Tad's Training Log

[Tad_T]

This is a reconstruction of my log after the SS server meltdown.


Tuesday, 17 January 2012

I am moving to Intermediate Programming. Initially I will be running a slightly modified version of the Madcow/Starr 5x5. Instead of performing Incline Bench Press I will be doing the Two-Handed Overhead Press and I will be doing a little bit different auxiliary exercises.

I am a 6'0" tall, 247 lb, this morning, 48 year old male that is not satisified with my current level of strength or my body composition.

My goals are to get stronger and to improve my body composition.

My current strength and body composition goal is to get back on the platform in an AAU Raw Powerlifting Meet and achieve a Class I total in the 220 lb class which = 1279 lbs.

My previous training log, minus about 10 workouts from the server collapse, can be found here:

http://startingstrength.com/resource...ad.php?t=18815

I am not going back to reconstruct my old log.

[Tad_T]

Tuesday, 17 January 2012
Workout #1
5x5 Week 1 - Medium Day

Start: 0905 Finish: 0953
BW = 247

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 5
45 x 5
95 x 5
135 x 5

170 x 5
210 x 5
255 x 5
295 x 5
335 x 5

Bench

45 x 5
95 x 5

120 X 5
150 X 5
175 X 5
205 X 5
235 X 5

Rows

45 x 5

115 X 5
145 X 5
170 X 5
200 X 5
225 X 5

Decline Situps

+10 x 10
+10 x 10
+10 x 10

[Tad_T]

Thursday, 19 January 2012
Workout #2
5x5 Week 1 - Light Day

Start: 0612 Finish: 0706
BW = 243

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 5
45 x 5
95 x 5
135 x 5

170 x 5
210 x 5
255 x 5
255 x 5

Press

45 x 5

95 x 5
115 X 5
135 X 5
152.5 X 5

Deadlift

135 X 5

240 X 5
285 X 5
335 X 5
385 X 5

Chin-ups

BW x 6
BW x 5
BW x 4

Decline Situps

+10 x 10
+10 x 10
+10 x 10

[Tad_T]

Saturday, 21 January 2012
Workout #3
5x5 Week 1 - Heavy Day

Start: 1124 Finish: 1236
BW = 244

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 5
45 x 5
95 x 5
135 x 5

170 x 5
210 x 5
255 x 5
295 x 5
345 x 3
255 x 8

Bench

45 x 5
95 x 5

120 X 5
150 X 5
175 X 5
205 X 5
245 X 3
175 x 8

Rows

45 x 5

115 X 5
145 X 5
170 X 5
200 X 5
235 X 3
170 x 8

Dips

BW x 10
BW x 10
BW x 10

Decline Situps

+10 x 10
+10 x 10
+10 x 10

[Tad_T]

Tuesday, 24 January 2012
Workout #4
5x5 Week 2 - Medium Day

Start: 0825 Finish: 0920
BW = 247

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 5
45 x 5
95 x 5
135 x 5

175 x 5
220 x 5
260 x 5
305 x 5
345 x 5

Bench

45 x 5
95 x 5

120 X 5
152.5 X 5
182.5 X 5
212.5 X 5
245 X 5

Rows

45 x 5

115 X 5
145 X 5
175 X 5
205 X 5
235 X 5

Decline Situps

+10 x 11
+10 x 11
+10 x 11

[Tad_T]

Thursday, 26 January 2012
Workout #5
5x5 Week 2 - Light Day

Start: 0624 Finish: 0718
BW = 243

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 5
45 x 5
95 x 5
135 x 5

175 x 5
220 x 5
260 x 5
260 x 5

Press

45 x 5

97.5 x 5
117.5 X 5
137.5 X 5
157.5 X 5

Deadlift

135 X 5

245 X 5
295 X 5
345 X 5
395 X 5

Chin-ups

BW x 6
BW x 5
BW x 4

Decline Situps

+10 x 11
+10 x 11
+10 x 11

[Tad_T]

I had to work all day yesterday so I did my heavy day today.

Sunday, 29 January 2012
Workout #6
5x5 Week 2 - Heavy Day

Start: 1034 Finish: 1144
BW = 245

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 5
45 x 5
95 x 5
135 x 5

175 x 5
220 x 5
260 x 5
305 x 5
355 x 3
260 x 8

Bench

45 x 5
95 x 5

120 X 5
152.5 X 5
182.5 X 5
212.5 X 5
250 X 3
182.5 x 8

Rows

45 x 5

115 X 5
145 X 5
175 X 5
205 X 5
240 X 3
175 x 8

Dips

+5 x 10
+5 x 10
+5 x 8

Decline Situps

+10 x 11
+10 x 11
+10 x 11

[DV]

Looking good, mr. T. How are things feeling? I notice that BW is on a slightly downward trend, which I guess is a good thing?

[Tad_T]

Looking good, mr. T. How are things feeling? I notice that BW is on a slightly downward trend, which I guess is a good thing?

It's feeling pretty good so far, sir. Thanks for asking.

I guess we will really see what is going on when we get to Week 5 and beyond.

As for the body weight, I am trying to get back down to where I stay between 220-225. That is where I was before all my health problems. So losing is a good thing.

I am trying to keep that trend going. Hopefully with the change to Intermediate Programming I will be able to lose bodyfat and keep improving my strength and body composition.

[Tad_T]

Tuesday, 31 January 2012
Workout #7
5x5 Week 3 - Medium Day

Start: 0829 Finish: 0924
BW = 245

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 5
45 x 5
95 x 5
135 x 5

180 x 5
225 x 5
265 x 5
310 x 5
355 x 5

Bench

45 x 5
95 x 5

125 X 5
155 X 5
185 X 5
220 X 5
250 X 5

Rows

45 x 5

120 X 5
150 X 5
180 X 5
210 X 5
240 X 5

Decline Situps

+10 x 12
+10 x 12
+10 x 12