The truth!

joker77

Cycle into work 20 mins


Workout B

Squat
Warmup - 20x10, 40x8, 60x5
Work - 85x2 (nearly missed last one, just too tired today)

Press
Warmup - 20x8, 30x6
Work - 40x3x2, 30x6x4 (think I'm going to have to take a step back on this)

Power Clean
Just trying to learn the movements


Cycle home from work 20 mins

joker77

Measurement Day 7

Neck 37
Chest 98
Bicep 31
Wrist 16.5
Waist 88
Hips 101.5
Top of legs 61
Knee 43
Calf 37.5
Body weight 80.4Kgs

Weight is back down, and waist measurement as well, which is good. The training didn't go well at all this week though, last weekend took it's toll and a first game of football in a couple of months meant my legs were too tired to train squats.

joker77

Cycle into work 20 mins


Workout A

Squat
Warmup - 20x8, 40x6, 60x4
Work - 85x5x5

Bench
Warmup - 20x8, 40x6, 50x4
Work - 67.5x5x3, x4x2

Deadlift
Warmup - 20x8, 50x6, 70x4
Work - 95x5x5

Dips
x10x2, x6, x7



Cycle home from work 20 mins

joker77

Cycle into work 20 mins


Gym
1 hour cardio + stretching - skipping / punch bags / swimming


Cycle home from work 20 mins


Football - 1 hour evening astro game

joker77

Cycle into work 20 mins


Workout B

Squat
Warmup - 20x8, 40x6, 60x5
Work - 85x5x5

Press
Warmup - 20x8, 30x5
Work - 35x5x4, x2, x3, 20x10

Power Clean
Warmup - 20x8, 30x6, 40x6
Work - 50x2, 45x5, x2 (needs work, especially on the jump)

Pull-Ups
x4, x4, Negs x4, x4, x3


Cycle home from work 20 mins


After work - run - 15 mins

joker77

Cycle into work 20 mins


Gym
1 hour cardio + stretching - skipping / punch bags / swimming


Cycle home from work 20 mins


Football - 1 hour evening astro game

joker77

Measurement Day 8

Neck 38
Chest 99
Bicep 31
Wrist 16.5
Waist 87
Hips 101
Top of legs 61
Knee 43
Calf 37.5
Body weight 80.9Kgs

joker77

Cycle into work 20 mins


Workout A

Squat
Warmup - 20x8x2, 40x6, 60x5
Work - 90x3 (Failed on the 4th, scary), 85x5x2, x4, x3

Bench
Warmup - 20x8, 20x6, 40x5, 50x4
Work - 70x4, x2, x4, x3, x2

Deadlift
Warmup - 20x8, 50x5, 70x5
Work - 95x5x5


Cycle home from work 20 mins

joker77

Cycle into work 20 mins


Gym
1 hour cardio + stretching - skipping / punch bags


Cycle home from work 20 mins


Football - 1 hour evening astro game

joker77

Cycle into work 20 mins


Workout B

Squat
Warmup - 20x8, 40x6, 60x5
Work - 85x3x3

Press
Warmup - 20x8, 30x5
Work - 35x5x5, 20x10

Power Clean
Warmup - 20x8, 30x6, 40x6
Work - 45x5

Abs workout


Cycle home from work 20 mins


After work - run - 15 mins

joker77

Cycle into work 20 mins


Workout A

Squat
Warmup - 20x8, 40x6, 60x5
Work - 85x5x5

Bench
Warmup - 20x8, 40x6, 50x4, 60x2
Work - 70x5, x4x2, x2, x4

Deadlift
Warmup - 20x8, 50x6, 80x3
Work - 100x5, x4x3, x5

Chin-Ups
x8, x7x2, x5x2


Cycle home from work 20 mins

joker77

Pretty happy with my deadlift today - first time trying 100Kgs and got 5 reps, then 3 sets of 4, then 5 to finish! The limiting factor was the grip - my hands were a little sweaty and the bar was just slipping on the last one.

joker77

Cycle into work 20 mins


Workout B

Squat
Warmup - 20x8, 40x6, 60x5
Work - 85x3x3

Press
Warmup - 20x8, 30x6
Work - 37.55x5x5, 20x10

Power Clean
Warmup - 20x8, 30x6, 40x6
Work - 45x5x5

Abs workout


Cycle home from work 20 mins


Football - 1 hour evening astro game

joker77

Cycle into work 20 mins


Gym
1 hour cardio + stretching - skipping / punch bags


Cycle home from work 20 mins

joker77

Cycle into work 20 mins


Workout A

Squat
Warmup - 20x8, 40x6, 60x4
Work - 85x5x5

Deadlift
Warmup - 20x8, 50x6, 80x4
Work - 100x5x5
Back Off - 60x6

Bench
Warmup - 20x10, 40x6, 50x3, 60x2
Work - 70x5x2, 70x4, 70x3, 70x2
Back Off - 20x20


Cycle home from work 20 mins

joker77

Cycle into work 20 mins


Gym
1 hour cardio + stretching - skipping / punch bags


Cycle home from work 20 mins

joker77

Sunday 1st June

Workout B

Squat
Warmup - 20x8, 40x6, 60x4
Work - 85x3x3

Press
Warmup - 20x8, 30x6
Work - 37.5x5x4, 37.5x2, 20x10

Power Clean
Warmup - 20x8, 30x6, 40x6
Work - 50x5x2, 50x4, 50x5x2

joker77

Cycle into work 20 mins


Workout A

Squat
Warmup - 20x8, 40x6, 60x4, 80x2
Work - 90x5x5

Bench
Warmup - 20x10, 40x6, 50x3, 60x2
Work - 70x4x2, x3, x2x2
Back Off - 50x10

Deadlift
Warmup - 20x8, 50x6, 80x4
Work - 100x5x5


Cycle home from work 20 mins


Football - 1 hour evening astro game

joker77

Cycle into work 20 mins


Gym
1 hour cardio + stretching - skipping / punch bags


Cycle home from work 20 mins

joker77

Cycle into work 20 mins


Workout B

Squat
Warmup - 20x8, 40x6, 60x3, 80x2
Work - 90x5x5

Press
Warmup - 20x8, 30x8
Work - 37.5x5x5
Back Off - 20x12

Power Clean
Warmup - 20x8, 40x6
Work - 50x5x5

Abs workout


Cycle home from work 20 mins

brianon

Cool log.

I see you moved over to a Starting Strength routine. Did you get the book or just got the workouts from the web ?

joker77

Cheers man - always nice to get a bit of positive feedback!

I bought the book a couple of months ago - do you have it?

Have to say it's great - I was very nervous doing deadlifts before I read the book, but the level of detail it goes into on how to perform the lift properly is excellent - it's my favourite lift now! Of course I'm sure my technique isn't all it should be, but hopefully I'm not making any mistakes that are going to cause injury!

Plus I had to completely change the way I was doing the Press.

I'd never done the Power Clean before, the first couple of times doing it I thought I'd never get it, but I think I'm slowly getting there. I'm going to give it another month or 2 so I can properly get to grips with the lifts, then I'm either going to try get some coaching, or else post up some videos to get some critique of my form.

joker77

Cycle into work 20 mins


Gym
1 hour cardio + stretching - skipping / punch bags


Cycle home from work 20 mins

brianon

joker77 wrote: »

Cheers man - always nice to get a bit of positive feedback!

I bought the book a couple of months ago - do you have it?

Have to say it's great - I was very nervous doing deadlifts before I read the book, but the level of detail it goes into on how to perform the lift properly is excellent - it's my favourite lift now! Of course I'm sure my technique isn't all it should be, but hopefully I'm not making any mistakes that are going to cause injury!

Plus I had to completely change the way I was doing the Press.

I'd never done the Power Clean before, the first couple of times doing it I thought I'd never get it, but I think I'm slowly getting there. I'm going to give it another month or 2 so I can properly get to grips with the lifts, then I'm either going to try get some coaching, or else post up some videos to get some critique of my form.

Mark Rippetoe has a Q&A forum ands he always gives good responses and will critique vids of lifts for ya
http://www.strengthmill.net/forum/forumdisplay.php?f=36

joker77

Nice one for the heads up on that brianon, I'll post it up to that site as well

joker77

Workout A

Squat
Warmup - 20x8, 40x6, 60x4, 80x3
Work - 90x5x5

Bench
Warmup - 20x10, 40x5, 50x3, 60x2
Work - 70x5, x4, x3x3
Back Off - 40x15

Deadlift
Warmup - 20x8, 50x5, 80x4
Work - 105x5x5

joker77

Cycle into work 20 mins


Workout B

Squat
Warmup - 20x8, 40x6, 70x4
Work - 92.5x5x5

Press
Warmup - 20x8, 30x8
Work - 37.5x5x4, 37.5x2
Back Off - 20x12

Power Clean
Warmup - 20x8, 40x5
Work - 50x5x5

Abs workout


Cycle home from work 20 mins

brianon

Joker. Is there a reason you are going with 5x5 rather than 3x5 (as Rippetoe recommends) ?

And he recommends 5x3 for P/Clean

joker77

I haven't finished the book - I read the part on programming before I worked out my new regime, but I thought that 5x5 was recommended?

joker77

Last night

Football - 1 hour evening astro game