starting strength gym
Page 1 of 4 123 ... LastLast
Results 1 to 10 of 35

Thread: Getting Jacked But Already Tan Log

  1. #1
    Join Date
    Apr 2011
    Location
    Las Vegas
    Posts
    179

    Default Getting Jacked But Already Tan Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    I just competed in my first PL meet this past weekend. So I guess I'm no longer fuggin around and it's time to start a new log. On to the vitals.

    Age: 30
    Weight: 240
    Squat: 501
    Bench: 330
    Deadlift: 545
    Press: 245


    4/9/13

    Squat:
    295x5
    340x5
    385x8

    Incline BP:
    225x10x3

    BB Row:
    185x10x3

  2. #2
    Join Date
    Sep 2010
    Location
    Florence, SC
    Posts
    4,174

    Default

    nice work brother!

    I need both the jacked and the tan.

  3. #3
    Join Date
    Apr 2011
    Location
    Las Vegas
    Posts
    179

    Default

    4/10/13

    Squat:
    295x3
    340x3
    385x3

    Dips:
    12, 12, 12

    Chins:
    5, 5, 5

    DB Hammer Curls:
    40x10x3

  4. #4
    Join Date
    Aug 2008
    Location
    Denver
    Posts
    3,229

    Default

    Nice lifts! Did you do the 501/330/545 at the meet?

  5. #5
    Join Date
    Apr 2011
    Location
    Las Vegas
    Posts
    179

    Default

    Quote Originally Posted by elVarouza View Post
    Nice lifts! Did you do the 501/330/545 at the meet?
    Thanks. Yep all those numbers were at the meet where I totaled 625 kg. I was aiming for 635 kg but missed my third bench attempt at 160.

  6. #6
    Join Date
    Apr 2011
    Location
    Las Vegas
    Posts
    179

    Default

    4/10/13 - Evening

    I had a little miscommunication with my coach. I thought Saturday was going to be our first session back, otherwise I wouldn't have hit the gym in the morning. Anyhow I got the text yesterday mid afternoon that we were on for 6 pm.

    Conventional Deficit DL:
    315x5x4
    Standing on #100 plate

    Sumo Deficit DL:
    315x5x4
    Standing on #45 plates

    Wide Grip 3 Board Press:
    255x5x4

    Close Grip 3 Board Press:
    255x5x4

    Neutral Grip Pulldowns:
    150x12x8
    Supersetted w/ board presses


    My hips and triceps were smoked.


    4/11/3

    Squat:
    340x3
    385x3
    425x1

    OHP:
    155x5
    185x5
    205x3
    185x3
    These were weak sauce, still feeling the effects of last night's session.

    Kroc Rows:
    100x20x2

  7. #7
    Join Date
    Apr 2011
    Location
    Las Vegas
    Posts
    179

    Default

    4/12/13

    BW: 241 lbs

    SQ:
    295x3
    340x3
    395x3

    Dips:
    BWx15x3

    NG Pulldowns:
    200x10x3

  8. #8
    Join Date
    Apr 2011
    Location
    Las Vegas
    Posts
    179

    Default

    4/13/13

    Low Bar Box Squat:
    275x5x6
    No belt + 3 sec pause.These were brutal. Coach had us go wide stance which fried my hip flexors. Box started at about 16" but was lowered by 2" after every second set. So the final two sets were at 12".

    Paused Bench Press:
    225x6x6
    Long paused last rep. Smoked these.

    So my coach rolled out the game plan for the next 13 weeks until the next meet. We're going to run a modified block periodization. The accumulation phase will be around 8 weeks. We'll alternate two workouts over three sessions a week. The above is workout A, adding either weight or volume weekly. Workout B will involve a shit ton of front squats in the 50-70% range and board presses. After a week or two we'll add some GHR's and kettle ball swings, with an occasional heavy pull thrown in. Overall I'm looking forward to it.

  9. #9
    Join Date
    Apr 2011
    Location
    Las Vegas
    Posts
    179

    Default

    4/15/13

    Grappling:
    1hr 30min

    Took a mini vacation back to my home town to visit family and friends. Bros invited me to their MMA gym, my old one, to grapple. I learned two things, I'm in terrible shape but still know a thing or two.

    4/16/13

    Grappling:
    1hr 30min

    We had so much fun, they invited me back for round 2 @ 6:30 am.

    4/17/13

    3 Board Press:
    295x6x6

    Front Squat:
    245x5x5

    LOL board pressing more than front squatting.

    Cable Row:
    235x8x5

  10. #10
    Join Date
    Apr 2011
    Location
    Las Vegas
    Posts
    179

    Default

    starting strength coach development program
    4/20/13

    Low Bar Box Squat:
    290x5x6
    Same as last Sat, no belt, 3 sec pause, box lowered every second set.

    Paused BP:
    240x6x6

    DL:
    315x5
    405x2
    455x1
    Beltless

    4/22/13

    Back to AM sessions.

    3 Board Press:
    290x5x5

    Front Squat:
    250x5x5

    GHR's:
    BWx5x3 (I suck at these, too top heavy)
    Supersetted w/
    NG Pull-ups:
    BW:5x3

    So here are my current body stats:

    Measurements:
    Weight: 245 lb
    Height: 5'10"
    Waist: 43.5"
    Neck: 18.75"
    Gunz: 18"
    BF: 27%

    Pics:




    I'm looking at dropping to the 220 class in Nov, so I need help from my swole broz.

    Here's the game plane so far:

    Lifting - Keep the same.
    Diet - Daily macro goals: P-250, C-200, F-100.
    Conditioning - 1 prowler session weekly working up to 2-3.

    I welcome any and all input.

Page 1 of 4 123 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •