I measured myself this morning :
37,5 @ Navel
34,3 @ waistline
202 pounds
it seems like im eating too much .
jds , thank you for the kind words .
I live in Marburg / state of hesse .
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I measured myself this morning :
37,5 @ Navel
34,3 @ waistline
202 pounds
it seems like im eating too much .
jds , thank you for the kind words .
I live in Marburg / state of hesse .
8. April 2019
Squat
2 x 5 x 20 kg
1 x 5 x 30 kg
1 x 3 x 40 kg
1 x 2 x 55 kg
3 x 5 x 70 kg (155 lbs)
Squats felt harder then expected . I think i did something terribly wrong , it could had been my chestposition or a way to vertical back angle.
The reps started to slow down just a little bit , but i want to take 10 punds increments all the way until i fail on the last rep .
Bench Press
2 x 5 x 20 kg
1 x 5 x 30 kg
1 x 3 x 35 kg
1 x 2 x 40 kg
3 x 5 x 50 kg (110 lbs)
Pretty easy , i think i started really low here but decided i will go with 5 Pounds increments .
Deadlift
2 x 5 x 50 kg
1 x 3 x 60 kg
1 x 2 x 75 kg
1 x 5 x 95 kg (210 lbs)
Deadlifts felt easy and my technique just feels on point on them .
So i finished my first week of Starting Strength .
Squat went from 120 -- > 155
Bench went from 105 -- > 110
Press went from 65 --> 75
Deadlift went from 155 --> 210
Im pretty happy with that . But i dont know if im really that weak on my upper body or i just fucked up evaluating my strength .
Hey Robert! Great job on your first week!
Don't worry if it feels too easy after your first week. It will get plenty challenging soon enough. Just worry about getting that form down. I know I speak for all the other technique forum nerds when I say we'd love to see some videos ;) I'd caution you against taking your current weight jumps to the point of failure though. You want to avoid getting stuck for as long as possible. Better to switch to 5 lbs jumps too early than too late on the squat. Again, this is especially true if you're not sure about your form. It's a lot harder to correct problems when you're fighting for your life under something you're not sure you can lift.
Keep up the good work!
10. April 2019
Squats
2 x 5 x 20 kg
1 x 5 x 40 kg
1 x 3 x 50 kg
1 x 2 x 60 kg
3 x 5 x 72,5 kg (160 lbs)
Felt good . Hip drive wasnt that good in the 3rd Set . Not 100 % sure About bar position on my back .
Press
2 x 5 x 10 kg
1 x 5 x 20 kg
1 x 3 x 30 kg
3 x 5 x 37.5 kg (~ 83 lbs)
Press went well . felt light and like there is much room to improve . Im happy with those when i remember how 35 kg felt like i would die .
Technique is okay , but some reps feel MUCH better then others.
Deadlift
1 x 5 x 50 kg
1 x 3 x 70 kg
1 x 2 x 85 kg
1 x 5 x 100 kg (220lbs)
This is my first "2 plate" and the most weight i moved ever in my whole life :)
felt okay . i will reread the chapter in SSBT though . I always feel like my hips are too high .
Great Workout .
My weight went up ~ 4 lbs and i got ~0,5 Inch more on my navel . Im pretty sure this is way too much / fast for some1 in my demographic .
I will do light cardio walks every morning . Im tracking my foos intake for 7 days now.
12. April 2019
Squats
2 x 5 x 20 kg
1 x 5 x 30 kg
1 x 3 x 45 kg
1 x 2 x 60 kg
3 x 5 x 75 kg (165 lbs)
Got my squatshoes today . I have a real problem to find the right barposition on my shoulders .
I think hence my backangle and depth are not correct ( i feel like going to deep).
Is there an easy way/cue/trick to find the spot right under the scapula bone?
Bench Press
2 x 5 x 20 kg
1 x 5 x 25 kg
1 x 3 x 35 kg
1 x 2 x 42.5 kg
3 x 5 x 55 kg (120 lbs)
I made a mistake here and added 10 lbs . Was okay though .
Should i repeat the weight next workout or just Keep adding 5 lbs?
Deadlift
2 x 5 x 50 kg
1 x 3 x 60 kg
1 x 2 x 90 kg
1 x 5 x 105 kg (230 lbs)
Okay .
From next week on im going to alternate between PCs/DLs .
If i cant get those PCs right , is there any good alternative ?
15. April 2019
Squats
2 x 5 x 20 kg
1 x 5 x 30 kg
1 x 3 x 45 kg
1 x 2 x 60 kg
3 x 5 x 77.5 kg (170 lbs)
Press
2 x 5 x 10 kg
1 x 5 x 20 kg
1 x 3 x 30 kg
3 x 5 x 40 kg (88 lbs)
Power cleans
Did some technique work , will Need some more sessions . Trying to find some1 to coach me PCs .
Chin - Ups
BW x 4,4,3
You have a few options if PCs prove to be a headache:
1) Alternate Heavy Deadlifts days with Light Deadlift days.
2) Instead of PCs do barbell rows
3) Instead of PCs do chin ups
4) Combine any options above with PCs but just using the bar to focus on PC technique.
Light Deadlift 60% of your heavy deadlift.
Try 3 sets of 5. Adjust as necessary.
I had to skip my training yesterday , so i went to the gym today .
Squats
2x5x20 kg
1x5x30 kg
1x3x50 kg
1x2x60 kg
3x5x80 kg (175 lbs)
Squats felt good today. 1 or 2 were sloppy but overall they just felt right and easy.
Bench Press
2x5x20 kg
1x5x30 kg
1x3x40 kg
1x2x50 kg
3x5x57,5 kg (125 lbs)
Well , by far my worst lift . It seems like racking out tires me completely.
I need to join a gym with better equipment.
Deadlift
2x5x50 kg
1x3x70 kg
1x2x90 kg
1x5x110 kg (240 lbs)
Okay . i did 5x1 without any break , just to set myself up for each rep. I think i had a light round back 2/5 times .