November 11, 2011
Upper push/Traps/Calves
Flat Barbell Bench
215lbs x 6+1 assist
200lbs x 8
185lbs x 10
Wanted, 8, 10, 12 reps respectively, but this will suffice for now. I've got to build back up to my best numbers! Took 5 minute rests for each set.
Incline DB Bench
75s x 12 reps
75s x 10 reps
Took 3-4 minutes between sets here. The plan is to build up so both sets hit the same number of reps.
DB Military Press
65s x 9
60s x 12
Laterals/Front Raises
35s x 15
I will lower the weight to 30s on these next week. I didn't like my form for some of the reps here.
Shrugs
4 plates x 10
3 plates + 25s x 12
Grip needs to get up to par again. It's been awhile since I've done shrugs.
Tricep Straight Bar Cable Extensions
87.5x12 w/ 2 minute rest
80x14
Then calves! These are one of my weak points that I need to improve.
Standing calf raises
180lbs x 8
165lbs x 10
Seated calf raises
115lbs x 10
105lbs x 12
Then for a little extra volume...
Standing calf raises
135lbs x 12 reps
Good workout. VERY motivated. I was a little bummed with some of my bench/db numbers, but I must keep in mind I'm coming off of a deload, and the extra volume will definitely add a fatigue factor to the mix. I will adapt!
Nutrition
200/360/75
Perfecto.
I've got a quick question. I'm an 18 year old newbie (about 5'9/10, 155 lbs)doing Starting Strength for about 2 months now, and my squat has stalled at 165. I deloaded to 145, and got to 165 again today however I stalled again. My diet currently is a LG style timing, with 3000 cal per workout day and 2000, off days. Am I stalling because I am not eating enough? Should I up my off day calories? I was thinking about upping my offday calories to around maintenance.
ReplyDeleteYes, that would be the first place to make adjustments assuming your training is on point. Surplus on training days, at least maintenance on rest days. Lots of variables to consider, however: composition of diet, sleep, etc.
ReplyDeleteThank you! I appreciate it. My protein intake on all days hits around 3xBW in kg(ends up being around 30% on workout days, and around 40% on off days); then if it is a training day, I try to keep fat low, around 10%-15%, and the rest carbs (total cals = ~3000, 40-45% carb, 30% protein, 10-15% fat). On rest days I keep fat higher, around 30%, and carbs around 30%, for a total of around 2000 (currently). I will up my rest day cals to around 2400-2500 (maintenance) and see how it turns out. Once again, thanks for the speedy response!
ReplyDelete