Squats:
20*5*2
40*4
60*3
80*2
100*5*3
Deloaded on the squats. This time I tried doing something that should have resembled an olympic squat. This means ATG and looking slightly up, pushing through the legs more. I should say this feels good. Will try to see where this goes as weight progresses.
Bench:
20*5
60*3
80*2
90*5*3
Deadlift:
70*5
100*3
125*2
147,5*5
Romanian chair situps:
+10kg 4*12
From next week I'll try doing pullups on bench/deadlift days and dips on press/powerclean days.
Another thing that bothers me is a pain I feel after pressing movements. It's where my triceps meets my elbow (I don't know if that's clear enough), anyone has an idea what that is?
Yesterdays workout:
Squats:
20*5*2
40*4
60*3
80*2
102,5*5*3 (No increase next workout, was too hard)
Overhead press:
20*5
40*3
50*2
60*3/3/3
Powerclean:
20*5
30*3
40*2
55*3*5 (Deloaded)
Ham-glute raises:
12/12/12/10
Did not post last workout, so here we have two of them, from Thursday and today:
Squat:
Thursday:
20*5*2
40*4
60*3
80*2
102,5*5/4/4
Today:
20*5*2
40*4
60*3
80*2
90*2
100*5
90*5*2
Bench (Thursday):
20*5
60*3
80*2
92*2/2
Overhead press (Today):
20*5
40*3
50*2
60*4/3/3
Deadlift (Thursday):
70*5
110*3
130*2
150*5
Powerclean (Today):
20*5
30*3
45*2
57,5*3*5
As you can see I am not making any progress on the squat. And overall, I feel like shit. I am definitely failing to recover. Because of this, I have decided to take a week off from the lifts, and just concentrate on swimming, cardio and stretching/flexibility work. Hope this helps. Over that time I'll think about what to do with my training. 99% that I will just continue with SS programme, but I'm starting to think about madcow 5*5, just because it allows more recovery (I think...).
Hey,
After my last attempt to train for strength, after I finished university, there was no consistent training. However, I got a gym membership ~half a year ago and started training again. For some time I just did random stuff, still squated and deadlifted. Now I decided to get more methodical in my training, so I restarted starting strength. Now I am 29 years old, still 183 cm tall and weigh ~80kg. So here are my first two training sessions:
2018.01.23 ~1 hour of training
Squat:20kg*10/60kg*5/80kg*3/90kg*5*3
Bench: 20kg*10/30kg*5/40kg*3/50kg*2/60kg*5*3
Deadlift: 60kg*10/80kg*5/100kg*3/110kg*2/120kg*5
Pullups: -10kg (assisting machine) 10/8/5/5/5 (33 total)
2018.01.25 ~1 hour of training
Squat: 20kg*10/60kg*5/80kg*3/92,5kg*5*3
OHP: 20kg*10/25kg*5/30kg*3/35kg*2/40kg*5*3
Powerclean: 20kg*10/30kg*5/40kg*3/50kg*5*3
Dips 10/10/10/8/5
2018.01.27 ~1 hour of training.
Squat:20kg*10/60kg*5/80kg*3/90kg*1/95kg*5*3
Bench: 20kg*10/40kg*5/50kg*3/60kg*2/62.5kg*5*3
Deadlift: 60kg*10/80kg*5/100kg*3/110kg*2/122.5kg*5
Pullups: -10kg (assisting machine) 10/10/6/6/5 (37 total)
2018.01.29 ~1 hour 20 minutes of training, including stretching.
Squat: 20kg*10/60kg*5/80kg*3/90kg*2/97,5kg*5*3
OHP: 20kg*10/30kg*5/40kg*3/42,5kg*5*3
Powerclean: 20kg*10/30kg*5/40kg*3/50kg*2/52.5kg*5*3
Dips 10/10/10/10/10
2018.01.31 ~1 hour 20 minutes of training.
Squat:20kg*10/60kg*5/80kg*3/90kg*1/100kg*5*3
Bench: 20kg*10/40kg*5/50kg*3/60kg*2/65kg*5*3
Deadlift: 60kg*10/80kg*5/100kg*3/120kg*2/125kg*5
Chinups 8/7/5/4/4 (28 total) - these feel WAY better than the assisted pullup machine.