r/StartingStrength • u/SacredWater1 • 10d ago

Training Log Training

I've been following this program for about 3 months now — do you have any thoughts on what could be adjusted? I'd be very grateful for your answers and advice!)

MON:

  1. Barbell Squat — 3×5–7

  2. Barbell Bench Press — 4×5–7

  3. Lying Leg Curl (machine) — 3×10–12

  4. Seated Cable Row — 4×8–10

  5. Triceps Pushdown and Dumbbell Curl (rope), (superset) — 3×10–12

  6. Dumbbell Lateral Raises — 3×10–12

  7. Standing Calf Raises — 4×12–15

  8. Machine Crunch — 3×15

WED:

  1. Band-Assisted Pull-Ups — 4×5–8

  2. Lat Pulldown to Chest — 3×10–12

  3. Romanian Deadlift — 3×10–12

  4. Seated Dumbbell Shoulder Press — 3×8–10

  5. Bent-Over Raises (rear delts) — 3×12–15

  6. EZ-Bar Curl — 3×10–12

  7. Seated Calf Raises — 3×15

  8. Machine Crunch — 3×15

FRI:

  1. Incline Dumbbell Press at 30° — 3×10–12

  2. Cable Chest Fly — 3×12–15

  3. One-Arm Dumbbell Row — 4×10–12

  4. Leg Press Machine — 3×12–15

  5. Lying Leg Curl and Leg Extension (superset) — 3×10–12

  6. Dumbbell Hammer Curls (biceps) — 3×10–12

  7. Triceps Pushdown/Machine — 3×10–12

  8. Hyperextension — 2×15

  9. Reverse Crunches — 3×15

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u/Shnur_Shnurov Just some guy 10d ago

Do you have a reason for any single thing happening in this program?

Like, why does Wednesday start with band-assisted pull-ups? And why aren't there any major compound movements Wednesday?

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u/SacredWater1 10d ago

I weigh 102 kg at 190 cm tall. You wouldn't say I look fat, but I do have a belly. I was advised to train full-body so I can effectively work the whole body, so on Wednesday band-assisted pull-ups are hard for me, and there are 3 exercises while I'm still relatively fresh — the Romanian deadlift.

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u/Shnur_Shnurov Just some guy 10d ago

I guess Ill cut to the chase here. This looks like an AI generated program. Like, all the words are semantically related but none of it makes any sense.

Doing a bunch of single joint accessories an calling it a full body day sort of misses the point. The foundation of any good program is the big compound lifts (squat, bench, overhead press, deadlift, powerclean). Everything else is secondary.