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Thread: Lifting Log

  1. #1
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    Default Lifting Log

    • starting strength seminar december 2024
    • starting strength seminar february 2025
    • starting strength seminar april 2025
    Starting a log for people to keep up with. Switching to 531 to shorten workout length and keep progress going while in school. Had the last 3 weeks of pretty much nothing while moving so had to guesstimate my maxes. All my weights are in lbs.

    PR 1RMs (set approx. 2 months ago):
    BS: 295
    DL: 325
    Bench: 230
    Press: 147.5

    Estimates at current 1RMs:
    BS: 265
    DL: 300
    Bench: 215
    Press: 140

    -I just ended my first week so I will grab my log book and input the workouts later today.

    My structure for my workouts will be a main lift followed by assistance stuff to work the same muscles as that lift. If I am running short on time, assistance stuff gets dropped since the main lift is primary.
    Last edited by Robert Callahan; 07-24-2010 at 03:02 PM.

  2. #2
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    Default

    From Monday 7/19

    Warm-Up
    500m Row (concept 2)

    BS
    95x5x2
    135x3
    155x2
    Work-sets
    175x5
    200x5
    225x5

    -These were much tougher than I was expecting. Barely got the 5 on the last set. First days back are always a bitch, especially on squats.

    Hill Sprints

    I live at the top of a hill now, here in nevada. So I walked down and sprinted up a few times. It was pretty pathetic but my legs were dying after squats and it was 100 degrees outside so I crapped out after like 5 min... hoping to ramp it up over the next few weeks

  3. #3
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    Tuesday 7/20

    Warm-up
    500m Row

    Press
    45x5x2
    65x4
    80x3
    Worksets:
    90x5
    105x5
    120x6

    -Right arm was a little tweaky, had an injury last year that I had to drop to like 85lb worksets on to rehab back up. Felt similar but not nearly as bad as last year so hopefully it was just getting the creaks out first day back.

    Ring supports(hands turned out)
    4 sets to failure

    Z-Press(now that i know what to call them, thanks Skibicki)
    65x8x3

    -took it easy on the weight on these first day out

    Legs were deathly soar on this day!

  4. #4
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    Thursday 7/22

    Warm-up
    500m Row

    PC
    95x3x2
    135x3
    155x3

    -had more of these planned, but was weaker than I expected. Just meant as warm-up for DL anyways

    DL
    175x3
    Worksets
    195x5
    225x5
    255x6

    -Felt decent

    Strict Chins:
    3 sets to fail
    -5
    -5
    -5

    Pendlay Rows
    135x8x3

    -Not really sure about programming assistance stuff, never really done it before. I guess I will learn by trial and error, and any input the readers have

  5. #5
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    Friday 7/23

    Warm-up
    500m Row

    Bench
    95x5x2
    125x4
    Work-sets
    140x5
    162.5x5
    182.5x7

    -Felt pretty good on these. Hopefully I can have more of that on the other lifts as the weeks go on

    Handstands(against wall)
    3 sets to fail

    Tabata Push-ups (chest to ground)
    1: 10
    2: 8
    3: 6
    4: 5
    5: 4
    6: 4
    7: 3
    8: 3

    - I died on these, was failing at 2 reps on some.... was very frustrated with myself, but hey first weeks are a bitch Lots of room to improve.
    Last edited by Robert Callahan; 07-24-2010 at 03:24 PM.

  6. #6
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    Awesome! Hope to see progress... otherwise I will soon have to find someone else's PRs to beat.

  7. #7
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    I hope to oblige you mat I seem to be falling into the pattern of entering these in at the end of the week... we will see if I can be more prompt or not

    7/26 - Mon

    Warm-up
    600m Row

    BS
    95x5x2
    135x3
    155x2
    175x1
    Worksets
    185x3
    212.5x3
    238.5x5

    -These went surprisingly well after last week. they were hard, but good.

    pull-ups(strict)
    -5
    -5
    -5

    -decided to add in pull-ups for shits and giggles on mondays

    Hill sprints
    -did 3 sprints up the hill by my house... death, I hate running.

  8. #8
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    7/27 - Tues

    Warm-up
    600m Row

    Press
    45x5x2
    65x5
    85x3
    Worksets
    98.5x3
    112.5x3
    126x4

    -these were tough!! i may not be getting enough warm-up...

    Ring Supports
    4 x to fail

    Z-press
    70x8x3

  9. #9
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    7/29 - Thurs

    Warm-up
    600m Row

    PC
    95x3x2
    135x3
    155x3
    165x3

    -felt better than last week

    DL
    185x3
    Worksets
    210x3
    240x3
    270x4

    -Tough

    Chins(strict)
    -6
    -6
    -5

    Pendlay Rows
    145x8x3

  10. #10
    Join Date
    Mar 2008
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    Default

    starting strength coach development program
    7/30 - Fri

    Warm-up
    600m Row

    Bench
    95x5x2
    125x3
    140x2
    Worksets
    150x3
    172.5x3
    192.5x5

    -Tough, but these seem to be doing well

    Handstands(against wall)
    4 x to fail

    Tabata Push-ups
    1: 10
    2: 9
    3: 6
    4: 6
    5: 6
    6: 3
    7: 3
    8: 4

    -Better showing than last week, but still shitty

    Half way through my first cycle, seems to be going well but I start school next week so we will see how that effects me.

    -For anyone that wants to comment I am considering switching handstands and ring supports, that way I get more shoulder work on press days and when i get decent at ring supports i want to start doing ring dips and that will be more suited to bench days i think. Any thoughts?

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