Category Archives: Gym Work

Week 1 Day 1: 5/4/2015

Posted on by

Back to Basics: Starting Strength Novice Routine

  1. Squat: 135×10, 225×5, 295×5, 295×5, 295×5 [no belt]
  2. DB Lunges: 25×10, 25×10, 25×10
  3. Bench Press: 135×10, 185×5, 230×5, 230×5, 230×5
  4. Deadlift: 135×10, 225×5, 315×3….overhand grip failed…stopped before hitting goal of 385×5

Note: Trying to get away from using an alternating grip for the deadlift. My double overhand grip is weak; that, coupled with the fact that I waited until 7:30 PM to start this workout, left me tired and weak willed. I need to get some straps for heavy deadlifts, as well as work on my overhand grip strength.

Goals: My goals for this level of training/before I move on to an intermediate routine

  • Squat: 405×5
  • Deadlift: 495×5
  • Bench Press: 315×5
  • OHP: 215X5
  • Power Clean: 225×3

Deadlift Day 8/7/2014

Posted on by
  1. KB Swings [3×5]: 52 lbs.
  2. Deadlift [5×3]: 135×5, 225×5, 315×3, 385×3, x3, x3, x3, x5

Note: Need to start workouts earlier than 7:30; not enough time or focus to complete all the assistance exercises that I’d like to complete.

Press Day 8/5/2014

Posted on by
  1. Plyometric Push-ups [2×5]: BWx5, x5
  2. Standing Press [5×5]: 95×5, 135×5, 155×3, x5, x5, x5, x5, x4
  3. Face Pulls [50]: Red Bandx25, x25

Note: Got started late; cut out assistance exercises.

Squat Day 8/4/2014

Posted on by
  1. Depth Jumps [2×5]: BW
  2. High Bar Back Squat [5×5]: 225×5, 245×5, 315×5, x5, x5, x5, x3
  3. Stiff-Legged Deadlift [4×6]: 225×6, x6, x6, x6

Note: Switch to Low Bar Back Squat for future sessions, and add 1-2 more assistance exercises for a little more volume.

Power Clean/Front Squat/Deadlift 3/15/2014

Posted on by
  1. Power Clean [3×2]: 165×2, 185×2, 195×2
  2. Front Squat [3×3]: 225×3, 245×3, 265×1+1 miss to Zercher Squat
  3. Deadlift [3×3]: 385×3, 385×3, 385×3
  4. Leg Extensions: 150×20, 150×12
  5. Seated Leg Curl: 130×10, 130×10
  6. Incline Sit-ups: BWx15, BWx12
  7. Standing Calf Raises: 150×20, 150×12