Starting Strength Log

[Philip_]

General info about me: 1,97 m / 6'5" male Made in Germany in '87.

I have been to the Amsterdam Squat and Pulling Camps this past weekend and decided to register here and start a Log, and maybe get some feedback on my training.

I tried Starting Strength the first time in 2008 with shitty form and shitty equipment. Bought some quality equipment in 2009 but still struggled with technique and was on and off Starting Strength due to lack of eating, sleeping, time or because I got distracted and tried something else.

After some time off I started again at mid-October 2013, with the goal to finally get through the novice phase.

My current training looks like this:

Workout A: Squat 3x5, Press 3x5, Deadlift 1x5
Workout B: Squat 3x5, Bench Press 3x5, Power Clean 5x3

I set myself some mid-term goals (last in the list below) and a few short-term goals for each Lift:

Deadlift
120 kg / 265 lb
170 kg / 375 lb
220 kg / 485 lb

Squat
100 kg / 220 lb
140 kg / 309 lb
180 kg / 397 lb

Bench Press
80 kg / 176 lb
110 kg / 243 lb
140 kg / 309 lb

Power Clean
70 kg / 154 lb
95 kg / 209 lb
120 kg / 265 lb

Press
60 kg / 132 lb
80 kg / 176 lb
100 kg / 220 lb

Enough writing, more lifting!

[Philip_]

Monday, 23.12.2013

That day was only Bench Press and Curls, since I had been squatting at the camp on Saturday and deadlifting and power cleaning at the camp on Sunday.

BW: 109,3 kg / 241 lb

Bench Press:
20 kg / 44 lb x 5 x 2
31 kg / 68 lb x 5
42 kg / 93 lb x 3
53 kg / 117 lb x 2
64 kg / 141 lb x 5 x 3 (Work Sets)

BB Curl: 27,5 kg / 61 lb x (15, 10)

[Philip_]

Wednesday, 25.12.2013

BW: 109,9 kg / 242 lb

Squat:
20 kg / 44 lb x 5 x 2
39 kg / 86 lb x 5
58 kg / 128 lb x 3
77 kg / 170 lb x 2
96 kg / 212 lb x 5 x 3 (Work Sets)

Press:
20 kg / 44 lb x 5 x 2
29 kg / 64 lb x 5
38 kg / 84 lb x 3
47 kg / 104 lb x 2
56 kg / 124 lb x 5 x 3 (Work Sets)

Deadlift:
40 kg / 88 lb x 5
58 kg / 128 lb x 5
76 kg / 168 lb x 3
94 kg / 207 lb x 2
112 kg / 247 lb x 5 (Work Set)

BB Curl: 28 kg / 62 lb x (15, 8)

[Philip_]

Friday, 27.12.2013

BW: 109,3 kg / 241 lb

Squat:

20 kg / 44 lb x 5 x 2

39 kg / 86 lb x 5
58 kg / 128 lb x 3
77 kg / 170 lb x 2
98 kg / 216 lb x 5 x 3 (Work Sets)

Bench Press:
20 kg / 44 lb x 5 x 2
31 kg / 68 lb x 5
42 kg / 93 lb x 3
53 kg / 117 lb x 2
66 kg / 146 lb x 5 x 3 (Work Sets)

Power Clean:
40 kg / 88 lb x 3
46 kg / 101 lb x 3
52 kg / 115 lb x 2
58 kg / 128 lb x 1
64 kg / 141 lb x 3 x 5 (Work Sets)

BB Curl: 28 kg / 62 lb x (15, 10)

[Nick Klemetson]

You're about my height. How much do you weigh?

[Philip_]

Around 242 lb at the moment. Since I weigh myself before training, I include it in my entries.
I know, I have to eat more. At the training camp Jordan told me I should be at 275 lb, at least.

As I can see in your log you were 211 lb in June. I couldn't find anything in the last pages of your log, so how much do weigh now?

[Nick Klemetson]

I'm 230 right now.

Sorry, I didn't see the weight in your log posts. I guess I skipped right by it.

275 seems to be the ideal powerlifting weight for guys 6'3"-6'6". I don't think it's genetically possible for me to add that much muscle though. Still fine tuning the diet.

Good luck! I'll be following.

[Philip_]

Monday, 30.12.2013

BW: 109,3 kg / 241 lb

Squat:
20 kg / 44 lb x 5 x 2
40 kg / 88 lb x 5
60 kg / 132 lb x 3
80 kg / 176 lb x 2
100 kg / 220 lb x 5 x 3

Press:
20 kg / 44 lb x 5 x 2
29 kg / 64 lb x 5
38 kg / 84 lb x 3
47 kg / 104 lb x 2
58 kg / 128 lb x 5 x 3

Deadlift:
40 kg / 88 lb x 5
59 kg / 130 lb x 5
78 kg / 172 lb x 3
97 kg / 214 lb x 2
118 kg / 260 lb x 5

Notes: Although Squats felt like form was all over the place, I reached my short-term Goal of 100 kg / 220 lb for the Squat. Next Goal is 140 kg / 309 lb.
First Press work-set sucked. Actually that happens quite often, that the first work set is the worst of the three, not only with the press, sometimes with squats too.
On the deadlift, on the last two reps of the work set back was rounding maybe a little.
No Curls because I was somewhat low on energy, having not slept enough last night and having eaten too little through the weekend. The least important had to go.

[Philip_]

I'm 230 right now.

Sorry, I didn't see the weight in your log posts. I guess I skipped right by it.

275 seems to be the ideal powerlifting weight for guys 6'3"-6'6". I don't think it's genetically possible for me to add that much muscle though. Still fine tuning the diet.

Good luck! I'll be following.

Having never weighed above 255 lb, and thus not knowing how it would be to weigh 275 lb, I nonetheless think that 275 lb is a good weight for that height, but not enough to be competitive.
As for the genetic possibility to gain muscle, I think there is only one way to find out for sure. I just don't see how one could know about that beforehand.

[Nick Klemetson]

The least important had to go.

Exactly. Well done. I'll be doing the same thing tomorrow. I only have time to squat and deadlift.