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Thread: rpbrown's Intermediate log

  1. #1
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    Default rpbrown's Intermediate log

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    Hello all. Just some background info:

    Began a botched form of Starting Strength in Feb/March 2009 for a couple of months, then slacked off during the summer before beginning a Ph.D. program. I came to Georgia Tech and started to lift regularly, albeit still not Starting Strength in earnest. In January of 2010, I began the actual SS program sans GOMAD (big mistake) but it was more a logistical problem than anything else.

    I lived in a suite with 3 other roommates in the graduate student dorm where we shared a fridge. Simply put, I could not load the fridge with food, especially 4-5 gallons of milk, in this way. I didn't have the time to go grocery shopping everyday, either.

    Nowadays, I live in a nice new apartment that has ample fridge space, so I stock up regularly and enjoy the crap out of this new arrangement! Unfortunately, my linear progress also stalled out about a month after GOMAD entered the picture because I had already exhausted most of it prior to adding GOMAD.

    tl;dr: messed around with SS-esque program for a while, did program (YNDTP), added GOMAD after 3-4 months of SS without it, stalled a little after 1-2 months, switching to Texas Method for squat only thus far.


    Some statistics:

    Height: 6'0 with long legs and torso, not really long arms.
    Weight: 188-190 lbs

    Squat: 290x4 (270x3x5)
    Deadlift: 320x5
    Bench: 180x3x5
    Press: 125x3x4
    Power Clean: 155x4-5x3 last time I did them a few weeks ago. Switched to barbell rows to appease shitty gym trainers and their management. Also to gain some extra mass on my upper back (naturally wiry guy).

    I may have to switch to TM for bench too, but I will see how weighted dips help with that before making a change. My training partner and I typically will do a Mon/Fri Press or Bench with Wed. reserved for the other lift, then the following week we switch.

    I deadlift typically every Monday and Friday, adding 5 lbs each time; this will have to change eventually as the weight gets too heavy between any given Friday and Monday.

    Will test out the TM for a week or two to see how lifts progress. I am aware that sometimes people jump the gun too soon on going intermediate before advanced novice.

    EDIT: Will try to mix barbell rows with high pulls because the trainers who walk around and would normally complain about explosive exercises won't know any better; they'll think it's a fancy upright row.
    Last edited by rpbrown; 07-14-2010 at 03:24 PM.

  2. #2
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    Default

    6/28/10

    Began using Texas Method programming for the squat today. Need to focus on getting the bar into that sweet spot on my shoulders for each of the five sets.

    Squat - 255x5x5
    Bench - 180x3x5
    Deadlift - 320x5

    some weighted chins, 1 set to failure, 1 set with 20 lb dumbbell between legs to failure (~4-5 reps)
    Last edited by rpbrown; 07-14-2010 at 03:27 PM.

  3. #3
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    Default Light Day

    Squat: 205x3x5 (lifting partner wouldn't listen when I said it was only supposed to be two sets) doing it the way that's advocated in PPST2 next time.

    Press: 125x4 + PP, 125x3 + 2PP, 125x4 + PP

    Barbell Row: 175x3x 6-8

    Barbell Curl: 65 x 3 x 5

    Weighted dips: warmup set to about 10 reps, 15 lb dumbbell between legs for 8-10 reps, 25 lb plate w/dip belt for 5-6 reps, 35 lb plate for 2 reps, 25 lb plate for 3-4 reps

  4. #4
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    Default Intensity Day (not so much)

    7/2/10

    I've been feeling worn all week since Monday's workout and it was apparent during today's workout.

    Squat warmup - 45x2x5, 95x5, 135x4, 185x3, 225x2, 255x2
    Squat - 285x2 (failed on third rep, used safeties), 285x1

    Bench press went better.

    BP warmup - 45x2x5, 85x5, 135x3, 165x2
    BP - PR 185x3, PR 205x1, 185x2x3

    Deadlift - 135x2x5, 185x5, 225x3, 275x2
    Deadlift - 295x5 (took it easy as my left upper erector was feeling a minor pain)
    Last edited by rpbrown; 07-14-2010 at 03:31 PM.

  5. #5
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    Default Volume

    7/5/10

    Felt great today! Squats went well except for the second set, but more on that in a bit.

    Squat - 260x5, 260x4-5 (lost count because I was listening to my mp3 player and doing my lifts with fervor), 260x3x5.

    Rep 3 and 4 of set 3 were a little shaky due to the bar path deviating from linearity. Rep 5 of set 5 was pretty slow, but I lifted like it was the apocalypse.

    Press - I seem to be stalling at 125 lbs (this happened at 115 too for a while). 125x4 + push press, 125x2 + 3 push press, 125x4 + push press

    Deadlift - 325x5 + 1 rep.

    Stefanos (powerlifter who I frequently talk to at the gym) says I hitched the last rep of 5 up, which would get a red light at the meet I plan to go to in September. So I did an extra one after a few minutes of rest. The first 3 reps and the final extra rep all came up with ease, however.
    Last edited by rpbrown; 07-14-2010 at 03:31 PM.

  6. #6
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    Default

    Two to three of my posts have been lost. Where did they go and may I have them back?

    EDIT: Consulted my written journal and filled in the blanks.
    Last edited by rpbrown; 07-14-2010 at 03:38 PM.

  7. #7
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    Default Light

    7/7/10

    Squat - 210x2x5
    Bench Press - 185x2x4 + minor assistance on last rep of each set, 185x3
    Barbell Row - 180x3x7

    Weighted chinups - 10 body weight, 20lb x3x5

  8. #8
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    Default Intensity

    7/9/10

    Squat 290x3, 285x2. Back rounded somewhat on first rep of first set

    Press - 125x4 + PP, 125x3 + 2PP, 125x4 + PP

    Deadlift - 330x5

    Weighted dips - warmup set of 10, 20lbs x 8, 25lbs x 6, 35lbs x2x4

  9. #9
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    Default Volume

    7/12/10

    Squat - 265x3x5, 265 fail 265 fail, 255x5

    Comments: Tried a narrower stance than the few inches heels wider than shoulder width stance I've been using. Did this on the last set with a bit more knees forward while still sitting back as far as was possible. The result was a very noticeable increase in hip drive.

    Bench Press - 185x2x5, 185x4

    Deadlift - 335x4 + 1 after 30 secs of rest with emphasis on perfect form. Couldn't lock out the 5th rep of the main work set.
    Last edited by rpbrown; 07-26-2010 at 10:26 PM. Reason: forgot the date of the workout

  10. #10
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    Default Light

    starting strength coach development program
    7/14/10

    Squat 95x5, 135x5, 160x4, 185x3, 215x2x5

    Press 125x5, 125x4 (struggled on last set)

    High Pulls 45x3, 95x3, 115x3, 135x5x3

    DB shoulder press: 40x 5 or 6 can't remember

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