Woody's Starting Strength log

[Woody]

Hi all,

Updated short and medium term goals:

1) Look and feel strong and healthy

2) Squat: 180kg, Bench: 100kg, Press: 70kg, Deadlift: 180kg all for 5 reps 3 sets except deads (1 set)

Workouts will be as follows, 3 days per week alternating workout A and B.

Workout A: Squat, Bench, weighted dips.

Workout B: Press, Deadlift, weighted chins.

Curlz (EZ bar and Alt DB) every other workout.

At least 2 short conditioning workouts every week, one after deadlift workout, one longer stand alone conditioning workout on weekends.

Diet will be rich in fruit, veg, whole foods, high quality protein etc.


Wed 20th October 2010 – workout B

Squat
112.5 x5 x3 (work sets)
1st work set was tough. I decided to tone down the ‘aggression’ and keep composed through the other work sets – really concentrated on breathing and hitting depth with knees out. Felt much better.

Bench
57.5 x5 x3 (work sets)
No real problems, slowing down on last set, may need to microload soon.

Powerclean
45x3 x5 (work sets)
Weight felt fine but a bit all over the place really. Need to at the very least start studying form videos for the powerclean and take it from there.

Chins
bw x3, bw x2.5, bw x1
POOR!

[Woody]

Friday 22nd October 2010 - workout A

Great workout all in all! Pretty tough in places but gave it everything I had...

Squat
115 x5 x3 (work)
Really think i've found my squat groove now, key for me seems to be controlling descent speed. Last set a bit iffy, but my wife came bouncing over to say hello just as I was about to get under the bar and I lost a bit of focus!

Press
42.5 x5 x3 (work)
Went OK, press starting to feel fairly heavy again. Will def need to microload soon, moreso than with bench. Will invest in some washers / light plates next pay day (in a weeks time).

Dead
115 x5 x1 (work)
Hard. First 3 reps were fine. Think I stopped a bit too long for breath after 3rd rep and lost some composure making 4th and 5th reps very difficult. I've had big problems with deadlift form and back rounding in the past, just got to keep a very close eye on form and keep trying to push forward!

Chins
bw x 5, bw x 2, bw x 1. No energy after 1st set of chins.

[Woody]

Monday 25th October 2010 - workout B

Another good workout, I'm feeling a fair bit stronger than when I was lifting similar weights a couple of months ago...

Squat
117.5 x5 x3 (work sets)
1st set felt a bit heavy, 2nd and 3rd sets felt strong

Bench
60 x5 x3 (work sets)
Hoping to get to at least 65kg with 2.5kg jumps before lowering weight increases.

Powerclean
47.5 x5 x3 (work sets)
Still not happy with these. There were a few reps that I think were alright, but a few where the bar was way out in front of me - have to keep practicing form on these. Arms pretty sore after.

Dips
bw x8, bw x6

Chins
bw x3

[Woody]

Thursday 28th October 2010 - workout A

PHEW! That was tough for me, very tough. I moved my workout from Wednesday to Thursday because I went indoor climbing on Tuesday night (1st time) and was really feeling the effects on Wednesday...

Squat
120kg x5 x3 (work sets) = PR
First set was fine. Second set just felt off from the second I unracked the bar. I was pretty unsteady and my knees slid forward (haven't had that for a while) on the first rep - I thought, 'there's no way i'm going to get the whole set', but dug in and somehow made my reps! Final set was better, although very last rep was all out 100% to get the bar up.

I'm seriously considering adding a light day mid week on the squats. Not sure how long I can keep adding 2.5kg 3 days per week. I'll see how next squatting session goes and take it from there.

Press
45kg x5 x3 (work sets) = PR
Pretty happy with these all in all. I think my chins have had an effect here. Would like to get to 50kg with 2.5kg jumps before microloading, but may get a nasty surprise next pressing workout!

Deadlift
120kg x3 x2 (work sets)
Mixed feelings about my deadlifts. On the positive, i'm happy with my form, and 120kg didn't feel super heavy. Having said that, I had the same problem as on last deadlift workout, was completely gassed after 3 reps! Decided to go for 2 sets of three reps for my work sets. Not ideal, but better than an all out fail. Looking to hit 125kg for 5 next deadlift workout. We'll see...

Chins
bw x 3, bw x 1, bw x barely 1
Exhausted by this point, all I could manage.

[Woody]

Sunday 31st October 2010 - workout B

Unexpected events on Saturday morning dictated moving yesterdays workout to this morning...

Body weight 89.4kg

Squat (light day)
100kg x5 x3 (work sets)
After a lot of thought i've decided to move on to advanced novice programming for squats, allowing a light day once per week. I'm certain this is the best decision for me.

Bench
62.5kg x5 x3 (work sets)
No problems here, will keep progressing as best as I can.

Powerclean
50kg x3 x5 (work sets). 60kg x2 - PR!
I've been watching quite a lot of powerclean form videos over the past few days, and things seem like they might be starting to come together with this lift! Cues that helped were really paying attention to the shrug and loosening grip a bit for racking the bar. Was feeling good so attempted 60kg and managed a couple of reps for a new PR.

Barbell curls
40kg x6 x3
Did these IN THE SQUAT RACK!! I know, I know... I was the only person around though.

Chins
bw x3, bw x3, bw x2
Poor.

[Woody]

Tuesday 2nd November 2010 – workout A
Oh dear. Poor workout from start to finish…

Squat
1st work set 122.5kg x3 then fail on fourth rep.
Back off sets 100kg x3, felt HEAVY! 80kg x8 x2.

I don’t know. It was an early morning workout, although that shouldn’t have made too much of a difference. Sleep wasn’t great last night and pre workout breakfast was meagre (2 small slices of toast and cup of coffee). However, only making 3 reps of the first set? That’s an epic fail! It wouldn’t have been so bad if it was the last rep or two of final set.

Press
Work sets 47.5kg x5, x4 + 1 push press, x1 then fail.

If someone had asked me yesterday whether I thought I was going to make my press work sets today, I would have said 100% yes. Didn’t happen. Maybe didn’t rest long enough between sets or maybe the confidence took a bit of a beat after my squats?

Dead
Work set 125kg x 5 (long break ~ 60 seconds between 4th and 5th reps)

Not at all happy with these - back rounding on at least 2 of the reps.

Chins
bw x3, bw x1, bw x0

Notes
That’s the worst workout I’ve had in a long time. I feel a bit defeated. All I can do is hit the gym next time well fed, well rested and try 122.5kg again. My 0.5kg plates should arrive before next press workout, however I want to try 47.5kg work sets once more before going up in 1kg jumps. I’ll repeat 125kg next deadlift workout with hopefully better form.