starting strength gym
Page 1 of 9 123 ... LastLast
Results 1 to 10 of 81

Thread: John's Starting Strength Log

  1. #1
    Join Date
    Jul 2009
    Location
    The Kingdom
    Posts
    613

    Default John's Starting Strength Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    I’ve wanted to do the Starting Strength program for several months now, but the complete lack of an appropriate gym that I can get to has prevented me from doing so. Luckily, Santa Claus brought me a power rack and 400 pounds of weights.

    Brief background: I’m 36, 5'10" and about 176 pounds. I spent my early 20’s in the Marine Corps and now I rot in a cubicle. I’ve been Crossfitting for about a year in the gym where I work, but as it has no barbell or rack, I’ve been fairly limited in some of the heavy work. Crossfit has been great, and I really like the workouts, but I really want to get strong, so here I am. I’ll be working out in my garage. I live in Connecticut, so its pretty cold in there.
    Last edited by TartanEagle; 12-28-2009 at 12:26 PM.

  2. #2
    Join Date
    Jul 2009
    Location
    The Kingdom
    Posts
    613

    Default SS workout #1

    12/25/09 Day 1: I'm following the Onus Wunsler program.

    Workout A:
    Squat
    45x5x2
    65x5
    85x5
    105x5
    125x5
    145x5x3

    Press
    45x5
    65x5
    75x5
    85x5
    95x5x3

    Deadlift
    95x5
    145x5
    185x3
    225x2
    255x5x3

    Squats got heavy in a hurry. I haven't done backsquats in probably 6 years, and I doubt they were done correctly back then. I've done plenty of pressing during Crossfit, so this was not difficult. I am being conservative on the weights, so I don't stall too soon. As for deadlifts, I have done 335 for 5 recently, but not after squatting. I was surprised how heavy this felt.
    Last edited by TartanEagle; 12-29-2009 at 08:12 AM. Reason: Put in workout date

  3. #3
    Join Date
    Jul 2009
    Location
    The Kingdom
    Posts
    613

    Default SS workout #2

    12/27/09
    Day 2

    Workout B:
    Squat
    45x5x2
    75x5
    105x5
    135x2
    155x5x3
    Squats were easier than the previous workout.

    Bench Press
    45x5x2
    75x5
    95x5
    115x5
    125x5x3
    I haven't done barbell BP in years. I have always workout out solo, so I typically use dumbbells. This was a bit on the light side, but my form was sloppy on the first set. By the third set it was going up easily. I may make a 10 pound jump for the next workout.

    Back ext
    BWx10x3

    Chins
    BWx12
    BWx11
    BWx13 (I guess I was sandbagging the first 2 sets)
    I have always done a pronated grip pullup, and can do around 20 that way. Supinated chins needs a little getting used to, but I will switch to weighted 5's shortly.
    Last edited by TartanEagle; 12-29-2009 at 08:12 AM. Reason: Put in workout date

  4. #4
    Join Date
    Dec 2009
    Location
    Statesboro, GA
    Posts
    51

    Default

    Hi! What kind of setup do you have for back ext?

  5. #5
    Join Date
    Jul 2009
    Location
    The Kingdom
    Posts
    613

    Default

    Right now I am using my bench with my heels held under a loaded up bar. The range of motion is not great, but its the best I could come up with so far. I'll troll craigslist for a better piece of equipment, but use this method in the meantime.

  6. #6
    Join Date
    Dec 2009
    Location
    Statesboro, GA
    Posts
    51

    Default

    Ok. Thanks for the tip. I was thinking about getting a cheap-o GHD from Rogue Fitness, but I'll try what you're doing and save up for a real GHD.

  7. #7
    Join Date
    Jul 2009
    Location
    The Kingdom
    Posts
    613

    Default SS workout #3

    12/29/09

    First workout done before work. I drank a lot of coffee. It was 20 degrees outside, my garage is typically 10 degrees warmer (or rather, 10 degrees less cold).

    Squats:
    45x5x2
    75x5
    105x5
    125x5
    145x2
    165x5x3
    Squats are still getting easier. I think this will reverse next week. These got me very warm for the rest of my workout.

    Press:
    45x5
    65x5
    80x5
    90x5 (meant to do 2)
    100x5x3

    Powerclean:
    95x2 (hang)
    95x4 (hang)
    95x3 (full)
    105x3
    115x3
    125x3x5

    I managed to drink about 40 ounces of coffee during this workout. I feel good now, but I'll probably be dragging this afternoon.
    Last edited by TartanEagle; 02-07-2010 at 02:13 PM.

  8. #8
    Join Date
    Jul 2009
    Location
    The Kingdom
    Posts
    613

    Default SS Workout #4

    12/31/09

    Squats
    45x5x2
    95x5
    135x5
    155x2
    175x5x3
    Bench Press45x5
    65x5
    85x5
    115x2
    130x5

    Back Extension
    BWx15x2 Done using my bench, with feet supported by a loaded bar. ROM is limited.
    BWx10x3 I switched my bench for a portable workbench which allowed for full ROM on this exercise

    Chins
    BWx15
    BWx12
    BWx11

  9. #9
    Join Date
    Jul 2009
    Location
    The Kingdom
    Posts
    613

    Default SS workout #5

    1/2/2010

    Squats
    45x5x2
    95x5
    135x5
    155x2
    185x5x3

    Press
    45x5
    85x5
    95x3
    105x5x3

    Deadlift
    95x5
    145x5
    185x3
    235x2
    275x5

    Yesterday was one week in, and I gained 7 pounds. I still feel that I need to eat more, but with getting all the milk in, its a lot of work to keep eating.

  10. #10
    Join Date
    Nov 2009
    Location
    Fayetteville, Arkansas
    Posts
    1,200

    Default

    starting strength coach development program
    Just keep at it man.

    The milk gets easier and easier the more you do it. After the 2nd week or so I no longer noticed that I was constantly full of milk.

    I've found that the best way to do the milk thing is have a glass or two before you leave for work.

    If you have a refrigerator available, take it to work and drink a glass every 1-1.5 hrs. Drink it slowly if you have to, just try and keep a regular schedule.

    At 1 glass every 1 hour, I am able to consume nearly an entire gallon at work. I'll have maybe 2-3 glasses left for when I get home. That means more room for a large dinner.

Page 1 of 9 123 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •