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Thread: Derek's Training Log

  1. #1
    Join Date
    May 2013
    Posts
    59

    Default Derek's Training Log

    • starting strength seminar april 2024
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    I'm 23 years old and weigh 190lbs.

    Began starting strength in Jan. 2013 but didn't start squatting until Feb. due to tendonitis in my left knee.

    My 2013 goals for the big lifts are
    Squat: 315
    Bench: 225
    Press: 135
    Dead: 405

    Here are my initial numbers compared to my most recent
    Squat: 95>235
    Bench: 95>210
    Press: 85>135
    Dead: 135>285

    Resets
    Squats: 1 (235)
    Bench: 2 (200,210)
    Press: 2 (130)
    Dead: 1 (320)

  2. #2
    Join Date
    May 2013
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    59

    Default

    Mon. 5/20

    Squat
    235x5x3

    Bench
    210x5x3

    Weighted Chin-ups
    15x6,6,5x3

    Dips
    8,8,8

    DB Rows
    50x10x5

    Notes:

    - Tenderness in my left quad so I immediately addressed it after training with the foam roller.

    - only a few reps on the squat I didn't like (leaned forward or lost lower back tightness) but I think I'm ready for 240.
    Last edited by D_raww; 06-25-2013 at 03:29 AM.

  3. #3
    Join Date
    May 2013
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    Default

    What saved my knees?

    Foam rolling my legs and icing my knees.

    Before every training day I do Joe DeFranco's Agile 8 and at the end do static stretching.

    I also used to have that weird tendonitis in my hip flexor that Rip mentions in the text, but I fixed that by finishing tall in my squat.

  4. #4
    Join Date
    May 2013
    Posts
    59

    Default Wed. 5/22

    Front Squats
    105x5x3

    Press
    135x5x3

    Deadlift
    295x5x1

    Arms Circuit
    Didn't take note just did curls, pushdowns, and face pulls.

    Notes
    - Press felt strong today, but the last 2 reps of the 3rd set I kind of leaned back excessively.

    - Front Squats had a quick explosive pace, as they should be because I started really light on these. Adding 10 lbs. each week.

    - Deadlifts were quick, too. Used alt. grip only on the work set.

  5. #5
    Join Date
    May 2013
    Posts
    59

    Default

    Fri. 5/24

    Squat
    240x5x3

    Bench
    215x5x3

    Pull-ups
    9,6,5

    Notes
    - First day using knee sleeves and belt

    - Inzer single prong belt

    - Tommy Kono knee sleeves

  6. #6
    Join Date
    May 2013
    Posts
    59

    Default

    Mon. 5/27

    Squat
    245x5x3

    Press
    135x5x3

    Chin-ups
    6,9,6

    DB Rows
    55x10x5

    Notes
    - Belt irritates me on the descent, so I didn't use it for my working sets on the squat

    - Chin-up bar at 24 sucks because it's so slippery

  7. #7
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    May 2013
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    Default

    Wed. 5/29

    Bench
    220x5,5,4x3

    Ahhhh I was so close today! I will definitely get it on Monday!

    Notes
    - A good friend from the mainland stopped by which was why today I only benched.

  8. #8
    Join Date
    May 2013
    Posts
    59

    Default Fri. 5/31

    Squats
    250x5x3

    Upper body workout with Alton!

    Notes
    - My friend wanted to workout with me, so I decided to do his upper body routine only if I could do my squats. I love squats.

    - I will get back to my normal workout routine this coming week. I can't wait to get some new PR's!

    - Every Mon Fri will be a new squat PR!

    - Fri I should bench 225 in this program!

  9. #9
    Join Date
    May 2013
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    59

    Default

    Mon. 6/3

    Squats
    255x5x3

    Bench
    220x5x3

    Chin-Ups
    10,8,7 PR!

    Notes
    - Bad form on the squats. Remember to look down, stay tight, and sit back. Will repeat next time.

  10. #10
    Join Date
    May 2013
    Posts
    59

    Default Mon. 6/10

    starting strength coach development program
    Squats
    260x5x3

    Bench
    225x4,4,2x3

    Chin-Ups
    9,7,5

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