starting strength gym
Page 1 of 6 123 ... LastLast
Results 1 to 10 of 60

Thread: Greaps Training Log

  1. #1
    Join Date
    Dec 2017
    Posts
    63

    Default Greaps Training Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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
    Join Date
    Dec 2017
    Posts
    63

    Default

    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
    Posts
    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
    6,681

    Default

    What is your height?

  5. #5
    Join Date
    Dec 2017
    Posts
    63

    Default

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

  6. #6
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,681

    Default

    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
    Posts
    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
    6,681

    Default

    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
    Join Date
    Dec 2017
    Posts
    63

    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
    Join Date
    Dec 2017
    Posts
    63

    Default Squat 155x5 form check

    starting strength coach development program
    YouTube

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

Page 1 of 6 123 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •