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Thread: LittleLiz gets Muscles

  1. #1
    Join Date
    Jun 2011
    Posts
    55

    Default LittleLiz gets Muscles

    • starting strength seminar april 2024
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    I’ve decided to start a workout log on here and since I have only been doing Starting Strength for about 5 weeks I figure that I will just put my old workouts on here so I have my entire log in one place. At least I don’t have to worry about losing my paper log and not knowing how my progress went. Last summer I started doing Strong Lifts 5x5 and lasted for about 3 months. I was happy with how my progress was moving and I was putting up higher numbers and overall really happy with how things were going until I hit 135 with my squats and realized that I wasn’t getting deep enough. My form had basically deteriorated and I got frustrated, took “time off” and didn’t come back to anything similar until this summer.

    I did some Crossfit workouts for about a month before starting Starting Strength. I really enjoyed the workouts but I didn’t feel like I was able to measure my progress the way that I wanted to so I switched to Starting Strength.

    I am 27, 5’6”, 140lbs. Oh, and I'm female and weights are in lbs.

    5/25/2011
    This was my feeler workout to see where I should start weight wise.
    Squats
    45 x 5
    65 x 5
    75 x 5

    Bench
    45 x 5
    55 x 5
    65 x 5

    Deadlift
    95 x 5
    135 x 5


    5/27/2011
    Squat
    65 x 5
    65 x 5
    65 x 5

    OHP
    45 x 5
    45 x 5
    45 x 5

    Power Clean
    65 x 3
    65 x 3
    65 x 3


    5/31/2011
    Squat
    70 x 5
    70 x 5
    70 x 5

    Bench
    55 x 5
    55 x 5
    55 x 5

    Chinups
    W/pink band assist wrapped 2x around bar
    2 pullups/3 negatives
    2 pullups/3 negatives
    2 pullups/3 negatives


    6/2/2011
    Squat
    75 x 5
    75 x 5
    75 x 5

    OHP
    50 x 5
    50 x 5
    50 x 5

    Deadlift
    135 x 5

    6/4/2011
    Squat
    80 x 5
    80 x 5
    80 x 5

    Bench
    60 x 5
    60 x 5
    60 x 5

    Power Clean
    67.5 x 5
    67.5 x 5
    67.5 x 5


    6/6/2011
    Squat
    85 x 5
    85 x 5
    85 x 5

    OHP
    55 x 5
    55 x 5
    55 x 5

    Chin Ups
    W/pink band assist wrapped 2x around bar
    4 pullups/1 negatives
    3 pullups/2 negatives
    2 pullups/3 negatives

    6/8/2011
    Squat
    90 x 5
    90 x 5
    90 x 5

    Bench
    65 x 5
    65 x 5
    65 x 5

    Power Clean
    70 x 3 - Not sure if this counts as as 3 or 2. The 3rd rep was borderline.
    67.5 x 3
    67.5 x 3

    6/11/2011
    Squat
    95 x 5
    95 x 5
    95 x 5

    OHP
    60 x 5
    60 x 4
    60 x 3

    Deadlift
    140 x 5

    6/14/2011
    Squat
    100 x 5
    100 x 5
    100 x 5

    Bench
    70 x 5
    70 x 5
    70 x 5

    Chin Ups
    W/pink band assist wrapped 2x around bar
    5
    4 pullups/1 negatives
    4 pullups/1 negatives

    6/16/2011
    Squat – I think I just psyched myself out on these. I should have gotten them
    102.5 x 4
    102.5 x 5
    102.5 x 4

    OHP
    60 x 5
    60 x 5
    60 x 5

    Barbell Rows – switched from Power Cleans
    65 x 5
    65 x 5
    65 x 5

    6/18/2011
    Squat
    102.5 x 5
    102.5 x 5
    102.5 x 5

    Bench
    75 x 5
    75 x 5
    75 x 5

    Deadlift
    145 x 5

    6/21/2011
    Squat
    105 x 5
    105 x 5
    105 x 5

    OHP
    62.5 x 5
    62.5 x 5
    62.5 x 5

    Chin Ups
    W/pink band assist wrapped 2x around bar
    5
    5
    5


    6/24/2011
    Squat
    107.5 x 5
    107.5 x 5
    107.5 x 5

    Bench
    80 x 4
    80 x 3
    80 x 2

    Barbell Rows
    67.5 x 5
    67.5 x 5
    67.5 x 5

    6/27/2011
    Squat
    110 x 5
    110 x 5
    110 x 4
    Starting to good morning a little - trying to choose to fail a rep instead of do it with terrible form just to move up in weight.

    OHP
    65 x 4
    65 x 3
    65 x 4

    Chin Ups
    W/pink band assist wrapped 1x around bar
    5
    4 Pull Ups/1 negative (negative w/o resistance band)
    4 Pull Ups/1 negative (negative w/o resistance band)

    6/29/2011
    Squat
    110 x 5
    110 x 5
    110 x 5

    Bench
    80 x 5
    80 x 4
    80 x 3

    Barbell Rows
    70 x 5
    70 x 5
    70 x 5

    7/1/2011
    Squat
    112.5 x 5
    112.5 x 5
    112.5 x 5
    Doing more good morning than I want to be doing. Repeat this weight next time and correct form.

    OHP
    65 x 5
    65 x 4
    65 x 4

    Deadlift
    150 x 5

    7/5/2011
    Squats
    112.5 x 5
    112.5 x 5
    112.5 x 5

    Bench
    80 x 5
    80 x 4
    80 x 3
    Noticed here that my arms are at a 90 degree angle to my body instead of a 45. I tried to correct this on sets 2 and 3 and the change in form probably had something to do with not getting the weight. I’ll decrease next time and work on keeping my arms at more of a 45.

    Chin Ups
    W/pink band assist wrapped 1x around bar
    5
    5
    4 Pull ups/1 Negative (negative w/o resistance band)
    Last edited by LittleLiz; 07-08-2011 at 11:27 AM. Reason: making format easier to read

  2. #2
    Join Date
    Jun 2009
    Location
    Chicago, IL
    Posts
    2,150

    Default

    Your screename makes me think of Thin Lizzie, an excellent band. Best of luck!

  3. #3
    Join Date
    Jun 2011
    Posts
    55

    Default

    Quote Originally Posted by Mr.City View Post
    Your screename makes me think of Thin Lizzie, an excellent band. Best of luck!
    Thanks! I am pretty excited about getting started and making some progress.

  4. #4
    Join Date
    Jun 2011
    Posts
    55

    Default

    7/11/2011

    Worst workout ever. Not trying to make any excuses but I attribute todays fails to the (near) week off and increase in alcohol consumption. I was in Colorado for a wedding and I missed 2 workouts and drank way more than typical. I also got home at 3AM today and didn't sleep nearly as much as normal so ideally this shittastic workout is in thanks to all of that. Heres to hoping that Wednesday goes a little (or a lot) better.

    Anyway, here is what happened today;
    Squats
    115 x 4
    115 x 3
    115 x 1 (wtf?!)

    I think that I am leaning too far foreward in my squats causing the bar to be too far forward but I am not positive. I tried to get some video but the garage is pretty dark tonight and you cant see them well. I am going to try to work out earlier on Wednesday and get a lighter, better quality video.

    OHP
    65 x 4
    65 x 3
    65 x 3
    I didn't expect to get these after not doing OHP for 10 days. I also already tried this weight 2x and failed. Next time I'll get it.

    Chin Ups
    W/pink band assist wrapped 1x around bar
    5
    5
    5
    At least there was an improvement somewhere. Now I have to decide...more reps? Try to find a way to do less assistance? I have a week to decide.

  5. #5
    Join Date
    Jun 2011
    Posts
    55

    Default

    7/13/11

    Today was so much better than Monday. I feel pretty comfortable with my diagnosis of shitty food + small amount of sleep + alcohol all weekend = shitty workout. I was really pretty happy with how today felt so I can't complain too much. Maybe this is a good reason to lay off the wine a little this weekend.

    Squat
    Warm up:
    45 x 5
    75 x 4
    95 x 2
    Working sets:
    115 x 5
    115 x 5
    115 x 5
    Yes!!!

    Bench
    Warm up:
    45 x 5
    Working sets:
    72.5 x 5
    72.5 x 5
    72.5 x 5
    I decreased to this weight because I failed 3x at 80 lbs. I am working on keeping the bar in a straight line but I still felt like these were harder than they should have been. Most likely due to the long break from working out and tweaking form.

    Barbell rows
    Warm up:
    45 x 5
    Working sets:
    72.5 x 5
    72.5 x 5
    72.5 x 5
    It seems a little odd that I am benching the same that I am rowing but oh well. These were pretty tough but I managed. My body is already sore. I need to foam roll and stretch.
    Last edited by LittleLiz; 07-13-2011 at 09:08 PM.

  6. #6
    Join Date
    May 2010
    Location
    Rio de Janeiro, Brazil
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    9,733

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    Quote Originally Posted by LittleLiz View Post
    shitty food + small amount of food + alcohol all weekend = shitty workout.
    I would blame the small amount of shitty food more than anything. You'll see a pattern when it comes to this, and hopefully avoid it. Keep up the good work!

  7. #7
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    Jun 2011
    Posts
    55

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    Quote Originally Posted by Carlos Daniel View Post
    I would blame the small amount of shitty food more than anything. You'll see a pattern when it comes to this, and hopefully avoid it. Keep up the good work!
    That should have said small amount of sleep. Maybe I'm still tired haha. I definitely have been eating way more than previously 'normal'. Thanks!

  8. #8
    Join Date
    Sep 2010
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    Somewhere on a Quest
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    Great lifting! Poor workouts are a fact of lifting life. They are to be expected, usually at the most inopportune moment!

    But a poor workout make the good ones all the sweeter!

  9. #9

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    Starting a log is a great way to improve you workouts.

    Food and sleep are key.

  10. #10
    Join Date
    Jun 2011
    Posts
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    starting strength coach development program
    Quote Originally Posted by Oldster View Post
    But a poor workout make the good ones all the sweeter!
    I agree 100%! I guess you have to take the bad with the good!

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