advanced routine

I've been on the advanced starting strength routine for a few weeks now. Basically it involves a de-load on the squat on day 2 of the workout week to 70-80% of the 5rep max. On Monday my squat was 92.5. So today, I de-loaded to 70KG which is 75% of my 5 rep max. The reason I enjoy this is because I am not pushed to my limit but still find it challenging. This gives me a mental breather where I am not pushing myself to new limits every time I step inside the gym. Additionally, it allows me to focus on technique to help ensure that the next time I do increase to a new highest weight, I'll go in confidently with the correct technique at the forefront of my mind. 95KG coming up Friday.

Failed my squat today on 92.5 on 5th rep, 1st set. Dropped the weight down to 90 and killed it. Took it back up to 92.5 for the 3rd set and I just lost it on the 5th. My diet yesterday was pretty bad – I had been to the dentist and had some work done which affected my ability to eat. Back on it today! ....... I did a poor effort on diet the day prior - it was because I visited the dentist and the work done affected my ability to eat and get the nutrition I required. .... On a positive note, I set a PR for overhead press at 42.5

Monday weigh-in

Hi Coach, Did my workout today. Did 90 squat (bad form on 2nd set, nearly failed) and 40 overhead as I wasn't comfortable with my form last time. I also did 3 chin-ups. Current weight 79.4 Previous week's weight 78.8 Current waist 34.5 Previous week's weight 34. Any feedback?

Short-term vs Long-term

Assuming I continue the progressive loading on my lifts, within the next two weeks, I'll be doing PBs on all four. I currently weigh just under 80KGs, and will probably weigh around 82 in x2 weeks time. 7KGs lighter then the last time I was doing PBs. I've put on about 3 or 4KGs already this year, and my waistline has expanded incrementally. I am having trouble fitting into all my jeans and trousers in the legs area. I think this is partially muscle growth, but also fat storage. I also feel as though my arms look bigger. Again, I think this is partially fat, and partially muscle. Trying not to be so short-term focused but it's tough not to be. I just need to keep my eyes on the long-term - 130 Squat, 90 Bench, 160 DL. Don't have an overhead target, just progress as I can.

Good Decision

I'm happy that I have made the decision to fight my sedentary lifestyle and that I am not complacent enough to sit around and let my body waste away.

3rd Dec - today's lifts

I only worked out once last week, which was a bit disappointing. Today, I didn't want to push myself on squats, so I just did 70. I pressed 30 - found it easy. I deadlifted 105. Although I am not sure that the final lift I locked out. Although this could have been due to the fact I had difficulty gripping the weight as it slipped out of my hands. Need to buy chalk to improve grip.

27 Nov 12

Missed Friday's workout. Mondays' workout was post-poned until today. Did: Squat: 70KG. I repeated this from last Wednesday because I felt my balance was going on to the ball of my foot too much. I also struggled on the last x2 reps of my final set when I had improved my technique. Today, I felt as though my balance was improved. I still felt as though it rolled forward onto to the ball of my foot, but I also feel as though I kept my heel on the ground, which I am happy about and will consider it a pass. I will proceed to 72.5 KG next work out (Thursday) I also need to get weight lifting shoes. I will get chucks initially and look to get some serious weightlifting shoes in the first quarter of 2013. Bench I did 40KG. It felt heavy but I only needed to rest a few mins between sets. Next workout 42.5 DL: Did 102.5 Last rep felt tough. Looking forward to 105! Next workout is Thursday, targets are: Squat 72.5 Press: 32.5 DL: 105. Also need to buy microweights.