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Thread: Training Charlie (the Dog) Style

  1. #1
    Join Date
    Jan 2013
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    101

    Default Training Charlie (the Dog) Style

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    I just got off a crappy cut where I lost a lot of weight but also lost a lot of strength and I have decided that it is time to get more serious about gaining strength. I am getting back on a Starting Strength like program. For now, I am avoiding the press and the bench press because of some shoulder issues that had been plaguing me.

    Hopefully, I will be back to pressing soon, since I have been doing a pre-hab workout routine for the shoulders.

    Squat:
    130 x 5 reps
    130 x 5 reps
    130 x 5 reps

    Cable Row:
    Did not record

    It was interesting how heavy the squats felt. I may need to be sure to set my back properly before I squat next time.

  2. #2
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    Jan 2013
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    This is Coach Charlie!

  3. #3
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    Jan 2013
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    Height: 6 foot 1 inch
    Weight: 180.8 lbs

    Today's workout:

    - Defranco Agile 8 Warmup

    - Squats
    45 x 5
    45 x 5
    75 x 5
    95 x 3
    115 x 2
    125 x 1
    135 x 5 (Felt Heavy)
    135 x 5 (Felt sort of heavy)
    135 x 5 (Felt less heavy than previous set)

    -Various Cable Rows

    Squats started out today feeling very heavy. Also had less mobility than usual in my posterior chain when warming up. Interestingly, my lower back had been kind of bothering me today until i did the squats. After two heavy sets of squats my back pain totally went away.

    Shot some video tonight of the squats so I can post then in the form section. Feel like I might be arching my lower back a bit too much. Maybe not though.

    Tomorrow I am going to do deadlifts.
    Last edited by BrianBram; 09-21-2013 at 08:02 PM.

  4. #4
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    Jan 2013
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    Weight: 181

    (Posting this log in almost real time as I complete the sets using the tapatalk app.)

    - Defranco agile 8 warmup

    - Deadlift

    45 x 5
    45 x 5
    75 x 5 (felt crazy light)
    95 x 3 (felt light)
    Last edited by BrianBram; 09-22-2013 at 05:48 PM.

  5. #5
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    - Agile 8 warmup
    - Squats

    140lbs x 5 reps
    140 x 5
    140 x 5

    Tried to work on hip drive but couldn't seem to engage it as much as before. Might be because of the lighter weights of the reset. Might get easier to engage hips once weight goes up.

  6. #6
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    Jan 2013
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    -Agile 8 Warm Up

    -Squats
    145 x 5
    145 x 5
    145 x 5

    Deadlift
    130 x 5 (felt heavier than I was expecting)

  7. #7
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    Jan 2013
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    -Agile 8 warmup

    -Squats
    150 x 5
    150 x 5
    150 x 5

    -Deadlift
    135 x 5

    -Ring Pull ups with hooks
    BW x 3
    BW x 3
    BW x 2

  8. #8
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    Jan 2013
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    It was hard to workout since the gym was being dismantled around me. Owner had a disagreement with his landlord and is getting evicted. Going to need to find a new gym in DFW with bumper plates, etc.

    - Agile 8 warmup

    - Squats
    155 x 5
    155 x 5
    155 x 5 (all felt heavy and didn't feel like I was generating hip drive).

    - Deadlift
    145 x 5 (didn't feel that heavy)

  9. #9
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    Jan 2013
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    Had to workout at LA fitness tonight. Which sucked...

    - Agile 8 warmup

    - Squats
    160 x 5
    160 x 5
    160 x 5
    (Felt heavy but not killer heavy)

    - Deadlift
    150 x 5 (didn't feel to bad)

    - Power Clean
    Worked up to 75 x 3

  10. #10
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    Jan 2013
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    starting strength coach development program
    - Part of the Agile 8 Warm Up (Need to do the whole thing next time).

    -Squat
    165 x 5 (Felt heavy, didn't feel as much hip drive)
    165 x 5 (Didn't feel too bad but still not enough hip drive)
    165 x 5 (Worked on hip drive but and felt it more. Still, felt like my upper body was too horizontal. Need to continue working on this.)

    Overall, the squats are starting to feel heavy but they do not feel like I am about to fail them. Just feel like I am starting to have to work more for each set. Starting to think that the reason I failed to increase my squats the last time I was on Starting Strength is because I simply didn't push myself enough. Not going to let that happen this time.

    -Deadlift
    145 x 5 (Didn't feel heavy)


    It was a decent workout overall. I didn't eat a lot today and I definitely saw a performance decrease because of that. I also got sore in my quads for the first time at the gym. Might have been because of the not eating enough.

    Going to go to bed early tonight so I can get plenty of rest for Wednesdays workout!!


    Notes:
    Just realized I should have gone to 155 on my deadlift. Oh well, will do 155 next workout.


    Need to be sure to buy some chalk.
    Last edited by BrianBram; 10-06-2013 at 08:25 PM.

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