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Thread: Santiago's Training Log

  1. #1
    Join Date
    Jun 2013
    Posts
    19

    Default Santiago's Training Log

    • starting strength seminar april 2024
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    I am a newbie to strength training and, more broadly, to physical exercise and training. I'm 26, skinny, 1.85 meters tall, weighing 80 kilograms (1 kilogram = 2.2 pounds).

    I live in Argentina. I have been on SS for the last 3 months by now. I haven't been as constant so as to hit the gym 3/week every week.

    My current strength is the following:

    Squat: 105 kg
    Press: 40 kg
    Deadlift: 110 kg
    Bench press: 60 kg
    Power clean: 45 kg
    Chin-ups: failure at 7 reps

    I will begin posting my logs here so I can receive some feedback.

    Thanks to everyone, and especially to Mark, for such a great website filled with awesome, no-nonsense advice.

    Santiago
    Last edited by Santiago; 06-30-2013 at 10:07 PM.

  2. #2
    Join Date
    Jun 2013
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    19

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    06/26/2013 (in kilograms; 1 kg = 2.2 lb)

    Squat
    20x5x2
    40x5x1
    60x5x1
    80x5x1
    107.5x4
    107.5x4
    107.5x3
    100x5x2

    Lost balance during first three sets; wasn't able to increase weight. I had not trained since June 16; maybe this prevented me from increasing the weight? After failing to do 3x5, I decided to increase volume and do 2 more sets with a lower weight.

    Bench press
    20x5x2
    30x5x1
    40x5x1
    50x5x1
    62,5x5x3

    Increased 2.5 kg from previous workout.

    Power clean
    20x5x2
    30x5x2
    45x5x3

    Chin-ups: 5,5,3

    Felt really tired after the power clean sets.
    Last edited by Santiago; 06-30-2013 at 10:10 PM.

  3. #3
    Join Date
    Jun 2013
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    19

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    06/29/13

    Squat
    20x5x2
    40x5x1
    60x5x1
    80x5x1
    105x5x2
    107.5x4x1

    After having been stuck on 107.5 kg the previous workout, I decided to deload a little bit to 105. I felt fine during the first two sets, so I attempted to increase to 107.5 in the third, and almost made 5 reps.

    I was going through some heavy personal, emotional shit that day, which made me feel with less strength and motivation than in other workouts. Has anyone experienced this?

    Press
    20x5x1
    30x5x1
    42.5x3x1
    42.5x4x1
    40x5x2

    I attempted to increase 2.5 kg to my previous weight. I couldn't get 5 reps. I have been stuck in this weight for the last month at least. Any ideas on how to increase my weight here? Maybe doing some dips?

    Deadlift
    60x5x1
    80x5x1
    115x5x1

    Increased 5 kg from previous workout. I think that my deadlift is very close to my squat, but from other logs I tend to assume that it should be quite beyond my squat. Any ideas on why I am lagging here?

    Chinups: 9, 7, 5 (increased from previous failure at 7 reps)

    Dips: 3, 3, 3

  4. #4
    Join Date
    Jun 2013
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    07/16/2013

    After +16 days, I went back to train again.

    Squat
    20x5x2
    40x5x1
    60x5x1
    80x5x1
    107.5x5x2
    107.5x3x2

    I got distracted in the last set and couldn't finish it. However, I was overall happy with my results, considering my 2-week vacation from the gym.

    Bench press
    20x5x2
    30x5x1
    40x5x1
    50x5x1
    65x5x3

    Power clean
    20x5x2
    30x5x2
    47,5x5x3

    Chinups: 5, 4.
    I felt the chinups very hard, as compared to my previous training session in which I reached a PR of 10 reps until failure.

  5. #5
    Join Date
    Mar 2013
    Location
    USA
    Posts
    1,098

    Default

    Quote Originally Posted by Santiago View Post
    #1
    I attempted to increase 2.5 kg to my previous weight. I couldn't get 5 reps. I have been stuck in this weight for the last month at least. Any ideas on how to increase my weight here? Maybe doing some dips?

    #2
    Increased 5 kg from previous workout. I think that my deadlift is very close to my squat, but from other logs I tend to assume that it should be quite beyond my squat. Any ideas on why I am lagging here?
    #1 Buy fractional plates and expect the press to go really slow. Highly recommend going up slowly to give your body the time to adapt to this lift.

    #2 Deadlift will not increase as fast as the squat because you are squating 3xs a week compared to 1-2xs a week with the deadlift. Just keep putting on 10lbs. to the lift each time you touch it until you have to drop it to 5lbs.

    Welcome to the forum!

  6. #6
    Join Date
    Jun 2013
    Posts
    19

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    Thanks, Runner! Your comments helped me a lot to be realistic as to my progress in the press and deadlift.

  7. #7
    Join Date
    Dec 2012
    Posts
    1,651

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    I had a nice streak going on press recently - about 12 PRs in a row - but it was by using 1.25lb plates, so going up 2.5lbs per session.

  8. #8
    Join Date
    Jun 2013
    Posts
    19

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    07/22/2013

    Last week went wild at work, so I couldn't train until yesterday.

    Squat
    20x5x2
    40x5x1
    60x5x1
    80x5x1
    107,5x5x3

    Due to my having failed in the last rep the previous training session, I decided not to increase my weight, but to attempt to complete 5x3 sets this time.

    Press
    20x5x1
    30x5x1
    40x4x1
    40x3x2

    I failed because I got cramps on my feet. Quite weird. Any ideas on why? I have flat feet and don't use orthotics, and I use common shoes (not training shoes).

    Deadlift
    60x5x1
    80x5x1
    117,5x5x1

    I had my form checked by a guy and he told me that I was bending my lower back way too much! I didn't expect that. I will have to deload in order to improve my form, right? I am 6,2'' (1.90 meters) height and I think I may have some trouble getting good form in this lift, am I right?

    Chinups: 7

    I ran out of time and had to leave the gym.

  9. #9
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    Jun 2013
    Posts
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    07/27/2013

    Squat
    20x5x2
    40x5x1
    60x5x1
    80x5x1
    107.5x5x3

    I decided not to increase the weights, because my previous workout was quite hard to complete. I did very well today, as compared to my previous workout.

    Bench press
    20x5x2
    30x5x1
    40x5x1
    50x5x1
    67,5x5x3

    Power clean
    20x5x2
    30x5x2
    50x5x3

    My form was not quite good in the power clean.

    Couldn't do chinups or dips because the gym was closing at 9 pm.

  10. #10
    Join Date
    Jun 2013
    Posts
    19

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    starting strength coach development program
    07/31/2013

    Squat
    20x5x2
    42,5x5x1
    65x5x1
    87,5x5x1
    110x5x2

    I couldn't do my last set because a gym owner/coach came by and told me that I was going too low and bending my back too much, risking my lower back and lumbar zone to have serious injury and never be able to squat again. He recommended me that I look (very) upward and squat trying to keep my back quite straight. I wasn't in the mood of arguing or telling him to read SS, but I also got doubts as to how has my form been these last training sessions. I will try to have someone filming myself to get some feedback.

    Press
    20x5x1
    30x5x1
    40x5x2
    35x5x1

    I wasn't able to complete a last set at 40 kg, so I had to deload for the 3rd one.

    Deadlift
    60x5x1
    80x5x1
    100x5x1

    Chinups: 8, 2, 3.

    Dips: 3, 3, 3.

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