I started my training on 25/02/10 (a week ago). I'll post weekly updates. I'm using kgs here because the gyms here use them and it is easier for me to think in those terms.
Starting Stats
Age - 22
Weight - 70.0kg
Height - 5'10
PR 5 Rep Squat - 55kg
PR 5 Rep Bench - 50kg
PR 5 Rep Deadlift - 55kg
PR 5 Rep Press - 30kg
PR 5 Rep Power Clean - N/A
Experience - 2 years' of attending the gym intermittently with poor programming. I experienced novice gains 2 years ago in terms of gaining weight from 64kg - 74kg and this has dropped down since then. I didn't track my lifts back then, but didn't progress all that much with them. My PRs are estimated to some extent for that reason, and because I didn't do that much compound lifting, and none with the form given in Starting Strength.
Goals
Musts
- Reach intermediate level. In quantitative terms, I mean I would like to reach the weights given for intermediates in the tables at the back of PP. These are given below, assuming a bodyweight of 75kg and translated into 5 Rep Maxes.
5 Rep Squat - 100kg
5 Rep Bench - 75kg
5 Rep Deadlift - 115kg
5 Rep Press - 50kg
5 Rep Power Clean - 70kg
- I would like to gain weight in as clean a way as is possible, without sacrificing overly on strength gains
Nice to haves
- Bodyweight - 80-85kg
- Improvement on chins from 3 sets x 4 reps BW to 3 sets x 12 reps BW
- Improvement on dips from 3 sets x 5 reps 20kg assistance to 3 sets x 5 reps BW.
Method
I am putting my faith into the SS community, ie Rip and all the supporting people/documentation. This means following the basic SS workout for as long as I am gaining on the lifts with it, followed by applying the principles in PP.
I am going to be monitoring all of my food intake and measuring bodyweight weekly. I will adjust my macronutrient ratio/total calories to ensure bodyweight increases at approx 0.8kg/week in the early stages and then around 0.4kg/week from then on and that the gains are as clean as possible. I will use some periodization with my diet as well, ie weeks where I eat less, as appropriate for my exercise programming. To start I am not taking creatine or any tablet-type (e.g. glutamine, tribulus) supplements but may use these as time goes on.
I am aiming to get 7-9 hours sleep every night but won't monitor this strictly unless I feel it becomes a problem. I'll limit CV activity to fairly light levels done infrequently as appropriate for good recovery for strength training.
Timescales and long-term goals
I would like to achieve the above goals by the end of 2010. I can only have faith in SS and my ability to stick to the method and hope that this timescale is realistic. If, somehow, I achieve the goals before then, I think I'll carry on until the end of the year anyway and try to increase the lifts further. According to what I've read, the beginner programme will last me about 3-6 months until I stop making gains on my lifts. At this point I will move to an intermediate programme. However, the fact I am not totally untrained may mean this happens sooner. I'll have to wait and see. I hope to milk the novice gains for as much as possible, mainly by eating well.
My long term goals are to be as fit, strong and healthy as possible. I see the best way of doing this to be to get as strong as possible as the first step. After 10 months of strength training I will decide what is the best next step. I think I would quite like to get fitter for football (soccer) and running. But I would like to start that phase a lot stronger.