Weight Lifting Workouts: Starting Strength, Session # 19

by Lloyd Sterling on March 7, 2012

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Weight Lifting Workouts:

Starting Strength, Session # 19

 

Hey guys, Its around 9:20PM right now and I’m past my bedtime so ‘ll try to post this as accurate and quick as possible so I can wake up early tomorrow for work! Today was session # 19 from SS, I didn’t do this workout yesterday because I flat passed out on the couch when I got home lol. I laid down on the couch at around 7:30PM and I didn’t wake up again until 3:30AM then I woke up and got ready for work at 6AM lol. Its was a nice sleep though, a long 10+ hours! :D . I’m not sure why I was soo exhausted but if your body needs the rest, take it for sure!

Here are the stats for today’s workout. I’ve maxed on a few of these workouts so I tapered the weight down accordingly.

Mark Rippetoe’s Starting Strength Session # 19

Squat(Hack Technique) 
Supposed To Be: 5/5/5 @ 170lbs
My Reps: 3/2 @ 165lbs
5/5 @ 150lbs

So hopefully the above isn’t too confusing, basically I did 3 reps, then 2 reps with a minute break between the two at 165lbs. So that’s why I wrote 3/2. I felt poor form and that I still couldn’t do 5 reps non stop so I lowered the weight back down to 150lbs and finished off 5 reps of 2 sets at 150lbs.  I’m probably going to stay at 165/ then 150lbs for the next 2-3 weeks. Hopefully I’ll be able to hit 5 reps @ 165 soon.

Bench Press
Supposed To Be: 5/5/5 @ 145lbs
My reps: 3/ @ 145lbs
2/1 @ 145lbs —- 3/ @ 140lbs

So I should be doing 5/5/5 @ 145lbs but I cant seem to do more than 3 at a time at 145lb. So for the next 3 weeks I’ll probably do a 3/3/3 set at 145lbs until I can correctly do 3/3/3 without needing to break like on my second set today.

Deadlift
Supposed To Be: 5/ @ 190lbs
My Reps: 1 @ 190lbs/ 1 @ 185lbs/ 3 @ 180lbs

So I tried to do 5 reps @ 190lbs, I would have been able to do that but the form was poor and I didnt think it was couting as a good rep. I lowered down to 185, did 1 rep and still had poor form. I then lowered the weight to 180lbs and finished off the last 3 reps for a total of 5 reps. I’ll probably stay between 180-190lbs on this exercise until session # 24 or higher. At least until I can do 5 reps @ 190lbs.

Workout Time: 1Hour 8 Minutes

 

 

total calories: 3627

This is some of what I ate 
This is exactly what I ate 
Fat(g) Carbs(g) Prot(g) KCals
93.89 502.73 194.35 3627


Calorie Percent:  104%

 

I’m pretty much done eating for today. I’m drinking a serious mass shake( 2 scoops), with 24 oz of whole milk as my last item of the day. Hopefully this will be very beneficial as I sleep.  has 1700 calories & 75g protein lol :) . Well thats about it for today. Time for work tomorrow!

Talk to you soon!

-Lloyd Sterling

thenuwavefitness.com

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