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  1. #71
    I Am JEFIT Legend Deviation's Avatar
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    Just keep pushing yourself on those weight increases. It's all about the mind.
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  2. #72
    Experienced Member jeromechicago's Avatar
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    Quote Originally Posted by Deviation View Post
    Just keep pushing yourself on those weight increases. It's all about the mind.
    Thanks! It's amazing how much of lifting is mental.

  3. #73
    Experienced Member jeromechicago's Avatar
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    Saturday's workout. No increases in weight. All lifts are pretty hard at this point and I'm slowing down on the weight increases to keep good form. Form could have been better on the rows, which still feel awkward, though form was OK for the squats. I'm probably leaning back to far in order to hoist the weight up on the military press. 10 min cardio before and 20 min after lifting.

    Barbell Full Squat:
    Warm up: 45 x 5, 45 x 5, 65 x 5, 95 x 3
    Work sets: 110 x 5 x 3

    Standing Military Press:
    Warm up: 45 x 5, 65 x 3
    Work Sets: 80 x 5 x 3

    Pendlay Rows:
    Warm up: 95 x 5, 105 x 3
    Work Sets: 120 x 5 x 3
    Last edited by jeromechicago; 02-13-2012 at 07:25 PM.

  4. #74
    Experienced Member jeromechicago's Avatar
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    Week 10 Starting Strength

    Kept weight the same on the bench press, but went up by 5 lbs on squats and deadlifts with pretty good form. 10 min cardio before and 20 min after lifting.

    Full Barbell Squats:
    Warm up: 45 x 5, 45 x 5, 65 x 5, 95 x 3
    Work sets: 115 x 5 x 3

    Barbell Bench Press:
    Warm up: 65 x 5, 85 x 5, 95 x 3
    Work sets: 125 x 5 x 3

    Barbell Deadlifts:
    Warm up: 95 x 5, 115 x 5
    Work set: 160 x 5 x 1

  5. #75
    Experienced Member jeromechicago's Avatar
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    New Routine

    I'm getting bored with the Starting Strength program, and I feel like I've stalled on it, though there are probably many reasons for this other than the program itself (not enough sleep and not eating enough are primary culprits). However, I'm not happy with where my body fat is at the moment, and I don't want to continue eating enough to make the strength gains on Starting Strength and also gain more fat as well.

    So, I'm going to take a break from Starting Strength for a bit and focus on losing a bit of weight and BF and toning up a bit. I'm going to cut back a bit on the calories and carbs and increase the cardio. To mix things up a bit, I'm also going to try a whole body beginner's program highly recommended in the bb.com forums as follows:

    You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

    These are the seven exercises you will be starting with.
    Squats
    Bench Presses
    Bent-Over Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    Barbell Curls
    Calf Raises

    You will be running this program on a five week cycle as follows:
    The first week do all 4 sets for 8 reps.
    The second week do all 4 sets for 9 reps.
    The third week do all 4 sets for 10 reps.
    The fourth week do all 4 sets for 11 reps.
    The fifth week do all 4 sets for 12 reps.

    If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight.
    It seem like a lot of volume for a workout, however, with the decreasing weights during the week I think it will be ok. I tried the workout today and finished in about an hour, with 10 min cardio before and 20 min after lifting. I felt like I had a good workout. Form was good, and I like that this program still uses a lot of the compound exercises of Starting Strength. I think I'll try this for a while, then perhaps move on to StrongLifts or a similar 5x5 program.

    Comments and suggestions welcome as always!
    Last edited by jeromechicago; 02-22-2012 at 05:20 AM.

  6. #76
    Experienced Member jeromechicago's Avatar
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    Today's workout:

    Squats: 45x8, 65x8, 100x8, 100x8
    Bench Presses: 55x8, 65x8, 110x8, 110x8
    Bent-Over Rows: 65x8, 65x8, 85x8, 85x8
    Standing Military Presses: 45x8, 45x8, 70x8, 70x5
    Stiff-Legged Deadlifts: 95x8, 95x8, 115x8, 115x8
    Barbell Curls: 20x8, 30x8, 50x8, 50x8
    Calf Raises: 25x8, 50x8, 100x8, 100x8

    The workout felt good with good form. I cut the weights down a bit from where I've been in Starting Strength, since I'm not sure how I'll manage once I get to 12 reps on the working sets.

    I'm still undecided on this program, but I'll give it the week and, if I don't like it, I'll go back to Starting Strength or switch over to StrongLIfts.

  7. #77
    Senior Senior JEFIT Member amcredle's Avatar
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    looks like a good program and their are many good ones. Personally Im a fan of any program that is built around the big lifts..squats, deadlifts, bench etc. So with that said i think this is a good program. Starting strength , strong lifts, madcow, 5/3/1 all have similar lifts. the diffrence to me is how you progress or how often you increase weight. This is why stopped stronglifts. No i didnt stall. but increasing the weight 5 pounds 3x per week was wearing in me a little. After you get so far recover becomes and issue. With MADCOW im increasing the my wight 5 pounds per week. Wile this is slower and i wont hit the big numbers as fast id like. i do like it. it allows my to recover and on my heavy day. Monday. i can really focus in my lift.

    I think you have to find what works for you and keep trying things out till u get that balance. i look forward to following your progression !!
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  8. #78
    I Am JEFIT Legend Deviation's Avatar
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    Odd. Looks a lot like the one I used: [url]http://www.jefit.com/routines/workout-routine-database.php?id=2909[/url]
    [URL="http://www.jefit.com/routines/workout-routine-database.php?id=2909"]
    [/URL]
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  9. #79
    Experienced Member jeromechicago's Avatar
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    Quote Originally Posted by Deviation View Post
    Odd. Looks a lot like the one I used: [url]http://www.jefit.com/routines/workout-routine-database.php?id=2909[/url]
    [URL="http://www.jefit.com/routines/workout-routine-database.php?id=2909"]
    [/URL]
    Same one, Justin! Wish I had seen your routine before I created one for myself! What did you think of it when you did it?

  10. #80
    Experienced Member jeromechicago's Avatar
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    Thanks, Alex. Yeah, the pace of Starting Strength was wearing me out and I had to slow down the weight progression. Thanks for the feedback!


    Quote Originally Posted by amcredle View Post
    looks like a good program and their are many good ones. Personally Im a fan of any program that is built around the big lifts..squats, deadlifts, bench etc. So with that said i think this is a good program. Starting strength , strong lifts, madcow, 5/3/1 all have similar lifts. the diffrence to me is how you progress or how often you increase weight. This is why stopped stronglifts. No i didnt stall. but increasing the weight 5 pounds 3x per week was wearing in me a little. After you get so far recover becomes and issue. With MADCOW im increasing the my wight 5 pounds per week. Wile this is slower and i wont hit the big numbers as fast id like. i do like it. it allows my to recover and on my heavy day. Monday. i can really focus in my lift.

    I think you have to find what works for you and keep trying things out till u get that balance. i look forward to following your progression !!

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