View Full Version : David's journey from puney to powerful
I started starting strength a week ago and thought I'd keep a log to track my progress and to get feedback from other forum users to aid my development.
I am a 24 year old male 6ft 2 and 12.5 stone
My goal is to get to 13.5 as soon as possible. I play 7 a side football monday, 5aside on thursdays, and rugby on saturdays. I will be following the routine on tuesdays, fridays, and sundays mostly, but will obviously have to accomodate if my situation changes.
I will be trying to follow the GOMAD diet, but i reckon half is probably the most realistic option aswell as eating 6 meals a day, and consuming maxmuscle cyclone after my workouts and after training.
I started out as low as possible and all my weights are in kilos without the bar, they seem extremely small at the moment, but im making progression and everyone has to start somewhere. I am also apparently a massive weakling, which I feel is a good reason to be following the programme. I will only be putting up the weight by 2.5 kilos each workout for each exercise, or 1.25 kilos each side of the bar.
My first weeks log is as follows:
cleans: just the bar, finding it hard to get the catching position, will keep practicing and read up more on the power clean
Squats: 3x5x27.5 easy today, really tried to focus on hip drive and the hamstring stretch
Press: 3x5x5 felt quite heavy, lame! Unbelievable how weak my shoulders are
Cleans: practiced the jump and shrug but cant get the hook. Went home and re-read the chapter, will focus on working from the top down next time.
Rows: 3x5x5 easing myself in
Mainly focussing on keeping good form and eating tonnes at the minute, the gains will come!
You are going to have some pretty serious recovery issues ahead. You'll end up having to choose one over the other since neither will be very productive.
Also, include the weight of the bar. Nobody writes like that. If it's a 7ft Olympic bar, it weighs 20 kg.
Good luck with progress though. :)
do you mean choose between football and rugby? or between starting strength and those sports? I'l be sure to add the 20kgs next time :)
Thanks for the support
Game got cancelled today so I hit the gym instead. Here are the results (including bar weight :) ):
squats: 3x5x50 nice and deep, felt good today
deadlift: 8x65 felt really easy today, which actually made me worried for some reason as last week they were quite tough.
Had to do my bench first as there were 5 dudes cycling 5 sets of 10 each on the squats, unbelieveable! Took an age! All doing quarter squats badly too!
I kept the weight low on the cleans and used what i guess must be a 5ft bar just to try and get some good technique, some of my cleans werent great but some were really good and it feels amazing to nail one properly with perfect timing. I think this is going to become my favourite exercise!
Motivation is high, I ate a shit load today aswell!
deadlift: 5 x 67.5
Had the day off today so thought I'd hit the gym before football tonight.
Hang Cleans: 3x5x30
I've got to focus on not bending my arms when cleaning, I'll be doing hang cleans until I can do 20kg a side as we dont have any bumper plates or anything like that in my gym.
Overall im happy with my progress, need to drink a shit load more milk though!!
Today something occured which I had only read about in starting strength folklore. As i walked through the gym to the back room where the squat rack is kept i took a glance to see if it was free and to my delight, a solitary drongo was there bicep curling using the olympic bar and standing in the squat rack. A huge smile came to my face as i was obvioulsy witnessing something special. Stupidness of this claibur is a rare sight.
So once he'd finished I started my workout, which went as follows:
Squats: 3x5x60 woohoo finally hit 2 plates, i actually deloaded my warmup weights just so i could put the 20's on there, how sad am I! Felt good though, nice depth and power in the drive up. Only struggled slightly on the last reps of the last sets.
Bench: 3x5x40 I have the chest and arms of a small girl
Deadlift: 5 x 70 felt good, really trying to focus on good back position and making sure my starting position is correct.
Squats: 3x5x62.5 squats felt quite heavy today, hoping eating more will help with this and it doesnt mean that im going to stall soon.
Press: 4x32.5, 3x32.5, 5x32.5 these felt so heavy but managed to push 5 out on the last set so hoping its in my mind
Hang Cleans: 3x5x32.5, keep practicing!
Tonights workout was good:
Squats: 3x5x65 The first set felt so heavy, but after some serious psyching up the other two were great, felt very fluid.
Deadlift: 3x5x72.5 felt amazingly easy
All in all I think I'm progressing well
Hardly got any sleep last night and my toad of a boss asked me to come in early so was doubly cost!!
Thought I'd fail on the squats due to this but they were suprisingly good.
Press: 3x35, 2x35. 5x30.5 unbelieveable if I've stalled on the progression already but I'm hoping that it was just down to being incredibly tired.
Power cleans: 3x5x40 they bought some bumper plates at my gym so I jumped up to 40 and started doing proper cleans instead of hang cleans. Felt good, apart from the fact that my racking sucks absolute shaven monkey balls.
I skipped deadlifts tonight as some ape spent most of my allotted gym time bicep curling in the squat rack, and I had to play two games of football so thought I'd have a little bit of a rest. Squat felt very heavy tonight, bench felt good. Im not eating enough!!
cleans gym was too packed, so had to give them a miss
squats 3x5x75 PB!
squat 3x5x77.5 felt so heavy at first i thought i was going to fail! but i manned up and got angry and the last 2 sets went up great.
press: 3x5x32.5 feels so heavy but ive been eating a shitload and doing my gomad so hopefully il b ok.
cleans: 3x5x20 went back to practicing with the bar just so i can get the racking perfect before moving up the weights.
I haven't been good with training recently due to other priorities and a small injury, but here are my last two workouts:
squat: 80x5x2 80x3 felt so heavy!!
bench: 80x5x50 no probs
deadlift: 85x5 i feel as if im favouring my right side too much, may need to correct this
squat: i injured my ham on monday night playing football, and it didnt feel good in my warm up sets so i thought I'd give it a rest
press: 32.5x5x3 no probs
cleans: 22.5x5x3 getting much better at racking
Im going to reset my squat back down to 70 on my next workout to get better form and to give me a chance to put some extra weight on which I hope will make it easier.
I did a full GOMAD aswell as eating shit loads of food last week in the hope of putting on some much needed bulk. Everyone in my office now thinks I'm a complete weirdo with all this milk sitting on my desk. So i went out and got smashed after rugby on sat woke up sunday afternoon all happy that I'm going to break the scales, and after gorging myself on milk I'd lost a pound!!!!
Unbelieveable, im going to do another week and if it stays the same it protein shakes and disguting amounts of yellow food for me!
OK im back. After injuries and having no time to train ive been back doing SS for 3 weeks with pull ups and dips added in.
Its going well and I think my squat technique is very good now.
My last work out was as follows:
pull ups: 5, 4, 2
todays work out:
squat 3x5x72.5 i missed breakfast and it was soooo hot today so i hope thats why i found this weight hard.
press 3x5x30 terrible form on the final reps but they went up
looked at my first post and found that I had reached one of my goals, i am over 13 and a half stone so my new objective is to get to 14.25.
time to eat and sleep
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