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Thread: Steph's log

  1. #1
    Join Date
    Dec 2010
    Posts
    10

    Default Steph's log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Just started SS program

    All weights are in pounds

    Sat Dec 11 2010

    Squat
    warm- up
    5x5 45
    1x5 65
    1x5 85

    work set
    3x5 100

    Press
    warm up
    5x5 45lbs

    work set

    1x5 65 too heavy
    2x5 55

    Deadlift
    warm up
    3x5 65
    1x5 105

    work set
    1x5 150 too heavy, stopped after 4th rep for a min, then completed last rep

    Mon Dec 13, 2010

    Squat
    warm up
    5x5 45
    1x5 65
    1x5 85

    work set
    3x5 105

    Bench press
    warm up
    5x5 45

    work set
    3x5 65

    Power clean
    5x3 50

    Wed Dec 15, 2010

    Squat
    warm up
    5x5 45
    1x5 65
    1x5 85

    work set
    3x5 110

    Press
    warm up
    5x5 45

    work set
    3x5 57

    Deadlift
    warm up
    3x5 65
    1x5 105

    work set
    1x5 145


    drank half gallon of milk each day wed 15th -friday 17th

  2. #2
    Join Date
    Jul 2010
    Posts
    1,946

    Default

    Congrats on getting started and welcome to the forums .

  3. #3
    Join Date
    Dec 2010
    Posts
    10

    Default

    thanks for the welcome!

  4. #4
    Join Date
    Nov 2010
    Posts
    123

    Default

    welcome to SS-I just started logging a couple weeks ago.

  5. #5
    Join Date
    Dec 2010
    Posts
    10

    Default

    awesome, another woman! hard to find around here.

  6. #6
    Join Date
    Dec 2010
    Posts
    10

    Default

    Sunday Dec 19, 2010

    Squat
    warm up
    5x5 45
    1x5 65
    1x3 85
    1x1 105

    work set
    3x5 115

    Bench press
    warm up
    5x5 45

    work set
    3x5 70

    Power clean
    warm up
    5x3 60

    work set
    5x3 70

  7. #7
    Join Date
    Dec 2010
    Posts
    10

    Default

    Tue Dec 21, 2010

    Squat
    warm up
    5x5 45
    1x5 65
    1x5 85

    work set
    3x5 120

    Press
    warm up
    5x5 45

    work set
    3x5 60

    Deadlift
    warm up
    3x5 65
    1x3 85
    1x3 105

    work set
    1x5 150

    Drank a gallon of milk sunday, monday and today

  8. #8
    Join Date
    Dec 2010
    Posts
    10

    Default

    Thursday Dec 23, 2010

    Squat
    warm up
    5x5 45
    1x5 65
    1x5 85
    1x3 105
    1x1 115

    work set
    3x5 125

    Bench press
    warm up
    3x5 45
    1x5 65

    work set
    3x5 75

    Power clean
    warm up
    4x3 60

    work set
    5x3 80

    A couple of times on the power cleans I felt like I was slamming the bar into my chest, can't be good.

    I have been having this mid to lower back annoyance, not real pain, hardly enough to even mention but it could mean I'm doing something wrong. Has anyone experienced this in their early lifting? I feel it when I'm not training but tonight I noticed it after the squats. probably nothing

  9. #9
    Join Date
    Aug 2010
    Posts
    595

    Default

    You do indeed have a log! I responded to your shoe question in the other thread. Just a note, people are more than happy to answer any specific questions you may have regarding your workout (shoes, other gear, etc.) posted in your log. You are welcome to post in the other sections of the forums as well.

    The SS program is an excellent program and its awesome to see you found it and are following it. I would suggest only one thing from reviewing your log thus far. You are doing a large number of warm-up sets and at only slightly lower weights than your worksets. This may not impinge on your progress now, but down the road when the weight gets significantly heavier, you will pre-exhaust yourself and not be able to invest as much into your worksets.

    I would recommend a similar warm-up for your "biggest" exercises:
    1x5 - around 20% of your workset
    1x4 - 40% of your workset
    1x3 - 60% of your workset
    1x2 - 80% of your workset

    I realize that you may be unable to go so low as the bar may be at 60% of your workset, but try holding a plate against your chest, or a dumbell for Squats, etc. With my girlfriend (who is also doing the program), I had her warmup using the plates. So for Squat, if she is Squatting 60lbs, she'd warm-up with no weight for 5; a 15lb plate for 4; 30lb plate for 3; and the bar for 2. The only thing this didn't work out for was Deadlift, in which case she only uses the bar.

    Regarding the lower back twinge. It is highly possible that your lower back muscles are sore from having to handle this new load (the lifted weights). I know myself, and many other lifters during the SS program have experience a lot of lower back soreness because your back muscles are trying to catch up with the load imposed on your frame. If this is the case, it will pass. I personally noted lower back soreness also just recently because I was trying to use Low Bar Squat form with the bar in a High Bar Squat position. In essence, I was squatting but putting more strain on my lower back than I should have. Double check your bar position and keep a mental cue while squatting to keep your lower back in extension throughout.

    Hope that helps and good luck!
    Last edited by Zee-man; 12-27-2010 at 01:16 PM.

  10. #10
    Join Date
    Nov 2010
    Posts
    123

    Default

    starting strength coach development program
    Hey Steph,
    Where did you order your shoes from? What size shoe do you normally wear in regular shoes? Just wondering-I'd like to get a pair but hesitate with size not fitting and then having to pay to have them returned and shipped again.

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