40 Days of Starting Strength

[JStrong]

***
I have finished this log and moved to a new program (http://www.startingstrength.com/resources/forum/showthread.php?p=137614#post137614).I was on the program for just over 4 months, and was fairly faithful to the routine. I gained 17 lbs., had two injury breaks, and added the following to my lifts:

Squat
115 --> 285, 170 lb.
Bench
125 --> 160, 35 lb.
Press
85 --> 120, 35 lb.
Deadlift
185 --> 315, 130 lb.

Feel free to read through and see what SS can do for you--and buy the damn book!
***


Been on the program for a month and lurking here a couple of weeks. Figured it was time to post for tips, encouragement, motivation, etc.

31 years old, 5'11", 190, thoroughly average. Unlike everyone else here who seems to be either:

1) 6'4", 240, and 22 years old
or
2) 5'8", 165, and coming off XFit squatting 300 to start the program.

Not an insult, just not quite there myself!

Anyway, I was a high school wrestler, did a few years of karate, but have basically spent the last decade sitting at a desk, drinking scotch, and smoking half a pack a day.

Quit smoking in December, starting doing 'fitness' stuff, and began SS in early February. Still love scotch.

Let's see...I'm going to do 40 SS Workouts before I reassess and change things up, mostly because it's a specific, if arbitrary, goal, plus that's roughly 3 months.

Started the program on a diet (and hit a wall) but have since been on a caloric surplus. And I'm doing the Practical Programming Novice Program, and actually bought SS and have read it twice. Weird I know.

Ok, away we go...

[JStrong]

I started with "fuzzy" fitness goals but a very specific desire to lose some weight--I was right at the borderline of getting past "thick" and onto "skinny fat."

Started at probably 205 in early January.

Week 1 (1/17/10 -1/23/10)

Begin diet--1700-2100 calories per day, started eating breakfast

4 mile loop 2x (walk)
moderate daily exercise, 10-30 minutes

201 lbs -> 199

[JStrong]

Week 2 (1/24/10 -1/30/10)

Sick all week, diet continues.

heavy exercise ball stretching 1/30 & chest work, 20 min. walk

199 -> 196

[JStrong]

Found SS online searching for "Strength not size," since I don't really want to get big & muscular, at least not intentionally. Now I see that it might be inevitable to some extent but I'm cool with it now.

I also cut out grain and sugar from my diet (ala Mark Sisson (http://www.marksdailyapple.com/))
Week 3 (1/31 -2/6)

Begin powerlifting forms, went low carb, still dieting,
prep for Rippetoe's w/ air & light bar
squat press deadlifts, still slightly sick

196 -> 191

[JStrong]

Like I said before, I am doing the Practical Programming Novice Program.

2/9 - Begin Rippetoes

Warmup

5 min bike

Squat

45 x 5 x 2
65 x 5 x 1
95 x 5 x 1 <-- little weak
105 x 5 x 1
115 x 5 x 3 <--last 2 reps hard

Bench

45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
115 x 5 x 1
125 x 5 x 3

Chinups

4x
3x --more rest!
3x <--kick on last

[JStrong]

2/11

Warmup

5 min bike, level 2

Squat

45 x 5 x 2
65 x 5 x 1
95 x 5 x 1 <-- little weak
120 x 5 x 3

Press

45 x 5 x 2
55 x 5 x 1
65 x 5 x 1
75 x 5 x 1
85 x 5 x 1
85 x 5 x 1 <-- hard 5th
85 x 5 x 1 <-- 'jumped' to get 5th

Deadlift

135 x 5 x 1 <--probably being a pussy, add 20 next time.

[JStrong]

With the Deadlift, I'd read about not using smaller plates than 45s and didn't see a ready 'stand' to start with smaller weights lying around. Plus, it was kind of intimidating and I didn't really know what I was doing, so I banged out my one set and figured it was good.

[JStrong]

2/13

Warmup

5 min bike, level 2

Squat

45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
130 x 5 x 1 <-- 4 & 5! ; ! = HARD
130 x 5 x 1
130 x 5 x 1 <--5!

Bench

45 x 5 x 2
70 x 5 x 1
95 x 5 x 1
130 x 5 x 1
130 x 5 x 1
130 X 4 X 1 <-- fail on 5

Pullups

1x
2x
2x

[JStrong]

Dropped from 191 lbs. --> 189. This was great (my first goal was weight loss) but led to problems later....

2/15

5 min. warmup on bike

Squat
45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
115 x 5 x 1
135 x 5 x 3 <-- no problem

Press
45 x 5 x 2
75 x 5 x 1
90 x 5 x 3 <-- no problem

Chinups
4 x 2 x 2

[JStrong]

2/17

5 min. warmup on bike

Squat
45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
120 x 5 x 1
150 x 5 x 3

Bench
45 x 5 x 2
75 x 5 x 1
105 x 5 x 1
135 x 5 x 3

Deadlift
95 x 5 x 1
135 x 5 x 1
185 x 5 x 1

Different gym, with rubber weights and a platform, so they had full sized 25s.

[JStrong]

2/19

5 min. warmup on bike

Squat
45 x 5 x 2
75 x 5 x 1
100 x 3 x 1
120 x 2 x 1
160 x 5 x 1
160 x 5 x 1 <--right groin felt 'funny' after these (ok next day)
160 x 5 x 1

Press
45 x 5 x 1
65 x 5 x 1
80 x 3 x 1
95 x 5 x 3

Pullups
3k x 3k x 3k (k = kip, j = jump)

[JStrong]

2/21

Feeling sore & banged up, 1 more workout, then 2 days off.

Warmup

5 min recumbent bike

Squat
45 x 5 x 2
75 x 5 x 1
115 x 5 x 1
135 x 2 x 1
165 x 5 x 3

Bench
45 x 5 x 2
70 x 5 x 1
95 x 3 x 1
115 x 2 x 1
140 x 5 x 2
140 x 5 x 1 <--5!

Chinups
3x
3x
2x

Acute left shoulder/scapula pain this & last workout, very bad today.
(I think it's a grip/flexibility issue w/ squat)

[JStrong]

Weight went from 189 -> 186. Again, this will end badly.
------
2/24 (valasalva's introduced)

Warmup

5 min bike level 3

Squat

45 x 5 x 2
70 x 5 x 1
95 x 5 x 1
135 x 2 x 1
170 x 5 x 3

Press

45 x 5 x 2
65 x 3 x 1
85 x 2 x 1 <-- lightheaded, saw a white light and heard a high pitched hum. Alarming with 85 pounds over my head. Need to be careful!
100 x 5 x 3

Deadlift

95 x 5 x 1
135 x 3 x 1
175 x 2 x 1
200 x 5 x 1

I started doing more shoulder stretching and some dislocations a couple days ago, and the shoulder pain is mercifully going away.

[JStrong]

2/27, aka, The Meltdown

Tired, hungry, mildly hungover, and I've lost 20+ pounds in 40 days. Sore Left rotator cuff just for fun.

Squat
45 x 5 x 2
75 x 5 x 1
95 x 4 x 1
135 x 2 x 1
175 x 5 x 3 <-- hard!

Bench

45 x 5 x 2
95 x 3 x 1
115 x 2 x 1
145 x 4 x 1 <--fail on 5
145 x 2 x 1 <--fail on 3
135 x 4 x 1 <--deloaded and still fail on 5

Pullups
4kx4kx4k

diet and lack of sleep now affecting my workout,
plus need to rest longer between work set. Watch R knee, feels like old injuries are flaring and the connective tissue no-likey the squatty.
--
186 lbs. -> 185. Also, I had a heart-to-heart with myself and decided to drop the diet so I can at least get my 40 workouts in. Adding back a little grain, a little sugar, and a boatload of calories. Not quite GOMAD but I'm drinking a lot of milk.

[JStrong]

3/1 -mini-reset, because I'm 31 not 17, and cutting all that weight burned me out. Working on Form.

Warmup 5 min on bike

Squat
45 x 5 x 2
75 x 5 x 1
105 x 3 x 1
135 x 2 x 1
165 x 5 x 3

Press
45 x 5 x 2
70 x 3 x 1
80 x 2 x 1
95 x 5 x 3

Chin
3 x 3 x 3

[JStrong]

3/3

Squat
45 x 5 x 2
70 x 5 x 1
95 x 4 x 1
135 x 2 x 1
170 x 5 x 3 <--butt wink (ouch!)

Man, I happened to look in the goddamn mirror to my right while doing my work set and damned if I didn't curl my butt under. I think it was just losing concentration, not something I do regularly. Nevertheless, my lower back hurt the next day.

Bench
45 x 5 x 2
70 x 5 x 1
95 x 4 x 1
115 x 2 x 1
135 x 5 x 3 <--easy!

Deadlift
135 x 5 x 1
185 x 2 x 1
215 x 5 x 1

[JStrong]

3/6

Squat
45 x 5 x 2
75 x 5 x 1
115 x 4 x 1
135 x 2 x 1
180 x 5 x 3 <--easy!

Press
45 x 5 x 2
60 x 5 x 1
70 x 3 x 1
80 x 2 x 1
100 x 5 x 3

Pullups
3x5jx5j

--
185lbs -> 190. Wow, dropping my diet sure is 'working.' I better lift a ton!

Also, this and the last workout my abs are sore later and the next day. Not crazy sore, but sore. I think it's the squats but I am confused as to why. The bar is a ~little~ lower now that I'm more flexible, but it still seems weird.

[JStrong]

3/8

Squat
45 x 5 x 2
95 x 5 x 1
125 x 3 x 1
155 x 1 x 1
190 x 5 x 3

Bench
45 x 5 x 2
75 x 5 x 1
95 x 4 x 1
120 x 2 x 1
145 x 5 x 2
145 x 4 x 1 <--mentally didn't like the set within a second of unracking. also didn't wait long enough. Brain fail, not muscles.

That said, I've noticed my bench is relatively high to others with my numbers, and I'm seeing a semi-plateau here I'm not breaking through.

Still going for 150 on Saturday, noticing some left shoulder pain the last few workouts, keeping an eye on it.


Chin
8j x 5j x 3j

[JStrong]

3/10

So, as I'm finishing up my workout I failed on my 4th rep of deadlift. Which made me kinda sad--until I went to write it down and realized I was on my 3rd set! Just so used to doing 3 sets of 5 that I powered through 2 full sets of 5 and then failed on my 4th rep of set 3.

So, Put up 2 wheels and change on my deadlift, and I accidentally did 13 reps instead of 5. Guess I can add more weight!

5 min warmup on bike, level 3

Squat
45 x 5 x 2
95 x 5 x 1
120 x 3 x 1
160 x 2 x 1
195 x 5 x 3

Press
45 x 5 x 2
60 x 5 x 1
75 x 3 x 1
90 x 2 x 1
105 x 5 x 3

Deadlift
135 x 5 x 1
185 x 2 x 1
205 x 1 x 1
230 x 5 x 2
230 x 3 x 1 <--fail on 4, but I shoulda stopped 8 reps ago!

My back is a little sore, hopefully I can move tomorrow.

[JStrong]

Those extra deadlifts really wrecked me, my lower back has been sore for two days, and I almost considered deloading on the squat. Then I just went for it anyway.

3/13

5 min treadmill @3.2
Shoulder dislocations

I had my first spot request. Big dude (6'4", 235 maybe) had me spot him on the bench(#165). He never brought the bar within 3 inches of his chest, and after I had to help him get the 3rd, he said 'I'll do one more with your help."

Um, ok. Saw two other guys do the same thing later. Touch your shirt guys!

Then he walked by when I was squatting and said "That looks painful." Well, it is kinda, but it's not that it hurts, it's that it's hard.

Squat
45 x 5 x 2
95 x 5 x 1
125 x 3 x 1
165 x 2 x 1
205 x 5 x 1 <--video on these, 2 &3 were a little high
205 x 4 x 1 <--got lower and really had to work for 4, caution overcame valor
205 x 5 x 1 <--solid, legit, and a PR

Bench
45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
125 x 2 x 1
150 x 5 x 3

Stoked on the bench, new PR & with the trouble I'd been having I'm pleased to see the weight move up.

Pullups
6j x 6j x 3j

Probably would have had all 6 on the last but I has to switch from the pullup bar to the power rack, and the awkward grip made them difficult.

I was sort of out of it, but it was a good workout on reflection, though my lower back never unstiffened, damn you deadlifts!

[GripAU]

You are making awesome progress, keep it up. Also, unsure what prog you're doing, but how much DL volume does it have? SSed2 says 1 set of 5 is ample to spur growth- hope that helps!

[JStrong]

Hi Grip,


Thanks for the encouragement, I'm happy with the progress too. In 5 weeks I've added 90 lbs on squat, 25 on bench and 20 on press in 1 month--I think I'm only now getting to an actual deadlift max. I am pretty long limbed, so I think that makes deads easier for me and bench and squats a little harder.

I am doing the Practical Programming Novice Program (http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs#Practical_Programming_Novice_Pro gram:), mostly because I started before I got SS2 and I didn't want to learn the Power Clean right away. Besides, the chinups and pullups help my gUnZz.

In the program I'm doing, I deadlift 1x per week for 1 set of 5--and based on my sore back, I won't be accidentally doing more sets in the future.

[JStrong]

3/15

I got a pair of light neoprene knee sleeves at Kmart, they really feel good and seem to keep everything warm, that 'not ok' feeling in my right knee didn't flare up today, so I'm going to keep using them.

And holy mother of pearl, I definitely went max effort on squat today! I assume my form was crap. I've been working on getting down in the hole, but it seems to cause me to stand up first with hips, and then my back.

Any advice? Seems like I'm almost straightening my legs, then doing a good morning to get the weight up. But who can say? I was busy keeping my eyeballs from popping out.

5 min bike level 3
shoulder dislocations

Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
210 x 5 x 1
210 x 4 x 1 <--heavy
210 x 5 x 1 <--so so sooo hard. really got stuck on 4 & 5 but powered through.

Press
45 x 5 x 2
70 x 5 x 1
95 x 5 x 2
110 x 5 x 2
110 x 5 x 1 <--got up on my toes for 5th rep & barely locked it out. First time these were actually difficult for me.

Chinups
6jx5jx4j

[Tiburon]

Any advice? Seems like I'm almost straightening my legs, then doing a good morning to get the weight up.

Try thinking about "chest up" as you come out of the hole. This will keep your back angle constant as you use the hip drive to get out of the bottom.

Good luck with the program -- you have similar stats as when I started. Drink your milk.

[JStrong]

Good tip, thanks Tib.

As to the milk, I've added 11 pounds in two weeks. I'm actually cutting back on my eating a bit, I think I have the diet thing covered.

Slow results or not, I'm not quite ready to hit 220 just yet, and when I hit 201 again, I'll actually cut back to 190 again, maybe with a few max intensity low rep weeks.

Based on my recent gains, I'll hit 201 on Friday! Hopefully though it takes 3 more weeks. That'll be a good time for me to deload and diet a bit of the fat off.

[Tiburon]

Slow results or not, I'm not quite ready to hit 220 just yet, and when I hit 201 again, I'll actually cut back to 190 again, maybe with a few max intensity low rep weeks.


Don't be afraid to hit 220. The first time I "did" the novice progression I cut myself short with the weight gain and got stuck much earlier than I should have. Had I kept eating big I would have sustained the linear progress much longer. It took me a while to learn that. It also took some firsthand experience to realize how easy it is to peel off the fat once you actually get to 220 (and beyond).

Good luck

[GripAU]

Ah yeah I did the same as you- started with PP because I didn't hve the facilities to do PCs but I switched and they're
good. Will increase the DL in the long run- plus I kinda wanted to do them because they're rugby specific. Wish their was more gun work though- my arms have stayed the same size despite weight gaining copious amounts of leg weight.

[Tiburon]

Wish their was more gun work though-

Add some chins?

[JStrong]

3/17

I realize this is the 'Starting Strength" forum, not "Bitching and Injuries," but today sucked.

I have been feeling some left shoulder pain, and my left arm has felt 'weak' lately. Even my bone felt sort of crushed/compressed. But the pain is very very dull, so I haven't really worried about it, though I've definitely been favoring that side.

Anyway, I go to squat 215 today, and first set I have to dump the bar on 5, first time ever. Second set (I'll reluctantly post the video later) I barely get 4 and rack it, spent. I'm still GMing the weight a bit, so I deloaded to 185 to work on form. I grunt out 2 reps for set 3 (30 pounds lighter) and have to rack. Bummer.

Deflated, I go to bench, and as I set my feet my left hip, right at the groin, starts, um, freaking out. Like I can't hold my leg there, some crazy type of hip pressure forces me to move it closer to the bench. My hips have always been kinda funny, and the only thing that doesn't go away in warmup sets for squats is groin/hip tenderness. I have to gingerly try again and it feels like it's dislocating. Eventually I get it to stay calm, but my left leg is as parallel to the bench as I can get it.

Hip weirdness I can take. Unfortunately my left arm basically collapses on my work set at 155 (1st rep). It feels like the inside of my elbow just gives up, no real pain, just collapse. I actually managed to grind out 4 reps, but it feels like my right side is doing most of the work (though the bar stayed pretty even). It was like something on my left was not contributing to the movement.

So, now my left arm, at the shoulder and inner elbow, has a dull throb, and my left side feels 'weak,' I did not want to rerack 45 pound plates with my left arm.

WTF?!

More than it hurting (since the pain is very dull) it's just demoralizing. Squat might be a form issue, or just the fact I've added 100 pounds in 5 weeks. But the left shoulder, left hip, left elbow thing is not in my head. Sigh.

Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 4 x 2
185 x 2 x 1

Bench
45 x 5 x 2
75 x 5 x 1
115 x 3 x 1
155 x 4 x 1

And now as I type this my left pinkie is slightly numb. Grrrrrr.

I'll post the awful video tonight. Any takers on WTF? I'm listening.

[JStrong]

What do you think of the form (http://www.youtube.com/watch?v=UMKd4q-SrSU)?

[JStrong]

3/22

Should have been back at it on Saturday, but I spent 4 hours digging out a root-bound concrete culvert in my backyard. Let's just say that "Digging Ditches" would probably kick "Starting Strength's" ass in a workout competition, it's just that most people wouldn't sign up for it.

I deloaded slightly on my squat to work on form and am glad I did, I felt the difference in technique when I didn't get too far forward and I didn't let my hamstrings off the hook early.

5 min bike level 3

Squat
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
165 x 2 x 1
195 x 5 x 3

Press
45 x 5 x 2
65 x 5 x 1
80 x 3 x 1
95 x 2 x 1
115 x 5 x 1
115 x 5 x 1 <--tiptoes for 5!
115 x 2 x 1 <--fail, but my left pinkie is still bothering me from that pinched nerve a week ago, and 115 is frickin heavy. Still moving up to 120 Saturday.

Deadlift
135 x 3 x 1
185 x 2 x 1
235 x 5 x 1 <--felt strong

[JStrong]

3/24

First time in the gym at 7am--pretty brutal to get going this early.

I am stalling on my bench and my press lately, but as I look at other logs I am way ahead on these relative to my squat. Must be the skinny legs. Or, I kinda hurried so I could get to work, might be recovery time too, since I got all 5 on my 1st set. Or maybe the pinched nerve in my left arm, which isn't 100% yet.

5 min warmup on weird elliptical thing

Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
205 x 5 x 3

Bench
45 x 5 x 2
70 x 5 x 1
95 x 3 x 1
135 x 2 x 1
155 x 5 x 1
155 x 4 x 1
155 x 3 x 1

Chin
8j x 6j x 6j

[JStrong]

3/27

Got a pair of Chucks--awesome! And based on the tips I got in the forum, I also did 5x each warmup set.

Warmup
Weird Elliptical machine 5 min lvl 3, shoulder dislocations

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 5 x 1
215 x 5 x 3

I wouldn't say the squats were easy, but I knew I'd get them all during the first set.

Press
45 x 5 x 2
75 x 5 x 1
95 x 5 x 1
120 x 5 x 2
120 x 4 x 1 <--5 just wouldn't go higher than my nose, but my form broke down slightly, still moving up to 125 next week.

Chins
6jx3

[JStrong]

Change of heart.

[JStrong]

3/29

5 min bike level 3, shoulder dislocations

Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
195 x 2 x 1
220 x 5 x 3 <--I finally understand what max effort means. damn, last one took 10 seconds to stand up.

Bench
45 x 5 x 2
75 x 5 x 1
95 x 4 x 1
135 x 3 x 1
160 x 5 x 1
160 x 3 x 1
155 x 4 x 1

All alone in the weight room and I failed on my last two sets. I got the bar just high enough for the lower set of pegs on both fails.

Glad I didn't have to roll the bar down my body. I keep having fails at bench, keeping the weight here next time. Also, I discovered my gym has two - 1.25 lb. fractional plates, so I can microload as needed.

Deadlift
135 x 5 x 1
185 x 3 x 1
225 x 1 x 1
250 x 5 x 1 <--I think my back might be rounding a little, I need to video next time.

Oh, and I weigh 200 lbs. again, I'm up 17 pounds in a month. Posted pics but had a change of heart (this isn't that kind of forum). If anyone's interested I'll put 'em back up, 10 weeks ago I weighed the exact same amount but my body composition is radically different.

[JStrong]

3/31

5 min. bike, shoulder dislocations

Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
225 x 5 x 3 <--2 wheels each side, stoked

Press
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
125 x 5 x 1
125 x 4 x 1 <--lost my balance lowering the weight after 4
125 x 3 x 1 <--just heavy, trying this weight again next time

Chins
7 x 5 x 3

[JStrong]

4/5

Another Saturday off, once again spending hours hauling and chopping brush. How does anybody keep up their 3 days a week during spring, aren't you all busy doing ass-busting labor on the weekends?

Anyway, no apologies here, I should probably just do 3 days a week of heavy yard work, my wife would be happier.

Squat
45 x 5 x 2
115 x 5 x 1
135 x 5 x 1
205 x 3 x 1
230 x 5 x 3

Bench
45 x 5 x 1
75 x 5 x 1
115 x 3 x 1
135 x 2 x 1
160 x 5 x 2
160 x 4 x 1 <-- so close!

Chins
5x5x5

[cervicornis]

Good job advancing your squat, keep at it...

[Tim Lofton]

4/5

Another Saturday off, once again spending hours hauling and chopping brush. How does anybody keep up their 3 days a week during spring, aren't you all busy doing ass-busting labor on the weekends?



I hear ya. I've got a hillside of blackberries that I have to keep cut back all spring and summer, in addition to all of the other yard stuff. I don't know what I was thinking when I planted all of the stuff I did the first few years of owning this house. Gotta get the garden ready soon too! Maybe being stronger this year will actually help limit or stretch out the time to fatigue. Gotta make a positive out of it all somehow. Keep it up!

[JStrong]

4/7

Meh, mediocre day.

5 min bike, level 3

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
205 x 3 x 1
235 x 5 x 3 <--these all feel heavy now & form feels questionable. Oh well, I'll just go until I fail or slip a disk.

Press
45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
125 x 5 x 1
125 x 4 x 1
125 x 2 x 1 <--damn, 1 less than last time, one more try and I reset

Deadlift
135 x 5 x 1
185 x 3 x 1
235 x 2 x 1
260 x 5 x 1

Deadlift still feels doable, no real worry of failure yet.

[mr blink]

Strong lifts all around. Im admiring your press. Our deadlift numbers are the same. Keep it up.

[JStrong]

4/11

5 minute warmup on a stairmaster -did not like it.

Squat
45 x 5 x 2
135 x 5 x 1
185 x 3 x 1
205 x 2 x 1
240 x 5 x 3

I'm seating the bar a little lower and letting my knees come forward more--and man was it easier. Previously I sat almost straight back and my knees never came forward--that was harder than my new method.

Bench
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
160 x 5 x 2
160 x 4 x 1 <--3rd fail at 160, back to 145.

Chin
5x5jx5j

[Mr.City]

Ah, finding the sweet spot on the squat.

[JayvH]

What do you think of the form (http://www.youtube.com/watch?v=UMKd4q-SrSU)?
This may be far too late because, but in this video your head position is wrong and you round your back pretty bad. Head down, concentrate more on the arch in your back.

[JStrong]

4/13

So my new, improved squat form is a little weird. Letting my knees come forward has made it much easier but I finally have to work to keep the knees out, especially on the way up. Also, after my first set I thought "No problem," but I had to quit after I barely ground out 4 on set 3. Also, lower back is more sore the last few workouts, not sure if it's still rounding or just the heavier weight and no belt.

Squats now cause me to be drenched in sweat after the first set and my heart is pounding and I'm short of breath for several minutes. It's getting hard at 1.2x bodyweight.

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
205 x 2 x 1
245 x 5 x 2
245 x 4 x 1

Press (deload)
45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
110 x 5 x 3

Pullups
6, 4 , quit. Totally spent, semi-nauseous.

[JStrong]

Sore quads and adductors today--the knees forward thing works the quads more? Maybe that's why they're easier than femurs straight up and down? Was I getting more hammy before? I dunno.

[JStrong]

4/15

5 min. warmup level 4, shoulder stretch

Rough couple days in my real life, lack of sleep and stress. Also, back and quads have been sore. Adding light (80%) squat day when I do deadlifts because I can.

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
155 x 2 x 1
195 x 5 x 3

Bench (deload)
45 x 5 x 2
95 x 5 x 1
135 x 2 x 1
145 x 5 x 3

Deadlift
135 x 5 x 1
185 x 2 x 1
225 x 1 x 1
275 x 5 x 1 <--back rounding slightly I think.

[Jalps]

Sore quads and adductors today--the knees forward thing works the quads more? Maybe that's why they're easier than femurs straight up and down? Was I getting more hammy before? I dunno.

From what I understand, that's the case. You can notice a huge difference between squatting and leg presses in that, for the leg press, your knees continue to move forward throughout the rep, and it becomes more of a pure quad exercise. Just be careful not to let your knees go too far forward, or you'll end up on your toes and other bad things will start happening (an issue I'm personally dealing with).

[JStrong]

5 min warmup elliptical, level 4

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1

found a belt lying around the gym. My back has been constantly low-grade sore since starting SS. Let me just say--oh hell yeah. Definitely made it easier too.

205 x 2 x 1
245 x 5 x 3

Press
I'm doing sets of 6 on my deload so that I'll blast through 125 next time around.

45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
115 x 6 x 3

Chins
5x5x4

Deadlift
I was working out with another guy and did a few just because.

135 x 5 x 1
225 x 5 x 1

Great workout, definitely getting a belt. Afterwards, I went and mowed my lawn, but first had to push the riding mower up a hill to jumpstart it, then accidentally turned it off at the bottom of the property and had to push it 35 yards uphill. Even with my buddy and I pushing like mad, we still needed to break out a hand winch at the top, steepest part to crank it the last 10 feet.

So, definitely got a workout today, we'll see how the ol' back feels tomorrow.

[JStrong]

I need to just quit messing with the damn program. On a positive note, I definitely have a technique to get the bar back on the low pegs when I fail on bench.

5 min bike level 4

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 3 x 1
225 x 2 x 1
250 x 5 x 3 <--really feel good and easier with the belt.

Bench
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1 <--mistake
155 x 6 x 1 <---mistake
155 x 5 x 1 <--fail on 6
155 x 4 x 1 <--fail on 5

I'm on a deload and should have done 150, but was feeling strong. I also attempted to do sets of 6, in order to blast through 160 when I get there next time. Obviously, I fucked up.

Chins
4x2x2 <--disgusted and hurrying at this point

[PVC]

I'm on a deload and should have done 150, but was feeling strong. I also attempted to do sets of 6, in order to blast through 160 when I get there next time. Obviously, I fucked up.

Haha, yes at some point we all fuck with the program, only to learn exactly why we shouldn't fuck with the program. When I started SS I made 10 lb jumps with my bench press instead of 5 lb jumps, just because my bench was shitty and I wanted it to improve quickly. At one point I came back from a week-long vacation and tried to deadlift more than I had before I left. And a month and a half ago I was refusing to microload my presses and bench presses when they started getting really difficult, since I didn't want to slow down the rate of my gains. Suffice it to say, I had to reset the weights every time I did one of these stupid things. Live and learn.

[JStrong]

Thanks PVC, and all who have commented here recently that I didn't acknowledge directly.

I got 15 reps of 155 (instead of 150 as scheduled) so I'm stubbornly going for 160 next time, but no more funny business.

[JStrong]

So, after I injured/severely fatigued my back I was forced to take about a week off. Now, of course, I've been sick for 3 days and I haven't lifted in 10 days. I'm hoping to get back the gym tomorrow assuming I'm not still miserably sick, but I'm kind of unclear how much I need to deload for a 10 day layoff.

Also, the back is still quick to get tender. Maybe I just squat light (up to say 70% of prior max) or just do sets of 3? I dunno, gut tells me to ease back into it.

Is there a formula or guideline for deloading after a layoff?

[JStrong]

5/2

Went light, but after almost two weeks off it was good to be back in the gym, I'll be keeping an eye on how my back feels but so far so good.

5 min spin bike warmup

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 5 x 3

Press
45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
105 x 5 x 3

Pullups
4 x 3 x 3

Barbell curls
40 x 10 x 2 ( yeah yeah, I know)

Platfom Jumps w/weights 5 x 3
12#, 16#, 24#

[JStrong]

5/5

Almost back on track with the weight.

5 min warmup on bike, level 5

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1
245 x 5 x 3

Bench
45 x 5 x 2
95 x 5 x 1
115 x 5 x 1
145 x 5 x 3

Chins
6x3x2

[JStrong]

5/8

5 min elliptical, level 5

hamstring stretches & leg swings

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1
255 x 5 x 3 <-- I checked my notes after and this was a PR. For some reason I thought I'd done 260, but nope, I topped out at 250 prior.

Press
45 x 5 x 2
95 x 5 x 1
105 x 5 x 1
120 x 5 x 3

Deadlift

So, I mentor a 14 yr old kid and his deadlift form sucks so bad that I did tons of deads at lighter weight and didn't get to heavy sets. Still felt good but I need to move up regardless. Next time.

135 x 5 x 1
135 x 2 x 1
185 x 5 x 1
185 x 2 x 1
185 x 10 x 1

[JStrong]

5/10

I think I broke my arms squatting today. I did a ton of yard work on Saturday following my workout, and the shoulder presses definitely wore me down. But during my second set of squats today I got shooting pains in both arms and shoulders--it feels like the bones are sore.

Anyone else hurt their arms squatting? It made benching extremely painful and I quit halfway through and called it a day.

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1
260 x 5 x 3

Bench
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
155 x 5 x 1
155 x 4 x 1 <--fail, with shooting left shoulder pain when my elbow came out.

I can't seem to get back to it full-on, but my squat felt really strong other than the arm pain.

[JStrong]

5/12

Out of town at a weird gym, my inner elbows are still in horrible pain from the slipped bar the other day, making all pulling basically impossible.

Squat (light day)
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 5 x 1
225 x 5 x 3

Press
45 x 5 x 2
95 x 5 x 1
115 x 4 x 1
115 x 5 x 1
115 x 4 x 1

Ow my arms.

[JStrong]

5/19

Probably shouldn't even consider myself on the program anymore, what with all the deloading and time off between workouts, but I'm going to see it through the full 40 workouts I decided on at the beginning.

5 min exercise bike, level 6

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1
265 x 5 x 3 <-- PR

Bench
45 x 5 x 2
95 x 5 x 1
135 x 2 x 1
155 x 5 x 3

Deadlift
135 x 5 x 1
225 x 3 x 1
285 x 5 x 1 <--PR

[JStrong]

So my tendinitis flared up horribly after my last two workouts and after reading how to heal it (RICE) I figure to have at least another week with no upper body work. I spent all of Friday and Saturday icing and ibupofening, then did some leg work Sunday.

5/23
Leg Press
135 x 5
185 x 5
225 x 5
295 x 5 x 3

So much easier than squatting as to be laughable.

3' platform jumps, 5 x 3

5/25
40 min treadmill speed intervals
3.0 / 6.5 <-- 2.5 minutes alternating

[Beltshumeltz]

On the bright side, maybe the running while recuperating will make your cardio vascular recuperation easier between sets of squats :)

[mikeylikey]

Hey, man, it's pretty cool to read your progress, as you started out roughly where I'm starting right now.

It sounds like your diet didn't get you in trouble for the first couple weeks?

[JStrong]

Hi Guys,

Belt--Yeah, I wasn't exactly wheezing to climb stairs but I am back to about 210 lbs., I always planned to modify the routine after 40 workouts anyway (hence the title) but I'm sort of forced to start something else earlier. It's cool.

Mikey--The diet DID hurt me, I'd be squatting 3 wheels if I hadn't done that!

Seriously, I think without the diet I would have been adding 10 lbs per workout instead of 5.

I do think that not everyone is cut out for the program as written--because not everyone is looking to add as much weight as fast as possible.

Most people SHOULD try to do this, because most people are lazy fucks and don't finish what they start, and getting strong fast is motivating.

But if you have long term goals and some discipline you can get away with a milder caloric overload and slower strength gains. But really, you just need to decide what you want. You can look hella good to the ladies as a skinny guy, and then all you need to do is diet. But to get any strength/musculature at all, you need to gain some weight, then cut later.

I am waiting to hit 40 workouts so I can cut back to 185 or so, then I'll probably bulk again. Slows my overall gains but I don't want to be too doughy and am committed long term.

[JStrong]

5/27

I really want to get back to it but I can just tell I'll set myself back further if I don't give the tendons time to heal.

In other news, I hate running, and am suprised how sore my calves are.

40 min speed intervals, 2.5 minutes
3.0 / 7.0 mph

[JStrong]

5/29

Man do I want to actually lift--Monday for sure.

15 minutes, speed intervals, (1min)
2.7/5.2 mph

Recline Leg Press
70 x 5
100 x 5
145 x5
190 x 5
235 x 5
280 x 5
325 x 5 x 3

10 x3 Hyperextensions

5 x 5, 2' platform jumps

[JStrong]

5/29

added 15 x 3 pushups and mowed the 1/2 acre lawn. Back to it.

[mikeylikey]

Mikey--The diet DID hurt me, I'd be squatting 3 wheels if I hadn't done that!

Seriously, I think without the diet I would have been adding 10 lbs per workout instead of 5.

I do think that not everyone is cut out for the program as written--because not everyone is looking to add as much weight as fast as possible.

Most people SHOULD try to do this, because most people are lazy fucks and don't finish what they start, and getting strong fast is motivating.

But if you have long term goals and some discipline you can get away with a milder caloric overload and slower strength gains. But really, you just need to decide what you want. You can look hella good to the ladies as a skinny guy, and then all you need to do is diet. But to get any strength/musculature at all, you need to gain some weight, then cut later.


See, I think I may have figured a happy medium; my plan is to make my eating subservient to the workouts, not the other way around. So I'm going to add 10 lbs/week to squats, 15 to deads, 5-7 on everthing else, no matter what. Miss a rep? 500 more cals/day. Lather, rinse, repeat.

Wile E. Coyote, Super Genius.

[JStrong]

6/1

Back to it.

5 min bike level 5

Squat
45 x 5 x 2
135 x 5 x 1
185 x 5 x 1
225 x 3 x 1
270 x 5 x 3

Bench
45 x 5 x 2
95 x 5 x 1
115 x 5 x 1
135 x 3 x 1
160 x 5 x 2
160 x 4 x 1

160 makes me very unhappy, I have been stuck here forever. Grrr.

Pullups (40 lb assistance)
5 x 4 x 5

Dumbbell curls
20 x 10 x 3

Left side was noticeably weaker.

[JStrong]

6/3

My biceps are sore from curling last time--20 lbs per arm was too much for 3 sets of 10. Yes, I am an idiot.

5 min warmup on bike, level 6

Squat (light day)
45 x 5 x 2
135 x 5 x 1
185 x 5 x 1
225 x 5 x 3 <--surprisingly hard for my light day

Press
45 x 5 x 2
70 x 5 x 1
95 x 3 x 1
105 x 2 x 1
120 x 5 x 3 <--1st time in a month I've pressed this weight. On to the dreaded 125.

Deadlift
135 x 5 x 1
185 x 5 x 1
225 x 2 x 1
260 x 1 x 1 <--So, I was attempting to do 1 rep of 275, and when I picked it up the bar felt weird. When I went to unload it, I had 100 on the left and 115 on the right (I grabbed a 10 instead of a 25).
300 x 5 x 1 <--might have rounded a little on the last two, but a PR is a PR!

[Beltshumeltz]

Nice DL pr, any PR ending in 00 is cause for much celebration. And celebrate the upcoming 3 plates too :)

Any reason why you do 3x10 bicep curls? I started with that too, 3x8-10 with dumbells. It would take me weeks to progress from 20 to 22.5, to 25...

When I switched to a barbell and 3x5 reps, microloading became much easier and it was more motivating to progress. And I didn't get sore as much/

Basically I find a velcro ankle bracelet in my gym and attach a bunch of 5, 2.5 or 1.25 plates to the middle of the bar to microload it, and stay careful of not hitting my nuts on the way down. This way you can always, always increase the weight. My progression looked like 50, + 2.5 each workout A very easily until 77.5 this week.

What's your purpose for running? I run too.

[JStrong]

6/7

So I wasn't sore from bicep curls. It was that I missed when re-racking a squat, and once again caught the bar with my left arm. I didn't think of it at the time, but upon rereading the book for the umpteenth time there's a line about how squatting can make you think you hurt your elbow doing bicep curls.

Beltshumeltz-I was running due to injury, and use dumbells due to strength imbalance.

5 min warmup bike, level 6

Squat
45 x 5 x 2
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1
275 x 5 x 3 <--hard!

Bench
45 x 5 x 1
95 x 5 x 1
135 x 3 x 1
157.5 x 5 x 3 <--got to use the new micro-plates I had fabricated locally. 4, 5/8 lb. plates, 2 is 1.25 lbs., all 4 are 2.5. Sweet.

Chinups
40 lbs. assistance (20% BW)
7x6x5

[JStrong]

6/10

5 minute Warmup, Elliptical level 6

I've been stretching my hammies--they are so damn inflexible. I have to be very careful of back rounding or I'm sore for days. I can just barely get below parallel with good form, but only with 200+ lbs. on my back.

1 more workout to go before I reflect, review, and revise.

Squat
45 x 5 x 2
135 x 5 x 1
225 x 3 x 1
245 x 2 x 1
280 x 5 x 3

Press
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
122.5 x 5 x 2
122.5 x 3 x 1 <---$#@!&* apparently I'm unable to press more than 120 for sets. I WILL get this.

Pullups-40 lbs. assistance (80% BW)
6x6x4

I have switched to assisted pulls & chins because I wasn't progressing and I believe it's because I got so few reps in each workout. Not saying you should do this, we'll see if it works out long term. My goal is 3 sets of 5 minimum, lowering the assistance as I surpass that.

[LeonidasfromSparta]

Been following your log, buddy. Just wondering, did you go from 285 to 300 deadlift after the injury?

[JStrong]

Hi Leo,

Yes, I made the deadlift jump after my injury was -mostly- healed. While pulling was the worst after the tendinitis, since you don;t actually bend your arms on deads it seemed to be less onerous than curls or pullups would have been.

I may have been overly cautious all along in upping my deadlift--I've yet to REALLY struggle with the weight. Not that 300 was easy, mind you.

I will try for 160 bench/285 squat /315 deadlift tomorrow in my last SS workout, I'll be starting a Chad Waterbury 'Huge in a Hurry' routine mixed with cardio/sprinting, and will cut weight until I'm down to at least 190. I expect that to take about 3-4 weeks. After that, I'll probably restart linear progression until I stall a few times.

I'll be posting a review and recap of my SS experience in the very near future.

[JStrong]

6/13

5 min warmup weird elliptical thing.

Squat
45 x 5 x 2
135 x 5 x 1
225 x 3 x 1
245 x 2 x 1
285 x 5 x 3 <--PR

Bench
45 x 5 x 2
95 x 4 x 1
135 x 3 x 1
160 x 5 x 3 <--PR

Deadlift
135 x 5 x 1
185 x 3 x 1
225 x 2 x 1
275 x 1 x 1
315 x 5 x 1 <--PR, switched to mixed grip for the 1st time ever after rep 2.

Today was my final workout on SS (actually PP Novice). I've been on the program for just over 4 months, and have been fairly faithful to the routine. I gained 17 lbs., had two injury breaks, and added the following to my lifts:

Squat
115 --> 285, 170 lb.
Bench
125 --> 160, 35 lb.
Press
85 --> 120, 35 lb.
Deadlift
185 --> 315, 130 lb.


I plan to lose some weight, try a different routine incorporating other lifts ('Get Started' from "Huge in a Hurry (http://www.amazon.com/gp/product/1605299340?ie=UTF8&tag=kinkysolut-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=1605299340)," by Chad Waterbury) and also do some cardio work. I don't plan to retest my 5 x 3's until I finish this month of cutting weight and mixing up the programming, I'm interested to see what happens to my maxes.

I'm happy with my results so far and may run another cycle of SS in a month or two, this time incorporating the power cleans.

Look for my new log soon in General Training, "12 Days of Huge in a Hurry." (http://www.startingstrength.com/resources/forum/showthread.php?p=137614#post137614)