modest beginnings

[captainresplendo]

Just started SS today. My goals are simply to get stronger and enjoy the journey. I started conservatively because I figure it'll help extend the linear progression.

Today's #'s:

SQ
45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
135 x 5 x 3

BP
45 x 5 x 2
65 x 5 x 1
85 x 5 x 1
95 x 5 x 1
105 x 5 x 1
125 x 5 x 3

DL
95 x 5 x 1
115 x 5 x 1
135 x 5 x 1
145 x 5 x 1

[LeonidasfromSparta]

Just started SS today. My goals are simply to get stronger and enjoy the journey. I started conservatively because I figure it'll help extend the linear progression.

Today's #'s:

SQ
45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
135 x 5 x 3

BP
45 x 5 x 2
65 x 5 x 1
85 x 5 x 1
95 x 5 x 1
105 x 5 x 1
125 x 5 x 3

DL
95 x 5 x 1
115 x 5 x 1
135 x 5 x 1
145 x 5 x 1
Good luck on your training. What's your weight, height and age? These are important variables in the progression, that's why it would be good to know.

[captainresplendo]

I'm 5'11 and last time I weighed myself I was 170. 29 years old. I was a competitive xc and track runner up through university. Ran after i graduated, but didn't want to train for racing anymore. I just returned from living and working in Japan, where I took up judo, and which is one of the reasons I want to get stronger.

Oh yeah, I haven't lifted a weight in a gym since high school. I did some bodyweight exercises to train for judo, but no lifting. So I was a little bit sore today...

[misspelledgeoff]

How strong do you want to get, captain? Any aversion to weight gain?

[captainresplendo]

Well, I'm not sure what I'm capable of, but 200 BP, 300 SQ and 400 DL seem like reasonable numbers to shoot for at this point. I have no aversion to weight gain. I'm keeping a food journal and today I should finish just under 4000 calories with about 220 grams of protein, including over 1/2 Gal of milk and a qt of Kefir.

[misspelledgeoff]

Sounds like you are on the right path. Look forward to following your log.

[captainresplendo]

Thanks. I had a look at your logs, you've made great progress. Keep it up man.

[LeonidasfromSparta]

Well, I'm not sure what I'm capable of, but 200 BP, 300 SQ and 400 DL seem like reasonable numbers to shoot for at this point. I have no aversion to weight gain. I'm keeping a food journal and today I should finish just under 4000 calories with about 220 grams of protein, including over 1/2 Gal of milk and a qt of Kefir.
This seems reasonable. Go for it man!

[captainresplendo]

Thanks man. What kind of goals are you chasing?

[captainresplendo]

Today's #s


SQ (Felt sore before these but after squatting the soreness subsided. Bitchin'.)

45 x 5 x 2
95 x 5 x 1
115 x 5 x 1
135 x 5 x 1
145 x 5 x 1

PR (First time I've ever pressed. Felt awkward at first, but got better.)

45 x 5 x 2
65 x 5 x 2
75 x 5 x 1
85 x 5 x 3

PC (or something resembling a powerclean)

Not so sure about these. Gym's lightest bumpers were 25 #s. Maybe I should do a better warmup with some iron next time.

45 x 5 x 3
95 x 3 x 5

Pullups (tired)

BW 8, 6, 6

[Tfin]

Welcome and best of luck to you. You are in the right place. I think you will certainly enjoy the journey. Great goals.

[captainresplendo]

Thanks Tfin. I've been looking forward to it. It's a different kind of challenge, for sure.

Today's #'s

SQ
45 x 5 x 1
95 x 5 x 1
115 x 5 x 1
135 x 5 x 1
155 x 5 x 3

BP
45 x 5 x 2
95 x 5 x 1
105 x 5 x 1
115 x 5 x 1
135 x 5 x 3

DL
95 x 5 x 1
115 x 5 x 1
135 x 5 x 1
165 x 5 x 1

[captainresplendo]

Today's #s

SQ
45 x 5 x 1
95 x 5 x 1
135 x 5 x 1
165 x 5 x 3

PR
45 x 5 x 1
65 x 5 x 1
75 x 5 x 1
90 x 5 x 3

PC
45 x 5 x 3 (wanted extra form work)
65 x 3 x 1
75 x 3 x 1
95 x 3 x 5 (kept them at 95 #s this week. wanted to improve my technique. felt much better today, 105 #s next time.)

[captainresplendo]

Today's #s

SQ (all good)

45 x 5 x 1
95 x 5 x 1
135 x 5 x 1
175 x 5 x 3

BP

45 x 5 x 1
95 x 5 x 1
105 x 5 x 1
140 x 5 x 3

DL (i like deadlifting, probably because i've got long arms...)
95 x 5 x 1
135 x 5 x 1
155 x 3 x 1
185 x 5 x 1

[captainresplendo]

Today's #s

SQ
45 x 5 x 1
95 x 5 x 1
135 x 5 x 1
185 x 5 x 3

PR
45 x 5 x 1
65 x 5 x 1
75 x 3 x 1
95 x 5 x 3

PC
45 x 5 x 1
65 x 3 x 1
75 x 3 x 1
115 x 3 x 5

PU
BW x 8, 6, 6

[captainresplendo]

SQ
45 x 5 x 1
95 x 5 x 1
135 x 5 x 1
195 x 5 x 3

BP
45 x 5 x 1
65 x 5 x 1
95 x 5 x 1
145 x 5 x 1

DL
135 x 5 x 1
175 x 3 x 1
205 x 5 x 1

[captainresplendo]

SQ

45 x 5 x 1
135 x 5 x 1
185 x 3 x 1
205 x 5 x 3

PR

45 x 5 x 1
65 x 5 x 1
85 x 3 x 1
100 x 5 x 3

PC

45 x 5 x 1
95 x 3 x 1
115 x 3 x 5 (left the weight @ 115 because last time was ugly. did a good job today. next time 120)

PU
BW X 8, 6, 4

[captainresplendo]

Today's #s

SQ
45 x 5 x 1
135 x 5 x 1
185 x 3 x 1
215 x 5 x 3

BP
45 x 5 x 1
65 x 5 x 1
95 x 4 x 1
150 x 5 x 3

DL
135 x 5 x 1
185 x 3 x 1
225 x 5 x 1 (1st 2 plate lift ever. woot. would be cool to bench this much one day.)

[captainresplendo]

SQ
45 x 5 x 1
135 x 5 x 1
185 x 3 x 1
225 x 5 x 3 (two plate squat.)

PR
45 x 5 x 1
65 x 5 x 1
85 x 3 x 1
105 x 5 x 3

PC
45 x 5 x 1
95 x 3 x 1
120 x 3 x 5

PU BW x 7, 7, 5

[captainresplendo]

SQ
45 x 5 x 1
135 x 5 x 1
185 x 5 x 1
235 x 5 x 3

BP
45 x 5 x 1
95 x 5 x 1
155 x 5 x 3

DL
135 x 5 x 1
185 x 3 x 1
245 x 5 x 1

[Jalapen0]

Nice progression.