starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 14

Thread: Andreas' PL log - 1995

  1. #1
    Join Date
    Nov 2013
    Posts
    17

    Default Andreas' PL log - 1995

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Intro:
    18 years old, male, been lifting since Nov 2012, started powerlifting in june or the like, when my interest kicked in. Running a high volume, high frequency fullbody programme at the moment, a fellow danish powerlifter has created it for me based on my results on the programme i run prior to this.

    Stats:
    Age: 18
    Weight: 230
    Height: 5' 11"
    Measurements:
    Arm: 16"
    Leg: 30"

    Old programmes:
    I ran a programme called 'back to basics', a 2-split in the start of my training career (the first 2 months) with focus on the basic lifts and a little bit of assistance for the back and shoulders.

    Then I ran a 3-split - the stupidest fucking shit I've ever done, i think.

    Then I ran a short programme of 6 or 7 weeks, like a peaking cycle with 2,5% increases every week up to a max test, which was supposed to be used as template for the upcoming programme.

    Max lifts at this point:
    SQ: 315

    BP: 188
    DL: 352

    Then i ran a high volume fullbody programme focusing on the big three, squatting 2 times pr. week, benching flat 2 times and deadling 2 (1 was light, 1 was heavy).
    Outline below:
    Monday: SQ: 6x3, BP: 5x5-, Flies:3x10-light, FSQ: 5x5-lightt, abs.
    Wednesday: IC BP: 5x8-10, Classic DL: 5x5, Rows: 3x8-10, Pull downs: 3x8-10, GM: 5x5-light, Curls: 3x8-10, abs
    Friday: SQ: 5x5, BP: 6x3, Flies: 3x10-light, Step-ups: 5x5-light, abs, calves
    Saturday: Military Press: 5x5, Classic DL: 6x3-light, Dips: 5x6, Rows: 3x8-10, Pull downs: 3x8-10, Curls: 3x8-10, GM: 5x5-light

    I ran the above programme for 4 months and went to my first meet. An experience I will never forget. We decided to pick safe openers and take it from there. The deadlift seemed hard on the day where we tested the opener, but every lift were jokers, really.
    After this programme, my squat looked like this:


    Meet lifts:
    SQ:
    347 - 3 greens
    364 - 3 greens
    386 - 3 greens - this was a PR of 22

    BP:
    192 -3 greens
    210 - 3 greens - grindy, imo.
    215 - red lighted.

    DL:
    352 - 3 greens, explosive as hell.
    400 - 3 greens, still light.
    440 - 3 greens. We took a chance and i payed off. It was still rather light, though.

    Current programme:
    Monday: SQ: 6x3, BP: 6x3, Flies:3x10-light, FSQ: 5x5, abs.
    Wednesday: BP: 5x5, Military Press: 5x5, Classic DL: 5x5, Rows: 4x8-10, Pull downs: 4x8-10, GM: 5x5-light, Curls: 4x8-10, abs.
    Friday: SQ: 5x5, BP: 5x2 (weight from monday), Flies: 3x10-light, Split-squat: 5x5-light, abs, calves.
    Saturday: IC BP: 5x5, Classic DL: 6x3-light, Seated DB press: 3x10, Push downs: 5x10, Rows: 4x8-10, Pull downs: 4x8-10, Curls: 4x8-10, GM: 5x5-light

    As you can see, we have upped the volume significantly and added an extra bench-day. It seems to work already, as I have gone past my sticking point in the cycle before my meet. It's all good.


    TL;DR:
    Im 18 year old, fat powerlifter. My total is 1041 lbs.
    Last edited by andreas7074; 12-28-2013 at 05:52 PM.

  2. #2
    Join Date
    May 2011
    Location
    Illinois-"Chicagoland"
    Posts
    4,058

    Default

    Ah, to be young again. . .

  3. #3
    Join Date
    Nov 2013
    Posts
    17

    Default

    Week 3 day 3

    Weight is in KG for this one..

    Squat
    5x20
    5x20
    5x60
    5x60
    5x85
    5x100
    5x115
    5x115
    5x115
    5x115
    5x115
    * Still easy, fine reps in general.

    Bench
    5x20
    5x20
    2x40
    2x40
    2x50
    2x60
    2x70
    2x70
    2x70
    2x70
    2x70
    * Easy, of course, sore abs made the arch hard to achieve.

    Flies
    10x8
    10x12
    10x12
    10x12

    Split squat
    5x20
    5x20
    5x40
    5x40
    5x40
    5x40
    5x40


    + 3 sets of calve-raises

  4. #4
    Join Date
    Nov 2013
    Posts
    17

    Default


    Deadlift 11 days ago; in the start of my cycle, I have since upped it 5 lbs, and upping 5 lbs on thursday once again. Expecting to hit 5 sets for 5 reps at 330 or so.

  5. #5
    Join Date
    Nov 2013
    Posts
    17

    Default

    CG incline benchpress - feet up
    5x45
    5x45
    5x67
    5x90
    5x110
    5x120
    5x120
    5x120
    5x120
    5x120
    * Because of 'feet up' I had to meddle with the intensity a little bit. This seems like a decent point for throwing on bar-weight and it is not too easy.

    DL - light
    3x130
    3x220
    3x220
    3x231
    3x231
    3x231
    3x231
    3x231
    3x231
    * Volume.

    DB shoulder press - seated
    10x28
    10x33
    10x45
    10x45
    10x45
    * Fine

    Tricep pushdowns
    10x55
    10x55
    10x55
    10x55
    10x55

    BOR
    10x110
    10x110
    10x110
    10x110
    * Tried BOR once more. Seems decent in form of recruiting my back more vs my biceps, which was was used to happen beforehand.

    Pulldowns - Wide
    10x100
    10x100
    10x100
    10x100

    Curls - EZ
    8x45+bar
    8x45+bar
    8x45+bar
    8x45+bar

    Goodmornings - light
    5x110
    5x110
    5x110
    5x110
    5x110

  6. #6
    Join Date
    Nov 2013
    Posts
    17

    Default

    Squat
    6xbar
    6xbar
    6x135
    3x156
    3x225
    5x245
    5x245
    5x245
    5x245
    5x245
    * +5 lbs - Fairly easy over-all, time will tell for the belt to come on.

    Bench Press
    6xbar
    6xbar
    5x110
    3x110
    2x150
    2x150
    2x150
    2x150
    2x150
    * Easy, solid pauses on the chest, 155 next time.

    Flies
    10x25
    10x25
    10x25

    Split-squat
    5x5x90

    Abs - Plank
    1 set afkbw+45 - 30 sec
    2 sets bw+90 - 30 sec

  7. #7
    Join Date
    Nov 2013
    Posts
    17

    Default

    Incline bench press
    6xbar
    6xbar
    4x70
    5x120
    5x120
    5x120
    5x120
    5x120
    Note: 125 next time.

    Deaddlift - classic
    5x135
    5x135
    4x185
    3x235
    3x235
    3x235
    3x235
    3x235
    3x235
    Note: Fine, fine.

    DB shoulder press
    10x33 - addaption
    10x44
    10x44
    10x44
    Note: Getting the 50's within a few weeks.

    Rows - maschine
    8x110
    8x110
    8x110
    8x110

    Pulldowns - Wide
    10x100
    10x100
    10x100
    10x100

    Curls - with EZ
    10x33
    10x33
    10x33
    10x33

    Goodmornings
    5x110
    5x110
    5x110
    5x110
    5x110

  8. #8
    Join Date
    Nov 2013
    Posts
    17

    Default

    Squat
    7xbar
    5x135
    5x135
    3x225
    2x225 -slow concentrics
    3x270
    3x270
    3x270
    3x270
    3x270
    3x270
    *Fortunately still light, +5 lbs on here.

    Bench press
    6xbar
    6xbar
    5x90
    3x110
    3x155
    3x155
    3x155
    3x155
    3x155
    3x155
    * Very eassy. had a spotter for yelling; Press!

    Flies
    10x16 -addaption
    10x25
    10x25
    10x25

    Front Squat
    5x135
    5x135
    5x135
    5x135
    5x135

    Plank
    2 sets of 30 sek w/ +90.

  9. #9
    Join Date
    Nov 2013
    Posts
    17

    Default

    Bah, I fucked up the sessions; anyhow. here is the current weights:
    Bench 5x5:155
    Bench 6x3: 165
    OHP 5x5: 95
    Squat 5x5: 260
    Squat 6x3: 275
    Deadlift 5x5: 300

  10. #10
    Join Date
    Aug 2013
    Location
    Costa Mesa, CA
    Posts
    764

    Default

    starting strength coach development program
    I look forward to seeing you squat 500 by the end of the year.

Page 1 of 2 12 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
  •