40 Days of Starting Strength

[JStrong]

***
I have finished this log and moved to a new program.I was on the program for just over 4 months, and was fairly faithful to the routine. I gained 17 lbs., had two injury breaks, and added the following to my lifts:

Squat
115 --> 285, 170 lb.
Bench
125 --> 160, 35 lb.
Press
85 --> 120, 35 lb.
Deadlift
185 --> 315, 130 lb.

Feel free to read through and see what SS can do for you--and buy the damn book!
***


Been on the program for a month and lurking here a couple of weeks. Figured it was time to post for tips, encouragement, motivation, etc.

31 years old, 5'11", 190, thoroughly average. Unlike everyone else here who seems to be either:

1) 6'4", 240, and 22 years old
or
2) 5'8", 165, and coming off XFit squatting 300 to start the program.

Not an insult, just not quite there myself!

Anyway, I was a high school wrestler, did a few years of karate, but have basically spent the last decade sitting at a desk, drinking scotch, and smoking half a pack a day.

Quit smoking in December, starting doing 'fitness' stuff, and began SS in early February. Still love scotch.

Let's see...I'm going to do 40 SS Workouts before I reassess and change things up, mostly because it's a specific, if arbitrary, goal, plus that's roughly 3 months.

Started the program on a diet (and hit a wall) but have since been on a caloric surplus. And I'm doing the Practical Programming Novice Program, and actually bought SS and have read it twice. Weird I know.

Ok, away we go...

[JStrong]

I started with "fuzzy" fitness goals but a very specific desire to lose some weight--I was right at the borderline of getting past "thick" and onto "skinny fat."

Started at probably 205 in early January.

Week 1 (1/17/10 -1/23/10)

Begin diet--1700-2100 calories per day, started eating breakfast

4 mile loop 2x (walk)
moderate daily exercise, 10-30 minutes

201 lbs -> 199

[JStrong]

Week 2 (1/24/10 -1/30/10)

Sick all week, diet continues.

heavy exercise ball stretching 1/30 & chest work, 20 min. walk

199 -> 196

[JStrong]

Found SS online searching for "Strength not size," since I don't really want to get big & muscular, at least not intentionally. Now I see that it might be inevitable to some extent but I'm cool with it now.

I also cut out grain and sugar from my diet (ala Mark Sisson)
Week 3 (1/31 -2/6)

Begin powerlifting forms, went low carb, still dieting,
prep for Rippetoe's w/ air & light bar
squat press deadlifts, still slightly sick

196 -> 191

[JStrong]

Like I said before, I am doing the Practical Programming Novice Program.

2/9 - Begin Rippetoes

Warmup

5 min bike

Squat

45 x 5 x 2
65 x 5 x 1
95 x 5 x 1 <-- little weak
105 x 5 x 1
115 x 5 x 3 <--last 2 reps hard

Bench

45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
115 x 5 x 1
125 x 5 x 3

Chinups

4x
3x --more rest!
3x <--kick on last

[JStrong]

2/11

Warmup

5 min bike, level 2

Squat

45 x 5 x 2
65 x 5 x 1
95 x 5 x 1 <-- little weak
120 x 5 x 3

Press

45 x 5 x 2
55 x 5 x 1
65 x 5 x 1
75 x 5 x 1
85 x 5 x 1
85 x 5 x 1 <-- hard 5th
85 x 5 x 1 <-- 'jumped' to get 5th

Deadlift

135 x 5 x 1 <--probably being a pussy, add 20 next time.

[JStrong]

With the Deadlift, I'd read about not using smaller plates than 45s and didn't see a ready 'stand' to start with smaller weights lying around. Plus, it was kind of intimidating and I didn't really know what I was doing, so I banged out my one set and figured it was good.

[JStrong]

2/13

Warmup

5 min bike, level 2

Squat

45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
130 x 5 x 1 <-- 4 & 5! ; ! = HARD
130 x 5 x 1
130 x 5 x 1 <--5!

Bench

45 x 5 x 2
70 x 5 x 1
95 x 5 x 1
130 x 5 x 1
130 x 5 x 1
130 X 4 X 1 <-- fail on 5

Pullups

1x
2x
2x

[JStrong]

Dropped from 191 lbs. --> 189. This was great (my first goal was weight loss) but led to problems later....

2/15

5 min. warmup on bike

Squat
45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
115 x 5 x 1
135 x 5 x 3 <-- no problem

Press
45 x 5 x 2
75 x 5 x 1
90 x 5 x 3 <-- no problem

Chinups
4 x 2 x 2

[JStrong]

2/17

5 min. warmup on bike

Squat
45 x 5 x 2
65 x 5 x 1
95 x 5 x 1
120 x 5 x 1
150 x 5 x 3

Bench
45 x 5 x 2
75 x 5 x 1
105 x 5 x 1
135 x 5 x 3

Deadlift
95 x 5 x 1
135 x 5 x 1
185 x 5 x 1

Different gym, with rubber weights and a platform, so they had full sized 25s.