Progressive Mind and Body Overhaul (SS) Progressive Mind and Body Overhaul (SS)

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Thread: Progressive Mind and Body Overhaul (SS)

  1. #1
    Join Date
    Feb 2011
    Location
    Surrey UK
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    15

    Default Progressive Mind and Body Overhaul (SS)

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Hia Guys and Gals,

    Nick here from the UK, - boring backstory

    Wish me luck ;-) I'll post my 'starting' workouts in a moment.

    P.S. No significant change in 3 years, perhaps fatter and softer and that pisses me off.
    April 2010
    04-11-2010.jpg

    October 2013
    P1030096_aDJUSTED.jpg
    Last edited by LilNick; 10-04-2013 at 07:44 AM. Reason: Pictures weren't working, moved back story out.

  2. #2
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    Surrey UK
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    Wednesday 2 Oct, 2013

    Day 1 of SS (Wednesday so started with Week 1, Workout B).
    Goal for this workout, finding my working weight getting used to the movements.

    Barbell Squat:
    20 kg x 5 reps
    30 kg x 5 reps
    40 kg x 5 reps
    60 kg x 1 reps
    50 kg x 5 reps
    50 kg x 1 reps
    20 kg x 5 reps
    10 kg x 5 reps
    10 kg x 5 reps
    Decided on 40kg as starting working weight so I can get advancement later.
    Carried on with light reps to get form right, this may have been a mistake as my glutes have been killing me.
    Yes, I believe I accidentally drop set'ted myself lol.

    Barbell Bench Press:
    20 kg x 5 reps
    30 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    20 kg x 5 reps
    20 kg x 2 reps
    Decided on 40kg as starting working weight.

    Barbell Deadlift:
    40 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    Decided 40kg because I'm not comfortable with my form.
    Needs more work before I increase the weight.

  3. #3
    Join Date
    Feb 2011
    Location
    Surrey UK
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    Today Friday 04th October 2013
    And we are up to date.

    Barbell Squat
    20 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    Very very tight on first three sets.

    Standing Barbell Shoulder Press (OHP)
    20 kg x 5 reps
    30 kg x 5 reps
    40 kg x miss
    30 kg x 5 reps
    30 kg x 5 reps
    Setting working weight at 30kg to start

    Barbell Deadlift
    40 kg x 5 reps
    40 kg x 5 reps
    Wasn't sure how many sets for deadlift, form improved after yesterday practising with broom handle.
    Will be increasing weight next workout.

  4. #4
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    Feb 2011
    Location
    Surrey UK
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    Now that I know my starting weights, I've plumbed them into a calculator I found and will be starting Week 1, Workout A (Session 1) on Monday

    Google Docs Calculator

    Wish me luck, and have a nice weekend!
    Last edited by LilNick; 10-04-2013 at 08:39 AM.

  5. #5
    Join Date
    Nov 2012
    Posts
    266

    Default

    Welcome aboard the SS Rippetoe!

    We're in the same boat - we're around the same age, UK-based and started with the same weight for work sets.

    I have struggled with an anxiety disorder for the past couple of years. Getting stronger has helped my confidence and self esteem immensely.

    Nutrition plays a big part too.

    I'll be following your progress. Best of luck!

    P.S it's one work set of 5 reps on the deadlift...

  6. #6
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,816

    Default

    I wish you God speed as you follow on this path. Make sure to read Rip's book and check out the videos on this site for good instructions on each lift.

  7. #7
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    Feb 2011
    Location
    Surrey UK
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    Thanks you IronMan!

    That's very open of you to discuss Anxiety. I admitted depression a short while ago. Aren't we a bunch of basket cases! Lol.

    I'm attempting to find a nutrition programme which will support my mental health goals along with strength goals - I have a family to consider in this 'weekly food plan' with their needs and wants (or dislikes lol).

    My deadlift form is not very good, so I'm building it up slowly. The figres here are indicative of my current confidence not capabilities. Today I will be going 5xn with increasing weight to find my 5x5 failure point and updating the workout calculator to reflect that.

  8. #8
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    Feb 2011
    Location
    Surrey UK
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    Thank you Carson!

    I have read Rips book three times in the last few years, I have watched all of the videos but unfortunately I am a novice so putting this knowledge into practice will take a while.

    I plan to create a 'set - standard operating procedure' (sop - http://en.wikipedia.org/wiki/Standar...ting_procedure) which I can use before each set to ensure my form, grip eyes, mental disposition is correct, but don't want to delay my workouts any more than they already have so am not using it as a roadblock lol.

    Thank you for your kind words.

  9. #9
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    Feb 2011
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    Quote Originally Posted by LilNick View Post
    Now that I know my starting weights, I've plumbed them into a calculator I found and will be starting Week 1, Workout A (Session 1) on Monday

    Google Docs Calculator

    Wish me luck, and have a nice weekend!
    Not a failure - a delay. Unexpected family commitments and lack of sleep from visiting a nutrition conference in London on Sunday knocked me yesterday and the day ran away with me.

    Missed a workout, but as advised by http://startingstrength.wikia.com/wiki/FAQ:The_Program I'll be doing yesterday's planned workout shortly - off to get changed and go to the gym, wish me luck!

  10. #10
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    Location
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    Default Tuesday 08th October 2013

    starting strength coach development program
    Workout complete.

    Barbell Squat
    20 kg x 5 reps
    30 kg x 3 reps
    40 kg x 2 reps
    50 kg x 5 reps
    50 kg x 5 reps
    50 kg x 5 reps


    Barbell Bench Press
    45 kg x 5 reps - made a mistake on calculator but did it.
    45 kg x 5 reps - made a mistake on calculator but did it.
    20 kg x 5 reps
    25 kg x 3 reps
    35 kg x 2 reps
    40 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    very very hard to get to the end of this, nearly didn't lock out.

    Barbell Deadlift
    40 kg x 5 reps
    60 kg x 5 reps

    Updates Deadlift starting weight on http://goo.gl/57n8lH

    Tomorrow - Session 2.
    Last edited by LilNick; 10-08-2013 at 01:13 PM. Reason: corrected mistake

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