Starting Strength log

Bruce7

Today:

IP Warmup x 3

DB Bench
20 x 8
20 x 8
25 x 5
25 x 5
25 x 5
25 x 5
25 x 5

Inverted Row
5 x 8 efforts. Probably 8, 7, 6, 5 & 4 were ok

45 degree side bend
3 x 10 each side

Alternate DB shoulder press
10 x 8
10 x 8
12.5 x 5
12.5 x 5
15 x 5
15 x 5
17.5 x 5

YTMs
3 x 5 of each with 2.5k

Bruce7

Today:

IP Warmup x 3

Con Block - 10mins
Sprint drill: About 8m forwards, 1m across and 8m backwards. 3 left to right and 3 right to left.

Did 10 in 10 mins. Averaged around 40 - 45 seconds per effort, which was slower than in IP, due to wet grass I think, or I may have been going a step further.

Work Block-15mins
Caterpillar walk: 2 x 10m
KB snatches: 5 & 5 x 16k
Tuck jumps: 10

7 rounds

Con Block - 10mins
Hill sprints x 10. Hill in Bushy Park. Sprinted up and walked back down.

Work Block-15mins
KB Swings 10 x 16kg
KB press - 5 & 5 x 16kg
2 lengths of bounding

9 rounds

Blatter

Hey Bruce, was just wondering how are you getting on?

Are you happy with your gains/fat loss so far?

Bruce7

Today:

IP Warmup x 3

Front squats
40 x 8
60 x 5
85 x 5
90 x 5
95 x 5
100 x 5
100 x 5

Supported DB RDLs
25kg per hand x 8
25kg per hand x 8
25kg per hand x 8
25kg per hand x 8

DB situps
3 x 15 @ 10k

For some reason, I'm f*cking exhausted after this. I can barely put one foot in front of the other. Got a decent enough night's sleep and ate properly yesterday, so no obvious reason for it. The coffee shop's going to have a good day today.

Bruce7

SOCCER4LIFE wrote: »

Hey Bruce, was just wondering how are you getting on?

Are you happy with your gains/fat loss so far?

Hey SOCCER4LIFE,

Yes and no I suppose.

I was happy to squat 170 x 3 before Christmas, press 80 x 1, and deadlift 210 x 1, while getting good coaching from a powerlifter.

I'm happy that I'm finally on the right track with IP, after trying out other programmes. There was nothing wrong with any of them, but I think Starting Strength, 5x5, 5/3/1 etc would all be better suited to someone who is already in decent enough shape and doing some kind of sport; but they are a recipe for strength imbalances, and consequently injuries, for an old geezer in crap shape, like me.

Not so happy with having f*cked up shoulders, but I can feel huge improvements in this area over the past few weeks, and hope to start making progress on my upper body strength now.

I haven't lost any fat, if anything, I put some on, but I let Christmas last about two months. On the straight and narrow now.

Bruce7

Today:

IP warmup x 3

Bands for assisted chins are in the post, so substituted with:

Neutral grip lat pulldown
7 x 12 sitting on the floor. These were a waste of time tbh.

Alternating Incline DB Press
20s x 8
20s x 8
20s x 8
20s x 8
20s x 8

Ab Rollouts
3 x 15

Shrugs
28k KB x 8
28k KB x 8
28k KB x 8
32.5k DB x 8
32.5k DB x 8

YTMs
3 x 5 of each with 5k

Bruce7

Today:

IP warmup x 3

Con block
Prowler + 120. 11 trips in 9 mins 50

Work Block-15mins
Box jump & turn: 10
T-pushups: 10
16k KB upright rows: 10

7 rounds

Con block - 10mins
Prowler suicides. Prowler + 40k. Did 10 in just over 10 minutes - don't know exact time, but timer went off just as I began the last long push

Work Block-15mins
Single leg squats - to platform + 3 mats: 5 per leg
Sit throughs: 5 per side
Assisted chins (grey and green band): 5

10 rounds

Reverse Hyper
3 x 10 @ 40k

Stretching and shoulder rehab

Bruce7

Today:

IP warmup x 2

Deadlift
(double overhand)
70 x 6
110 x 6
120 x 3
120 x 3
150 x 3
150 x 3
170 x 1
There was no chalk, so I switched to a mixed grip
170 x 2
Switched back to double overhand, as per advice that it's too heavy if you have to use a mixed grip. Focused on perfect form.
150 x 3
150 x 3
150 x 3

Glute Ham Raise
4 x 15

Alternate situps
3 x 20 with 20k plate

Bruce7

Today:

IP Warmup x 3

Con Block - 10mins
Sprint drill: About 8m forwards, 1m across and 8m backwards. 3 left to right and 3 right to left.

11 drills

Work Block-15mins
Caterpillar walk: 2 x 10m
KB snatches: 5 & 5 x 16k
Tuck jumps: 10

8 rounds

Con Block - 10mins
Hill sprints x 11. Hill in Bushy Park. Sprinted up and walked back down.

Work Block-15mins
KB Swings 10 x 16kg
KB press - 5 & 5 x 16kg
2 lengths of bounding

9 rounds

Bruce7

Today:

IP Warmup x 2

Front Squat
40 x 8
60 x 8
90 x 5
95 x 5
100 x 5
100 x 5
105 x 5

Supported DB RDLs
20kg per hand x 8
20kg per hand x 8
20kg per hand x 8
20kg per hand x 8

DB situps
3 x 15 @ 10k

Bruce7

Today:

IP warmup x 3

Neutral grip lat pulldown
7 x 12 sitting on the floor. Worked up to 75% of the stack. Still awaiting delivery of bands.

Alternating Incline DB Press
20s x 8
20s x 8
25s x 8
25s x 8
25s x 8
25s x 8
25s x 8

Ab Rollouts
3 x 15

Shrugs
28 x 8
28 x 8
28 x 8
28 x 8
28 x 8

Didn't have time to root around for heavier dumbbells.

Bruce7

Today:

IP warmup x 3

Group conditioning.

3 rounds of scap pressups, sumo walk, quad walk, normal pressups, a yoga type quad stretch thing.

10 pressups
10 KB squats
5 & 5 KB rows
5 & 5 KB press

4 rounds in 5 mins

2 minutes rest

Prowler + 80k
7 trips in 5 mins

1 min rest

Repeated this 4 times

Shoulder rehab and YTMs with 2.5k DBs

Bruce7

Today:

IP warmup x 3

Deadlift
(double overhand, hook grip for all)
70 x 6
100 x 6
120 x 3
120 x 3
140 x 3
140 x 3
160 x 3
160 x 3
170 x 3
180 x 3

Glute Ham Raise
4 x 15 with 5k plate

Alternate situps
3 x 20 with 20k plate

Bruce7

Today:

IP warmup x 3

DB bench
25 x 8
25 x 8
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5

Inverted rows
5 x 8 - all good except rep 8 of 4th set

45 degree side bends
3 x 10 e/s

Alternate DB shoulder press
20 x 5
20 x 5
20 x 5
20 x 8
20 x 8
20 x 8

Bruce7

Today:

IP Warmup x 3 (Still doing IP14 warmup as I don't know what most of the IP15 warmup exercises are)

Con Block - 10mins
Sprint drill: About 8m forwards, 1m across and 8m backwards. 3 left to right and 3 right to left.

12 drills

Work Block-15mins
Walking lunges - 10 per leg with 16k KBs
Floor press - 5 e/s with 16k KBs
Unsupported rows - 5 with 16k KBs
7 rounds

Con Block - 10mins
Hill sprints x 10. Hill in Bushy Park. Sprinted up and walked back down.
Think the lunges took it out of my legs, so only got 10.

Work Block-15mins
Potato sack squats - 10 x 16k
Turkish Get Ups - 5 e/s with 16k KB
KB rows - 5 e/s with 16k KB

4 rounds - v slow at TGUs

Bruce7

Today:

IP warmup x 3

Box Squats
60 x 8
80 x 8
100 x 5
120 x 5
130 x 5
140 x 5
150 x 5

Glute Ham Raise
5 x 10 with 10k plate

Band Pulldowns
3 x 10/10

Stretching

Bruce7

Today:

IP warmup x 3

Chinups
8 with grey and green band
8 with grey and blue band
5 x 5 with grey band

DB Floor press
15 X 8
15 x 8
17.5 x 12
17.5 x 12
17.5 x 12
17.5 x 12
17.5 x 12

DB side arches
Didn't do these as I don't know what they are. Will find out tomorrow and do them then

Overhead plate extension
10 x 10 with 20k plate

Bruce7

Today:

IP Warmup x 3.

Con Block - 10mins
Prowler + 40k. 10 trips along the outside of the fence at IP. Guess it's 35-40m per trip.

Work Block-15mins
Chin-ups (grey band): 5
KB deadlift (Think it was the 24) 5 & 5
Double KB press (16s): 5
10 rounds

Con Block - 10mins
Prowler + 40k. Up and down the slope inside the fence
11 trips

Work Block-15mins
Situps: 10
Burpees: 10
Press up and row: 10

6 rounds

Bruce7

Today:

IP warmup x 1. This warmup takes a good while.

Deadlift
Double overhand
100 x 8
120 x 8
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
160 x 1
160 x 1
160 x 1

Lameness of above due to lack of chalk in gym. For some reason, I was pumping sweat this morning, and the bar was hanging from my fingertips throughout. Wasn't drinking over weekend, so might just be the weather. Will bring my own chalk going forward.

DB step-ups
4 x 8 with 12.5s

Weighted bridge
3 x 60secs with 10k plate

Bruce7

Today:

IP warmup x 1.

Bench
60 x 8
70 x 8
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
85 x 1
90 x 1
95 x 1

No shoulder pain after this, which is encouraging.

Supported rows
17.5s x 12
17.5s x 12
20s x 12 These got sloppy, so shifted back down
17.5s x 12
17.5x x 12

Side bridge
45 seconds x 3 on right arm.
Various efforts on left arm that added up to 135 seconds in total. The longest I managed was 30 seconds.

Hammer curls
12.5s x 12
12.5s x 12
10s x 12
7.5s x 12
7.5s x 12

Bruce7

Today:

Warmup
Was outdoors so did some from IP14 and 15:
Sumo walk
Scap pressup
Groin rotation
Scap pullups
Leg swings
Quad walk
x2

Con Block - 10mins
Sprint drill: About 8m forwards, 1m across and 8m backwards. 3 left to right and 3 right to left.

x 10. 2 less than last week

Work Block-15mins
Walking lunges - 10 per leg with 16k KBs
Floor press - 5 e/s with 16k KBs
Unsupported rows - 5 with 16k KBs

6 rounds. 1 less than last week.

Con Block - 10mins
Hill sprints x 11. Hill in Bushy Park. Sprinted up and walked back down.
1 more than last week

Work Block-15mins
Potato sack squats - 10 x 16k
Turkish Get Ups - 5 e/s with 16k KB
KB rows - 5 e/s with 16k KB

4 rounds - same as last week.

Was just having to grind this one out. Rain doesn't help - TGUs and floor presses not a whole lot of fun when you're soaking wet and so is the grass / mud.

Bruce7

Today:

IP warmup x 1

Box squats
80 x 8
100 x 8
120 x 5
130 x 5
140 x 5
150 x 5
160 x 2

GHR
5 x 10 with 10k plate

Band pulldowns
3 x 10/10

Bruce7

Today:

IP warmup x 1

Chinups
Grey and green band x 8
Grey and blue band x 8
Grey band x 5
Grey band x 5
Grey band x 5
Grey band x 5
Green band x 5

Floor press
22.5s x 12
22.5s x 12
22.5s x 12
22.5s x 12
22.5s x 12

Side arches
22.5s x 15
22.5s x 15
22.5s x 15

Plate extension (20k)
1 x 16
7 x 12

Bruce7

IP Warmup x 3.

Con Block - 10mins
Prowler + 140k. 11 trips

Work Block-15mins
Chin-ups (grey band): 5
KB deadlift (40k) 5 & 5
Double KB press (16s): 5
10 rounds

Con Block - 10mins
Prowler + 40k.
20 trips

Work Block-15mins
Situps: 10
Burpees: 10
Press up and row: 10

7 rounds

Bruce7

Today:

(R).I.P. warmup x 1

Deadlift
Double overhand
70 x 8
110 x 8
150 x 5
160 x 5
170 x 5
170 x 5
170 x 5
180 x 1
185 x 1
190 x 1

DB step-ups
4 x 8 with 15s

Weighted bridge
3 x 60secs with 10k plate

Bruce7

Today:

IP warmup x 1.

Bench
60 x 8
70 x 8
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
90 x 1
95 x 1
100 x 1

Supported rows
12.5s x 12
12.5s x 12
12.5s x 12
12.5s x 12
12.5s x 12

Focused on trying to get technique right

Side bridge
45 / 15 x 3 on both arms. Not weighted

Hammer curls
12.5s x 12
12.5s x 12
10s x 12
10s x 12
10s x 12

Bruce7

Today:

Warmup
Sumo walk
Scap pressup
Groin rotation
Scap pullups
Leg swings
Quad walk

Con Block - 10mins
Sprint drill: Start at right hand corner flag on a rugby pitch.
Jog up touchline to the 22, then sprint diagonally back and across to the left hand corner flag.
Then jog up left hand touchline to the 10 yard line, and sprint back to the right hand corner flag.
Then the same idea
to half way,
to the far 10 yard line,
to the far 22
to the far goal line.

Did the above twice in 10 minutes.

Work Block-15mins
Walking lunges - 10 per leg with 16k KBs
Floor press - 10 e/s with 16k KBs
Unsupported rows - 10 with 16k KBs

6 rounds. Same number of rounds as last week, but more reps in the floor press and rows.

Con Block - 10mins
Hill sprints x 11. Hill in Bushy Park. Sprinted up and walked back down.
Same as last week

Work Block-15mins
Potato sack squats - 10 x 16k
Turkish Get Ups - 5 e/s with 16k KB
KB rows - 5 e/s with 16k KB

4 rounds - same as last week.

Bruce7

Today:

IP warmup x 1

Box Squat
100 x 8
120 x 8
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

GHR
5 x 10 with 10k plate

Band pulldowns
3 x 10 e/s with blue band

Bruce7

Today:

IP warmup x 3

Pull-ups (neutral grip)
Grey band x 8
Grey band x 8
Green band x 5
Green band x 5
Green band x 5
Green band x 5
Grey band x 5

Floor press
22.5s x 12
25s x 12
25s x 12
25s x 12
25s x 12

Side bends
25s x 10
25s x 10
25s x 10

Overhead plate extension (20k plate)
5 x 20

Bruce7

Today:

IP warmup x 3

Con Block - 10mins
Rower - 30seconds on, 30 seconds rest. Averaged about 145m per effort

Work Block-15mins
Chin-ups (grey band): 5
KB deadlift (40k) 5 & 5
Double KB press (16s): 5
12 rounds

Con Block - 10mins
Rower - 30seconds on, 30 seconds rest. Averaged about 140m per effort

Work Block-15mins
Situps: 10
Burpees: 10
Press up and row: 10

6 rounds