Bigger, Stronger, Faster Bigger, Stronger, Faster

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Thread: Bigger, Stronger, Faster

  1. #1
    Join Date
    Jul 2007
    Posts
    152

    Default Bigger, Stronger, Faster

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    My goals are simple for this year, gain weight. I've been hovering around 200lbs for years now, and I feel like I've just stalled in the gym. I'm going up to 220. Right now I'm just focusing on getting some strength back after having mono. I've been back at it for about 4-5 weeks, I felt weaker than I've ever been when I first came back, lifting less than the first time I ever touched a weight. It's coming back though, now that I've got my appetite back and gained back the 15+ pounds I lost. My set-up is pretty simple:

    Sunday
    AM - Sprints (I'll work up to 300-400 yds total each week, 20-100yds per sprint. right now I'm doing about 150yds total)
    PM - Acc Work (arms, shoulders, abs, neck, grip, etc. whatever I feel like doing)

    Monday
    Squat - 5x5, same weight
    Supplemental leg exercise (leg press, hack squat, split squat, etc) - 3-4 sets
    Abs and Grip

    Wednesday
    Incline Bench - 3x5, same weight (keeping pressing light, fixing shoulder)
    BB Rows - 5x5, same weight
    Skullcrushers - 3-4 sets
    Arms and neck (or possibly more upper back work)

    Friday
    Deadlift - 5x5, same weight
    Supp Post chain exercise (back ext., GHR, RDL, etc) - 3-4 sets
    T-Bar or DB Rows - 3-4 sets
    Abs and Grip


    Just simply adding weight each week as my strength comes back, breaking a sweat but not going near failure. I'm adding 20lbs a week to the core lifts, I'll keep this up as long as I can, hopefully another 4-5 weeks, then I'll change things up when I need to. I'll keep the lifts pretty much the same, probably just go to a 8-12 week linear periodization. Never really tried anything like this, I'll see how it goes, I'm curious to see if I can pull sub-maximally each week. I know I can't max pull every week, but I've never really tried deadlifts for reps. I'd like to get into strongman, hence the inclusion. That's also why I've added arm work, something I haven't done in a long time.

    I'll post my training for the last week out of my log.

  2. #2
    Join Date
    Jul 2007
    Posts
    152

    Default

    6 Aug 07

    Weight (lbs) x reps x sets

    Squat
    225 x 5 x 5
    245 x 1
    265 x 1

    Hack Squat
    90 x 10

    Pulldown Abs / Side Cable crunches - 2 sets
    lever grip / gripper machine

    Notes:
    1) I perform the singles after the 5x5 just to up the weight a little bit. Nothing crazy, easy reps, just trying to get used to weight again.

    Quote of the day:
    "To give anything less than your best is to sacrifice the gift."
    -Steve Prefontaine

  3. #3
    Join Date
    Jul 2007
    Posts
    152

    Default

    7 Aug 07

    Incline bench press:
    135 x 5 x 3

    BB Rows:
    135 x 5 x 5

    Skulls:
    95 x 8 x 3

    Neck machine / DB Rows - 2 sets
    DB Curls - 2 sets (yawn!)

    Notes:
    1) Curls, truly are, for girls. How can guys spend hours doing these things?

    Quote of the day:
    "Those who work the hardest often complain the least."

  4. #4
    Join Date
    Jul 2007
    Posts
    152

    Default

    10 Aug 07

    Deadlifts:
    225 x 5 x 5
    250 x 1
    275 x 1

    Modified GHR on the back ext. machine:
    Purple band x 10 x 3

    Neutral Grip Cable Rows:
    180 x 8 x 3
    alternated with DB Shrugs:
    75 x 10 x 3

    Lever grip
    Wrist roller

    Notes:
    1) Finally felt decent on the deadlift. Up until today 185 felt heavy.

    Quote of the day:
    "Mirrors are for queers."
    -Louie Simmons

  5. #5
    Join Date
    Jul 2007
    Posts
    101

    Default

    Nice Louie quote!

    Nice job on the training.

    Kyle

  6. #6
    Join Date
    Aug 2007
    Posts
    35

    Default

    jason, something that worked really well for me so far in deadlifts is either:

    doing one top set of 5 or 3
    or doing 3x3 on them.

    i think doing 5x5 on them is kind of overkill. I know Glen Pendlay thinks the same way from his posts over at midwest.

  7. #7
    Join Date
    Jul 2007
    Posts
    152

    Default

    13 Aug 07

    Squat
    245 x 5 x 5
    265 x 1
    285 x 1

    Unilateral Leg Press (the regular leg press at my gym sucks)
    180 x 10 x 3

    Back Ext. GHR
    Purple Band x 15

    Pulldown Abs, side cable crunches
    gripper machine

    Notes:
    1. Leaving for my honeymoon to hawaii tomorrow, I'll be gone til next Wednesday. Hopefully I've done enough to where a week off will help, not hurt.

    Quote of the Day:
    "There is strength in numbers and those numbers come in pounds."
    -Mike Berry

  8. #8
    Join Date
    Jul 2007
    Posts
    152

    Default

    Quote Originally Posted by Alcoholiday View Post
    jason, something that worked really well for me so far in deadlifts is either:

    doing one top set of 5 or 3
    or doing 3x3 on them.

    i think doing 5x5 on them is kind of overkill. I know Glen Pendlay thinks the same way from his posts over at midwest.
    Yeah, I'm only doing 5x5 for the time being. Once my strength gets back and I'm pulling some respectable weight again, I'll lower the volume of deadlifts. But for right now it's no problem.

  9. #9
    Join Date
    Aug 2007
    Posts
    35

    Default

    cool man, have fun on the honeymoooooooonnnnnnn

  10. #10
    Join Date
    Jul 2007
    Posts
    101

    Default

    starting strength coach development program
    Have fun on the honeymoon.. no babies lol

    Kyle

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