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Ibuprofen and time seem to finally be working and even got say 50 light 2 handed swings in at the gym yesterday.

squat session:
Warmup at 60kgs
5 * 80kg
5 * 90kg
5 * 95kg
5 * 100kg
10 * 60kg

Didn't really have a plan here and was honestly still sore from the last session. Stocked to hit 100kg as also still had decent form.
Definately think there are some ‘beginner‘ gains to be had here.

Accessory exercises were
Calf raises and a few light barbell curls.
 
squat
80*5
90*5
100*5
110*4
100*5

deadlift
100*5
120*5
120*4
120*3
100*5

calf raises @40kg
10*3

kb clean and press
5*5 with various weights up to 28kg

Feels great to DL again and elbow must be healing As could c&p. Still a way of benching though I feel.
 
Starting Strength
W1D1

Squat
90 *5
100*5
110*5

Last set wasn’t low enough will go with 105 on day 2.

Bench
Literally haven’t done this in years and thought my elbow would give me grief but surprisingly not. Wasn’t sure what weights to go with so did 4th set. Will go with 65 for the 3 on day 2.
50*5
60*5
70*4
60*5

Deadlift
120*5. Will do 125 D2.

All in all a success.
 
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Starting Strength
W1D2

Squat
Warmup
100*5reps*3sets

Bench
Warmup
60*5reps*3sets

Deadlift
Warmup
60,80,90,100
125*5reps. Missed the last one so drop the 120.
Was a bit ambitious with both goal weight and warmup volume I think as hands were what gave out.
 
FFA9BA8E-BC9E-4265-9528-C8498092CA77.jpeg
Starting Strength
W1D3

Squat
Warmup
102.5*5reps*3sets

Bench
Warmup
65*5reps*3sets

Deadlift
Warmup
125*5reps

Also found a fit for purpose gym.
 
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Starting Strength
W1D6

Squat
Warmup
70*5
90*3
100*2
112.5*5reps*3sets

Bench
Warmup
60*5
65*3
72.5*5reps*2sets
70*5
60*5

Deadlift
Warmup
70*5
120*2
135*5reps
 
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Starting Strength
W1D7

Squat
Warmup
70*5
90*3
100*2
115*5reps*3sets

Bench
Warmup
50*5
55*5
65*3
75*5reps*3

Deadlift
Warmup
70*5
120*2
140*2
130*3

kB snatch 3*5 each side
GS 3*5
 
Starting Strength
W3 D8

Squat
Warmup
70*5
95*3
117.5*5reps*3sets

Bench
Warmup
50*5
65*5
77.5*2
75*4*2
70*5

Deadlift
Warmup
70*5
120*2
140*3 (mixed grip)

head wasn’t really in the game tonight but still did a pb for this round in both the deadlift and squat. Going to pull the weights back say 20% each next week and focus on form. Will also bring in power cleans as never done them before.
 
Day off so did some 24kg snatches in sets of 5 for 15 mins. Probably didn’t even make 100 in that time but felt like doing something. Elbow seemed to hold up but think my 32 would be a step too far. Think I’ll keep this practice up as was throughly enjoyable and not taxing and still have a glow on 20 mins after.
Will make time for some mobility later today as ankles and hips feel like they need it.
 
Starting Strength
W4 D9

dropping back all weights approx 20%

Squat
70*5
80*5
90*5
100*5reps*3sets

Bench
50*5
65*5*3

Deadlift
Warmup
70*5
100*5
120*5

powerclean (practice)
50*3*3
 
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Starting Strength
W4 D10

Squat
60*5
70*5
80*5
90*5
102.5*5reps*3sets
80*5

physio aggravated my elbow so no push or pulling. Hopefully it settles overnight.
 
Starting Strength
W5 D12

Squat
60*5
70*5
80*5
90*5
107.5*5reps*3sets

OH Press
30*5
40*5
50*5*3

Deadlift (overhand grip)
70*5
110*5
130*5
140*4

pull-ups 3*3
 
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Starting Strength
W6 D13

Squat
70*5
80*5
90*5
100*5
110*5reps*3sets

Bench Press
40*5
60*5
70*5*3

Deadlift (overhand grip)
70*5
120*5
140*3
Didn’t feel it with the dl tonight but the previous session was during the day with a dl class going on around me.

3*3 pull-ups
 
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Starting Strength
W6 D14

Squat
70*5
80*5
90*5
100*5
112.5*5reps*3sets


OH Press
40*5
52.5*5*3

Deadlift (overhand grip)
70*5
120*2
140*2
120*2

pull-ups 3*4

went into this one feeling fatigued. Maybe squat volume is too much? In any case loaded up 140 on the dl knowing there was on way in hell I’d get 5. Dreams are free. I’ll rest up and back to it on Friday.

will probably keep squats the same on Friday and reassess on Monday as have a very beery weekend ahead so expectations will probably need to be lowered.
 
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Starting Strength
W6 D15

Squat
70*5
90*5
100*3
110*2
115*5reps*3sets

OH Press
40*5
40*3
50*2
55*5
55*4
55*3

Deadlift (overhand grip)
70*5
120*1
140*5

pullups
3*2
 
Starting Strength
W6 D15

Squat
70*5
90*5
100*3
110*2
115*5reps*3sets

OH Press
40*5
40*3
50*2
55*5
55*4
55*3

Deadlift (overhand grip)
70*5
120*1
140*5

took small rest between dl reps and did last one mixed grip.
 
Starting Strength
W7 D16


Squat
70*5
90*5
100*3
110*2
117.5*5reps*3sets

Bench Press
40*5
60*5
72.5*5*3

Deadlift (overhand grip)
70*5
120*1
140*4
140*1 mixed grip

3*4 pull-ups

32@1es gu
 
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