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Thread: Training for 140-180-230

  1. #1
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    Default Training for 140-180-230

    • starting strength seminar april 2024
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    I trained on and off for years before I found SS last spring. Been doing SS since about May and am trying to decide what my next step should be. I've already re-setted my squat last week and going to re-set the becnh and press from now on.

    At the moment I'm studying the benefits of 5x5 by Starr and 5-3-1 by Wendler. Please feel free to give your insight on these excellent programs or if you have some other program that could fit my situation that I could use.

    After one more basic strength cycle I'm probably going to do a hypertrophy cycle (because I'm vain) before incorporating the olympic lifts in the program.

    I'm 37 years, 180cm, BW is 90-92kg depending on the day.

    PR:s (squat&deadlift with belt)
    Power clean 90kg
    Bench 110kg
    Squat 155kg
    Deadlift 180kg

    Longtime goals
    Press 90kg (BW)
    Snatch 90kg (BW)
    Clean & Jerk 120kg
    Bench 135kg (1,5xBW)
    Squat 180kg (2xBW)
    Deadlift 230kg (2,5xBW)

    So if my bw changes I'll probalby have to alter my goals as well. Hopefully I'm able to continue getting stronger without gaining much more BW.

    Until I have decided on what program to do next I'm continuing with the advanced novice program like this:

    Monday
    Squat
    Press/Bench
    Pull-ups

    Wednesday
    Front squat
    Press/Bench
    Deadlift/Power clean

    Friday
    Squat
    Press/Bench
    Chin-ups
    Last edited by Toni Kallio; 08-01-2010 at 10:12 AM.

  2. #2
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    Default Monday August 2nd

    Nice monday, day off from work and the possibility to train without having to rush it.

    Warm-up with a 10kg plate, different mobility movements and sit-ups 5kgx38 (elbows to knees).

    Squat
    20x5x3
    50x5
    80x3
    100x2
    127,5x5x3

    Re-set the squat two weeks ago from 132,5 to 120. 127,5 felt ok today, good form on every rep.

    Bench press
    20x5x2
    40x5
    50x3
    65x2
    85x5x3

    Re-set the bench today from 95kg where I stalled last wednesday with only five reps.

    Back extensions
    BWx10x5

    Chins
    10,6,2

    I've always felt that chins/pull-ups are tough. Which makes me like them in a weird kind of way.
    Last edited by Toni Kallio; 08-02-2010 at 04:56 AM.

  3. #3
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    Default Wednesday August 3rd

    First day of front squats, haven't done them in abt three years so I'm going to be easy with them.

    This went down today:

    Warm-up with 10kg plate 5' and situps 5kgx40.

    Front squat
    20x5x3
    40x5
    50x3
    60x3
    80x3x5

    80 felt like the right weight to start with, tough but doable.

    Press
    20x5x3
    25x5
    35x3
    40x2
    52,5x5x3

    First presses after re-set, felt light. Short rests between sets.

    Power clean
    20x5x3
    40x5
    50x3
    60x2
    75x3x5

    I've increased the PC with 5kg so far and kept it in linear progression. Today it felt pretty heavy, 2,5kg increase next time.

    All in all a good training session with Rammstein on the speakers.
    Last edited by Toni Kallio; 08-04-2010 at 08:21 AM.

  4. #4
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    Default Friday August 6th

    Warm-up with 10kg plate 5', 10x 50 cm box jumps and situps 5kgx41.

    Squat
    20x5x2
    50x5
    80x3
    100x2
    130x5x3

    Felt really good, better posture, tighter feeling all over. Next time 132,5 my stalling point from a few weeks back.

    Bench
    20x5x2
    40x5
    50x3
    70x2
    87,5x5x3

    Felt quite light. 90kg next time and then 1kg increases if 90 feels heavy.

    Back extensions
    BWx10x5

    Chin-ups
    6,3,2

    Next training monday. Have a nice weekend.
    Last edited by Toni Kallio; 08-12-2010 at 06:30 AM.

  5. #5
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    Default Monday August 9th

    Had to train first thing in the morning today.

    Routine warm-up with 10kg plate 5', 10x 50 cm box jumps and situps 5kgx41.

    Squat
    20x5x3
    50x5
    85x3
    105x2
    132,5x5x3

    Felt pretty heavy, mentally great to lift all reps and sets of my last stalling weight.

    Press
    20x5x2
    30x5
    35x3
    45x2
    55x5x3

    This was heavy, only 1kg increase next time.

    Didn't have time for back extensions and pull-ups, I'll do them tomorrow.

    The rests were quite long this time, I suppose it's because I lifted in the morning before work. I wish I'll get used to it because it seems that I'm going to have to do it quite a lot from now on. Any tips on how to get the body turned on in the morning?
    Last edited by Toni Kallio; 08-11-2010 at 01:24 PM.

  6. #6
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    Default Wednesday August 11th

    Didn't have time for a proper warm-up, but rode my bicycle to the gym.

    Front squat
    20x5x3
    40x5
    50x3
    65x2
    82,5x3x5

    Still taking the front squats easy. Felt like I could have put on more weight.

    Bench
    20x5x2
    45x5
    60x3
    80x2
    90x5x3

    Pretty light, used the belt for the first time in the bench, but only for the working sets. It actually felt pretty good.

    Power clean (as warm up for the deadlift)
    40x3x2
    60x3

    Deadlift
    110x3
    140x2
    170x5

    Really happy with the 170x5, it was heavy and made my day!
    Last edited by Toni Kallio; 08-12-2010 at 06:31 AM.

  7. #7
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    Default Friday August 13th

    Squat
    20x5x3
    50x5
    85x3
    105x2
    135x5

    Too heavy to do all three sets, didn't have a power rack with safety bars or a spotter.

    Press
    20x5x2
    30x5
    35x3
    45x2
    56x5x3

    Felt ok. Busy times at home so no back extensions or pull-ups.

  8. #8
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    Default New routine as of monday August 16th

    Allright, after some excellent consulting I've got a new program and I'm going to start it on monday. Goals are still the same as before. Re-setting everything but the power clean and deadlift which are making good progress.

    New routine
    Monday
    Squat 2x5, 1xrepmax
    Press 2x5, 1xrepmax +chins/Bench 2x5, 1xrepmax+back extension

    Wednesday
    Power Clean 5x3
    Deadlift 1x5
    Press 2x5, 1xrepmax+chins/Bench 2x5, 1xrepmax+back extension

    Friday
    Squat 2x5, 1xrepmax
    Press 2x5, 1xrepmax+chins/Bench 2x5, 1xrepmax+back extension

    Got a belt, have been using the ones at the gym until now.
    Last edited by Toni Kallio; 08-15-2010 at 11:28 AM.

  9. #9
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    Default Monday August 16th

    Allright, this was my first training with the new routine.

    Warm, lifting moves with 10kg plate for a couple of minutes. 40 situps with board (1xbwmax).

    Squat
    20x5x3
    50x5
    70x3
    100x2
    120x5x2
    120x10

    120 felt of course a bit light, which it's suppose to do. It was fun to do a repmax, something that I really haven't done before.

    Bench
    20x5x2
    30x5
    50x3
    65x2
    80x5x2
    80x15

    I was really surprised to get 15 on the repmax. Did the reps quite fast in the beginning up until abt the 10th, then they slowed down a little bit towards the last rep. Fun!

    Back extensions
    10kgx5x3

    Going to ad a rep and a set for the next time.


    I have a really good feeling about the new routine working back to the stalled weights. Going to a 2-2,5 kg on the squat, 1-1,5kg on the bench and press.

    New belt felt good, although it's going to take some time to break it in.
    Last edited by Toni Kallio; 08-16-2010 at 04:03 AM. Reason: Belt

  10. #10
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    Default Wednesday August 18th

    starting strength coach development program
    No more squatting on wednesdays anymore, heavy pulling instead.

    Warm-up: 5' with 10kg plate, situps with board bwx45

    Powerclean
    20x5x3
    50x5
    65x3
    80x3x3

    These were quite heavy, going for a more moderate jump for next PCs, maybe 1-1,5kg. Don't want to reset them yet.

    Deadlift
    110x5
    140x2
    175x5

    Even more heavy than the PCs. Still, going to decide next wednesday if it's going to be 2,5kg jump or more depending on how I feel.

    Press
    20x5x2
    30x5
    40x3
    50x5x3

    Easy and light, short breaks. Edit: Shit, should have done the last set as a repmax.

    Chins
    10,4,2

    Heavy as hell. As always. The heavy PCs and DLs clearly had an effect on the chins.

    Session took 55 minutes. The new belt doesn't work that well on the deadlift yet. It's still too firm. Wonder how long it will take to break it in.

    All in all a good session. The deadlifts, again, made my day. Last rep was the toughest so far ever.
    Last edited by Toni Kallio; 08-18-2010 at 12:16 PM. Reason: Press last set

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