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Old 10-04-2007, 11:13 AM   #1
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default My Starting Strength

Goal: Strength
3 days a week, rotating days:

Workout #1:
Back Squat 5 reps X 3 sets
Bench Press 5 reps X 3 sets
Deadlift 5 reps X 1set

Workout #2:
Back Squat 5 reps X 3 sets
Jerk 3 reps X 5 sets
Clean 3 reps X 5 sets

I'm thinking that because of the technical nature of the jerks and cleans, I'd be better off doing less reps for more sets...?
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Old 10-09-2007, 07:55 AM   #2
Jesse Woody
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Looks good. You're right about the jerks and cleans...better to keep up a high power output rather than grinding out reps at the sake of technique. You might also rotate in some overhead press and push-press on your jerk and clean days to mix things up.

Keep us updated on your progress! By the way, what are some of your totals at the moment?
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Old 10-09-2007, 05:57 PM   #3
Peter Haas
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Coach Rip goes into why jerks are a bad subsitute for presses here:

http://strengthmill.net/forum/showthread.php?t=403
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Old 10-10-2007, 09:23 AM   #4
Troy Archie
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Yeah, he brings up a good point in that regard. I am going to do front squats on the middle of the week session for variation and because my FS is abnormally high.
A couple totals in KG:
BW 77kg
BS 115
FS 105
BP 77.5
CL 65
Haven't done a DL max or a press max in ages.

My goal is a 135kg/300lbs BS by the new year. There's 0.5kg plates at my gym so I figure I just throw on a kg/session, push hard, sleep good and eat well and it'll come.
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Old 10-10-2007, 10:23 AM   #5
John Alston
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That's a hearty increase in BS, if 115 represents a true max, and you want the 137/300lb by January 1. Good luck man.
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Old 10-10-2007, 11:23 AM   #6
Troy Archie
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Location: Vancouver, Canada
Posts: 515
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Quote:
Originally Posted by John Alston View Post
That's a hearty increase in BS, if 115 represents a true max, and you want the 137/300lb by January 1. Good luck man.
Is 8kg per month really that much out of the question?
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Old 10-10-2007, 12:34 PM   #7
John Alston
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It's a hearty challenge, I think.
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Old 10-10-2007, 12:48 PM   #8
Steven Low
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If I can put on 45 lbs to my max pullup in 6 weeks I'm sure you can put on 17.6 lbs to your squat in a month.
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