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Thread: Road To Strength

  1. #1
    Join Date
    Nov 2013
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    Default Road To Strength

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Age: 18
    Height: 6'1
    Weight: 189lbs

    Squat 355lbs
    Bench 285lbs
    Deadlift 425lbs

    Goals:
    - Squat 552lbs+ in comp
    - Bench 315lbs+ in comp
    - Deadlift 602lbs+ in comp

    I want to achieve these goals before I am 22. Some will be harder than others. I plan on competing in the BCPA. Because of that, I am natural and plan on staying natural for at least the next couple of years. I am moving on from PNP programming to PIP programming.

    Current Nutrition: Bulking until 190lbs-200lbs @~16% at Feb 14th. Then cutting until 9%. I have to admit, this goal is mostly for social reasons. I am already committed to it, and debating whether it will be beneficial or not is pointless. I do think it will be a good process to go through because I need to fit in the 83kg class at some point. Don't yet have the LBM for the 93kg class.

    Waist: 33'
    Neck: 15'
    BF%: 15-16%

    Supplements:
    - Whey 100% Premium
    - Creatine
    - Ostarine

    Other PRs
    : Press 145lbs
    : Power Clean 195lbs
    : Weighted Chin-up +70lbs

    I haven't competed yet. I plan on competing this year.

    Things to Buy
    -----------------
    SBD Knee Sleeves
    Wrist Wraps

    If anyone has anything at all to discuss about lifting, especially if it is potentially useful, feel free to comment, question, criticize, etc;

  2. #2
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    I want in on that deadlift race to 500

  3. #3
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    Yes

  4. #4
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    PIP1 Week 1 Monday
    Evening Weight: 192lbs
    Sleep: 10hrs
    Caffeine: None
    Music: None

    2ct Beltless Pause Squat
    45xlotsx2
    95lbsx5
    135lbsx5
    155lbsx3
    185lbsx2
    205lbsx1
    225lbsx6@6
    205lbsx6

    2ct Pause Bench
    45xlotsx2
    95lbsx3
    115lbsx1
    135lbsx6@6
    125lbsx6x2

    2' Beltless DDeadlift
    135lbsx5
    155lbsx3
    185lbsx2
    205lbsx1
    225lbsx6@6
    210lbsx6

    CGBP
    45xlotsx2
    95lbsx3
    125lbsx2
    140lbsx1
    155lbsx6@6
    145lbsx6x2

    Notes: Starting light on purpose. Feeling beat up, need a slight deload. Lost my MP3 and don't want to use my phone for music (too many stories of people dropping shit on their phones). Might just go without it, you don't get headphones in a competition. Planning on going relatively heavy on Friday's workout.

    Monday's Weights
    : 2ct Beltless Pause Squat 230lbs
    : 2ct Pause Bench 140lbs
    : 2' Beltless DDeadlift 230lbs
    : CGBP 160lbs

  5. #5
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    Default

    PIP1 Week 1 Tuesday
    Afternoon Weight: 192lbs
    Sleep: 9hrs
    Caffeine: 130mg
    Music: Lamb of God

    Deadlift
    135lbsx5
    225lbsx3
    275lbsx2
    315lbsx1 DOH
    365lbsx1 Add Belt
    405lbsx1@8.5 e1RM ~431lbs

    Notes: So I messed up already haha. It's ok, this workout took 20 minutes, and 405lbs was legit easy. Didn't do GPP.

    Wednesday's Weights
    : Front Squat 135lbs
    : Incline Bench 115lbs

    Hmmm I wonder how long until 500...
    Haha

  6. #6
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    You listening to sanctum? And 500 soon my friend soon

  7. #7
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    Jan 2014
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    Still have that early edge. I'm just about into the 300s for squats and 400s for the deadlift. Good luck in the contest Kool.

  8. #8
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    When I listen to music, I usually have one song on loop for the whole workout. On Tuesday it was Visitation.

  9. #9
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    PIP1 Week 1 Wednesday
    Sleep: 8hrs
    Caffeine: None
    Music: None

    Front Squat
    45xlots
    95lbsx3
    115lbsx1
    135lbsx8

    Incline Bench
    45xlots
    95lbsx2
    115lbsx8

    Notes: Will do back-off sets next time

  10. #10
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    Default

    starting strength coach development program
    PIP1 Week 1 Friday
    Morning Weight: 193.5lbs
    Sleep: 5hrs
    Caffeine: 150mg
    Music: Parkway Drive

    Squat
    45xlots
    135lbsx5
    185lbsx3
    225lbsx3
    265lbsx2
    300lbsx1
    325lbsx3@8.5 e1RM ~369lbs
    300lbsx1

    Bench
    45xlots
    135lbsx5
    155lbsx3
    185lbsx2
    205lbsx1
    235lbsx3@9 e1RM ~264lbs
    205lbsx3
    185lbsx3

    Deadlift
    135lbsx5
    225lbsx3
    275lbsx2
    315lbsx1
    365lbsx7@10 e1RM ~451lbs

    Notes: I thought I had a paper due at midnight, turns out it was due at noon. So I only got 5 hours of sleep. Doesn't matter. Instead of sipping my Monster, I slammed it in ~10 minutes. This had a much more potent effect than I thought, especially on Squats. My Squats have just been on fire lately. Bench kinda sucked (not really I guess), I think I rushed a little. Also felt like I might benefit from more warm-up. Back-off sets were attempted, but I knew they would be harder than the top-set. I attribute this to only getting 5 hours of sleep. I fucked up on Deadlifts, the weight was too light. I would've felt like a pussy if I had stopped after 3 reps. But I pushed a little too hard I think. Couldn't have done another rep with proper form. Felt like puking after. Don't care, happy I pushed that hard. Totally worth it. This is too long to be called notes haha.

    Friday's Weights
    : Squat 330lbs
    : Bench 240lbs
    : Deadlift 375lbs

    Getting closer to 500lbs. My highest e1RM is 471lbs. As soon as I get a e1RM of 500lbs+ I will pull 500lbs the next Friday, and plan accordingly.

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