**** Starting Strength; Workout A **** Date: 1-5-2012 Weight: 95.7kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 75kg - 3 x 5 @ 90kg Bench Press - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 50kg; 1 x 3 @ 60kg - 1 x 5 @ 72.5kg; 2 x 4 @ 72.5kg Deadlift - 1 x 5 @ 20kg; 1 x 5 @ 60kg - 1 x 3 @ 80kg; 1 x 3 @ 100kg - 1 x 5 @ 110kg; 1 x 1 @ 125kg Dips - 3 x 7 @ BW Dragonflag, negatives - 1 x 5 Results are ok, but this workout didn't feel too good. Took it easy with the assistance exercises. Bench Press: I'm thinking about taking a step back, had some problems getting the bar out of the rack again and I don't have the idea that I have total control of it. Deadlift: My grip nearly failed me on the workset. The single after was also tough, but I managed to hold on. Will not do the heavy reps for a bit. Dragonflag: Tried a full rep and got one wobbly/sloppy one and failed a second one. Next workout will be a Hojo Undo training at the dojo where I used to train. Have some time this week to travel there for a training session.
Well done on the Squats. I would drop 20kg from the Deadlift, sure keep if it was a Clean day, and take a couple of minutes between sets at 100k, 110 and 125k. I might even take 3 minutes
harukoraharu: Will do that, thanks! **** Hojo Undo **** Date: 3-5-2012 Was loads of fun swinging stuff around again, except for smacking myself in the head with a chiishi :cry:. **** Starting Strength; Workout B **** Date: 5-5-2012 Weight: 95.4kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 75kg - 3 x 5 @ 90kg Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 3 x 5 @ 40kg Push Press - 2 x 5 @ 45kg Deadlift, snatch grip - 1x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 60kg High Pull - 2 x 5 @ 30kg Power Clean - 2 x 3 @ 40kg; 2 x 3 @ 50kg Workout made me sad, nothing went nice and smooth. Shoulder complained a little while doing shoulder press and on the 1st set of the 50kg power cleans. Squats: Had 90kg in my head and did them at that weight, but should have been 92.5kg. Shoulder Press: Pressing itself went quite well, but my shoulder complained a bit on a few reps. Will try again next time and if my shoulders still don't like it I will try dumbbells for a bit. Power Clean: Nothing good to say about these, 50kg reps were all quite bad. Maybe stick with 40kg for some longer. Chin-ups: Did a few (5 total), but didn't feel like trying anymore. Also tried some grip exercises while waiting for the other guy to finish (not too smart on my part ), so holding on to the bar was a bit harder than it's normally. Also got some squats on video (couldn't see anything on the power clean video), but I'm not sure yet if I want to have my face on the internet (even when it's a low quality video).
Oh why not, plenty of people have videos online. Here are the videos of me doing squats. [ame="http://www.youtube.com/watch?v=jTRrE9ShoOk"]Squats 1 x 3 @ 60kg[/ame] [ame="http://www.youtube.com/watch?v=bc9V3sakMJw"]Squats 2 x 5 @ 90kg[/ame]
**** Starting Strength; Workout A **** Date: 8-5-2012 Weight: 96.5kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 75kg - 3 x 5 @ 92.5kg Bench Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 1 x 5 @ 40kg; 1 x 5 @ 50kg - 2 x 5 @ 60kg; 1 x 10 @ 60kg Deadlift - 1 x 5 @ 40kg; 1 x 5 @ 60kg - 1 x 3 @ 80kg; 1 x 3 @ 100kg; - 1 x 5 @ 112.5kg Dips - 2 x 10 @ BW; 1 x 9 @ BW Squats: Didn't forget to add weight this time and they also went a lot better than last workout! Bench Press: Less weight and also narrowed my grip a bit. Felt good. Deadlift: Also went well, but will increase slowly for now. Getting near the limit of what my grip can handle for 5 reps (even with 3 min rest after last warm-up set).
Are you using chalk and/or mixed grip for your deadlifts? If not, try those options to help with your grip.
Rippetoe appears to advocate wrist straps then mixed grip (well, according to some of those technique vids on Vimeo). Though I haven't tried them yet myself. For the record on heavy squats and deadlift I use a belt, on latter I use mixed grip on anything above 100kg and chalk on just about anything.
I don't use any chalk. I use a normal grip for the first sets, switch to hook grip for the sets at 80kg and 100kg. My workset I do one with hook grip and then four with mix grip.
...though I might be wrong. Here is a recent vid which clearly shows Rip lifting with mixed grip (no straps) and chalk (don't know the weight but estimate 175kg), compare it with his vid on the Rack Pull, intro upto 2:30 interesting, the heavy lifts start at around 16 mins http://vimeo.com/41255504
Thank you for the comments, will slowly push on using a mix grip and if I fail I'll have a look for some chalk. Will also watch the Rippetoe videos again to see what I can use from those. **** Starting Strength; Workout B **** Date: 10-5-2012 Weight: 97.1kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 75kg - 3 x 5 @ 95kg Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 3 x 5 @ 40kg Dumbbell Shoulder Press - 2 x 8 @ 2 x 15kg Deadlift, snatch grip - 1x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 60kg High Pull - 1 x 5 @ 40kg Power Clean - 3 x 3 @ 40kg; 2 x 3 @ 45kg Pendlay Row - 1 x 5 @ 40kg; 1 x 5 @ 50kg; 1 x 5 @ 55kg Dragonflag, negatives - 2 x 5 Squats: Not as great as last time, but still nice. Shoulder Press: These felt good, also my shoulder was fine with it. Doing a few with dumbbells was also fun and something different from the push presses. Power Clean: Not seeing/feeling the progress. :cry: Pendlay Rows: Fun!
**** Starting Strength; Workout A **** Date: 12-5-2012 Weight: 96.3kg Worst workout so far, will blame it on MAP being down. **** Starting Strength; Workout B **** Date: 15-5-2012 Weight: 96.3kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 80kg - 1 x 5 @ 97.5kg; 2 x 4 @ 97.5kg - 1 x 5 @ 60kg Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 3 x 5 @ 42.5kg Push Press - 2 x 5 @ 42.5kg Pendlay Row - 1 x 5 @ 20kg; 3 x 5 @ 50kg Power Clean: No power cleans today, didn't feel like doing them. **** Starting Strength; Workout A **** Date: 18-5-2012 Weight: 96.6kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 60kg - 3 x 5 @ 80kg; 1 x 10 @ 60kg Bench Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 1 x 5 @ 40kg; 1 x 5 @ 50kg - 2 x 5 @ 60kg; 1 x 10 @ 60kg Deadlift - 1 x 5 @ 60kg; 1 x 3 @ 80kg; 1 x 3 @ 100kg - 1 x 2 @ 110kg; 1 x 1 @ 120kg - 1 x 1 @ 125kg; 1 x 1 @ 130kg Dragonflag, negatives - 1 x 5 Squats: Took a step back. Will build it back up from here and hopefully go past 100kg. Deadlift: Will do the same thing as with the squats; lower weight and build back up. Will probably go for a 100kg workset next time.
**** Starting Strength; Workout B **** Date: 20-5-2012 Weight: 96.5kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 60kg - 3 x 5 @ 82.5kg Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 3 x 5 @ 42.5kg Dumbbell Shoulder Press - 2 x 10 @ 2 x 15kg Dumbbell Rows - 1 x 10 @ 12.5kg; 2 x 10 @ 20kg; 1 x 15 @ 25kg Chin-ups, assisted - 3 x 7 @ -50kg
**** Starting Strength; Workout A **** Date: 22-5-2012 Weight: 96.3kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg; - 1 x 5 @ 60kg; 1 x 3 @ 80kg - 3 x 5 @ 85kg; 1 x 5 @ 60kg Bench Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 1 x 5 @ 40kg; 1 x 5 @ 50kg - 3 x 5 @ 62.5kg Deadlift - 1 x 5 @ 60kg; 1 x 5 @ 80kg; 1 x 5 @ 90kg - 1 x 5 @ 100kg Dips - 3 x 7 @ BW Dragonflag, negatives - 2 x 3 **** Starting Strength; Workout B **** Date: 26-5-2012 Weight: 97.7kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 80kg - 3 x 5 @ 87.5kg; 1 x 10 @ 60kg Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 2 x 5 @ 45kg; 1 x 4 @ 45kg Push Press - 2 x 5 @ 45kg Barbell Rows - 3 x 8 @ 50kg Chin-ups - 1 x 9 @ -50kg; 1 x 8 @ -50kg; 1 x 6 @ -50kg Only two workouts this week. Was away on Thursday and lots of cycling on that day, so I was tired from that. :cry: Will probably do three next week, but only one the week after. Will be away from Monday the 4th till Friday the 8th.
You wont be the only one to miss out on workouts. I imagine just about every gym will be closed over June 4th-5th
harukoraharu: I think the gym is open like normal on those days; those days are not special days where I live. Axelator: I am away from Monday till Friday, so no working out on Wednesday and Thursday either. Would probably die anyway trying to squat three days in a row. **** Starting Strength; Workout A **** Date: 29-5-2012 Weight: 96.8kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg; - 1 x 5 @ 60kg; 1 x 3 @ 80kg - 3 x 5 @ 90kg; 1 x 10 @ 60kg Dumbbell Bench Press - 1 x 5 @ 2 x 10kg; 1 x 5 @ 2 x 15kg; 1 x 5 @ 2 x 20kg; - 2 x 5 @ 2 x 22.5kg; 1 x 10 @ 2 x 22.5kg Deadlift - 1 x 5 @ 60kg; 1 x 5 @ 80kg - 1 x 5 @ 90kg; 1 x 5 @ 100kg - 1 x 5 @ 110kg; 1 x 5 @ 115kg Dips, no rest - 1 x 10 @ BW; 1 x 10 @ -20kg; 1 x 10 @ -40kg; 1 x 10 @ -60kg Bench Press: Did them with dumbbells because all the benches with barbells where in use. Deadlift: Went really well so I tried 115 for 5 reps and got them. Almost couldn't hold the bar on the final rep, might have to check if I can use chalk and buy it. If I can't I will have to look for an alternative.
Good point, I forgot you're doing starting strength. I'm so glad I no longer have to squat three times a week!
bank holiday (shifted from May 28th to next Monday) followed by Diamond Jubilee public holiday on the Tuesday. I know that my gym is closed both June 4th and 5th so barring those gyms with no staff I think most will be closed or open for limited service
