Starting Strength Coach's Training Log

Training Training Logs
201

Press with x10 chins
5x70
5x90
5x105

DB Press: 60,70,70 superset with
BB Curl: 110, 110, 110

Academy Stretch

202

Workout Template:

Press 5/3/1 (195) with 10 Chins after every press
DB Press 3x10 superset with
BB Curls 3x10

Power Clean 5/3/1 (230)
Deadlift 5/3/1 (500)
Back Raises 3x10

Bench 5/3/1 (285) with 10 Chins after every bench
DB Incline Bench 3x10 superset with
BB Rows 3x10

Squat 5/3/1 (385)
Walking Lunges 3x15
Toes to Bar 3x20

Iā€™m going to do this template for the next cycle.

203

Press with x10 chins
5x75
5x90
3x110
5x115
3x135
12x150

DB Press: 60,70,70 superset with
BB Curl: 110, 110, 110

204

Clean
5x85 [10,5,5]
5x105 [25,5]
3x125 [35,5]
5x135 [45]
5x160 [45,10,2.5]
5x180 [45,10,5,5,2.5]

Deadlift
5x180 [45,10,5,5,2.5]
5x225 [45,45]
3x270 [45,45,10,5,5,2.5]
5x295 [45,45,35]
5x340 [45,45,45,10,2.5]
5x385 [45,45,45,35]

Back Raises w/45#

Academy Stretch

205

bench press w/x10 chins
5x105 [25,5]
5x130 [35,5,2.5]
3x155 [45,10]
5x170 [45,10,5,2.5]
5x195 [45,25,5]
9x225 [45,35,5,2.5]

DB Bench: 90,90, 100 superset with
BB Row: 155,165, 165

206

Squat
worked up to 405 for a double. Iā€™m gonna get my strength back.

207

I need to get strong again. I am going to do the 3 month BBB Challenge from an article that Jim wrote sometime ago.

Sample Workout

Monday
Exercise Sets Reps
A Military press * *
B Bench press 5 10
C Chins 5 10
** Curls 3 10
** Triceps pushdowns 3 10
** Face pulls 3 10

  • 5/3/1 sets
    ** optional, choose between doing one, two, or all three
    Tuesday
    Exercise Sets Reps
    A Deadlift * *
    B Squat 5 10
    C Ab wheel 5 10-20

  • 5/3/1 sets
    Thursday
    Exercise Sets Reps
    A Bench press * *
    B Press 5 10
    C DB rows 5 10
    ** Curls 3 10
    ** Triceps pushdowns 3 10
    ** Face pulls 3 10

  • 5/3/1 sets
    ** optional, choose between doing one, two, or all three
    Friday
    Exercise Sets Reps
    A Squat * *
    B Deadlift 5 10
    C Hanging leg raise 5 10

  • 5/3/1 sets

I tested myself on the main lifts a couple shifts ago at work. I achieved the standard max weight limits easily (200, 300, 400, 500) so they look like a good starting point.

Training maxes:
Press: 180
Deadlift: 450
Bench: 270
Squat: 360

208

Press
75x5
90x5
110x3
120x5
135x5
155x5

Bench
135x10x5 sets superset with

Chins
25x10x5 sets

209

[quote]OldSchoolSwole wrote:
Press with x10 chins
5x70
5x90
5x105

DB Press: 60,70,70 superset with
BB Curl: 110, 110, 110

Academy Stretch [/quote]

Hi.
Following your log.
What are Academy stretches?

210

[quote]Backbone wrote:

[quote]OldSchoolSwole wrote:
Press with x10 chins
5x70
5x90
5x105

DB Press: 60,70,70 superset with
BB Curl: 110, 110, 110

Academy Stretch [/quote]

Hi.
Following your log.
What are Academy stretches?
[/quote]

Academy stretch is just a note to myself that I did the stretch/cool-down routine that we used to do at the fire academy.

Deadlift
180x5
225x5
270x3
295x5
340x5
385x5

Squat
180x10x5 sets superset with

Sit-ups (no ab wheel)
BWx20x5 sets

211

Bench
110x5
135x5
165x3
180x5
205x5
230x5

Press
90x10x5 sets

superset with

DB Row
100x10x5 sets

212

Squat
145x5
180x5
220x3
235x5
270x5
310x5

Deadlift
225x10x5 sets

superset with

Toes to Bar
BWx10x5 sets

213

Yesterday

Press
75x5
90x5
110x3
130x3
145x3
165x3

Bench
135x10x5 sets

superset with

Chins
25x10x5 sets

Today

Deadlift
180x5
225x5
270x3
315x3
360x3
405x3

Squat
180x10x5 sets

superset with

Sit-ups
BWx20x5 sets

214

Bench
110x5
135x5
165x3
190x3
220x3
245x3

Press
90x10x5 sets

superset with

DB Row
100x10x5 sets

215

Squat
145x5
180x5
220x3
255x3
290x3
325x10

Deadlift
225x10x5 sets

superset with

Toes to Bar
BWx10x5 sets

216

Yesterday

Press
75x5
90x5
110x3
135x5
155x3
175x6

Bench
135x10x5 sets

superset with

Chins
BWx10x5 sets

217

Yesterday

Bench
225x5x8 sets

superset with

Deadlift
405x5x5 sets

then superset with

Power Clean
225x3x3 sets

Curls
55# DBs x 10 x 2 sets

Today

Squat
145x5
180x5
220x3
270x5
310x3
345x1

superset with

DB Bench 100# DBs x 10 x 6 sets

218

I canā€™t believe that I started this log 4 years ago. A lot has happened since then.

Training Template

Work on A shift. Rest on B shift. Strength Train on C shift.

Press 5/3/1 (225)
One Arm DB Press BBB 50% x10x5 sets
Chins BWx10 after every Press

Powerclean 5/3/1 (225)
Deadlift 5/3/1 (480)
Sit-ups BWx20x5 sets

Bench 5/3/1 (295)
DB Incline BBB 50% x10x5 sets
DB Row BBB 50% x10 after every Press

Squat 5/3/1 (410)
Front Squat BBB 50% x10x5 sets
Back Extensions BWx20x5 sets

219

2-13-13

Press
85x5
105x5
125x3
135x5
155x5
175x5

Deadlift
175x5
220x5
260x3
285x5
325x5
370x5

220

2-16-13

Bench
110x5
135x5
160x3
175x5
200x5
230x10

BB Incline
135x10x5 sets

DB Row
70x10 after every Press