Member
Chris Stephens training for 500
Background: 43 yr, 6’ ¼”, 207 lbs
Goals: to weigh 500 lbs…kidding, sort of. Actually, as a result of my training, I would like to successfully hit all of my lifts at a powerlifting meet. Ideally my numbers would be somewhere around:
Squat: 175 kg /385 lbs
Bench: 125 kg /275 lbs
Deadlift: 200 kg /440 lbs
Total: 500 kg / 1,100 lbs
Competition lifts to date: squat (none), deadlift (none), bench (110 kg).
I recently participated in the 2016 USAPL Eastern Raw Bench Open. That was my first meet. Thought it would be cool to bring my 12 yr old son along, and just get a sense of what a meet would be like. I figured there wouldn’t be many weaklings at a bench only competition (that was my role), but it was a pretty decent experience nonetheless.
Body type: skinny, thin framed (natural bw around 140-150 lbs), kyphotic spine, narrow shoulders, plantar fasciitis in both feet. I was however endowed with an extraordinarily large adam’s apple. I’ve been working on reducing the kyphosis for about 2 years now, and it’s getting better, but I’m probably not going to have a ramrod straight physique. I’m still way undersized, and trying to get bigger and stronger. Lately I’ve been doing the GOMAD and it works well.
For this phase I’m planning to do an LP:
Mon: Squat 5x5, Bench 5x5
Tue: Press 3x5, Chins 3x5
Wed: Squats 2x5 (70% of Monday’s Weight), Deadlift 1x5
Fri: Squat 5x5, Bench 5x5, Dips 3x5
I’ve done LPs in the past and TM a couple of times. Doing a pure 5x5 LP for squats 3x a week has been brutal on recovery, so I’m going to try this routine and see how it works for me.
One last note – I lived/worked in Japan for 10 years so I became accustomed to the metric system. Since kgs are used at meets I decided that was the way to go for my home gym. So I’ll be listing my lifts in kilos.
4/4 – Day 1, 5:15 am
Squat:
5x5 100kg @ 7
Bench:
5x5 90kg @ 7
4/5 – 5:15 am
Press:
3x5 50 @ 8
Chins:
1x5 @ 9
1x5 @ 10 (had to kick legs to get the last one)
1x5 @ 10 (same)
Chins seem to suffer the most when I talk a couple of weeks off…Press felt ridiculously heavy
4/6 – 4:45 am
Squat:
2x5 70kg @ 6
Deadlift:
1x5 70kg @ 7 (terrible set, breathing off, felt heavy)
1x5 90 @ 7 (awful form)
1x5 100 @ 7 (right foot swelling, throbbing, switched shoes)
1x5 120 @7.5
Plantar Fasciitis in right foot was a nuisance, along with my overall shitty form. Last set was good, tight.
Member
Why do you think your natural body weight at 6' is 140-150? If you believe your form to be bad why not post a video in the technique section? We have certified SS coaches in Md. I strongly recommend that you get a consultation with one and perhaps let him/her coach you for a while.
Member
Welcome to the forum, Chris! +1 to what carson said - see if you can get a coach! Happy metric lifting!
Member
Thanks Carson, for the coaching/video suggestions. I did attend a starting strength seminar last year in March (Westminister, MD). Got good feedback from Jordan, Karl, Wolf and all those guys. I think my form is overall ok for each of my lifts. (I happened to break from for one of my deadlift warmups, but I got the problem fixed). That said, I think a technique review from time to time is worthwhile.Originally Posted by carson
As far as my "natural" body weight, in my early 30’s due to work/projects commitments I took a break from lifting weights. I ate normally, 3-4 meals a day, but my weight got down to 145-147 (from around 175) and stayed around that for about 2 years. I had had enough of the skinny weak man, so I started lifting again (globo gym workouts). I learned about 5x5 program through Stronglifts a couple of years ago and started "training" more seriously. Last year I learned about Starting Strength, attended the seminar, and since then I’ve put on about 25 lbs.
Member
Thanks, peez! I've been lurking here for a while now...looking forward to being part of the SS community.
Member
welcome Chris, I'm new as well. looking forward to seeing you hit some big numbers. best of luck!
Member
4/8 - 5:55 am
Squat:
1x5 102.5 kg @ 7
1x5 102.5 @ 7
1x5 102.5 @ 7.5
1x5 102.5 @ 7.5
1x5 102.5 @ 7
Bench:
1x5 92.5 kg @ 7
1x5 92.5 @ 7.5
1x5 92.5 @ 7
1x5 92.5 @ 8
1x5 92.5 @ 8
Dips:
1x6
1x6 +5 kg
1x6 +10
Overall, pretty decent session. Couldn't fall asleep last night, probably got in about 4 hours, but no problem. Looking forward to some rest and watching the masters this weekend and getting after it next week.
Member
4/11 – 5:30 am
I usually don’t record warm up sets, but I did today.
Squats:
Warm up (30 min)
1x5 20 kg
1x5 30
1x5 40
1x5 50
1x5 60
1x5 70
1x5 80
1x5 90
(Need to adjust warmup sets and make 15kg / 33lb increments next time)
Work sets (33 min)
1x5 105 @ 7
1x5 105 @ 8
1x5 105 @ 7
1x5 105 @ 7
1x5 105 @ 7
Bench:
1x5 20 kg
1x5 40
1x5 50
1x5 65
1x5 80
1x5 95 @ 7
1x5 95 @ 7
1x5 95 @ 7.5
1x5 95 @ 8
1x5 95 @ 8
Felt really good this morning - no aches, energy level high. Wish I didn’t have any 8’s in my sets this early in the training cycle, but just got to deal with it. Total session time including foam rolling, 2:15
Member
4/12 - 5:30 am
Press:
1x5 52.5 kg @ 8
1x5 52.5 @ 8
1x5 52.5 @ 8
1x5 52.5 @ 8.5
1x5 52.5 @ 9
Pullups:
2x5 @ 9
Chins:
1x2 (right bicep felt weird, stopped)
Sleepy this morning. I wish I liked doing press more.
Member
4/13 - 5:30 am
Squat:
2x5 73.5 kg
Deadlift:
1x5 70 kg @ 7
1x5 90 @ 7
1x5 100 @ 7
1x5 122.5 @ 8
Definitely have to get some more work in on deadlifts. Sets feel heavy.
Posting Permissions
Reply With Quote