Dark Days' Starting Strength Log

Training Training Logs
41

Week 7 - Accessory work

Went in on Monday and did bicep/calves/abs

Ez Bar 70x8
Standing calf raise 55’s x 12

Ez Bar 60x9
Standing calf raise 55’s x 12

Ez Bar 60x8
Standing calf raise 55’s x 12

Ez Bar 60x8
Standing calf raise 55’s x 12

Seated incline curls 25x8
Seated calf raise 25x20

Seated incline curls 20x12
Seated calf raise 25x20

Seated incline curls 20x12
Seated calf raise 25x20 in

Seated incline curls 25x12
Seated calf raise 25x20 out

Ab workout: medicine ball bicycle kicks
8lbs x 51 seconds
12lbs x 41 seconds
15lbs x 31 seconds
18lbs x 31 seconds

42

Week 8 - Workout 1

Squats, Standing Press, Rows

Squats up 5lbs: 240x5, 240x5, 240x5

Standing press up 5lbs for all three sets for the first time: 100x5, 100x5, 100x5

Rows up 5lbs: 135x5, 135x5, 135x5

Squats were pretty hard that day. I kept good form and made all the reps though. I worked out at lunchtime, I usually go first thing in the morning, so maybe that made a difference. It’s been two days since then and my right quad is still pretty sore. I think my squats will start slowing down in the next few workouts. We’ll see.

I’ll post before and after pics of the last 8 weeks soon.

43

Week 8 - Accessory Work

Biceps/calves/abs

Ez bar curls 70x10
standing calf raise 55’sx14

Ez bar curls 60x10
standing calf raise 55’sx14

Ez bar curls 60x10
standing calf raise 55’sx14

Ez bar curls 60x10
standing calf raise 55’sx14

Seated incline curls 25x12
Seated calf raise 25x22

Seated incline curls 25x12
Standing calf raise 35’s x 20

Seated incline curls 25x12
Standing calf raise 35’s x 20

Seated incline curls 25x12
Standing calf raise 35’s x 20

Abs: Medicine ball bicycle kicks
8lbs x 55 seconds
12lbs x 45 seconds
15lbs x 32 seconds
18lbs x 30 seconds

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[quote]Dark Days wrote:
It’s been two days since then and my right quad is still pretty sore. I think my squats will start slowing down in the next few workouts. We’ll see.

[/quote]

If you skipped squatting in your next workout and just did all the other stuff that might be a good idea if you don’t feel your lower body is recovered. Might help you get another 2 weeks of linear progression.

45

Today was week 8 - workout 2

Squat, bench, deadlift

Squats up 5lbs: 245x5, 245x5, 245x5

bench remained at 150x5, 150x5, 150x5 easier this time though, didn’t need a spot.

Deadlift up 10lbs: 255x5

I think I’ll hold at 255 for next time I deadlift, the last two reps were sloppy, and now one of my spinal erectors is tight.

46

Today was week 8, workout 3

squats, standing press, rows

Squats up 5lbs: 250x5, 250x5, 250x5

Standing press up 5lbs: 105x5, 105x5, 105x5

Rows up 5lbs: 140x5, 140x5, 140x5

47

8 week review:

I’m very pleased with the program so far.

My weight has moved from about 139 up to 145 and I’m at roughly 7 percent bodyfat.

I probably could have gained more weight, had I been completely complient with my diet. I did manage to eat a crapton of food, but not as consistantly as I would have liked.

I have gotten stronger. Granted I started out very light and focused just on form and learning the excercises, but here are the numbers:

Deadlift 135x5 to 255x5

Squat 115x5 to 250x5

Bench press: 100x5 to 150x5

Standing press: 75x5 to 105x5

Barbell row: 85x5 to 140x5

As far as measurements go:

Gained 1.3 inches in chest
Gained .8 inches in hips
Gained .75 inches in waist
Gained 1.3 inches in thighs
Gained .4 inches in calves
Gained .4 inches in shoulders

I’ll post pics soon.
Well there you have it. I am drumming up ideas for the next phase of programming. If you have any ideas just let me know.

Later,
Dark Days

48

Congratulations on the amazing progress you’ve made.

The Texas Method, Madcow 5×5: The Most Effective Workout for Intermediate Lifters | StrongLifts.

I can’t tell you how bad I wish I had done this program after I stalled on Starting Strength.

I took some notes on this method from Mark Rippetoe’s book Practical Programming. I think Rippetoe does a better job of describing it than stronglifts.com. If you are interested in my notes let me know.

You could always go straight from the source:
http://www.amazon.com/Powerlifting-Basics-Texas-Style-Adventures-Lope/dp/0926888048/ref=sr_1_1?ie=UTF8&s=books&qid=1232947245&sr=8-1.

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Before: Front Relaxed

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Before

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420×560 18.2 KB

Before

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420×560 21.9 KB

Before

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After:

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After

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After

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After

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Didn’t take any before pics of the legs unfortunately. Here’s after:

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After:

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Here is where I made the biggest gains. That’s all folks.

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[quote]mrodock wrote:
Congratulations on the amazing progress you’ve made.

The Texas Method, Madcow 5×5: The Most Effective Workout for Intermediate Lifters | StrongLifts.

I can’t tell you how bad I wish I had done this program after I stalled on Starting Strength.

I took some notes on this method from Mark Rippetoe’s book Practical Programming. I think Rippetoe does a better job of describing it than stronglifts.com. If you are interested in my notes let me know.

You could always go straight from the source:
http://www.amazon.com/Powerlifting-Basics-Texas-Style-Adventures-Lope/dp/0926888048/ref=sr_1_1?ie=UTF8&s=books&qid=1232947245&sr=8-1.

[/quote]

I think I’m going to try this out. Thanks for sharing it!