• Too much muscle soreness
• Too inconsistent
• Mediocre technique

I’ve put together a Starting Strength inspired training schedule with a few things in mind:

• My current fit level
• My previous fit level (See May 9th 2011)
• My future fit level (Intermediate WL Standards)
• Upper/Lower body imbalance

#	Squat		BenchPress	Press		Dead Lift	PowerClean
=================================================================================
1	40		60		x		60		x
2	45		x		35		x		55
3	50		62.5		x		70		x
=================================================================================
4	55		x		37.5		x		57.5
5	60		65		x		80		x
6	65		x		40		x		60

7	70		67.5		x		90		x
8	75		x		42.5		x		62.5
9	80		70		x		100		x

10	82.5		x		45		x		65
11	85		72.5		x		110		x
12	90		x		47.5		x		67.5
-------------------------------------------------------------------------------
13	92.5		75		x		115		x
14	95		x		50		x		70
15	97.5		77.5		x		120		x

16	100		x		52.5		x		72.5
17	102.5		80		x		125		x
18	105		x		55		x		75

Phase 1: Consistency; This phase is focused on working out regularly and building technique
Phase 2: Balance; This phase is focused on striking a balance between working up a sweat and bearable muscle soreness
Phase 3: Intensity; This phase is focused on hitting it hard and getting to the next level

Today’s Workout:
Squat – 3 x 5 x 40 kg
Bench Press – 3 x 5 x 60 kg
Dead Lift – 1 x 5 x 60 kg

Today’s Workout:
Squat – 3 x 5 x 80 kg (felt better)
Press – 3 x 5 x 35 kg (felt a bit easy)
Power Clean – 3 x 5 x 60 kg (mediocre technique)

Today’s Supplements:
-Omega 3-6-9
-Creatine
-Multivitamin

I’ve created a modified version of Rippetoe’s Starting Strength training schedule compressed in 1 month to get me back to my old levels. It’s probably going to be hard as hell but I’m up for it.

Overall I’m trying to not only get back to my old lifting records but also be consistent with my supplements and nutrition since I’ve learned a lot this past month.

Today’s Workout:
Squat – 3 x 5 x 80 kg (Felt heavy)
Bench Press – 3 x 5 x 66 kg
Deadlift – 1 x 5 x 72.5 kg

Today’s Supplements:
-Omega 3-6-9
-Creatine (loading phase)
-Multivitamin

1. eat 5 eggs (without the yoke) each day
2. Consume 1 protein shake (30g + Milk) each day
3. eat out less and cook more

Lately I’ve been doing a lot of upper body workouts (Bench Press, Press, Bent Over Rows, EZ-Curls, Skull Crushers, Pull ups) but more in a ‘what do I feel like doing today’ fashion. So no deadlifts and Squats atm

The bad news is that I’m playing catch-up, atm I’m back at 75 kg and 12% bodyfat
The good news is that I’ve been working on my upper-lower body imbalance.

Bench Press
20 x 20 kg
20 x 30 kg
15 x 50 kg
3 x 8 x 60 kg

Press
15 x 20 kg
3 x 8 x 30 kg

Dips
3x 25 reps

Note: It’s possible to start on any day as long as I keep the order the same (Squat / Pull / Lift / Press), at week 1 (the first microcycle) my core lifts are at 65% 1rm for 3 sets of 8-10 reps with the last set being AMRAP (As Many Reps As Possible)

Press day:
Core Lift: Bench Press (1rm = 82 kg)
Supplement Lifts: Dips / Press

Results:
Bench Press: 3 x 10 52.5 kg (13 reps on last set)
Press: 3 x 8 37.5 kg
Dips: 3 x 25

GST is (as the name implies) focussed more on Sarcoplasmic Hyperthrophy (Size) as opposed to Starting Strength’s Myofibrillar Hyperthrophy (Strength).

The body is naturally designed for 4 movements: You are designed to press, pull, lift, and squat. (lower/upper body push/pull)
Thus my new program is a 4 day split:

Squat day:
Core Lift: Squat
Supplement Lifts: Front Squat / Barbell Lunges

Pull day:
Core Lift: Bent over Row
Supplement Lifts: Pull ups / Power Clean

Lift day:
Core Lift: Deadlift
Supplement Lifts: Romanian Deadlift / Barbell Shrugs

Press day:
Core Lift: Bench Press
Supplement Lifts: Dips / Press

While there are many variation on the exercises you can pick, I’ve personalized it to an all barbell compound workout. (partly because Starting Strength was all barbell and I wanted to keep the same exercises and partly because I didn’t feel the need to invest in dumbbells yet)

The numbers:

Before:
72 kg @ 11% bf= 7.92 kg fat + 64.08 kg muscle
After:
76 kg @ 13% bf= 9.88 kg fat + 66.12 kg muscle

+2.04 kg muscle
+1.96 kg fat

1 rep max. for all exercises

• Press:  59 kg (Novice)
• Power Clean: 79 kg (Novice)
• Bench Press: 82 kg (Novice)
• Squat: 124 kg (Intermediate)
• Deadlift: 141 kg (Intermediate)

All exercises that are on novice level are within 10% of reaching intermediate level

Overall I’m pretty proud of what I’ve accomplished so far, in about 8 weeks I’ve almost reached the strength of someone who has been training for up to 2 years

I’ll be taking a couple of days off from training, throughout the week I’ll test some 1rm’s on my new exercises and monday I’m back…fresh and with a new program