Yes, you have no idea of the shouts and swearing that went into me getting that Overhead Press 1RM at 40kg,:weightlifter: but I would still do 60kg for warmup (roughly 1x bodyweight) on Deadlift (or if there were 15kg plates already on a bar then 50kg warmup)
Zaad: Thank you! Will increase the last set on the snatch deadlift to 60kg for next workout. harukoraharu: I think it's fairly difficult to increase weight on the shoulder press, but it's satisfying when you do . Wish I could use a bodyweight deadlift for warm-up.
60kg snatch grip is what i use for my clean warm up and deficit deadlift i'm willing to bet by your squat numbers that your standard deadlift could also be higher.
** Starting Strength; Workout A ** Date: 17-4-2012 Weight: 93.9kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 50kg; 1 x 3 @ 60kg - 3 x 77.5kg Bench Press - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 50kg; 1 x 3 @ 60kg - 1 x 5 @ 70kg; 2 x 4 @ 70kg Deadlift - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 75kg - 1 x 5 @ 90kg Dips - 1 x 9 @ BW; 2 x 8 @ BW; 1 x 7 @ BW Dragonflag, negatives - 1 x 5; 1 x 4 Bench Press: Did not get all reps, but I already saw it coming a few workouts back. Will give it another shot next time. Dragonflag: These are going quite well; one more rep and can do them with a bit more control. Might try a full one in the near future.
What happened with the squats? When I was doing SS it would take me ages because (apart from DL) each exercise would be 35-40 reps (counting all the warmup reps). I was also completely *tired after, even to the extent of getting foot cramps and a soaked teeshirt. Is this a variation on SS or to fit within an hour at the gym?
harukoraharu: you mean the amount of reps with the squats or something else ? I have been doing that amount of reps for quite some time now (with some exceptions here and there). I don't know what the warm-up set standard is for SS, but like this I can get it all done in little over an hour when doing "Workout A" and slightly more when doing "Workout B".
Yes, the total number of reps. Mine for squat with SS would be something like: target = 70kg 1x5 @ 20 1x5 @ 35 1x3 @ 45 1x3 @ 55 4x5 @ 70 total reps = 36 That said it varied depending on whether someone else was training with me, or another person wanted to use the rack (influencing my reps and rest periods), or feeling better or worse that day, foot cramps. This would probably take me 30 minutes alone, hence why I mentioned spending ages in the gym on SS to go through various lifts for 35-40 reps. The benefits were that my squat weight went up from 40kg to 80kg over a year but I found it pretty exhausting. I haven't really pushed myself with 5/3/1 on squats yet with my on/off hamstring injury
** Starting Strength; Workout B ** Date: 19-4-2012 Weight: 95.1kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 70kg - 3 x 5 @ 80kg Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 3 x 5 @ 45kg Deadlift, snatch grip - 1 x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 60kg High Pull - 1 x 5 @ 20kg; 1 x 5 @ 30kg Power Clean - 1 x 5 @ 30kg - 3 x 3 @ 40kg Chin-ups - 1 x 3 @ BW; 1 x 5 @ -20kg - 1 x 7 @ -35kg; 1 x 7 @ -50kg Reverse Crunch - 3 x 10 Squats: Will stick with 80kg for another workout. Shoulder Press: Got all reps! Last one was really really slow though. I will also stick with the same weight for another workout with these. Power Clean: I think they went quite well this time.
** Starting Strength; Workout A ** Date: 21-4-2012 Weight: 94.4kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 70kg - 3 x 5 @ 80kg; 1 x 5 @ 60kg Bench Press - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 50kg; 1 x 3 @ 60kg - 2 x 5 @ 70kg; 1 x 4 @ 70kg Deadlift - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 80kg - 1 x 5 @ 100kg Dragonflag, negatives with ~2s hold at lowest part - 3 x 1 Squats: Did not go as well as last time. Bench Press: Could not unrack the weight on the second set (someone helped me), but was able to get all 5 reps relatively easy. Third set I was able to get it without help, but only 4 reps. Deadlift: 100kg ! Workout overall was not all that great. Should I push on or would it be a good idea to take a step back?
Try not to get too downhearted. 3x5 at 80kg is still good volume. I struggled to maintain form with the squat featuring in every workout. Sometimes I felt strong, sometimes weak but usually the weight was the same. But like just about any Strength coach will say, if there is one barbell exercise you should do, it is Squat. In general with SS I tried to stay at the weight until I could do 3x5. Working to fail has positives and negatives. The positives are that only by training in the 95-100% 5RM range can you push up your 1RM (along with dynamic work, something the Westside method uses a lot). The negatives are that if you repeat a fail then it becomes programmed. If you consistently get 4 rep sets then it is hard to get above this. It works more on 1RM, repeating a fail can be more than just bad for confidence. I can't remember if you mentioned training in any MA?
Seventh: Thanks! harukoraharu: I don't train in any MA at the moment (used to do karate). Will push on with the Squats then and see if I can get the Bench next time and reset if I don't (as I should with SS).
**** Starting Strength; Workout B **** Start of my 7th week with Starting Strength. Date: 24-4-2012 Weight: 94.7kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 70kg - 3 x 5 @ 82.5kg Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg; 1 x 3 @ 40kg - 1 x 5 @ 47.5kg; 1 x 3 @ 45kg; 1 x 4 @ 45kg - 1 x 8 @ 30kg Deadlift, snatch grip - 1 x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 60kg High Pull - 1 x 5 @ 20kg; 1 x 5 @ 30kg Power Clean - 1 x 5 @ 30kg - 3 x 3 @ 40kg; 3 x 1 @ 50kg Plank - 3 x 40s Reverse Crunch - 3 x 10 Weight: 2nd highest weight and according to the scale at the gym I have lost 1.5% fat since last time (and 1% less than 1st time I checked). Squats: Increased rest periods a little; from 2min to 2min30sec. Went well which makes me really happy. Shoulder Press: Got the 3x5 previous workout so increased the weight. It was too much, last rep on the first workset was hard. Decided to decrease weight, but I couldn't get the reps. Anyone got any ideas what I can do for these? Power Clean: Felt quite easy with 40kg. I did a front squat and push press on the last rep of my worksets (incl the 3 reps at 50kg). Chin-ups: Did not feel like doing these, but will force myself to do something again next time.
form check! alternatively, back down the weight to what it was in a previous workout and try 5x5, push pressing if your struggling.
**** Starting Strength; Workout A **** Date: 26-4-2012 Weight: 94.3kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 70kg - 2 x 5 @ 85kg; 1 x 4 @ 85kg; 1 x 5 @ 60kg Bench Press - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 50kg; 1 x 3 @ 60kg - 3 x 5 @ 70kg Deadlift - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 80kg - 1 x 5 @ 105kg; 1 x 1 @ 110kg - 1 x 1 @ 115kg; 1 x 1 @ 120kg Dips - 2 x 10 @ BW; 1 x 8 @ BW Dragonflag, negatives - 2 x 5 Squats: Did not count the last rep on set three, because my form was abysmal on that one. Will increase weight as normal and pay more attention to proper form. Bench Press: Grawr! Happy with this. Felt quite easy (compared to previous tries) and didn't have any problem getting the weight out of the rack this time. Deadlift: I love deadlifts :love:.
**** Starting Strength; Workout B **** Date: 28-4-2012 Weight: 95.0kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 3 @ 60kg; 1 x 3 @ 70kg - 3 x 5 @ 87.5kg Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 3 x 5 @ 40kg Push Press - 2 x 5 @ 40kg Deadlift, snatch grip - 1 x 5 @ 40kg; 1 x 5 @ 60kg High Pull - 1 x 5 @ 40kg Power Clean - 2 x 3 @ 40kg; 3 x 3 @ 50kg Chin-ups - 3 x 2 @ +5kg; 2 x 2 @ BW Squats: Was more focused and took a little more time and all is well again. High Pull: Find these harder than the power clean for some reason, at least when doing them with the same weight. Power Clean: 50kg is challenging, but fun. Did a front squat on every 3rd rep again.
