Matty K's Intermediate Strength Training Log

[MattyK829]

Below is a link to my SS Training Log

http://startingstrength.com/resource...ad.php?t=23722


I have started 531 this week. I will however continue to squat 3 heavy sets of 5 in addition to the 531 leg day. I'm still a novice when it comes to squatting. But, my presses and Bench press have stalled.

DAY ONE ON 531 - SUNDAY 7/3, AT HOME WITH MLYPOWY, 2:30 PM

*warm up with squats, five sets of ten with the bar

Bench Press Day

Bench Press 531
-205 X 5
-225 X 5
-235 X 8

*My starting Bench Press Max is 297 pounds, I'll use "300" for all intensive purposes. For 531, you take 90% of that and get your training max. Mine is 270. So, I do 75% of that my first set - 205, 80% - 220, then 85% 230. I didn't have 2.5 lb plates so I went heavier (225 and 235).

*Very strange doing more than 5 reps, I think when I get better conditioned, 235 for 10 shouldn't be a problem.

*My last day on 531 for this first go around, my work set will be 255. That is when I will go for 1 + reps. I could do 255 for 5 reps (297 1rm) before starting this so if I don't get at least 6, I'll be upset.

*Goal for last week of first 531 cycle is 255 - get 6 reps. This will put my 1rm up from 297 to 305.

Bench Press (Assistance Ex.)
-115 X 10, 10
-105 X 10
-95 X 10, 10

Croc Rows (High Rep DB rows) (Assistance Ex.)
-45 X 20, 20, 20

Conditioning
-Hill Sprints/Walk Intervals. This hill is a 1/2 mile long and it gets steeper as it progresses. Its perfect. I used to do it much easier before SS when I weighed around 178 pounds. Now, at 230, its very, very difficult.


***********UPDATE***********
As of July 24, I am getting off 531 and onto an advanced version of SS. These workouts begin on page 2
PR after starting strength
Squat 285x5
Bench 255x5
Presses 155x5
Deadlifts 405x5
Pc 165x5

*********UPDATE********
Post #39 on page 4 from late August, early September, I went back on STARTING STRENGTH, NOVICE PROGRAM. My squats were bad so I had to deload, reset, relearn and I've gone from there. I will jump back on the Advanced Novice Version once the squats get around 285 or so. Like last time, however I'll be doing correct squats at 285 instead of shit depth squats/half good mornings or whatever the F I was doing.

[MattyK829]

Monday, 7/4. Fourth of July. Yay.


Light Conditioning Day

-Grappling drills
-light sprints

Morning weight - 227

*Not as sore as I expected. I thought that with the higher reps I may be more sore. Also, I feel better when I move around today. Less stiff. Yesterday was my second day doing the hill, so it seems to be loosening me up a bit. Sweet!

[MattyK829]

Tuesday, 7/5, 7:30 p.m. w/ mlypowy at gym

Deadlift Day

-Deadlifts 531
-280 X 5 (overhand grip)
-325 X 5 (alt. grip)
-365 X 8 (w/ straps)

-Deadlifts (boring but big)
-155 X 10
-135 X 10, 10, 10, 10,
*155 felt too heavy to do 5 sets across with at ten reps

*My last set of 531 during the third week of this cycle is weighted at 410 (95% of my 430 working max). I could do 405 for 5 reps before this program. And I feel I cut my linear progression of deadlifts a bit short. I feel I could have kept doing 3 heavy sets of 5 per Starting Strength increasing the weight each week. But, my buddy is doing 531 and I'll do what he does while I'm here. Either way, this workout kicked my ass, so I'm getting stronger no matter what, especially when you push that last set for reps.

*Today I got 8 reps during my 5+ set. Next week during my 3+ set, I'll aim for 5 reps


*My Deadlift goal in 3 weeks at the end of cycle #1 is pulling 410 for 6 reps, which would be increasing my 1rm from 472 (405 for 5 reps) to 491

[MattyK829]

Thursday, 7/7/11, 7:00 p.m. w/ mlypowy at gym

SQUAT - SS
-275 X 5, 5, 5
*shitty day squatting, I had to reduce the weight to this and I don't think I got 5 reps.

PRESSES - 531
-120 x 5
-130 x 5
-140 x 9

PRESSES (Boring, but big)
-65 X 10, 10
-55 X 10
-45 X 10, 10

BB Curls
-95 X 8, 8, 5

Conditioning

-Farmers walk
- 2 sets of 70 lbs for 45 seconds

-Dumbell walk, grab with forearms, pull to lower chest, clasp hands
- 70 lbs to failure, 3 sets

*My Presses goal in 3 weeks at the end of cycle #1 is pressing 155 for 6 reps, which would increase my 1RM from 180 (155 for 5 reps) to 185

[MattyK829]

I wanted to get through my first workouts before I'd summarize my goals for the last week (3rd week) of this 1st cycle of 531

Bench Press - 255 for 6 reps

Deadlifts - 410 for 6 reps

Presses - 155 for 6 reps

*I think its important to make objective, measurable goals so I stay on track and continue working towards my goals

*For squats I'll continue to follow SS. Whenever I look up other's work sets, my squats are just way behind. Guys that deadlift what I do are squatting 350 at least. I struggle with 285. It's by far my most difficult lift. I have to continue doing squats at least twice weekly for 3 heavy sets of 5.

[MattyK829]

Saturday, 7/9/2011

12 NOON
-BJJ Open Mat
-rolled about five times, I was there a bit over an hour. First day on the mat in almost a year. Felt good.

3:45 P.M. Lift at home w/ mlypowy

SQUAT DAY

-SQUATS 531
-205 X 5
-225 X 5
-255 X 10

-SQUATS (Boring, but big)
-115 X 10, 10, 10, 10
-45 X 10

Conditioning
-Hill walk (got more than enough conditioning earlier at Jiu-Jitsu

[MattyK829]

Sunday, 7:30 p.m. at home w/ mlypowy

BENCH DAY

BENCH 531
-215 X 5
-235 X 5
-245 X 7
*Met goal for the day getting 7 reps. New PR


BENCH PRESS (ASSISTANCE)
-115 X 5 X 10

PULLUPS (ASSISTANCE EXERCISE)
-BW X 3 X 5

[MattyK829]

TUESDAY, 7/12, 6:15 AT GYM W/ MLYPOWY

DEADLIFT DAY

SQUATS
285 X 5, 3
*enough said

DEADLIFTS 531
-300 X 3 (double overhand)
-345 X 3 (alternate grip)
-385 X 6 (w/ straps)

DEADLIFTS (ASSISTANCE EXERCISE)
-135 X 10
-155 X 10
*Cut out early, my diet has sucked, lost 5 pounds in last three days (230 down to 225). Felt it for sure.

[MattyK829]

THURSDAY, 7/14, 6:30, AT GYM W/ MLYPOWY

PRESSES DAY

WARMUP
SQUATS
-45 X 5X10

PRESSES 531
-130 X 3
-140 X 3
-150 X 8 (boosts my 1rm from 180 to 189, previous best was 155X5), *good set
*took sufficient rest before doing this set, probably about five minutes.

*GOAL FOR NEXT WEEK'S LAST SET OF PRESSES IS 155 FOR 7 REPS.
-previous posts had it lower but I beat that this workout so time to re-evaluate

PUSH PRESSES (Assistance Exercise)
-115 X 4X10

LYING TRICEP EXTENSIONS (Assistance ex.)
-70 X 10
-100 X 2X5
*wanted to try these after seeing RIP's video tutorial on these bad boys. In the past I was doing them wrong. I plan on doing this one to two times per week

[MattyK829]

just a quick note...

STARTING 1RM BEFORE STARTING THIS PROGRAM

BENCH - 297 (255 FOR 5)
SQUAT - 332 (285 FOR 5)
PRESSES - 181 (155 FOR 5)
DEADLIFTS - 472 (405 FOR 5), *w/ straps, my 1rm w/o straps was probably around 385 (totally guessing)