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Thread: Syrak's Starting Strength Log

  1. #1
    Join Date
    Nov 2010
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    Default Syrak's Starting Strength Log

    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    I have been training on/off for a few months (years), and stumbled over the legendary Starting Strength program. After I read around on this forum for some time, I decided that this would be the program to change my workout history.
    I do not have any best lifts (I have trained far too inconsistently to have any), and I weigh about 87 kg, 180 cm with approximately 25% body fat.
    I will have my first workout tonight, will let you guys know how it went!
    And so my journey begins.
    Last edited by Syrak; 01-11-2011 at 03:31 AM.

  2. #2
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    Nov 2010
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    I had some payment problems, but had my first workout yesterday. Since I have a longer training history, I decided to add dips and chins from day 1. My workout yesterday:
    Squat: 20x5, 30x5, 40x5, 50x5, 60x3x5 (65)
    Bench press: 20x5, 30x5, 40x5, 50x3x5 (52,5)
    Deadlift: 20x5, 30x5, 40x5, 50x5, 60x5, 70x5 (75)
    Dips: BWx2x7 (+2,5)

    I did three sets when the weights started to slow down (by a very small amount, I decided to play it conservative and get everything right from the beginning.)

    The numbers in parentheses are the weights for the next workout's working sets.
    Last edited by Syrak; 01-25-2011 at 01:45 AM.

  3. #3
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    Jun 2010
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    Here's some advice, that I would take if I were you. Stick with 2.5kg jumps on the bench from the beginning (and quickly switch to 1.25 when it starts to get difficult), and no more than 5kg jumps on the squat and deadlift (eventually 2.5). It will get difficult sooner than you realize, so you should stretch out the easy part as long as possible and give your body enough time to make adaptations so that you don't develop any weak links too early. I guarantee your workouts will be more enjoyable (and beneficial) for you.

  4. #4
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    Nov 2010
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    Thank you for the advice! I have adjusted the weights for the next workout accordingly!

  5. #5
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    Nov 2010
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    2nd workout finished strong.
    Squat: 20x5, 35x5, 50x5, 65x3x5 (70)
    Press: 20x5, 25x5, 30x5, 35x3x5 (32,5)
    Power clean: 20x3, 30x3, 40x5x3 (42,5)
    Chin-ups: BWx5, BWx4

    Determined the weights as outlined in the book. The press was a little too high, so I will continue the cycle as if I did 30x3x5 today, and thus increase to 32,5 next workout.

  6. #6
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    Nov 2010
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    Today's workout:
    Squat: 20x5, 35x5, 50x5, 70x3x5 (75)
    Bench press: 20x5, 35x5, 52,5x3x5 (55)
    Deadlift: 20x5, 35x5, 50x5, 62,5x5 75x3x5 (80)
    Dips: +2,5x2x5 (+5)
    Last edited by Syrak; 01-31-2011 at 07:16 AM.

  7. #7
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    Nov 2010
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    Today's workout:
    Squat: 20x5, 35x5, 55x5, 75x3x5 (80)
    Press: 20x2x5, 32,5x3x5 (35)
    Power clean: 20x5x3, 30x2x3, 42,5x5x3 (45)
    Chin-ups: BWx5/5/2

    I am starting to follow the fighter pull-up program protocol by Pavel Tsatsouline on the days I do chin-ups, only using 3 sets.
    Last edited by Syrak; 02-02-2011 at 11:13 AM.

  8. #8
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    Nov 2010
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    Today's workout:
    Squat
    20x5
    40x5
    60x5
    80x3x5
    (85x3x5)

    Bench press
    20x5
    37,5x5
    55x3x5
    (57,5x3x5)

    Deadlift
    20x5
    40x5
    60x5
    80x5
    (85x3x5)

    Dips
    BW+5x5/5
    (BW+7,5x5/5)

  9. #9
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    Nov 2010
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    I am about to get addicted to squats! I honestly miss them on my off-days.
    I have decided to drop the dips and chins, atleast for now. I figured that continued progress on the main lifts were my first priority, and that I didn't want to hamper my gains.

  10. #10
    Join Date
    Dec 2010
    Location
    Chicago
    Posts
    166

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    starting strength coach development program
    Quote Originally Posted by Syrak View Post
    I have decided to drop the dips and chins, atleast for now. I figured that continued progress on the main lifts were my first priority, and that I didn't want to hamper my gains.
    Nice.

    Good luck with your program!

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