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Thread: Getting strong down-under

  1. #1
    Join Date
    Nov 2009
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    Default Getting strong down-under

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    About me: As the title states I come from the land down under.

    Been training since May 2009.

    Current PB

    Sqt: 210 (wraps)
    BP:102.5
    DL: 227.5


    Feel free to comment in my log if you want.
    My inspiration http://www.youtube.com/watch?v=R4i8S...eature=related
    Last edited by 51M0n; 03-23-2013 at 11:07 PM.

  2. #2
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    Week 1 of 5/3/1 cycle
    Day 1

    Deadlift
    5x105
    5x120
    5x135

    Back Extension
    5x10x15lb

    (had a bit of a cold, left early)

    Day 2
    Press
    5x40
    5x45
    5x50 + 3x50

    Push Press
    5x10x40

    Chins
    3x10 Assisted with blue band pin 21

    H.Curls (pure vanity I know)
    5x10x20lb

    Day 3
    Squat
    5x97.5
    5x117.5 (should have been 112.5 but I stuffed up)
    5x127.5 + 4x127.5
    Video http://www.youtube.com/user/simonf7#p/a/u/0/lOYstDEHUIk
    Powercleans
    5x3x65 (thinking about dropping powercleans, form is awful)

    Situps
    3x15 weighted

    Day 4
    Bench
    5x52.5
    5x60
    5x67.5 + 1x67.5

    10x50
    10x47.5
    10x45
    10x42.5
    10x40 (Doing dropsets for a bit of variety)

    DB Rows
    5x10x60lb

    Assisted Dips
    5x5
    Last edited by 51M0n; 09-23-2010 at 06:44 AM.

  3. #3
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    Week 2

    Day 1
    3x112.5
    3x130
    3x145 + 2x145 + 1x145 (the pluses are where I've taken a 10-15 second break between sets).

    Romanian DL (I have very tight hamstrings so these should help stretch them a bit)
    10x85
    10x70
    10x67.5
    10x65
    10x62.5 (A bit sloppy on form, need to maintain arch better)

    Back Extensions
    5x10x20lb

    Day 2

    Press

    3x42.5
    3x47.5
    3x52.5 + 2x52.5

    Push press
    5x10x40

    Chins (Blue band, 21)
    3x10
    1x5

    H.Curls 5x10x20lb

  4. #4
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    Day 4 (note, swapping day 3 & 4 around)

    Bench
    3x55
    3x62.5
    3x70 + 2x70 + 2x70

    10x50
    10x47.5
    10x45
    10x42.5
    10x40

    DB Row
    3x10x70lb
    1x8x70lb
    1x7x70lb

    Assisted rows
    5x5

  5. #5
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    Day 3
    Squats
    3x105
    3x120
    5x135+ 2x135

    10x80
    10x75
    10x70
    10x65
    10x60

  6. #6
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    Day 1
    DL
    5x120
    3x137.5
    1x152.5 + 4x152.5

    RDL
    10x80
    10x77.5
    10x77.5
    10x72.5
    10x70

    BE
    3x15 2 red bands

  7. #7
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    Day 2
    5x45
    3x50
    1x55+2x55
    10x35
    10x32.5
    10x30
    10x27.5
    10x25

    chins
    3x10 blue band pin 20 (10,8,7)

    H.Curls

    3x10x30lb

  8. #8
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    Day 3

    BP
    5x60
    3x67.5
    3x75

    10x50
    10x47.5
    10x45
    10x42.5
    10x40

    DB Row
    5x10x70

    Assisted dips

  9. #9
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    Day 4

    Note, for the sake of completeness I've decided to include the weight of the collars (1.25kg each) on my lifts, so all my lifts get an automatic 2.5kg boost.

    Press
    5x45
    5x50
    5x55

    Squat
    5x115
    3x130
    1x145 + 4x145 + 3x145

    Chins
    3,2,1
    1x8 blue band pin 20.

  10. #10
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    Default Program change

    starting strength coach development program
    After running 5/3/1 for a few weeks I've decided that it's not the most appropriate program, primarily becasue I miss squatting more than once a week, and the progression felt too slow. I did however enjoy doing it for my presses and benches.

    So I'm going to try and do a hybrid TM/531, its either going to work great, or be a massive fuck-up, but I figure experimentation can't hurt too much.

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