QuantumPositron's Starting Strength Log.:

Discussion in 'Training Logs' started by QuantumPositron2, May 31, 2012.

  1. QuantumPositron2

    QuantumPositron2 New Member

    April Logs.

    Height: 6 feet, 4 inches
    Weight: 235 lbs.

    4/2/12 Volume Load: 3.7 Metric Tonnes

    Squat:* 185lbs x 5, 205lbs x 5, x 5, 185 x 5**
    Push Press: 135 x 5, 150 x 5, x 2, x3, 135 x 5
    DB Row: 80 x6, x6, x6

    *Low bar, mid-stance ala Starting Strength
    **Following a Skewed Pyramid loading paradigm as described in Tudor Bompa Periodization 5th Ed.

    4/11/12 VL: 2.2

    Squat: 185x5, 205 x5, x5
    P.Press: 135 x5, x5, x3

    04/15/12 VL: 1.6

    Squat: 185x5, x5, 205 x5
    P. Press 135 x5
    Pullup:* Bodyweight x6 x6 x5

    *Supinated hands, call that chin or pull or whatever.

    04/18/12 VL: 2.1

    Squat: 185 x5, 215 x5, x5
    Press (no leg drive): 95 x5, 135 x5, x5
    Pullup: BW x 5, x5

    04/22/12 VL: 2.4

    Squat: 205 x2, 215 x2, 225 x5 x3 x3
    Hang Clean into Push Press: 115 x3, 135 x3, 145 x5 x4
    Pullups: recorded 30 total (no, not in one set).

    04/26/12 VL: 2.9

    Squat: 205 x2 x3, 235 x3 x3
    HCPP: 135 x5, 155 x4 x4
    Push Press: 135 x6, x7, x2**
    Pullups: BW x7 x5 x5 x7
    Dips: BW x5

    **All this pressing got me nowhere. Lost my program focus :(

    04/29/12 VL: 3.3

    Squat: 205 x5 x4 x3
    P.Press: 135 x2 x2 x1, 165 x3 x2 x2 x3
    HCPP: 155 x4, 145x 4, 135 x5 x4*
    Pullups w/ FAT GRIPZ!!** BW x5 x5 x5
    Dips: BW x7

    *I thought I'd become a pressing phenom and use the Modified Hepburn. Yeeaaah. It didn't work out that way.
    ** I love Fat Gripz.
  2. QuantumPositron2

    QuantumPositron2 New Member

    It looks like I spent all of April chasing my tail squat-wise. And I didn't do any pulls. I was doing a lot of reading during this time and trying stuff out: skewed pyramids, hepburns, Poliquin's pullup routine, fat gripz, yadda yadda yadda. I lost my program focus. I also spent a lot of time in a haze from suddenly training again. Just a few squats and some presses and I was zonked for two to three days at a time. As May picked up my fitness level improved and so did my focus. I wrote the following strength goals down in my log:

    Squat: 315 lbs x 3 --> 405 lbs x 3
    Pulls: 405 lbs x 1 --> 500 lbs x 1
    Press: 205 lbs x 1--> 225 lbs x 1
    Pullups: BW x 15 -->BW x 20

    The first number was my short term goal, which I defined something I thought I could achieve in about 3 months. The second number was my long term goal, which I defined as a PR I wanted to ultimately achieve but didn't know how long it would take.
  3. QuantumPositron2

    QuantumPositron2 New Member

    May Logs

    May Logs.

    I decided to use the Starting Strength form and basic 2x/wk program. I wanted a coherent loading paradigm, something more specific than what Rippetoe outlined in his book. So I decided to use Prelipin's Strength Chart. Let's see how it went:

    05/05/12 VL: 4.4

    Squat: 185lbs x 5 x5, 205 x5
    Deadlift: 275 x 1, 295 x 1, 305 x 1, 315 x1, 325 x 1, 355 x1** Found my max. Now the work: 285 x4 x3 x3
    Push Press: 175 x1** Found my max. 125 x6 x5 x5
    Pullups: BW x9 x4

    Comment: A pull max of 355!? My last pull was over a year ago and about 315. Needless to say, I was stoked. Louie Simmons said squats can improve a deadlift. Is that what happened here? I dunno.

    05/09/12 VL: 4.1

    Squat: 185 x4, 225 x3 x3 x3 x3
    Deadlift*: 295 x3 x2 x3 x3
    Press: 115 x4, 130 x5 x5 x5
    Pullups: BW x6

    *Standard deadlift form with a mixed grip. No straps, no hooks. It turns out the fat gripz did their job.

    05/12/12 VL: 4.3

    Squat: 185 x2 x2, 235 x3 x3 x3 x3
    Deadlift: 205 x3 x3 310 x5
    Press: 115 x3 x3 x3, 135 x4 x4 x4 x4
    Pullups: BW + 15lbs: x4 x3 x3 x3

    05/14/12 VL: 3.1

    Squat: 185 x3, 205 x3, 245 x3 x3 x3 x3
    Deadlift: 225 x3 x3, 320 x5
    Press: 115 x5 x4 140 x4 x3 x3
    Pullups: BW + 17.5lbs x4 x3 x3 x2

    *Warmup sets figured at 60% of 1RM

    05/16/12 VL: 3.5

    Squat: 185 x3, 205 x3 x3 x1, 255 x3 x3 x3 x3
    Deadlift: 225 x3 x3, 330 x5
    Press: 115 x3, 145 x3 x3 x3 x2
    Pullup: BW + 20lbs x 2.

    *Press kept getting heavier over the last week or so and I struggling to push it up. So I decided to back down on the weight. Clearly something wasn't working here.

    05/18/12 Maxing Deadlift

    Deadlift: 225 x3 x3, 315 x2, 355 x1, 375 x1 !!

    YESSS! But it gets better!

    395 x1, 405 x1, 415 x1!!! <-- surprised + stoked = stokeprised?

    05/20/12 VL: 3.9

    Squat: 185 x3 205 x3, 225 x3, 265 x3 x3 x3 x3 x3
    Deadlift: 225 x3, 340 x3
    Press: 140 x4 x4 x3 x2 x2
    Pullup: BW + 20lbs x3 x4 x4

    05/23/12 VL: 6.6!!

    Squat: 205 x3 x3 x3, 225 x3 x2, 275 x3 x3 x3 x3 x3
    Deadlifts: 315 x1, 335 x1, 355 x1, 365 x5
    Press: 135 x5 x4 x3*
    Pullups: BW + 20lbs x5 x4 x4*

    *Dropped Prelipin's Chart for presses and pullups. It didn't seem to be working. I decided to go with three sets of five reps as the goal, with load increasing once I could do all 15 reps.

    Krok Rows: 50lbs x10, 60 x10, 70 x8

    05/27/12 Squat Max

    Squat: 205 x3 x3, 225 x3 x3, 315 x1 :D :D

    Squat: 205 x4 x3, 235 x3, 255 x3, 285 x3, 295 x3 x3 x3 x3.
    Pullups: BW + 20 lbs x5 x5 x4
    Krok Rows: 60 x10, 70 x10*

    *According to Matt himself, he would go for a 10RM then increase the weight. That's what I'm doing here. Nowadays he does 20RM, but he's also running out of space to hoist a 300lb dumbell which explains the high reps.
  4. QuantumPositron2

    QuantumPositron2 New Member

    May Review

    I made my short term goals for squats and deadlifts. I am really happy about that. Overhead presses just sort of stalled. And I'm dumbfounded about that. In June I'm going sloooower and doing 3 x 5's with presses and pullups. Also, I dropped 20 reps of pullups from my goals. 20 rep pullups is a strength-endurance goal. And right now I'm interested in strength only. So I need a bodyweight + xyz pounds pullup goal. In June I'm looking at some increased ab work to help support my strength goals and I will probably add krok rows only because they are fun and I'm overly attached to my deadlift max at the moment. :confused:

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