Starting Strength log

Bruce7

Going to resume logging weight training here. Will be doing 2 sessions a week, and taking it very slowly.

Current weight is ~105kg. Aiming to get down to 100kg and stay there by year end at the latest. No other goals apart from remaining uninjured, maintaining good exercise form, and making continuous progress in small increments for the next 10 months or so.

Today:

Dead lift:
70 x 8
70 x 8
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Glute Ham Raise:
4 x 8 (unweighted)

Med Ball Throws:
3 x 20 (5kg ball)

Alternate Arm Incline DB press:
17.5 x 8
17.5 x 8
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

Unsupported DB Rows:
15 x 8
15 x 8
15 x 8
15 x 8

Side Bridging:
3 x 30 seconds each side

DB Preacher Curls:
10 x 12
10 x 12
7.5 x12
7.5 x 12

Bruce7

Today:

Squats
60 x 8
70 x 8
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Reverse Hypers
10 x 8
10 x 8
10 x 8
10 x 8

Bridging
3 x 60 secs unweighted

Neutral Grip Pull Ups
(With Green band)
8, 6, 3, 3, 3

DB Shoulder Press
10 x 8
10 x 8
10 x 8
10 x 8

Rotational Med Ball Throws
3 x 20
Unmarked purple med ball. Felt like about 8k

Plate Extensions
10 x 12
10 x 12
10 x 12
10 x 12

Weight: 106.5k

Bruce7

Today:

Dead lift:
80 x 8
90 x 8
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Glute Ham Raise:
4 x 8 with 2.5k plate

Med Ball Throws:
3 x 20 (6kg ball)

Alternate Arm Incline DB press:
20 x 8
20 x 8
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5

Unsupported DB Rows:
20 x 8
20 x 8
20 x 8
20 x 8

Side Bridging:
3 x 30 seconds each side

DB Preacher Curls:
10 x 12
10 x 12
10 x 12
10 x 12

Weight: 104.8kg

Bruce7

Today:

Squats
60 x 8
72.5 x 8
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Reverse Hypers
11.25 x 8
11.25 x 8
11.25 x 8
11.25 x 8

Bridging
3 x 60 secs unweighted

Neutral Grip Pull Ups
2 x 8 with grey band
5 x 5 with green and purple band

DB Shoulder Press
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8

Rotational Med Ball Throws
3 x 20 with 7k ball

Plate Extensions
15 x 12
15 x 12
15 x 12
15 x 12

Weight: 104.7kg

Bruce7

Today:

Dead lift:
90 x 8
100 x 8
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Glute Ham Raise:
4 x 8 with 5k plate

Med Ball Throws:
3 x 20 (7kg ball)

Alternate Arm Incline DB press:
20 x 8
20 x 8
25 x 5
25 x 5
25 x 5
25 x 5
25 x 5

Form with left arm deteriorated badly in last two sets. These are too heavy.

Unsupported DB Rows:
20 x 8
20 x 8
20 x 8
20 x 8

Side Bridging:
3 x 30 seconds each side with DB on hip (500g!)

DB Preacher Curls:
9 x 12
9 x 12
9 x 12
9 x 12

Weight: 104.5kg

Form is still not where it should be in all exercises. Need to reduce weights and increase volume.

Bruce7

Today:

Squats
60 x 8
75 x 8
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Reverse Hypers
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8

Bridging
3 x 60 secs unweighted

Neutral Grip Pull Ups
Grey band 2 x 8
Green & purple band 5 X 5

DB Shoulder Press
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8

Rotational Med Ball Throws
8k ball. 3 x 20

Plate Extensions
20 x 12
20 x 12
20 x 12
20 x 12

Weight: 103.6kg

Bruce7

Dead lift:
80 x 8
100 x 8
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Glute Ham Raise:
4 x 8 with 5k plate

Med Ball Throws:
3 x 20 with 9k ball

Alternate Arm Incline DB press:
15 x 8
15 x 8
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

Very strict form. Left arm still struggling.

Unsupported DB Rows:
15 x 8
15 x 8
15 x 8
15 x 8

Side Bridging:
3 x 30 seconds each side with 2.5k plate

DB Preacher Curls:
10 x 12
10 x 12
10 x 12
10 x 12

Weight 103.9kg. Will go on the dry until I get below 100.

Bruce7

Squats
70 x 8
85 x 8
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Reverse Hypers
15 x 8
15 x 8
15 x 8
15 x 8

Bridging
3 x 60 secs unweighted

Neutral Grip Pull Ups
2 x 8 with grey band
5 x 5 with green and purple bands

DB Shoulder Press
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8

Rotational Med Ball Throws
3 x 20 with 8k ball

Plate Extensions
20 x 12
20 x 12
20 x 12
20 x 12

Weight: 103.7kg

Bruce7

Dead lift:
70 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Glute Ham Raise:
4 x 8 with 10k plate

Med Ball Throws:
3 x 20 with 10k ball

Alternate Arm Incline DB press:
15 x 8
17.5 x 8
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5 (4 on left arm)
22.5 x 5

Very strict form. Left arm still struggling.

Unsupported DB Rows:
17.5 x 8
17.5 x 8
17.5 x 8
17.5 x 8

Side Bridging:
3 x 30 seconds each side with 2.5k plate

DB Preacher Curls:
12.5 x 12
12.5 x 12
12.5 x 12 (11 with right hand)
12.5 x 8

Right hand struggling with these

Weight 102.5kg

Bruce7

Today

Box Squats
80 x 8
90 x 8
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Single Leg Dead Lift
20 x 8
20 x 8
20 x 8
20 x 8

Did this with an Olympic bar. DBs next time

DB Sit ups
3 x 20 with 5k DBs

Bench Press
40 x 8
50 x 8
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Inverted rows
5 x 8 efforts. These were pretty crap

DB Windmills
3 x 10 e/s with 5k DB

Weight 102.7kg. Was expecting worse after 5 days of eating out and unavoidable drinking. Back on the wagon for another two weeks.

Bruce7

Today

Dead lift
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Reverse Hypers
17.5 x 8
17.5 x 8
17.5 x 8
17.5 x 8

Bridging
3 x 60 seconds. Need to start weighting these

Chin ups
Grey band x 8
Green and purple band x 8
Green and purple band 5 x 5

Military Press
20 x 8
20 x 8
20 x 8
20 x 8

Plate rotations
3 x 10 e/s with 10k plate

Lying tricep extensions
Curl bar + 15k
4 x 12

Weight: 102.9kg. Can't see any good reason for the weight gain this week.

Bruce7

Today

Box Squats
80 x 8
95 x 8
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Single Leg DB Dead Lift
15s x 8
15s x 8
15s x 8
15s x 8

DB Sit ups
3 x 20 with 5k DBs. Struggled to finish last set

Bench Press
40 x 8
55 x 8
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Inverted rows
4 x 8 efforts. Apart from the first set, these were crap

DB Windmills
3 x 10 e/s with 10k DB

Weight 102.6kg.

Bruce7

Today

Dead lift
90 x 8
110 x 8
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

Reverse Hypers
20 x 8
20 x 8
20 x 8
20 x 8

Bridging
3 x 60 seconds with 2.5k plate

Chin ups
Green and purple band 2 x 8
Green and purple band 5 x 5

Military Press
22.5 x 8
22.5 x 8
22.5 x 8
22.5 x 8

Plate rotations
3 x 10 e/s with 10k plate

Lying tricep extensions
Curl bar + 20k
2 x 12
2 x 10

Weight: 102.4kg

Bruce7

Today

Box Squats
70 x 8
90 x 8
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Single Leg DB Dead Lift
20s x 8
20s x 8
20s x 8
20s x 8

DB Sit ups
3 x 20 with 6k DBs. Struggled to finish last set

Bench Press
45 x 8
60 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Inverted rows
5 x 10 - knees up

DB Windmills
3 x 10 e/s with 12.5k DB

Weight 101.9kg

Bruce7

Weight today: 101.7kg

Bruce7

Weight today 101.9kg

Bruce7

Today

Dead lift
70 x 8
110 x 8
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Reverse Hypers
20 x 8
20 x 8
20 x 8
20 x 8

Bridging
3 x 60 seconds with 5k plate

Chin ups
Green and purple band 2 x 8
Green band 5 x 5

Military Press
25 x 8
25 x 8
25 x 8
25 x 8

Plate rotations
3 x 10 e/s with 10k plate

Lying tricep extensions
Curl bar + 20k
4 x 12

Weight: 101.7kg

Bruce7

Today

Box Squats
70 x 8
100 x 8
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Single Leg DB Dead Lift
22.5s x 8
22.5s x 8
22.5s x 8
22.5s x 8

DB Sit ups
3 x 20 with 5k DBs

Bench Press
40 x 8
60 x 8
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Inverted rows
5 x 10 - knees up

DB Windmills
3 x 10 e/s with 12.5k DB

Weight 102.2kg. My kitchen is being replaced and it's taking forever. Evening meals have been a bit rubbishy over the past few weeks.

Bruce7

Today

Dead lift
70 x 8
110 x 8
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Reverse Hypers
22.5 x 8
22.5 x 8
22.5 x 8
22.5 x 8

Bridging
3 x 60 seconds with 5k plate

Chin ups
Green and purple band 2 x 8
Green band 3 x 5
Purple band 3, 4

Military Press
27.5 x 8
27.5 x 8
27.5 x 8
27.5 x 8

Plate rotations
3 x 10 e/s with 10k plate

Lying tricep extensions
Curl bar + 20k
4 x 12

Weight: 101.7kg

Bruce7

30 October

Goblet Squats
25 x 8
35 x 8
40 x 5
45 x 5
50 x 5
50 x 5
50 x 5

Barbell RDL
60 x 8
60 x 8
60 x 8
60 x 8

Alternate Plate Press
3 x 20 with 10k plates

Incline DB Press
15 x 8
17.5 x 8
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

Blast Strap Inverted Row
5 x 10

Side Bridging
3 x 40 / 20 seconds

Preacher Curls
Curl bar + 20k
2 x 12
1 x 10
1 x 12

Bruce7

3 Nov

Single Leg Box Squats
Bodyweight 2 x 8
5 with 15k barbell
4 x 5 with 10k DB

Glute Ham Raise
n/a in WW Leopardstown, so did back extensions
4 x 8 with various weights

Overhead plate arching
3 x 10 / 10 with 10k plate

Neutral Grip Pull ups
Green & Purple Band
2 x 8
Green Band
5 x 5

Barbell Push Press
40 x 8
40 x 8
40 x 8
40 x 8

Seated Plate shifting
4 x 5k and 4 x 2.5k
3 sets

Overhead Plate extensions
15 x 12
15 x 12
15 x 12
15 x 12

Bruce7

Today

Goblet Squats
40 x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Not sure where to go with these as there is only one DB larger than 50 in the gym and it's 67.5

Barbell RDL
65 x 8
65 x 8
65 x 8
65 x 8

Alternate Plate Press
3 x 20 with 15k plates

Incline DB Press
17.5 x 8
17.5 x 8
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5

Blast Strap Inverted Row
5 x 10

Side Bridging
3 x 40 / 20 seconds

Preacher Curls
Curl bar + 20k
4 x 12

Weight 103.1kg (vacation)

Bruce7

Today

Single Leg Box Squats
Bodyweight 2 x 8
5 x 5 with 10k DB

Glute Ham Raise
10 x 8
10 x 8
10 x 8
10 x 8

Overhead plate arching
3 x 10 / 10 with 10k plate

Neutral Grip Pull ups
Green Band
2 x 8
Purple Band
5 x 3

Barbell Push Press
42.5 x 8
42.5 x 8
42.5 x 8
42.5 x 8

Seated Plate shifting
4 x 5k and 4 x 2.5k
3 sets

Overhead Plate extensions
20 x 12
20 x 12
20 x 12
20 x 12

Weight: 103.0kg

Bruce7

Today

Goblet Squats
40 x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Barbell RDL
70 x 8
70 x 8
70 x 8
70 x 8

Alternate Plate Press
3 x 20 with 15k plates

Incline DB Press
17.5 x 8
20 x 8
25 x 5
25 x 5
25 x 5
25 x 5
25 x 5

Inverted Row
5 x 10

Side Bridging
3 x 40 / 20 seconds

Preacher Curls
Curl bar + 22.5k x 12
Curl bar + 22.5k x 10
Curl bar + 22.5k x 8
Curl bar + 22.5k x 0
Curl bar + 10k x 12

Weight 103.1kg

Bruce7

Today

Single Leg Box Squats
Bodyweight 2 x 8
5 with 2 7.5k DBs
4 x 5 with 10k plate

Glute Ham Raise
15 x 8
15 x 8
15 x 8
15 x 8

Overhead plate arching
3 x 10 / 10 with 10k plate

Neutral Grip Pull ups
Green Band
2 x 8
Purple Band
5 x 4

Barbell Push Press
45 x 8
45 x 8
45 x 8
45 x 8

Seated Plate shifting
4 x 5k and 4 x 2.5k
3 sets

Overhead Plate extensions
20 x 12
20 x 12
20 x 12
20 x 12

Weight: 102.6kg

Bruce7

Today

Goblet Squats
40 x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Barbell RDL
80 x 8
80 x 8
80 x 8
80 x 8

Alternate Plate Press
3 x 20 with 15k plates

Incline DB Press
20 x 8
22.5 x 8
27.5 x 5
27.5 x 5
27.5 x 5
27.5 x 5
27.5 x 5

Inverted Row
5 x 10

Side Bridging
3 x 40 / 20 seconds

Preacher Curls
Curl bar + 22.5k x 12
Curl bar + 22.5k x 12
Curl bar + 22.5k x 12
Curl bar + 22.5k x 12

Weight 103.0kg

Bruce7

Today

Single Leg Box Squats
Bodyweight 2 x 8
5 x 5 with 15k plate

Glute Ham Raise
20 x 8
20 x 8
20 x 8
20 x 8

Overhead plate arching
3 x 10 / 10 with 10k plate

Neutral Grip Pull ups
Green Band
2 x 8
Purple Band
5 x 5 - not all reps 100%

Barbell Push Press
47.5 x 8
47.5 x 8
47.5 x 8
47.5 x 8

Seated Plate shifting
4 x 5k and 4 x 2.5k
3 sets

Overhead Plate extensions
20 x 12
20 x 12
20 x 12
20 x 12

Weight: 103.3kg. Casual approach to diet is not really working.

Bruce7

Today

Band face pulls
Scap pull ups
Vertical band pull-aparts

Goblet Squats
40 x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Barbell RDL
80 x 8
80 x 8
80 x 8
80 x 8

Alternate Plate Press
3 x 20 with 15k plates

Incline DB Press
20 x 8
25 x 8
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5

Inverted Row
5 x 10

Side Bridging
3 x 40 / 20 seconds

Preacher Curls
Curl bar + 22.5k
4 x 12

Weight: 102.6kg

Bruce7

Today:

Band dislocates
Scap inverted rows
Band overhead squats

Squats
Bar x 10
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Reverse Hyper
20 x 8
20 x 8
20 x 8
20 x 8

Plate sit up
10k plate
3 x 20

Chin ups
Green band 10 & 8
Purple band 5 x 5

Single arm push press
15 x 8
17.5 x 8
20 x 8
20 x 8

Russian Twists
3 x 10 each side

DB pull-overs.
15 x 12
17.5 x 12
20 x 12
20 x 12

Should have done skull crushers instead of these

Weight: 102.4kg. Have a cold.

Bruce7

Today

Clock Lunge
Hurdle steps
Aeroplanes

Dead Lift
70 x 8
110 8
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Elevated Split Squat
20 x 8
20 x 8
20 x 8
20 x 8

Lateral V-Sits
3 x 10 per side

Bench
Bar x 8
50 x 8
60 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Bent over BB row
20 x 8
40 x 8
40 x 8
40 x 8

Hip dips
3 x 10 per side

Hammer curls
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12

Weight: 102.6kg