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Old 12-02-2014, 04:12 AM   #1
Gorship
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Join Date: Apr 2013
Posts: 291
Training Exp: 1-2 altogether.
Training Type: Starting Strength
Fav Exercise: DeadLift
Fav Supp: Creatine + Beta Alanine.
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Default Gorship -Starting Strength.

Hey all, Sooo I was out of the site for a bit, changed jobs, doing Solidworks design and labor now, and the summer we had a big job, and then I blew my rotator cuff so I had to start from scratch basically. I did some thinking and really found that 5/3/1 may have been a bit to advanced for my level in terms of growth and development. So I decided to give Starting Strength a shot, and I really enjoy it. SS has 3 phases if you don't know, Im going to continue phase 1 until I really start to plateau... a lot of people say only a month but, the progress is so constant I dont see the point in switching.

Thus the program is this

Workout A
Squat 3x5
Bench 3x5
DL 1x5

Workout B
Squat 3x5
Press 3x5
DL 1x5

3 days a week and you alternate ABA BAB blah blah you get it.

Now since I blew my shoulder I added some rehab work and abdominals because even with a belly i want a good solid core for Squats and DL and Press and yes even bench. so in final it looks like such:

Workout A
Squat 3x5
Bench 3x5
DL 1x5
Shoulder rehab
Abs till fail (some sort of ab workout, weighted twists, side bends, situps on a slanted bench etc)

Workout B
Squat 3x5
Press 3x5
DL 1x5
Shoulder rehab
Abs till fail (some sort of ab workout, weighted twists, side bends, situps on a slanted bench etc)


Here is Novembers progress report, ive been just keeping a word document on my phone:

Friday Nov 7
Squat 115 3x5
Press 95 5,5,4
Deadlift, 235 3x5

Saturday Nov 8
Sunday Nov 9

Monday Nov 10
125 squat 3x5
95 bench 3x5
245 dead. 1x5
Situps and leg raises to failure

Wed Nov 12
135 3x5
95 press 3x5
255 1x5
Situp failure

Nov 14
145 squat high bar, 5 lbs only next week
265 dead 1x5
Bar power cleans
Bar front squat x3
100lbs bench 3x5
Situps to fail


Nov16th
155 squat 3x5 back to lowbar, feels better.
100 press 5,5,4
275 deadlift
Shoulder rehab
Situps weighted failure

Nov19
165 squat 3x5
285 deadlift
105 bench 3x5
Shoulder rhab
Situps to failure


Nov 21st
175 5,5,3 I did 5 but last two shaky redo
100 press 3x5
295 deadlift 1x5
Shoulder rehab
Side bends abs
Nov 23
175 3x5
305 dl 1x5 forgot mah straps! Mah handssss
110 bench
Shoulder rehab
Abs till failure

November 26
185 3x5 only add 5 lbs next wo bar speed slow
105 press 3x5
315 dead 1x5
Shoulder
Abs

Nov 28

195 squat 3x5 bar speed better, only 5lbs again till its up
115 bench 3x5
325 1x5
Shoulder rehab
Abs to fail.

also just since im here Today it was

Dec 1
200 Squat 5,5,4 (redo 200 next session)
115 press (tried upping 10 lbs) 5,5,4 (redo 115 next session)
335 Deadlift 1x5
shoulder rehab
abs to fail.


anyway thats where im at. Hope you are all doing well!

God Bless
Jordan.
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Old 12-04-2014, 03:56 AM   #2
Gorship
Senior Member
Uber Brawn
Points: 1,682, Level: 23 Points: 1,682, Level: 23 Points: 1,682, Level: 23
Activity: 11% Activity: 11% Activity: 11%
 
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Join Date: Apr 2013
Posts: 291
Training Exp: 1-2 altogether.
Training Type: Starting Strength
Fav Exercise: DeadLift
Fav Supp: Creatine + Beta Alanine.
Reputation: 18142
Gorship is a dedicated contributorGorship is a dedicated contributorGorship is a dedicated contributorGorship is a dedicated contributorGorship is a dedicated contributorGorship is a dedicated contributorGorship is a dedicated contributorGorship is a dedicated contributorGorship is a dedicated contributorGorship is a dedicated contributorGorship is a dedicated contributor
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Todays workout:

200 Squat 3x5
120 Bench 3x5
345 Deadlift 1x5
Shoulder rehab
Abs till fail.

boom! felt good. maintaining that neutral head position in squat and deadlift really helps with balance and strength
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