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  1. #1
    Join Date
    Jun 2009
    Posts
    46

    Default Pain's Log

    • starting strength seminar december 2021
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    I have decided to start a journal here hoping that I can get help on my technique for squats,bench,dead, etc. through uploading videos.

    I purchased Starting Strength: 2nd edition about a year and a half ago and worked my way up two times only to lose most of the strength I had gained from taking months off at a time. Ive been at it again since 4-13-09 Bodyweight has went from 150 to about 168 lbs @ 6'1" in these two months.

    In the last two months I set PRs on every lift except Squats and Deadlifts. Ive been working my way up slowly on Deadlifts but Squats I just let some bad form get engrained. I got stuck on 140 lbs on my second set last workout and from the vid I had someone take I could see the problems. I was going to deep, bar wasn?t over the midfoot, knees were way past my toes.

    I am resetting squats, recently reset bench and rows after having set some prs and then stalling, and am still working my way up in Press and Deadlift.

    I have to Press and Deadlift out in my garage so that?s why I changed the order of the routine. I have a bench, power rack, and a GHR bench in my basement.

    I cant do the milk thing. The side effects and getting used to are just not worth it to me. I have eaten 4 decent sized meals nearly every day for the last two months and it seems to be working having gained nearly 20 lbs in the last two months.



    Monday

    Squat 3x5
    Bench/Press 3x5
    Row/Dead lift + Pull Up or GHR + Chin Up

    Wednesday

    Squat 3x5 then later switch to Squat 2x5 @ 80 % of Mondays weight
    Bench/Press 3x5
    Row/Dead lift + Pull Up or GHR + Chin Up

    Friday

    Squat 3x5
    Bench/Press 3x5
    Row/Dead lift + Pull Up or GHR + Chin Up
    3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

  2. #2
    Join Date
    Jun 2009
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    Monday 6-15-09

    Squat

    45 x 5
    45 x 5
    95 x 5

    140 x 5
    140 x 2
    115 x 3
    95 x 5

    Bench

    45 x 8
    95 x 5
    115 x 3

    132.5 x 5
    132.5 x 5
    132.5 x 5

    Row

    95 x 5
    115 x 3

    132.5 x 5
    132.5 x 5
    132.5 x 5


    Notes : I was taking vids for the first time in between sets of Squats and immediately saw form issues.

  3. #3
    Join Date
    Jun 2009
    Posts
    46

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    I was scheduled to workout today but decided to re-read the squat chapter and practice with the bar. I think I simply need to lean over more as illustrated on pg. 31. Also, I need to work on my flexibility to get my wrists aligned with the bar when squatting.

    Going to take videos tomorrow of my lifts and figure out how to get them on YouTube.

  4. #4
    Join Date
    Jun 2009
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    46

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    Thursday 6-18-09

    Weigh In : 169 @ evening

    Squat

    45 x 5
    45 x 5
    95 x 5

    115 x 5
    115 x 5
    115 x 5

    Press

    45 x 5
    65 x 4
    75 x 3

    97.5 x 4
    97.5 x 4
    97.5 x 3

    Deadlift

    135 x 5
    155 x 3

    195 x 5

    Pull Up

    BW x 8
    BW x 5
    BW x 5


    Notes :

    Took vids of squats and was watching them between sets. They looked good to me with new and improved form but the vids accidentally got deleted somehow later on. My main problem was I just wasn?t keeping the bar over mid-foot before. They were pretty easy so ill go with 5 lb increments per day for awhile.

    Will go with same weight for presses next time. The last few times it took two sessions before getting all reps. This was the first time I didn?t get at least five on the first set though. Ill get it next time.

    still using double overhand grip on deads but will go over/under when I need to.

  5. #5
    Join Date
    Jun 2009
    Posts
    46

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    Saturday 6-20-09

    Squat

    45 x 5
    45 x 5
    95 x 5

    120 x 5
    120 x 5
    120 x 5

    Bench

    95 x 6
    115 x 4

    135 x 5
    135 x 5
    135 x 5

    Row

    95 x 6
    115 x 4

    135 x 5
    135 x 5
    135 x 5

    Tri extension/Barbell Curl

    45 x 8/45 x 8
    45 x 8/45 x 8
    45 x 8/45 x 8


    Notes :

    I believe I have the form issues sorted out for squats. The weight was really easy to control. I felt like I could have did sets of 10 with that weight. I set the pins higher in the power rack making sure I don?t go to low last workout and today I didn?t accidentally hit them once. Also, adjusted my grip, going wider to where my pinky fingers are touching the rings on the bar and without bending my wrists.

  6. #6
    Join Date
    Jun 2009
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    46

    Default

    Monday 6-23-09

    Squat

    45 x 5
    45 x 5
    95 x 5
    115 x 3

    125 x 5
    125 x 5
    125 x 5

    Press

    45 x 5
    65 x 4
    75 x 3

    97.5 x 5
    97.5 x 4
    97.5 x 4

    GHR

    25 x 8
    25 x 6
    BW x 9

    Chin Up

    BW x 10
    BW x 7
    BW x 5


    Notes :

    - a little improvement on press but the last rep on every set wasn?t so smooth.

    - back on a Mon, Wed, Fri schedule

  7. #7
    Join Date
    Jun 2009
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    Wednesday 6-24-09

    Squat

    45 x 5
    45 x 5
    95 x 5
    115 x 3

    130 x 5 (2:00 rest)
    130 x 5 (2:00 rest)
    130 x 5

    Bench

    95 x 6
    115 x 4

    137.5 x 5 (3:00 rest)
    137.5 x 5 (3:00 rest)
    137.5 x 5

    Row

    95 x 6
    115 x 4

    137.5 x 5 (3:00 rest)
    137.5 x 5 (3:00 rest)
    137.5 x 5

    Comments :

    The rest times show how long I took and felt I needed before starting my next set.

  8. #8
    Join Date
    Jun 2009
    Posts
    46

    Default

    Friday 6-26-09

    Squat

    45 x 5
    45 x 5
    95 x 5
    115 x 3

    135 x 5
    135 x 5
    135 x 5

    Press

    45 x 5
    65 x 4
    75 x 3

    97.5 x 2
    82.5 x 5
    82.5 x 5
    82.5 x 5

    Dead lift

    135 x 5
    155 x 3
    185 x 1

    205 x 5

    Pull Up

    BW x 9
    BW x 5
    BW x 5

    Tri extension/Barbell Curl

    47.5 x 8/47.5 x 8
    47.5 x 8/47.5 x 8
    47.5 x 8/47.5 x 8

    Weigh In : 168 @ next morning


    Comments:

    - got vids of squats and deads and will figure out how to get them on youtube

    - not sure what was up with my pressing, did two reps, could have gotten one or two more with bad form but I decided to reset rite then instead

  9. #9
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    Jun 2009
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    Default

    Monday 6-29-09

    Squat

    45 x 5
    45 x 5
    95 x 5
    115 x 4

    140 x 5
    140 x 5
    140 x 5

    Bench

    95 x 6
    115 x 4
    135 x 1

    140 x 5
    140 x 5
    140 x 5

    Row

    115 x 5
    135 x 1

    140 x 5
    140 x 5
    140 x 5


    Weigh In : 167 @ morning


    Comments :

    - 3 minute rests between all work sets
    - no more benching more then I squat after this
    - still kinda painful on my shoulders to keep my wrists strait for the low bar position, I believe this is what affected my overhead pressing last session

  10. #10
    Join Date
    Jun 2009
    Posts
    46

    Default

    starting strength coach development program
    135 Squat

    http://www.youtube.com/watch?v=YFgE4KJWIZk

    205 Deadlift

    http://www.youtube.com/watch?v=9AWzph9KtPo




    I definitely have issues with my Deadlift. I think I need to get lower to start with my back strait. Im gonna re-read the Deadlift chapter.

    Also dont know what im doing wrong with the youtube embeding. It shows each vid twice and a bunch of extra code so I eddited my post.

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