Starting Strength Coach's Training Log

Training Training Logs
221

2-19-13

Squat
150x5
185x5
225x3
240x5
280x5
315x15

Front Squat
185x10x5 sets

Back Extensions
BWx10x5 sets

222

2-22-13

Press
85x5
105x5
125x3
145x3
165x3
185x7

One Arm DB Press
50x10x5 sets

Chins
BWx10 after every Press

223

2-25-13

Powerclean
135x5
135x5
135x3
145x3
165x3
185x3

Deadlift
175x5
220x5
260x3
305x3
350x3
390x10

Sit-ups
BWx20x5 sets

224

2-28-13

Bench
110x5
135x5
160x3
190x3
215x3
240x8

DB Incline
70x10x5 sets

DB Row
70x10 after every Press

225

3-3-13

Squat
150x5
185x5
225x3
260x3
300x3
335x10

Front Squat
185x10x5 sets

Back Extensions
45x10x5 sets

226

3-6-13

Press
85x5
105x5
125x3
155x5
175x3
195x4

One Arm DB Press
50x10x5 sets

Chins
BWx10 after every Press

Prowler
90x10

227

3-9-13

Powerclean
135x5
135x5
135x3
155x5
175x3
195x2
225x2

Deadlift
175x5
220x5
260x3
325x5
370x3
415x10

228

3-13-13

Bench
110x5
135x5
160x3
200x5
230x3
255x3

DB Incline
70x10x5 sets

DB Row
70x10 after every Press

Prowler
90x10

229

3-15-13

Squat
150x5
185x5
225x3
280x5
315x3
355x5

Front Squat
185x10x5 sets

Back Extensions
45x10x5 sets

230

Training Template

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

Press 5/3/1 (230)
One Arm DB Press BBB 50%x10x5 sets
Chins BWx10 after every Press

Powerclean 5/3/1 (245)
Deadlift 5/3/1 (490)
Sit-ups BWx20x5 sets

Bench 5/3/1 (300)
DB Incline BBB 50%x10x5 sets
DB Row BBB 50%x10 after every Press

Squat 5/3/1 (420)
Front Squat BBB 50%x10x5 sets
Back Extensions Weightedx10x5 sets

231

3-17-13

Prowler
180x10

232

3-18-13

Press
85x5
105x5
125x3
135x5
160x5
185x5

One Arm DB Press
50x10x5 sets

Chins
BWx10 after every Press

233

3-21-13

Powerclean
135x5
135x5
135x3
145x5
170x5
190x5

Deadlift
180x5
225x5
265x3
290x5
335x5
375x5

Sit-ups
BWx20x5 sets

234

3-23-13

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

DB Incline
70x10x5 sets

DB Row
70x10 after every Press

235

3-24-13

Squat
155x5
190x5
230x3
250x5
285x5
325x5

Front Squat
190x10x5 sets

Back Extensions
45x10x5 sets

236

3-26-13

Press
85x5
105x5
125x3
145x3
170x3
190x3

One Arm DB Press
50x10x5 sets

Chins
BWx10 after every Press

237

3-29-13

Powerclean
135x5
135x5
135x3
155x3
180x3
205x3

Deadlift
180x5
225x5
265x3
310x3
355x3
405x3

238

3-30-13

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

239

3-31-13

Squat
155x5
190x5
230x3
265x3
305x3
345x3

Deck of Cards
Hearts- Push-ups
Diamonds- Pull-ups
Spades- Squats
Clubs- Sit-ups

I have come to the conclusion that I need to train whenever I feel like training. It improves my mood and helps to keep me from acting like a jerk.

240

4-1-13

Press
85x5
105x5
125x3
160x5
185x3
205x1

One Arm DB Press
50x10x5 sets

Chins
BWx10 after every Press