http://startingstrength.com/resources/forum/ Basic Barbell Training en Sat, 25 May 2013 08:22:20 GMT vBulletin 60 http://startingstrength.com/resources/forum/images/misc/rss.png http://startingstrength.com/resources/forum/ http://startingstrength.com/resources/forum/showthread.php?t=40040&goto=newpost Thu, 23 May 2013 10:42:16 GMT Height: 6'0
Weight: 90kg
Age: 21

Aims just to get as strong as possible at the moment worry about body fat later hoping to get atleast to 100kg. I'll be doing half GOMAD plus at shit ton of food. Basic guidelines are 5 fruit and veg, atleast 2 litres of water, and around 300g of protein a day.


Current Stats:

Squat: 100kg
Deadlift: 170kg
Bench press: 75kg
Standing press: 50kg
Power Clean: 60kg

Starting with the weight at around 90% as ive had a week off and struggled with 100 kg squats 2 days ago.


12 week aims:

Squat: 140kg
Deadlift: 210kg
Bench press: 95kg
Standing Press: 65kg
Power clean: 85kg ]]> Starting Strength Training Logs Syzygy http://startingstrength.com/resources/forum/showthread.php?t=40040 http://startingstrength.com/resources/forum/showthread.php?t=40003&goto=newpost Tue, 21 May 2013 20:43:55 GMT I'm 23 years old and weigh 190lbs.

Began starting strength in Jan. 2013 but didn't start squatting until Feb. due to tendonitis in my left knee.

My 2013 goals for the big lifts are
Squat: 315
Bench: 225
Press: 135
Dead: 405

Here are my initial numbers compared to my most recent
Squat: 95>235
Bench: 95>210
Press: 85>135
Dead: 135>285

Resets
Squats: 1 (235)
Bench: 2 (200,210)
Press: 2 (130)
Dead: 1 (320) ]]> Starting Strength Training Logs D_raww http://startingstrength.com/resources/forum/showthread.php?t=40003 http://startingstrength.com/resources/forum/showthread.php?t=39891&goto=newpost Thu, 16 May 2013 15:05:18 GMT Basics: male, 28 yo., 5' 11" on a good day, ~175 lbs. Currently a Ph.D. student in astrophysics.

I started starting strength with my roommate about a year ago. Unfortunately, we were doing different flavors of NDTP.: I was undereating, he was overeating (well, eating the wrong things). So, he got really fat, stopped, and eventually I stopped, too. Now I'm back into it, since I need something physical to keep me from going insane with my thesis, and I started this log here to keep myself accountable.


This week, I've done a S/Tues/Thus. schedule, since I have a wedding (not my own) to go to that's out of town, so doing Friday wouldn't be possible.

Anyway,

5/16

S: 45x5x2, 75x5, 105x4, 135x3, 155x5x3
BP: 45x5x2, 65x5, 85x5, 100x3, 110x5x3
DL: 135x5x2, 165x5, 200x3, 220x2, 235x4

I've gotten a bit higher on the squat from before (200) but my form was shit, and I really wanted to get back down to lower weights so I could concentrate on getting it right before I injured myself.

Far as deadlift goes, I think the problem was my grip (double overhand) was slipping for some reason, despite having chalk. Have to try again on Monday. ]]> Starting Strength Training Logs rjharris http://startingstrength.com/resources/forum/showthread.php?t=39891 http://startingstrength.com/resources/forum/showthread.php?t=39846&goto=newpost Wed, 15 May 2013 00:08:58 GMT Hey guys, my name is Nick. I've joined the forum for multiple reasons. Like many newbie lifters, I've jumped around from program to program far more than I'd like to admit. In April 2012, I was on tour with my band in Europe and had become interested in strength training training/lifting when my band mate had used bands three/four times a week to 'stay fresh.' Around that time I realized that my body was not what I had always envisioned, and upon returning home, joined a gym (Planet Fitness unfortunately.) I fooled around for a few months, with no real direction, and then found Stronglifts 5X5. I bought into it for a while and was introduced to the compound lifts. Started with just the bar on all workouts. It was going well until I couldn't handle not doing arm work sadly, and I bailed on the program and went on using different programs and bastardizing them with my own edits.
I then started Starting Strength in January 2013, but quit this one too, in favor of a 'muscle building' routine. A few weeks ago, frustrated that I've been 'lifting' at the gym for a whole year and look relatively the same (save for small newbie gains in the chest and legs.) I bought Rippetoes book this time, read the whole damn thing, and am determined to stick with it this time. I know it's easy to say coming from a 21 guy who has changed routines like a madman, but realizing how little my strength increased over a year, I have 100% bought in to linear progression and am looking to add big weight to the five lifts, add size, and become a strong man. I'm hoping this community/this training log help keep me motivated.

Personal Stats
Age: 21
Gender: Male
Weight: 175lbs (79kg)
Height: 5"9
Estimated Body Fat: 16-17%

Starting Lifts - 5/10/2013
Squat 3 x 5 @ 185lb (84kg)
Bench 3 x 5 @ 145lb (65kg)
Power Clean 5 x 3 @ 75lb (34kg) (Had never done Cleans, started with the bar and added until I felt resistance to get a starting point)
Press 3 x 5 @ 95lb (43kg)
Deadlift 1 x 5 @ 215lb (97kg)


Goals
- Get my body weight up to 190-200lb (depending on BF)
- Squat 275lb (90lb increase)
- Deadlift 350lb (135lb increase)
- Bench Press 200lb (55lb inscrease)
- Press 135lb (40lb increase)
- Powerclean (No set goal as I get a feel for the workout)

Also doing Chins and Dips as well. After I can do Chins 2X10 w/minimal rest in between sets, I will be adding weight. For dips I can already do 2X15, so I will be adding weight next workout. I'd like to see my 13" arms grow from these!

I am also microloading Bench Press/Military Press. I can already feel that Military Press may stall before 100lb. My shoulders may be the weakest part of my body.


Hope to interact with people here for a months to come. ]]> Starting Strength Training Logs charrette1223 http://startingstrength.com/resources/forum/showthread.php?t=39846 http://startingstrength.com/resources/forum/showthread.php?t=39815&goto=newpost Mon, 13 May 2013 14:46:03 GMT _About me_ Male. 30 years old. Vegetarian. Rank novice. Puny, weak, and sick of it. _Training history_ Not much. Running on and off since... About me
Male. 30 years old. Vegetarian. Rank novice. Puny, weak, and sick of it.

Training history
Not much. Running on and off since college. A couple aborted rounds of P90X. I spent the past 6 months or so doing sprint intervals and a self-designed full body weight machine circuit. I made some progress, but nothing amazing.

Goals
Get stronger. Put on 25 or 30 pounds of lean body mass. Look incredibly sexy.

Beginning lifts
Squat: 95lbs
Press: 70lbs
Deadlift: 135lbs
Bench press: 95lbs

Current personal records
Squat: 155lbs 3x5
Press: 85lbs 3x5
Deadlift: 225lbs 1x5
Bench Press: 110 lbs 3x5

Nutrition
For various reasons, I eat the same thing basically every day.

Meal 1 - 7am
3 scrambled eggs
1 piece Ezekiel bread toast
1 tbsp peanut butter
1 packet instant oatmeal
8oz 2% milk
1 scoop whey

5g BCAAs - 9am

Meal 2 - 11am
2oz cheese
Walnuts, almonds, sunflower seeds, pumpkin seeds
Broccoli, baby carrots, cherry tomatoes (all raw)
8oz 2% milk

5g BCAAs - 1pm

Meal 3 - 3pm
1/2 can black beans
1/2 can corn
1/2 bell pepper
3/4 cup brown rice
8oz 2% milk
1 scoop whey

5g BCAAs - 4pm

Workout - 430pm or 5:30pm depending on the day

Recovery - Immediately post workout
2 scoops of 80% dextrose 20% whey blend from True Nutrition

Dinner - About an hour after workout
Smoothie with
8oz 2% milk
1 scoop whey
1 tbsp chia seeds
5g creatine
1 packet Emergen C Multi Vitamin +
1/2 banana
1/2 cup frozen blueberries
1/2 cup frozen mixed fruit

Totals:
273 carbs
218 protein (including BCAAs)
97 fat
2750 calories

Beginning Stats
I know y'all don't care about these but I'm keeping track of them for myself so deal with it.

Height: 5'9"
Weight: 146
Body Fat: 16%

Neck: 14"
Shoulders: 43"
Chest: 35.5"
Waist at navel: 33"
Waist at narrowest point: 31"
Hips: 33"
Right Biceps: 12.5"
Left Biceps: 13" (weird, since I am waaaaaaay right handed)
Right thigh: 21"
Left thigh: 21"
Right calf: 14"
Left calf: 14" ]]> Starting Strength Training Logs WaffleBox http://startingstrength.com/resources/forum/showthread.php?t=39815 http://startingstrength.com/resources/forum/showthread.php?t=39802&goto=newpost Sun, 12 May 2013 05:11:24 GMT Hello Everyone,
I'm a 30 year old man, 5'9" 192lbs. I am a novice lifter, having started a few different plans before SS. I initially started a bodyweight split at home and I didn't really understand what I was doing but I got hooked on weightlifting. I joined the least expensive gym around southern California (fitness 19) that was equipped with a squat rack and bench press because I read about the importance of the Squat in any program.

I combined Medhi's SL with the technique I saw on SS dvd for a few months. I didn't buy the SS:3 book till 5/3/13.

1/8/13 @ 179lbs BW
Squat 95 5x5 All lifts were 5x5 except the deadlift which was 3x5
B. Press 85
Press 45
DL 135
BB/T Row 65

5/3/13 @190lbs BW
Squat 225
B. Press 155
Press 100
DL 225
BB/T Row 145
I felt my form was sloppy through out the progression. The video was good but I don't think I hit a deep enough squat or had a vertical bar path in all my lifts. I had a lot of low back pain/fatigue and experienced a shoulder sprain in the anterior deltoid during those months. I also didn't increase weights linearly every session. I also did a few chin-ups and dips here and there, I want to do it right from now on.

Now that I have SS:3 I have started over with my linear program.

5/8/13 working weights 3X5
Squat 165
Press 75
Dead lift 135 1X5

5/10/13 ww 3X5
Squat 185
B. Press 145
back extension 3X10 bodyweight
Chinups 10/6/6/5
I should have alternated the power clean today instead of the back ext/chin up but my gym doesn't provide bumper plates. I'm going to have to shell out $30 for a 10lb pair and another $40 for a used barbell so I can practice in my garage. I can practice with an empty bar at my gym till then.

I also started using proper weight lifting shoes on 5/10/13. I had used converse One Star's before I got my hands on Adidas Power lift Trainer's. It's a big difference, I felt unsteady walking the weight out but solid during the squat. Hopefully i can get a form check video up within the next two weeks.

Adios amigos! ]]> Starting Strength Training Logs Fuerza http://startingstrength.com/resources/forum/showthread.php?t=39802 http://startingstrength.com/resources/forum/showthread.php?t=39743&goto=newpost Thu, 09 May 2013 14:18:04 GMT Logging workouts from May 01,2013 onwards. ================================================== Wednesday May 1st 2013 Squat 2x5 20kg... Logging workouts from May 01,2013 onwards.
==================================================
Wednesday May 1st 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x75kg
3x5 80kg

Bench
5x20kg
5x40kg
5x60kg
5x70kg
3x5 72.5kg

Power Clean
3x20kg
3x3 25kg

Notes
Still working on the squat form

==================================================

Friday May 3rd 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x70kg
3x5 82.5kg

Press
5x20kg
5x30kg
5x50kg
5/5/2 55kg

Deadlift
5x65kg
5x115kg

Dips
3x5 BW

burpees
8x15kg

Notes
Failed on the last set of OHP 55kg. Maybe I should have done 3x40, 2x50 instead of 5x50 for warmup.

==================================================

Tuesday May 7th 2013

Squat
5x20kg
5x40kg
5x60kg
2x80kg
4x5 85kg

Bench
5x20kg
5x40kg
5x60kg
5x70kg
5x75kg

Deadlift
5x70kg

Notes
Was a little bit tired from overnight journey. Had lower back pain from 115kg deadlift done on 3/5/13 (messed up my form). So did 70kg deadlifts today . Lower back felt better.

==================================================
Thursday May 9th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
4x5 85kg

Press
5x20kg
5x40kg
2x50kg
3x5 55kg

Deadlift
5x60kg
5x110kg

Chin Up (Body Weight)
3/2/1 BW

Notes
Still not confident of the form on squat. Got some reps right, on some felt more stress on the lower quads. Still need to do a lot of work on the hip drive/bounce..
OHP went well , reduced the last warmup set to 2 reps and was able to get 3x5x55kg.
Last week I dead-lifted 115 kg with wrong form (was lowering the hips on every rep) .Had lower back pain for three days (corrected by 70kg dead-lift on Tuesday).
So today I just reduced 5 kg and DL'd for 1x5x110kg.
Did some chin ups and burpees later .

================================================== ]]> Starting Strength Training Logs MMZ35 http://startingstrength.com/resources/forum/showthread.php?t=39743 http://startingstrength.com/resources/forum/showthread.php?t=39704&goto=newpost Wed, 08 May 2013 02:53:28 GMT My name is Rhonda Waller & I am finally committing to a Strength Program that I can't wait to see some new PR's. I will be working with Mac & Gillian Ward . I am the mother of twin 13 year old girls , a full time Dental Hygienist & Co-Owner of CrossFit Carteret. And now a Novice Lifter!!! Something I've always wanted to dabble in. I have committed 12 weeks to CCSC and hope to compete in my first meet in August!!!

So here are my numbers:
Age - 41
Height - 5'6"
Weight - 157

1 Rep Max
Squat - 230
Dead Lift - 270
Press - 100
Bench Press - 125
Power Clean - 150

My Goals;
Squat - 250
Dead Lift - 300
Press - 125
Bench Press - 150
Power Clean - 170 ]]> Starting Strength Training Logs rhondawaller http://startingstrength.com/resources/forum/showthread.php?t=39704 http://startingstrength.com/resources/forum/showthread.php?t=39695&goto=newpost Tue, 07 May 2013 18:15:15 GMT I have just started training with Mac and Gillian Ward. I am excited to see where their coaching can take me. This is where I am starting; Age -... I have just started training with Mac and Gillian Ward. I am excited to see where their coaching can take me. This is where I am starting;

Age - 43
Height - 5'6"
Weight - 185

1 Rep Max
Squat - 360
Dead Lift - 430
Press - 190
Bench Press - 250
Power Clean - 245

My Goals;
Squat - 400
Dead Lift - 500
Press - 200
Bench Press - 300
Power Clean - 275

Compete in my 1st lifting competition.

I work full time, run my own gym on the side and train others it is a joy to be in the hands of Mac and Gillian. ]]> Starting Strength Training Logs Todd Saunders http://startingstrength.com/resources/forum/showthread.php?t=39695 http://startingstrength.com/resources/forum/showthread.php?t=39660&goto=newpost Mon, 06 May 2013 17:57:17 GMT Stats: Age: 30 Height: 183cm Weight: 112Kg Sporting Background: up until age 25 used to play rugby (prop) at a decent amateur level, but have... Stats:
Age: 30
Height: 183cm
Weight: 112Kg
Sporting Background: up until age 25 used to play rugby (prop) at a decent amateur level, but have spent the last 5 years sitting at a desk during the week and drinking on weekends. Now very out of shape.

Goals:
Basically want to get "in shape". There's no objective definition for that, so no objective way to train. I'm an office worker with no single sport. I basically want to be strong, able to deal with physical confrontation where necessary, lift my girlfriend overhead, look tough, be good at soccer and squash and able to hike up the UK's mountains. If another ice age came I'd want to be in good enough shape to look after myself (hence "from office to cave"). I figure the best way to do this is get strong and increase lean muscle while staying a similar weight, then add some conditioning in due course. I will set specific objective goals along the way. I'm aiming to hit the following by 31st June:

Squat: 100kgx5x3
Deadlift: 130Kgx5
Power Clean: 60Kgx3x5
Press: 60Kgx5x3
DB bench press: 80Kgx5x3

I'll also do some sport along the way, mainly 5-aside football every other Thursday and occasional squash.

Will keep you posted, and reflect further on goals/motivation for the modern office worker. ]]> Starting Strength Training Logs FlashHarry http://startingstrength.com/resources/forum/showthread.php?t=39660 http://startingstrength.com/resources/forum/showthread.php?t=39638&goto=newpost Mon, 06 May 2013 01:54:02 GMT Hi

Age: 38
Sex: M
Weight 110 kg
Height: 177cm

I haven't trained since last year due to the birth of my first child and complete lack of sleep. Now he is sleeping through I again have some energy. Since stopping training I have succumbed to quite a number of injuries and pains. I'm currently recovering from a muscle strain in my back and bursitis on the inside of my knee

My maxes last year before I stopped were
Squat 160kgx1
Deadlift 195kgx1
Bench Press 115kgx1
OHP 70kgx1
Power clean 85x1
clean and jerk 80kgx1
snatch 70kgx1

My initial goals will be to get to those levels (which I did using the 531 program) however I will start with the basic SS template to get my body used to working with the exercises again until it gets too heavy for me to do the numbers required. I recently re-injured my back putting my card pin into a machine at the grocery store so will wait until later this week to restart. I have been practising pull ups and I've went from not being able to do 1 to 5 chin ups and 4 pull ups, still very poor, but improving

PR Squat:https://www.youtube.com/watch?v=6CAjK3Hs9kg

PR Deadlift: https://www.youtube.com/watch?v=xEn3PicHunI ]]> Starting Strength Training Logs tscw1 http://startingstrength.com/resources/forum/showthread.php?t=39638 http://startingstrength.com/resources/forum/showthread.php?t=39620&goto=newpost Sun, 05 May 2013 01:26:16 GMT 4/29 Press 45x5; 55x5x2; 61x3; 70x3; 70x5x3. Dead Lift 55x5; 110x5; 135x5; 160x2; 180x1; 195x5 Squat stretch routine. 5/4 Bench Press 45x5;... 4/29 Press 45x5; 55x5x2; 61x3; 70x3; 70x5x3.
Dead Lift 55x5; 110x5; 135x5; 160x2; 180x1; 195x5
Squat stretch routine.

5/4 Bench Press 45x5; 55x5; 65x4; 75x2; 85x2; 95x5x3
Squat stretch routine x3 ]]> Starting Strength Training Logs carson http://startingstrength.com/resources/forum/showthread.php?t=39620 http://startingstrength.com/resources/forum/showthread.php?t=39619&goto=newpost Sun, 05 May 2013 00:48:52 GMT Today i did my first S.S. work out Squat work weight 160. Presses work weight 100. Dead lift work weight 160. Today i did my first S.S. work out

Squat work weight 160.
Presses work weight 100.
Dead lift work weight 160. ]]> Starting Strength Training Logs RichieRich http://startingstrength.com/resources/forum/showthread.php?t=39619 http://startingstrength.com/resources/forum/showthread.php?t=39594&goto=newpost Sat, 04 May 2013 02:58:08 GMT Female, 33, weight 137.2, height 5'1"

I started strength training at the end of July 2012. I spent most of August leaning the technique (and am still working on it). I was increasing the weight on my squat way too fast (10 pound increments), which resulted in an injury around August 22nd. I took a break to heal and started training again on 9/12/2012. I train with my husband, he has been my inspiration and support through my training.

I decided to start a log, because I want to be a more active part of the Starting Strength community.

Here are some highlights of what I have accomplished so far:
PRs at 145 lbs body weight:
Squat: 165X3X5
170X2X5 170X4
Press: 65X3X5
BPress:92X3X5 (Accomplished at 145 & 140 body weight)
DL: 190X1x5 - This I actually accomplished at a body weight of 140.
PC & PS: I'm still working on learning these lifts. The most I've power snached is 48X8X2

At the beginning of 2013 my husband and I decided to do a cutting phase. We could only keep that up for about a month. We decided to get back to business, and keep our diet as clean as possible. As you may imagine with the weight loss, I've had strength loss too. I've hit sticking points before and I have overcome them, and I'm looking to do the same this time around.
The last week I've experiencing some back pain and decided to take a week off. I will start adding new training logs on Sunday, May 5th. ]]> Starting Strength Training Logs Aleli http://startingstrength.com/resources/forum/showthread.php?t=39594 http://startingstrength.com/resources/forum/showthread.php?t=39518&goto=newpost Tue, 30 Apr 2013 17:16:37 GMT Stats: 5'10", 36, 213#

Began moving towards SS program about 2 months ago. Got started more consistently after the squat camp at Crystal Coast earlier this month. Jordan is guiding my nutrition to get me leaner and stronger.

Goals are 3/4/5 1 rm around 200# body weight by the end of the year. Might be a stretch but I need something to shoot for.

I'm going to pretty much be doing advanced novice from here on out or as close as I can make work with my schedule. Been doing 2x a week so far with a few 3x in there.

A - Sq, Pr
B - Sq, Bp
+
Day 1 - PC + chins
Day 3 - BackExt + pullups
Day 5 - DL + dips

Day 3 squat is 80% Monday work weight 5x3

Also going to do my best to add these in:
Day 2/3/4 - 1-2 HIIT + 1 metcon

Anyway here's last Sat session.
----------------

Sat April 27-

Sq - 290 x 5 x 3
Pr - 133 x 5 x 3 (reset to 130 a week ago, press form needs work)
Pc - 185 x 2 (form not there today), 175 x 3 x 3, C&J 175x3
Chins - 5,4,3 -- I suck at these ]]> Starting Strength Training Logs dienster http://startingstrength.com/resources/forum/showthread.php?t=39518