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Thread: Log - Devil from Georgia

  1. #1
    Join Date
    Oct 2014
    Location
    Candler Park, GA
    Posts
    179

    Default Log - Devil from Georgia

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Short intro:
    Age 39
    Sex Male
    Wt 192
    Ht 6ft
    gym Atlanta Barbell (a Starting Strength gym)
    gym alt work gym
    Previous PR
    Sq 250 x 5, BP 175 x 5, DL 270 x 5 PU x 4
    Goals
    Sq 275 x 5, BP 200 x 5, DL 315 x 5, PU x 10
    Get my weight to 185 and maintain.
    Continue to get stronger
    Climb Grand Teton in 2017 (must be in great shape)

    Devil – for the Red Devils that play on the football pitch for Belgium. Grew up in Belgium.
    GA – lived most of my 39 years near Atlanta, Georgia.

    Long time road cyclist, soccer player, experienced hiker, intro mountaineer,

    Started the new log since I don’t feel like the dedicated cyclist I was when I went on a quest a few years ago. I’ve found myself and want to continue to get stronger physically and mentally (and climb mountains). [Link previous log]

    ----------------------------------

    It feels good to get a few days at the gym this week. The routine is coming back and I can feel the soreness in my body as I get stronger again.
    8/2/2016

    Wt 192
    sleep: good
    Sq 185 x 5, 5, 5
    OHP 95 x 5, 5, 5
    DL 200 x 5
    None of the weights felt heavy on the first day back at the gym. Looking forward to some DOMS and linear progression.

    8/3/2015
    sleep: good
    Wt 191.6
    Intervals on the rowing machine.
    5 minute warm up
    12 pulls OMEM x 15 sets
    10 min warm down

    8/4/2015
    sleep: extremely poor
    Need the extra 2 hour of sleep

    8/5/2015
    Sleep: okay
    Sq 195 x 5, 5, 5
    BP 120 x 5, 5, 5
    PC 95 x 3, 3, 3, 3, 3
    Weights are very manageable. Squat form was poor. I should limit my increases to 5lbs going forward. Oddly, the last set felt the best for this session.

  2. #2
    Join Date
    Oct 2014
    Location
    Candler Park, GA
    Posts
    179

    Default

    8/8/2016
    wt 196
    sleep: good 8+ hrs

    Sq 200 x 5, 5, 5
    OHP 100 x 5, 5, 5
    DL 215 x 5

    Squat form felt good, but the weight seemed heavy. I moved slowly through exercises today and think I should be getting up a bit earlier. Hitting the gym by 6am is my new goal.
    OHP was heavy, I completed the sets but s
    DL no problem This is no longer weakness. Decent form and the lifts felt good.

    I currently use the SS app to track my workouts and weights, and plan to pick up a lab book to begin keeping a hand written journal like all my gym mates. What do you guys log in those books?
    Last edited by DevilfromGA; 08-08-2016 at 11:06 AM.

  3. #3
    Join Date
    Jul 2010
    Location
    Decatur, GA
    Posts
    517

    Default

    Quote Originally Posted by DevilfromGA View Post
    What do you guys log in those books?
    Don't be fooled, man. It's all doodles and tic tac toe.

    Hey, good luck with your goals. I also lift at Atlanta Barbell.

  4. #4
    Join Date
    Apr 2011
    Posts
    1,843

    Default

    Log book entries: date, day of the week, location (Atlanta Barbell or my garage), body weight, body fat percentage, workout time, warmup set weights and reps, workset weights and reps, and coaching cues. I enter my next workout plan in my log pretty much when I finish with today's workout.

  5. #5
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,681

    Default

    Welcome. But why do you wish to lose weight. You are rather skinny already. 220 is a more reasonable goal as you gain strength.

  6. #6
    Join Date
    Oct 2014
    Location
    Candler Park, GA
    Posts
    179

    Default

    Quote Originally Posted by carson View Post
    Welcome. But why do you wish to lose weight. You are rather skinny already. 220 is a more reasonable goal as you gain strength.
    Easy answer is, I'd like to increase my strength to weight ratio, but honestly, the weight slowed me considerably on my recent Colorado hiking trip. I'm not sure the additional body fat that came with my strength helped me. Keeping that under control will be helpful.

  7. #7
    Join Date
    Oct 2014
    Location
    Candler Park, GA
    Posts
    179

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    8/9/16
    weight: 194
    sleep: good

    Did part of the daily dozen for a warm up. I forgot my notebook so I couldn't remember all the exercises.

    Rowing:

    5 minute warm up.
    10 reps of the below
    20 seconds hard pulls EMOM. (pace sub 1:50)
    40 seconds active recovery.
    10 minute cool down.

    10 minute on the exercise bike held 100 watts for 10 mins.

  8. #8
    Join Date
    Oct 2014
    Location
    Candler Park, GA
    Posts
    179

    Default

    8/10/16

    weight: 193
    Sleep: okay

    Sq 205 x 5, 5, 5
    BP 125 x 5, 5, 5
    PC 100 x 3, 3, 3, 3, 3

    Easy lifting day, but hard to get out of bed. I got carried away watching the Rio Olympics last night and forgot to set my alarm. Woke up at 6am luckily and was at the gym by 6:35. I forgot my notebook again. I feel like such a beginner with my running shoes and no notebook...

    Next Cardio: lets try the prowler
    Next lifting: SQ 210, OHP 105, DL 225
    Last edited by DevilfromGA; 08-10-2016 at 11:13 AM.

  9. #9
    Join Date
    Oct 2014
    Location
    Candler Park, GA
    Posts
    179

    Default

    8/12/16

    weight: n/a
    Sleep: okay <7hrs

    Sq: 205 x 5, 5, 5
    OHP 105 x 5, 4, 3 85 x 3
    DL 225 x 5

    I brought my notebook and mistakenly wrote down and performed the same workout for squats today as I did on Wednesday. Oh well, it was a good work out but I feel I could have completed 210. What stinks is now I wont be able to get to 225 next week....

    OHP I knew this was going to be a challenge. I was pleasantly surprised by the first set and almost completed the second set. On the last set I struggled to get rep #3 up and racked the bar immediately. I was curious to test how tired I was and dropped the weight to 85. Yep my OHP muscles were completely worn out. My core was shaking as I completed the final rep with the reduced weight.

    DL. quite easy. I had to use chalk on the work set to secure my grip and will probably go up 10 pounds again on the next lift.

    next lifts:
    Sq 210 BP 130 PC 105

    Sq 215 OHP 105 DL 235

    sq 220 BP 135 PC 110

  10. #10
    Join Date
    Apr 2011
    Posts
    1,843

    Default

    starting strength coach development program
    Are you doing Press version 2.0 (hip bounce) or 1.0 (no hip bounce)?

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