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  #441  
Old 10-18-2013, 01:30 AM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
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10-17-2013
Starting Strength Workout 4

Squats
44x5x2
55x5
77x3
110x2
143x5x3

OH Press
44x5x3
55x3
66x2
77x5x3

No Pendlay rows or power cleans today. In a rush so focused on squats and just about had time for OH press. Next workout on 10/19, bring it on.
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  #442  
Old 10-19-2013, 12:44 PM
Gregsimo Gregsimo is offline
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10-19-2013
Starting Strength Workout 5

Squats
44x5x2
60.5x5
88x3
121x2
154x5x3

Bench Press
44x5x2
55x5
77x3
93.5x2
110x5x3

Deadlift
77x5x2
115.5x3
165x2
198x5

Beginning to feel a bit heavier on squats now, form slowed on the last 2 reps of the second and and third sets. 11lb increase again next workout.
Bench press felt good so one more session with an 11lb increase then i'll decrease it to 5.5lb per workout.
Deadlift felt great. Did a form check video and found my starting position looks good, setup looks strong and the pull is good. Just a slight rounding in my upper back on the last 2 reps of my working set (Easy fix), Increase of 22lbs again next workout.
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  #443  
Old 10-21-2013, 04:52 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
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10-21-2013
Starting Strength Workout 6

Squats
44x5x2
66x5
93.5x3
132x2
165x5x3

OH Press
44x5x3
55x3
66x2
82.5x5x3

Pendlay Rows
44x5x2
66x5
77x3
88x2
110x5x3

30 secs planks
10x ab crunches 1 second hold.

Squats felt heavier and rep speed slowed down considerably. As such only 5.5lb increases going forward as I don't want to rush things. Press was also heavy but 5.5lbs next time will be good, may have to look at micro-loading the press after that.
Rows were strong.

Body stats are as follows
Height: 5'11''
Weight: 168lbs
Waist 36.5''
Chest 40.5''

In the past 2 weeks i've lost an inch off my waist, gained half an inch on my chest and gained 4lbs. Legs are also much fuller looking straight away. Putting the current weight gain down to creatine supplementation. I'm expecting to gain 1-2lbs per week until at least next July-Aug then i'll re-assess. Goal is to eventually reach 200lbs. 28lbs to go.
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Last edited by Gregsimo; 10-21-2013 at 04:57 PM.
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  #444  
Old 10-25-2013, 12:19 AM
Gregsimo Gregsimo is offline
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10-24-13
Starting Strength Workout 7

Squats
44x5x2
66x5
99x3
132x2
170.5x5x3

Bench Press
44x5x2
55x5
77x3
99x2
115.5x5x3

Deadlift
88x5x2
132x3
187x2
220x5

Squats again slow on the final couple of reps of the last 2 sets. Bench felt strong, as did deadlifts.
Next workout=
Squats + 5.5lb
Bench +5.5lbs
Deadlift +22lbs (After that 11lbs)
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  #445  
Old 10-28-2013, 12:30 AM
Gregsimo Gregsimo is offline
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10-26-2013
Starting Strength Workout 8

Squats
44x5x2
66x5
104.5x3
137.5x2
176x5x3

OH Press
44x5x3
60.5x3
71.5x2
88x5x3

Pendlay Rows
44x5x2
60.5x5
77x3
93.5x2
115.5x5x3

Again Squats felt heavy but increasing 5.5lbs workout for workout should be achievable. I'll get one more 5.5lb increase out of press before i have to micro-load. Rows felt pretty good. 5.5lb increase next time.
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  #446  
Old 10-28-2013, 08:08 PM
Gregsimo Gregsimo is offline
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10-28-13
Starting Strength Workout 9

Squats
44x5x2
71.5x5
104.5x3
143x2
181.5x5x3

Bench Press
44x5x3
82.5x3
104.5x2
121x5x3

Deadlift
93.5x5x2
143x3
203.5x2
242x5

Felt really good today. minor form tweak on squats made things feel much smoother. Bench was easy, deadlift is beginning to feel heavy.
Next workout:
Squats: +5.5lbs
Bench: +5.5lbs
Deadlift: +11lbs

Eat, Sleep, Train, Repeat.
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  #447  
Old 11-01-2013, 12:28 AM
Gregsimo Gregsimo is offline
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10-31-2013
Starting Strength Workout 10

Squats
44x5x2
71.5x5
110x3
148.5x2
187x5x3

OH press
44x5x2
49.5x5
60.5x3
77x2
93.5x5x3

Pendlay Rows
44x5x2
66x5
82.5x3
99x2
121x5x3

Foam rolling 10 mins


Solid workout. Squats were slow on final 2 reps of each set but still good. OH press was heavy and without microloading from now I cant see myself hitting 3 sets of 5 with 99lbs next workout, I'll certainly try though. Rows were easy, 11lb increase next time. So my back strength and deadlift are increases nicely. Squats are progressing well. Its the OH press as per usual that will hit a reset first.
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  #448  
Old 11-06-2013, 12:41 AM
Gregsimo Gregsimo is offline
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11-02-2013
Starting Strength Workout 11

Squats
44x5x2
77x5
115.5x3
154x2
192.5x5x3

Bench Press
44x5x2
55x5
88x3
110x2
126.5x5x3

Deadlift
99x5x2
148.5x3
214.5x2
253x3

Squats felt heavy but solid. Bench press was easy.
Deadlifts felt great on warmup. Rep 1 was solid, rep 2 was solid. Rep 3 was a disaster. massive breakdown in form, my core went loose, upper back rounded over loads and i had to fight the weight up. After that rep i decided it would be a bad idea to continue so stopped. Next time round I'll drop back to 242, check my form, correct any issues, then progress once I'm happy.
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  #449  
Old 11-06-2013, 05:30 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
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11-06-2013
Starting Strength Workout 12

Squats
44x5x2
77x5
115.5x3
154x2
198x5x3

OH Press
44x5x2
49.5x5
66x3
82.5x2
99x5x3

Pendlay Rows
44x5x2
71.5x5
88x3
110x2
132x5x3

Planks 40 seconds hold

The 3 days of rest has done me the world of good, except for the late night watching the WSOP final table til 6am! However after 7 hours sleep I felt refreshed.
Main focus today was on maintaining a rigid core as the breakdown of this on deadlifts last time out resulted in poor form and missed reps.
Squats felt very very nice. Got into a solid groove and had no problems. OH was as heavy as ****. Even still I managed my target reps and sets. Definitely need to micro load however the smallest plates in the gym are 1.25kg so i may purchase my own and offer them to the services of the gym in exchange for a tub of Whey.
Row was easy again.
Bring on Friday for my next workout and its weigh in and measurement day.
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  #450  
Old 11-08-2013, 12:29 AM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
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Weigh in Day.
After one month of being back in the gym its weighing and measurement day.

Weight: 169lbs (+5lb)
Chest: 40.4" (+0.4")
Waist: 36.8" (+/- 0)
Legs: 23.4" (+1.0")
Arms: 14.1" (+0.7")
Calves: 13.5" (+/- 0)
Forearms: 11.1" (+0.1")

Lifts
Squats: 198x5
Deadlift: 253x3/242x5
Bench Press: 126.5x5
Pendlay Row: 132x5
OH press: 99x5

The plan is to run the basic Starting strength program (+ ab work) for the next month then re-assess. Targets for each lift are as follows:
Squats: 253x5
Deadlift: 308x5
Bench Press: 165x5
Pendlay row: 165x5
OH Press: 115.5x5

If I can achieve these i wont be far off my old squat and bench PR's and my rows and deadlifts PR's will be smashed.
Bring on the next month.
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