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Old 07-07-2008, 01:15 PM   #1
Fabiano Burzacca
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I need Strength

Starting Strength
Workout A
Squat
20kg x5 x2
30kg x5 x1
40kg x3 x1
50kg x2 x1
55kg x5 x3 working sets

Press
35kg x5 x3 working sets

Deadlift
40kg x5 x2
50kg x5 x1
60kg x3 x1
70kg x2 x1
77,5kg x5 x1 working set

Sorry, no bench. And no plans in the future (near nor remote) to buy/build one. I'll keep on pressing overhead...


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Old 07-07-2008, 01:17 PM   #2
Greg Privitera
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Re: I need Strength

Quote:
Originally Posted by Fabiano Burzacca View Post
Starting Strength
Workout A
Squat
20kg x5 x2
30kg x5 x1
40kg x3 x1
50kg x2 x1
55kg x5 x3 working sets

Press
35kg x5 x3 working sets

Deadlift
40kg x5 x2
50kg x5 x1
60kg x3 x1
70kg x2 x1
77,5kg x5 x1 working set

Sorry, no bench. And no plans in the future (near nor remote) to buy/build one. I'll keep on pressing overhead...


good luck!
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Old 07-09-2008, 01:46 PM   #3
Fabiano Burzacca
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Re: I need Strength

Wed 20080709

Workout B
Squat
20kg x5 x2
30kg x5 x1
40kg x3 x1
50kg x2 x1
57,5kg x5 x3 working sets

Press
20kg x5 x3
30kg x5 x1
30kg x3 x1
32,5kg x2 x1
37,5kg x5 x3 working sets

Power Clean
30kg x5 x2
35kg x5 x1
40kg x3 x1
45kg x2 x1
50kg x5 x3 working sets



The power clean was really good I was very focused and the movement felt 'right' to me. (hoping it is really right )

Next time I'll try to get a video of me to check my training from the outside

Started also with the milk: goat, a glass monday, a glass today, I'm gonna be very slow on this since I'm not so tolerant with it even though goat in low quantities never gave me any problems
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Old 07-09-2008, 01:47 PM   #4
Fabiano Burzacca
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Re: I need Strength

Quote:
Originally Posted by Greg Privitera View Post
good luck!
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Old 07-11-2008, 01:48 PM   #5
Fabiano Burzacca
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Re: I need Strength

Friday 20080711
Workout A

Squat
20 kg x5x2
30 kg x5x1
40 kg x3x1
50 kg x2x1
60 kg x5x3 working sets

Press
20kg x5x2
27,5kg x5x2 (here I felt I needed more warmup)
30kg x3x1
35kg x2x1
40kg x5x3 working sets
missed the last rep of the last set. Dropped down, power cleaned & then pressed, I think it counts


Deadlift
40kg x5x2
50kg x5x1
60kg x3x1
70kg x2x1
80kg x5x1 working set


Total time 55~60 minutes
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Old 07-14-2008, 12:52 PM   #6
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Re: I need Strength

Monday 20080714 Week 2
Workout B

Squat
20 kg x5x2
30 kg x5x1
40 kg x3x1
50 kg x2x1
62,5 kg x5x3 working sets

Squat is goin' to become my favourite lift, I really enjoy it. DOn't know if this is going to be the same when the iron will go up, really up..

Press
20kg x5x2
30kg x5x1
35kg x3x1
37,5kg x2x1
working sets:
42,5kg x4x1 missed the last rep, did it as a single, after reracking, then
40kg x5x2 Much better, workable, and still hard

Press is goin' to become my worst & most hated lift. I keep on fatiguing myself with too much warm up. Then I forget that I can't go up with the weight in the press like I do in the squat or DL or PCL. Simply there's less muscle to move the bar up there. So the deload, I think is not a real deload, but I just stepped up much too early. I'll have to devise some kind of homemade microload. Or I'll stay longer with the same weight.

Power Clean
30kg x5 x2
40kg x3 x1
52,5kg x5 x3 working sets
Here, less warm up this time, this is what I should do next with the press.

Total time 1h 5 minutes.
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Old 07-16-2008, 11:18 AM   #7
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Re: I need Strength

Wednesday 20080716 Week 2
Workout A

Squat
20 kg x5x2
40 kg x5x1
50 kg x2x1
60 kg x2x1
65 kg x5x3 working sets

Press
20kg x5x2
40kg x5x3 working sets

Deadlift
40kg x5x2
70kg x2x1
80kg x2x1
85kg x5x1 working set

Much better today, Squat is always good, with steady weight progression.
Deadlift, I feel the movement every workout more.
Press, I think I found the secret, not wearing out with too much warmup. Still no weight increment even this time, but the weight was way easier.
I'm working on my homemade microloads.

Total time 46 minutes (Much faster)
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Old 07-21-2008, 01:06 PM   #8
Fabiano Burzacca
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Re: I need Strength

Monday 080721
Week 3
Workout A

Squat
20kg x5x2
40kg x5x1
50kg x4x1
60kg x2x1
67,5 kg x 5 x3 working sets

Press
20kg x5x2
30kg x5x1
41kg x4x3 working sets

Deadlift
40kg x5x2
60kg x3x1
80kg x3x1
87,5kg x5x1 working set

There was no workout A, which was due on last friday. I went back home from work too late and simply I had no will to lift iron after a hard working week.
In the weekend
I practiced the squat stretch, lifted kettlebells and created a pair of homemade microloads with some length of chain and some carabiners(I used them on the press). Not a wasted week end after all.

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Old 07-24-2008, 12:46 PM   #9
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Re: I need Strength

Wednesday 20080723
Week 3

Workout B
Squat
20kg x5 x2
40kg x5 x1
55kg x3 x1
65kg x2 x1
70kg x5 x3 working sets

Press
20kg x5 x3
40kg x3 x1
42,5kg x5 x3 working sets

Power Clean
30kg x5 x2
40kg x3 x1
50kg x2 x1
55kg x5 x3 working sets

Total time 1h 01'

Well the press vas very hard, the last rep of the last set, lasted several second, I almost hit failure, but I completed it, so is not faiulre, but success .

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Old 07-26-2008, 11:13 AM   #10
Fabiano Burzacca
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Re: I need Strength

Friday 20080725
Week 3
Workout A

Squat
20kgx5x2
40kgx5x1
50kgx3x1
65kgx2x1
72,5kgx5x3 working sets


Press
20kg x5x2
40kg x3x1
42,7kg x5x3 working sets
Here the last rep of the last working set, failed the rep, dropped, power cleaned and then pressed it


Deadlift
40kgx5x2
70kgx3x1
89kgx5x1 working set

Gotta find a way for the press, maybe (well maybe for sure) I need to do something similar to the bench press, to stay more with the program. Buy a bench, weighted pushups, dips, handstand practice, jerks,,, The list could go on. Gotta work on this

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