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Old 02-02-2008, 09:16 AM   #21
Nicolas Castonguay
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Re: Stefan's "Starting Strength" Work out Log

looking good, solid progress so far bro!

Just out of curiosity, will you keep doing SS while we are in the reserve (note I said "we"... I still hope to finish the process in time ) We would probably have nights off and a gym to workout (Im assuming - and hoping) so it would probably be the best time. Lot of cardio during the day, SS at night
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Old 02-02-2008, 11:02 AM   #22
Stefan Geertsen
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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
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Old 02-03-2008, 02:56 PM   #23
Stefan Geertsen
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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 squats. I am feeling a little bit of pain on my lower back and knees during squats.. I am thinking of stopping squats for a week to let it heal.
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Old 02-17-2008, 08:39 AM   #24
Stefan Geertsen
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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 thinking they're 50's because or else every single lifts decreased by 5lbs which imo is unreal.

Squat 3x5x200lbs (assuming the bar is 50) had a hard time though
Bench 3x5x140lbs (yeah, decreased)
Deadlift 1x5x220lbs (it is easy to lift but its really hard on my grip, I have the feeling ill drop the bar because my fingers can't hold it)
Weighted Dips 2x+15lbsx8


After that I had to skip 2 work outs because I had important exams to study for. Then i started again yesterday:

Squats 3sets x 195lbs x 5 reps (was fairly easy, going to increase to 200 for good soon)
Shoulder press 3sets x 95lbs x 5 reps
Power Clean 5sets x 130lbs x 3 reps
Weighted Pull up 2sets x "+5lbs" x 8 reps (did only 7 reps on the 2nd set ..)
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Old 02-18-2008, 05:19 PM   #25
Stefan Geertsen
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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 my grip!)
Weighted Dips 2x+15lbsx8

After that work out I checked up my weight and im at 176 with shoes and clothes on. So i Didn't gain any weight since I started, but I actualy feel like im getting leaner. might be a placebo sort of effect. Who knows.
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Old 02-18-2008, 07:58 PM   #26
Jacob Vohs
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Re: Stefan's "Starting Strength" Work out Log

Quote:
Originally Posted by Stefan Geertsen View Post
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 my grip!)
Weighted Dips 2x+15lbsx8

After that work out I checked up my weight and im at 176 with shoes and clothes on. So i Didn't gain any weight since I started, but I actualy feel like im getting leaner. might be a placebo sort of effect. Who knows.
For deadlifts use straps or an alternating grip although Rippeotoe advises against the alternating grip for some people since it can lead to possible shoulder injury. When I had trouble with my grip during deadlifts it would cause some rounding of the back so I decided to start using straps. When I lost grip my lats would relax more and my upper back would round. Straps fixed this for me. Also, you could try chalk first if you haven't tried that yet.
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Old 02-21-2008, 04:18 PM   #27
Stefan Geertsen
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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 I'm guessing the chalk won't either.

Today's Work out:

Squats 3sets x 200lbs x 5 reps
Shoulder press 3sets x 100lbs x 5 reps (increased!..but was kinda hard in the last set)
Power Clean 5sets x 130lbs x 3 reps (will increase to 135)
Weighted Pull up 2sets x "+5lbs" x 8 reps (not sure if I will ever be able to upgrade this)
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Old 02-21-2008, 11:19 PM   #28
Jacob Vohs
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Re: Stefan's "Starting Strength" Work out Log

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Originally Posted by Stefan Geertsen View Post
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 I'm guessing the chalk won't either.

Today's Work out:

Squats 3sets x 200lbs x 5 reps
Shoulder press 3sets x 100lbs x 5 reps (increased!..but was kinda hard in the last set)
Power Clean 5sets x 130lbs x 3 reps (will increase to 135)
Weighted Pull up 2sets x "+5lbs" x 8 reps (not sure if I will ever be able to upgrade this)
I've actually read that gloves can make the grip harder. After reading up on the whole straps deal you should probably not get them. I have just recently found out that I shouldn't be using them. I have been advised to use an alternating grip or a hook grip. I'm going to try the hook grip next time I deadlift. I'd still try the chalk too; it can help out quite a bit.
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Old 02-22-2008, 01:17 PM   #29
Stefan Geertsen
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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
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Old 02-24-2008, 09:18 AM   #30
Stefan Geertsen
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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 on this one, so I just practiced it with low weight)
Weighted Dips 2x+15lbsx8
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