Is Mark a SS coach? If so see him some more. If not find a SS coach or go online. What the heck is a skull crusher?
Bob the Mullet
Age 31
Height 60
Weight 240ish
Lifetime Injuries
Injured my right shoulder twice doing bench press. Cause - bad technique, peer pressure 2007
Right knee hurts below patella when I run. Cause Skateboarding. 2010
Posterior forearm muscles have a lot of scar tissue. Cause Being a heavy equipment mechanic. 2013
Personal Records (what I can remember)
Bench 245 for reps (2006)
Ran a Marathon (2008)
Deadlift 315x1 (2008)
DB Curl 60 for reps (2009)
Squat 225x10 (2014)
Weight 180 (2004, 2006, 2008)
I was in good shape until 2010. During the last six years I have not taken care of myself. Got fat. Picked up smoking. Hurt my forearms.
In 2017, I went to physical therapy for months. Forearms were not cured, but are much better. My right shoulder feels the best it has felt in ten years. I also quit smoking.
On October 14th 2017, I finally felt totally disgusted with my body and made a decision to stop being fat and weak forever. God willing, by October 2018, I will be deadlifting 405, squatting 315, and closing in on 315 in bench press. Well see what can be accomplished. At first, I could only workout for about ten minutes. Each new exercise made me exceptionally sore.
Incline Bench 65
Squats 45 (I could barely walk out of the gym after just repping the bar)
Deadlift 65
DB Curls 25
Nutrition Cheeseburgers and Taco Bell.
Weight 238
Early November Because of my knee pain during squats, I started doing research on the internet. I kept seeing Mark Rippetoes name, so I watched a few of Marks videos and ordered Starting Strength.
Weight 253 (I gained a lot of weight, new PR)
On November 6th, I received Starting Strength. I decided to practice technique for a week before putting up more weight.
Incline Bench 135x5
Squats -135x5
Deadlift -135x5
DB Curls 40x5
Nutrition Still eating Five Guys and McDonalds. Post: Whey in milk
Weight 248
On November 11, I decided to keep track my life in an Excel spreadsheet. Nutrition, lifts, sleep and other life goals. I dusted off Arnolds bodybuilding book and studied his nutrition plan. I researched calorie counts. According to a table on the internet, a 250lb male doing moderate workouts needs 3000 calories a day to maintain 250lbs. I decided to put myself in a 1000 calorie deficit to lose weight. I figure that I should weigh around 200 by the end of the April 2018. Im allowing myself one beer a week.
Weight 248
On November 13,
Incline Bench 135x5x5
Squats 135x5x5 (Knees dont hurt during squats. Thank you Mark)
Deadlift 135x5x5
Nutrition 1800 healthy calories. 64 oz of water. Post: Whey, creatine
Weight 247
On November 14,
DB Curls 50x5
Skull Crushers - 60x5
Nutrition - 1800 healthy calories. 96 oz of water. Post: Whey, creatine
Weight - 245
On November 15, I felt great, and decided to put up more weight.
Flat bench 185x5 (shoulder hasnt felt this good since 2007. PT really did work)
Squats 185x5
Deadlift 185x5
Press 85x5 (first time)
Nutrition 1620 calories, 110 oz of water. Post: Whey, creatine, two Advil, two Tylenol.
Weight 243
On November 18, despite having a head cold, the weight feels light, so I added weight incrementally.
Squat 225x5
Press 135x3
Flat bench 195x5
Deadlift 265x3
Nutrition Bacon cheeseburger. One ale. 650 calories of healthy food. Post: Whey, Creatine, two Advil, two Tylenol. 128 oz of water.
Weight - 242
On November 20th, Im going to see if I can do the same weight across three sets (excluding DL).
Is Mark a SS coach? If so see him some more. If not find a SS coach or go online. What the heck is a skull crusher?
A skullcrusher is a triceps extension. People typically do them lying on a bench with an ez curl bar.
Its just an assistance exercise and not part of the novice LP.
Last edited by jwardlsu; 11-19-2017 at 03:05 PM.
Is Mark a SS coach?
They say that we lose the old brain cells as we get older. Sorry.
Welcome, and wow, look at that weight coming off. Nice.
I'll be creeping on your log since we're about the same height and weight. Since you're 3 years younger than me, and considering your previous PRs, I fully expect you to surpass me in short order. Good luck on the 315 bench goal. I'll be rooting for you!
Monday, Nov 20, 2017
245x5x3 deadlift
225x5x3 squat
185x2 incline bench
145x5x3 incline bench
Weight 243
Headache, cold, tired, did it anyway.
Thank you for the responses.
Deadlift is 5 x 1 if you are following the program.