Training and eating like a lion Training and eating like a lion - Page 2

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Thread: Training and eating like a lion

  1. #11
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    • phoenix arizona seminar date
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    Workout A (11th April 2014)

    3x5 Squat @ 107.5kg / 237lbs
    3x5,5,4 Bench Press @ 78.75kg / 174lbs
    3x26,15,8 Dips
    4x8,8,8,8 Barbell Curl @ 40kg / 90lbs

    Bodyweight = 187lbs

    I'm deadlifting every fourth workout as I can't recover anymore from doing them twice a week so didn't deadlift today.

    The bench was dynamite until the last set. The bro I got to spot me touched the bar on the first rep of the last set and wouldn't let go despite me instructing him I just wanted a lift off and nothing more! This put me off and only got 4 reps. I'm really annoyed. It didn't help the bro kept chanting "it's all you" when he was clearly touching the bar. I'll need to remember to avoid asking him next time.

  2. #12
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    Squat
    2 x 5 x 110kg (243lbs)
    1 x 4 x 120kg (265lbs)
    1 x 4 x 130kg (287lbs) (Knee wraps)

    Standing Press
    2 x 5 x 55kg (121lbs)
    1 x 4 x 55kg (121lbs)
    1 x 5 x 55kg (121bs)

    Pendlay Row
    3 x 5 x 70kg (154lbs)

    Chinups
    2 x 3 x 15kg (33lbs)

    Hanging Leg Raises
    2 x 15
    1 x 11


    Bodyweight = 189lbs

    Very interesting session today! I ended up sharing the squat rack with another guy who does powerlifting. I done my first two sets which were fairly easy and then he insisted on me doing a set of 120kg. I made it clear I was on a specific routine that meant doing 3 sets of 5 at a certain weight and didn't want to increase the weight. He kept insisting that I do it along with another guy so I caved in and squatted 120kg for 4 reps. I then squatted 130kg for 4 reps (with knee wraps). I've never attempted anything above 110kg so I'm pretty buzzing I repped out weights like that! It just shows you it's all in the mind and I can definitely squat more than I think I can!

  3. #13
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    Workout A (16th April 2014)

    Squat
    3 x 5 x 112.5kg (248lbs) [PR]

    Bench Press
    3 x 5 x 78.75kg (174lbs) [PR]

    Deadlift
    1 x 5 x 145kg (320lbs)

    Dips
    BW x 26
    BW x 13 [PR]

    Hanging Leg Raises
    BW x 20
    BW x 15
    BW x 12 [PR]

    Bodyweight = 189lbs

    I finally completed all reps on bench. I made sure I made it clear to the spotter I didn't want the bar touched this time!

  4. #14
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    Workout B (18th April 2014)

    Squat
    3 x 5 x 115kg (254lbs) [PR]

    Standing Press
    3 x 5 x 56.25kg (124lbs)

    Pendlay Row
    1 x 5 x 80kg (176lbs)
    2 x 5 x 77.5kg (171lbs)

    Chinups
    2 x 5 x 10kg (22lbs)

    Barbell Curl
    1 x 8 x 40kg (90lbs)
    1 x 6 x 40kg (90lbs)
    1 x 7 x 37.5kg (85lbs)
    1 x 10 x 32.5kg (72lbs)


    Bodyweight = 189lbs

    I'm trying to do the pendlay rows very strictly and 77.5kg seems to be the right weight to be able to do that for now. This exercise is more an assistance exercise rather than a compound so there isn't a clear cut way to gauge whether you're "cheating" too much or not.

    After the weighted chins my biceps were already fried so my curls suffered a bit!

  5. #15
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    Workout A (21th April 2014)

    Squat
    3 x 5 x 117.5kg (259lbs) [PR]

    Bench Press
    3 x 5 x 80kg (176lbs) [PR]

    Deadlift
    1 x 2 x 150kg (331lbs)

    Dips
    BW x 27
    BW x 10

    Hanging Leg Raises
    BW x 20
    BW x 13
    BW x 13

    Bodyweight = 190lbs

    I'm a bit annoyed I didn't get five reps in the deadlift but only really had two reps in me. I was going to try for a third rep but it would've probably been to failure and didn't want to sacrifice my form.

    Bench press and squats were dynamite and didn't present any problems although they were very hard work.

  6. #16
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    Workout B (23rd April 2014)

    Squat
    3 x 5 x 120kg (265lbs) [PR]

    Standing Press
    3 x 5 x 57.5kg (127lbs)

    Pendlay Row
    2 x 5 x 77.5kg (171lbs)
    1 x 6 x 77.5kg (171lbs)

    Chinups
    2 x 5 x 10kg (22lbs)

    Hanging Leg Raises
    BW x 21
    BW x 17
    BW x 11

    Bodyweight = 191lbs

    Squats were a sweat fest but didn't present too much of a problem.

    Standing press was fine. I'm eyeing up a one plate press by the end of next week if all goes to plan!

  7. #17
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    Nice work on breaking through the squat plateau! I am curious if you think the max-out session you wrote about played a key role in your recent success....

  8. #18
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    Yeah the max out session definitely helped. It has given me more confidence pushing heavier weights. I now just get under the bar and squat without worrying about failing. When do you think it's best to introduce a light squat session? I may be coming to that point but still feel as though I'm recovering well enough to continue for a bit longer squatting heavy three times a week.

  9. #19
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    Workout A (25th April 2014)

    Squat
    3 x 5 x 122.5kg (270lbs) [PR]

    Bench Press
    3 x 4 x 81.25kg (179lbs) [PR]

    Dips
    BW x 27
    BW x 11
    BW x 8

    Barbell Curls
    3 x 8 x 40kg (90lbs)
    1 x 8 x 37.5kg (85lbs)

    Bodyweight = 192lbs

    Disappointed I never got all reps on bench. I might have been gassed by the time I got to bench from squats who knows.

    The time has come to introduce a light day on Wednesday for squats as it's getting hard to recover.

  10. #20
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    Workout B (28th April 2014)

    Squat
    3 x 5 x 125kg (276lbs) [PR]

    Standing Press
    3 x 5 x 58.75kg (130lbs) [PR]

    Pendlay Row
    2 x 5 x 77.5kg (171lbs)
    1 x 7 x 77.5kg (171lbs) [PR]

    Chinups
    2 x 5 x 10kg (22lbs)

    Hanging Leg Raises
    BW x 20
    BW x 11
    BW x 8


    Bodyweight = 192lbs

    Looking forward to my light squat session on Wednesday as my legs were very sore squatting today. I'm a man so I can deal with pain but the light squat session is definitely needed to prevent over training at the weight I'm at now.

    I stalled at this weight for OHP last time and had to deload so I'm happy to have got all reps. Next workout I'll be overhead pressing one plate a side

    I'm advocating an "as many reps as possible" set for the last set of pendlay rows since this is more an assistance exercise and it's hard to gauge progress otherwise. I try to use very strict form when doing pendlay rows and try not to bring my back/hips up to cheat reps.

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