Back To Starting Strength

[Jords]

I'm going to keep this log nice and simple, without too much analytical verbiage and the like. I have always kept a paper journal but never an online log, so we’ll see how it goes.

I have been lifting for the last 18 months or so and have made a lot of mistakes, taken a few lay-offs and recovered from a number of injuries during that time. I am now ready to exhaust linear progression completely. I will be essentially following the SS Advanced Novice program, with a few minor adjustments:

• Short intense conditioning after each work out (eg: Prowler sprints, Kettlebell complexes, jump rope, one mile timed runs etc )
• Dips and curls once a week
• Pendlay rows instead of power cleans ( I know they aren’t a replacement and I know I should learn to power clean, which I promise I will)

I will be consuming a small caloric surplus to gain a bit of weight while keeping fat gains to a minimum (yeah I’m vain). I am aware that strength gains will be slower as a result and thus I will be micro-loading for the most part. I’m just not prepared to sacrifice my conditioning.

I know that if programmed correctly I can continue running a mile in just over 6 minutes AND maintain decent numbers.

Anyway, first session will be recorded later today after uni.

[Jords]

Reset the four major lifts by about 10% before restarting Starting Strength. Today’s session was as follows:

- Bench: 80kg x 5/5/5
- Weighted Chin: 12.5kg x 8/8/8 (2.5 minute rest between sets)
- Squat: 100kg x 5/5/5
- Pendlay Row: 60kg x 8/8/8 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Prowler sprints (25 meters x 12 in 8:00 minutes)

Nice and easy session all in all, with the exception of the prowler pushes, they always leave me feeling ill.

[Jords]

Conditioning:

- Jump rope 4 x 3:00 minute rounds, 1:00 minute rest between rounds.

[Jords]

Lower back started to feel very tight last night. Haven’t had any issues with my lower back for many months now. Was a bit tight during the first 10 minutes of today’s session, but feels almost fine now. Sometimes I think it just likes to spasm a few times a year.

- Light Squat: 85kg x 5/5/5
- Press: 52.5kg x 5/5/5
- Deadlift: 140kg x 6 (went a bit lighter than prescribed by the reset due to lumbar)
- Fat Gripz Barbell Curl: 32.5kg x 8/8/8 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Kettlebell/Calisthenic complex (Swing, Push Up, Goblet Squat, Sit up x 10 for 5 rounds in 6:21 minutes)

[nkelman]

hey mate thanks for checking my log. Im in Melbourne, but originally from NZ.

Yeah our lifts are similar, except bench, but im sure if u weighted as much as me urd have a stronger bench

[Zee-man]

Hey man, welcome to the logging section of the forums. Just want to extend some encouragement on a couple things.

When I started SS I too experienced some lower back agitation/soreness. It seems to be a common occurence, but stick with it, ensure you are doing proper form and it will pass. The past week and a half or so I have had little to no soreness and as of last night had none whatsoever. From what I understand, your tendons binding muscle to bone in the lower back are trying to keep up with the growth of your lower back muscles. Eat lots of protein (and perhaps a fish supplement) and you'll be good to go.

Also, I too was nervous about doing PC's. For me, it took almost 2 weeks to go from practicing the partial movements to doing 1 full set from the floor. Rip does an excellent job in his book of explaining how to go about learning the PC and as awkward as it may feel initially, when you put it all together its pretty damn awesome.

Good luck!

[Jords]

Thanks for the input Zee-man. I have injured my lower back on a couple of occasions but this weeks tightness was probably due more to something like you have described above. Its feeling fine now so I'll be good to go later this arvo when I get back from work. And concerning PC's I really do plan on giving them a go soon. The only thing is I really like my Pendlay rows (they have improved my bench and stimulated some solid hypertrophy) and am not sure where I'd the fit them in if doing PC's as well.

And to nkelman, thanks for the response. All the best with your lifting, I’m sure you’re going to become one hell of a strong cu*t.

[Jords]

Good session today. I always feel more focused and energised when lifting after work. Weights felt light, as they should have.

- Bench: 81kg x 5/5/5
- Squat: 102.5kg x 5/5/5
- Pull Up: BW x 15/11/9 (2.5 minute rest between sets)
- Dip: BW x 16/13/11 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Prowler sprints (loaded with 40kg x 25 metres x 14 in 8:00 minutes)

Don’t usually do dips without added weight, but I thought I’d run with it for a while. Could have gone harder on the prowler but didn’t feel like tasting my pre workout meal again.

[Jords]

Conditioning:

- One mile run: 6:05 minutes

Was pretty happy with this time considering it was the first time I've really run since sustaining a ligament injury in my knee while sprinting about two months ago. Should be able to run under 6 minutes consistently from now on.

Now for a weekend of eating and sleeping in preparation for another week of lifting.

[Jords]

Another easy session. Forgot how fun resets were.

- Press: 53.5kg x 5/5/5
- Weighted Chin: 13kg x 8/8/8 (2.5 minute rest between sets)
- Squat: 105kg x 5/5/5
- Pendlay Row: 61kg x 8/8/8 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Kettlebell/Callisthenic complex (Swing, Push Up, Goblet Squat, Sit up) x 10 for 5 rounds in 5:37 minutes

Really flew through the KB complex today, will go for 6 or 7 rounds next time.

[nkelman]

I love how you reckon 105kg squats are easy. if only I started squats all those years ago when I first started benching

[Jords]

Conditioning:

- One mile run: 6:01 minutes

Decided not to look at my stop watch while running. If I had I would of upped the pace and smashed the above time. Next time.

[Jords]

Not much to say concerning today’s session. I am slowly working back up to previous bests.

- Light Squat: 85kg x 5/5/5
- Bench: 82.5kg x 5/5/5
- Deadlift: 142.5kg x 6
- Fat Gripz Barbell Curl: 33.5kg x 8/8/8 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Prowler sprints (loaded with 40kg x 25 metres x 14 in 8:00 minutes)

[Jords]

Another great session following a brief shift at work. Last set of squats was particularly smooth and powerful out of the bottom.

- Press: 54.5kg x 5/5/5
- Squat: 107.5kg x 5/5/5
- Pull Up: BW x 16/12/10 (2.5 minutes between sets)
- Dip: BW x 17/13/11 (2.5 minutes between sets)
- Core work between lifts
- Conditioning: Kettlebell/Callisthenic complex (Swing, Push Up, Goblet Squat, Sit up) x 10 for 6 rounds in 6:33 (the extra round was pretty brutal, wretched a couple of times immediately afterwards).

[Mr.City]

Nice pull up numbers.

[Jords]

Conditioning:

- Jump Rope: 5 x 2:00 rounds. 1:00 between rounds.

Thanks for the kind words Mr. City. While I am reasonably happy with my chin numbers, I do only weigh 172lbs though, so its nothing to boast about. Thanks all the same though!

[Jords]

Wasn’t feeling terribly motivated today, so I told myself to stop being a looser and hit the iron and that’s what I did.

- Bench: 83.5kg x 5/5/5
- Weighted Chin: 13.5kg x 8/8/8 (2.5 minute rest between sets)
- Squat: 110kg x 5/5/5
- Pendlay Row: 62kg x 8/8/8 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Kettlebell/Callisthenic complex (Swing, Push Up, Goblet Squat, Sit up) x 10 for 6 rounds in 6:35

Can’t remember the last time squatting the above weight felt so light.

[Jords]

Conditioning:

- One mile run: 5:59 minutes

That was 5:59 flat. I was running into a strong wind. No excuses though. I know I can run it 10 or 15 seconds faster if I really push myself. I’m pretty content to keep running these times while my lifts go up though.

[Jords]

Good session today. Felt really strong deadlifting. My quarter kilo fractional plates arrived yesterday from Britain, so I can now microload my press half a kilo at a time when it becomes necessary. Today I used them for the barbell curl.

- Light Squat: 85kg x 5/5/5
- Press: 55kg x 5/5/5
- Deadlift: 145kg x 6
- Fat Gripz Barbell Curl: 34kg x 8/8/8 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Prowler sprints (loaded with 40kg x 25 metres x 14 in 8:00 minutes)

[Jords]

I trained with a mate today and had a truly great session. Sometimes the presence of another really motivates you.

- Bench: 84.5kg x 5/5/5
- Pull Up: BW x 16/12/10 (2.5 minute rest between sets)
- Squat: 112.5kg x 5/5/5
- Dip: BW x 18/13/12 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Kettlebell/Callisthenic complex (Swing, Push Up, Goblet Squat, Sit up) x 10 for 6 rounds in 6:23

The squats today felt lighter than the previous session. I feel I am making some really good progress with these.

[nkelman]

Yeah mate immortal technique is the man, his three albums are all sick.

your making good progress to mate, I hope to have my dead lift numbers up to yours once I get my new plates. You workout at home or gym?

Thanks for reading me log, gets me motivated knowing some one does.

[Jords]

Trained with another mate today. Squats are feeling a little harder, although I am hitting a real good depth.

- Press: 56kg x 5/5/5
- Weighted Chin: 14kg x 8/8/8
- Squat: 115kg x 5/5/5
- Pendlay Row: 63kg x 8/8/8
- Core work between lifts
- Conditioning: My friend hadn’t used the Prowler before so I did a few 25 meter sprints with 40kg and a few without weight over the course of 8 minutes. It’s getting hot here, about 28 degrees today, so the Prowler is only going to get harder.

[Jords]

Conditioning:

- One mile run: 5:49

I ran with a mate who beat me by a couple seconds. I wouldn’t have run it that quickly without him pushing me.

[Jords]

- Light Squat: 87.5kg x 5/5/5
- Bench Press: 85kg x 5/5/5
- Deadlift: 147.5kg x 7
- Fat Gripz Barbell Curl: 34.5kg x 8/8/8 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: I thought I would try the Villain Challenge #1 just posted over at strength villain (http://strengthvillain.com/?p=117) and I got to 32 or 33 burpees in a little over a minute and my legs gave in way before my cardio did. So I did 5 sets of 15 in 30 seconds and called it a day.

[Jords]

All in all a very good session. Squats felt lighter than Monday despite the 2.5kg increase. Press is feeling strong. Pull ups are stagnating, I have gained a kilo or so though.

- Press: 57kg x 5/5/5
- Pull Up: BW x 16/12/7 (2.5 minute rest between sets)
- Squat: 117.5kg x 5/5/5
- Dip: BW x 20/14/10 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Prowler sprints (loaded with 40kg x 25 metres x 13 in 8:00 minutes)

I got a Spud Inc neck harness last week and have been doing 4 sets of 25 on the days I don’t lift. I just couldn’t be stuffed trying to fit them in between sets along with core work.

[Jords]

Awesome session today, felt really motivated and aggressive and this was evident in my squat PR. Stoked!

- Bench Press: 86kg x 5/5/5
- Weighted Chin: 14.5kg x 8/8/8 (2.5 minute rest between sets)
- Squat: 120kg x 5/5/5 (!!!sets across PR!!!)
- Pendlay Row: 64kg x 8/8/8 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Burpees - 30 in 90 seconds x 3 (1.5 minute rest between sets)

[nkelman]

Good work on the squat pr, your bench is coming along too.

What s your PR on bench?

[Jords]

Good work on the squat pr, your bench is coming along too.

What s your PR on bench?

Thanks man!

I benched 91kg for a single set of 5 and 102kg for a single, both while one the Texas Method. For sets across my best is 87kg x 5 x 3, which I hope to equal this Friday and surpass next Wednesday.

[nkelman]

youll do it easy bro

Just going to go ahead and buy some more plates this weekend, i think my deadlift weight holding me down. your deadlift is 20something KG heavier than mines, do you think that helps you with stability?

[Jords]

I couldn’t go for my usual one mile run today due to the weather; my route would have been flooded.

Conditioning:

- Jump rope – 2 minute interval/ 4 minute Tabata/2 minute interval

[Jords]

Solid session today. Press is getting heavier but I should be able to make it to 60kg before I have to start half kilo micro-loading.

Deadlift felt very strong and I could have easily gotten a few more reps.

I repeated last week’s curl weight as I can’t quite get the last few reps of the final set without cheating a little. I know it’s only the curl and it’s bound to slow down first and while I’m not really concerned, I would like to keep moving towards 40kg with the Fat Gripz.

- Light Squat: 90kg x 5/5/5
- Press: 58kg x 5/5/5
- Deadlift: 150kg x 7
- Fat Gripz Barbell Curl: 34.5kg x 8/8/8 (2.5 minute rest)
- Core work between lifts
- Conditioning: Burpees – 40 in 120 seconds x 3 (2 minute rest between sets)

The burpees were pretty damn hard, but I am determined to nail the first Strength Villain challenge.

[Jords]

It has been raining here, so I still can't push my modified prowler in the wet. Focusing on the burpee challenge instead. Hit another squat PR today.

- Bench Press: 87kg x 5/5/5
- Pull Up: BW x 16/12/9 (2.5 minute rest between sets)
- Squat: 122.5kg x 5/5/5 (sets across PR!)
- Dip: BW x 12/12/12 (60 second rest between sets)
- Core work between lifts
- Conditioning: Burpees – 50 in 150 seconds x 2 (2.5 minute rest between sets)

Time for a weekend of resting and eating.

[Jords]

One of the best sessions I have had in recent memory. Unlimited energy and focus. Hit another squat PR and have included a video below. Only negative was that I experienced a brief but painful strain in my right hand/wrist following my last sets of rows. I think my form might be getting a bit poor.

- Press: 59kg x 5/5/5
- Weighted Chin: 15kg x 8/8/8 (2.5 minute rest between sets)
- Squat: 125kg x 5/5/5 (sets across PR)


http://www.youtube.com/watch?v=dVTAnM9y7F0

- Pendlay Row: 65kg x 8/8/8 (2.5 minute rest between sets)
- Core work between lifts
- Conditioning: Prowler sprints (loaded with 40kg x 25 metres x 14 in 8:00 minutes)

Anyway, nailed the press and squat and handled the Prowler as well as one can, especially considering I hadn’t pushed it for over a week. I think the burpees have really increased my overall work capacity.

[Jords]

- Conditioning:

One mile run: 5:59 minutes

I have decided to discontinue my log here at SS and start logging over at Strength Villain.

Nkelman and anyone else that may have been reading this, you can find my new log at http://strengthvillain.com/forum/viewtopic.php?f=11&t=306

Cheers!