12

    I felt these an extreme amount in my abs, and I'm happy about it. Good form for the first 10 and the last 2 weren't that bad.

    And I'm sorry about not posting... eventually I'll get to it, I'm just not in the mindset for it yet.

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