starting strength gym
Page 1 of 25 12311 ... LastLast
Results 1 to 10 of 245

Thread: I'm over here now. Pushing up the Back End Log.

  1. #1
    Join Date
    Nov 2015
    Posts
    353

    Default I'm over here now. Pushing up the Back End Log.

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Long winded introduction: 39 years old. Been strength training for a little over a year, after about 10 years of mostly triathlon (long course tri since 2013). I've been keeping a log on another site but spend most of my forum time lurking around here, so I'm going to move it over here now. Since last August, I did Novice LP and went from 173 to 226 lbs at 6ft tall, was too fat at 226 (a bit over 20% BF according to my handheld thing) and have been slowly losing and dieting basically since March. I'm currently at 208. I have some back issues which have caused setbacks and restarts and held back my progress while doing LP. It also took me a while to get form issues sorted. I have posted videos on the forum for feedback and more importantly have met in person with SS Coach John Petrizzo a couple of times and feel good about my form.

    Starting lifts on 8/22/15:
    Squat 165 x 1
    Bench 165 x 1
    Press 115 x 1
    Deadlift 245 x 1

    Max Lifts Over the Last Year
    Squat 275 x 1; 245 x 3 x 5
    Bench 200 x 5
    Press 127.5 x 3 x 5
    Deadlift 320 x 1, 300 x 5

    I've definitely moved backward because of the long stretch of dieting.

    -------------------------

    The Program

    The program I'm doing is modeled off of suggestions from John (and incorporating some advice/suggestions from a couple of articles written by Andy Baker). I'm treating this as sort of a fresh start because of the dieting, which I'm basically done with now, and starting at weights that are probably lower than they should be, but I'm in no rush. I'm planning to do small amounts of swimbikerun for conditioning, and will participate in short races from time to time because they're fun and I enjoy doing that stuff with my wife.


    I'll be doing the following, Mon-Wed-Fri to start:
    Day 1: Bench; dips; chins
    Day 2: Squat; Power Clean
    Day 3: Press; chins
    Day 4: Front Squat, Deadlift

    For the main four lifts, I will be doing one heavy set capping myself at 8 reps. The next time I do it, I will add 5 pounds also capping myself at 8. I will keep adding 5 pounds and capping myself at 8 for as long as I can, until I can only do a triple. At that point, I'll reset the weight back to about 10 pounds heavier than I started and repeat. I'll also do back off sets which may vary, and may add some additional accessories depending on how i feel.

    ---------------------------------------------------------

    Week 1/Day 1

    Bench Bar x 2 x 10, 135 x 5, *155 x 8*, 135 x 12
    Incline Bench 135 x 2 x 12
    Dips BW x 3 x 8
    Chins BW x 5 x 3

    Thanks for reading.

  2. #2
    Join Date
    Apr 2012
    Location
    Garage Gym
    Posts
    8,787

    Default

    Lol, 39 isn't old.

  3. #3
    Join Date
    Nov 2015
    Posts
    353

    Default

    Quote Originally Posted by Meshuggah View Post
    Lol, 39 isn't old.
    Feels old this week. Maybe I should of said almost middle aged guy? I'll see if I can edit for clarity. Don't want to lure people in here on false pretenses

    I should add a note about strength goals. To start, a modest 1,000 total.

  4. #4
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,367

    Default

    Hey now!

  5. #5
    Join Date
    Nov 2015
    Posts
    353

    Default

    Week 1/Day 2

    Squat Bar x 10, Bar x 5, 95 x 5, 135 x 3, 160 x 1, *185 x 8*, 155 x 10
    Power Clean 120 x 5 sets of 3

  6. #6
    Join Date
    Nov 2015
    Posts
    353

    Default

    Week 1/Day 3

    Press Bar x 10, Bar x 10, 75 x 5, 95 x 2, *115 x 8*, Bar x 12, Bar x 12
    Chins 17 total -- BW x 5, BW x 5, +5 x 3, BW x 4

    115 was a bit of a grind on press for 8. A little too much to start with.

  7. #7
    Join Date
    Nov 2015
    Posts
    353

    Default

    Week 2/Day 1

    Front Squat: Bar x 10, Bar x 5, 95 x 3, *135 x 8*, 95 x 10, 95 x 10
    Deadlift: 135 x 5, 135 x 5, 185 x 5, 225 x 2, *250 x 8*

    Not sure about my front squat form here. I don't think i was upright enough. Didn't get video though. maybe i'll post a form check after next time.

  8. #8
    Join Date
    Nov 2015
    Posts
    353

    Default

    Slow and easy 3 mile run outside today. 34:20. Doing a 10k with my wife on September 9/17. Haven't run more than a 5k since August 2015 (I think), so I'm going to do a small build to get me there. 3 more runs between now and then, 4 miles, 3 miles, 5 miles. No bike or swim or other cardio during that time.

    Weigh in: 210.5; 17.5%

    Diet stuff: haven't been tracking carefully lately; just eyeballing based on experience. Will start tracking again today, with target calories of 3,400-3,500 and macros of 215+g protein, 80-85g fat, and the rest carb.

  9. #9
    Join Date
    Nov 2015
    Posts
    353

    Default

    Week 2/Day 2

    Bench: Bar x 2 x 10, 135 x 5, *160 x 8*, 135 x 12
    Incline Bench: 135 x 2 x 12
    Dips: BW x 2 x 8, +5 x 8
    Chins: BW x 5, 5, 5

  10. #10
    Join Date
    Nov 2015
    Posts
    353

    Default

    starting strength coach development program
    Slow and easy 4 mile run outside tonight. 44:27.

Page 1 of 25 12311 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •