Shem's SS Log

[Shem]

Started training today on Starting Strength after about 9 months of Crossfitting.

Current stats:
Height: 5'10"
Weight: 161#

Squat 1RM: 235#
Bench 1RM: 150#
Deadlift 1RM: 305#
Press 1RM: 105#
Clean 1RM: 165#

Today's Workout:

1000m Row: 4:45

Squat
45x5x2
95x5
135x5
165x5x3

Bench
45x5
65x5
85x5
105x5x3

Deadlift
45x5
115x5
165x5
215x5

[Shem]

Warmup: 5 mins on exercise bike

Squat
45x5x2
75x5
115x5
135x5
175x5x3

Press
45x5
55x5
65x5
75x5x3

Clean
45x3x2
95x3x2
115x3x5

[Shem]

Warmup: 5 mins on exercise bike

Squat
45x5x2
95x5
125x5
155x5
185x5x3

Bench
45x5
65x5
85x5
110x5x3

Deadlift
65x5
135x5
185x5
225x5

[Shem]

Weigh-in: 169#

Warmup: 5 mins on exercise bike

Squat
45x5x2
95x5
135x5
155x5
195x5x3

Press
45x5
55x5
65x5
80x5x3

Clean
65x3x2
95x3x2
120x3x5

Chins
BWx7,5,4

Situps
10x15x2

[Shem]

Warmup: 5 mins on exercise bike

Squat
45x5x2
135x5
155x5
175x5
205x5x3

Was supposed to do 95x5, 135x5, 175x5, but accidentally jumped to 135 too soon. Work set weight was surprisingly light, as I've never done this much weight for a 5 rep. Will continue 10# jumps.

Bench
45x5x2
65x5
95x5
115x5x3

Good here, fairly light. Working on keeping body tight throughout range of motion.

Deadlift
65x5
135x5
185x5
235x5

Not a 5RM, but felt heavy. Will cut back on number of DL warmup sets moving forward.

Dips
BWx10,7,5

Not sure if I will continue to include these with all the pressing movements in SS. Left tricep near elbow started to hurt about halfway through second set, so cut short.

Situps
15x12
15x10

[Shem]

Today was my day to be a complete idiot...

Warmup: 5 mins on exercise bike

Squat
45x5x2
95x5
135x5
185x5
205x5x3
215x5

Was supposed to do 215x5x3, but was an idiot and left the 25# on one side instead of putting the 35# on. I THOUGHT the bar felt a little lopsided but didn't check. Out of frustration, I threw on the correct weight and pushed out a set of 5, but will do 215 next time properly. Dumbass...

Press
45x5x2
55x5
75x5
85x5x3

Good here. I feel strong on these (not much weight), with hopefully plenty of 5# jumps to go...

Cleans
65x3x2
95x3x2
125x3x5

Still feeling good here, although starting to feel a little heavy. Form feels good; at some point will need to post to check.

Pullups
BWx6,5,4

Hypers
BWx10
10x10x2

First time trying these out. Could have used more weight but wanted to start out easy.

[Shem]

Interesting workout today. Clearly, I need to eat more, but lifts are still going up, and I'm feeling stronger.

Weigh-in: 168#

Warmup: 5 mins exercise bike

Squat
45x5x2
95x5
135x5
185x3
215x5x3

Double checked the weights this time. This was definitely difficult but doable. Form slipped somewhat in the second set (good morning-ish), used the "chest up" cue to keep the third strong. Thinking about 225 next time, then maybe switch to 5# jumps.

Bench
45x5x2
65x5
95x3
120x5x3

Good, straightforward. Still moving up with 5# jumps.

Deadlift
135x5
185x3
245x5

Heavy. Still feel strong with the pull, but I'm glad I'm only doing one set. Definitely liked cutting back the warmups. Planning to continue with 10# jumps.

Chins
BWx8,4,4

Situps
15x15,12

Good workout. Need to focus on squat technique as weights increase. Other lifts felt strong.

[Shem]

Haven't been sleeping as well as I'd like. Eating like I need to is becoming more and more difficult, but I'm definitely drinking the milk...

Warmup: 5 mins on stair climber

Squat
45x5x2
95x5
135x5
185x3
225x5x3

I'm still struggling to maintain perfect form, but this was definitely better (and easier) than 215. Still feel strong enough to go up to 235 next time; we'll see after that...

Press
45x5x2
55x5
75x5
90x5x3

Good here, starting to feel heavy, but definitely still able to move the weight. Will continue with 5# jumps for the time being.

Cleans
65x3x2
95x3x2
130x3x5

Got a little sloppy on these, but still pulling the weight. Found my grip failing somewhat as I lowered the weights down; probably need to start thinking about a hook grip soon.

I was in a rush so I decided to forgo the assistance work I had been doing. I'll probably just alternate chins/pullups with situps moving forward.

Overall, good workout. I was happy to see my squats continue to rise, and the other lifts continue to feel strong. My main concern now is eating and sleeping enough.

[Shem]

Sleeping and eating has been ok, but not great. Slowly realizing that the recovery part of the equation is just as important as the working out.

Warmup: 5 mins exercise bike

Squat
45x5x2
95x5
135x5
185x3
235x5x3

Form was much better on these. Felt stronger than the previous workout, and was very excited to hit 235#, my previous 1RM. Will probably drop to 5# increments moving forward.

Bench
45x5x2
65x5
95x5
125x5x3

Good here, still feel strong and will continue with the 5# jumps

Deadlift
135x5
195x5
255x5

Heavy, but doable. Will continue with 10# jumps.

Pullups
BWx6,4,4

Situps
15x15x9

Continue to have some good workouts. Really pumped with squat progress.

[LeonidasfromSparta]

Keep up the good work buddy! And keep eating big!

[Shem]

Catching up my online log with my training book. This one was tough. I had just gotten back from out of town and had not been getting enough sleep. Got it done though.

Weigh-in: 174#

Warmup: 5 mins exercise bike

Squat
45x5x2
95x5
135x5
195x4
240x5x3

Ugly. Strong enough to handle the weight, but definitely glad I dropped to 5# increments. Lack of recovery (sleep, primarily) definitely had an impact.

Press
45x5
55x5
75x5
95x5x3

Continue to feel strong on these, although I'm not sure how much longer I can do the 5# jumps. Will try for 100 and see how that feels.

Cleans
65x3x2
95x3x2
135x3x5

Starting to feel a little heavy. Need to focus on exploding the second pull (again, recovery could be a factor).

Got pissed and left without doing any accessory work. Definitely going to focus on eating and sleeping over the next few days to get back on track.

[Shem]

Missed a workout because of work, so I'll just continue the alternation (back to the A workout). This was a good workout; the extra day off helped get me recovered and back on track.

Warmup: 5 mins exercise bike

Squat
45x5x2
95x5
135x5
195x3
245x5x3

Much better than last time. Starting to develop some helpful cues (focus my eyes, take a breath, knees out, bounce!). Lost my focus a little on the second set, and the weight felt 20% heavier. Third set was the strongest.

Bench
45x5
65x5
95x5
130x5x3

Good here. Slowing down slightly, but definitely feel strong on these.

Deadlift
135x5
205x5
265x5

Done. Easy. Still using double overhand grip to develop grip strength; we'll see how long I can keep that up.

Chins
BWx6,5,3

Worse than last time. The main lifts were great, but I just didn't have any stamina left for the chins. I may just start doing chins/pullups and situps at every workout.

Overall, definitely felt good. Looking forward to Sunday.

[Shem]

Keep up the good work buddy! And keep eating big!

Thanks for the encouragement. I'm back on GOMAD (or close) and big meals. And I am definitely loving linear progression!