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Old 04-07-2009, 09:57 PM   #1
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default Year of strong

I've been posting my workouts here the last forever but figure some eyes on my log wouldn't hurt.
27 y/o male
5'11"
80kg / 175lbs
I've been on starting strength since November 1st so 5 months. This is my second time around with SS. Prior to that I was giving O-lifting a try and prior to that I CFíd for about 2 years plus. Iím more or less concerned right now that with my previous experience linear gains are all but dried up regardless of how week I am. Iím attempting to stay committed to the year of heavy lifting, strength and mass gain I set myself to for 2009 but as of right now the only thing that feels like itís gone up is my waistline. Iím going to keep plugging away but would appreciate any commentsÖ

06/04/09
BW 80.2kg / 176lbs (AM - empty)
-HB Back Squats: 110 x5x3
Going to stick with this for two more session and make sure form is down.
-Bench Press: 65 x5x3
Used a narrower grip but my shoulder was stinging on these. Felt fine the next day though. Should be much heavier and I'm worried that if I go any heavier it'll be too much. Physio on Tuesday...
-Deadhang Pull-ups: 10/7/6

03/04/09
BW 79.7kg / 175lbs (AM)
-HB Back Squats: 107.5 x5x3
-Shoulder Press: 47.5 x5x3
-Weighted Pull-ups: 16.5 x5x3

01/04/09
-HB Back Squats: 107.5 x5x3
-Bench Press: 60 x5x3 65 x5x2
-Deadlifts: 141.5 x5
Go heavier
-Power Cleans: triples up to 67.5
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Old 04-08-2009, 08:17 PM   #2
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default

08/04/09
BW 80kg / 176lbs (PM)
-HB Back Squats: 110 x5x3
Felt pretty good and form felt better than monday. Gotta keep those knees out. One more session and I'll go from there.
-Shoulder Press: 48.5 x5x3
Hard and heavy work. I'm impressed by my mental toughness on the last rep to get it up and me under. Major back bend though. Stay put.
-Deadlifts: 142.5 x5
Solid work. Was suppose to do cleans but was under time restraints. Go heavier.
-Pull-ups

Solid session. Shoulder is feeling really good and I had no problems with it while pressing. It confounds me. Feeling good after that session and need to string a whole bunch of them together.
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Old 04-10-2009, 07:56 PM   #3
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default

10/04/09
BW 80.2kg / 176.8lbs (PM)
-Back Squats: 110 x5x3
Solid form. Really focussed on curling my toes up and keeping the weight in the middle-back of my feet.
-Bench Press: 67.5 x5x3
This was pretty easy except I felt a little bit of pain on my left shoulder. It wasn't anything eye bleeding but a little bit of a dull pain.
-Weighted Pull-ups: 17.25 x5/4/4

Feeling good. Legs sore. Bit tired and hungover. Managed a good session in spite of that. Shoulder felt great yesterday after the heavy presses from the day before. Today it was feeling a bit tight but I didn't really notice it.
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Old 04-13-2009, 09:40 AM   #4
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 12/04/09

12/04/09
BW 79.7kg / 175.7lbs (AM)
-Back Squats: 110 x5x3
Was going to go 112.5 but since this was suppose to be an off day I figured I'd give 110 one more go, take 2 days off and then go 112.5. The weight felt good and I just need to keep my knees out and over my feet and I'm gold. I always seem to stall for a second, remember to push my knees out and then stand right up.
-Shoulder Press: 48.5 x5x3
Solid. The last set was great and I had practically no lean back. It was better than the first two. Pinch that ass.
-Deadhang Pull-ups: 10/8/6

Feeling good. Had a light meal, coffee and went at it. Was suppose to be an off day but because of Easter it turned into a lift day. 2 days off now.
Shoulder felt a bit tight there and during warm-up but I didn't notice it or feel any pain during the presses.
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Old 04-16-2009, 09:40 AM   #5
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 15/04/09

15/04/09
BW 80.8kg / 178lbs (PM)
-Back Squats: 112.5 x5x3
Good stuff. After the first set I had to check to see if it was still 110. It wasn't until the third set that form started to break done and my knees started to adduct a little too much. Keep at it.
-Bench Press: 70 x5x3
Solid and no shoulder pain. I've definitely got more in me.
-Power Cleans: 67.5 x3x3 | 70 x3x2
Popping up. The last set of 67.5 flew right up so I decided to try out 70 for a couple triples. 70 x3x5 next time around.

Feeling good. Dragged my ass into the gym as all I wanted to do was go home, sleep and vege-out. Glad I didn't. Shoulder gave me no problems after the shoulder presses and no problem during or after the bench presses.
Solid session. This is where I feel I should be at.
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Old 04-18-2009, 11:04 AM   #6
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 17/04/09

17/04/09
BW 80.4kg / 177.2lbs (PM)
-Back Squats: 112.5 x5x3
Heavy. Form started to break down on the second set and the third was tough.
-Shoulder Press: 50 x4x3
Should have gotten 5 on the first set but lost balance. Solid though. 5x3 is there and it's something to work towards.
-Deadhang Pull-ups: 10/8/7
-Evil Wheel

Sore.
Hurt all over walking in. Wednesday's cleans took it out of me, for some reason it was 3 weeks since I'd last done them. Good session but ouch. Shoulder is feeling great. Didn't hurt post benching and didn't hurt during or after the shoulder presses. Slept good the last couple days and ate well but need to eat more. I've been noticing the correlation between going to the gym, weighting in heavy and having a great workout compared to weighting in light and struggling. Duh
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Old 04-19-2009, 10:04 PM   #7
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 19/04/09

19/04/09
-Back Squats: 112.5 x5x3
Fucking heavy. Last couple reps on the last 2 sets getting ugly. Surprised I managed all the sets.
-Bench Press: 71.5 x5x3
Solid work. Try 72 next time
-Weighted Chin-ups: 17.5 x3x3
Sucked but it's all I had. 5x3 next time.

Sore.
I've really been feeling the last couple of sessions and today I didn't think I'd be able to do the workout I had lined up. Shoulder was a bit tight during my warm up but I didn't notice it prior to. Regardless I manged a solid session.
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Old 04-22-2009, 08:34 AM   #8
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 21/04/09

21/04/09
BW 80.5 kg / 177.4lbs (PM)
-Back Squats: 112.5 x5x3
1st & 2nd sets solid, with little knees in. 3rd set little bit knees in but good. Go heavier.
-Shoulder Presses: 50 x5/4/4
I have 5x3 in me. Next session.
-Deadhang Pull-ups: 11/8/6
-2 Rounds of:
Front Plank, 60 sec
Side Plank, 60 sec
Side Plank, 60 sec

Feeling good and fresh walking in. Shoulder has been feeling a bit tight and sore the last couple days but nothing major. I think I've found the cause. No pain on the presses though. Squats were feeling good and it's time to move up.
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Old 04-23-2009, 08:05 PM   #9
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 23/04/09

23/04/09
BW 80.7kg / 178lbs (PM)
-Back Squats: 114 x5x3
Solid. First and second sets great, last couple reps on third a bit shaky but good all through. Go 115.
-Bench Press: 72.5 x5x3*
*Had a little help on the last rep, solid otherwise and should of had the last rep myself.
-Deadlifts: 145 x5
Solid. Go 146
-Power Cleans: 70 x3x2 | 72.5 x3
Cleans have been flying up as of late. 70 felt great and 72.5 was good.
-Evil Wheel work

Fuck'n eh.
Feeling good walking in, bit tired from school but other than that I was feeling fresh. Shoulder's been feeling fine yesterday, today and during warm-up. It pinched me a bit during bench presses but nother major and felt fine afterwards.

Awesome couple sessions I've been stringing together. Seem to be getting good results on this day-on-day-off sched I've been doing the last week and a half. Want to keep going but away for the weekend and 3 days off now.
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Old 04-28-2009, 07:14 PM   #10
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 04/27/09

04/27/09
BW 80.4kg / 177lbs (PM)
-Back Squats: 115 x5/5/4
-Shoulder Press: 50 x5/4/5
-Deadhang Pull-ups: 11/8/6
-Plank
60sec decline on med ball x5

Coming off 3 days rest. A well deserved rest but I was making some great great progress while going day-on-day-off and wanted to keep going. I might give that a go for a couple weeks and see how it goes. I know rest is important but I seem to be on top of things sleep-wise and diet wise so much more when I don't take consecutive days off.
Heavy squats. Some iffy reps in there and I just barely managed the 4th on set 3. Knew I wasn't going to come back up for the 5th. Will get it next time.
1st set shoulder press ugly, which affected the 2nd set but got tight on the 3rd and pushed through it. I have 5x3 in me.
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