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I am weak...and fat!
I am currently about 220 lbs. at about 6' 0". My goals are as follows:
(All weights are for 3 sets of 5 reps)
Bench - 275 (currently at 205)
Squat - 365 (curretly at 275)
OHP - 185 (currently at 140)
Deads (1 set of 5 reps) - 405 (currently at 335)
There is no rhyme or reason to these numbers, I guess I just like the way that those weights look. I am currently working out with GottTri2lift so progress should be good. I think this is achievable with time, but may be delayed by a possible back surgery on my herniated disk (L5/S1) in March or April.
I welcome and appreciate all the comments that I am sure will accompany this log..or post...whatever you call it!
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What does your program look like?
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Follows GottaTri2Lift (also a member)
All exercises include a progressive warmup of 5,4,3,2 reps.
Tuesday:
Hvy Squats 3x5
Press/Bench 3x5 (like I said, I am following GottaTri2Lift so he dictates this)
Back Extensions 4x15 (progressing with holding plates)
Chin-ups 3X10 (which I can not currently complete in one attempt...DAMN)
Thursday:
Light Squats 3x5
Press/Bench 3x5 (like I said, I am following GottaTri2Lift so he dictates this)
Power Cleans 5x3/Deadlift 1x5
Pull-ups 3X10
Saturday:
Hvy Squats 3x5
Press/Bench 3x5 (like I said, I am following GottaTri2Lift so he dictates this)
Back Extensions 4x15 (progressing with holding plates)
Sit-ups 4x20 with weight
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Effin awesome squat day!
Today was a great training day. I rocked (well for me anyways) on the squats, which are what I care most about. As for the rest of the workout, well....
Squats - 135x5, 185x4, 225x2, Working sets at 280 for 3 sets of 5 reps.
They were all pretty spot on today, except for my very last squat
because I got overexcited and went down superfast, still finished
but my knees came in and I good morninged it a little.
Bench - 95x5, 135x4, 185x3, Working sets at 210 for three sets of 5
When I say three sets of five I actually mean I bitched out and did 5 then 4+1 and then on the last one I did 3+1! I think I moved up
to fast but will stay and 210 and work through it instead of going
down and working back up. Then make smaller increases from now
on.![Frown](https://startingstrength.com/resources/forum/frown.gif)
Glute Ham Raises - These are 3 set of 10. There is nothing else to say but
that these really suck. Really, Really suck...so that must mean they
work![Smile](https://startingstrength.com/resources/forum/smile.gif)
Then came the chin-ups where my bleeding gash really surfaces, I am a complete chin-up defect. Society should cast me out. I went for 5, 3, 3, 1 Yeah I know pretty sad. Oh well, that just means more room for improvement.
I am pretty happy overall, a good squat day can really get me going.
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Got Books!
Also my wife got me Starting Strenth second edition. She said she saw that I was looking at it on Amazon and just ordered it for me. Looking forward to getting it and reading it a few hundred times. My wife rocks by the way.
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Dude - great workout! I devoured my chili, how did that pulled pork hold up to your appetite?
A good squat day really can brighten your mode can't it?
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Pulled Pork!!!
Dude the pulled pork was amazing. I ate about a half pound on my sandwich then prolly another half pound on the side with a fork. The squats are defnitely a day maker. Yours were great to so you should feel just as good
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2/26 Workout
Today was a great training day. It felt great to get back into the deads.
Light Squat:
135x5
155x4
185x2
225x5 for 3 sets
315 (did some walk outs then decided to do 1 full rep, felt great!)
OverHead Press:
45x5
95x5
105x3
105x2
140x5 for 3 sets
Deads:
135x5
185x4
225x3
275x2
325x5(felt really good)
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Decent Day!
Squats - 45x5, 135x5, 185x4, 295 for 3 sets of 5 reps.
These sets had a few problems, but overall felt great, close to 3 plates on my sets. That will be nice.
Bench - 45x4, 95x5, 135x4, 185x3, 210 for 3 sets of 5 reps.
Felt good to get this up and see some real progression.
Back extenstions - 4 set of 10 reps with a 5 lb weight.
These also hurt pretty bad.
Chin-ups - 5, 4, 3, 2
I am a chin-up wimp. Suck really bad at these. Hopefully i improve fast.
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Man, I hate to break it to you...but you're not weak. At all. Just so you know ![Big Grin](https://startingstrength.com/resources/forum/biggrin.gif)
Keep up the good work!
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