{"id":4091,"date":"2015-05-05T07:48:34","date_gmt":"2015-05-05T13:48:34","guid":{"rendered":"http:\/\/okstrong.com\/?p=4091"},"modified":"2015-05-05T07:50:37","modified_gmt":"2015-05-05T13:50:37","slug":"week-1-day-1-542015","status":"publish","type":"post","link":"https:\/\/okstrong.com\/index.php\/mike\/week-1-day-1-542015\/","title":{"rendered":"Week 1 Day 1: 5\/4\/2015"},"content":{"rendered":"

Back to Basics: Starting Strength Novice Routine<\/h1>\n
    \n
  1. Squat<\/strong>: 135×10, 225×5, 295×5, 295×5, 295×5 [no belt]<\/li>\n
  2. DB Lunges<\/strong>: 25×10, 25×10, 25×10<\/li>\n
  3. Bench Press:<\/strong> 135×10, 185×5, 230×5, 230×5, 230×5<\/li>\n
  4. Deadlift:<\/strong> 135×10, 225×5, 315×3….overhand grip failed…stopped before hitting goal of 385×5<\/li>\n<\/ol>\n

    Note:<\/strong> 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.<\/p>\n

    Goals:<\/strong> My goals for this level of training\/before I move on to an intermediate routine<\/p>\n

      \n
    • Squat:<\/strong> 405×5<\/li>\n
    • Deadlift:<\/strong> 495×5<\/li>\n
    • Bench Press:<\/strong> 315×5<\/li>\n
    • OHP:<\/strong> 215X5<\/li>\n
    • Power Clean:<\/strong> 225×3<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      Back to Basics: Starting Strength Novice Routine Squat: 135×10, 225×5, 295×5, 295×5, 295×5 [no belt] DB Lunges: 25×10, 25×10, 25×10 Bench Press: 135×10, 185×5, 230×5, 230×5, 230×5 Deadlift: 135×10, 225×5, […]<\/p>\n","protected":false},"author":172,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[15,67],"tags":[],"class_list":["post-4091","post","type-post","status-publish","format-standard","hentry","category-mike","category-workout-log"],"_links":{"self":[{"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/posts\/4091","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/users\/172"}],"replies":[{"embeddable":true,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/comments?post=4091"}],"version-history":[{"count":2,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/posts\/4091\/revisions"}],"predecessor-version":[{"id":4093,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/posts\/4091\/revisions\/4093"}],"wp:attachment":[{"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/media?parent=4091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/categories?post=4091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/tags?post=4091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}