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Thread: Light Weight, Light Weight!!!!

  1. #1
    Join Date
    Feb 2009
    Location
    South Central Los Angeles
    Posts
    713

    Default Project Gilgamesh

    • starting strength seminar december 2024
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    I'm starting this journal to keep track of my progress as I lift more and more weight. My main goal is to get as strong as naturally possible. My girlfriend has agreed to follow me on this journey so I'll be keeping track of our progress together.

    Stats
    Height: 6ft1inch.
    Age: 25
    Started training for strength in October 2008 only to skip training for all of December and losing some of the strength I gained.


    Current PRs:

    Bench: 303x1
    Press: 205x1
    Squat: 355x1
    Deadlift: 460x1

    Its pretty lame that I can bench more than I can squat but hopefully that will change soon. I'm recovering from a groin injury so I'm only doing one squat day a week for now because that's working well for me, but hopefully I'll add a DE Squat day soon.

    UPDATE: As of May 6, I can officially squat more than I can bench.
    Last edited by BigJavs; 01-23-2010 at 02:34 AM.

  2. #2
    Join Date
    Feb 2009
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    Default

    Friday, February 20th, 2009

    DE Bench Day
    Me: 8 sets of 3 @ 145lbs.
    G/f: 8 sets of 3 @ 45lbs.

    Rolling DB Triceps Extensions
    Me: 3 sets of 6-10 reps @ 50lbs. DBs
    G/f: 3 sets of 6-10 reps @ 12lbs. DBs

    Lat Pulldowns
    Me: 4 sets of 10-12 reps @ 165lbs.
    G/f: 4 sets of 10-12 reps @ 60lbs.

    Lateral Raises
    Me: 3 sets of 10-12 reps @ 30lbs. DBs
    G/f: 3 sets of 10-12 reps @ ??lbs. DBs

    Hammer Curls
    Me: 3 sets of 10-12 reps @ 25lbs. DBs
    G/f: 3 sets of 10-12 reps @ 10lbs. DBs

    Plate Pinching
    Me: 3 sets for time w/ a 45lbs. plate.

  3. #3
    Join Date
    Sep 2008
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    126

    Default

    Where's the squats!?

  4. #4
    Join Date
    Oct 2008
    Posts
    210

    Default

    where are the deadlifts?

    too much isolation, why don't you try some compounds?

  5. #5
    Join Date
    Jan 2008
    Location
    Kingwood TX
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    Default

    Go easy fellows, this looks like a westside routine. Westside calls for some isolation stuff after the main exercises. Keep it comin' javs

  6. #6
    Join Date
    Feb 2009
    Location
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    Cool

    Yeah, I should have mentioned we are doing a Westside Barbell style routine. Today was Maximal Effort Upper Body.

    ME Bench Day
    February 23, 2009

    Bench Press
    Me: 235lbs. x 3
    240lbs. x 2 (2 reps went up so easy, I thought for sure I could get a third one up but I just failed at the bottom of the third rep)
    Girlfriend(G/f): 70lbs. x 3

    Incline DB Bench Press
    Me: 3 sets of 6 reps with 75lb. DBs
    G/f: 3 sets of 6 reps with 20lb. DBs

    Seated DB Cleans
    Me: 1 set of 15 reps with 25lb. DBs
    1 set of 10 reps with 30lb. DBs
    G/f: 2 sets of 12 reps with 10lb. DBs

    One-Arm DB Rows
    Me: 4 sets of 8-10 reps with an 80lb. DB
    G/f: 4 sets of 8-10 reps with a 20lb. DB and 25 lb. DB (2+2)

    Standing Cable Crunch
    Me: 3 sets of 15 reps @ 170lbs.
    G/f: 3 sets of 15 reps @ 100lbs.

    Squats, Cleans etc. on Wednesday

  7. #7
    Join Date
    Feb 2009
    Location
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    Default

    Wednesday, February 25, 2009
    Squat Day

    Back Squat
    Me: 205lbs.x 5 x 3 sets
    G/f: 75lbs. x 5 x 1 set
    80lbs. x 5 x 1 set
    75lbs. x 3 x 1 set

    Power Clean
    Me: 155lbs. x 3 x 1 set
    150lbs. x 3 x 1 set
    145lbs. x 3 x 2 sets
    G/f: 60lbs. x 3 x 5 sets (from Hang Position)

    Cable Pull-Throughs
    Me: 225lbs. x 3 x 3 sets
    G/f: 110lbs. x 3 x 3 sets

    Happy to break the 200lb. mark on the squats. Halfway to 400!

  8. #8
    Join Date
    Feb 2009
    Location
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    Default

    Friday, February 27, 2009
    DE Upper Body Day

    DE Bench
    Me: 150x3x8 sets
    G/f: 45x3x8 sets

    Rolling Triceps Extensions
    Me: 60x6x3 sets
    G/f:15x6x3 sets

    Lat Pulldowns
    Me: 165x8x4 sets
    G/f: 75x8x4 sets

    DB Overhead Press
    Me: 70x12x1 set
    75x6x2 sets
    G/f: 15x10x3 sets

    Hammer Curls
    Me: 30xfailurex3 sets
    G/f: 20xfailurex3 sets

    Standing Cable Crunch
    Me: Worked up to set of 240lbs.
    G/f: Worked up to set of 120bs.

  9. #9
    Join Date
    Feb 2009
    Location
    South Central Los Angeles
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    ME Bench Day
    March 2, 2009

    BP
    Me: 240x3 PR
    245x3 PR again
    G/f: 75x3 PR
    80x2

    Incline DB BP
    Me: 75x12
    85x5 PR
    85x4
    G/f: 20x10
    25x6x2 sets PR

    Seated Cable Row
    Me: 165x12
    180x10
    210x10x2 sets PR
    G/f: 60x12
    75x10x3 sets PR

    Face Pulls
    Me and G/f : whateverx3 sets

  10. #10
    Join Date
    Oct 2008
    Location
    Baltimore, MD
    Posts
    1,178

    Default

    starting strength coach development program
    Hey Javs, what are your height and weight stats? And if you have a youtube link to those rolling tricep extensions, can you post it? I was doing something that looked like those sound a month or two ago after I saw it on a WS video on YT. Never got a name for it though, I think I ended up calling them the same thing.

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