starting strength and milk

bigstar

thanks man, that was actually 107.5kg cause i missed the 110 but i got it saturday. ill get another vid this week, i need to be sure of my form.

yeah the pullups are much better, thanks. you saved me a lot of wasted time.

bigstar

and weight this week is still 69.7kg . got to eat more this week.

bigstar

Tuesday 28/4/09

Squat
20kg 1x5 Front Sqaut
20kg 1x5 Zercher Squat
20kg 1x5 Lo bar Back Squat
20kg 1x5 Hi bar
40kg 1x5
65kg 1x5
90kg 1x5
112.5 1x3,1x2,1x2
40kg 1x7 Front Squat

Bench
20kg 1x5
30kg 1x5
45kg 1x3
60kg 1x2
72.5kg 1x5,1x4,1x3

Romanian Deadlift
20kg 1x5
30kg 1x5
40kg 1x5
50kg 2x5

BW Dips
1x12
2x10

45 Deg Calf Raises
15kg 1x5
30kg 1x5
45kg 1x3
60kg 1x2
80kg 3x5

Plank
3x35 sec

Side Plank
1x35 sec each side

decent enough today. didnt think the squats would happen but im happy enough that i got 7 reps, hopefully thursday ill get them all. warmed up wtith some variations too, not sure what my form was like though. finished with some front squats too im going to include these more.

benching was fine too, again wasnt expecting al the reps so im pleased with what i got. i got a spotter for the last set, who 'helped' for the last 2 reps so i didnt count them, i might have gotten the 4th rep but i was never getting the 5th.

RDL's are new to me. i think i did them right. i only meant to do 40kg for 3x5 but added the plates for 50kg and left out a set. dont want to go too mad on the weight with these just yet.

dips were good, hope these help my bench but i like them either way. took a wider grip today, so im not sure of the impact but i got more reps. will go for 3x12 next time and them add weight.

calf raises were calf raises, not much to note hope fully theyre doing something, and maybe will help my squat.

i hate planks im not sure ill keep doing them and i especially hate side planks. i might switch to sit ups/russian twists or ab pulldowns and side bridges.

ive only been doing the additional stuff for a week or so and its going well but im going to be back working (construction) after my exams at the end of may and im guessing recovery wont be so good. im thinking of doing a 20 rep squat routine for 4 weeks to get as much out of my body as i can. sometihing like one of these http://startingstrength.wikia.com/wiki/20_Rep_Squats
i wouldnt mind some feedback on whether it might be too much of and advanced/intermediate routine or if im getting too far ahead of myself.

bigstar

Thursday 30/4/09

Squats
20kg 1x5 Front Squats
20kg 1x5 Lo Bar
20kg 1x5 Hi Bar
40kg 1x5
65kg 1x3
90kg 1x2
112.5kg 1x4,2x3
40kg 1x5 Front Squats

Press
20kg 2x5
30kg 1x3
40kg 1x2
47.5kg 1x4,1x3
45kg 1x4

Bent Over Row
20kg 1x5
30kg 1x5
40kg 1x5
45kg 1x3
50kg 1x2
55kg 3x5

BW Pullups
1x6
1x5
1x3

Standing Calf Raise machine
3x5 different weights

45 Deg Calf Raises
85kg 3x5

Reverse Crunch
3x10

Side Bends
12.5kg 2x10 each side

ok session. squats are a little better than last time, i video'd to check form and they look ok enough. front squats look ok too but im no expert so maybe theyre not. ill post them here for feedback.

shoulder press is not going anywhere im dropping it back. my back is taking a pounding, im way too archy if thats the right word.

rows were good, not too hard.

pullups were a little disappointing, should have rested more after the rows.

calf raises were grand. did reverse crunches for the first time im gonna keep these in and the side bends too, they were good.

bigstar

https://www.youtube.com/watch?v=WgW3NrgRoVI

first set of 112.5 squats 1x4, was going for 5. i have the last set and a set of front squats on vid too, but it takes ages to upload them so ill do it later.

some feedback/criticism would be appreciated. they look better than the last video but i think my knees go forward too much. not sure how bad that is. anyway if some of the more experienced could rip em to shreds that be cool.

bigstar

Monday 4/5/09

Squats
20kg 1x5
40kg 1x5
60kg 1x20

Pullovers
1x20

RDL
20kg 1x5
30kg 1x5
40kg 1x15

Bench
20kg 1x5
30kg 1x5
50kg 3x10

Bent Over Row
20kg 1x5
30kg 1x5
40kg 3x12

45 Deg Calf Raise
20kg 1x5
40kg 1x5
60kg 1x5
80kg 1x3
95kg 3x5

Reverse Crunch
3x10

started the 20 rep squats and they werent too bad tbh. squats were grand and the rest was just what it was. i find the 3x5 harder tbh but ill keep this up and it should get tough at some point.

bigstar

Wednesday 6/5/09

Front Squats
20kg 2x5

Back Squats
20kg 1x5
40kg 1x5
65kg 1x20

Pullovers
12kg 1x20

Bench
20kg 1x5
30kg 1x5
40kg 1x3
50kg 2x12, 1x7

RDL
20kg 1x5
30kg 1x5
45kg 1x15

Bent Over Row
20kg 1x5
30kg 1x5
40kg 1x3
50kg 1x12
40kg 1x12, 1x9

Calf Raises
15kg 1x5
30kg 1x5
60kg 1x3
80kg 1x2
95kg 3x5

Military Press
6kg DB 1x5
10kg DB 1x5
30kg BB 2x12, 1x9

Reverse Crunch
3x10

Side Bends
15kg 2x10

bit of a mixed session, im still feeling my way through it. squats were a little harder, felt wrecked afterwards but the set was ok. everything else is ok, im not used to the higher reps and it feels tiring getting through it.

i need some sort of log book, im forgetting the weight, 50kg on the rows was nasty.

BossArky

Your squat is legendary for your bodyweight.

bigstar

BossArky wrote: »

Your squat is legendary for your bodyweight.

cheers man, your making me blush :P
its easily my favourite lift, squatting 3xweek helps too. id LOVE to get 2xBW by years end, only downside is ill have no more jeans that fit, 2 pairs are too tight already :eek:.
your pullups are nothing to be sniffed at though, i need serious work on them.

chillywilly

what are you weighing now?

bigstar

11st 0.8lbs as of sunday, well chuffed to get to 11st. im aiming for 12 by xmas.

Hugh Mongus

I've been reading this log for a while now. Super progress so far.

Good luck with the 20 reppers. It'll be interesting to see how far you can get with them. 20 rep squats x 3 times per week = :eek:

bigstar

Hugh Mongus wrote: »

I've been reading this log for a while now. Super progress so far.

Good luck with the 20 reppers. It'll be interesting to see how far you can get with them. 20 rep squats x 3 times per week = :eek:

haha thanks. thats actually how i look when i finish them.

bigstar

Friday 8/5/09

Squats
20kg 1x8
40kg 1x8
67.5kg 1x20

Pullover
12kg 1x20

BW Dips
1x12
1x10
1x8

RDL
20kg 1x5
30kg 1x5
40kg 1x3
50kg 1x15

Pullups
BW 4x4

Seated OH Press
10kg 1x5
15kg 1x5
20kg 1x3
30kg 1x10 2x8

Calf Raise
40kg 1x5
60kg 1x5
80kg 1x3
100kg 3x5

Reverse Crunch 3x10
Reverse Twist 3x10

squats were ok, a little tougher this time, more tiring than tough.

RDL's are good ill go for 55kg next time

everything else is a little off. im going to reduce the weight on most things and take it a bit easier, make sure i get the reps.

cardio,shoot me

i think its reccomended to do higher rep sets on calves. btw slow down on the squats if ur 20 reps catch my 5 reps im moving up 10 kilos

bigstar

cardio,shoot me wrote: »

i think its reccomended to do higher rep sets on calves. btw slow down on the squats if ur 20 reps catch my 5 reps im moving up 10 kilos

i was thinking of changing the calf routine a bit tbh, mixing it up with 15/10/5 reps each day or something like that.
youve just given me more motivation to get more weight on the squats, 75kg here i come . (famous last words)
seriously i think when you get your form down consistently youll see the weight on your squats fly up. i used to do a lot of hip circles and leg swings warming up and then static lunges after to stretch, bodyweight squats help too.

cardio,shoot me

i hope so :P, might try some streches before hand.

bigstar

Monday 11/5/09

Squats
20kg 1x8
45kg 1x8
70kg 1x20

Pullover
12kg 1x20

Bench
20kg 1x8
30kg 1x8
35kg 1x5
40kg 3x12

Bent Over Row
20kg 1x8
25kg 1x8
30kg 1x5
35kg 3x12

RDL
20kg 1x8
30kg 1x8
40kg 1x5
52.5kg 1x15

Standing Press
10kg 1x8
15kg 1x8
20kg 1x5
25kg 3x12

Calf Raise
20kg 1x8
30kg 1x8
40kg 1x5
50kg 3x10

Reverse Twist
3x10

Reverse Crunch
3x10

squats are still good thats bodyweight now and im not near failing yet so theyre going well, still wreck you though.

everything else was ok. bench was a little off form wise elbows all over the place, just wanted to get them done. press, same story. I like the RDL's and the rows were ok too. ill leave the weights as is until the reps are fairly solid.

calf raises were hard, was going for 3x15 but my feet were in a heap after about 7. maybe ill drop the weight down again.

still feels really long, ill drop the warm ups to two sets. squats are good though, so thats the main thing.

bigstar

Wednesday 13/5/09

Squat
20kg 1x8
50kg 1x8
75kg 1x20

BW Dips
1x12
2x10

RDL
20kg 1x8
40kg 1x5
55kg 1x15

BW Wide Grip Pullups
4x5

Seated DB OH Press
6kg 1x8
8kg 1x5
12kg 3x10

45 Deg Calf Raise
20kg 1x8
35kg 1x5
50kg 2x10
50kg 1x8

Curlz
20kg 4x8

Russian Twist
5kg 1x10
7.5kg 2x10

Hanging Leg Raise
1x10

Reverse Crunch
2x10

long long session. was waiting on gf to finish her class so i messed around with some curls and leg raises. tried those gironda/drag curls and then a set of normal curls

squats were fine, a bit harder but never a fail. absolutely bolloxed after though. im going up in 5kg till i fail, im feeling wrecked lately and my appetite sucks so i need a break soon, should have taken a week off before the 20 reppers.

everything else was ok. calf raises killed my feet i just couldnt do the last 2 reps. ill have to find out what the story is there, maybe an arch problem.

bigstar

Friday 15/4/09

Squats
20kg 1x8
50kg 1x8
80kg 1x20

Pullover
12kg 1x20

Bench
20kg 1x8
30kg 1x5
45kg 3x12

RDL
20kg 1x8
40kg 1x5
60kg 1x15

Military Press
10kg 1x8
15kg 1x5
25kg 3x12

Bent over Row
20kg 1x8
25kg 1x5
35kg 2x12
35kg 1x15

Calf Raise
15kg 1x8
30kg 1x5
40kg 3x10

Russian Twist
7.5kg 1x10
10kg 2x10

Reverse Crunch
3x10

squats still feel grand, a bit better today actually. wasnt so tiring.

everything else was alittle better too, i must be getting used to the higher reps.

calf raises are still agonising on the feet.

did some oly stuff too- hang cleans, power cleans, hang snatch, power snatch, overhead squat, front squats with 17kg bar. tried a full clean and nearly fell over.

thats me done for a week or so. i have exams next week and im feeling a bit **** tbh.

cardio,shoot me

good luck on the exams, and i hate u on your squats, i felt so good with mine today then i saw this :P

bigstar

Monday 25/5/09

Squats
20kg 1x10
40kg 1x10
50kg 1x5
65kg 1x5
75kg 1x5
90kg 1x5
102.5kg 1x4

Bench
20kg 1x5
35kg 1x5
42.5kg 1x5
50kg 1x5
60kg 1x5
65kg 1x5

Row
20kg 1x10
30kg 1x5
35kg 1x5
42.5kg 1x5
50kg 1x5
55kg 1x5

Lat Pulldown
10 3x8

Ab Pulldown
20kg 2x10
34kg 3x10

Russian Twist
10kg 3x10

Ah felt good going back to the gym today, seems like ages. Bit dissapointed with the lifts tbh but hopefully its because ive been off for a week.

squats were quite heavy, the last two sets were tough and i didnt get the last rep, ive done 110 for 3x5 so that wasnt great.

bench aswell was tough, was supposed to go for 67 but it was never gonna happen.

rows werent too bad but still tough enough.

the rest was good. lat pulldowns were nice i paused and squeezed my back and then released for 2-3 secs.

So new program, so so start. i havent been eating a great amount the last week or so, ill start stuffing myself again and see where i get to.

bigstar

Wednesday 27/5/09

Squats
20kg 1x8
40kg 1x8
50kg 1x5
65kg 1x5
75kg 2x5

OH Press
15kg 1x10
20kg 1x5
25kg 1x5
30kg 1x5
35kg 1x5
40kg 1x5

Deadlift
40kg 1x10
60kg 1x5
70kg 1x5
85kg 1x5
97.5kg 1x5
110kg 1x5

Ab Pulldowns
20kg 1x10
39kg 3x10

Wide Grip Pullups
BW 4x4

Pull Thrus
7kg 1x10
20kg 3x15

press was ok, maybe a bit heavy to start with.

deadlift was heavy, again maybe too much to start with

ab pulldowns were harder this time, nice weight to use.

happy with the pullups werent even that hard tbh.

tried pull thrus, not too heavy but really felt it in my back.

back is in bits today, still hoping its just the week off catching up with me. weight is down though so i think ive lost some strength. ill see how the heavy triple is on friday, and maybe drop the weights back a bit.

bigstar

Friday 29/5/09

Squats
20kg 1x10
40kg 1x5
50kg 1x5
65kg 1x5
75kg 1x5
90kg 1x5
105kg 1x3
65kg 1x8

Bench
20kg 1x10
30kg 1x5
35kg 1x5
40kg 1x5
50kg 1x5
60kg 1x5
65kg 1x5
50kg 1x8

BB Row
20kg 1x10
25kg 1x5
30kg 1x5
35kg 1x5
42.5kg 1x5
50kg 1x5
57.5kg 1x5
40kg 1x8

Ab Pulldowns
20kg 1x10
30kg 1x5 changed machine
41kg 2x10
41kg 1x5

Dips
BW +10kg 2x5
BW +10kg 1x8

DB Alternate Curls
12kg 2x8
12kg 1x10

Emm, good today, got all the lifts but im dropping the weights back a bit otherwise ill stall really quickly.

a bit confused on the bench, forgot what i was meant to do, what i did monday, still heavy though.

cant believe the drop off in my squats though and everything else tbh.

still messing around with the assistance stuff, i think the focus should be ab work and then whatever really. did some arm work today too.

i like this program, i think its harder than 3x5 even if your ramping the wieghts up, maybe thats just me getting used to it though. anyway ill knock a few kgs off and go from there, hopefully some pr's will be along in a few weeks.

bigstar

just want to add i lost about a kilo over the last few weeks so i want to get back up to 70 and then ill start trying to lean out a bit, this power(less) belly isnt doing me any favours.

also i always planned on improving my fitness so thats another goal for over the summer, maybe get to a triathlon before the years out.

need to set some new goals actually. ill have a think over the la la la la la la long weekend, i bank holidays.

bigstar

Monday 1/6/09

Squats
20kg 1x10
40kg 1x5
50kg 1x5
65kg 1x5
75kg 1x5
90kg 1x5
100kg 1x5

Bench
20kg 1x10
30kg 1x5
37.5kg 1x5
45kg 1x5
52.5kg 1x5
60kg 1x5

Row
20kg 1x10
30kg 1x5
35kg 1x5
40kg 1x5
45kg 1x5
50kg 1x5

Lat Pulldown
10 3x10

Ab Pulldown
20kg 1x10
27kg 1x10
39kg 1x12
39kg 2x10

Front Squat
20kg 1x10
40kg 1x10
50kg 1x10

Side Bends
18kg 3x10

set everything back today and it felt ok, squats were still a little tougher than i expected so ill see how it pans out over the next few weeks.

bench was fine, i find it hard taking the bar out of the rack but once i start pressing its fine.

rows are good. ive not done a lot of rowing so i still feel like ive got some more to go.

maybe a bit too much assistance stuff today and it was a little random. lat pulldown was better, paused longer and released longer. ab pulldowns are tough really tough.

bigstar

Wednesday 3/6/09

Squats
20kg 1x10
40kg 1x5
60kg 1x5
75kg 2x5

OH Press
15kg 1x10
25kg 1x5
30kg 1x5
35kg 1x5
40kg 1x5

Deadlift
40kg 1x10
60kg 1x5
80kg 1x5
92.5kg 1x5
105kg 1x5

Ab Pulldowns
20kg 1x10
27kg 1x10
39kg 3x12

Side Bends
18kg 3x10

Pullups
4x5

Pull Thrus
20kg 1x10
34kg 1x10
48kg 1x15

good today, everything felt great which is good because i dropped everything down a bit.

deads were fine, really easy and fast, although the first rep of each i kinda stiff legged it, i think i was expecting it to be heavier and just flew up with the hips.

oh press was fine too, not really hard, itll go up next week. not sure how to go with this though, 2.5 jumps are gonna be tough after a while, ill just go for reps i think.

ab pulldowns were much better today didnt get really tough until the last set and side bends were better, i was bending more than monday with same weight and it felt heavier but still ok.

pullups are up and not too hard either

i did pullthrus last week with a rounded back and this week with a straight back. tbh i prefer rounding the back, RDL's are better for the hams, ill do these for the lower back.

happy with today, getting back into the swing of things.

itsallaboutheL

bigstar wrote: »

just want to add i lost about a kilo over the last few weeks so i want to get back up to 70 and then ill start trying to lean out a bit, this power(less) belly isnt doing me any favours.

also i always planned on improving my fitness so thats another goal for over the summer, maybe get to a triathlon before the years out.

need to set some new goals actually. ill have a think over the la la la la la la long weekend, i bank holidays.

??? What height are you?

bigstar

5' 9''

itsallaboutheL

how do u have a belly at 5'9 and 70k!!!!