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Thread: I am just a plow boy, I need no sympathy.

  1. #1
    Join Date
    Jun 2011
    Posts
    172

    Default I am just a plow boy, I need no sympathy.

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    Reconsituting my log after the server crash

    12-31-2011
    I am just a plow boy, I need no sympathy.
    Happy New Year, All! Play on words above, I'm not really a plow boy. But I am somewhat built like one with stronger legs/back relative to my chest/shoulders/arm strength. I think I fall within the intermediate category if we need to label it.

    Here we go....

    Vital Stats: 43yr, 6'-0", 240lb,
    Weight Training History: Began SS in May 2011. Switched to TM in August 2011.
    Current 1RM: Press 165 on 12/31/11, Bench 240 (est.) , Squat 430 (est.), DL 469.
    Future Programming: Wendler's 5/3/1 to kick off 2012. Will initially follow the Boring But Big assistance plan - at least when there's time for it.

    2012 Goals:
    1. Get 4 workouts in every week.
    2. Get stronger. Bench 300, Squat 500, DL 550, Press TBD
    3. Get leaner by eating cleaner. Would like have a BW of 225 when I hit my 1RM goals above, but most important to build LBM and drop fat.

    Let's get 'er done!


    ________________________________________
    1/1/2012
    10 mile bike ride. Easy. 13.0mph avg.


    1/2/2012
    Begin 5/3/1 Programming

    Cycle 1, Wave 1, Day 1
    Press
    (warmup sets)
    work sets
    100x5
    115x5
    130x7*

    BBB Assistance:
    Press
    85X10X3
    80X10
    75X10

    Dips/Pullups - 1 crappy set, pulled trap muscle

    Lat Pull downs
    120x10x5

    Foam rolled legs.

    Workout time 70 mins.

    Feeling major pumpitude, dude. ;-) Those high rep assistance press sets are tough. Had to step down the weight.
    Last edited by Slatts; 01-02-2012 at 02:19 PM. Reason: realized it's now 2012.

    1-03-2012

    Cycle 1 Wave 1 Day 2


    Deadlifts

    (Warmup Sets)

    Work Sets:
    283 x 5
    319 x 5
    364 x 6*

    Accessory

    Dead lifts
    209x10x3 (49% of training max) - almost puked after the 3rd set...must be working! :-)
    199x10x2 (47% of training max)

    Brutal workout. I'll do it again next week unless my sanity makes a comeback.
    Last edited by Slatts; 01-03-2012 at 09:33 PM. Reason: mas mas

    01-05-2012
    C1 W1 D3


    I won't be listing the warmup sets going forward.

    Bench
    140x5
    165x5
    185x7* (one more in the tank)

    Assistance:
    Bench
    110x10x5

    DB Rows
    70x10
    85x15R, 85x12L
    (good exercise, I need to do it more often)

    Incline DB Press
    45x10x3

    Foam rolled legs/back

    Nothing special today.



    01-06-2012

    C1 W1 D4

    Squats

    255x5
    295x5
    335x6* - been 10 days since I last did squats and they felt heavy

    Assistance
    Squats
    195x10x5 - felt good. went fast.

    Leg Curls
    90x10x5 - first time I've ever done these. felt awkward.

    Bicep BB Curls
    80x10x4 - only arm work this week. just because it's ghey

    foam rolled legs/back.

    Party weekend. Begin.


    01-09-2012

    Did very little over the weekend, except roll my legs. I was ridiculously sore and tight in the hamstrings from the Friday leg curls. I'll have to rethink whether that's an appropriate assistance exercise.

    C1 W2 D1

    PRESS Day

    105x3
    120x3
    135x7* - surprised myself with 7, but couldn't have done another one

    Assistance
    Press
    85x10x3
    80x10
    80x9 - couldn't muster a 10th.

    Dips - maybe one or 3 reps. My shoulders and triceps were fried from the press. Also, I may as well mention that I broke my wrist 25 years ago playing HS football. It was not diagnosed correctly and healed badly. It is the navicular wrist bone and still causes pain - especially in the dip position. Not so much in the press or bench....not sure why. At some point I will need to see a surgeon about it.

    Lat Pull downs - Did a bunch, but didn't keep count. Did a pyramid up/down with 7/10 rep sets at 120,140,160, 180, 160 140 120..

    01-10-2012

    C1 W2 D2


    Deadlifts

    300x3
    340x3
    385x5*

    Assistance

    Deadlifts
    215x10x5

    45deg back extensions with weight
    10x3

    Lower back was fried after this workout.
    ________________________________________


    01/13/2012 - Doing Bench today instead of yesterday due to work commitments.

    C1 W2 D3 - BENCH day

    155x3
    175x3
    195x5* - felt solid

    Assistance
    Bench
    110x10x5

    DB Rows
    55x10 warmups
    75x12L
    75x15R

    Rope Pulls - Level 7, 4 setsx30secs max effort

    Cut it short today due to lack of sleep this week.

    ________________________________________
    01-14-2012

    C1 W2 D4


    Squats
    275x3
    315x3
    355x5*

    Assistance
    Squats
    225x10x5 (58% of training max)

    The assistance squats were a challenge but I knew that was going to be the end of the workout so I pushed them.

    Foam Rolled legs.

    ________________________________________

  2. #2
    Join Date
    Jun 2011
    Posts
    172

    Default

    Couldn't recover data past 01/14/2012 above, but this is what I think I did from my workout plan and memory of AMRAP sets.

    01/16/2012
    C1 W3 D1


    Press
    115x5
    130x3
    145x3*

    Assistance
    Press
    85x10x5

    01/17/2012
    C1 W3 D2


    Squat
    295x5
    335x3
    375x4*

    Assistance
    Squat
    205x10x5


    01/19/2012
    C1 W3 D3


    Deadlifts
    320x5
    365x3
    405x4*

    Assistance
    Deads
    225x10x5

    01/20/2012
    C1 W3 D4


    Bench
    165x5
    185x3
    205x5* - this felt really good

    Assistance
    Bench 110x10x5

    Deload week. Travelled this week so did all the deload work on...

    01/26/2012
    C1W4


    Squats
    155x5
    195x5
    235x5

    Press
    60x5
    75x5
    95x5

    Deads
    175x5
    215x5
    255x5

    Bench
    85x5
    115x5
    135x5

  3. #3
    Join Date
    Jun 2011
    Posts
    172

    Default

    Began 2nd month of 5/3/1 today.

    Press
    100x5
    115x5
    135x6*

    Assistance
    Press
    85x10x2
    75x10x3

    Lat Pull Downs
    120x10
    140x10x2
    160x8
    180x4

    Bicep Curls
    70x10x3

    Didn't feel that strong or have much endurance today. I didn't think that would be the case after coming off a deload week.

  4. #4
    Join Date
    Jun 2011
    Posts
    172

    Default

    January 31

    C2 W1 D2
    Deads

    285x5
    325x5
    370x8 * - felt solid

    Assistance
    Deads

    220x10x5 - tried to minimize rest between sets.

  5. #5
    Join Date
    Jun 2011
    Posts
    172

    Default

    February 2

    C2 W1 D3
    Bench


    145x5
    165x5
    185x9* - barely made that last rep

    Assist

    Bench
    110x10x5

    DB (Kroc) rows

    65x12
    65x18
    65x12

    Felt really focused on the bench today. I did 2 more reps at 185 than last month.

  6. #6
    Join Date
    Jun 2011
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    172

    Default

    Today
    C2 W1 D4

    Squats
    260x5
    300x5
    340x8* - solid but tough.

    Assist
    Squats

    200x10x5

    Ho-Hum day. Didn't feel great or bad either

  7. #7
    Join Date
    Jun 2011
    Posts
    172

    Default

    Today
    C2 W2 D1

    Press
    110x3
    125x3
    140x6* - nothing left in the tank.

    Assist
    Press
    85x10x3
    85x9
    85x8

    Lat pull downs
    120x10x5

    Felt better on the press than last week.

  8. #8
    Join Date
    Jun 2011
    Posts
    172

    Default

    Today
    C2W2D2

    Deadlifts
    305x3
    350x3
    390x7*- grinded it out. felt good

    Assist
    Deads

    220x10x5 - pushed them pretty hard. ....worked up a good sweat

    BB Bicep Curls

    70x10x4
    70x12

  9. #9
    Join Date
    Jun 2011
    Posts
    172

    Default

    Today
    C2W2D3

    Bench
    155x3
    175x3
    195x6*

    Assistance
    Bench
    110x10x5

    DB Back Rows
    70x10x2

    Felt like crap today...probably dehydrated. Exertion headache after my heavy set.

  10. #10
    Join Date
    Jun 2011
    Posts
    172

    Default

    starting strength coach development program
    Yesterday
    2/10/2012

    C2W2D4

    Squats
    280x3
    320x3
    360x7*- calculates as a 1RM of 444. Whoop! Pushed it hard today. Felt good.

    Assist
    Squats

    205x10x5

    My mind said do more work today but my body said no.

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