Tracking program

[Raz Roze Ben Shabat]

Info:
30 Years old.
80 KG.
Height 1.77 M
Starting Strength program 25th session Date 5/7/23 wednesday.

B
Squat
5 RepsX2 Empty bar
5 RepsX1 65
3 Reps X1 95
2 RepsX1 125
5 RepsX3 147.5
Bench press
5 RepsX2 Empty bar
5 RepsX1 45
3 Reps X1 65
2 RepsX1 85
4/5/5 RepsX1 100
Power clean
5 RepsX2 Empty bar
5 RepsX1 27.5
3 RepsX1 40
2 RepsX1 50
3 RepesX5 60

Here is what it looked like (working sets):


Kind Regards,
Raz Roze B.S

[Raz Roze Ben Shabat]

Info:
30 Years old.
*80 KG.
Height 1.77 M
Starting Strength program 26th session Date 7/7/23 friday.

A
Squat
5 RepsX2 Empty bar
5 RepsX1 67.5
3 Reps X1 100
2 RepsX1 127.5
5/5/3 RepsX1 150
Press
5 RepsX2 Empty bar
5 RepsX1 27.5
3 Reps X1 40
2 RepsX1 50
4/4/4 RepsX1 60
Deadlift
5 RepsX1 72.5
3 Reps X1 105
2 RepsX1 137.5
3 RepsX1 162.5

Here is what it looked like (working sets):


* next week i add more food.
Kind Regards,
Raz Roze B.S

[Maybach]

Your squats are still all above parallel

[Raz Roze Ben Shabat]

Thank you Maybach i will try go lower next.
Kind Regards,
Raz Roze B.S

[Raz Roze Ben Shabat]

Info:
30 Years old.
*80 KG.
Height 1.77 M
Starting Strength program 27th session Date 10/7/23 monday.

B
Squat
5 RepsX2 Empty bar
5 RepsX1 68
3 Reps X1 98
2 RepsX1 128
3/1/1 RepsX1 150
Bench press
5 RepsX2 Empty bar
5 RepsX1 45
3 Reps X1 65
2 RepsX1 85
3/3/3 RepsX1 100
Power clean
5 RepsX2 Empty bar
5 RepsX1 27.5
3 RepsX1 40
2 RepsX1 50
3 RepesX5 60

Here is what it looked like (working sets):


I felt low energy, slept 5.5 hours and didn't eat enogh food!
Kind Regards,
Raz Roze B.S

[Raz Roze Ben Shabat]

info:
30 Years old.
80 KG.
Height 1.77 M
Starting Strength program 28th session Date 12/7/23 wednesday.

A
*Squat
5 RepsX2 Empty bar
5 RepsX1 67.5
3 Reps X1 100
2 RepsX1 127.5
2/1/2 RepsX1 150
Press
5 RepsX2 Empty bar
5 RepsX1 27.5
3 Reps X1 40
2 RepsX1 50
3/3/3 RepsX1 60
Deadlift
5 RepsX1 72.5
3 Reps X1 105
2 RepsX1 137.5
1 RepX1 162.5

Here is what it looked like (working sets):


*Squat depth improved.
In the past week i changed my diet again to plant based diet, sunday to thursday my diet is vegan and friday to saturday my diet is omnivore.
Kind Regards,
Raz Roze B.S

[Raz Roze Ben Shabat]

Info:
30 Years old.
80 KG.
Height 1.77 M
Starting Strength program 29th session Date 14/7/23 friday.

B
Squat
5 RepsX2 Empty bar
5 RepsX1 67.5
3 Reps X1 100
2 RepsX1 130
4/2/1 RepsX1 150
Bench press
5 RepsX2 Empty bar
5 RepsX1 45
3 Reps X1 65
2 RepsX1 85
1/4/4 RepsX1 100
Power clean
5 RepsX2 Empty bar
5 RepsX1 27.5
3 RepsX1 40
2 RepsX1 50
3 RepesX5 60

Here is what it looked like (working sets):


Kind Regards,
Raz Roze B.S

[Raz Roze Ben Shabat]

Info:
30 Years old.
80 KG.
Height 1.77 M
Starting Strength program 30th session Date 17/7/23 monday.

A
Squat
5 RepsX2 Empty bar
5 RepsX1 67.5
3 Reps X1 100
2 RepsX1 127.5
1/1/0 RepsX1 150
Press
5 RepsX2 Empty bar
5 RepsX1 27.5
3 Reps X1 40
2 RepsX1 50
4/4/4 RepsX1 60
Deadlift
5 RepsX1 72.5
3 Reps X1 105
2 RepsX1 137.5
3 RepX1 162.5

Here is what it looked like (working sets):


Starting Strength program 31st session Date 19/7/23 wednesday.

B
Squat
5 RepsX2 Empty bar
5 RepsX1 67.5
3 Reps X1 100
2 RepsX1 130
1/2/1 RepsX1 150
Bench press
5 RepsX2 Empty bar
5 RepsX1 45
3 Reps X1 65
2 RepsX1 85
3/4/4 RepsX1 100
Power clean
5 RepsX2 Empty bar
5 RepsX1 27.5
3 RepsX1 40
2 RepsX1 50
3 RepesX5 60

Here is what it looked like (working sets):


Starting Strength program 32nd session Date 21/7/23 friday.

A
Squat
5 RepsX2 Empty bar
5 RepsX1 67.5
3 Reps X1 100
2 RepsX1 127.5
2/1/2 RepsX1 150
Press
5 RepsX2 Empty bar
5 RepsX1 27.5
3 Reps X1 40
2 RepsX1 50
3/3/3 RepsX1 60
Deadlift
5 RepsX1 72.5
3 Reps X1 105
2 RepsX1 137.5
3 RepX1 162.5

Here is what it looked like (working sets):


In the past week averege sleeping time 5 hours, not enogh sleep and food for me to recover
Kind Regards,
Raz Roze B.S

[Raz Roze Ben Shabat]

Info:
30 Years old.
80 KG.
Height 1.77 M
Starting Strength program 33rd session Date 24/7/23 monday.

B
Squat
5 RepsX2 Empty bar
5 RepsX1 67.5
3 Reps X1 100
2 RepsX1 130
2/1/1 RepsX1 150
Bench press
5 RepsX2 Empty bar
5 RepsX1 45
3 Reps X1 65
2 RepsX1 85
5/4/3 RepsX1 100
Power clean
5 RepsX2 Empty bar
5 RepsX1 27.5
3 RepsX1 40
2 RepsX1 50
3 RepesX5 60

Here is what it looked like (working sets):


Starting Strength program 34th session Date 26/7/23 wednesday.

A
Squat
5 RepsX2 Empty bar
5 RepsX1 67.5
3 Reps X1 100
2 RepsX1 127.5
1/0 RepsX1 150
1/0/2 RepsX1 150
5 RepsX1 135
Press
5 RepsX2 Empty bar
5 RepsX1 27.5
3 Reps X1 40
2 RepsX1 50
3/4/3 RepsX1 60
Deadlift
5 RepsX1 72.5
3 Reps X1 105
2 RepsX1 137.5
3 RepX1 162.5

Here is what it looked like (working sets):


Starting Strength program 35th session Date 28/7/23 friday.

B
Squat
5 RepsX2 Empty bar
5 RepsX1 67.5
3 Reps X1 100
2 RepsX1 130
5 RepsX2 140
5 RepsX2 140
5 RepsX1 135
Bench press
5 RepsX2 Empty bar
5 RepsX1 45
3 Reps X1 65
2 RepsX1 85
3/3/2 RepsX1 100
Power clean
5 RepsX2 Empty bar
5 RepsX1 27.5
3 RepsX1 40
2 RepsX1 50
3 RepesX5 60

Here is what it looked like (working sets):


Squat after failing complete my reps of 5 for sets for weeks i lower the weights to practice my technique again.
Kind Regards,
Raz Roze B.S

[Raz Roze Ben Shabat]

Info:
30 Years old.
80 KG.
Height 1.77 M
Starting Strength program 36th session Date 31/7/23 monday.

A
Squat
5 RepsX2 Empty bar
5 RepsX1 45
3 Reps X1 65
2 RepsX1 85
5 RepsX3 100
Press
5 RepsX2 Empty bar
5 RepsX1 27.5
3 Reps X1 40
2 RepsX1 50
4/4/4 RepsX1 60
Deadlift
5 RepsX1 72.5
3 Reps X1 105
2 RepsX1 137.5
3 RepX1 162.5

Here is what it looked like (working sets):


*Squat focused on pointing my nipples to the floor and i feel all movement changed for good)
Kind Regards,
Raz Roze B.S