I started a Starting Strength program by myself about two weeks ago. I've been keeping a log since I started but haven't posted it until now. This is mostly for myself, but I'd appreciate comments of course.
Aside from a clueless stint in the gym about 7 years ago, I've never done any sort of lifting. I'm very carefully reading through Starting Strength 2nd edition and trying to do the exercises right, but I'm definitely somewhat worried about my form as I do them. An experienced friend will be coming back in a few weeks, so he'll be able to critique my form as I move into heavier poundage.
Oh, I'm 25 years old, 6'6, I weighed 215 pounds when I started the program. Surprisingly I don't have much fat even at that weight so I'm trying my best to keep up eating and maintain a little bit of chub around my waist to be turned into muscle. I've gained about 5 pounds in the past two weeks, but those are fairly normal fluctuations for me. I'll know this stuff is working when I hit 240 heh heh.
My goal with this program is mostly to stave off the effects of a job sitting down (modern life). In the past year I've started to develop a few small ailments and I'm hoping a strength program will keep me fitter in that regard. I'm especially hoping for a stronger lower back. I've never really cared for aesthetic goals but it would be nice to look better.
15/09:
Started out very slowly with the squat as described in Starting Strength. Did a few warm-ups getting into the right bottom position without the bar, then used the empty bar (45) for 3x5 sets while carefully monitoring form. Added 10 pounds at a time for sets of 5 until I noticed my speed going down at 75, so I did 3x5 sets across at that weight and moved on to the bench press.
I had a decent amount of trouble with the empty bar right away. I found it very hard to balance properly. I did about 3x5 sets to get the hang of it then slowly moved up to 70 where I noticed my balance starting to fail again. My right arm is slightly stronger and thus gets the bar up easier when the weight gets high. I hope this corrects itself as I train more.
The last exercise for the day was the deadlift. I ran into a little snag here - from what I've read it's recommended to start the deadlift at the standard height of a 45 plate, but with the bar already weighing in at 45 pounds, it doesn't seem like a proper weight to start training a deadlift as a novice, or even as a warmup for someone more experienced. Unfortunately I can't remember exactly what I ended up improvising, but I do remember doing 3x5 sets at a weight that was quite easy to sustain on the way up. I noticed I had a lot of trouble bringing the barbell down properly. I was rounding my lower back pretty much every time and had trouble getting the barbell below my knees without unlocking them. I also noticed my lower back was starting to hurt (something that troubles me a lot), so I decided to call it a day and revisit the exercise next week.
Despite already feeling somewhat sore I played a scheduled friendly soccer game at night (2 hours of cardio).
Sticking points:
- Take a schedule with me to the gym the next time I go.
- Deadlift form
- Bench press form
17/09:
I've been excessively sore both yesterday and today. I was pretty worried about being able to do a full deep squat so I went and got a massage before my workout and took a while to warm up. Once I was warmed up I managed to squat down deep and well. Did 3x5 warmups with the empty bar, then moved up 10 pounds at a time with sets of 5 until I got to 85 pounds. Did 3x5 there, but noticed myself slowing down and struggling on the last set. I might only go up 5 pounds for the next workout.
Tried out the overhead press. Damn, this one was a struggle. I did 3x5 with the empty bar, then I tried to do a set of 5 with 55 but failed right away on the 5th rep. Tried again and failed on the 4th rep. I can't really tell whether I'm doing the technique wrong or whether I'm just that weak. Probably the latter, heh heh. Oh well, try again next week.
Last exercise for the day... barbell rows. Another exercise where I'm not very confident in my technique yet. Moved up 10 pounds at a time to 60 pounds, did 3 sets across there and called it a day. As for my decision to do barbell rows: there's simply no space in the gym I'm at for power cleans. I do my deadlifts and barbell rows in a small empty space in front of the power rack. :/
19/09:
Soccer game at night (90 of cardio).
20/09:
Woke up feeling not too sore. Did my workout after breakfast.
Squatted 3x5x90. One muscle was quite sore when I squatted deep down and it affected my form a bit.
Bench pressed 3x5x75. Struggled a bit with the last rep of the last set but otherwise this one was quite easy.
Deadlifted 1x5x100. My technique is improving slightly. I'm taking better care about locking my shoulders when I'm up. Also doing 1x5 is a lot easier than 3x5 ;)
22/09:
Squatted 3x5x95, at a much faster pace than I did before. Most videos seem to go a lot faster than I did. Less time to check on my form this way, but I feel like I'm starting to get it down pretty well now. Only struggled a little bit on the last rep of the last set. Think I can do 105 next workout.
Pressed 3x5x55. Went a lot better than last week. Still a little bit worried about my form - watch videos!
Barbell rows were much better this week. 3x5x70. I'm only a bit worried about my back and the position of the barbell on the floor. Maybe it's my length, but I can't seem to put it over the middle of my foot/up to upper stomach without hitting my knees. It's more like 5cm in front of foot + lower chest for me. Watch videos!
24/09:
Squat 3x5x105. Going fast but worried about form. Going to 110 next time.
Bench press 3x5x80. I have NO balance. Can easily go up 5 pounds tho.
Deadlift 1x5x110. I feel like I'm doing very well with this now. Maybe 125 next time?
26/09:
Soccer game at night (90 minutes of cardio).
27/09:
Squat 3x5x110: I notice my knees are buckling a lot. Balance.... ugh.
Press 3x5x60: My form felt fine, but I failed on the last rep of the last set. Might have to stay at 60 depending on how I feel with the bench press.
Barbell rows 3x5x75: Still have some issue with having the bar over the middle of my foot. Maybe the bar should be further out for me as I'm taller?
29/09:
Squat 3x5x115: Lost my focus during the 3rd set. It's hard to balance the feeling of working hard and maintaining perfect form. I'm curious whether I should just use less weight. For now I guess I'll keep going up 5lbs at a time.
Bench press 3x5x80: I couldn't remember what weight I did last time, so I accidentally didn't go up. Good, actually, because I'm only really happy with my form up to about 60 pounds.
Deadlift 1x5x125: These felt great. I've been lowering the barbell a bit faster and I've stopped pulling the bar up too far. 135lbs next time, love that milestone with 2x45 plates on the side. :)