jshaw's Starting Strength log

[jshaw5]

Monday November 18, 2019 - Upper Day

BW - 249.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps

Swiss Bar Bench
20 kg x 10 reps
40 kg x 5 reps
60 kg x 5 reps
75 kg x 5 reps
87.5 kg x 5 reps
97.5 kg (215lbs) x 5 reps x 2
97.5 kg (215lbs) x 10 reps
These were feeling good, so I decided to bang out an AMRAP on the last set.

Face Pulls
100 lbs x 15 reps x 3

Ring Rows
BW x 5 reps x 3

Cable Flies
220 lbs x 12 reps x 3

Lat Pulldown
200 lbs x 12 reps x 3

Swiss Bar Close Grip Bench
70 kg x 10 reps x 3

Hammer Curls
30 lbs x 12 reps x 3

Tricep Rope Pushdowns
90 lbs x 12 reps x 3

Curls
25kg x 12 reps x 3

Airdyne
Moderate pace for 10 min

[Woody-5]

Dat volume. How long are your sessions taking you these days?
Love the amrap at the end of the Bench sesh.
I’m legit scared to see what my bench #s are these days

[jshaw5]

Dat volume. How long are your sessions taking you these days?
Love the amrap at the end of the Bench sesh.
I’m legit scared to see what my bench #s are these days

On average they probably take about an hour, give or take a little, though ideally I'd probably prefer about an hour and a half if I could drag my ass out of bed early enough lol. That session was probably closer to an hour and 45 minutes though since I had the day off and didn't have to rush.

Wednesday November 20, 2019 - Lower Body

BW - 249.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 7 reps
50 kg x 7 reps
70 kg x 7 reps
90 kg x 7 reps
112.5 kg (265 lbs) x 7 reps x 3
These have felt better, but I had fighting off a little bit of sickness.

Single Leg RDL
30 lbs x 8 reps x 3

Leg Extension
220 lbs x 12 reps x 3

[jshaw5]

Tuesday December 10, 2019 - Upper Day

BW - 251.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps

Swiss Bar Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 5 reps
75 kg x 5 reps
87.5 kg x 5 reps
98.75 kg (218 lbs) x 5 reps x 3

Face Pulls
100 lbs x 12 reps x 3

Ring Rows
BW x 6 reps x 3

Cable Flies
200 lbs x 12 reps x 3

Lat Pulldown
200 lbs x 12 reps x 3

Swiss Bar Close Grip Bench
65 kg x 10 reps x 3

Hammer Curls
35 lbs x 10 reps x 3

It's been like three weeks since my last post, but I think I missed logging like 3-4 workouts. I did not lift at all last week though. All three kids were sick (two with pneumonia, one with croup) which just threw off my sleep, couldn't drag my ass out of bed to work out.

[mstatefan1991]

Hey J. Got locked out of my old account "mstatefan91" with the password switchover. Don't currently know how to regain access to it, but for now, this is my account.. not a fake.. just a sad sad alternate until I figure out how to get my old one back... if I ever do.

[mstatefan91]

Hey J. Got locked out of my old account "mstatefan91" with the password switchover. Don't currently know how to regain access to it, but for now, this is my account.. not a fake.. just a sad sad alternate until I figure out how to get my old one back... if I ever do.

Ok somehow I'm back.. and yeah.. not sure