My Starting Strength Log

[vince]

I've decided to post one of these in order to solicit some feedback on my horrible but improving form. I decided to start SS on September 17 this year after performing a crazy hacked up routine for about 2-3 weeks.

I began weight training after purging about 45lbs of mostly body fat since May of this year. My goal is to become a stronger healthier individual and I'm well on my way! I follow SS pretty closely however I am not 100% compliant. I kickbox 3 times weekly and also add in some crunches and curls. This is more about healthy lifestyle and becoming stronger to me so it needs to fit into my life not overtake it. I promise to never bitch about the program, I have read the YNDTP thread with the clarification article!

I've started to record my sets and post them up here in order to improve. I've read most of the SS book, watched the dvd, but doing is different than seeing.

Some quick stats:
Male, 28 years old, 5'8", 215lbs


Starting Lifts:
Squat: 115lbs
Bench Press: 95lbs
Deadlift: 185lbs
Press: 45lbs
Power Cleans: 135lbs

Current Lifts:
Squat: 210lbs
Bench Press: 140lbs
Deadlift: 240lbs
Press: 80lbs
Power Cleans: 135lbs

September 17th, 2010
I performed a lot of my previous routine this day, but I threw in the squats to see if it was something I could handle. SS really started on September 20th.

Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 65 lbs
Set 4: 5 x 80 lbs
Set 5: 3 x 100 lbs
Set 6: 5 x 115 lbs
Set 7: 5 x 115 lbs
Set 8: 5 x 115 lbs

September 20th, 2010
Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 65 lbs
Set 4: 3 x 90 lbs
Set 5: 2 x 120 lbs
Set 6: 5 x 135 lbs
Set 7: 5 x 135 lbs
Set 8: 5 x 135 lbs

Barbell Deadlift
Set 1: 5 x 75 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 155 lbs
Set 4: 3 x 200 lbs
Set 5: 5 x 225 lbs
Set 6: 5 x 225 lbs
Set 7: 5 x 225 lbs http://www.youtube.com/watch?v=Z-4KRdYb4Xw

Bench Press
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 80 lbs
Set 4: 3 x 90 lbs
Set 5: 2 x 105 lbs
Set 6: 5 x 115 lbs
Set 7: 5 x 115 lbs
Set 8: 5 x 115 lbs

September 22nd, 2010
Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 75 lbs
Set 4: 3 x 105 lbs
Set 5: 2 x 135 lbs
Set 6: 5 x 150 lbs
Set 7: 5 x 160 lbs
Set 8: 5 x 160 lbs

Shoulder Press - Barbell
Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 60 lbs
Set 5: 5 x 85 lbs
Set 6: 5 x 105 lbs
Set 7: 5 x 105 lbs
Set 8: 5 x 105 lbs

Power Clean*
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 3 x 95 lbs
Set 4: 3 x 95 lbs
Set 5: 3 x 95 lbs
Set 6: 3 x 135 lbs
Set 7: 3 x 135 lbs
Set 8: 3 x 135 lbs

Bent-Over Row - Barbell Gave these a shot in case I couldn't perform the clean, which I cannot!
Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 60 lbs
Set 5: 5 x 85 lbs
Set 6: 5 x 105 lbs
Set 7: 5 x 105 lbs
Set 8: 5 x 125 lbs

* My powercleans are pitiful. I have a short humerus, poor shoulder flexibility, and I cannot pop my delts up with my arms all bent out of shape. I'll keep banging at them.

September 24, 2010
Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 85 lbs
Set 4: 5 x 115 lbs
Set 5: 2 x 159 lbs
Set 6: 5 x 175 lbs
Set 7: 5 x 175 lbs
Set 8: 5 x 175 lbs

Bench Press - Barbell, Flat
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 80 lbs
Set 4: 3 x 90 lbs
Set 5: 2 x 120 lbs
Set 6: 5 x 135 lbs
Set 7: 5 x 135 lbs
Set 8: 5 x 135 lbs

Barbell Deadlift
Set 1: 5 x 135 lbs
Set 2: 5 x 160 lbs
Set 3: 2 x 210 lbs
Set 4: 5 x 235 lbs

September 27, 2010
Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 95 lbs
Set 4: 3 x 130 lbs
Set 5: 2 x 170 lbs
Set 6: 5 x 190 lbs
Set 7: 5 x 190 lbs
Set 8: 5 x 190 lbs http://www.youtube.com/watch?v=zrqizQ8yyyg

Shoulder Press - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 55 lbs
Set 4: 3 x 70 lbs
Set 5: 2 x 90 lbs
Set 6: 5 x 100 lbs
Set 7: 5 x 95 lbs
Set 8: 5 x 95 lbs

Power Clean
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 3 x 80 lbs
Set 4: 3 x 100 lbs
Set 5: 3 x 130 lbs
Set 6: 3 x 145 lbs
Set 7: 3 x 145 lbs
Set 8: 3 x 145 lbs

The press was *really* difficult today. I reduced the weight by 5lbs.

September 30, 2010
Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 95 lbs
Set 4: 5 x 135 lbs http://www.youtube.com/watch?v=tI0vPbjyiiY
Set 5: 2 x 170 lbs http://www.youtube.com/watch?v=4s2A77wYDRo
Set 6: 5 x 200 lbs
Set 7: 5 x 200 lbs http://www.youtube.com/watch?v=XK86hcfDkCc
Set 8: 5 x 200 lbs http://www.youtube.com/watch?v=CVelvkwBolA

Bench Press - Barbell, Flat
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 75 lbs
Set 4: 3 x 95 lbs
Set 5: 2 x 125 lbs
Set 6: 5 x 140 lbs
Set 7: 5 x 140 lbs
Set 8: 5 x 140 lbs

Barbell Deadlift
Set 1: 5 x 135 lbs
Set 2: 3 x 165 lbs
Set 3: 2 x 215 lbs
Set 4: 5 x 240 lbs http://www.youtube.com/watch?v=fW8HtnDy9b8

Dips
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

EZ-Bar Curl
Set 1: 10 x 35 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 55 lbs

October 2nd, 2010

Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 105 lbs
Set 4: 5 x 145 lbs
Set 5: 2 x 185 lbs
Set 6: 5 x 210 lbs
Set 7: 5 x 210 lbs http://www.youtube.com/watch?v=QXL8MXloG00
Set 8: 5 x 210 lbs http://www.youtube.com/watch?v=CVelvkwBolA

Shoulder Press - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 55 lbs
Set 4: 3 x 70 lbs
Set 5: 2 x 80 lbs
Set 6: 5 x 80 lbs
Set 7: 5 x 80 lbs

Power Clean
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 3 x 85 lbs
Set 4: 3 x 105 lbs
Set 5: 3 x 135 lbs
Set 6: 3 x 135 lbs
Set 7: 3 x 135 lbs

EZ-Bar Curl
Set 1: 16 x 35 lbs
Set 2: 16 x 35 lbs
Set 3: 16 x 45 lbs
Set 4: 10 x 35 lbs
Set 5: 10 x 35 lbs
Set 6: 10 x 35 lbs

Dips
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Crunches
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

[Carnivroar]

Hey man, welcome here. Couple of things I noticed on your squat.

-You're doing high bar, are you aware of that?

-You don't seem to be going low enough

-Your not shoving your knees out, which contributes to the above

-Your stance looks too narrow

-Stretch

-Get new shoes, flat soled ones

: )

You might want to start a form check thread to get better feedback on that.

[vince]

Hey man, welcome here. Couple of things I noticed on your squat.

-You're doing high bar, are you aware of that?

-You don't seem to be going low enough

-Your not shoving your knees out, which contributes to the above

-Your stance looks too narrow

-Stretch

-Get new shoes, flat soled ones

: )

You might want to start a form check thread to get better feedback on that.

Thanks Carnivroar.

They're intended to be low bar squats. Depth is a known issue and I'm working on it... the latest squats are a bit lower and wider than the original video:

Original: http://www.youtube.com/watch?v=zrqizQ8yyyg

Latest:
http://www.youtube.com/watch?v=QXL8MXloG00
http://www.youtube.com/watch?v=CVelvkwBolA

I'm also concentrating on pushing the knees out, is it not evident in the latest?

I ordered a pair of converse shoes... no idea where to get WL shoes though, figured I'd start with chucks.

I poked Rip in the Q&A section, he gave me a ton of things to work on

[vince]

Missed a workout this week.

Wednesday, October 6, 2010

Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 135 lbs
Set 4: 5 x 155 lbs
Set 5: 4 x 185 lbs
Set 6: 5 x 225 lbs
Set 7: 5 x 225 lbs
Set 8: 5 x 225 lbs

Bench Press - Barbell, Flat
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 65 lbs
Set 4: 3 x 95 lbs
Set 5: 2 x 125 lbs
Set 6: 5 x 145 lbs
Set 7: 5 x 145 lbs
Set 8: 5 x 145 lbs

Barbell Deadlift
Set 1: 5 x 135 lbs
Set 2: 5 x 155 lbs
Set 3: 3 x 185 lbs
Set 4: 2 x 225 lbs
Set 5: 5 x 250 lbs

Dips
Set 1: 10 reps
Set 2: 10 reps
Set 3: 6 reps

Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

[vince]

Friday, October 8, 2010

Learned a valuable lesson today while performing the 210 warmup squat... load appreciation. I entered that set thinking it was a 'warmup' and divebombed into the hole expecting to shoot back out... I did, but it wasn't easy!

Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 115 lbs
Set 4: 3 x 160 lbs
Set 5: 2 x 210 lbs
Set 6: 5 x 235 lbs
Set 7: 5 x 235 lbs
Set 8: 5 x 235 lbs

Shoulder Press - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 50 lbs
Set 4: 3 x 60 lbs
Set 5: 2 x 80 lbs
Set 6: 5 x 90 lbs
Set 7: 5 x 90 lbs
Set 8: 5 x 90 lbs

Bent-Over Row - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 80 lbs
Set 4: 3 x 100 lbs
Set 5: 2 x 130 lbs
Set 6: 5 x 145 lbs
Set 7: 5 x 145 lbs
Set 8: 5 x 145 lbs



Crunch
Set 1: 45 reps
Set 2: 45 reps
Set 3: 45 reps

[vince]

Monday, October 11, 2010
I kickboxed earlier in the morning and my hip was a bit stiff. Also loaded the first work set of squats as 230 instead of 240.

Dips - Chest Version
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Crunch
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Squats - Barbell
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 120 lbs
Set 4: 5 x 165 lbs
Set 5: 2 x 215 lbs
Set 6: 5 x 230 lbs
Set 7: 5 x 240 lbs
Set 8: 5 x 240 lbs

Bench Press - Barbell, Flat
Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 85 lbs
Set 4: 3 x 105 lbs
Set 5: 2 x 135 lbs
Set 6: 5 x 150 lbs
Set 7: 5 x 150 lbs
Set 8: 5 x 150 lbs


Barbell Deadlift
Set 1: 5 x 135 lbs
Set 2: 5 x 135 lbs
Set 3: 5 x 155 lbs
Set 4: 3 x 180 lbs
Set 5: 2 x 230 lbs
Set 6: 5 x 260 lbs
Set 7: 5 x 260 lbs

Lat Pulldowns - Wide-Grip
Set 1: 10 x 80 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 130 lbs

Stationary Bike
Time: 00:20:00

[Bloodninja666]

Are you really 215 lbs? Where are you hiding it?

[vince]

213 today. Don't understand the hiding comment?

[vince]

Wednesday, October 13, 2010

This day was a wash. On top of generally feeling like shit I also had some hip pains. Had to give up after 4 warmup squats. Went to physio the next day and the PT says my glute med needs some work. He recommends some abduction work on a nautilus machine. Sane advice?