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Thread: Aryah's training for overall strength

  1. #1
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    Default Aryah's training for overall strength

    • starting strength seminar april 2024
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    I saw Ripp suggested writing a log in another thread, so here I am putting my log down.

    My goal in general is overall strength.

    CURRENT SITUATION

    Age: 29
    Sex: Male
    Height: 1.9m (6'2'')
    Weight: 105kg (231.5lbs)
    Body fat: Approximately 15%
    Sleep: Sun 5.5h, Mon 5.5h, Tue 8h, Wed 5.5h, Thur 5.5h, Fri 9-12h, Sat 8h
    Work: Sedentary
    Other activity: None

    CURRENT STATS (week of 26 October 2015)

    Squat: 179kg x 5 (395lbs)
    Press*: 76kg x 5 (168lbs)
    Deadlift: 198kg x 5 (437lbs)
    Bench press: 125kg x 5 (276lbs)
    Weighted chins: 20kg x 6 (44lbs)
    Power cleans: 85kg x 3 (187lbs)

    *I do press 1.0 (strict press). I just can't get the hang of press 2.0 for some reason. When I go on vacation to the USA in 2016 hopefully I can get a few sessions with a SS coach who will teach me the technique properly.
    Last edited by Aryah; 11-06-2015 at 04:44 AM.

  2. #2
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    Current goal: Slowly lose fat for the wife while micro loading for strength gains.

    Week of 19 October 2015

    Monday

    (ID) Press: 75kg 5x3 [7 - 9m rests]
    (ID) Chins: 17.5 x6, x6, x5 [4 - 5m rests] (Still finding my true 5RM on chins since recovering from a lat insertion injury. Thanks to Ripp's advice it has healed very nicely.)
    (VD) Weighted dips: 20kg 10x3 (I stopped doing these in favor of more bench press for bench volume day) [4m rests]


    Tuesday

    (ID) Squats: 178 5x3 [8 - 10m rests]
    Power cleans: 82kg 3x5 [2 - 3m rests]
    (VD) Romanian deadlifts: 132kg 10x1

    Thursday

    (ID) Bench press: 124kg 5x3 [7 - 9m rests]
    (VD) Press: 61kg x10, 56kg x9, 51kg x9 [4 - 5m rests]
    (VD) Chins: 10, 10, 6 (three sets of 10 or failure) [4 - 5m rests]

    Friday

    (ID) Deadlift: 197kg 5x1
    Power cleans: 83 3x5 [2 - 3m rests]
    (VD) Squats: 143kg 10x3 [5 - 6m rests]
    Last edited by Aryah; 11-06-2015 at 03:26 AM.

  3. #3
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    Week of 26 October 2015

    Monday

    (ID) Press: 76kg 5x3 [7 - 9m rests]
    (VD) Bench press: 100x10, 95x9, 90x6 [4 - 5m rests]
    (ID) Chins: 20kg x6, x6, x5 [4 - 5m rests] (Still finding my true 5RM on chins since recovering from a lat insertion injury)

    Tuesday

    (ID) Squats: 179 5x3 [8 - 10m rests]
    Power cleans: 84kg 3x5 [2 - 3m rests]
    (VD) Romanian deadlifts: 135kg 10x1

    Thursday

    (ID) Bench press: 125kg 5x3 [7 - 9m rests]
    (VD) Press: 62kg x10, 55kg x9, 50kg x9 [4 - 5m rests]
    (VD) Chins: x12, x8, x7 (three sets to failure) [4 - 6m rests]

    Friday

    (ID) Deadlift: 198kg 5x1
    Power cleans: 85kg x3, x3, x3, x3, x1 [2 - 3m rests] (Bad technique here. The bar wasn't close enough to my legs, so I resolved to do the same weight next week with better form)
    (VD) Squats: 145kg 10x3 [4 - 6m rests]
    Last edited by Aryah; 11-06-2015 at 03:26 AM.

  4. #4
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    Oct 2014
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    You've got some quite impressive numbers. How long have you been lifting for?

    Also good choice on starting a log. It's both motivating and usually brings some interesting discussions about technique, programming, and general stuff on your mind.

    Best of luck!

  5. #5
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    Quote Originally Posted by Bergstedt View Post
    You've got some quite impressive numbers. How long have you been lifting for?
    I've been using the gym for about 2 years, powerlifting on and off. Screwing around like the average person. I've been taking the programs detailed here on ss.com more seriously for the last 6 months or so.

    Quote Originally Posted by Bergstedt View Post
    ...usually brings some interesting discussions about technique, programming, and general stuff on your mind.

    Best of luck!
    I'm counting on it! Thanks!

  6. #6
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    Quote Originally Posted by Aryah View Post
    I've been using the gym for about 2 years, powerlifting on and off. Screwing around like the average person. I've been taking the programs detailed here on ss.com more seriously for the last 6 months or so.



    I'm counting on it! Thanks!
    In that case you have made some good progress. Good job!

    How has your strength increase been since focusing more on the SS programming?

  7. #7
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    Quote Originally Posted by Bergstedt View Post
    In that case you have made some good progress. Good job!

    How has your strength increase been since focusing more on the SS programming?
    I've had really big strength gains since using programming in SS and Practical Programming. Far greater than what I would have achieved without it.

    Previously I would often hit plateaus and be frustrated, but having read the forums here and the SS books, I mostly know how to deal with it and what factors are influencing it.

    Obviously my 16kg net gain in weight over the last two years has something to do with it too. Gaining strength is far easier when gaining weight as well.

    Something which in my opinion contributes to people reaching plateaus in the gym is that there is nothing smaller than a 2.5kg to put on the Olympic bar (at least in gyms here that's how it is). I have some nylon cord in my gym bag and I tie some 500g and 1kg weights to the bar depending on what I need. It was SS that taught me to use smaller increments and I just improvised with how I was going to achieve it, LOL. 5kg increases is just too much for anyone except maybe a complete novice teenager.

  8. #8
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    Quote Originally Posted by Aryah View Post
    I've had really big strength gains since using programming in SS and Practical Programming. Far greater than what I would have achieved without it.

    Previously I would often hit plateaus and be frustrated, but having read the forums here and the SS books, I mostly know how to deal with it and what factors are influencing it.

    Obviously my 16kg net gain in weight over the last two years has something to do with it too. Gaining strength is far easier when gaining weight as well.

    Something which in my opinion contributes to people reaching plateaus in the gym is that there is nothing smaller than a 2.5kg to put on the Olympic bar (at least in gyms here that's how it is). I have some nylon cord in my gym bag and I tie some 500g and 1kg weights to the bar depending on what I need. It was SS that taught me to use smaller increments and I just improvised with how I was going to achieve it, LOL. 5kg increases is just too much for anyone except maybe a complete novice teenager.
    That's great to hear! The SS program is so straight forward that it's hard to fail when eating and sleeping enough.

    16 kg is also a pretty good gain, that surely makes things a lot easier in the gym. This is something I really noticed with the power cleans. I did them last year, when weighing 75 kg and deadlifting 130 kg, and I plateaued at 60 kg. Now I deadlift 170 kg and don't find the power cleans nearly as difficult now as I did then.

    And yes. The lack of smaller than 2,5 kg plates is irritating. I finally gave in and bought calibrated Eleiko plates that weigh 0,25, 0,5, and 1 kg. So now I can raise the weight as little as 0,5 kg at a time, which is great for presses!

    I like your solution with the nylon cord, though! I was too lazy to invent something myself. ^^

  9. #9
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    Week of 3 November 2015

    Monday

    (ID) Press: 77kg 5x3 [7 - 9m rests]
    (VD) Bench press: 102x9, 92x8, 82x8 [4 - 5m rests]
    (ID) Chins: 22.5kg x6, x6, x5 [5 - 6m rests] (Still finding my true 5RM on chins since recovering from a lat insertion injury... I think I'm approaching it now)

    Tuesday

    (ID) Squats: 180 5x3 [8 - 10m rests]
    Power cleans: 85kg 3x5 [2 - 3m rests]
    (VD) Romanian deadlifts: 137kg 10x1

    Thursday

    (ID) Bench press: 126kg 5x3 [8 - 9m rests]
    (VD) Press: 63kg x9, 55kg x9, 50kg x9 [4 - 6m rests]
    (VD) Chins: x10, x10, x8 (three sets of 10 or failure) [4 - 6m rests]

    Friday

    (ID) Deadlift: 199kg 5x1
    Power cleans: 86kg 3x5 [2.5 - 3.5m rests] (Technique wasn't great with the new weight. I keep hurting my right thumb when technique is bad. I'll have to do 86kg again next week.)
    (VD) Squats: 146kg 10x3 [4 - 7m rests] (These 10 rep squats are hell, but at least I have the weekend to look forward to after.)

    Quote Originally Posted by Bergstedt View Post
    I finally gave in and bought calibrated Eleiko plates that weigh 0,25, 0,5, and 1 kg. So now I can raise the weight as little as 0,5 kg at a time, which is great for presses!
    Damn, I need to get my hands on those!
    Last edited by Aryah; 11-07-2015 at 08:37 AM.

  10. #10
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    starting strength coach development program
    Week of 9 November 2015

    Body weight is down to around 104.5kg.

    Monday

    (ID) Press: 78kg 5x3 [7 - 9m rests] (Surprised at how well this went.)
    (VD) Bench press: 101x11, 91x9, 81x10 [4 - 5m rests]
    (ID) Chins: 25kg x5, x5, x5 [5 - 6m rests] (I'll start increasing this by less weight now.)

    Tuesday

    (ID) Squats: 181 5x3 [8 - 10m rests] (Sometimes I wonder if I'm going deep enough or if my back angle is correct. When I'm going light enough to look in the mirror it seems fine, but when going heavy I'm just not sure. Anyway, it was tough this week.)
    Power cleans: 86kg 3x5 [2.5 - 3m rests]
    (VD) Romanian deadlifts: 148kg 10x1 (I did 148kg x10 instead of 138kg x10. Woops, LOL. Well, at least I know I can do a lot more weight.)

    Thursday

    (ID) Bench press: 127kg 5x3 [8 - 9m rests] (Surprised at how well this went.)
    (VD) Press: 63kg x10, 55kg x10, 50kg x10 [4 - 6m rests]
    (VD) Chins: x13, x9, x7 (three sets to failure) [5 - 6m rests] (After the second set if feels like my biceps are going to fall off.)

    Friday

    (ID) Deadlift: 200kg 5x1 (Good times)
    Power cleans: 87kg 3x5 [2.5 - 3.5m rests]
    (VD) Squats: 148kg x10, x10, 140kg x10 [6 - 7m rests] (I think a 2kg increase was a little ambitious. I felt severely low on blood sugar after set 2, like headache, shaky, etc. I normally only feel it after set 3, so I know another set of 148kg wasn't going to happen.)

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