The Glade 4.0

Starting Strength day 1:

Took 20% off all my lifts. Learned low bar squat and hook grip.

3x5 Back Squat @ 180
3x5 Press @ 88
1x5 Dead Lift @ 205

Right now I weigh 172 lbs.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

SS day 2:

3x5 Back Squat @ 185
3x5 Bench Press @ 145

3 rounds of:
20 Back extensions
20 sit ups

3 x max reps of chin ups

8-8-6

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

SS day 3:

3x5 Back Squat at 190# (+5)
3x5 Press @ 88# (I **** up and didnt increase the weight.)
1x5 Deadlift @ 210 (+5. Will do +10 from now on til I fail)

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 4:

3x5 Back Squat: 195# (+5)
3x5 Bench Press: 150# (+5)
3 rounds of 20 back extensions 20 sit ups
3 rounds max strict pull ups 7-6-6

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 5:

3x5 Back Squat @ 200# (+5)
3x5 Press @ 92 (+4)
1x5 Deadlift @ 220 (+10)

Still feeling fairly easy.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 6:

3x5 Back Squat @ 205# (+5)
3x5 Bench Press: 155# (+5)
3 rounds of 20 back extensions 20 sit ups
3 rounds max strict chin ups 9-8-8 (+1 0 +2)

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 7:

3x5 Back Squat @ 210# (+5)
3x5 Press @ 95 (+3)
1x5 Deadlift @ 230 (+10)

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 8:

3x5 Back Squat @ 215# (+5)
3x5 Bench Press: 160# (+5)
3 rounds of 20 back extensions 20 sit ups
3 rounds max strict pull ups 8-7-7 (+2 +1 +1)

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 9:

3x5 Back Squat @ 220# (+5)
3x5 Press @ 100 (+5)
1x5 Deadlift @ 235 (+5)

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 10

3x5 Back Squat @ 225# (+5)
3x5 Bench Press: 165# (+5)
3 rounds of 20 back extensions 20 sit ups
3 rounds max strict chin ups 9-8-9 (0 0 +1)

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 11

3x5 Back Squat @ 230# (+5)
3x5 Press @ 105 (+5)
1x5 Deadlift @ 245 (+10)

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 12

3x5 Back Squat @ 235# (+5)
3x5 Bench Press: 170# (+5)
3 rounds of 20 back extensions 20 sit ups
3 rounds max strict pull ups 7-6-6 (-1 -1 -1)

Back squat and bench press were very strong. Had to rush the pull ups so they sucked hard.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 13

3x5 Back Squat @ 240# (+5)
3x5 Press @ 107 (+2)
1x5 Deadlift @ 250 (+5)

Back Squat was very strong, still a ways to go and I'm in PR territory already. Oh yeah.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Missed Friday.

Day 15:

3x5 Back Squat @ 245# (+5) Very strong still
3x5 Press @ 110 (+3) Not terrible
1x5 Deadlift @ 255 (+5) Strong but I was moving the bar in between each lift setting up. Pushing it out with my shins a slight bit. Need to fix that next time.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 16:

Squat 255 2x5, 250 1x5 I screwed up and went up 10 instead of 5lbs. They made me take 5 off when i realized it. Meh. I had the 255 easy but whatever I didnt argue. Felt strong
Bench 175 3x5 Felt strong
3 rounds of: 20 back extensions 20 sit ups Back extensions still kill my back, very stiff after doing 60 of em.
3x max reps of Pull ups 7-7-7 I'll take that since I've gained 10 lbs in the past month doing this.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 17:

3x5 Back Squat @ 255# (+5) Very strong still
3x5 Press @ 115 (+5) Failed. Got 3-4-2
1x5 Deadlift @ 265 (+10) Screwed up again trying to fix what was wrong last time. Hips need to be higher.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 18

Squat 260 3x5 Still strong +5
Bench 180 3x5 Felt strong +5
3 rounds of: 20 back extensions 20 sit ups
3x max reps of Chin ups 9-8-8

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 19:

3x5 Back Squat @ 265# (+5) Strong
3x5 Press @ 115 Stayed the same, completed all 3x5 surprisingly well.
1x5 Deadlift @ 270 (+5) Good.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 20

Squat 270 3x5 Still strong +5
Bench 185 3x5 Felt strong +5
3 rounds of: 20 back extensions 20 sit ups
3x max reps of Pull ups 8-8-8

So glad I started this program. 270 lb squat seemed so far off when I started now I'm forcing myself to not rush to attempt 300. Of all things, my elbow is hurting me. Quite a bit too, but mostly when I squat and it's just tendinitis so eh. I have to go to the UK for work next week so I'll rest it then.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 21:

3x5 Back Squat @ 275# (+5) Strong
3x5 Press @ 117.5 Got em done.
1x5 Deadlift @ 275 (+5) Good. Some form issues, need to stay on the legs.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 22

Squat 280 3x5 Still strong +5
Bench 190 3x5 Felt strong +5
3 rounds of: 20 back extensions 20 sit ups
3x max reps of Chin ups 7-7-7 weak... my elbow is hurting.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 23

I did a personal training session today because I'll miss my regular workout tonight. I'm leaving for a 1 week trip to the UK tomorrow for work so I'll be taking a break. Break comes at a good time too, I have a sharp pain in my shoulder blade and elbow on my left side. Probably tendinitis or a pinched nerve or something but squats make it really ache and my hand loses a bit of feeling.

Anyway:

Squats 3x5 at 285 pounds. Oh yeah. Strong. Still feeling like I have a while to go.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Back from the UK

Day 24:

3x5 Back Squat @ 285# Good, shoulders were flexible but felt tougher than normal. I chalk it up to being rusty and jet lagged.
3x5 Press @ 117.5 Surprisingly strong, the rest did me good here.
1x5 Deadlift @ 275 Good.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Day 25

Squat 290 3x5 Still good +5
Bench 190 3x5 Felt good +5
3 rounds of: 20 back extensions 20 sit ups
3x max reps of Pull ups 6-6-5 weak.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Had to miss Friday, back at it today:

Day 26

Squat 295 3x5 Still Strong +5
Bench 195 3x5 Felt good +5
3 rounds of: 20 back extensions 20 sit ups
3x max reps of Chin ups 7-7-7 weak.

Squats are still feeling strong, the guys are claiming I'm juicing So far so good, Wednesday is 300.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe