Sounds like a good plan.
On the ad more days to take into consideration is that you’re doing 3 big lifts every day, you have to be able to recover from 3 big lifts.
you have soccer practice and if you’re having weekend games as well, then it’ll all take a bit from the recovery.
So I would probably do it the other way around do 4 - 5 weeks OG and if it’s fine and recovery is good, then add a day.
I would put isolation in at the end of the workout, one day curl, one day shoulder, one day triceps and skip calves you’re playing soccer.
So try the program as is first, then add to it. Not the other way around. The thing is written for a purpose by someone who knows his shit.
Fair point. I don’t have weekend games - I’m not that good! I’ll start with 3 days and 2 additional exercises. If I’m going ok in the session I’ll add another isolation. I’ll know how run down (or not) I’m feeling within a week or 2 then I’ll go from there.
NOTES:
This was Saturday’s workout - its just been a busy weekend so no time to post!
Overall it felt like a good workout; it took about 70 mins to get through including warm up. I think I may have gone too heavy with squats. You can see just how weak my squat is as its the same weight as my bench!
NOTES:
This was Monday’s workout. So I managed to get the squat up 2.5kg and still get the reps. The next day I do squats is Thursday (when I go back to workout 1) but that is a light day.
Power clean was good; the weight felt easily manageable but I seemed to only get into a groove on the 3rd rep of each of the work sets. I did feel a bit light-headed but maybe that’s because I’m just not used to them. I’ve got a video which I’ll put up in a bit.
Again it took around 65-70mins to get through which is a good amount of time but that’s without any conditioning. I suppose I need to think about whether the priority should be doing 10 mins of KB swings or prowler or bike sprints vs doing the extra lifting!
I did do a bonus / vanity day today which was made up entirely of isolation exercises (apart from CGBP). Although I am tracking the workout in my spreadsheet, I’m not going to bother posting it up as its going to be ad-hoc - if I feel like doing it one week I will, if I don’t feel like it or can’t do it then I won’t.
I realise I haven’t set out my current workout plan as it’s different from the Bill Starr above. In fact its more like Starting Strength phase 2/3 where:
Rippetoe changes out deadlift for power clean one day a week and
One day a week is lighter where you don’t up the squat. For me this will be the day after football which is the ideal time to do a lighter session
So overall the 2 workouts are made up as follows and alternate each week:
DAY 1:
Main lifts 5x5: Squat, Bench, Deadlift
Accessory lifts 3x10-12: BTN Press, DB row, Abs
DAY 2:
Main lifts 5x5: Squat, OHP, Power clean
Accessory lifts 3x10-12: Chin ups, Dips, Abs
And an example 2 week schedule would look like below:
SAT: Day 1 heavy
SUN: rest
MON: Day 2 heavy
TUE: Optional workout or rest
WED: Football
THU: Day 1 light (@ 80% of last lifts)
FRI: Rest
SAT: Day 2 heavy
SUN: Rest
MON: Day 1 heavy
TUE: Optional workout or rest
WED: Football
THU: Day 2 light (@ 80% of last lifts)
FRI: Rest
SAT: Day 1 heavy
etc
CONDITIONING:
ASSAULT BIKE SPRINTS: 20s on / 90s off x 5 rounds
NOTES:
Yesterday’s workout and it was a good one. I wasn’t sure if I’d get the squats to go up but I did and in truth they weren’t all that bad. Tomorrow they go up another 2.5kg and I think it will be ok.
Power clean didn’t feel as good yesterday. I only put it up 2.5kg but didn’t feel like I had the hip snap working properly.
Going to bed now then watching Game of Thrones before going to the gym in the morning!
CONDITIONING:
ROW SPRINTS: 30s on / 60s off x 5 rounds
NOTES:
Got the squats up again. Not going so deep on these - stopping at parallel and it feels better. I’ll take a video on Saturday when I do the next heavy day to get some comments on form.
The bench was surprisingly harder than I expected. Its meant to go up another 2.5kg on Saturday…not sure that it will!
On the 3 assistance exercises I managed to get a couple of extra reps so I am pleased with that.
I’ve felt like I’ve acquired a little more chunk around the waist in the last 10 days or so. I weighed in at 156.3lbs yesterday up from 153lbs on Friday and the waist was up about 0.7cm. Just an observation at this point and I’ll keep an eye on it. I’m eating around 2750 cals on training days and 2400-2600 on non training days at the moment.
This week has been a bit of a mess in terms of schedule. I missed Mondays workout so did it on Tuesday instead of the bonus/vanity workout, played football Wednesday then missed the light day yesterday. So today I decided to do the heavy workout I was meant to do tomorrow meaning I will miss the light one this week. Not a biggie, just annoying - I’m a creature of habit and hate messing with a schedule. OCD.
I’ve also acquired a slight cold yesterday so this morning I didn’t feel like I would be able to train but I ground it out.
I was unwell yesterday and when I woke up this morning I actually got back in bed then I said “no, get up” and went to the gym. And managed to increase the squats! Hooray!
In my strange state of tiredness being partially offset by 3 espressos I didn’t read my spreadsheet correctly and ended up doing 55kg on the OHP - it was meant to be 52.5kg. Cursing at myself as to why I was struggling on the 3rd rep I ended up doing the last 2 reps on each set using some leg drive. Didn’t realise I overloaded until I started the power cleans. So next week I’ll keep it at 55kg and do it sans leg drive.
Power clean felt good.
Dips were much easier than last week
So far Starting Strength (as I am doing it) seems to be working. Added 12.5kg to the squat since 4 May. Reading my post of that first workout I said perhaps I started too heavy on the squats (started @ 67.5kg) so I’m quite happy that I’ve increased it 2.5kg each time and today 80kg didn’t feel as bad as I thought it would have done 2 weeks ago. Will get it to 85kg next Saturday then I have a week off. Then non-stop to 100kg! Woooo!
