vktewari's Training Log: Starting Strength

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vktewari's Training Log: Starting Strength

#1 Postby vktewari » Mon Jul 09, 2012 9:58 am

After messing around for the past two years with a lot of split sessions I found Rippetoes Starting Strength program. I have been doing the program since last four weeks and the gains are good. I exercise on Sunday(I personally prefer to have one workout on a day I don't have to go to work), Tuesday and Thursday. Yesterday, I performed:

Squats: 3x5 75.5KG,
Bench Press: 3x5 55.5KG,(Dunno why but it is lagging behind, I am unable to keep my wrist straight)
Deadlift: 2x5 88.5KG(Call it a WarmUp),
Deadlift: 1x5 93.5KG.

When I had started my stats were Squats: 52.5KG, Bench Press: 35.5KG, OverHead Press: 20KG(Now 40KG) and Deadlifts: 65KG. I think the gains are good, atleast for me. Any comments and suggestions are greatly appreciated. Bulking at 3000 calories(Age: 23, Weight: 68KG, Height: 5'8").

Now the next one is tomorrow.
Hoping to get:
Squats: 3x5 78.5KG,
Overhead Press: 3x5 42KG(Though I tried 5x5 last workout with 40KG but could get to 5,5,4,2,1 and stalled),
Bent over Rows: 3x5 60.5KG.

I am having a hard time around with the pressing exercises(Bench and Overhead), any suggestions on how to improve them.

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Re: vktewari's Training Log: Starting Strength

#2 Postby Mini Forklift Ⓥ » Tue Jul 10, 2012 3:31 am

Hey buddy, I look forward to following along.

How are the weights cycled over each wave ~ do you progressively increase the weights? If so, are the increases pre-planned or do you just 'guess' what you are capable of? Do you deload?

Getting your bench up is really just having a good approach to training it; not overtraining it, choosing relevant and suitable auxillary movements and being consistent. Your other main factor that is in your control is TECHNIQUE, you can literally add pounds to your lift just by ensuring your technique is as efficient and functional as possible. Arch in back, leg drive, explosive power out of the hole and bar width placement setup for you.

Any questions just yell out, cheers MF.

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Re: vktewari's Training Log: Starting Strength

#3 Postby vktewari » Tue Jul 10, 2012 8:52 am

Today was a bad day for me(Or you can call it a good one because I learned something). Today I realized that most of the exercises that I was doing were either in incorrect form or I was just swinging my way through. So today I carried out a major deload in three exercises:
Over Head Press: 40KG-->32KG
Pendlay Rows: 60.5KG-->48.5KG
Bench Press: 55.5KG-->48.5KG.

So, my today's workout looked like this:
Squats: 78.5KG 3x5
Over Head Press: 32KG 3x5
Pendlay Rows: 48.5KG 3x5
Dips: BW+2.5KG 3x5

@Mini Forklift: Thanks for the reply. And yes I increase the weight every workout(Stronglifts style). Now since I workout in my home gym and I only have 2 1KG plates and 2 2.5KG plates at my disposal, so I have to increase the weight one time by 2KGs and the next time by 3KGs in all the workouts.
I am now trying to learn the correct form of doing all the exercises and though I have figured out others, the form of Bench press and overhead press still doesn't work out to be right for me.

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Re: vktewari's Training Log: Starting Strength

#4 Postby vktewari » Thu Jul 12, 2012 10:45 pm

My thursday training comprised of the following:
Squats: 80.5KG 3x5
Bench Press: 45KG 3x5(Earlier I thought I would be able to get to 48.5KG but had to stick to this to maintain my form)
Deadlift: 100.5KG 3x5
Chinups: BW+7KG.
Now is the two day rest period.
Next workout on Sunday, hoping to have:
Squats: 83.5KG,
Overhead Press: 35KG,
Pendlay Rows:50.5KG,
And Dips: BW+3.5KG.

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Re: vktewari's Training Log: Starting Strength

#5 Postby C.O. » Wed Sep 19, 2012 1:52 am

So you hit a turning point a month in, how has your training been going since then? Making some progress?


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