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Thread: Pete's Strength after 50 Log

  1. #1
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    Default Pete's Strength after 50 Log

    • starting strength seminar april 2024
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    I haven’t been doing a novice LP at all since September or actually moved everything except Squats to Andy Baker’s “Strength + Mass After 40” program in August 2016, but kept posting in the novice forum. Squats didn’t progress on weekly elderly post-novice LP, so I changed to intermediate somewhere in September which is also when I got my first in person SSC session.

    Born '66, 6'1"

    8/8/2016

    Press 43x5x3 (95 lbs)
    Close Grip BP 40x8x3
    Cable Pressdown 2x10 "21"
    DB Tricep Extension 3x8 6kg

    8/9
    Squats 20kgx10, 45kgx5, 60kgx3, 70kgx1, 80kgx1, 90kgx1, 100kgx1, 110Kgx5x3 (242 lbs)
    Lat PD "47+2.5"x10, "57"x10x2
    BB Row 30kgx10x3
    BB Curl 20kgx12x2

    8/9/2016 addition:

    Chins A Workout
    3 Bands 3 x 10 reps, 5 negatives

    8/10/2016

    Walked by the bar over the kitchen door and thought I would try an unassisted chin from a dead hang made it.
    This is the first time I can remember ever doing a chin up. Did another a few minutes later.

    8/11/2016

    Light Press 40kg x5x3
    Bench Press 60kg x5x3
    Incline Bench 30kg x10, 40kg x12
    Incline DB Press 12kgx10, 14kgx10
    Decline DB Press 14kg 2x10

    Not doing the program this week to figure some things out about programming and technique. I'm trying out an intermediate Heavy Light/4 day split where the presses are worked more often than in the 2 Day a week heavy light model for older lifters in PPST3. I chose this over the "post novice for older lifters," which has less pressing frequency and HLM since I didn't do so well recovering from squatting three times a week. I have never done anything besides four basic compound lifts of Squat, Press, Deadlift, Bench and Power Clean so I'm just getting used to using Dumbbells and assistance work. I set my weights for the heavy workouts below the last workouts on the novice program. Squats again tomorrow.

    Light Squats getting full depth on every rep
    20 x 10
    45 x 5
    60 x 5
    70 x 5 video check
    80 x 5
    90 x 5 video check
    Work up to heavy set weight next time

    Deadlift Workset 120 x 5, Backoff 90 x 5

    SLDL 60 x 8, 70 x 8

    Power Clean 60 x 3
    just one set, probably too late in the workout.
    Will try them next Fr. before DL

    Shrugs 60 x 10 x 3
    next time less weight and more reps (15-20)


    8/13/2016
    Walking
    35 min., 3.5km avg. HR: 74

    8/14/2016
    Cycling
    55 min., 24km, 100m, avg. HR: 114

    8/15/2016
    Heavy Press
    45kg 3x3
    CGBench
    45kg 3x8
    LTE
    22kg x 10, 27kg x2x10
    Overhead Tricep Ext. w/DB
    6kg 3x10-12
    C2 Rower
    140s:20 20 minutes avg. HR: 118

    Squat
    115kg x5,1 (weird miss, maybe too deep),5,5
    Lat PD 57k
    4x10
    BB Row
    40kg 3x10
    BB Curl
    25kg 2x10

    Triceps rather sore from Monday
    Light Press
    40kg 5x3
    Heavy Bench Press
    63kg 3x3 (easy)
    Incline DB Press
    14kg 3x10
    Decline DB Press
    14kg 3x10

    Post workout: triceps feeling better

    Light Squat
    90kg 5x3
    Deadlift
    130kg 3x3 (w/straps)
    SLDL
    75kg 2x8 (w/straps)
    BB Shrug
    50kg 3x20 (w/straps)

    C2 Rower
    140s:20s 20 minutes

    BW: 95 kg (209 lbs.)

    Heavy Press
    47.5kgx1x5 (PR)
    CGBench
    47.5kg 3x8
    LTE
    27kg x10,8,10
    Overhead Tricep Ext. w/DB
    6kg 3x10

    Squat
    117,5kgx5x3 (260 lbs.)
    Lat PD 67k
    3x10
    DB Row
    20kg 3x10
    DB Curl
    12kg 2x10

    8/23/16

    Light Press
    5x3x40kg
    Bench Press
    3x1x67,5kg 150 lbs (PR) easy
    Incline DB BP
    14kg 3x10
    Decline DB BP
    14kg 3x10

    8/26

    BW: 208

    Squats
    5x3x90kg
    Deadlift
    3x1x130kg
    SLDL w/straps
    75kg 2x8
    BB Shrugs
    55kg 2x20

    Chinups
    5 x 1, 5 negatives

    8/30

    Heavy Press
    3x5x45kg
    CGBench
    3x8x50kg
    LTE
    9x32,5kg, 2x10x30kg
    Overhead Tricep Ext. w/DB
    6kg 3x10

    9/6/16

    Back from 1 week vacation.

    BW: 210 lbs

    Squat
    122,5kg x5,4,3 (270 lbs.)
    Lat PD 67k
    3x10
    DB Row
    22kg 3x10
    DB Curl
    12kg 2x10

    I was out of the gym for 6 days. Feeling well fed and rested. Squats have reached the same point in the LP as 6 weeks previously. Put the last rep of the second set down on the rack. Last set, as I was grinding out the third rep, I got an unsolicited spot. Must have been fugly. Tried the last rep, but the spotter (who happened to be wearing a superman shirt) helped and it went up fast, so only three reps count.

    9/8/2016

    Light Press
    5x3x42.5kg
    Bench
    3x5x62.5kg (137.5 lbs)
    Incline BB Bench
    3x10x42.5kg
    Decline DB Bench Press
    14kg 2x10+1x12

    9/9/2016

    Light Squat
    5x3x100kg
    Deadlift w/Straps
    3x5x125kg (275 lbs)
    SLDL
    3x8x77.5kg
    BB Shrugs
    3x20x60kg
    Chins
    5x1

    9/12/16

    Heavy Press
    3x3x46kg
    CGBench
    50kg 1x8, 52.5kg 2x8
    LTE
    30kg 3x10
    Overhead Tricep Ext. w/DB
    6kg 2x12, 8kg 1x10
    C2 Rower
    140s:20s 10 minutes

    9/13/16

    Heavy Squats
    3x3x125kg
    Lat PD 70k
    3x10
    DB Row
    24kg 3x10
    DB Curls
    12kg 2x10

    9/16/16

    Light Press
    5x3x42,5kg
    Bench Press
    3x3x66kg
    Incline DB BP
    16kg 3x10
    Decline DB BP
    16kg 3x10

    9/17/16

    9/17/2016 (coaching session on squat, deadlift and press)

    Light Squat
    5x3x110kg (~245 lbs)
    Deadlift w/Straps
    3x3x135kg (~295 lbs)

    Squats: At the beginning of the week, my intention was to sync the end of my novice LP with the cycling 5s, 3s and singes, which I have been using for the other lifts. Since I missed the last 2 sets 5 @270, I used 275 as the weight on the bar for 3x3 on Tuesday. The offset I'm using is a bit low (5s @~265 , 3s@275, singles@285), but weights are not too conservative. Skipped SLDL and Shrugs, but did a couple sets of light presses to learn form. This was because I got to have my first coaching session with Sean Herbison and wanted to use the opportunity to learn the press in addition to squats and deadlift. BTW, he's an great guy, excellent coach and I learned a lot.

    8/15/2016

    PClean and Press 2.0
    20x5x2
    30x5
    40x1
    50x1
    52.5x1
    Press
    2x1 x 52.5kg (115 lbs) PR
    CGBench
    3x8 x 52.5kg
    LTE
    3x10 x 32.5kg
    Overhead Tricep Ext. w/DB
    6kg 3x10-12

    Both the squat racks were in use (unusual!?) so I did some power cleans with 2.0 press to warm up.

    9/20/16

    Squats
    3x1x130kg (285 lbs.)
    Lat PD 70k
    3x12
    Chins Negative
    5
    BB Row
    50kg 3x12

    9/22/16

    Light Press
    5x3x42.5 kg (94 lbs)
    focus on speed, short rest interval
    Bench Press
    1x70kg, 2x1x72.5kg (160lbs)
    Incline BB
    2x8x52.5kg
    Incline DB Press
    16 kg 2x10
    Decline DB Press
    16 kg 3x12

    9/23/16

    BW: 210

    Light Squats
    focus on speed, short rest interval
    5x3x107.5kg
    Deadlift
    1x145kg doh, 2x1x150kg 1st hook, 2nd doh (330lbs)
    SLDL w/straps
    80kg 3x8
    BB Shrugs
    60kg 3x20

    9/24/2016

    Road Bicycle
    28 km 1hour Avg HR: 121

    9/26/16

    BW: 212

    Heavy Press
    3x5x 46kg (101 lbs) PR
    CGBench
    3x8x 55kg
    LTE
    3x10x 30kg
    lower bar to forehead
    OHTE DB
    10x 6kg 2x10x 8kg

    9/27/16

    Squats
    3x5x122,5kg (270 lbs.)
    Lat PD 75k
    3x10
    BB Row
    60kg 3x12
    BB Curls
    25kg 2x10

    9/30/16

    No Breakfast
    (Chinese Cold Noodles for Dinner last night)

    Light Squat
    5x3x112.5kg (250 lbs)
    Deadlift
    3x5x131kg (290 lbs)
    first set doh, 2nd and 3rd w/straps
    SLDL
    2x8x90kg
    Shrugs
    3x20x62.5kg

    10/3/16

    Heavy Press
    1x3x49kg, 2x3x50kg (110lbs)
    CGBench
    3x8x 57.5kg
    LTE
    3x8-10 32.5kg
    lower bar to forehead
    OHTE DB
    10x 6kg 2x10x 8kg

    10/4/16

    Squats
    1x127.5kg, 2x3x120kg (265 lbs)
    Lat PD 72.5k
    3x10
    DB Row
    22kg 3x12

    Bad workout. Squats regressing. Made video of every warm up and every set. At first I wasn't staying tight, but by the first set of 280, I got tight, hit depth, got the first rep, but got stuck going up on the second.

    10/6/16

    Light Press
    5x3x44kg
    Bench Press
    3x3x70kg (155lbs)
    Incline DB BP
    20kg 3x10
    Decline DB BP
    20kg 3x10

    10/7/16

    Light Squats
    5x3x90kg
    Deadlift
    3x3x137.5kg (303lbs)
    SLDL w/straps
    95kg 2x8
    BB Shrugs
    60kg 3x20

    10/10/16

    Heavy Press
    3x1x53kg
    CGBench
    5x40kg, 1x50kg
    Cable Pressdown
    28 4x12
    OHTE DB
    2x10x 8kg

    10/11/16

    Squats
    120kgx1,2,1 (265 lbs.)
    Assisted Chinups
    10
    Lat PD 75k
    3x10
    DB Rows
    24kg 3x10-12

    10/12/16

    Light Press
    5x3x42.5kg
    Bench
    3x1x75kg (165lbs) PR
    Incline DB
    18kg 3x10
    Decline DB
    18kg 3x10

    10/14/16

    Light Squats
    5x3x90kg
    Deadlift
    3x1x152.5kg (335.5 lbs)
    SLDL w/straps
    97.5kg 2x8
    BB Shrugs
    60kg 3x20

    10/17/16

    Heavy

    Squats
    112.5x5x3 (247.5 lbs)
    Bench
    65x5x3 (143 lbs)
    Deadlift
    142.5x5 (313.5 lbs)

    Heavy Press/ Light Bench/ Upper Back

    Press
    45x5x3
    CGBench
    50x6,8, 57.5x6
    Lat PD
    3x10 75 (67+3add-ons)

    Form: Took video to BP lockout position and bar path. Seems like I've been aiming more over my head than my chest.

    Light Squats
    90x3x5
    Light Press
    42.5x3x5
    Bench
    67.5x5, 60x5x2
    Power Clean
    60x3x5
    Incline DB
    20x8x2
    Decline DB
    20x10x2
    Back Extensions
    2x12

    Knee pain is gone. Worked on squat form. 1) start in bottom position, with bar 2) lean forward, knees out, tight, hit and maintain depth throughout warmups and worksets. No reps getting on my toes today. Starting to feel a bounce out of the hole.

    10/30/16

    Somewhere in Iowa

    Heavy Press
    3x3x105lbs
    CGBench
    3x8x115lbs
    LTE
    3x10x65
    Overhead Tricep Ext. w/DB
    3x10x17.5lbs


    After a couple weeks off, I started a new cycle this week.

    BW: 214 lbs

    11/7/16
    Heavy Press
    47.5x5x3 (105lbs) PR
    CGBench
    52.5x8x3
    LTE
    30x10x3
    Overhead Tricep Ext. w/DB
    8x10x3

    11/8/16
    Squats
    110kgx5x3 (242 lbs.)
    Lat PD 72.5k
    3x10
    DB Rows
    22kg 3x12
    DB Curls
    6kg 4x12

    11/10/16
    Light Press
    42.5kgx3x5
    Bench
    67.5kgx5x3 (148.5 lbs) PR
    Incline DB
    18kg 3x10
    Decline DB
    20kg 3x8
    Last edited by VikingCellist; 11-10-2016 at 04:32 AM.

  2. #2
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    Default

    Light Squats
    100x3x5
    Deadlift
    130x5x3 (286 lbs.)
    SLDL w/straps
    95kg 2x8
    BB Shrugs
    60kg 3x20

    Feeling a bit winded after the std. DL.

    weight in kilograms x reps x sets

  3. #3
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    Default

    Heavy Press
    52.5x3x3 (115.5 lbs) PR
    CGBench
    57.5x8x3
    LTE
    30x10x2
    Overhead Tricep Ext. w/DB
    8x10x3

  4. #4
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    Default

    Squats
    117.5x3x3 (258.5 lbs)
    Lat Pulldown
    77x10,10,8, 72x10
    DB Row
    24x10x3
    Curls
    8x12x4
    C2 Rower
    140:20 x 8

  5. #5
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    Default

    Light Press
    42.5x3x5
    Bench
    72.5x3x3 (159.5 lbs) PR
    Incline DB Press
    20x10,8,8
    Decline DB Press
    20x10x3
    Last edited by VikingCellist; 11-17-2016 at 03:43 AM.

  6. #6
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    Light Squats
    100x3x5
    Deadlift
    1st set doh, then straps
    140x3x3 (308lbs) PR
    SLDL w/straps
    97.5x8x2
    BB Shrugs
    65x20x2
    Last edited by VikingCellist; 11-18-2016 at 11:43 AM.

  7. #7
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    Default

    Press
    56x1x3 PR
    CGBench
    60x6x3
    LTE
    32.5x10,9,9
    OHTE sitting
    6x12x3
    Last edited by VikingCellist; 11-21-2016 at 07:08 AM.

  8. #8
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    Default

    Squats
    125x1x3 (275 lbs)
    Chins
    2,2,2,1,1,1,1,1
    Lat Pulldown
    77x10,10,9, 67x10
    BB Row
    50x10, 60x12x2
    DB Curls
    8x12, 10x12x2, 8x10

    Squat form felt good today. 125 didn't feel too heavy.
    Last edited by VikingCellist; 11-22-2016 at 04:31 AM.

  9. #9
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    The second to last workout of my first cycle after 2 weeks missed. Jet lag was not too bad, but both sleep and diet have been rather erratic.

    Light Press
    42.5x3x5
    Bench
    77.5x1,80x1x2 PR
    Incline DB Press
    20x10,10,10
    Decline DB Press
    20x10x3

  10. #10
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    starting strength coach development program
    Woke up at 3 a.m., got about another hour of sleep for a total of about 4 hours. Had some fish for dinner, but no real appetite for breakfast before going to the gym. Coffee and a double scoop shake , which made me feel a little bloated, which is bad for Deadlifting. Squats were good, but had to push to keep on the clock. Deads were very slow off the floor. I'm sure that was due to tiredness. SLDL were pretty good. GF/BF were doing squats and GF was rubbing her neck, BF tried to get her to stretch, but the bar was sitting on her spine, not nice. Tried to help her by showing her a proper upper thoracic extension and taking some weight off the bar. Looked better, they were nice.

    Light Squats
    100x3x5
    Deadlift
    1st set alternate, then hook, then alternate
    150x1x3 (330lbs)
    SLDL w/straps
    100x8x2
    BB Shrugs
    67.5x20x2
    Chins
    1(barely), assisted: 1x15 (40), 1x5 (19)
    C2 Rower
    140:20 intervals x 7 2:30/500m av pace
    Rear Delt machine
    29x20x2
    Last edited by VikingCellist; 11-25-2016 at 05:15 AM.

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