-
Jack's SS Log
Hello everyone. I'm new to the forums and to Starting Strength. I've been working out regularly for a while now, trying to choose routines from various sources, and I wasn't getting that much stronger. I was doing sets with 185 squat, 205 bench but after reading Starting Strength...well I decided to start from Day 1. I forget how I heard about SS but after going over the website, the wiki, and watching the videos I bought the book and jumped right in.
A little about myself: 28 year old male, about 200 lbs.
Day 1
14 May:
Squat 135 x 3 x 5
Bench Press 155 x 3 x 5
Dead Lift 175 x 1 x 5
Felt like overall I could have done more weight but I really want to focus on my form. I was sore from the squats on my inner thigh. I guess doing them with proper form will do that!
Day 2
16 May
Squat 155 x 3 x 5
Press 75 x 3 x 5
Clean 45 x 4 x 5
Run 1.5 miles
I've never done cleans before so I kep the weight at the bar and was really just practicing the movement. Can't say that I've got it down yet so I'm not sure if I'll add weight the next time. Have to run for my job so I'll keep the mileage low. I did feel pretty good during the run, even with a sore groin.
Last edited by jwt708; 05-26-2011 at 01:51 AM.
-
Day 3
19 May
Squat 175 x 3 x 5 - weight was challenging
Bench Press 165 x 3 x 5 - felt really easy
Dead Lift 205 x 5 - hard, but just right
I work midnights so I didn't miss a day, I just worked out after work today instead of before.
Last edited by jwt708; 05-26-2011 at 01:53 AM.
-
I had a timed event coming up so I haven't had a workout until after.
Day 4
24 May
Squat 185 x 3 x 5 - weight was very hard, not to mention my legs and back were exhausted
Press 85 x 3 x 5 - good weight
Clean 55 x 3 x 5 - after three warmup sets with the bar I felt I could add some weight
Next workout the squat and press will go up 5 lbs, with 10 on the clean. My last rep of the squat my form suffered, think I may have rounded my back.
Last edited by jwt708; 05-26-2011 at 01:52 AM.
Reason: Spelling
-
Day 5
27 May
Squat 190 x 3 x 5 - hard. Concerned that my form needs work.
Bench Press 175 x 3 x 5 - good weight
Dead Lift 215 x 5 - good weight
-
Day 6
29 May
I'm going to include the warm ups for each exercise.
Squat
Bodyweight x 10
45 x 2 x 5
85 x 5
135 x 3
175 x 2
195 x 3 x 5
Press
45 x 2 x 5
70 x 5
90 x 3 x 5
Clean
45 x 2 x 5
65 x 3 x 5
Squats felt better today than last time. Press and clean felt good but a couple of the cleans had some form issues - the bar too far in front of my body - and I just didn't count those. I'll add 5 lbs to the squat and press next time and 10 to the clean.
-
Day 7
3 June
Squat
Bodyweight x 10
45 x 2 x 5
85 x 5
135 x 3
175 x 2
200 x 3 x 5
Bench Press
45 x 2 x 5
85 x 5
115 x 3
155 x 2
185 x 3 x 5
Dead Lift
135 x 5
185 x 4
220 x 3 x 5
Didn't mean to go to 185 on bench today, but the set was fine. Squats felt real good - no where near as hard as 190 felt - and it felt like I could have done more on the dead lift.
-
Day 8
5 June
Squat
Bodyweight x 10
45 x 2 x 5
85 x 5
135 x 3
175 x 2
205 x 3 x 5
Press
45 x 2 x 5
70 x 4
95 x 3 x 5
Clean
45 x 2 x 5
75 x 3 x 5
Squats were hard as hell today, nearly lost my balance on the Press, and the last couple of cleans I may not have brought my elbows up high enough so I did a couple more and I'm only counting the good ones.
-
Day 9
9 June
Squat
Bodyweight x 10
45 x 2 x 5
85 x 5
135 x 4
175 x 3
210 x 3 x 5
Bench Press
45 x 2 x 5
85 x 5
115 x 3
155 x 2
190 x 3 x 5
Dead Lift
135 x 5
205 x 3
225 x 5
My son got sick then I got sick so I missed my workout last week. Hard to convince myself to squat when my face is resting on the toliet seat...Anyway squats have been giving me some trouble. Low back pain. I try to make sure my form is good but I know something isn't right. I imagine there are a couple problems: loss of tightness, too vertical, bringing my chest up too quickly. So all of these things I try to focus on. Oh, I also had a pair of generic kind of athletic shoes that I was wearing. They weren't doing me any favors, particularly with the Cleans so I went ahead and got a pair of Converse. Squat wasn't too bad today. Feels like my form is holding me back. The bench went well, the weight was challenging. Dead lift was good. Today I really noticed how the lats work in the lift and had an unusual experience - while doing my third rep it felt like there wasn't any weight on the bar and everything seemed clearer somehow. It was weird. Whatever.
I'm also about ten pounds heavier, in at about 210. I really haven't paid much mind to what I'm eating. There's more good versus junk at least but I'm not concerned with weight too much right now. My pants fit the same so far so everything is alright. I do plan on cleaning things up though...throttle back on the junk.
-
Catching Up
Haven't posted lately, but here's what I've been up to.
Day 10
11 Jun
Squat
45 x 2 x 5
85 x 5
155 x 3
185 x 2
215 x 3 x 5
Press
45 x 2 x 5
70 x 3
100 x 3 x 5
Clean
45 x 2 x 5
65 x 5
85 x 3 x 5
Day 11
13 Jun
Squat
45 x 2 x 5
85 x 5
155 x 3
185 x 2
220 x 5/3...
Bench Press
45 x 2 x 5
85 x 5
115 x 3
155 x 2
195 x 3 x 5
Dead Lift
135 x 5
185 x 3
230 x 3 x 5
I didn't have very much sleep before this workout, which I feel was only part of the problem with the squats. I decided to take a longer break and drop weight on the squat. My form has issues I'm concerned with I don't want to push it. All the other exercises this day were difficult too.
Day 12
17 Jun
Squat
45 x 2 x 5
85 x 5
135 x 5
165 x 5
185 x 5
205 x 5
Press
45 x 2 x 5
70 x 5
105 x 3 x 5
Clean
45 x 2 x 5
65 x 5
95 x 3 x 5
Today was the first time that the clean really felt challenging. Squats felt good. No pain in my back and my form felt good.
Recap
I've been doing this program now for a month with the following results:
- Bodyweight: 202 - 212
- Squat: 135 - 205
- Bench: 155 - 195
- Deadlift: 175 - 230
- Press: 75 - 105
- Clean: 45 - 95
For this new month of Starting Strength I will clean up my eating - there's been too much crap - more protien, more fruits and vegetables.
-
Good results in a month! Keep up the good work man.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules