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Thread: Pumped2112's 2nd Attempt at SS

  1. #1
    Join Date
    Feb 2011
    Posts
    142

    Default Pumped2112's 2nd Attempt at SS

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    Back to restarting SS after five months off due to injury

    Old Stats Before Injury

    Squat: 210 3x5 shitty form
    Bench: 157 3x5
    Deadlift: 235 1x5 easy
    OH press: 95 3x5
    Bent Row: 90 3x5



    Week 1

    Monday

    Squat: 110 3x5
    Bench: 95 3x5
    Deadlift: 115 1x5


    Wednesday


    Squat: 120 3x5
    Press: 60 3x5
    Clean: Bar 5x3

    Friday

    Squat: 130 3x5
    Bench: 105 3x5
    Deadlift: 135 1x5


    Week 2

    Monday

    Squat: 140 3x5
    Press: 65 3x5
    Clean: 50 5x3

    Wednesday

    Squat: 150 3x5
    Bench: 110 3x5
    Deadlift: 150 3x5

    Friday

    Squat: 160 3x5
    Press: 70 3x5
    Clean: 55 5x3


    Week 3 (THIS WEEK)

    Monday

    Squat: 170 3x5
    Bench: 115 3x5
    Deadlift: 185 3x5 (Bumped up because I realized my squat was almost as high as my deadlift)

    Wednesday

    Squat: 180 3x5 Sore and hard for some reason but I did it.
    OH: accidentally put on 85 and only did 5/5/4 so I need to put it at 75 and do it again
    Clean: 60 5x3

    Friday

    Squat: 185 3x5
    Bench: 125 3x5
    Deadlift: 200 1x5

  2. #2
    Join Date
    Feb 2011
    Posts
    142

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    Week Four

    Monday

    Squat: 190 3x5
    OH: 75 3x5
    Clean: 65 5x3 Couldn't help but to pull with arms. Needs help.

    Wednesday

    Squat: 195 3x5
    Bench: 130 3x5
    Deadlift: 215 1x5

    Friday


    Squat: 200 3x5
    OH: 80 3x5
    Decided to do Rows because I do not have a proper coach to teach me the clean I will re learn the clean eventually when I get a coaches help.
    Rows: 50 3x5

  3. #3
    Join Date
    Feb 2011
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    Week Five

    Monday

    Squat: 205 3x5
    Bench: 140 3x5
    Deadlift: 230 1x5

    Wednesday

    Squat:210 3x5
    OH: 85 3x5
    Row: 60 3x5 too light

    Friday

    Squat: 212 3x5
    Bench: 145 3x5
    Deadlift: 240 1x5

    Week Six

    Monday

    Squat: 215 3x5
    OH: 90 3x5 Flt heavy
    Row: 85 Hrd to squeeze lats at the top

    Wednesday

    Squat: 220 3x5 Hard as hell but I did it
    Bench: 150 3x5 Just made it
    Deadlift: 250 1x5 Need to fix back angle, it is too forward, the video I took looked like my back was almost parallel to the floor...

    Friday

    Squat: 223 3x5 Hard as all hell but done...
    OH: 92 3x5 hard as hell at the last rep but done...
    Row: 90 3x5 Harder
    Last edited by pumped2112; 09-02-2011 at 03:12 PM.

  4. #4
    Join Date
    Feb 2011
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    Week Seven

    Monday

    Squat: 225 3x5 This Was a Goal for Me
    Bench: 150 3x5
    Deadlift: 255 1x5

    Wednesday

    Squat: 227 3x5
    OH: 95 3x5
    Row: 92 3x5

    Friday

    Squat: 230 3x5 Gave it All I Had and Just Got the Last Rep. I feel like I should not be stalling yet, but I feel one coming on the squat in the next week.
    Bench: 157: 3x5 Arm felt a bit funny but I got it.
    Deadlift: 260 1x5 Easy as Hell... Up 10 lbs next time

  5. #5
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    Feb 2011
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    Week Eight

    Monday

    Squat- 232 3x5
    OH- 97 3x5
    Row- 95

    Wednesday

    Squat- 235 3x5
    Bench- 160 3x5
    Deadlift- 270 1x5

    Friday

    Squat- 240 3x5
    OH- 100 3x5
    Row- 100 3x5


    Week Nine

    Monday

    Squat- 245 3x5
    Bench- 162 3x5
    Deadlift- 280 1x5

    Wednesday

    Squat- 250 3x5
    OH-97 by accident 3x5
    Row- 102 3x5

    Friday

    Squat- 255 Accidentally did 2x with 250. I realized the mistake, put on 255 and failed the fourth rep. Retry next time.
    Bench- 167 3x5
    Deadlift- 290 1x5


    Week Ten

    Monday

    Squat- 255 5/5/4
    OH- 102 3x5
    Row- 107 3x5

    Wednesday

    Squat- 255 5/4/4 Resetting it to 200 and working on breaking at the knees earlier, and not arching back as much and leaning more forward...
    Bench- 172 3x5
    Dead- 295 1x5

    Friday

    Squat- 200 3x5 Working on form.
    OH- 107 3x5
    Row- 112 3x5

  6. #6
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    Feb 2011
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    Week Eleven

    Monday

    Squat- 210 3x5
    Bench- 178 3x5
    Dead- 300 1x5

    Wednesday

    Squat- 220 3x5
    OH- 112 3x5
    Row- 117 3x5

    Friday

    Squat- 230 3x5
    Bench- 182 4/3/3 Retry...
    Dead- 305 1x5

    Week Twelve

    Monday

    Squat- 240 3x5
    OH- 117 5/5/4 retry
    Row- 122 3x5

    Wednesday

    Squat- 245 3x5
    Bench- 182 4/4/3 Retry one more time.
    Dead- 310 1x5

    Friday
    Sick... First missed day. Repeat wednesday's workout on monday.

  7. #7
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    Feb 2011
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    Week Thirteen

    Monday

    Squat: 245
    Bench: 182x4 Deload to 162 and restart w five pound jumps until 178.
    Dead- 310 1x5

    Wednesday

    Squat: 250 3x5 Remember to squat straight down instead of back.
    OH- 117 3x5 go to 120 and start with two pound jumps.
    Row- 127 3x5

    Friday

    Squat- 255 3x5
    Bench- 162 3x5
    Deadlift- 315 1x5


    Week Fourteen

    Monday

    Squat: 260 3x5
    OH- 120 3x5
    Row- 132 3x5

    Wednesday

    Squat- 265 3x5
    Bench- 167 3x5
    Deadlift- 320 1x5

    Friday

    Squat- 270 5/4/3 Need to buy a belt, lower back taking toll, weight heavy, waited like 10-15 minutes between sets.
    OH- 122 3x5
    Row- 137 3x5 Need to film for form check... weight seems heavy enough to not be effective because bar speed is so slow.
    EAT MORE!!!

  8. #8
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    Feb 2011
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    Week Fifteen

    BOUGHT A BELT AND IT HELPS A LOT!

    Monday

    Squat: 270 3x5
    Bench: 172 3x5
    Dead: 325 1x5

    Wednesday

    Squat: 272 3x5
    OH: 125 5/4/3 retry... used belt wrong... dont use next time
    Row:142 3x5 Pretty good bar speed.

    Friday

    Squat: 275 3x5
    Bench: 178 3x5
    Dead: 330 1x5 Pretty damn hard.

  9. #9
    Join Date
    Aug 2011
    Location
    Toronto ON
    Posts
    2,279

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    Good shit mate. You may prefer to deadlift once a week with 10lb increases rather than twice a week with 5lb increases. I sure as hell do. No need to make it a light squat day until you feel it's necessary, but normally they go hand in hand. Cheers!

  10. #10
    Join Date
    Jul 2010
    Location
    London, England
    Posts
    2,250

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    starting strength coach development program
    Quote Originally Posted by pumped2112 View Post
    Squat: 250 3x5 Remember to squat straight down instead of back.
    Welcome. This sounds a little suspect. You want the bar to go straight up and down, but the means that having your arse go back is necessary if you don't want your knees to travel too far forward.

    Anyway, good work.

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