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Old 05-19-2010, 10:17 AM   #11
bas781
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Wednesday May 19, 2010

Squat

box squat warmup sets
45x5
100x5
135x5

back squat warmup
180x2

back squat work sets
210x5
210x5
210x2 (failed in the hole 3rd rep)
175x5 (box squat)

bench press (back-off period work)

warmup sets
45x5
95x5
135x5
155x2

work sets
170x5
170x5
170x5

some assistance work (circuit, little rest between movements)

dead hang chinup
BWx7
BWx7

back ext.
BWx10
25#x10

dips
BWx10
BWx8

Admittedly bummed out about failing on my last work set of back squat until I realized that 210x5 on the first 2 work sets is a new PR. I'm PRing, even if it's with lame weight, just about every time I step into the gym so what's there for me to whine about.
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Old 05-21-2010, 03:29 PM   #12
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Join Date: May 2010
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Friday May 21, 2010

Squat

warmup sets
95x5
125x5
155x5
175x2

work sets
210x5 (poor form, felt like shiz, backed off)
200x5
200x5

Strict Press

warmup sets
45x5
85x5
105x5

work sets (back off period work)
115x5
115x5
115x5

Probably the worst day I've had in the gym since beginning Starting Strength, but I had no one to blame by myself. The calorie intake has been pitiful this week. Running low on funds until next week so I just didn't get in anywhere near the calories I needed most of the week. I'd say from Wed. on I just felt really weak (more than usual) and worn down, culminating in today's disappointing workout.

In the word's of Rip, "if you're not getting the calories in that you need then YNDTP 'you're not doing the program.'"
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Old 05-21-2010, 04:11 PM   #13
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Good effort. I gave days on squats where I feel off. Get right back at it next time.
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Old 05-26-2010, 12:39 PM   #14
bas781
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Join Date: May 2010
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Fav Exercise: deadlift
Reputation: 3327
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Monday May 24, 2010

Box Squat

warmup sets
45x5
100x5
135x5
155x3

work sets
185x3
185x3
185x3
185x3
185x3

Bench Press

warmup sets
45x5
95x5
135x5
155x2

work sets (back-off period)
175x5
175x5
175x5

Power Clean

warmup sets
45x3
45x3
95x3

work sets
120x3
120x3
120x3
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Old 05-26-2010, 12:42 PM   #15
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Wednesday May 26, 2010

Squat

warmup sets
45x5
95x5
135x5
185x2

work sets
205x5
205x5
205x5

Press

warmup sets
45x5
85x5
105x3

work sets (back-off period)
120x5
120x5
120x5

Assistance Work

dead hang chinups - BW
8
6
5 (pullups)

super set w/

weighted back ext.
25#x10
25#x10
25#x10
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Old 05-28-2010, 07:55 PM   #16
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Join Date: May 2010
Location: Garden City, KS
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Training Type: General Fitness
Fav Exercise: deadlift
Reputation: 3327
bas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good posts
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Friday May 28, 2010

Squat

back squat

warmup sets
45x5
95x5
135x5
185x2

work sets
210x5
210x5
210x5

Deadlift


135x5
185x5
225x5
275x2
315x1 PR
335x1 PR
345 - F


Squats felt great today, much better speed, wasn't fighting it nearly as bad. My eating was considerably better this week in calorie intake. Last night was concluded with a massive dish of a beef loaded lasagna. Was supposed to be a bench press day as well but my left elbow was really throbbing and sore from some chinups or something I tweaked the other day. Felt ok doing deads, might have bested 335 with a non-sore elbow but hey, it's a new PR, I'll take it.
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Old 06-02-2010, 05:16 PM   #17
bas781
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Join Date: May 2010
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Training Type: General Fitness
Fav Exercise: deadlift
Reputation: 3327
bas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good postsbas781 has made some very good posts
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Tuesday June 1, 2010

Power Cleans

warmup sets
45x3
45x3
95x3

work sets
115x3
115x3
115x3
125x3
125x3

Met-Con

5 rounds for time of:

5 dead hang pullups
10 air squats
10 55# DB swings

Still on linear. It's a 4 day a week program for the next 6 weeks. Squatting twice a week (M, Th.), deadlifting and cleaning once a week (Tues, Fri). 2 sub 10 min. met-cons on deadlift and clean days. Wed. off.
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Old 06-02-2010, 06:34 PM   #18
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Deadlifts are looking strong. For some reason I keep missing your log updates. You must post after I chill for the night.

How are you liking the multiple weekly squat sessions?
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Old 06-02-2010, 06:42 PM   #19
bas781
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Join Date: May 2010
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Fav Exercise: deadlift
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The squat sessions have been absolutely the difference maker everywhere.

The deadlift increase from my old PR (was 305) is all from squatting and continuing to work in the power cleans (getting off the floor faster).

Still eating a lot, but got rid of a lot of the bread/grain intake. Was making me really lethargic.
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Old 06-02-2010, 06:43 PM   #20
BendtheBar
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Quote:
Originally Posted by bas781 View Post
The squat sessions have been absolutely the difference maker everywhere.

The deadlift increase from my old PR (was 305) is all from squatting and continuing to work in the power cleans (getting off the floor faster).

Still eating a lot, but got rid of a lot of the bread/grain intake. Was making me really lethargic.
Any lingering DOMs from previous sessions?
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