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Search: Posts Made By: Stefan Geertsen
Forum: Workout Logs 02-16-2009, 05:14 PM
Replies: 151
Views: 10,206
Posted By Stefan Geertsen
Re: John-David's crossfit log

Impressive progress, looks like you rarelly ever plateau! good luck on your PR goals (500 DL) and 300 training!
Forum: Workout Logs 06-11-2008, 05:03 PM
Replies: 38
Views: 5,522
Posted By Stefan Geertsen
Re: John-David Ritchie's Starting Strength

Indeed, it is quite a boring workout, but still effective. Like Nick said, it is suggested to start SS with lower weights than what you can manage and upgrade them to your real 5RM in the span of...
Forum: Workout Logs 03-13-2008, 05:13 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Took a week off during the march break

Squats 3sets x 200lbs x 5 reps
Bench Press 3sets x 145lbs (fairly easy)
Deadlift 1sets x 220lbs x 5reps
Weighted Dips 2sets x "+10lbs" x 8 reps (lowered the...
Forum: Workout Logs 03-01-2008, 02:48 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Today's work out

So i have a cold but decided to work out anyways.

Squats 3sets x 200lbs x 5 reps
Bench Press 3sets x 150lbs x (1st set 4 reps, 2nd set 5 reps, 3rd set 4 reps) wasn't happy about...
Forum: Workout Logs 02-28-2008, 02:01 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Today's Work out:

Squats 3sets x 200lbs x 5 reps
Shoulder press 3sets x 100lbs x 5 reps
Power Clean 3sets x 140lbs x 3 reps (I actualy increased it without knowing! but only did 3 sets)
Weighted...
Forum: Workout Logs 02-24-2008, 12:24 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Tarun; Yeah I do alot of warm ups before each exercise, I just didn't post it. I usualy do 2 sets with just the bar then ramp it up to my 5RM. I would so hurt myself badly without doing so.

on a...
Forum: Workout Logs 02-24-2008, 09:18 AM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

I bought chalk and I'm liking it! Its definetly better than gloves, imo.

Squat 3x5x200lbs
Bench 3x5x150lbs (I really surprised myself with this one!)
Deadlift (I apparently don't have perfect form...
Forum: Exercises 02-22-2008, 09:43 PM
Replies: 22
Views: 3,299
Posted By Stefan Geertsen
Re: plates and psychology

Good post. I always believed that as well.
Forum: Workout Logs 02-22-2008, 01:17 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

You're right. Just found out that apparently straps will most likely decrease grip strength. I'll give chalk a shot then. Thansk for the tips, very much appreciated :P
Forum: Workout Logs 02-21-2008, 04:18 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Thanks Jacob. That's an interesting idea, I might have to go buy myself them straps for my grips. At first I was doing my deadlifts bare hand, then I used gloves but didn't feel much difference so...
Forum: Workout Logs 02-20-2008, 05:14 PM
Replies: 151
Views: 10,206
Posted By Stefan Geertsen
Re: John-David's crossfit log

Grats on the pr, young one! Looks like everythings going well! Keep up your good work.
Forum: Workout Logs 02-18-2008, 05:19 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Today's Work out:

Squat 3x5x200lbs (Had an easier time than last day i put 200!)
Bench 3x5x145lbs (I think it is actualy increasable for next workout!)
Deadlift 1x5x215lbs (Having a hard time with...
Forum: Workout Logs 02-17-2008, 08:39 AM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Took a week off after my last post. Then i did one work out, but my gym replaced all the old equipment with new ones, my friend said one of the trainers there say the barbells are 45's. But i'm...
Forum: Workout Logs 02-03-2008, 02:56 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Today's Work out:

Squats 3sets x 195lbs x 5 reps
Shoulder press 3sets x 95lbs x 5 reps
Power Clean 5sets x 135lbs x 3 reps
Weighted Pull up 2sets x "+5lbs" x 8 reps

Increased everything except the...
Forum: Workout Logs 02-02-2008, 11:02 AM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

If I won't overtrain, I will continue my work outs during the reserves. I heard that during the bootcamp "BMQ" you won't have much time to work out on your own with the lack of sleep & good nutrition
Forum: Workout Logs 01-31-2008, 05:12 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

increased weights on all except for bench, maybe next time!

Squat 3set x 195lbs x 5rep
Bench Press 3set x 145lbs x 5rep
Dead lift 3set x 215lbs x 5rep
Weighted Dip 2set x "+15lbs" x 8rep
Forum: Nutrition 01-28-2008, 04:53 PM
Replies: 5
Views: 1,771
Posted By Stefan Geertsen
Re: Zone confusion

Thanks Skip, good to know! :)
Forum: Workout Logs 01-28-2008, 04:49 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Today decided not to increase, not because I wasn't able to, but because I don't want to rush it so that I may avoid a plateau


Squats 3sets x 190lbs x 5 reps
Shoulder press 3sets x 90lbs x 5...
Forum: Nutrition 01-27-2008, 09:30 AM
Replies: 5
Views: 1,771
Posted By Stefan Geertsen
Zone confusion

Hello everyone, I have been zoning for about a month and a half now, and I am liking it. But after reading a few threads I got confused over the block chart.

it says on it that 1/3 cup of oatmeal...
Forum: Workout Logs 01-25-2008, 01:18 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Thanks Grant, I'm not drinking a gallon of milk because that would cost me too much money lol But I'm eating a lot instead!

Any who, I realized today that I actually dead lifted more than what I...
Forum: Workout Logs 01-22-2008, 05:47 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Thanks JD!

Today I did my work out at my school's small and cheap gym. I cannot be sure of how much the barbell weights but this is my guess:

Squats 3sets x 190lbs x 5 reps
Shoulder press 3sets x...
Forum: Workout Logs 01-20-2008, 02:07 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Sunday

Squat 3set x 185lbs x 5rep
Bench Press 3set x 140lbs x 5rep
Deadlift 3set x 195lbs x 5rep
Weighted Dip 2set x "+10lbs" x 8rep

I usualy feel a very slight pain on my lower back after doing...
Forum: Workout Logs 01-18-2008, 02:04 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

good to know! I will change the PC to 5x3. Thanks for the tip and encouragement!
Forum: Workout Logs 01-17-2008, 04:29 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Squat 3 sets of 185lbsx5
Shoulder press 3 sets of 90lbsx5
Power cleans 3 sets 115lbsx5
Strict form Pull ups 2 sets of 8

getting harder now
Forum: Workout Logs 01-15-2008, 04:17 PM
Replies: 35
Views: 10,643
Posted By Stefan Geertsen
Re: Stefan's "Starting Strength" Work out Log

Tuesday

My weight was 176lbs today =/
work out:

Back Squat - 3setsx180lbsx5reps
Bench press - 3setsx140lbsx5reps
Deadlift - 1setx190lbsx5reps
weighted Dips - 2setsx"+5lbs"x8reps
Showing results 1 to 25 of 48

 
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