gs trains and gains

[gs1206]

I live in the u.k and have been working out over the summer, thought it would be cool to record it online.
age:19
height:6'1
weight:202lbs

my PR's so far:
squat 247.5x3x5 (weightxsetsxreps)
bench 198x1x5
deadlift 291.5x1x5
military press 126.5x3x5 (dodgy shoulder)
cleans 170.5x3x5

I have been running rippetoes starting strength for a month, then took a week off on tour, so I have reset a week.

Goals within a month
weight -210lbs
squat - 264lbs
bench - 203.5lbs
deadlift - 330lbs
MP - 137.5lbs
clean - 187lbs

I will continue rippetoes SS until rugby seasons starts then I may just do an A and a B workout once a week as three maybe difficult to commit to alopngside training and my studies.

My diet isn't anything special, just vast quantities of good food and protein, I also have EFA's and a multivit.

Im also doing speed training and summer training alongside this. Will write down my sessions as they come. Starting tomorrow!

Forgot to mention I try and do some core work/shoulder rehab and grip training once/twice a week also.

[gs1206]

06 August - Workout B

Squat - 247.5x3x5
MP - 126.5x3x5
Cleans - 170.5x3x5

Really bad atmosphere for this session, didnt feel in the mood but made all increases from last week. Need more sleep.

I forgot to mention I train with two friends in my garage, a cheap squat rack and bench.

[gs1206]

Wed 08 August - WOA

Squat - 253x3x5
Bench - 192.4x1x5 (hurt tricep at rugby training and hurt to much so went to wide grip and ramped from 143 to 165)
Deadlift - 297x1x5 (I used way to much lower back in this need to practice form)

Good workout, looking forward to breaking the 200lbs bench and 300lbs deadlift.

Am going to do some prehab on my shoulders thursday 9th before rugby training.

[gs1206]

Thurs 9th - Shoulder prehab

Light warm-up
Shrugs - 3x10x176
Pull-ups - BWx3x5
BB Cuban Rotations - 66x3x6
L-raises - 24x3x8
lying lateral riases to 45 degrees - 13x2x8
Horizontal External rotation - 5.5x2x8

Felt good, necessity now were doing contact in training, although the volume seems alot now that I look back. Anyone got any comments about my shoulder prehab? Also I want to devise a core workout, but not sure what to do. Any advice much appreciated.

[gs1206]

13 August - WOA

Squat - 258.5x3x5
Bench(WG) - 165x3x5
DL - 302.5x1x5

Tricep still sore so am using wide grip bench again, I think im going to work up to 176x3x5 on WG bench to mix things up. Then work up to 200x3x5 on my normal bench at the end of next week.

Bodyweight = 204.6lbs

I should hit 264lbs on my squat this week, so my next target will be 300lbs.

[Heisman]

300 is definitely within your reach. You'll get it soon enough.

[gs1206]

Friday 17th - WOB
Squat - 264x3x5
MP - 132x3x5
Cleans - 176x3x5

was going to do some weighted decline sit ups but abs were still sore from mondays set

going to try and do some shoulder prehab tomorrow

Im finding my legs way to tired to work out three times a week on my squat while rugby training (tuesdays, thursdays, sundays) so I think im going to drop wednesday for prehab from now on or devise an upper body plan for the wednesday. Another possibility is to add a dynamic day.

Thanks heisman, 300 here I come.

[Heisman]

Good squats!

And I agree, cut back a bit on the squatting while also doing rugby training. I'm sure you use your legs during it. ;)

[gs1206]

20 August 07 - Mixing & Maxing

Thought I'd mix things up and max out for this week. I have done almost two months on the 3x5 and things are progressing excellently, but its getting a little dull and I fancy a change. So I put together some exercises and did them. Im also going to switch to kilos.

Bench Press - Worked up to 100kg x 1 (220lbs) which is a PB
DB Bench - 30x1x8 (66lbs) 32.5x2x8 (72lbs) 35x1x7 (77lbs) (First time doing these.)
Pull Ups - BWx4x5
Shrugs - 110x3x8 242lbs
BB Curls - 40x3x8 88lbs (Never really isolation work on my arms but one of my friends wanted to)

Very pleased and really enjoyed it, ran out of time as I was gonna do some ab work.

I think Im going to deadlift once, squat one and clean once a week. As rippetoes is a little hardcore for me inseason.

[r_graz]

Things are looking good in here gs. Very nice squatting.

[gs1206]

08-20-2007 - More Mixing & Maxing

Deadlift - Ramped to 1RM - 150kg x 1 (330lbs) I only have 150kg at my house, so till I get back to uni thats all I can lift, 150kg felt good I could definatly gone higher
Rows - 75kgx3x5 (165lbs)
Military Press - 60kgx3x5 (132lbs)
Skull Crushers - 35x3x10 (77lbs)
Decline Sit-Ups - 10kgx2x10 (22lbs)

Good work out, although a shame I have run out of weight. Rows/MP/Skull Crushers were all fine. Ab work is hard, really need to train my core more.

I have a rugby match tomorrow for warm-up match, should be fun...

Thanks r_graz

[gs1206]

25 August 07 - Last Max

After recieving a pounding in are training game and being to only person to play a full 80 minutes I felt suitably destroyed the day after so sensibly decided against heavy squatting and did it on saturday.

Squat - 140 x 1 (308lbs)
DB Bench -25x4x8 (55lbs)
Chins - BWx3x5

Chuffed witht he squat, think I had 10kg left in the tank but I only had one spotter and my rack at home only takes weight up to 310lbs. Could get a bit dodgy. Think I may invest in a very basic power rack.

Not sure what to do now with my training, I quite like the exercises I have been doing over these last few sessions, I might throw in some power cleans somewhere aswell.

[gs1206]

Current Best Lifts

Squat 140kg x 1 (310lbs)
Bench 100kg x 1 (220lbs)
Dead Lift 150kg x 1 (330lbs)

[gs1206]

27th August 2007

Another light session today as I have another preseason friendly tomorrow this time against a weaker side and I start work tomorrow morning.

And I am also trying to imrpove my chest strength.

Bench (WG) - 80kgx3x5 (176lbs) easy
Cleans - 80kg x 3 85kg x 3 90kg x 2 (198lbs) felt good
Pull Ups - BW x 3 x 6
Shrugs - 115kg x 3 x 8 (253lbs)
Decline Sit-Ups - 10kg x 3 x 10 (22lbs)

Good session, am going to try and weigh myself tonight. If I have made it to 210lbs im going to cut up a bit.

[gs1206]

After a weeks work away and a holiday, im back to the grind. Really hated being away from lifting, feels empty.

18-09-07

A light session just to get back into things.

Bench - 85kg x 2 x 3
- 90kg x 1 x 3
DB Bench - 25kg x 3 x 8
Pull Ups - BW x 3 x 6
Curls - 30kg x 3 x 8

Have now only got about 110kg in my garage. So won't be lifting heavy till next monday, no deads :(