starting strength and milk

bigstar

Tuesday 1/12/09

Squats
20kg 1x10
40kg 1x5
60kg 1x3
65kg 1x2
75kg 3x5

shoulder warm up 2.5kg 4 reps

CG Bench
20kg 2x10
25kg 1x5
30kg 1x3
35kg 3x5

Deadlift
20kg 1x10
40kg 1x5
60kg 1x3
70kg 1x2
80kg 1x5

shoulder warm up 2.5kg 3 reps
Voyer shrugs
6kg 3x12

Face Pulls neutral grip
L6 3x15

Inverted row
3x12

Pushups
2x15 in between stretching

squats were handy ill go for 80 and leave it at that till next week, see if i get any pain.

CG bench was handy too, left everything loose trying to get the serratus muscle more involved. ha dunno how successful i was.

Deads were handy three.

upper back stuff was fine. did the voyers properly rotating the arm, they felt better. ill see how they go.

pain free so far, ill do the scap stabilisation work on thursday. shoulder joint feels weak and kinda loose but it feels like its getting better. hopefully anyway.

bigstar

cardio,shoot me wrote: »

that a bet ?

im not sure i can do it actually, i dont have any ammonia caps on me atm.

cardio,shoot me

me neither unfortunatly, i want them for my bench day :P

bigstar

Friday 4/12/09

Squats
20kg 1x10
40kg 1x5
60kg 1x3
65kg 1x2
75kg 3x5

Shoulder warm up 2kg 4 reps x2

Bench
20kg 2x8
25kg 1x5
30kg 1x3
35kg 1x2
42.5kg 3x5

PClean
20kg 1x5
30kg 1x3
40kg 3x3

One arm row
6kg 1x10
12kg 1x10
20kg 3x10

face pulls
L5 3x15

Db seated PC
2kg 3x12

Swiss ball Leg curl
2x10

GHR
3x10

Ab Pulldown
20kg 1x10
27kg 1x10
34kg 1x10
41kg 1x10

Curlz preacher
20kg 3x10

stretch

rows were too heavy. should have held back a bit but i forgot. shoulders a little sore today

power cleans felt good. easy enough.

bigstar

Wednesday 9/12/09

Squat
OH 20kg 1x10
Back 40kg 2x5
60kg 1x3
70kg 1x2
80kg 3x5

Diesel shoulder warm up 2.5kg

Bench
20kg 1x10
25kg 2x5
30kg 1x3
40kg 1x2
45kg 3x5

Deads
40kg 1x10
60kg 1x5
80kg 1x3
90kg 1x2
100kg 1x5

Inverted row
3x12

Face pulls
L5 3x15

Standing calfs
L5 4x5

Ab circuit
5kg crunch/revers crunch/5kg twist x2

pushups
2x15

stretch. lots.

not much to say, nothing really heavy. weight is about 71kg.

cardio,shoot me

im saving an amonia cap for after the single lifts to max out on scap push ups, up for teh challenge?:D:D:D:D:D

bigstar

cardio,shoot me wrote: »

im saving an amonia cap for after the single lifts to max out on scap push ups, up for teh challenge?:D:D:D:D:D

if i have any shoulder left then ITS ON!! death by scap pushup, first one to 100 that should sort the men from the boys.

bigstar

Tuesday 15/12/09

Power Cleans
20kg 1x5
30kg 1x5
40kg 1x3
45kg 3x3

Squats
OH 20kg 1x10
OH 30kg 1x5
40kg 1x5
60kg 1x3
75kg 1x2
85kg 3x5

Diesel Shoulder warm up2.5kg 3 reps x2

Bench
20kg 1x10
25kg 1x5
30kg 1x5
35kg 1x3
40kg 1x2
47.5kg 3x5

BOR
20kg 1x10
25kg 1x5
30kg 1x3
35kg 1x3
40kg 1x2
45kg 3x5

Face Pulls
L5 4x15

Seated calf
10kg 2x10
15kg 1x20, 2x15

pushups 2x15

STRETCH

PC werent too bad some were army but the weight is light.

squats were ok 90 next

bench was fine as were rows, upper back work is working, my pulling strength is really bad but getting better. i love face pulls.

pushups just to get some serratus work in and calfs cause mine are crap.

bigstar

Wednesday 23/12/09

Shoulder Warm Up

Power Cleans
20kg 1x5
30kg 1x5
40kg 1x3
50kg 1x3
60kg 1x1
70kg 2x1

Squats
OH 20kg 1x10
40kg 1x5
60kg 1x3
75kg 1x2
85kg 3x5

Diesel Shoulder warm up2.5kg 3 reps

Bench
20kg 1x10
25kg 1x5
30kg 1x5
35kg 1x3
40kg 3x5


BOR
20kg 1x10
25kg 1x5
30kg 1x3
35kg 1x3
40kg 1x2
45kg 3x5

Face Pulls
L5 4x15

Bent over cable raises
L1 2x15

Alternate Curls
8kg 4x10

GHR sit ups
2x15

STRETCH

been sick. same as last week but dropped back bench.

maxed out on PC. not pretty at all. need to drop lower i think. BW aint too bad though. with a decent progression i should have more in me.

eat now over xmas and get back in on 27th and hopefully a straight run into january.

and happy xams.

bigstar

Sunday 27/12/09

YTWL 2kg

Squats
OH 20kg 1x10
40kg 1x5
60kg 1x3
80kg 1x2
90kg 3x5

Shoulder warm up 2.5kg 3 reps

Bench
20kg 2x10
25kg 1x5
30kg 1x5
35kg 1x3
40kg 1x2
45kg 3x5
some scaption with 2.5kg in between sets 2x15

BOR
20kg 1x10
25kg 1x5
30kg 1x3
35kg 1x3
40kg 1x2
47.5kg 3x5
leg curls in between sets 27kg 2x10

Face Pulls
L5 3x15

had to be quick, got to the gym for the last hour.

all went well, squats felt a little tough but a week r so of consistent squatting should help.

benching is easy. shoulders feeling fine, a little loose sometimes but no pain. hopefully get back to BW for reps then push on. all easy really, ill up the face pulls and do more shoulder stability work next time.

bigstar

Wednesday 30/12/09

YTWL 2kg 3 reps

Squat
OH 20kg 1x10
40kg 1x5
60kg 1x3
70kg 1x2
80kg 1x2
90kg 3x5

cuban rotations
2kg 3x15

Diesel Crew Shoulder Warm up 3kg 3 reps

Db incline press
5kg (each Db) 2x8
10kg 3x10

Scaption
3kg 2x15

Power Snatch/Clean
some snatches up to 25kg
some drop snatches
PC 30kg 1x5
40kg 2x5
45kg 1x3
50kg 3x3

Shoulder Stability work
8kg Db retractions setted with scap pushups 3x15
Scap Pullups setted with 3kg Db OH shrug 3x15

Cable crossover lateral extensions
L1 3x15

Reverse crunch 3x15

Preacher curls
10kg 2x8
20kg 2x10, 1x8

spent a long time in the gym, plan to go again tomorrow to squat, bench and deadlift, should be fun.

looks like a lot of nonsense on there but a good bit of it is for the shoulder rehab. i need to work out some sort of program.

squats felt heavy but ok, PC was a bit crap. i really wanna find to somewhere with bumper plates, dropping the weights is a b1tch.

wanna make sure i tuck in my elbows on the incline not sure how i did it today but i think Db should be easier on the shoulder anyway. it was only light though.

bigstar

Tuesday 5/1/10

YTWL 3kgs 3 reps

squats
OH 20kg 1x10
40kg 2x5
60kg 1x3
70kg 1x2
80kg 1x2
87.5kg 1x1
97.5kg 3x5

diesel crew warm up 2.5kg

Bench
20kg 2x15
25kg 1x5
30kg 1x3
40kg 1x2
45kg 1x2
52.5kg 3x5

BOR
20kg 1x10
30kg 1x5
35kg 1x3
40kg 1x2
45kg 1x2
52.5kg 3x5

Face pulls
27kg 3x15

OAR
12kg 3x20

Cable Ext Rotations
2.3kg 3x15 each arm

preacher curls
20kg 3x10

squats were heavy but ok. itll be nice to get 2 plates on again.

bench was haevy enough too. cant believe i ever squat and benched 20kg more. warming up with the bar i didnt keep the back tight, im trying to get more serratus involved, is it working? who knows.

rows were fine. lots of upper back stuff then. i thikn ill lower the face pulls i think i get more out of it when its easier and i can concentrate more. one arm rows were hard enough so ill keep at 12.5 next time id do em. rotations were harder on the left than the right, keep this until it corrects.

i was in the gym on sunday pretty much did the same but 2.5kg lower.

bigstar

Friday 8/1/10

YTWL 3kgs 3 reps

squats
OH 20kg 1x10
40kg 2x5
60kg 1x3
70kg 1x2
80kg 1x2
90 1x2
100kg 3x5

diesel crew warm up 2.5kg

incline Db Press
5kg 1x10
10kg 3x10

OARow
15kg 2x15

Deadlift
20kg 1x10
40kg 1x5
60kg 1x3
80kg 1x2
105kg 1x5

Shoulder Stability
8kg Db Protrctions setted with scap Pushups 3x15
Scap Pullups setted with 5kg Db OH Shrugs 3x15

squats were heavy dunno where ill get another 12 kg from atm.

deads were heavy but i need to do them more.

all else just for rehab really.

more food needs to be consumed weight is 71kg .

bigstar

Tuesday 12/1/10

YTWL 2kg

squats
OH 20kg 1x10
40kg 2x5
60kg 1x2
80kg 1x2
90 1x2
102.5kg 3x5

diesel crew warm up 2.5kg

Bench
20kg 2x15
30kg 1x5
35kg 1x4
40kg 1x3
45kg 1x2
52.5kg 3x5

Inverted row
3x12 feet on floor

face pulls
L5 3x15

Chins
3x5 one set underhand, one neutral, one over

ext. rotations
L1 2x15, 1x10.

squats were heaviest ive done in along time.

bench shouldve gone up, i have to start bringing the log book.

inverted rows are weak, feet on floor and struggling to get 3x12. face pulls werent great either. actually only got 4 on the last set on chins, the overhand set. sucks.

bigstar

Thursday 14/1/10

Squats
OH 20kg 1x10
40kg 1x5
60kg 1x4
80kg 1x2
95kg 1x2
105kg 1x5
102.5kg 1x5
105kg 1x5,1x1

Db Incline press
5kg 1x10
8kg 1x8
15kg 3x8

OARow
5kg 1x10
10kg 1x10
15kg 3x15

10kg Db Scap Protractions with scap pushups 3x15
scap pullups with 5kg Db OH SHrugs 1x15

Alternate CUrls
12.5kg 3x10 +2

Face pulls
20kg 1x20

someone forgot to add 2.5 on one side of the bar hence the middle set of squats being lighter, added an extra rep instead. how hard, very hard, lower back was pumping during and after im tihnking of stepping back at the weekend, the same happened on tuesday. maybe deadlift instead.

inlcline Db was ok, i thought it might be too much of a jump to 15kg but the shoulders fine today. OAR is handy too. im feeling some strain in the rhomboid/lower trap area so maybe a rest for these too.

again the shoulder stability stuff wasnt great. by the time i got to the pullups my upper back was fried. face pulls were just cos i like em and curls were cos i want hyoog arms.

maybe saturday ill deadlift and bench and fart around.

and weight at the weekend was 72.5kg. coola boola.