T Nation

Darhole's Log

Starting Strength
Practical Programming Novice Program
Everything is in pounds.
I start out every workout by a 5min bike/elliptical warmup, foam roll, and stretch.
Beginning of program stats:
Height: 6’0
Weight: 208
Layoff between last gym sessions: 3 months
Strength loss/chubby gain: Significant
Goals: 1000 pound total to start.
By first month end I better be above bodyweight on squats (I’ve just recently fixed my flexibility issues to allow for depth squats)
I also want to get my bench up to bodyweight asap, I will progress steady with it.
Deadlifts I need to work on my form/flexibility more to make them cleaner.
I also want to incorporate power cleans at some point where I learn them properly.

I’ll add some form check videos soon.

The program

Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Week 1

Monday

Squats
1x5x45
1x5x95
1x5x135
1x5x145
1x5x155

Bench
1x5x45
1x5x95
1x5x135
2x5x145

Chins
3x5

15 minutes medium intensity bike.

Wednesday

Squats
1x5x45
1x5x95
1x5x135
1x5x155
1x5x175

Press
1x5x45
1x5x65
1x5x85
2x5x95

Deadlift (Sumo)
1x5x45
1x5x135
1x5x185
1x5x230

15 minutes medium intensity elliptical.

Week 1 Friday
Squats
1x5x45
1x5x95
1x5x135
3x5x175

Bench
1x5x45
1x5x95
1x5x135
3x5x155

Chins
3x5

18 days without a post…haha

watch these, do these everyday…guy is a genius