I have decided to do Starting Strength to boost up my pathetic lifts.
Bodyweight:200lbs
Current Maxes:
300lbs Back Squat
350lbs Deadlift
200lbs Bench Press
105lbs x 8 Military Press
135lbs x 10 Power Clean (lol yeah, I did it for high reps)
Starting Strength goals:
Squat 315lbs+ for 3 sets of 5.
Deadlift 405 for 1 set of 5.
Bench Press 225 for 3 sets of 5.
Military Press 135lbs for 3 sets of 5
Workout A:
Back Squat
225 x 3 sets of 5 reps
Bench
140lbs x 3 sets of 5 reps
(I am benching in the squat rack by myself now with the safety pins set at chest height. Still playing around with this trying to get the right bar path. I suck at benching!)
Deadlift
255 x 1 set of 5 reps
Started light for all the lifts except the bench felt surprisingly hard! Need to work on the technique!
Good luck to you man! Eat as much as you can on this program! Squatting 3x week is killer.
Thanks!
I’m actually going on a 2 month vacation next Tuesday, I will be able to fit one more session here in the local gym and then when I will have to join some short term plan. I’m really excited! Really hope to push my lifts up with SS.
Here’s what I’m eating: (My weight fluctuates between 200-205lbs-- gonna try to eat around maintenance or a bit above, I’m not exactly the leanest guy around but I’m not fat either.)
Breakfast: 3 whole eggs, 2 pieces of wholegrain toast, 1 cup of oatmeal, 4 fish oil capsules and 1 cup of green tea
Snack: 1-2 cans of small extra virgin olive oil tuna with 1-2 cups milk
Lunch: 1-2 cups of rice with protein source (usually 7oz chicken breast) mixed with some iceberg lettuce (heard these aren’t so good though…) or brocolli
Snack: 1-2 cans of small extra virgin olive oil tuna with 1-2 cups milk
Dinner: 1-2 cups of rice with protein source (usually the same as lunch) and some veggies (cauliflower or other veggie)
Pre-bed Snack: Depends if I’m hungry. Recently I haven’t been having anything before bed. Sometimes some more milk, I usually try not to go over 1 liter, I have drank near a gallon before but that only made me fatter.
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I have gained around 20lbs since November last year when I was 184lbs. Lifts have gone from:
150lbs Squat → 300lbs
125lbs Bench → 200lbs (Not too happy with this…Infact I’m not too happy with all my lifts…)
245lbs Deadlift–>350lbs
07/12/09
Workout B
Everything felt very heavy today. I’m a bit pissed. I went 2x5 Squats with 230lbs and it felt really heavy so I lowered the weight to 200lbs and will start working back up from there.
Squats:
200lbs 3x5
Press:
70lbs 3x5 (Started really light with this)
Power Cleans:
90lbs 5x3 (Started really light with this too)
10/12/09
Workout A
Squats:
210lbs 3x5
Bench Press:
135lbs 3x5 (Easy) – Had to lower the weights to get used to the power rack benching.
Deadlifts
265lbs 1x5