View Full Version : My starting strength log
Hi all,
My name is Per and I am from Sweden. I have always been thin and weak, so I decided to start working out. I have a friend who recommended that I only do bench deadlift and squat and thats how I found this program.
I started before the summer but had to take a break due to traveling so in my mind this is the real start.
Goals: My goal is to squat 80 kg deadlift 110 kg and bench 60 kg and power clean 65 kg before new year. I also want to gain some weight, the goal here is over 80 kg. Right now I weight 73 kg, I started out at 65, so almost a 10 kg gain in a couple of weeks.
I have been doing SS for a month and right now my squat is up to 62.5 deadlift 82.5 powerclean 45 and bench 40. The weights are still light, but all in good time =)
Yesterdays workout:
Workout A
squat 55
benchpress:42.5 fail rep 4, 2x5 40
deadlift: 80
I had eaten really bad during the day and was abit stressed about exams. This workout was terrible, next one will be better!
Workout B:
3x5 Squat: A friend helped me with my technique the other day, told me I lifted to much with my back and didnt use my hips. So I lowered the weights to 57.5 and focused on hip drive. The squat felt much better!
3x5 Press: 30kg, going to up add weight here
5x3 Power cleans, 45, going to add weight here aswell
Celebrated the good workout with milk and meat!
Messed up today, first decided to change my schedule to mon, wed, fri then did workout B instead of A. Ah well
Workout B
3x5 Squat 3x5 60, adding weight, form still feels good. No strain on the back at all.
3x5 Press 3x5 30 kg, forgot to add weight, felt easy
5x3 Power cleans 2x3 47.5, 3x3 45 couldnt catch the bar properly at 47.5. Decided it was to heavy.
The workout took forever, had to wait for some guys who curled in the powe rrack. And when I powercleaned a guy decided to stand next to me and pose. Fucking annoying people at my gym
Workout A
3x5 Squat 3x5 62.5
3x5 Bench Press 3x5 42.5
1x5 Deadlift 82.5
comments: FINALLY added weight to the bench press. Squat and deadlift felt good. Tried mixed grip on deadlift, but started wondering should I always lift with the same grip or change between sets?
Workout B
3x5 Squat 2x5 65, 1x3 65
3x5 Press 32.5 kg
5x3 Power cleans 47.5
comments: failed rep 3 of last set of squats so not going to add weight here. Press and cleans was heavy, but going to try and add weight
Workout A
3x5 Squat 3x5 65
3x5 Bench Press 45, 4 4 3
1x5 Deadlift 85
Comments: adding weight on deadlift and squat, not on bench press
spiderman
10-21-2010, 02:11 PM
The workout took forever, had to wait for some guys who curled in the powe rrack. And when I powercleaned a guy decided to stand next to me and pose. Fucking annoying people at my gym
Thought about a home gym?
MazdaMatt
10-21-2010, 02:17 PM
Don't use mixed grip till you seriously can't hold onto the bar with chalk and a death-grip. Chalk is key. Don't ask if you're allowed to use it at your gym, just use it.
Also, is it okay if I read your log with that playful svveeeedish accent that's portrayed in movies (ie, Supertroopers? "I vant von!" "Iz dare sumsing I con do for you?")
slowjoe
10-21-2010, 02:59 PM
The workout took forever, had to wait for some guys who curled in the powe rrack. And when I powercleaned a guy decided to stand next to me and pose. Fucking annoying people at my gym
Ask them politely "Have you got many sets left?" Then pull up a bench and sit 5 feet away and stare them down till they move out.
Don't use mixed grip till you seriously can't hold onto the bar with chalk and a death-grip. Chalk is key. Don't ask if you're allowed to use it at your gym, just use it.
Also, is it okay if I read your log with that playful svveeeedish accent that's portrayed in movies (ie, Supertroopers? "I vant von!" "Iz dare sumsing I con do for you?")
Are there any risks with using mixed grip?
Haha, sure that is fine. You should also now that in Sweden there are polar bears on the streets and our women go around topless =).
Workout A
3x5 Squat 67.5 fail
3x5 Bench Press 45 and 50
1x5 Deadlift 87.5
comments: failed again on 67.5, one more try then I have to deload. It feels too early for deload, but I am stuck so guess I have to. Having real trouble recovering from squats, have felt sore all week. Dont really know what to do here... Eat more?
Deadlift was easy. I got help with my bench technique from a experienced lifter friend, so I did some technique training for a while and then did some sets on 45 and 50 to try it out. Going to try 47.5 on friday
Thought about a home gym?
I live in a student room, barely got room for a desk and a bed
Ask them politely "Have you got many sets left?" Then pull up a bench and sit 5 feet away and stare them down till they move out.
Im not that intimadating, need to gain 20 kgs more =)
MazdaMatt
10-25-2010, 12:54 PM
The biggest risk is the risk of not developing a strong grip. Also, if you start the pull with a bent under-hand arm you can tear your biceps... but you know better than to pull with a bent arm, right?
So the "Swedish Bikini Team" is just the girls that actually wear tops? I get it now. Our polar bears stay on the sidewalk in Canada; they're polite.
Im not that intimadating, need to gain 20 kgs more =)
Then pull up a bench and start licking your knees, elbows and fingers while you stare intently at them. They'll leave.
MazdaMatt
10-25-2010, 12:57 PM
Can you post a video of your squat? It is too early to start stalling, you're probably doing something wrong.
Can you explain exactly what was sore from squatting? That can often guide you to form problems that can be corrected.
Can you post a video of your squat? It is too early to start stalling, you're probably doing something wrong.
Can you explain exactly what was sore from squatting? That can often guide you to form problems that can be corrected.
Sure, I can post a video after next workout. All help is appreciated!
I get really sore in back of thighs and calfs. I guess its where I should get sore, but I can't recover and its affecting the squat. I eat and sleep good, gaining weight every week.
Workout A
3x5 Squat 67.5 5 5
3x5 Bench Press 45 5 5 5
1x5 Deadlift 92.5 5
comments: Finally some progress on squat. Legs still feel sore but it didnt hurt during the squat. Deadlift and bench felt good.
I looked over my total progress today and came to the conclusion that it sucks. Going to look over how much I eat and if I am adding weight correctly.
I went to a chiropractor today, long story short I have to do some rehab training for a week before squating again. Hopefully I wont lose all my strength in one week.
shanuea
11-06-2010, 05:43 AM
Hi, I'll be following your log. Its awesome to read stuff thats in Kg's instead of Pounds for a change (I'm from Australia)
Agree with other poster - don't do mixed grip on deadlifts at this stage. Are you doing GOMAD?
Workout A
3x5 Squat 67.5
3x5 Bench Press 47.5
1x5 Deadlift 95
comments: Finally back to training! Didnt know what would happen to my squats after a week off so worked myself up to and did 3x5 67.5. Felt pretty easy.
Failed miserbly on bench but deadlifts were easy. Going to try 100 next workout,
Hi, I'll be following your log. Its awesome to read stuff thats in Kg's instead of Pounds for a change (I'm from Australia)
Agree with other poster - don't do mixed grip on deadlifts at this stage. Are you doing GOMAD?
Haha, we who follow the metric system should stick together =)
Did gomad for a while and gained good weight. Probably going to start again, I havnt gained enough weight lately.
Workout B
3x5 Squat 67.5: 5 5 5
3x5 Press 32.5: 5 5 5
5x3 Power cleans: 47.5 3 3 3 3
comments: didnt dare to add weight in squat, leg wasnt tip top today. My weak body annoys me, but hopefully i will be back to squatting heavier soon.
Workout A
3x5 Squat 70 5 5 5
3x5 Bench Press 47.5
1x5 Deadlift 100 5
comments: 100 kg deadlift!
16/11-10
Workout B
3x5 Squat
3x5 Press 35: 3 2 2
5x3 Power cleans 50 3 2 3 3 2
comments: Failed the press and semi failed cleans due to technique issues. Im going to start with GOMADA again, been losing weight recently so Im probably not eating enough.
Workout A
3x5 squat 60 5 5 5
3x5 Bench Press 47.5 3 3 3
1x5 Deadlift 105 2
comments: Light squating today, leg seems better. Epic fail on both bench and dead. Deloading bench to 42.5. I know im not supposed to do any extra training, but is there exercises I can do to help me in bench? Having such a hard time adding weight in pressing exercises. Btw is it normal to fail as much as im doing? Maybe im adding weight wrong.
MazdaMatt
11-18-2010, 12:07 PM
On Oct 8 you were 73kg, what do you weigh now? How tall are you?
What was so fail about the bench and dead? Did you not actually complete 3x5? Usually people write what they actually did in their logs, not what their intentions were. ie (5,3,3) bench press 47.5
On Oct 8 you were 73kg, what do you weigh now? How tall are you?
What was so fail about the bench and dead? Did you not actually complete 3x5? Usually people write what they actually did in their logs, not what their intentions were. ie (5,3,3) bench press 47.5
im 185 cm and about 75 kg. 2 kgs in a month, I guess thats to little =)
Your right of course, edited my post. Didnt make 3x5, did 3 3 2 and a 2 on the deadlift.
Hi, I'll be following your log. Its awesome to read stuff thats in Kg's instead of Pounds for a change (I'm from Australia)
I second this.
Are you warming up enough? I have found that (3 sessions in, mind) the exercises can be difficult if I haven't warmed up enough and are generally easier on the last set. But my weights are still light so this I expect will change when they get heavier...
Also maybe posting a video of your lifts to see if you have any form issues?
I second this.
Are you warming up enough? I have found that (3 sessions in, mind) the exercises can be difficult if I haven't warmed up enough and are generally easier on the last set. But my weights are still light so this I expect will change when they get heavier...
Also maybe posting a video of your lifts to see if you have any form issues?
I think I warm up properly. If Im going to bench 45, I start with the bar then 25, 30, 35. How do you usually warm up?
Workout B
3x5 Squat 62.5 3x5
3x5 Press 30 3x5
5x3 Power cleans 50 3 3 3 2 2
comments: squat felt great, legs all better. Had the camera with me so im going to upload a video of the squats later on the day. Dont know what happened in the press, couldnt even lift 35 for on rep. I got really tired at the last sets on the cleans. I blame yesterdays rum adventures.
It was a wierd day at the gym, saw two girls doing ATG squats. One of them was pregnant.
Nice one! Good work on the Squats.
http://www.youtube.com/user/saxelisax?feature=mhum#p/a/u/0/-Fgo2I0997A set 1
http://www.youtube.com/user/saxelisax?feature=mhum#p/a/u/1/Mullfhxc7yA set 2
camera died on set three. I noticed set 1 was high, tried to do better set 2. My knees seem to be coming forward, Ive read this is a big no no. All form critique is appreciated!
Workout A
3x5 Squat 67.5 3x5
3x5 Bench Press 42.5 3x5
1x5 Deadlift 105 1x5
comments: deadlifts were heavy as hell, not adding weight. The squat felt awesome, leg is fine. Bench felt good.
shaddix
11-23-2010, 06:05 PM
http://www.youtube.com/user/saxelisax?feature=mhum#p/a/u/0/-Fgo2I0997A set 1
http://www.youtube.com/user/saxelisax?feature=mhum#p/a/u/1/Mullfhxc7yA set 2
camera died on set three. I noticed set 1 was high, tried to do better set 2. My knees seem to be coming forward, Ive read this is a big no no. All form critique is appreciated!
I am very novice but it looks like your hips are rising faster than your chest in the vids.
Workout B
3x5 Squat 72.5: 5 5 5
3x5 Press 35: 4 3 3
chins 4 4 4
comments: squats were heavy but did them all, adding 2.5 kg, Confident that I will make 35 press next workout. Had to cut the workout short so did some chins instead of cleans.
Anthony King
11-27-2010, 12:25 PM
Hello Per. I was just hopping around the SS logs to look at people who started at about the same time as me. Yesterday marked two months of SS for me. Keep at it. I have two bits of advice--stick with the GOMAD and treat it like a religion. It works. I've gone from 73 to 85kg in just two months on GOMAD. I haven't been taking any supplements or protein shakes, just eating my regular diet (which has plenty of meat in it) and GOMAD. Also, you should post your vids in the technique section instead of your log if you want more feedback. The help I've gotten in that section has been a huge, huge help.
Hello Per. I was just hopping around the SS logs to look at people who started at about the same time as me. Yesterday marked two months of SS for me. Keep at it. I have two bits of advice--stick with the GOMAD and treat it like a religion. It works. I've gone from 73 to 85kg in just two months on GOMAD. I haven't been taking any supplements or protein shakes, just eating my regular diet (which has plenty of meat in it) and GOMAD. Also, you should post your vids in the technique section instead of your log if you want more feedback. The help I've gotten in that section has been a huge, huge help.
Hi anthony and thanks for stopping by. GOMAD works great, I though I was never going to add weight but I have gone fron 60 to 76 kilos! I started it again last week, feels like its easier to progress with it. Will be posting videos in technique section tomorrow, think my deadlift needs some improvment.
Workout A
3x5 Squat 75 3 2 2
3x5 Bench Press 45 3x5
1x5 Deadlift 105 1x5
comments: Damn you squats, damn you to hell. Couldnt get form right today.
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