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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Thu Jul 05, 2012 11:43 am 
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Location: Vancouver, Canada
Had a 4 day mini vacation over the Canada Day long weekend, so missed a couple workouts.

Also, I've modified the routines slightly:
  • Routine A: Squats, Bench Press, Power Cleans, Chin-ups
  • Routine B: Squats, Overhead Press, Deadlift, Pull-ups
Still training on Monday, Wednesday, and Friday alternating between A and B.

This was yesterday's session (July 4th)

Day 3 - Routine A
  • Warm up - 5 minutes walk to the gym and 15 minutes on the bike waiting for the squat rack to open up...
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x50lbs, 1x3x75lbs, 1x2x100lbs
    • Working sets: 3x5x125lbs
  • Power Cleans
    • Warm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x95lbs, 1x2x115lbs
    • Working sets: 5x3x140lbs
  • Bench Press
    • Warm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x80lbs, 1x2x100lbs
    • Working sets: 3x5x115lbs
  • Chin-ups
    • 5 sets to failure at bodyweight: 6, 4, 5, 3, 4

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Thu Jul 05, 2012 11:46 am 
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Location: Vancouver, Canada
We're finally getting some summer weather here, so I did this morning's cardio outside instead of spending an hour on the treadmill.

Walked for an hour, covered about 4.8 miles.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Fri Jul 06, 2012 12:04 pm 
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Location: Vancouver, Canada
Day 4 - Routine B
  • Warm up - 5 minutes walk to the gym
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x50lbs, 1x3x75lbs, 1x2x100lbs
    • Working sets: 3x5x130lbs
  • Overhead Press
    • Warm up sets: 2x5x45lbs, 1x5x50lbs, 1x3x65lbs, 1x2x80lbs
    • Working sets: 3x5x95lbs
  • Deadlift
    • Warm up sets: 2x5x80lbs, 1x3x125lbs, 1x2x175lbs
    • Working sets: 3x5x210lbs Completely slipped my mind that the program calls for only 1 working set of dealifts...

I had to be out of the gym by 7:30 this morning, so I didn't manage to get the pull ups done. I'll try and fit them in at home after work tonight.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Tue Jul 10, 2012 11:42 am 
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Location: Vancouver, Canada
This was yesterday's session (July 9th)

Day 5 - Routine A
  • Warm up - 5 minutes walk to the gym and 10 minutes on the bike.
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x50lbs, 1x3x75lbs, 1x2x100lbs
    • Working sets: 3x5x135lbs
  • Power Cleans
    • Warm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x95lbs, 1x2x115lbs
    • Working sets: 5x3x140lbs Just checked my last A session and it seems that I forgot to bump the weight up here...
  • Bench Press
    • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x80lbs, 1x2x105lbs
    • Working sets: 3x5x120lbs
  • Chin-ups
    • 5 sets to failure at bodyweight: 7, 5, 4, 4, 3

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Tue Jul 10, 2012 11:44 am 
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Joined: Mon Jun 28, 2010 2:48 pm
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Location: Vancouver, Canada
This morning's cardio: 5.5 mile walk at about 4.5mph

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed Jul 11, 2012 9:01 am 
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Joined: Mon Jun 28, 2010 2:48 pm
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Location: Vancouver, Canada
Day 6 - Routine B
  • Warm up - 5 minutes walk to the gym
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x80lbs, 1x2x110lbs
    • Working sets: 3x5x140lbs
  • Overhead Press
    • Warm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x75lbs, 1x2x85lbs
    • Working sets: 3x5x100lbs
  • Deadlift
    • Warm up sets: 2x5x85lbs, 1x3x125lbs, 1x2x180lbs
    • Working sets: 1x5x215lbs
  • Pull-ups
    • 5 sets to failure at bodyweight: 3, 3, 4, 3, 4

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Fri Jul 13, 2012 3:13 pm 
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Joined: Mon Jun 28, 2010 2:48 pm
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Location: Vancouver, Canada
Day 7 - Routine A
  • Warm up - 5 minutes walk to the gym.
  • Bench Press
    • Had to start with bench press because the squat rack was in use
    • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x85lbs, 1x2x110lbs
    • Working sets: 3x5x125lbs I think I might have started the bench press too light, but I'll just let it progress naturally
  • Squats
    • [i]Warm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x85lbs, 1x2x115lbs
    • Working sets: 3x5x145lbs
  • Power Cleans
    • Warm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x100lbs, 1x2x120lbs
    • Working sets: 1x3x145lbs Failed on 3rd rep of 1st set, dropped the weight and finished with 4x3x135lbs
  • Chin-ups
    • 5 sets to failure at bodyweight: 8, 5, 4, 5, 4

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Mon Jul 16, 2012 8:54 pm 
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Joined: Mon Jun 28, 2010 2:48 pm
Posts: 130
Location: Vancouver, Canada
Day 8 - Routine B
  • Warm up - 5 minutes walk to the gym
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x90lbs, 1x2x120lbs
    • Working sets: 3x5x150lbs
  • Overhead Press
    • Warm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x70lbs, 1x2x85lbs
    • Working sets: 3x5x105lbs Failed on the final rep of the last set, so I won't advance the weight next session
  • Deadlift
    • Warm up sets: 2x5x85lbs, 1x3x130lbs, 1x2x185lbs
    • Working sets: 1x5x220lbs
  • Pull-ups
    • 5 sets to failure at bodyweight: 5, 4, 3, 3, 2

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed Jul 18, 2012 12:29 pm 
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Joined: Mon Jun 28, 2010 2:48 pm
Posts: 130
Location: Vancouver, Canada
Day 9 - Routine A
  • Warm up - 5 minutes walk to the gym.
  • Bench Press
    • Had to start with bench press because the squat rack was in use, again...
    • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x90lbs, 1x2x115lbs
    • Working sets: 3x5x130lbs
  • Treadmill - About 10 minutes at an easy pace; rack still in use...
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x90lbs, 1x2x120lbs
    • Working sets: 3x5x155lbs
  • Power Cleans
    • Warm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x95lbs, 1x2x115lbs
    • Working sets: 5x3x140lbs Felt good at 140lbs today; no missed reps, so I'll push it back up to 145lbs next time
  • Chin-ups
    • 5 sets to failure at bodyweight: 8, 4, 5, 3, 4

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed Jul 25, 2012 10:07 pm 
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Joined: Mon Jun 28, 2010 2:48 pm
Posts: 130
Location: Vancouver, Canada
Day 10 - Routine B
  • Warm up - 5 minutes walk to the gym, 10 minutes on the treadmill, and some conditioning while I waited for the squat rack
  • Pull-ups
    • 5 sets to failure at bodyweight: 5, 3, 4, 3, 3 Would have preferred to not start with these, but the rack was still busy...
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x90lbs, 1x2x125lbs
    • Working sets: 3x5x160lbs
  • Overhead Press
    • Warm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x70lbs, 1x2x85lbs
    • Working sets: 3x5x105lbs Form was great and had no problem moving the weight this time, so it looks like the failed rep last time wasn't the sign of a plateau
  • Deadlift
    • Warm up sets: 2x5x90lbs, 1x3x135lbs, 1x2x190lbs
    • Working sets: 1x5x225lbs

I'm loving the Starting Strength program. This is the first time I've ever squatted consistently, let alone with proper form and dropping all the way to the floor. It feels like the weight is getting easier to move each workout, despite the 5 pound increases.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Mon Jul 30, 2012 11:56 am 
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Location: Vancouver, Canada
Day 11 - Routine A
  • Warm up - 5 minutes walk to the gym.
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x65lbs, 1x3x95lbs, 1x2x130lbs
    • Working sets: 3x5x165lbs
  • Bench Press
    • Warm up sets: 2x5x45lbs, 1x5x65lbs, 1x3x90lbs, 1x2x120lbs
    • Working sets: 3x5x135lbs
  • Power Cleans
    • Warm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x100lbs, 1x2x120lbs
    • Working sets: 5x3x145lbs
  • Chin-ups
    • 5 sets to failure at bodyweight: 6, 4, 5, 4, 4
  • Cool down - 20 minute walk

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed Aug 01, 2012 4:34 pm 
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Joined: Mon Jun 28, 2010 2:48 pm
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Location: Vancouver, Canada
Day 12 - Routine B
  • Warm up - 5 minutes walk to the gym
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x65lbs, 1x3x100lbs, 1x2x135lbs
    • Working sets: 3x5x170lbs
  • Overhead Press
    • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x75lbs, 1x2x90lbs
    • Working sets: 3x5x110lbs Managed, but really struggled to get the last rep of the last 2 sets. I'll keep it at this weight for another session.
  • Deadlift
    • Warm up sets: 2x5x90lbs, 1x3x135lbs, 1x2x195lbs
    • Working sets: 1x5x230lbs
  • Pull-ups
    • 5 sets to failure at bodyweight: 3, 5, 4, 3, 4

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Fri Aug 03, 2012 11:41 am 
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Joined: Mon Jun 28, 2010 2:48 pm
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Location: Vancouver, Canada
Day 13 - Routine A
  • Warm up - 5 minutes walk to the gym.
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x105lbs, 1x2x140lbs
    • Working sets: 3x5x175lbs
  • Bench Press
    • Warm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x95lbs, 1x2x125lbs
    • Working sets: 3x5x140lbs
  • Power Cleans
    • Warm up sets: 2x5x45lbs, 1x5x80lbs, 1x3x105lbs, 1x2x125lbs
    • Working sets: 5x3x145lbs - Failed twice on the second rep of the first set, so dropped the weight back to 140lbs for the rest of the set. Put it back up to 145lbs for the remaining 4 sets.
  • Chin-ups
    • 5 sets to failure at bodyweight: 8, 4, 4, 5, 4

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed Aug 08, 2012 11:41 am 
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Location: Vancouver, Canada
Day 14 - Routine B
  • Warm up - 5 minutes walk to the gym... which was closed because a storm knocked the power out last night. So, another 5 minute walk back home to get in my car and drive to the other gym.
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x105lbs, 1x2x140lbs
    • Working sets: 3x5x180lbs
  • Overhead Press
    • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x75lbs, 1x2x90lbs
    • Working sets: 3x5x110lbs I'm going to keep it at this weight for yet another session; had to pause in the final set and take a breather before completing the last 2 reps
  • Deadlift
    • Warm up sets: 2x5x90lbs, 1x3x140lbs, 1x2x195lbs
    • Working sets: 1x5x235lbs
  • Pull-ups
    • 5 sets to failure at bodyweight: 6, 4, 4, 5, 4

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Fri Aug 10, 2012 10:50 pm 
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Location: Vancouver, Canada
Day 15 - Routine A

So, I've cut back my calories a bit, and will continue to do so for the next 4-6 weeks, in order to correct for some fat that I seem to have gained a little bit more quickly than I would have expected. The plan is to diet it off, then slowly adjust the calories until I start seeing gains again. I'll be sticking with Starting Strength because I'm really enjoying it, but I expect to see my progress slow, if not plateau. Today is day 3 of the diet and, although I think it's largely psychological, squatting felt difficult for the first time since beginning the Starting Strength program. Everything else still felt good and saw progress.

  • Warm up - 5 minutes walk to the gym.
  • Squats
    • Warm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x110lbs, 1x2x145lbs
    • Working sets: 1x5x185lbs. Then 185 for the first rep of set 2, after which I dropped it down to 175lbs for the remaining reps of set 2 and all of set 3.
  • Bench Press
    • Warm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x100lbs, 1x2x130lbs
    • Working sets: 3x5x145lbs
  • Power Cleans
    • Warm up sets: 2x5x45lbs, 1x5x85lbs, 1x3x105lbs, 1x2x130lbs
    • Working sets: 2x3x155lbs - Was feeling really good on this lift; my form is getting much better. But, I was really pressed for time and had to omit sets 3-5

I'm going to leave squats at 185 for the next workout and see how it goes.

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