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Squirr3l's Training/Diet

You know the deal. Here’s where I put my workout stuff and you read and make various comments. And I am aware I have a blog.

Tommorow I re-start the Rippetoe’s Starting Strength Program. I had to stop because a) lower back pull and b) I over-estimated by starting weights. My current bodyweight is around 208-210 and my goal is 225ish before I lean out a little.

My best squat is 215 for 5, my deadlift is 255 for 1 and I am not sure about my flat bench. I’ll be starting with 70% of my best lifts as the program calls for. I’m shooting for 225 for 5 on the squat, 185 for 5 on the bench and 275 for 5 on the deads.

Week-1
Day-1
Workout A

Olympic Squats: warmups (which shall henceforth be called w/u) were 95lbsx3reps, 115x3, 135x3; working sets (aka w/s) 3x5x155

Flat BB Bench: w/u barx5; w/s: 3x5x125

Romanian Deads off floor: w/u- barx3, 95x3, 135x3; w/s 1x5x185

-Annnnnd, that was it. Nice and short and pretty easy, but I know it gets harder.

Day 2
Week 1
Workout B

Power Cleans: w/u barx3, 95x3, 115x3; 125x3x5

Olympic Squats: w/u 95x3, 115x3, 135x3; 160x3x5

Millitary Press: w/u barx3, 95x3; 105x3x5

Narrow-grip chins: 1x6xbw, 1x3xbw

Day 3
Week 1
Workout A

Olympic Squats w/u: 95x3, 115x3, 135x3; 165x3x5

Flat BB Bench w/u: barx3, 95x5, 115x3; 130x3x5

Romanian Deads w/u: barx3, 95x3, 135x3; 190x3x5

-I think I putting on a little weight, which is clearly good. My weight is around somewhere around 211 tonight, taking off a few pounds of the 223.75 for clothes and liquid and solid foods in my gut.

Day 4
Week 2
Workout B

Squats w/u 95x3, 115x3, 135x3; 170x3x5

Power Cleans w/u 95x3, 115x3; 130x3x5

Millitary Press 110x3x5

-It seems lately all I have been doing is lifting and working, eating and sleeping. It’s very boring sometimes on those friday nights or saturday nights when you know most of your friends are elsewhere, partying. Eventually though, it will pay off.

Day 5
Week 2
Workout A

Oly Squats w/u: 95x3, 115x3, 135x3; 175x3x5

Flat BB Bench w/u: barx3, 95x3, 115x3; 135x3x5

Romanian Floor Deads w/u: barx3, 95x3, 115x3, 135x3; 195x1x5