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Thread: Robert's Training Log

  1. #1
    Join Date
    Jul 2013
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    Default Robert's Training Log

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    Hey long story short.....I've followed many programs in the last 10 years.....got modest results in the last 3 but still not quite what I was looking for....I have never been able to successfully gain a substantial amount of muscle according to body fat tests....the results always say I gained mostly fat weight whenever I try to increase my body weight.....started the program a few months back...took 3 weeks off to deal w/ an old neck injury...then restarted last month....will post training logs below....started w/ a modified version of the program and eventually said F*** it and am following it as written

    Starting stats

    Ht 5'8.5"
    Weight: 166-170
    Body fat: Bioelectrical impedance 14%; BodPOD 17.8%

    Sunday 5/5/2013
    Squat - 95 x 5, 95 x 5, 185 x 5, 205 x 5, 205 x 5
    Bench 130 x 5, 170 x 5, 205 x 5, 205 x 5, 205 x 5
    Row 20 x 5, 45 x 5, 75 x 5, 75 x 5

    Tuesday 5/7/2013
    Squat 95 x 5, 135 x 5, 215 x 5, 215 x 5, 215 x 5
    Press 45 x 5, 65 x 5, 95 x 5, 105 x 5, 105 x 5
    Deadlift 135 x 5, 165 x 5, 195 x 5

    Thursday 5/9/2013
    Squat 135 x 5, 175 x 5, 225 x 5, 225 x 5, 225 x 5
    Bench 130 x 5, 170 x 5, 210 x5, 210 x 5, 210 x 5
    Row - 20 x 5, 45 x 5, 65 x 5, 65 x 5

    Sunday 5/12/ 2013
    Squat 135 x 5, 185 x 5, 230 x 5, 230 x 5, 230 x 5
    Press 65 x 5, 85 x 5, 110 x 5, 110 x 5, 110 x 5
    Deadlift 155 x 5, 205 x 5, 255 x 5 (read the part where squat should be heavier than deadlift and jumped it up 30 lbs above; worked out nice)

    Tuesday 05/14/2013
    Squat 140 x 5, 185 x 5, 235 x 5, 235 x 5, 235 x 5
    Bench 135 x 5, 170 x 5, 215 x 5, 215 x 5, 215 x 5
    Row, 30 x 5, 35 x 5, 45 x 5, 65 x 5, 75 x 5 (Just wanna mention i was going to Physical Therapy during this time and he really wanted me to focus on pulling shoulder blades together; needless to say i overcomplicated this concept and went way too light; he corrected me later)

    Thursday 05/16/2013
    Squat 145 x 5, 190 x 5, 240 x 5, 240 x 5, 240 x 5
    Press 70 x 5, 90 x 5, 115 x 5, 115 x 5, 115 x 5
    Clean 70 x 5, 90 x 5, 120 x 5, 120 x 5, 120 x 5

    Sunday 05/19/2013
    Squat 145 x 5, 195 x 5, 245 x 5, 245 x 5, 245 x 5
    Bench 135 x 5, 175 x 5, 220 x 5, 220 x 5, 220 x 4
    Deadlift 155 x 5, 205 x 5, 265 x 5

    Tuesday 05/21/2013
    Squat 140 x 5, 200 x 5, 250 x 5, 250 x 5, 250 x 5
    Press 70 x 5, 95 x 5, 120 x 5, 120 x 4, 120 x 4
    Clean 95 x 5, 125 x 5, 125 x 5, 125 x 5 (at this point PT told me no deadlift)

    Thursday 05/23/2013
    Squat 150 x 5, 200 x 5, 250 x 5, 250 x 5, 250 x 5
    Bench 135 x 5, 175 x 5, 205 x 5, 220 x 5, 220 x 4, 220 x 5
    Deadlift 135 x 5, 225 x 3, 275 x 5

    Sunday 05/26/2013
    Squat 205 x 5, 225 x 5, 255 x 5, 255 x 5, 255 x 5
    Press 45 x 5, 85 x 5, 105 x 5, 105 x 5, 105 x 5
    Clean: 95 x 5, 135 x 5, 135 x 5, 135 x 4

    Tuesday 05/28/2013
    Squat 185 x 5 205 x 3, 260 x 5, 260 x 5, 260 x 4
    Bench 155x 5, 200 x 5, 220 x 5, 220 x 4, 220 x 4
    Deadlift 135 x 5, 185 x 5, 225 x 5, 285 x 5

    Had to stop lifting for 3 weeks here per PT instruction because no improvement in neck........will post reboot next

  2. #2
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    Jul 2013
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    Default

    Reboot of program; per PT instruction no deadlift no overhead pressing at this time and recommended higher rep rowing

    Tuesday 06/18/2013
    Squat 135 x 5, 195 x 5, 195 x 5, 195 x 5
    Bench 135 x 5, 165 x 5, 165 x 5, 165 x 5
    Row (DB) - 25 x 10, 25 x 10, 25 x 10

    Thursday 06/20/2013
    Squat 135 x 5, 200 x 5, 200 x 5, 200 x 5
    Bench 105 x 5, 135 x 5, 170 x 5, 170 x 5, 170 x 5
    Clean 95 x 5, 95 x 5, 95 x 5, 95 x 5
    Curls 27.5 x 5, 27.5 x 5, 27.5 x 5 (decided to throw some DB curls in for some beach work)

    Saturday 06/22/2013
    Squat 135 x 5, 205 x 5, 205 x 5, 205 x 5
    Bench 105 x 5, 135 x 5, 175 x 5 175 x 5, 175 x 5
    Row: 95 x 5, 95 x 5, 95 x 5, 95 x 5 (switched to BB after having PT review my form)

    Tuesday 06/25/2013
    Squat 135 x 5, 165 x 5 210 x 5, 210 x 5, 210 x 5
    Bench 135 x 5, 155 x 5, 180 x 5, 180 x 5, 180 x 5
    Clean: 100 x 5, 100 x 5, 100 x 5
    Curl: 32.5 x 5, 32.5 x 5, 32.5 x 5

    Thursday 06/27/2013
    Squat 135 x 5, 175 x 5, 210 x 5, 210 x 5, 210 x 5 (don't ask why i cannot remember lol)
    Bench 135 x 5, 135 x 5, 185 x 5, 185 x 5, 185 x 5
    Row 85 x 5, 100 x 5 100 x 5 100 x 5

    At this point it looks like i abandoned db curls because i didn't see them helping me aesthetically or strength wise

    Sunday 06/30/2013
    Squat 135 x 5, 185 x 5 215 x 5, 215 x 5, 215 x 5
    Bench 135 x 5, 155 x 5, 190 x 5, 190 x 5, 190 x 5
    Cleans 100 x 5, 100 x 5, 105 x 5, 105 x 5 105 x 5

    Tuesday 07/02/2013
    Squat 135 x 5, 185 x 5, 220 x 5, 220 x 5, 220 x 5
    Bench 135 x 5, 155 x 5, 195 x 5, 195 x 5, 195 x 5
    Row 45 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5

    Thursday 07/04/2013
    Squat - 135 x 5, 185 x 5, 225 x 5, 225 x 5, 225 x 5
    Bench 135 x 5, 175 x 5, 200 x 5, 200 x 5, 200 x 5
    Cleans 45 x 5, 105 x 5, 105 x 5 105 x 5
    Barbell curls 75 x 5, 75 x 5 75 x 5 (read SS section about how to do these and gave em a shot)

    Sunday 07/07/2013
    Squat 175 x 5, 185 x 5, 230 x 5, 230 x 5, 230 x 5
    Bench 135 x 5, 165 x 5, 205 x 5, 205 x 5, 205 x 5
    Deadlift: 135 x 5, 175 x 5, 205 x 5 (PT cleared me to add DL)

    Tuesday
    Squat 135 x 5, 185 x 5, 235 x 5, 235 x 5, 235 x 5
    Bench 135 x 5, 170 x 5, 208.25 x 5, 208.25 x 5, 208.25 x 5 (weighed clips on food scale and used 3 on each side)
    Cleans: 110 x 5, 110 x 5, 110 x 5
    BB Curls: 80 x 5, 80 x 5, 80 x 5

    Thursday 07/11/2013
    Squat 135 x 5, 185 x 5, 240 x 5, 240 x 5, 240 x 5
    Press 60 x 5, 80 x 5, 100 x 5, 100 x 5, 100 x 5 (Cleared to restart Press by PT)
    Deadlift 135 x 5, 185 x 5, 215 x 5

    Monday 07/15/2013
    Squat 135 x 5, 185 x 5, 245 x 5, 245 x 5, 245 x 5
    Bench 135 x 5, 170 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 4
    Clean 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5
    BB Curl: 45 x 5, 85 x 5, 85 x 5, 85 x 5

    Wednesday 07/17/2013
    Squat 135 x 5, 185 x 5, 205 x 2, 250 x 5, 250 x 5, 250 x 5
    Press 65 x 5, 85 x 5, 105 x 5, 105 x 5, 105 x 5
    Deadlift 135 x 5, 185 x 5, 225 x 5

    Friday 07/19/2013
    Squat 135 x 5, 185 x 5, 255 x 5, 255 x 5, 255 x 5
    Bench 135 x 5, 175 x 5, 210 x 5, 210 x 5, 210 x 5
    Cleans 95 x 5, 125 x 5, 125 x 5, 125 x 5 (Forgot my training log this day and thought i did 120 before)
    Chins BW x 13, BW x 11, BW x 9 (Decided to ditch curls after realizing i've never been able to do 3 sets of 15 of these; although i have maxed at BW + 2 plates when i was 165ish; amazing how reps can really be a pain in the ass!)

    Ok so at this point i received some good feedback in the programming forum and decided to commit to a higher protein diet. So starting on this day I added a quart of greek yogurt (76 g protein, appx 500 calories) to my daily diet which already is 3000+; just always been conservative w/ the protein due to my formal education as a Registered Dietitian (RD).....

    Monday 07/22/2013
    Got body fat done today - 172 at 16.6% body fat on bioelectrical impedence - I gained ONLY fat since the last time.....god that sucks...i really hope the next one at least has a gain in FFM.....Anyhow onto the lifts

    Squat: 185 x 5, 205 x 5, 260 x 5, 260 x 5, 260 x 5 (felt easy w/ those extra calories!)
    Press: 65 x 5, 85 x 5, 107.5 x 5, 107.5 x 5, 107.5 x 5 (bought fractional plates over the weekend )
    Deadlift: 135 x 5, 185 x 5, 225 x 1, 275 x 5 (been feeling real good no aches or pains figured screw it i should be deadlifting more than i squat...so far so good)

    Wednesday
    Squat 135 x 5, 185 x 5, 225 x 5, 265 x 5, 265 x 5, 265 x 5
    Bench 135 x 5, 175 x 5, 212.5 x 5, 212.5 x 5, 212.5 x 5
    Cleans 45 x 5, 95 x 5, 130 x 5, 130 x 5, 130 x 5
    Chins: BW x 10, BW x 9, BW x 8 (up two lbs in body weight from last time and still sore)
    Last edited by RSS0721; 07-25-2013 at 10:26 PM.

  3. #3
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    Friday 07/26/2013

    Squat
    45 x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 3
    270 x 5
    270 x 5
    270 x 5

    Bench (got my days mixed up and didn't realize til after set 2)
    45 x 15
    95 x 5
    135 x 5
    175 x 5
    175 x 2
    215 x 5
    215 x 5
    215 x 4

    Press
    45 x 5
    65 x 5
    95 x 5
    115 x 5
    115 x 5
    115 x 5

    Deadlift
    135 x 5
    185 x 5
    225 x 5
    245 x 1
    285 x 5

    Hoping the bench goes up on Monday, the two days off should offset the extra volume i'm hoping.....will be sure to look at previous logs regularly lol

  4. #4
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    Monday 07/29/2013

    Squat
    45 x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 2
    245 x 1
    275 x 5
    275 x 5
    275 x 5

    Bench
    135 x 5
    175 x 5
    190 x 1
    215 x 5
    215 x 5
    215 x 5

    Cleans
    45 x 10
    95 x 5
    135 x 5
    135 x 5
    135 x 5

    Chins
    BW x 13
    BW x 10
    BW x 8

  5. #5
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    Squat
    45 x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 3
    255 x 1
    280 x 5
    280 x 5
    280 x 5

    Press
    45 x 5
    65 x 5
    95 x 5
    117.5 x 5
    117.5 x 5
    117.5 x 5

    Deadlift
    135 x 5
    185 x 5
    225 x 2
    255 x 1
    300 x 5

    Cleared 300 today on deads...did hook grip for 3 and switched to mixed for the last 2.....squats are feeling soooo epic but somehow I cleared all sets....press was a PR as I previously stalled at 120.....Looking forward to Friday

  6. #6
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    Jul 2013
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    Friday 08/02/2013

    Squat
    45 x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    245 x 2
    285 x 5
    285 x 5
    285 x 5

    Bench
    95 x 5
    135 x 5
    185 x 5
    217.5 x 5
    217.5 x 5
    217.5 x 5

    Cleans
    45 x 5
    95 x 5
    140 x 5
    140 x 5
    140 x 5

    Chins
    Bw x 13
    BW x 10
    BW x 10

    Moving along...those squats are so epic but somehow i keep clearing them....getting to my last stall point on bench next wednesday.....i've stalled on 220 twice in the past but never went up in small increments like i did this time.....wish me luck....but in the meantime on to 290 on squat for monday....damn the road to 300 sucks haha

  7. #7
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    Jul 2013
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    Made some PRs today

    Squat
    135 x 5
    185 x 5
    225 x 3
    245 x 1
    290 x 5
    290 x 5
    290 x 5

    Press
    45 x 5
    65 x 5
    95 x 2
    120 x 5
    120 x 5
    120 x 5

    Deadlift
    135 x 5
    185 x 5
    225 x 5
    245 x 1
    315 x 5

    I think I'll have to say these are all PRs for me!!! Never deadlifted 3 plates for more than 2 reps, have never squatted anything more than 275 for more than a couple of reps and just cleared my stall point on the press. I've stalled at 120 twice this year and was able to clear it with 3 minutes rest....doing 5 on all other lifts except cleans. Had to do 7 minutes for that last set of squats as I almost came back down on the second set. Shit is getting tougher by the day...need to eat more weight has stalled at 172......

    One thing I'd like to add was that I used chalk for the first time. For years I've done a mixed grip on deads until starting the program. After reading through the threads I did DOH up till about 265ish then switched to hook. Grip is probably my weakest link and last time I did DLs (w/ hook) I slipped on the 3rd rep and had to do mixed on the last two. So I read through the forum and decided to go w/ DOH with chalk today and I nailed all 5 sets without slipping.....so that was a brand new experience as well (never thought i could hold that much weight with a DOH grip)....hopefully I can get some meat on these forearms as I continue progressing.....15 lb jumps working ok so far I may try to push it to 330 on Friday as I think I need to get my DL well ahead of my squat....As for Wednesday I'm confronting the bench press stall point of 220 lb....I've stalled here twice so wish me luck on clearing it!!!

  8. #8
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    Jul 2013
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    ok so I hurt myself today....quite scary

    Squat
    45 x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    250 x 5
    295 x 5
    295 x 4.75 -----OUCH my one of my hip tendons near my right adductor gave out, heard a nasty pop in my hip and came crashing down with the weight....thank god for the low bar grip and the safety pins

    Bench
    155 x 5
    185 x 5
    220 x 5
    220 x 4
    220 x 4 --- not much leg drive for obvious reasons

    Stopped lifting, called my physical therapist and went in to find out that i strained one of my hip tendons thats near my right adductor. So now i'm in pain and i can't lift for two weeks...really sucks.....hope its just a strain and nothing else..its really inflammed right now supposed to go back to PT on friday.....anyhow wish me luck on recovery pt is saying 2 weeks....gonna try and cut back on calories and get the body fat percentage down while i'm sitting on my ass......

  9. #9
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    Aug 2013
    Location
    Phoenix, AZ
    Posts
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    Back in the game

    Started on 09/02/2013 - Cannot squat more than 135 per PT, but started adding weight today

    Squat
    BW x 5
    BW x 5
    55 x 5
    55 x 5
    55 x 5

    Bench
    135 x 5
    155 x 5
    200 x 5
    200 x 5
    200 x 5

    Chins
    BW x 13
    BW x 10
    BW x 8

  10. #10
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    Aug 2013
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    Posts
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    Default

    starting strength coach development program
    09/04/2013

    Squat
    BW x 5
    BW x 5
    65 x 5
    65 x 5
    65 x 5
    95 x 5

    Press
    45 x 5
    65 x 5
    95 x 2
    115 x 5
    115 x 5
    115 x 5

    Deadlift
    135 x 5
    185 x 5
    250 x 5

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