GOMAD Day 1 – 10.19.09

Workout A

3×5 Squat

265(4)-245-245

3×5 Bench Press

205-205-205

1×5 Deadlift

315

BWT @: 173

*First day of Starting Strength and GOMAD. To begin this program it is recommended that you start light and gradually increase the weight w/ each workout. My plan going into today was do do 265 for the squats but it felt extremely heavy for some reason. It could be due to the fact I have not squatted in over a month or the fact that I was not warmed up properly. I decided to drop the weight and felt much better. I only meant to drop the weight 10 pounds but I wasn’t thinking at the time and I just now realized that I dropped the weight by 20? The bench press weight was were it needed to be…this is another lift I have not performed in over a month. The deadlift weight was probably too light. I have done much higher reps of 315 in the past. I still think my form needs to improve on the deads. I felt the bar get away from my shins once or twice and I think I am still pulling with my legs too early.

**Overall, I am not very pleased with today’s work. I feel I have either lost a considerable amount of strength or I didn’t push hard enough. Whatever it is, I will be sure to put forward a better effort in the future.

After thinking about those squats…I am not sure if I put on the 5 pound plates after I took off the 10’s. My gut says I didn’t so I will stick with 245.

Strong people are harder to kill than weak people and more useful in general. – Mark Rippetoe

This entry was posted on Monday, October 19th, 2009 at 9:18 am and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

6 Comments

  1. Ryan P says:
    October 19, 2009 at 9:45 am

    my thoughts:

    Early morning WOD’s are tough! How was the nutrition before and the sleep? These factors will make or break a workout before you step foot in the gym. And yesss, lifting heavy requires a very extensive warmup. I typically take about 20 mins to get fully warm before attempting the squats. A good idea is to wear a stopwatch. After your first set of squats start it and wait precisely 5 mins before the next set of squats. At the 5 minute marker start the next set of squats and repeat for the the 3rd. This totals to about 18 minutes for squats. Immediately after squats get the bar set up for press. By the time you’ve got it set, you’ll be ready to press. I typically wait about 3 minutes between my press sets. After press get the bar ready for deadlifts and knock out the 5 (after a warmup). If I’m diligent, but not rushing I can fit the workout into exactly an hour. As you get later into the program you’ll probably have to increase your rest periods to 7 minutes.

    Good luck and stay the course, you can only get stronger.

  2. John Tebbe says:
    October 19, 2009 at 10:05 am

    I think 5 am is eeearrly too. Your body will adjust quickly. Are you building your own templates?

  3. JMarty says:
    October 19, 2009 at 10:18 am

    Thanks for your thoughts. I will def put more effort into getting properly warmed up. Sleep was just about 6.5 hrs. I couldn’t get to sleep any earlier cause I slept in over the weekend. Nutrition is paleo w/ a lot of milk. I am not building my own templates. I am following Mark Rippetoe’s starting strength novice program.

  4. John Tebbe says:
    October 20, 2009 at 8:45 am

    Is this going to be a M W F post? Will you do metcons on T Th?

  5. Jmarty says:
    October 20, 2009 at 9:26 am

    I will be posting on the days I workout. MWF will be strength days and Saturday will be a metcon. Tuesday, Thursday and Sunday are rest days.

  6. John Tebbe says:
    October 20, 2009 at 10:46 am

    GO BIG OR GO HOME!

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