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Thread: Resolution 2019 - Get Stronger

  1. #61
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    Jul 2018
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    Carmel, IN
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    • starting strength seminar april 2024
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    Did the chins for tomorrow's workout while coaching my son today.

    Missed the last rep of the second set because I didn't rest enough between sets. I'm still going to add weight next workout.

    Chins: (181.2 + 12.5) = 193.7x5,4,5
    Last edited by Adam Levine; 02-03-2019 at 03:58 PM.

  2. #62
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    Jul 2018
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    Carmel, IN
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    558

    Default Body and Diet Stats for Week 6/1

    Body and Diet Stats for Week 6, or is it week 1?
    Notes:
    - SSOC Club has downed my lifts so much, I don't think I can call this week 6 anymore. It's week 1.
    - Still need to gain weight faster and more consistently. Added 64 carbs over the span of the week. That should *$#& do it.
    - How the ... did I lose over a pound this week?
    - Gaining 3lb LBM on 1.4lb weight should be impossible, so I'm assuming it is and my numbers are wrong. Even if right, it isn't good.

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 175.9lb (Down 1.1lb.. HOW?)
    Neck: 15.75" (Unchanged)
    Waist: 33.75" (Down 0.5")
    Body Fat (by Navy Calculator): 15.6% (Down 1%)
    LBM (by Navy Calculator): 148lb (Unchanged)
    Average morning/fasting blood sugar: 111
    Total Weight Gain on NLP: 1.4lb
    Total LBM Gain on NLP: 3lb

    Diet Stats:
    Average calories/day: 2,914
    Average protien/day: 303g
    Average carbs/day: 326g
    Average fat/day: 51g
    Protien from dairy: 397g - 3 GOM equivalent (19%)
    Supplementation and drugs:
    - 5,000 IU of Vitamin D per day
    - 1 Flintsones multivitamin/day
    - 10mg Atorvastatin/day
    - 1 OTC Esomeprazole/2 days
    - 5g Creatine per day
    - 15tsp benefiber per day
    - 2g+ DHA and EPA per day, in the form of canned salmon
    Last edited by Adam Levine; 02-04-2019 at 08:53 AM.

  3. #63
    Join Date
    Jul 2018
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    Carmel, IN
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    Default Workout 20 of 150 - Monday 2/4

    Workout 20 of 150 - Monday 2/4
    Boring workout. Easy with SSOC Club deload, and I did the chins Sunday...

    Sunday:
    Chins: (181.2 + 12.5) = 193.7x5,4,5

    Monday:
    Squat: 150x5x3
    Bench: 135x5x3
    Deadlift: 230x5x1

    Adam Levine on Instagram: “Workout 20 of 150 Very easy workout. @startingstrengthonlinecoaching has me on a progression that will probably have my lifts back up to…”

  4. #64
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    Jul 2018
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    Carmel, IN
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    Workout 21 of 150 - Wednesday 2/6
    Another easy workout, working back up to old workset weights. I was a little rushed for time, so I rushed some of the sets, cut some rest, and skipped a warmup set.

    Chins: (182.6 + 12.5) = 195.1x5x1
    Squat: 155x5x3
    Chins: (182.6 + 12.5) = 195.1x5x1
    Press: 80x5x3
    Chins: (182.6 + 12.5) = 195.1x5x1
    Deadlift: 235x5x1

    Adam Levine on Instagram: “Workout 21 of 150 Another easy one, basically to plan. I was a little crunched for time so I rushed a few sets, cut some rest, and…”

  5. #65
    Join Date
    Jul 2018
    Location
    Carmel, IN
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    Default Workout 22 of 150 - Friday 2/8

    Workout 22 of 150 - Friday 2/8
    I've been doing deficit deadlifts for months without knowing it! Turns out, the 45s at my gym are 15 5/8" diameter - 2" undersize. Good catch on the part of my SSOC intern - no clue how he saw that. I'm going to see if I can jack up the bar a bit for Workout 23. I don't think it really made a huge difference - I've never had trouble getting my deadlifts off the floor - if I'm going to fail, it will be higher up.

    Missed the last rep on chins. I'm thinking I may be advanced novice on chins and unable to add weight unless I have 3 days rest instead of 2.

    Neutral grip pullups: (183.2+13.25)=196.45x5x1
    Squat: 160x5x3
    Neutral grip pullups: (183.2+13.25)=196.45x5x1
    Bench: 140x5x3
    Neutral grip pullups: (183.2+13.25)=196.45x4x1
    Deficit Deadlifts: 240x5x1

    Adam Levine on Instagram: “Workout 22 of 150 My @startingstrengthonlinecoaching intern made an amazing observation considering he's 1000 miles away. The 45lb plates…”
    Last edited by Adam Levine; 02-08-2019 at 08:15 AM.

  6. #66
    Join Date
    Oct 2018
    Location
    Sahuarita, AZ
    Posts
    328

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    I have plates that look similar to at your gym, and I was so glad to get settled bumpers. Not sure how big a difference it really made, but it just feels better.

  7. #67
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    558

    Default Body and Diet Stats for Week 7

    Body and Diet Stats for Week 7
    Notes:
    - Easy SSOC club-programmed week. Lifts are about as heavy as I was doing in early January.
    - Good weight gain. Might have overdone it, but at least I gained.

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 178.3lb (up 2.4lb)
    Neck: 15.75" (Unchanged)
    Waist: 34" (Up 1/4")
    Body Fat (by Navy Calculator): 16.1% (Up 0.5%)
    LBM (by Navy Calculator): 150lb (Up 2lb)
    Average morning/fasting blood sugar: 119 (Not good...)
    Total Weight Gain on NLP: 3.8lb
    Total LBM Gain on NLP: 5lb

    Diet Stats:
    Average calories/day: 3,352
    Average protein/day: 308g
    Average carbs/day: 377g
    Average fat/day: 76g
    Protein from dairy: 361g - 2.8 GOM equivalent (17%)
    Supplementation and drugs:
    - 5,000 IU of Vitamin D per day
    - 1 Flintsones multivitamin/day
    - 10mg Atorvastatin/day
    - 1 OTC Esomeprazole/2 days
    - 5g Creatine per day
    - 15tsp benefiber per day
    - 2g+ DHA and EPA per day, in the form of canned salmon
    Last edited by Adam Levine; 02-10-2019 at 10:52 AM.

  8. #68
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
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    Default Workout 23 of 150 - Monday 2/11

    Workout 23 of 150 - Monday 2/11
    Jacked the bar up closer to regulation height for deadlifts. I was probably about 1/4" high - I'll get a better system.

    Missed the last rep on chins again, and it wasn't even close. Have to answer the three questions for chins:
    - Is it recovery? - No, sleep and diet was on-point.
    - Is it interset rest? - No, about 20 minutes between chin sets.
    - Is it greed? - No, 1.5lb/workout seems reasonable and not greedy
    - Is it technique? - Possible, but unlikely which chins. Most form deficiencies in chins make the exercise easier (kipping, cheating the ROM)
    - Is it the fact I used three belts on the last set? No, I accommodated for the weight of the belts.

    So, I need to change chin programming. My plan is to cut back to 2x/week, making Monday a "Light Day" at 3x5 unweighted, and Friday an intensity day at 3x5, adding 2lb/week.

    Workout sequence:
    Chins: (183.6+14.5)=198.1x5x1
    Squat: 45x5, 70x5, 100x3, 125x2, 150x1, 165x5x3
    Chins: (186.4+11.5)=197.9x5x1
    Press: 45x5, 55x5, 60x3, 70x2, 75x1, 85x4x3
    Chins: (188.2+9.75)=197.95x5x1
    Deadlift: 125x5, 185x3, 225x1, 245x5x1

    Adam Levine on Instagram: “Workout 23 of 150 Workouts are starting to get more challenging again. Still not really hard. Added an extra belt for each set of chins.…”

  9. #69
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
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    Default Workout 24 of 150 - Wednesday 2/13

    Workout 24 of 150 - Wednesday 2/13
    Oddly easy workout. Everything was easy, even though my squat is finally back up to pre-SSOC levels. No chins.

    Workout sequence:
    Squat: 45x5, 75x5, 95x3, 135x2, 155x1, 170x5x3
    Bench: 45x5, 65x5, 95x3, 115x2, 135x1, 145x5x3
    Deadlift: 135x5, 180x3, 225x1, 250x5x1

    Adam Levine on Instagram: “Workout 24 of 150 Finally back up to my pre-@startingstrengthonlinecoaching weight on squat. Felt pretty easy. In fact, all the lifts…”
    Last edited by Adam Levine; 02-13-2019 at 08:20 AM. Reason: Linked to wrong workout...

  10. #70
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    Jul 2018
    Location
    Carmel, IN
    Posts
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    Default Workout 25 of 150 - Friday 2/15

    starting strength coach development program
    Workout 25 of 150 - Friday 2/15
    25 NLP workouts - 100% attendance, 3 days/week, every week.

    Workout sequence:
    Chins: (181.6+16.5)=198.1x5
    Squat: 45x5, 75x5, 105x3, 135x2, 160x1, 175x5x3
    Chins: (181.6+16.5)=198.1x5
    Press: 45x5, 55x5, 65x3, 75x2, 80x1, 90x5x3
    Chins: (181.6+16.5)=198.1x5
    Deadlift: 165x5, 205x2, 255x5x1

    Adam Levine on Instagram: “Workout 25 of 150 Squat was interesting. My coach told me to use a wider stance, but when I did, I missed depth, so I brought back my…”

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