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Thread: George's training log

  1. #1
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    Default George's training log

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    Hello everyone I am new to this board. My name is George and I compete in the 242's and sometimes the 220's depending on where my weight is. I am a geared lifter but sometimes I will compete raw. I use alot of Wade Johnson's training methods and I talk to Wade alot about training.

    My best lifts are
    Geared
    625 SQ
    450 BP
    495 DL

    Raw
    405 SQ
    310 BP
    475 DL

    Lately I haven't been able to go as heavy on deads as I'd like to, because I am suffering from a glute injury(squats does not bother it). Sumo hurts it but conventional stance doesn't bother it near as bad. Well anyways I am gonna start posting my training here, feel free to make comments or whatever.

  2. #2
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    Default Tue- Squat day

    Tuesday 8/14/12 SQ/DL

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x2
    275x1
    295x2 added belt
    315x1
    335x1 knee wraps
    355x1 reverse green bands
    stopped there my left hip has been bothering me and it was starting to hurt!!

    Deadlifts- Conv
    135x3
    225x2
    315x2
    365x1
    405x1 added belt
    425x1
    455x1

    Reverse Hypers
    100x12
    150x2x12
    Standing Leg Curls
    11x12
    22x3x12
    each leg

    Calf Presses(on leg press)
    270x3x25(2 legged)
    90x2x25(1 legged)

    Seated Crunch Machine
    100x20
    125x20
    150x20
    DB Side Bends
    60x15
    70x15
    75x15

    (That was it. Squats felt like crap and deads felt strong. I normally deadlift on Friday's, but I just felt like getting some work in today. If the glute continues to hold up I think I am gonna do a Push/Pull meet on Sept. 15th.)

  3. #3
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    Default Thu- Decline Press day

    Thursday 8/16/12 Declines(WK 8)

    Warm-Up
    Side Raises: 8x12, 10x12
    Hammer Curls: 10x15, 15x15
    Pulldowns: 75x12, 90x12
    Rope Pushdowns: 40x15, 50x15

    Decline Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1
    340x6
    360x3
    370x3, this is a 5lbs 3 rep PR!!
    320x8

    Hammer-Low Rows(weight on each side)
    80x12
    90x12
    100x12
    65x2x15(one-armed)

    Rear Delts on Pec-Dec
    100x12
    110x12
    120x12
    Side DB Raises
    10x12
    15x12
    20x12

    Hammer Curls
    20x12
    25x12
    30x12
    Rope Pushdowns
    50x20
    60x20
    70x20

    Machine Shrugs(static hold)
    150x12
    200x12
    250x12

    Seated Crunch Machine
    PL5x20
    PL7x20
    PL9x15

    (That was it. Declines felt very strong today and I hit a 3 rep PR!!)

  4. #4
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    Default Fri- Deadlift day

    Friday 8/17/12 Deadlifts(WK 8)

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20
    Pulldowns: 75x12, 90x12

    Front Squats(to paralell box)
    45x5
    95x3
    135x1
    185x3
    205x3
    225x2, hit the rack on the way up of the 2nd rep and had to rack it quick or it would have fell

    Deadlifts- Sumo
    135x5
    225x1
    275x1
    315x1 added Briefs
    365x1 added Belt
    420x1, 5 sets(1 set was conv with a hook grip) if I deadlift at the meet next month next month this may be around the opener

    (That was it, I wanted to get in some hamstring, glute, calf, and ab work in but didn't have time. Glute felt good today so I tested it out a little. No pain in it, but it just felt kind of tight feeling. Hip is still hurting.)

  5. #5
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    Very nice work, George. And congradulations on the decline PR! Woohoo! I'm curious though, what is a POR grip? Probably something I'll slap myself up along side the head with a 'doh'......

    Looks like you are one strong fella and I hope to follow your log and read about your competitions.

  6. #6
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    Quote Originally Posted by Oldster View Post
    Very nice work, George. And congradulations on the decline PR! Woohoo! I'm curious though, what is a POR grip? Probably something I'll slap myself up along side the head with a 'doh'......

    Looks like you are one strong fella and I hope to follow your log and read about your competitions.

    Thank you very much!!

    POR means pinky finger on ring. The power ring on the barbell.

  7. #7
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    Quote Originally Posted by GeorgeR1982 View Post
    POR means pinky finger on ring. The power ring on the barbell.
    I knew it, here it comes...................DOH! (as I slap myself up along the head..!)

    Before I forget, again, how tall are you and what Federation do you lift in and how do you do with your numbers? I would assume very competative? Keep in mind I know very little about competing having never done it myself.
    Last edited by Oldster; 08-19-2012 at 02:58 PM.

  8. #8
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    Quote Originally Posted by Oldster View Post
    I knew it, here it comes...................DOH! (as I slap myself up along the head..!)

    Before I forget, again, how tall are you and what Federation do you lift in and how do you do with your numbers? I would assume very competative? Keep in mind I know very little about competing having never done it myself.
    I am 5'9 and I'll compete in any fed, I've competed in APA, APF, and SPF. As far as how competative I am, my last meet I did was on June 9th and I won overall in the bench press, and I have placed 1st or 2nd in most of my meets. But it isn't really about winning, I just want to out do my numbers I got at the last meet, but coming home with a trophy aint bad neither lol. I. Anyway's I have a loooong way to go before I get to world class level's haha


    Here is a video of my 3rd set on deadlifts Friday, 420lbs
    http://www.youtube.com/watch?v=1-f3vAOkd2Y&feature=plcp
    Last edited by GeorgeR1982; 08-19-2012 at 05:33 PM.

  9. #9
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    Default Mon- Bench Press day

    Monday 8/20/12 Bench Press(WK 9)

    Warm-Up
    Chain Side Raises: 12
    Chain Hammer Curls: 15

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    295x3 added Slingshot
    315x3
    335x3 added reverse green bands
    365x3
    385x3
    405x2, PR!! wrist wrap wasn't wrapped good on my left hand so I racked it after the 2nd rep

    Close-Grip BP(Thumb-Length from smooth)
    225x2x5

    Seated Cable Rows(wide-Nuetral grip)
    100x12
    125x12
    150x12
    50x2x10(one-armed)
    Rear DB Raises
    10x12
    15x12
    20x12
    CSR Shrugs(plate loaded)
    25x12
    35x12
    45x12

    BB Curls
    45x12
    55x12
    65x12
    Lying DB Skull Crushers
    35x2x10

    Lying Weighted Ab Bench
    30x20
    35x20

    Recumbent Bike: 15mins

    (That was it. I was gonna get into my shirt and hit some heavy triples today, but the crew was short so I just some reverse band slingshot work. This exercise mimics the shirted bench quite well.)
    Last edited by GeorgeR1982; 08-20-2012 at 07:41 PM.

  10. #10
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    starting strength coach development program
    Good stuff George! I love the smell of PR's....

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