manisstrong's Starting Strength Log
I'm a student living in Australia. This is my starting strength log. Here are some stats:
Age: 18
Mass: 80.5 KG (177 pounds)
Height: 186cm (6'1")
Estimated BF: 18%
Waist size: 33" (Estimate going by jeans size).
Current Long Term Mass goal: a lean 90kg.
So that means I need to gain almost 15kg of lean mass.
Training history:
I did Stronglifts for about four months from February 2010. Didn't do too well as far as lifts are concerned. I blame my failure on three main reasons:
1. Didn't monitor my mass to make sure I was eating enough to be gaining weight.
2. Some form issues with squats/deadlifts
3. Stronglifts kept me from progressing because I kept missing reps in the fourth and fifth set.
Prior to stronglifts I had lost about 10kg over 2009 without any weight training which left me skinny fat. I'm slightly better now, but still have a significant lack of lean body mass.
Max lifts achieved for 5 reps under stronglifts:
Squat 65kg
Bench 50kg
Deadlift 85kg
Press 35kg
I haven't been to the gym for the last five weeks because of a holiday in Europe where I gained about 4kg of fat, however I will have to deal with that later. Before that I was lifting the above numbers minus 5kg in my squats and deadlifts. So I'm now doing Starting Strength beginning from today. I've deloaded all my lifts by 10kg. I will check my mass on Monday every week, aiming to gain a kilo each fortnight (2 weeks).
I will be doing The Original Starting Strength Novice Program:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
I am however doing high bar back squats. And double overhand deadlifts for the time being. I use chalk for the deadlifts and power cleans. No belt or any other equipment.
I will stay on it for at least 12 weeks, then I will possibly move on to a cut as I already have too much fat for my liking. So I should weigh about 87KG by the end of the 12 weeks. My minimum strength goals for the end of the 12 weeks are as follows:
Squat: 100kg
Bench: 75kg
Deadlift: 120kg
Press: 50kg
Power Clean: No idea as I've never done them.
I'm really hoping to reach about 20kg more than that in the Squat and Deadlift and maybe 10kg more in the Bench and Press, but those are the minimum numbers required for me to be satisfied at the end of 12 weeks.
Wish me luck :)