John's Starting Strength Log

[TartanEagle]

I’ve wanted to do the Starting Strength program for several months now, but the complete lack of an appropriate gym that I can get to has prevented me from doing so. Luckily, Santa Claus brought me a power rack and 400 pounds of weights.

Brief background: I’m 36, 5'10" and about 176 pounds. I spent my early 20’s in the Marine Corps and now I rot in a cubicle. I’ve been Crossfitting for about a year in the gym where I work, but as it has no barbell or rack, I’ve been fairly limited in some of the heavy work. Crossfit has been great, and I really like the workouts, but I really want to get strong, so here I am. I’ll be working out in my garage. I live in Connecticut, so its pretty cold in there.

[TartanEagle]

12/25/09 Day 1: I'm following the Onus Wunsler program.

Workout A:
Squat
45x5x2
65x5
85x5
105x5
125x5
145x5x3

Press
45x5
65x5
75x5
85x5
95x5x3

Deadlift
95x5
145x5
185x3
225x2
255x5x3

Squats got heavy in a hurry. I haven't done backsquats in probably 6 years, and I doubt they were done correctly back then. I've done plenty of pressing during Crossfit, so this was not difficult. I am being conservative on the weights, so I don't stall too soon. As for deadlifts, I have done 335 for 5 recently, but not after squatting. I was surprised how heavy this felt.

[TartanEagle]

12/27/09
Day 2

Workout B:
Squat
45x5x2
75x5
105x5
135x2
155x5x3
Squats were easier than the previous workout.

Bench Press
45x5x2
75x5
95x5
115x5
125x5x3
I haven't done barbell BP in years. I have always workout out solo, so I typically use dumbbells. This was a bit on the light side, but my form was sloppy on the first set. By the third set it was going up easily. I may make a 10 pound jump for the next workout.

Back ext
BWx10x3

Chins
BWx12
BWx11
BWx13 (I guess I was sandbagging the first 2 sets)
I have always done a pronated grip pullup, and can do around 20 that way. Supinated chins needs a little getting used to, but I will switch to weighted 5's shortly.

[statesboroga_keith]

Hi! What kind of setup do you have for back ext?

[TartanEagle]

Right now I am using my bench with my heels held under a loaded up bar. The range of motion is not great, but its the best I could come up with so far. I'll troll craigslist for a better piece of equipment, but use this method in the meantime.

[statesboroga_keith]

Ok. Thanks for the tip. I was thinking about getting a cheap-o GHD from Rogue Fitness, but I'll try what you're doing and save up for a real GHD.

[TartanEagle]

12/29/09

First workout done before work. I drank a lot of coffee. It was 20 degrees outside, my garage is typically 10 degrees warmer (or rather, 10 degrees less cold).

Squats:
45x5x2
75x5
105x5
125x5
145x2
165x5x3
Squats are still getting easier. I think this will reverse next week. These got me very warm for the rest of my workout.

Press:
45x5
65x5
80x5
90x5 (meant to do 2)
100x5x3

Powerclean:
95x2 (hang)
95x4 (hang)
95x3 (full)
105x3
115x3
125x3x5

I managed to drink about 40 ounces of coffee during this workout. I feel good now, but I'll probably be dragging this afternoon.

[TartanEagle]

12/31/09

Squats
45x5x2
95x5
135x5
155x2
175x5x3
Bench Press45x5
65x5
85x5
115x2
130x5

Back Extension
BWx15x2 Done using my bench, with feet supported by a loaded bar. ROM is limited.
BWx10x3 I switched my bench for a portable workbench which allowed for full ROM on this exercise

Chins
BWx15
BWx12
BWx11

[TartanEagle]

1/2/2010

Squats
45x5x2
95x5
135x5
155x2
185x5x3

Press
45x5
85x5
95x3
105x5x3

Deadlift
95x5
145x5
185x3
235x2
275x5

Yesterday was one week in, and I gained 7 pounds. I still feel that I need to eat more, but with getting all the milk in, its a lot of work to keep eating.

[JCavin]

Just keep at it man.

The milk gets easier and easier the more you do it. After the 2nd week or so I no longer noticed that I was constantly full of milk.

I've found that the best way to do the milk thing is have a glass or two before you leave for work.

If you have a refrigerator available, take it to work and drink a glass every 1-1.5 hrs. Drink it slowly if you have to, just try and keep a regular schedule.

At 1 glass every 1 hour, I am able to consume nearly an entire gallon at work. I'll have maybe 2-3 glasses left for when I get home. That means more room for a large dinner.

[TartanEagle]

1/4/2010
Squats
45x5x2
95x5
135x5
175x2
195x5x3
First set was the most difficult. Third set was fairly easy as I really got a good bounce out of the hole.

Bench Press
45x5
65x5
85x5
115x2
135x5

Back Extension
BWx10x5

Chins
BWx15
BWx15
BWx12
I will switch to weighted chins soon. I need to get a dip belt. <!-- / message -->

<!-- controls -->http://startingstrength.com/resources/forum/images/misc/progress.gif

[TartanEagle]

Does anyone have input on how to best train back extensions, in terms of reps, sets and adding weight?

[TartanEagle]

1/6/10
While it was 15 degrees out this morning, it was a balmy 33 degrees in the garage today.

Squats:
45x5x2
95x5
135x5
175x2
205x5x3
I'm still making 10 pound jumps on my squats. I feel that I can keep this up for a few more workouts.

Press:
45x5
85x5
100x2
110x5x3
Press felt good. I'll need to start microloading soon, however. I'll try another one or two workouts using 5 pound jumps and see how they go. I'm not sure if I started press too heavy or bench press too light, but I still have quite few more 5 pound jumps left on bench.

Powerclean:
95x3 (hang)
95x3 (full)
115x3
125x3
135x3x5
These were pretty ugly, formwise. I was getting bent arms very early in the second pull. I'll need to work on this with some extra warmup sets and perhaps some empty bar drills after other workouts.

[TartanEagle]

1/8/2010

Squats
45x5x2
95x5
135x5
175x2
215x5x3
Squat sets are starting to slow down, but are still not brutally difficult. I'm hoping I can get another couple of 10 pound jumps before moving to 5 pound increases.

Bench Press
45x5
75x5
105x5
125x2
145x5
I took a 10 pound increase over last week, as I think I started too light on BP. I won't get too greedy, and will keep it to 5 pound jumps going forward.

I will finish off my back extensions and chins later this afternoon, as I ran out time this morning. I need to get moving quicker, but its tough at 4:30 am.

I weighed in this morning as well. I have gained 10 pounds in the first 2 weeks. BW now 186

[TartanEagle]

Back extensions:
+10 lbs x 10 x 3
+10 lbs x 15 x 2
10 reps was too easy, 15 felt much better

Chins
BWx15x3
Need a dip belt now.

[TartanEagle]

January 11, 2010

Squats:
45x5x2
95x5
135x5
175x2
225x5x3
These went up very slowly. I really worked my abs on these. I plan on making only 5 pound jumps from here. At this point, every squat is new personal best. I squatted when I was in my 20's, but did so poorly and without any confidence that I was doing them correctly. I never got near this weight.

Press:
45x5
85x5
105x2
115x5x3
These were very solid. My bar path was much better than previous few workouts.

Deadlift:
95x5 (OH grip)
155x5
235x3
275x2 (Hook grip)
295x5 (alt grip)
These were the best deadlifts I have done since starting SS. I'm finally getting used to doing them in them at the end of my workout.

Overall, this was a good workout. This week is horrible for me at work, so I am hoping I will be able to get enough sleep to recover for Wednesday's workout.

[TartanEagle]

1/13/2010
I've been doing situps in my warm up and not recording them. I will do so from now on.
Sit ups: +20x20

Squats:
45x5x2
95x5
135x5
185x2
215x5 (I thought this was my first work set. Was surprised how strong I felt and then realized I was not done loading the bar. Oops)
230x5x3
Work set was solid but getting hard. I just got the new Rogues and this was my first workout in proper shoes. They felt great and really helped my form. I was skeptical on how much a difference weightlifting shoes could make, but I'm a believer now. Oh, and I also ripped my boxer shorts.

Bench Press:
45x5
75x5
105x5
135x2
150x5x3
Crappy elbow position from my Monday squat session has aggravated my left elbow. This bothered my on my first couple of reps on each set, but was gone by the last rep. I hope this won't linger.

Back extensions and chins will be done later today at work.

[TartanEagle]

Back extensions
+15x15x5

Chins
+45x5x3
I used one of the crappy weight belts and my dress belt to make up a dip belt (caught this in someone else's log).

[TartanEagle]

I just hit 190 on my morning weigh in, which is what I measure my weight gain by. My wife also admired by "milk gut." I wasn't sure how she would react to the rapid weight gain, as she had admired the muscle definition I was getting from Crossfit. She seems to like me either way (or any way). Lucky me.

[TartanEagle]

Friday is my "official" weigh in day: 191.5
3 weeks on the program and I have gained 15 pounds.

[cervicornis]

Good progress man. Your log is especially interesting since we are the same age, weight, starting #'s, and background. I'd been doing crossfit-style workouts for a couple of years, with some standard upperbody strength work back in college. Squats and leg strength have always been my weakness.

Today wraps up week 9 of SS and I've gone from 175 lbs. to 202. Squats are by far my toughest exercise and my form was really breaking down at 265. I started at 135. I reset these to 240 and today I did 260 with good form (I think). Have been reaching PR's on everything else every workout, which feels great.

I'm planning to do this for 3 more weeks and then re-evaluate and go from there. This program has been very tough on the body and I don't know that I am committed enough to keep at it. Squats drain me, mentally and physically.

Haven't been doing GOMAD but I'm eating quite a bit and drinking a couple of glasses of whole milk every day. I started out doing 1/2 GOMAD and was gaining so much weight, so quickly, that I freaked out and slowed it down. I'd guess that my 27# of weight gain is about 15/12 muscle/fat.

Anyway, probably more than you asked for but that's my deal. Good luck with your program and keep at it. I'm curious, are you going into this with any particular goals?

[TartanEagle]

Anyway, probably more than you asked for but that's my deal. Good luck with your program and keep at it. I'm curious, are you going into this with any particular goals?

Thanks for the comments. You have made excellent progress yourself, and its good to see where people of similar backgrounds end up. As for goals, they are pretty general at the moment. I really just want to get a lot stronger. I enjoyed the Crossfit strength workouts the most, and I really like seeing workout to workout progress on that front. I tend to get a lot of aches and pains in my shoulders, elbows and I occasionally have lower back problems (more on that in my next log post), so I don't know if I can keep this up to get Powerlifter strong. If I can, maybe I'll enter a PL meet. Either way, I anticipate a return back to some strength and conditioning (CF Football, Wendler 5/3/1 with some CF type metcons) at some point.

[TartanEagle]

January 16, 2010
Situps +25x20
Squats
45x5x2
95x5
135x5
185x3
225x2 (I meant to do 215, but I cannot count. This is troubling, as I am an accountant)
235x5x2
235x3

At the bottom of rep #4 of my third set, shooting pain went through my lower back and the muscle just seized up. I was able to dump the barbell in the rack, and I thought at the time that my spine was crushed and that I would never squat again. Then I realized that while 235# is heavy for me, in absolute terms, its really not that heavy. After I decided that finishing my squats was not going to happen today, I thought about getting my presses in. But as I could not actually stand straight up, I thought this might be unwise.

As I alluded to above, I have had some back trouble in the past. I've never been diagnosed, as it is not that serious, and usually dissipates within a few days. The last time this happened, I was leaning over to tie my sons shoe (really that's all it took). It seems to happen when I let my back get loose and bend over. I must have let my back relax at the bottom of my squat, as I was concerned with hitting my depth today. Once I can start squatting again (I anticipate missing probably my next 2 scheduled days), I will have to get video. I will also stop putting off ordering a belt.

[cervicornis]

Yikes. I hope it was just a weird event that you can get straightened out. Good luck.

I started using a belt at 250# and it definitely helps me stay tight. You don't need anything fancy, I'm using a cheap velcro belt I picked up at Big 5 for $20.
Seems to do the job. I was diagnosed with a disk injury in high school, and my back has plagued me on and off since. SS leaves me feeling stiff and beat up, some days worse than others, but thus far my back has been able to handle it.

Everyone's different, but I find that I feel best when I warm up well and then do all my stretching after the workout.

[TartanEagle]

My back is still a mess. Sitting at my desk for 12-14 hours a day is not doing it any favors. I haven't trained since Saturday, so I have cut my GOMAD down to a half gallon. I'm hoping a few more days rest will help, but until my work schedule slows down (not for a few weeks) I'm worried I will miss a lot of training.

BW is 195.

[TartanEagle]

After 9 days may back is still pretty sore. If I sit for long periods it stiffens up quite a bit. Unfortunately, this is my busiest time all year at work, so I am sitting a lot! I had wanted to wait until the stiffness was less regular to start working out, but when I got home from work my new Inzer belt was waiting for me. So at 11 pm I got back in the rack.

Squats:
45x5x2
75x5
95x5
115x5
135x5
155x5x3
I was being fairly cautious. My back held up very well. I stopped at 155 as I was really feeling my adductors work. This is only the 3rd workout in my new shoes and they really have changed my squat. I will just start back with 10 pound jumps from here.

Press:
45x5
75x5
105x3
115x5x3
This was the same weight as my last press workout, but it felt much heavier. My back held up well, despite a little more lean back on my last rep of set 3. I will be microloading press from now on.

Deadlift:
95x5
135x5
165x5
185x2
205x5
I was not planning on doing any deadlifts, but my back was feeling better the more I worked it. I kept the weight conservative, however. The most difficult part was getting used to the belt. I will likely alternate chins and deads for a couple of weeks until I am confident that back can handle Powercleans and back extensions. Then I will be back on the standard Onus Wunsler program.

[Tim Lofton]

FlexAll or Icy Hot (or something similar) work wonders for me for stiff/sore back, especially at bedtime or during the day during periods of desktime; just a thought. BTW, which Inzer belt did you get and where did you purchase? Thanks,

tim

[TartanEagle]

Tim, thanks for the recommendations.

I got an Inzer economy belt, from inzernet.com. Its 4", 10mm and double pronged.

[TartanEagle]

January 28, 2010
Squats
45x10
45x5x2
85x5
115x5
145x2
175x5x3
Still going easy on the squats as I make my way back from the back injury. I am still getting used to the shoes, and I definitely can feel the increased use of my quads. This forced de-load due to my back is probably beneficial in the long run, since I feel very different on the squat now. Back did well. It was very tight when I woke up, but felt pretty good once I warmed up.

Bench Press:
45x5
75x5
95x5
120x3
140x5x3
I was getting some elbow discomfort during the first set. I tightened up my grip and felt much better.

Chins:
BW+25x5x3
I did +45 before I hurt my back, but that was tough and I think I would have stalled almost immediately. I'll add weight from here.

No back extensions for a while. Hopefully in a week or so, I'll be able to do some unweighted.

[TartanEagle]

Friday is weigh-in day for log purposes. This morning was 196. As I was out of commission for 10 days its probably a good thing I did not gain more. I will now really push to get over 200.

[TartanEagle]

January 30, 2010
Back is feeling good so I'm ramping the weights back up.

Squats
45x10
45x5
75x5
105x5
135x5
155x4
175x2
195x5x3
Single digits outside, so it was pretty cold in the garage today. I through in some extra warmup sets to get started.

Press
45x5
75x5
105x2
117.5x5x3
First use of my microplates (washers).

Deadlift
95x5
135x5
185x5
225x2
255x5
Back felt fine. I'm actually having trouble getting used to my gut more than anything. Its pretty uncomfortable getting set with that thing in the way!

My back is not 100%, but it does not bother me while working out. As long as I pay extra attention to locking my back, I think I will be fine.

[TartanEagle]

February 1, 2010

Squats
45x10
45x5
85x5
115x5
145x5
165x3
185x2
205x5x3
Squats went well. Back felt really good today. However, I am starting to get the left elbow/biceps pain that seems to get about half the guys doing SS on this forum.

Bench Press
45x5
85x5
115x5
135x2
145x5x3
Bench press is the only exercise that still feels relatively light. This should change over the next few workouts, as I have never had a big bench.

Power clean
95x5 Hang
95x3 Full
105x3 Hang
105x3 Full
115x3x5
My back felt good so I figured the only excuse I had not to PC was being a pussy. My form is lousy on these, but my first two sets were okay. Actually, the left arm pain made me rack the weight properly, because if I caught in my hands, instead of on my delts, I got a lot of discomfort. I am still bending my arms. I am going to re-read the PC chapter in SS.

Later in the day at work I did 3 sets of weighted chins:
+30x5x3

[TartanEagle]

Squats
45x10
45x5
85x5
135x5
165x5
195x2
215x5x3
My form was a little "loose" on the first 2 sets but I seemed to get pretty tight by my third set. I'm trying to keep everything as tight as possible, as I think this is why my elbow has been hurting. Felt much better today, although there is still some discomfort.

Press
45x5
75x5
105x2
120x5x3
The tighter I can stay throughout my body, the better these get. This was tough, though.

Deadlift
95x5
165x5
225x2
255x2
275x5
Deadlift went well. Before SS I used to deadlift about once every week to 10 days. My 5 rep max on this is 325, but it was much easier to do them first. Its much harder after battling squats for survival.

[TartanEagle]

February 5, 2010
Bodyweight = 199
Squats
45x5x2
85x5
135x5
165x5
185x2
225x5x3
These went very well. I really focused on keeping my upperbody and arms tight to fight off the bicep/elbow pain. Felt pretty good during the squats. I am now 10 pounds away from the weight where I hurt my back. I feel that the reset really helped me to work on my form and get used to squatting in weightlifting shoes and a belt.

Bench Press
45x5
95x5
135x2
150x5x3
While my elbow felt pretty good during squats, it hurt like hell during Bench Press. I hope this fades now that I am supporting the bar better in the squat. I have the weekend off so that should help.

Powerclean
45x5
95x3x2
105x3
115x3
125x3x5
Form was better than last session. I still have a ways to go, but feel I am making progress. The hard part is to not think during the movement, as it is too fast to do so.

[TartanEagle]

February 8, 2010
Squats
45x5x2
85x5
135x5
165x5
185x5
215x2
245x5x3 (PR)
I was supposed to re-do 235, which was the weight I hurt my back on. But I am unable to do math this early in the morning so I ended up doing 245. I realized this after the first set, but kept the weight on regardless. It was brutally tough for me. Wednesday will be interesting. Also, it took me forever to get warmed up today. I think it was about 5 degrees outside and it was pretty cold in the garage.

Press
45x5
85x5
105x3
122.5x5x3 (PR)
Press went well. I expected trouble as I exhausted myself on squats. I didn't have much trouble at all. Left elbow is sore, but is feeling better than last week

Deadlift
95x5
185x5
225x2
295x5
Deadlifts were fine. This is where I left off before my back injury. I'm going to keep on the straight A/B program for a bit longer before going back to the Onus Wunsler variation.

[TartanEagle]

February 10, 2010
Impending blizzard outside, but surprisingly warm in the garage.

Squats:
45x5x2
85x5
135x5
175x5
215x2
250x5x3
Squats were an adventure today. 250 went up easier than 245, but I nearly lost it forward during my first set, and backward during my second set. My third set, however, went very well. Except for the horrible pain in my left arm, which cam back with a vengeance today.

Bench Press:
45x5
85x5
135x2
155x5
Left arm was really hurting, but after the first rep of each set it wasn't so bad. I basically have to pause my first rep and then proceed normally. The weight went up with no problems, however.

Powerclean:
45x3 Hang
95x3 Hang
95x3 Full
115x3
130x3x5
PC's are improving, thanks to re-reading this chapter in SS. I'm a long way from perfect, but they are getting better.

Weighed in at 203 this morning.

[TartanEagle]

February 12, 2009
At this point, each squat and press session is a 5 rep PR.

Squats:
45x5x2
85x5
135x5
185x5
215x2
235x2
255x3x5
My elbow/biceps issue has really been flaring up lately. Wednesday's session was really tough. Today I moved the bar up about a half inch from where I typically hold it, and this really helped. I did this Monday as well, but did not on Wednesday. I will remember to keep it here. I hope this helps. Otherwise, the sets were tough, and a couple reps were real slow, but I got through them. This actually went better than Wednesday.

Press:
45x5
75x5
105x2
125x5x3
First set was difficult due to the elbow/bicep pain, but this lessened for the second and third sets. I got a little more layback than I wanted, but otherwise had no problem.

Deadlift:
95x5
185x5
255x2
275x2
310x5
I'm still able to make larger jumps on deads. I'll make at least one more 15 pound jump before moving to 10 pound jumps.

Friday weigh in day: 203 (+27 pounds from beginning)
Tomorrow I turn 37. Ugh.

[TartanEagle]

Yesterday's workout:
February 15, 2010

Squats:
45x5
45x6
85x5
135x5
175x5
215x2
245x2
260x5x3
Squats were hard as hell. I felt like a couple were a little high, so I recorded my third set. First two reps were about an inch or two above parallel, the last three were good. The good reps actually felt much better than the high reps. I may repeat this weight for my next workout and ensure proper depth. Left biceps/elbow felt good through the first working set, then started to ache for 2 and 3. The pain was nothing like last week, so I hope it starts to dissipate. If not, I'll probably have to take a break or start mixing in front squats.

Bench Press:
45x5
85x5
135x5
160x5x3
Due to the biceps/elbow pain the eccentric portion (down) hurt, but the concentric portion was fine. I let the bar drop and sit on my chest for a moment and then pushed it up from a dead stop on the first set. By the third set I was able to work through normally. This weight is still relatively easy for me.

Powerclean:
45x5 Hang
95x3 Hang
95x3 Full
115x3
125x3
135x3x5
Powercleans continue to get better. These were fairly consistent with only a few duds. The front rack position at the finish actually helps my left arm stretch out.

Curls
50x15x3
I'm hoping these will help my arm pain, as a few posters have used these successfully. Early results are favorable.

[TartanEagle]

February 17, 2010

Squats
45x5x2
95x5
135x5
185x5
235x2
260x5x3 (PR)
This is a repeat of my last squat workout, as I was not hitting depth. During my warmup I felt lethargic and weak, and I was certain I was in for a disastrous workout. However, my squats went really well. I was getting a nice bounce out of the hole, and did not have to grind any of the reps too much. Racking my last set however, I found my left arm really supporting the bar, which explains my elbow/biceps pain. I get a good set up, but due to a bunch of factors, the bar must slip towards the end of the set. I'm happy that I now know why I am hurting and can start to effectively address it. Starting the bar a little higher has helped, now I just need to ensure it stays tighter throughout my set.

Press:
45x10 (extra reps to stretch out my left arm)
65x5
95x5
115x2
127.5x5x3 (PR)
Press went well. Once I am confident the pain is manageable, I am able to be aggressive enough during the set to bang out the reps.

Deadlift:
95x5
185x5
275x2
305x1
325x5
I love deadlifts. I am know used to working around my new milk gut.

Overall, this was a terrific workout.

Added later this afternoon:
Chins: +32.5x5x3
I need to account for bodyweight changes, as these were pretty tough.

[homerj742]

I had the same elbow/bicep issue (at the same weight too!).

here's what I've done to remedy it:

1) Be more aware of the grip on the bar, and elbow sleeves during the squat.
2) Shoulder dislocates to increase my horrid flexibility
3) Sauna and foam rolling!
4) Chiropracter visit (said my brachii was inflammed, he treated it with some stretches/snaps/massage)
5) Finally, chin ups!

Hope all or some of these are useful to you!

[TartanEagle]

February 19, 2010
Bodyweight: 204.5

Squats:
45x5x2
95x5
135x5
185x5
235x2
265x5x3 (PR)
Sets were pretty good. I got a little more forward lean than I like, but kept the bar moving. I just got elbow sleeves, this combined with really tightening up my back (I can actually get my hand really close in to my shoulders) helped my elbow and biceps quite a bit. My shoulder is bugging me now. This feels like good old impingement, likely due to the inflammation in my biceps. Hopefully this will subside with improved form.

Bench Press:
45x5
95x5
145x2
165x5x3
No issues with bench other than sore left shoulder.

Powerclean:
45x5 Hang
95x3 Hang
95x3 Full
125x3
140x3x5
Powerclean was fine. I continue to progress on form, but am far from perfect.

[homerj742]

Dude! Good progress!

Glad the Elbow sleeves helped, I had the same shoulder problem today lol. I feel like I'm reading my own logs.

I have to reset my squats down to 265. So we'll be on par with that soon!

[TartanEagle]

February 22, 2010
Squats:
45x5x2
95x5
145x5
195x5
245x2
270x5x3 (PR)
Very good sets. My Squats haven't felt this good since I was squatting under 200 lbs. Left arm only had mild discomfort, and as long as I concentrate on keeping tight it feels very good.

Press:
45x5
85x5
115x2
130x5x3 (PR)
First time in quite a few weeks that I was able to press pain-free. It certainly makes the sets easier.

Deadlift:
95x5
185x5
275x2
305x2
335x5 (PR)
Deadlifts went without issue, although for the first time, they felt really heavy. I'll have to switch to the Onus Wunsler variation soon.

It's probably not necessary to keep putting PR beside my sets, but it sure feels good to do it. so I'll keep doing so.:)

[Gottatri2lift]

What is the Onus Wunsler Variation soon. I am DL around 395-405 and the have been exhausting! Is there a book or website or place you could point me to read up on the Onus Wunsler Variation?? Thank you

I skipped to the last page of your log, but what are your training goals?

[TartanEagle]

The Onus Wunsler variation is in the book. You can look at my first few workouts to see how it works. Basically, you alternate deadlift/powerclean on the A workouts and perform back extensions and chins on the B workout.

As for goals, they are pretty general at this point. I want to get a strong as my body will let me. I tend to accumulate nagging injuries, so I don't know when I'll hit my limit. I grew up being fairly skinny and somewhat weak (although I could always do a lot of pullups). Once I exhaust linear progression, I'll see where I am at. I may keep trying to get stronger and take a stab at a PL meet.

[TartanEagle]

2/24/2010
Squats:
45x5x2
95x5
145x5
195x5
245x2
275x5x3 (PR)
Squats felt great on Monday. Two days later and 5 pounds heavier was a different story. Today's sesssion was pretty tough. I nearly dumped my third rep of set 2 forward, but managed to regain my balance and finish the set. I approached set 3 like 5 singles and was able to get through them in good shape. My left arm did not bother me at all during the set.

Bench Press:
45x5
95x5
150x3
170x5x3
As my left arm did not get trashed during squats, it felt pretty good during bench press, although it did get a little irritated toward the end. Bench is starting to feel like work at this point, but I hope to get a few more 5 pound jumps in.

Powerclean:
45x3 Hang
45x3 Full
95x3 Full
115x3
130x3
145x3x5
Powercleans continue to improve. Less arm pull and better racking continue. Left bicep/elbow discomfort got worse during PC's but its gone by now.

[Gottatri2lift]

If you find a PL around CT let me know, I am interested.

I wonder about the mental factor about squatting. Sometimes you are in the zone other times you can't focus. I think that makes all the difference.

Congrats on the lifts!

[TartanEagle]

February 26, 2010
Weigh in day: 207.5

Squats:
45x5x2
95x5
145x5
205x5
255x2
280x5x3 (PR)
Squats were hard, but went better than 275. I'm getting back to really long rest periods (8-11 minutes).

Press:
45x5
85x5
115x2
132.5x5x3 (PR)
Press felt really heavy, but the bar went up without too much issue.

Deadlift:
95x5
185x5
275x2
315x1
345x5 (PR)
Deadlift was brutal today. I will probably move back to the Onus Wunsler variation next week, as I don't think I can keep up the deadlift gains. Maybe I can squeeze one more week out.

[TartanEagle]

March 1, 2010
Squats:
45x5x2
95x5
145x5
185x5
215x2
255x2
285x5x3 (PR)
Squats were all over the place today. I could not get in the groove. However, I got all the reps with good depth and did not hurt my left arm.

Bench Press:
45x5
95x5
155x2
175x5x3
Bench felt good. No issues here

Powerclean:
45x3 Hang
45x3 Full
95x3 Hang
95x3 Full
115x3
135x3
150x3x5
Best Powerclean session yet. Weights are getting heavy to lower so I need to invest in some floor mats and bumpers.

[Gottatri2lift]

The best deal I have found on bumpers is in New Haven. Unfortunately I forgot the name of the store, but if you contact CT Weightlifting owner and coach, Gary Valentine at 203 762 2299. Forgot the store name, but the owner's name is Bryan and has a store somewhere new New Haven, and he sold me two 45 bumper weights (solid rubber with brass collars) for just over $100. Online you can find them a bit cheaper, but shipping will cost you. If you find a better deal let me know!

[TartanEagle]

Thanks for the tip. I was going to order online, but I always prefer to use local businesses if I can. I drive through New Haven everyday.

[TartanEagle]

March 3, 2010
Squats:
45x5x2
95x5
145x5
205x5
265x2
300x5 (actually a 5 rep PR)
300x4
290x2
Not a good squatting day. I was supposed to do 290, but I had a math failure and ended up putting on 300. I had to lower the second set to the safety rails, and that's when I discovered my error. I was wrecked for the third set. I had already considered bagging today's workout as I have been sleeping like crap lately. I'm not sure which caused the fail, the too large a jump or the lousy recovery. Probably a combination of both. I'll re-do this on Friday.

Press:
45x5
85x5
115x2
135x5x3 (PR)
I had irritated my left arm during my squat fail, but it did not bother me much during press. These sets were tough, but I was determined to get the one wheel press!

Deadlift:
95x5
185x5
275x2
325x1
355x5 (PR)
I considered not deadlifting today, given my perceived poor recovery, but the press PR got me pumped. I'll now switch back to the Onus Wunsler variation.

My legs are pretty beat up, and I have been feeling run-down quite a bit. I'm going start tracking my diet again on fitday, but I'm not sure I can get much more food in. I'm hoping deadlifting every 4th workout helps, or else I'll have to use a light squat day on Wednesdays. I'll probably do a reset or two before that, unless I just cannot recover.

[homerj742]

Dude, we have pretty much the same exact weights right now. Good stuff on the squats.

[TartanEagle]

March 5, 2010
BW: 210

Squats:
45x5x2
95x5
145x5
205x5
245x3
265x2
290x3
205x5x2
Squats sucked today. I had no bounce and was barely able to get my 3rd rep. After getting 5 and 4 reps at 300 on Wednesday, I did not expect to fail on 290, especially the first set. I am clearly not recovering enough. I did gain 3 pounds this week, and have been tracking my diet again for the past couple of days, so I am eating enough. I'll give 290 one more shot on Monday, but I think I will need to take a light day on Wednesdays. I may need a reset on squats, as well :mad: I also trashed my left arm again attempting to get into the low bar position. This just does not work for me.

Bench Press:
45x5
85x5
155x2
180x5x3
Still taking 5 pound jumps on bench. Today was tough, especially with the sore left arm. I'll jump to 185 and probably start with 2.5 lb jumps after that.

I was going to do chins today, but they bother my arm, so I did some light curls. 45x12x3

[homerj742]

Damn man, sorry to hear about the squats. As you've read, I'm having the same issue. My quads and IT bands are feeling tight, and I think that is what's killing "the bounce".

[poopmonkey]

Congrats on the one-wheel press.

I was thrilled when I finally hit that. It was like "Finally -- I'm a grown man and now I'm lifting as much as the girl in the SS book who weighs 50 lbs less than me."

[TartanEagle]

Congrats on the one-wheel press.

I was thrilled when I finally hit that. It was like "Finally -- I'm a grown man and now I'm lifting as much as the girl in the SS book who weighs 50 lbs less than me."

Thanks. I think I outweigh her by 70 pounds. It's strange to have 2 pr's following a horrendous fail.

[TartanEagle]

March 8, 2010
Squats:
45x5x2
115x5
175x3
235x2
260x5 (1 set only)
I'm resetting my squats. This week will be 260 only, 1 set today, 2 on Wednesday, and 3 on Friday. Next week I'll start adding back weight.

Press:
45x5
85x5
115x2
137.5x5x3 (PR)
Press was tough. The 5th rep on each set went up very slowly, but at least it went up.

Powerclean:
45x3 Hang
45x3 Full
95x3 Hang
95x3 Full
115x3
135x3
155x3x5
Powercleans were pretty good. I still have to lower the weight rather than drop it. This is really starting to suck. This is the next addition to the garage gym.

[homerj742]

Why the reset on the squats? You were doing so well!

[TartanEagle]

I was totally exhausted last week, and failed on Wednesday and Friday. I considered giving 290 one more shot today but I've had so many nagging injuries come up, that I needed a small break. I never felt recovered from Monday's workout. Rather than take an entire week off, I thought that I'd just reset the squats and keeping progressing with my push/pull movements.

[homerj742]

Ah, I understand. That's a very smart approach. I may have to reset too so I can let me IT bands loosen up.

[TartanEagle]

March 10, 2010
Squat reset day 2:
45x5x2
115x5
175x3
235x2
260x5x2
Friday will be 3 sets. I am feeling much better this week with the reset. I had been getting pain in my left hip, and I popped something in my left calf last week. These seem to be clearing up.

Bench Press:
45x5
95x5
155x3
185x5x3
Bench went better than I thought. I am still making 5 lb jumps and keep waiting for a stall, but so far so good. If I can get to 200 on 5 lb jumps I will be very happy.

Chins
BW (210+) x10x3
I did not go to failure on chins as my left arm was pretty sore after benching. Chins did not aggravate this, however.

Back extensions will be done this afternoon.

[homerj742]

I think you can make the 200lbs with 5lb jumps. Just make sure to get enough rest b/w sets. This made a huge difference for me.

[TartanEagle]

March 12, 2010
BW: 209.5

Squats:
45x5x2
115x5
175x5
235x2
260x5x3
Last day of reset. I will now start increasing. The squats actually felt terrible today. I somehow lost the groove I had up through 285. I seem to be pushing harder with one leg on the way up, perhaps compensating for a sore left hip. I'll get some video of my next session.

Press:
45x5
85x5
115x2
140x5x3 (PR)
I keep waiting for press to stall, but it just keeps going. Today was tough, as the 5th reps of set 2 and 3 were real slow.

Deadlift:
95x5
185x5
275x2
335x1
365x3 (simultaneous Fail and PR)
I knew this was going to be tough, as 355 was brutal. My third rep was a real grind and number 4 got a few inches off the ground before failing. Not good.

I am starting to think that my age is catching up with me (37). Either that, or I am just hitting a particularly rough patch. I hope its that latter. I will keep going with the Onus Wunsler program for a couple more weeks, but am preparing to switch to the PP advanced novice program in the near future. I would really like to get my squat up to 350 and deadlift to 400 before switching to intermediate programming.

[homerj742]

Awesome progress man!

I've had the same problem with the squats, I compensate to one side at times. You've surpassed me in a matter of 2 weeks or something! rock on!

[TartanEagle]

March 15, 2010
Squats:
45x5x2
115x5
175x5
235x2
270x5x3
I'm done with the deload, now I am working back up. My first and second sets did not feel very good. Form was better by set 3, but this still felt heavier than I expected (and certainly heavier than the first time I did 270 about 3 weeks ago).

Bench Press:
45x5
95x5
160x2
190x5x3
Bench press was solid, but pretty heavy. I still have good bar speed, though.

Chins and back extensions will be done this afternoon.

[TartanEagle]

March 17, 2010
Squats:
45x5x2
115x5
175x5
235x2
280x5x3
I started to get back in the rythmn that I have lost since I deloaded during my warm-up. First 2 sets still felt slow, but by set 3 I started to get back in the groove.

Press:
45x5
85x5
120x2
142.5x5x3 (PR)
I had quite a bit of layback on my first 2 sets until I cleared my head. Then really contracted my abs, which helped get the weight up. Was able to do set 3 with a bit less layback, but its still pronounced. I'm not sure how much is too much. The weight keeps moving up, however.

Powerclean:
45x3x2
95x3x2
120x3
140x3
160x3x5
First 3 sets were crap. Last 2 were excellent, as I slowed my initial pull and was able to move much more smoothly. I really hate the negative part of this exercise and need to get some flooring!

[homerj742]

Full steam ahead! great progress...

[TartanEagle]

Full steam ahead! great progress...

Thanks!

[DV]

Looking good. It seems we are quite a few that have the problem with pelvic obliquity / corkscrewing on squats. I've never found a good answer to this in Rips Q&A except to see a chiro. I did see one, but I still need to watch it.

Hows the weightgain coming along? I'm finding it incredibly hard to keep gaining this time around on SS.

[TartanEagle]

Maybe I'll take video from directly behind or in front to see if this helps.

As for weight gain, I have slowed down a bit around 210 pounds (+35 lbs), but this is intentional. My gains seem to be mostly fat at this point so I am just eating regular meals and drinking milk. I have reduced my trail mix consumption, which is what I have used to add extra calories. Instead of 5500 to 6000 calories a day, I'm closer to 4500 - 5000.

[TartanEagle]

Here's a pretty good thread from Rip's Q&A:
http://startingstrength.com/resources/forum/showthread.php?t=7316&highlight=uneven+squat

It seems that Knees Out solves this, as with most squat issues.

[TartanEagle]

March 19, 2010
Weigh-in Friday: 211
Squats:
45x5x2
115x5
175x5
225x2
265x2
285x5x3
The knees out cue on the way up (as well as the way down) helped with keeping my ascent even, rather than favoring one side. This is the same weight as my last successful workout before the ill-fated 15 pound jump that sent me spiralling into overtraining. Hard today, but kept felt more consistent than my past couple of workouts.

Bench Press:
45x5
95x5
165x2
195x5x3
Felt very solid. BP keeps getting harder, but it keeps going up. I am confident that I can get 200 next wednesday! I'll probably have to move to 2.5 pound jumps soon, but I have been thinking that for the past 6 workouts and haven't had to yet.

Chins:
BWx11, 11, 10

[TartanEagle]

March 22, 2010
Squats:
45x5x2
135x5
205x5
265x2
290x5x3
Hard as hell today, but felt good to get these done.

Press:
45x5
85x5
120x2
145x5x2
145x3
The press fail finally got me. I lost my balance a little at the top of rep number 3 and that took the last of my strength. I need to keep tighter in my abs (probably need more ab work, too).

I'll chin and do back extensions later this afternoon. I'm really taking a long time on squats and this is pushing everything back.

[Gottatri2lift]

Going to strongman at Mohegan? Good motivation. My friend went a couple years back and said the intensity and focus of the athletes, and the ability to be close enough to see trainer and athlete interaction was awesome.

Press issue - are you using any stretch reflex in your abs when going up with the weight? Essentially stretching your abs on the way down and then contracting them on the way up? Goes along well with thinking hips back to get underneath the bar when driving up. It has helped me and killed my abzz too.

[TartanEagle]

Saturday March 27
Work commitments caused me to miss Wednesday and Friday workouts. So this was my first workout since Monday.

Squats:
45x5x2
135x5
205x5
265x2
295x3
235x5x3
I had no strength. My work week has screwed me up. Not enough sleep and not enough food. I decided to back off after it was clear I had no gas in the tank. This is pretty frustrating as I just got back to 290 after a deload. Even the reps at 235 felt heavy. Ugh.

Bench Press:
45x5
95x5
175x2
200x5x3
Felt great to get 200 for reps. These were pretty tough, but form stayed pretty solid.

Deadlift:
95x5
185x5
255x2
315x1
365x3
Second failure to get 5 reps at 365. Both times I have gotten to 3. This is a big effort for me, and I can feel my form degrade. I will likely reset here.

[TartanEagle]

Monday March 29
Squats:
45x5x2
105x5
165x5
225x5
265x5x3
265 was actually supposed to be my last warm up set. However, I am thoroughly sore from Saturday's deadlift workout, and continue to lose strength. My schedule last week was inconvenient, but should not have completely wrecked my progress. It does not help that I am 37.

Press:
45x5
85x5
125x2
145x3
135x5
125x5

After failing at 145 on press on the first set (I got 5, 5 and 3 last time) it became clear to me that the squat deload I just finished did not go far enough. I either need to reset everything, or move to intermediate programming. I am still a weak bastard, so I will reset all my lifts (only bench and pc aren't stuck) before abadoning novice programming.

This sucks!

[TartanEagle]

March 31, 2010
Squats
45x5x2
95x5
155x5
185x2
215x5x3 (80% of Mondays already de-loaded set)

Bench Press
45x5
95x5
155x2
180x5x3

Chins
BWx8, 9, 10

My plan was to reset everything by about 10% and even make Wednesday a light squat day. Everything still felt difficult and here I am 5 hours later still feeling like crap. I am clearly having recovery issues, and I think my age is a big problem (37). I've been on the novice program for 3 months, and I may need intermediate programming at this point. I plan on taking the rest of this week off, and even next week (which is a hellacious work week anyway). I'll take that time to evaluate my plans, whether to try and eek out a few more weeks of novice gains or just move to an intermediate program.

[cervicornis]

I hear you, was feeling pretty beat up after 12 weeks of SS myself. I'm curious, now that you're nearing the end of your novice progression, have you set any goals for the intermediate stage?

[TartanEagle]

I would still like to get more strength before I start looking at intermediate goals. Even though I will probably start intermediate programming, I still feel like I am very early in the process of getting stronger. I may try O-lifting or Power lifting down the line. On the other hand, I may just do strength work and Crossfit, making Crossfit my "sport."

[TartanEagle]

Sadly, I am ending novice programming. I am unable to recover between workouts, probably more due to external factors than programming. Ideally, I would have liked to get another 2 - 4 months of novice gains, but as I am 37 and can't get as much rest as I need, weekly programming would be a better bet for me at this point.

A quick run down from where I started to where I peaked on SS:

Bodyweight: from 176 to 211
Squat: 145x5 to 300x5
Deadlift: 255x5 to 355x5
Press: 90x5 to 145x5
Bench: 125x5 to 200x5

Next stop: Texas method