Rovert's cliched New Years Resolution Starting Strength p

[Rovert]

I've started the new year off by committing to the starting strength program.

StatsI'm 25 years old. 6'3. I weigh approximately 185 pounds.

Goal Get stronger. Add approximately 15 pounds. After gaining, cutting body fat --getting a six-pack.

Background I've always been a skinny guy. Growing up I was tall and lanky. I was athletic but getting stronger was never a priority. Since high school I've lifted weights on and off. During one of my summers of college I focused on adding weight and gained 10 pounds. However I didn't use the Starting Strength program and neglected my lower body. Since that time I've used the Starting Strength book for weight lifting but haven't committed to a training program

Nutrition I'm using a nutritional plan I found on another website. Lots of small meals throughout the day in addition to protein shakes, amino acid supplements, and fish oil supplements.


Week 1 - January 7, 2014

Bench Press: 135lbs x5 - 3 reps
Warmup: 45x5, 75x5, 105x3, 115x2 - 1 rep each

Squat: 175x5 - 3 reps
Warmup: 45x5, 85x5, 125x3, 145x2 - 1 rep each

Deadlift: 95 - 1 rep

All of the lifts went smoothly. I've lifted more in the past but these are all great starting points right now.

[carson]

Welcome. Keep at it. The system works.

[Henry Krinkle]

Good luck man. Why starting so low on the deadlift?

[Rovert]

Good luck man. Why starting so low on the deadlift?

Thanks! I've always had a weak back. I didn't want to push it as I've never done deadlifts before. I may increase by 10 pounds next time and see how I feel.

[Rovert]

I took the advice in this thread and increased my deadlift. It went well and I think its a good starting point.

Week 1 January 9, 2014

Squat: 185x5 - 3 reps
Warmup: 45x5, 95x5, 135x3, 155x2 - 1 rep each

Press: 75x5 - reps
Warmup: 45x5x2, 55x5x1, 65x2x1, 75x5x3

Deadlift: 185x5 - 1 rep
Warmup: 95x5x1, 135x5x1, 145x3x1, 155x2x1

All of the lifts went smoothly.

[Rovert]

Week 1

January 11, 2014

Squat 195x5x3
Warm up 45x5 105x5 145x3 165x2

Bench Press 145x5x3
Warm up 45x5 85x5 115x3 125x2

Deadlift 195x5x1
Warm up 95x5x2 145x5x1 155x3x1 195x5x1

I struggled on the last set of squats but was able to finish with solid form.

I was a bit too optimistic in gauging my weight. It had been awhile since I actually weighed myself and I have gained quite a bit of weight since that time. As a result, my starting weight is actually 210 pounds. I'm unsure at this point of this info will change my strategy.

[Runner]

Just a comment. Take it for what you want.

You will burn out on SSLP real quick on a cut if you are thinking about it. It may seem a tad easy right not but it gets rough real quick and you will need a decent level of caloric intake to deal with the strain you place on yourself. I would encourage to read the "To be a Beast" post our nutrition guru Jordan Feigen(dabomb)baum posted. It will help you out tremendously.

[carson]

I agree with Runner's advice. 210 is not all that heavy for a guy over 6' tall. I'm 5'10 1/2" I started at 210 and still weigh 210 after 11 months. My waist went from 44" to 38" in that time. If you weighed 290 you might wish to cut weight but not at 210.

[Rovert]

I agree with Runner's advice. 210 is not all that heavy for a guy over 6' tall. I'm 5'10 1/2" I started at 210 and still weigh 210 after 11 months. My waist went from 44" to 38" in that time. If you weighed 290 you might wish to cut weight but not at 210.

Thank you for the comments. I think you and runner are right. I'll continue with my original nutrition plan but I'll be sure to monitor my weight and my waist size. If I can remain in my current weight range while gaining muscle mass and getting stronger I'll be content.

[Rovert]

Week 2

January 13, 2014

Squat 205x5x3
Warm up 45x5 115x5 155x3 175x2

Press 85x5x3
Warmup: 45x5x2, 65x5x1, 75x2x1,

Today went very poorly. I had to go to my gym today during the peak hours. As a result, I had a hard time getting my sets in. I had to forgo the deadlift today because I just didn't have the time to wait for the station to open up. I won't make this mistake again.

Squats went smoothly. I unwisely tried to increase my press by ten pounds from the last time I did them. As a result, I was only able to put it up 3 times on my last rep. I'll have to stick with 85 next time and increase by 5 pounds from here on out.