T Nation

Weak to Strong Log

Starting a log to keep track of my progress.

Goals are

  1. Get strong 2) Get big. 3) Rehab shoulder

Bodyweight 67,5 kg/ 148,5 lbs
Bodyfat 16%ish

Bench 55kg
Squat 70kg
Deadlift 100kg

I’ll be following a AB split, pretty much the same as Rippetoe’s Starting Strength. Only difference is i’ll be doing some rehab stuff for me shoulder impingement.

A

Squat 3x5
Bench 3x5
Row 3x5

B
Squat 3x5
Row 3x5 or Rack pull
High Pull 5x3

Shoulder rehab
Day 1
Low row 2-3x12-15
Scap pushup 2x12-15
Dumbbell Shrugs 2-3x15
Scaption 2-3x15
External rotation 2-3x15-20
Internal rotation 2-3x15-20

Day 2
Lat pulldown 2-3x15-20
Scap pushup 2x12-15
Dumbbell Shrugs 2-3x15
Scaption 2-3x15
External rotation 2-3x15-20
Internal rotation 2-3x15-20

Day 3
High row 2-3x15
Scap pushup 2x12-15
Dumbbell Shrugs 2-3x15
Scaption 2-3x15
External rotation 2-3x15-20
Internal rotation 2-3x15-20

Will also follow the diet guidelines outline in Berardi’s book, Scrawny to Brawny.

Done on monday

Squats 3x5x60kg
Row 1x5x50kg,1x3x50kg Felt taxed,stopped the exercise
High Pull 3x3x30kg

For shoulder rehab i did:
Face pull 2x15
Scap pushups 2x15
External rotation 2x15

To keep my time in the gym under one hour, I will cut away some of the rehab exercises.

Done on wednesday

Squats 3x5x62,5kg
Row 3x50kg
Hammer strength incline: 4x8x50kg. NOTE* couldn’t bench cause’ every bench was taken.

Did some sprints on thursday. Felt good. Actually in consideration of joining the sprinting team here.

Done today, friday

Squats 3x5x65kg
Bench 3x5x45kg. Disappointing.
Power cleans 5x3x20kg. Light and easy. NOTE* after reading the article on power cleans I desided to switch out high pulls. Did every twelve steps written in the article, felt that my form was good considering it’s the first time I’ve done them.

Rehab exercises.

Rows 2x15
Lat pulldowns 2x15
External rotations 2x15

Bench is now at 3x5x55kg
Squat at 3x5x80kg
Power clean 5x3x30kg
Clean high pull 3x5x40kg
Press 3x5x22,5kg

Shoulder is fine, finally.