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Thread: Joe's Log

  1. #1
    Join Date
    Dec 2008
    Posts
    32

    Default Joe's Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Foam Roll

    Bench - 275x3
    Chins

    Press - 165x5x5 - easy
    Chins - BWx60 total reps, various grips

    Tri-Set, 3 times through:
    Up Rows - 95x10
    Db Side Lat -30x10
    Rear Delt Machine - 15 reps

    Neck - 15x3x30
    Calves - 3x30

    *Really like the shoulder tri-set. Will keep doing these. It's a nice change of pace. Workout was too long for me. Will be working on something different soon.

  2. #2
    Join Date
    Dec 2008
    Posts
    32

    Default

    Cycle 1
    Week 1

    Hang Clean
    135x5
    145x5
    155x10

    Squat
    135x2x10
    225x8
    275x5
    290x5
    310x5
    320x10 (should have been 330. Misload.)

    Deads
    225x5
    315x5
    340x5
    360x5
    380x10

    Neck
    15x3x30

    Reached an all time high of fatness today. Weighed in at 272.9. I need to lose some fat. Sick of being out of breath going up the stairs and it's getting really hard to get into good position on deads. Had plans of doing more sets but since I'm so fat and out of shape this was all that was needed to kill me.
    Last edited by Joe Costello; 02-17-2011 at 04:58 PM.

  3. #3
    Join Date
    Feb 2011
    Posts
    711

    Default

    Nice volume. Are you running 5/3/1?

  4. #4
    Join Date
    Dec 2008
    Posts
    32

    Default

    Swilczewski yes I am doing 531. We'll see how it goes.

    Bench
    135x10
    185x5
    210x5
    225x5
    240x9

    Incline
    135x10
    155x3x10

    Db Bench
    70x10, 10, 10, 8

    Bb Curl
    95x5x10

    Workout lasted 1 hour which is great. I'm going to start resting 30 sec to 3 min on my accessory lifts and keeping the reps at 10. Tried it for the first time today and it killed me. Had to drop my poundages by a lot....a lot. Will definitely take some getting used to.

  5. #5
    Join Date
    Feb 2011
    Posts
    711

    Default

    I have had great success with 5/3/1. It is one of my mainstay programs. For me it did wonders for all four lifts but the pressing movement tended to stall out after about 4 months.

  6. #6
    Join Date
    Dec 2008
    Posts
    32

    Default

    Cycle 1
    Week 2

    Squat
    135x2x10
    225x8
    275x5
    315x3
    330x3
    350x11

    Ft Squat
    185x5x10

    Power Clean
    135x5 - decided this was a bad idea, had no legs under me. Should have done them first, but wasn't thinking.

    GHR
    BWx8,6,6,6

    Abs
    3x10

    Good workout. I think training each big lift once every 7 days instead of once every 10 may make up for the lack of volume problem I seem to have when I run this program. We will see.

  7. #7
    Join Date
    Dec 2008
    Posts
    32

    Default

    Tues 2/22/11

    Cycle 1
    Week 2

    Bench
    135x10
    185x5
    225x3
    240x3
    250x8

    Db Bench-80x5x10
    Db Rows-130x5x10

    Dips-BWx8,6
    Chest Supported rows-175x3x10

    Neck-15x3x30

    *The Db rows took it out of me. Way out of condition.
    Last edited by Joe Costello; 02-24-2011 at 03:13 PM.

  8. #8
    Join Date
    Dec 2008
    Posts
    32

    Default

    Thurs 2/24/2011

    Cycle 1
    Week 2

    Hang Clean
    95x2x6-8
    135x5
    145x5
    155x5
    160x8

    Power Clean
    225x1-for fun

    Deads-no belt, double overhand grip (don't know why, just felt like it today)
    275x5
    315x3
    365x3
    385x3
    405x3 - just did the minimum, very low energy level

    Shrugs
    225x15
    315x4x15
    225x20

    Abs
    5x10

    Foam Roll

  9. #9
    Join Date
    Dec 2008
    Posts
    32

    Default

    Mon 2/28/2011

    Foam Roll

    Press-worked upto 185x5

    Bench-245x5x5

    Rows-185x3x10

    Had awful day at work, exhausted and this was all I could handle.

  10. #10
    Join Date
    Dec 2008
    Posts
    32

    Default

    starting strength coach development program
    Thrus 3/3/2011

    Cycle 1
    Week 3

    Foam Roll

    Deads
    worked up to 430x1-just did the required reps today

    Ft Squat
    185x4x10

    Db Shrugs
    100x4x15

    ***Every workout it is more and more glaringly apparent that I can only handle 3 lifts per workout. I know I'm not in super great shape, but I'm definitely not a slob either. I have absolutely no idea how some of these guys do 5-6 exercises per workout and train 4-5 days/week. Even when I was 20 years old, about 3 lifts were all I could ever handle with any type of intensity. Actually, 3 exercises each workout and training only 3 days a week would probably suit me best. I just need to get it through my thick skull to do it this way and stick to it.

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