Starting Strength Coach's Training Log

Training Training Logs
241

4-2-13

Powerclean
135x5
135x5
135x3
170x5
190x3
210x2

Deadlift
180x5
225x5
265x3
335x5
375x3
420x5

242

4-3-13

Press
85x5
105x5
125x3
135x3
155x3
175x3
210x1

DB Lateral Raise
10x3 sets

DB Row
10x3 sets

DB Curl
10x3 sets

243

4-4-13

Squat
155x5
195x5
235x3
250x3
290x3
330x3

Deadlift
180x3
225x3
270x3
290x3
335x3
380x3

Back Ext.
10x3 sets

Sit-ups
20x3 sets

244

4-5-13

Bench
110x5
135x5
165x3
190x3
220x3
245x3
275x1

DB Lateral Raise
10x3 sets

DB Row
10x3 sets

DB Curl
10x3 sets

245

4-6-13

Squat
155x5
195x5
235x3
270x3
310x3
350x3
390x1

Back Ext.
10x3 sets

Sit-ups
20x3 sets

246

4-7-13

Press
85x5
105x5
125x3
145x3
165x3
190x3
210x1

DB Lateral Raise
10x3 sets

Weighted Pull-ups
10x3 sets

DB Curl
10x3 sets

247

4-8-13

Squat
155x5
195x5
235x3
250x3
290x3
330x3

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

Back Ext.
10x3 sets

Sit-ups
20x3 sets

248

4-9-13

Bench
110x5
135x5
165x3
180x5
205x5
235x5
275x1

DB Lateral Raise
30x10x3 sets

DB Row
100x10x3 sets

DB Curl
45x10x3 sets

249

4-10-13

Squat
155x5
195x5
235x3
250x5
290x5
330x5
405x1

Back Ext.
45x10x3 sets

Sit-ups
BWx20x3 sets

250

4-11-13

Press
85x5
105x5
125x3
155x5
175x3
200x1
210x1

DB Lateral Raise
35x10x3 sets

Weighted Pull-ups
25x10x3 sets

DB Curl
50x10x3 sets

251

4-12-13

Squat
155x5
195x5
235x3
250x3
290x3
330x3

Deadlift
180x3
225x3
270x3
335x3
380x3
425x1
500x1

252

4-13-13

Bench
110x5
135x5
165x3
205x5
235x3
260x1
275x1

DB Lateral Raise
30x10x3 sets

Weighted Pull-up
25x10x3 sets

DB Curl
45x10x3 sets

253

4-14-13

Squat
155x5
195x5
235x3
290x5
330x3
370x1

Back Ext.
45x10x3 sets

Sit-ups
BWx20x3 sets

254

4-15-13

Press
85x5
105x5
130x3
150x3
170x3
190x3
215x1

DB Lateral Raise
20x10x3 sets

Weighted Pull-ups
35x10x3 sets

DB Curl
30x10x3 sets

255

4-16-13

Squat
160x5
200x5
240x3
260x3
300x3
340x3

Deadlift
185x3
230x3
275x3
320x3
365x3
415x3

256

4-18-13

Bench
110x5
140x5
165x3
195x3
225x3
250x3

DB Lateral Raise
25x10x3 sets

Weighted Pull-up
45x10x3 sets

DB Curl
30x10x3 sets

For the the last several months I have been playing with my bench press form and varying my grip and I have come to the conclusion that I need to stop doing bench. It doesnā€™t matter if it is DB or BB the movement really hurts my right shoulder. Push-ups do not however. And I have noticed that despite the fact that I didnā€™t do any pressing besides push-ups and hand stand push-ups while I was in the Fire Academy, my horizontal pressing strength was better then than it is now since I started training bench.

257

4-20-13

Squat
160x5
200x5
240x3
280x3
320x3
360x3
405x1

Back Ext.
45x10x3 sets

Sit-ups
BWx20x3 sets

258

4-21-13

Press
85x5
105x5
130x3
140x5
160x5
185x5
215x1

DB Lateral Raise
25x10x3 sets

DB Row
100x10x3 sets

DB Curl
45x10x3 sets

259

4-22-13

Squat
160x5
200x5
240x3
260x3
300x3
345x3

Deadlift
185x3
230x3
275x3
300x3
345x3
390x3
405x2
495x2

Back Ext.
45x10x3 sets

Sit-ups
BWx20x3 sets

260

4-23-13

Press
85x5
105x5
130x3
140x5
160x5
185x5
215x1

DB Lateral Raise
30x10x3 sets

DB Row
120x10x3 sets

DB Curl
35x10x3 sets