9/12/11
Mon
I worked out with a head ache, I hope I’m not getting sick. I don’t want to lose any of my hard earned gains regardless of how small it may be.

Squat
BW x10
45×5
65×5
100×5
130×5
170x5x3
The last set was hell but got the weight up.

Dumbbell Press
5×15
30×5
35x5x3

It sucks that I am using dumbbells for Press but it sure reduces the pain in my shoulder. Between working sets I did some shoulder dislocations with a yoga band.
DL
45×10
95×5
115×5
160×5

The DL felt really good and I actually went up 10 pounds instead of 5 this time.

 

9/14/11

Wed

Light day today so squat is a warm up and subbed in RDL for DL. These are really helping me with flexibility, I am getting the bar down much farther.

Squat
BWx10
65×5
95×5
120x5x2

Bench
45×8
85×5
100×5
115×5
135x5x3

RDL
45×5
70×5
85×5
110×5
130×5

I tracked my food today to get an idea of the calories and protein I am taking in. I increased my calories last week from about 2700 to my current 3700. My hope is that I will continue to make gains of 10 pounds per week on Squat and Deadlift and 2-5 pounds on the bench and press.

3700+ Kcals
280g Protein
109g Fat
412g Carbs

Starting weight 194lbs
After 6 weeks 200lbs

I am watching my waistline to make sure I don’t get a huge gut. So far I haven’t put on any inches around the waist.

 

9/16/11

Fri

I felt great today!

Squat
BWx10
45×5
70×5
105×5
140×5
175x5x3
Well the last set wasn’t pretty once again there was a little knee wobble. I need to really concentrate on knees out when it gets hard.

Press
45×8
55×5
70×5
87x5x3
Hooray! I did these with a straight bar instead of dumbbells without any shoulder pain. I read about bringing grip in somewhere on here so I decided to try the bar one more time with a closer grip. 17 inches was perfect. I am thrilled as I hated doing the dumbbells.  Once again thank you Starting Strength forum for the tip on changing my grip!

DL
45×5
70×5
100×5
135×5
170×5

I need to work on having my chest up more. I think I will reread the deadlift section of SS and see if I can improve my form.

All-in-all a great workout!

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About Tom Bachant

I live in Alaska and enjoy reading, SCUBA, and weightlifting.

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