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Kostas’ training log
Hello fellow SS lifters!
After seeing some good progress at the gym and very motivating comments on this forum, I decided to use this thread to log my progress.
I have lifted for 10 years before Starting Strength, but never anything really heavy (I focused more on bodybuilding routines). Since August 2021, I’ve seen some good progress:
Age: 33
Starting body weight: 178lbs
Current body weight: 196lbs
Starting bench: 145lbs
Current bench: 220lbs
Starting press: 95lbs
Current press: 152.5lbs
Starting squat: 135lbs
Current squat: 285lbs
Starting deadlift: 165lbs
Current deadlift: 305lbs
Starting clean: 95lbs
Current clean: 130lbs (it’s a recently learned move)
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Monday, January 30, 2023
Squat:
295x5x3
The last set was considerably slower.
Overhead press:
I think I’ve hit a plateau with my press. No matter how long I rested between sets, this is what I managed to do:
155x2, 155x2, 155x1
155x2, 155x1, 155x1, fail
145x4, 145x1
Deadlift:
325x5x1
First time I manage to pull this weight without straps and without a belt.
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Wednesday, February 1, 2023
Bench press: 225x5x3 (this has been a goal of mine for many years!)
Squat:305x5x3 (last set kind of a grind, but manageable)
Power cleans:
135x3x5
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Sunday, February 5 2023
Extra upper body volume day
Bench: 205lbsx5x5 (90% of regular work set)
Squat walkouts: 375lbsx3x10sec hold (110% 1RM)
I noticed severe bicep and elbow pain during the descend of my bench. This is something I’ve dealt with in the past and it was due to improper squat grip. I thought I fixed this, but now that squats and bench are getting heavier, the bicep pain is back
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Tuesday, February 7 2023
Squat: 255x5x3
Overhead press: 125x5x3
Deadlift: 340x5x1(new PR!)
Taking light with squats and presses because of nagging elbow&bicep pain. Deadlift was a grind and by rep 3, I needed wrists wraps because my hands were weakened from presses.
Gotta rehab my elbows and hit that 315lb squat soon
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Saturday, February 11, 2023
SQ: 305lbsx1x5 (nagging elbow pain taking slow)
BP: 205lbsx3x5 (elbow pain pronounced)
PC: 145lbsx5x3 (I failed half of the sets and had to repeat until I got all reps in total)
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Sunday, February 19, 2023
Took a week off to heal elbows and due to hectic work schedule
SQ: 305lbx3x5 (no elbow pain)
OP: 135lbx3x5 (continue where I left off since backing off)
DL: 345lbx1x5 (failed 5th rep. Rested for 30sec and lifted that last rep successfully. No wrist wraps this time!)
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Saturday February 25, 2023
Attended a SS seminar by Carl Raghavan. Managed to make good progress:
SQ: 310lbx3x5 (no elbow pain)
OP: 145lbx3x5
DL: 350lbx1x5 (No wrist wraps, just the belt)
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Tuesday February 28, 2023
Backing off weights because left shin flared up again and my back scabs from heavy squats haven’t healed yet (almost bled last time)
SQ: 225lbx5x3
BP: 165lbx5x3
PC: 125lbx3x5
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March 2, 2023
SQ: 235lbx5x3
OP: 125lbx5x3
DL: 280lbx5x1
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