Neil's Starting Strength Log

[dnthompson]

I am on my long journey back to a much better health from a heart attack in Dec. 2011. I am in my first week of SS:

Weight: 206.

Age: 49

Squat:

155 3x5

Press:

95 3x5

Deadlift:

195 1x5

Squat was a little heavy, but not bad. Press: I hit failure at set 3. Deadlift: pretty easy.

[dnthompson]

Week 2 Day 1:

Squat: 165 3x5

Bench: 100 3x5

Deadlift: 205 1x5

Squat was pretty easy. Lots of tightness in the shoulders. Bench was easy. Deadlift was pretty easy as well. Progression rocks!

Week 2, Day 2:

Squat: 175 3X5

Press: 85 2x5

Deadlift: 215 1X5

Tough Day, Squats were a struggle. I have started working on my shoulder flexibility as getting my hands on a low bar squat. I worked on my press form with the empty bar for 2 sets of 10, then tried to move to progression before I tired out. Deadlift went well after a rest.

Week 2, Day 3:

Squat: 185 3X5

Bench: 105 2x5

Deadlift: 225 1X5

Go figure. I thought today would be the toughest day, but it was my best workout day so far. Squats were hard, but no harder than day 3 of last week. Bench press went very well. Deadlifts were awesome. Even racking and unracking the bar for the deadlift went a lot easier. Am I the only one that considers racking and unracking the bar for deadlifts a workout in and of itself?

[dnthompson]

Week 2 is done. I am very happy with my progress and am loving the Starting Strength program. I am wishing for power lifter's gym in Oak Ridge. So far I am the only one in my club who I have seen do squats with a free bar.

[dnthompson]

Week 3, Day 1:

Squat: 195 3X5

Press: 85 3x5

Deadlift: 235 1X5

Progression still rocks! Squats were a struggle, but still working on getting my form down. Presses were better, my form is still struggling, but I was stronger this session. Deadlifts are coming right along. I have finally seen some people at the gym who were willing to work with a free bar. Can't wait until Thursday!

[dnthompson]

Week 3, Day 2:

Squat: 205 3x5

Bench: 110 3x5

Deadlift: 245 1x5

Squats were a struggle, but I got them done. Bench is still somewhat easy, but keeping the 5 lb progression going. Deadlifts are getting heavy, but I was able to do them without much trouble.

[dnthompson]

Week 3, Day 3:

Squat: 205 3x5

Bench: 110 3x5

Deadlift: 245 1x5

Today we difficult. Don't know what was wrong. Squats were a greater struggle than Thursday, and I had to drop to Thursday's weight to do 3 sets. Press was better I should be able to increase 5 lbs for next Tuesday. Deadlifts were the best. Still are getting heavy, but I was able to do them without much trouble.

[dnthompson]

Week 4, Day 1:

Squat: 205 3x5

Bench: 120 3x5

Chin Ups (Assisted): 3 sets to failure

I started the Practical Programming Novice Program today. The squats were hard but doable. I am still trying to work on form. My left shoulder is still very tight. It requires a lot of stretching and really hurts at first. However, by the work sets, it doesn't hurt near as much. The bench is coming along great. Chins were hard at my weight and condition but it felt good to do them.

[dnthompson]

Week 4, Day 2:

Squat: 210 3x5

Press: 85 3x5

Deadlift: 255 1x5

2nd workout using the Practical Programming Novice Program. The squats were a lot better at 5 lbs progression. I continue to work on form. I found a great shoulder stretch on the forums with the broom handle. That has made a big difference already. My shoulder is a lot looser. Press felt better. Deadlifts felt great, ready to go up 15 next week.

[dnthompson]

Week 4, Day 3:

Squat: 215 3x5

Bench: 125 3x5

Pull Ups (Assisted): 3 sets to failure

Squats went very well. I like this program for progression. The bench is still coming along great. Pull up were hard, but I hope to get better.

[dnthompson]

After 4 weeks, I have made these gains in my SS lifts:

Squat: 70 lbs.

Press: 20 lbs.

Bench: 35 lbs.

Deadlift: 80 lbs.

After many years of letting myself go, I am very pleased with my progress. For you all that might read this, is this good or poor progress?