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Thread: Greaps Training Log

  1. #1
    Join Date
    Dec 2017
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    63

    Default Greaps Training Log

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    Hi, 31 year old 6'3'' 282lb male high body fat%. Following starting strength and hoping to have a strong novice progression. My goal is to become stronger and decrease body fat %.

    I am a novice, and plan to follow phase 1 as outlined. The only modification I plan to make is to change the rest days to work with my shift schedule. I will take two days rest between each workout. I have completed two workouts at this present time and my most recent exercise history has me presently stronger in the upper body than lower, and I look forward to this correcting.

    The diet plan is to consume 3200-3700 calories per day, I will commit to no alcohol. Calorie range selected from Barbell Medicines how to be a beast. Its a range within recomposition and fat loss.


    WORKOUT 1
    Squat 115X5, 115X5, 115X5
    Deadlift 135X5
    Bench Press 135X5, 135X5, 135X5

    WORKOUT 2
    Squat 125X5, 125X5, 125X5
    Deadlift 155X5
    Over Head Press 80X5, 80X5, 80X5
    Last edited by Greaps; 12-20-2017 at 05:49 AM.

  2. #2
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    Dec 2017
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    WORKOUT 3
    Squat 135X5, 135X5, 135X5
    Deadlift 165X5
    Bench Press 145X5, 145X5, 145X5

    Rest between sets is 4:00m

    +Warm Ups sets not documented, for squat its about 6 sets, Deadlift 3-4, and bench 2.

    +Additional Dead Lift Practice in the form of singles for a complete setup, probably completed about 10 more reps total doing 2-3 setups then taking a break. Next workout I intend to do additional squat practice.

    +I am reviewing starting strength's phase 1 and it appears it should be close to the example laid out as far as expected weight jumps during these first few workouts.
    Last edited by Greaps; 12-19-2017 at 10:01 AM.

  3. #3
    Join Date
    Dec 2017
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    63

    Default Plans

    Looking forward to more time in phase 1. For phase 2 I have been looking into the power cleans or barbell rows and being I don't play sports and don't have a coach, I will be going with barbell rows. And it seems the normal sets and rep scheme is 3X8.

  4. #4
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,692

    Default

    What is your height?

  5. #5
    Join Date
    Dec 2017
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    63

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    Hi Carson, updated first post to include it, I am 6'3''.

  6. #6
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,692

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    Good start. For your height you aren't excessively heavy but may not wish to gain any more. Good start. You should do well.

  7. #7
    Join Date
    Dec 2017
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    63

    Default

    WORKOUT 4
    Squat 145X5, 145X5, 145X5
    Deadlift 175X5
    Overhead Press 95X5, 95X5, 95X5

    Rest between sets 4:00m


    +Warm Ups sets not documented, for squat its about 6 sets, Deadlift 3-4, and overhead press 4

    +Foam Rolled and stretched hips prior to workout, this helped immensely when bent over pulling the slack out of the bar I could feel myself sink into my hips while maintaining hip height

    +Squats felt better, again the foam rolling and stretching helped. I also learned bar and wrist / hand placement per Mark Rippetoe and my elbows feel better. I actually felt a little banged up after last workout, but after today's I feel great, stretched out

    +Overhead Press I didn't own the plates to do a +5lb jump, and its why I did the +10lb jump. Honestly it felt good, I improved my hand / wrist position per Mark Rippetoe. Bar speed was slowed but I didn't have any sticking points

    +Weight 289lb I am eating more carbs, lower fat, and more protein than my normal diet. According to Barbell Medicine, its normal to pick up a couple lbs for someone like me starting out over the first two weeks and it should slow down and reverse with small adjustments as I get used to eating more protein and establish more of a routine to how I eat.

    +I am moving to +5lb jumps across all lifts from now on, but still plan to deadlift every workout for a while longer until I feel I cannot recover quick enough.

    +This may sound lame, but deadlifting 175X5 for me felt strong, deliberate, its my favorite exercise. Following this program and constantly reviewing all the online resources at starting strength, I can easily imagine a 225lb pull and even a body weight pull in the not so distant future. The system feels right. I have never payed so much attention to how to do these lifts step by step, I have never trained and ate like I am now, everything about this program feels purposeful.
    Last edited by Greaps; 12-22-2017 at 09:24 AM.

  8. #8
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
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    In my estimation it is the best program ever devised. It's safe and predictable. I remember playing around with weights over the years but I had no idea what I was doing. It was boring and produced nothing. But this program is very carefully devised and a great joy. I've also met some of the finest people I've ever met through this program.

  9. #9
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    Dec 2017
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    Default

    WORKOUT 5
    Squat 155X5, 155X5, 155X5
    Deadlift 185X5
    Bench Press 155X5, 155X5, 155X5

    Rest between sets 4:00m

    +Posting video of squat and deadlift on youtube for a form check which I'll post here and on the other sub forum, reviewing it myself I see some issues, ill comment when its done uploading

    +Squat is feeling so much stronger, warm ups reps with 135lb felt so easy

    +Decided to make another+10lb increase across the board after listening to a mark rippetoe podcast "if you have not added 10lb to the squat and dead each workout for the first 5-6 workouts YOUR NOT DOING THE PROGRAM" and following his word did not lead me wrong the lifts moved along without any problems

    +Phase 1 still has legs, I may have started a little bit conservatively but I don't regret it and to be honest getting tight and in position was not comfortable for the first few workouts so I am glad I took the extra time.

  10. #10
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    Dec 2017
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    63

    Default Squat 155x5 form check

    YouTube

    My own novice review is I lose tightness at the bottom, squatted to low, causing flexion of the lower back, and knee slide.

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