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  1. #21
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    Mar 2019
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    • phoenix arizona seminar date
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    20. April 2019

    Squats

    3x5x82,5kg (180 lbs)

    I still think the barposition on my back is too high . first time squats felt hard.


    Press

    3x5x42,5 kg (94 lbs)

    Well i think i will try another 5 pound jump before i switch to 2 . But not sure About that .
    Those reps felt really hard , maybe droppin down to 2lbs increments is the right decision here .

    Power cleans
    Training for technique

    Chin ups
    BWx 5,4,4

  2. #22
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    Mar 2019
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    22. April 2019

    Squat

    3x5x85 kg

    Bench Press

    3x5x60 kg


    Deadlift
    1x5x115 kg







    24.April 2019

    Squats
    3x5x87,5 kg

    Press
    3x5x45 kg


    I made another 5 Pound increase here .
    Im not sure if i should Switch to 2 lbs or just try 5 lbs as long as i fail them and microload then ?!

    Power cleans
    Training for technique and then
    3 x 3 x 30 kg

    I will give them another try and some hours of training this weekend , if i cant get the form down better i think ill make a Switch to rows.


    All in all im pretty happy with my progress , the 2 biggest downsides are the 2nd pull movement on B days and the difficulty to spot the right place on my back for the bar when im doing squats .

  3. #23
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    Mar 2019
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    26. April 2019


    Squat

    3x5x90 (200 lbs)

    way better bar placement (watched alot of videos) . Felt heavy .

    Bench Press

    3x5x62,5 kg (137 lbs)

    Had some pain in the left arm .

    Deadlift


    1x5x120 kg (265 lbs)

    Those were damn heavy today . I will switch to 5 lbs jumps from here on .
    Last edited by Robston; 04-28-2019 at 03:07 AM.

  4. #24
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    Mar 2019
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    A short resumee after 4 weeks of starting strength :

    comparison of the lifts :

    Squats
    55 kg (120 lbs) --> 90 kg (200 lbs) | + 80 lbs

    Press
    32.5 kg (~ 70 lbs ) --> 45 kg ( 100 lbs) | + 30 lbs

    Deadlift
    70 kg (155 lbs) -->120 kg (265 lbs) | + 110 lbs

    Bench Press
    45 kg (105 lbs) -->62,5 kg (135 lbs) | + 30 lbs



    I gained about 5 kg ( 11 lbs ) of bodyweight and ~ 1 Inch in waistsize .
    Im now at 209 pound @ 5'11 .
    I think ill watch my food intake a little bit more carefully , since im already heavy .

    I will microload ( 2,5 lbs ) the press and lower the increments in deadlifts to 5 lbs from now .

    all in all im pretty satisfied .

    My biggest enemy is really my mind , i question my ability to squat an heavier load after each session and Long before it takes place ( and i am still at low weights !!)
    Last edited by Robston; 05-06-2019 at 09:50 AM.

  5. #25
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    Mar 2019
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    A full week has passed by and those are the results :

    Monday 29. April

    Squat 3x5x92,5 kg
    Press 3x5x46 kg
    PC 5x3x20 kg
    Chin Ups 5,4,4

    Wednesday 01. May

    Squat 3x5x95 kg
    Bench 3x5x65 kg
    Deadlift 1x5x122,5 kg

    Friday 3. May

    Squat 3x5x97,5 kg
    Press 5,4,5 x 47 kg
    Chins 4,4,4


    missed the 2nd set of my press but third went okay again .
    I think it was some sort of technical failure , i will just repeat this workout .
    chins went bad aswell .
    eating and sleep should be on point (myfitnesspal is at ~4000 kcal a day) .

    im pretty hyped for next week , finally reaching a 2 plate squat .
    Last edited by Robston; 05-06-2019 at 09:51 AM.

  6. #26
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    Mar 2019
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    Tue 7. May

    Squat 3x5x100 kg
    Bench 3x5x67.5 kg
    Deadlift 1x5x125 kg

    My upper Body lifts feel extremly weak compared to my squats .
    DL starts to slow down by a good amount , i need about 1,5 minutes to perform a set of five (including resets of starting position)

    I cant help myself but i always feel overwhelmed by te weight when i bench press .
    Could it be beneficial to take a small reset and microload my bench , even if i did all 5 reps last time ?
    I find my numbers pretty low compared to others , so i always have the Feeling something went wrong.

  7. #27
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    Mar 2019
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    Thu 9. May

    Squat 3x5x102.5 kg
    Press 3x5x47 kg
    Chins 3 + 7 assisted , 3 + 7 assisted , 7 assisted

    47 went up in the second try . Im still not sure what to do here , the press felt so damn hard . the 4th and 5th rep of the 2nd and 3rd set were total grinders , even a bug on it would make me fail it .

  8. #28
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    Mar 2019
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    Sat 11. May

    Squat 3x5x105 kg
    Bench 3x5x 70 kg

    chin ups (done in the evening) (bw + assisted)
    4+6
    3+7
    2+8

    Since i cant get down PCS iam satisfied with i will switch to the PP novice LP (Chins/Pull ups in lieu of PCs and DLing 1.5times/week)
    Im practising them though at light weights after my Chins.
    Last edited by Robston; 05-12-2019 at 03:56 AM.

  9. #29
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    Mar 2018
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    Spain
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    Quote Originally Posted by Robston View Post
    47 went up in the second try . Im still not sure what to do here , the press felt so damn hard . the 4th and 5th rep of the 2nd and 3rd set were total grinders , even a bug on it would make me fail it .
    Going from 3 sets of 5 to 5 sets of 3 is the usual recommendation here.

  10. #30
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    Mar 2019
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    31

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    starting strength nutrition camp
    Quote Originally Posted by Antonio de Blas View Post
    Going from 3 sets of 5 to 5 sets of 3 is the usual recommendation here.
    Yeah , i read About that .
    I will keep on doing 3x5 untill i hit a wall again and then switch to 5x3 ( and then eventually switch to TM for my press or for both upper Body Lifts as in the article of Nick Delgadillo)
    Thank you for your advice !

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