Ten Years Gone

[A Schenck]

Goal: Stop wasting time

Current Stats:
All weighs in pounds
5’10 / 180 lb. / 30yr / Male
DEXA 3/20/2016: 32.5%

Training History
Previous history as a high school track and cross country runner. This affected my idea of fitness for a long time. (Ex. 8% body fat is normal, the 165lb guy on the team was enormous, you got stronger by doing lots of pushups, and anyone who could bench 135 was plenty strong). During most of college I would run occasionally and “lift” weights on the machines in the college gym. I thought this was a good plan until I started reading about SS on-line.

By my count this will be my 4th run at the Starting Strength Novice Program with no previous attempt ever getting over 265 on the squat. I always seem to get about to this point and get derailed. I’ve known about SS and owned the book since 2008, but I haven’t really committed to the program fully before. My progressions have been halted by a year of CrossFit, running (trying to impress a girl), injury, and the inconvenient fact that getting stronger just means the weight gets heavier.

Why will this time be different? I’m better acquainted with the lack of progress CrossFit offers. I don’t have to run to impress the girl anymore. She’ll stick around anyway. I’m 30 now and have been thinking about where I could be if I’d completed a novice progression back when I was 22. Plus, I have a friend at work who I introduced to Rip’s programs and I’m tired of hearing about his work sets in the high 300’s on the squat when I know that I’ve had a massive head start on him that I haven’t taken advantage of.

Since I started the program 2 months ago, the next couple of posts will be just catching up to my current progress.

[A Schenck]

2/8/2016
Squat 135x5
Bench 95x5x3
Deadlift 135x5

Previous experience told me I’d be really sore after this first workout so I kept squat volume low.

2/15/2016
Squat 135x5x3
Press 65x5x3
Deadlift 135x5

2/17/2016
Squat 155x5x3
Bench 115x5x3
Deadlift 155x5

2/21/2016
Squat 175x5x3
Press 75x5x3
Deadlift 155x5

2/23/2016
Squat 185x5x3
Bench 125x5x3
Deadlift 195x5

2/27/2016
Squat 195x5x3
Press 85x5x3
Deadlift 205x5

2/29/16
Squat 2015x5x3
Bench 130x5x3
Deadlift 215x5

3/2/2016
Squat 210x5x3
Press 90x5x3
Deadlift 225x5

[A Schenck]

3/5/2016
Squat 215x5x3
Bench 135x5x3
Power Clean 135x3x5

Week off with no valid excuse

3/12/16
Squat 220x5x3
Press 95x 5,5,4 (likely not enough rest between sets)
Deadlift 235x5

Added belt for last squat warmup set and all work sets

Week off due to travel

3/20/2016
Squat 225x5x3
Bench 140x 5,5,4 (Benching alone, didn’t feel safe going for final rep)

Didn’t Power Clean because I was mad at myself for giving up on the bench and left the gym. Yes I know… this isn’t a helpful attitude.

3/23/2016
Squat 230x5x3

Snow storm in Denver resulted in cancelled flights keeping me in Seattle for extra days on a work trip. I thought working out would be preferable to sitting alone in my hotel room so I ventured down to the LA Fitness in Renton. Day pass was a shocking $15. This is half of my monthly dues at the gym back home. I basically just chickened out on completing the rest of the workout due to 1) bad equipment 2) annoying people 3) laziness. This was a good experience, made me realize how good my gym back home is.

3/26/2016
Squat 235x5x3
Press 95x5x3
Deadlift 245x5

3/27/2016
Skiing

3/31/2016
Squat 240x5x3
Bench 140x5x3
Power Clean 145x3x2 I think it had just been way to long since I last did the power clean. My technique was crappy. I developed a bad arm pull and was catching the bar awkwardly.

4/3/2016
Squat 245x5x3
Press 97.5x 5,5,4
Deadlift 255x5
Chin-ups 3

Began micro loading press still not taking long enough rest between sets.
Deadlift required alternating grip for work set

4/5/2016
Squat 250x5x3
Bench 142.5x5x3
Power Clean 145x 3,3,3,2,3,3
Chin 2x2

Missed rep on 4th set of power cleans. This was purely a technique issue (due to distraction). I added an additional set of 3 to make up for the miss.

4/7/2016
Squat 255x5x3
Press 100x5x3
Deadlift 165x5
Chin 4

4/8/2016
Skiing

[A Schenck]

4/11/2016
Squat 260x5x3
Bench 145x5x3
Power Clean 147.5x3x5
Chin 3x2

My knee caved in suddenly on the 4th rep of my last squat set making me feel like I was going to miss the rep and possibly fall forward. It spooked me, so I have a good reminder to keep my knees out for next time.

[peez]

Welcome to the forum - your athletic background gives you a great foundation to build on. Good luck!

[indigo]

5’10 / 180 lb. / 30yr / Male
DEXA 3/20/2016: 32.5%

That DEXA reading seems off, no ? 32% BF @ 180lb, 5'10 ? Seems like you's need to be > 200lb for that.

[A Schenck]

That DEXA reading seems off, no ? 32% BF @ 180lb, 5'10 ? Seems like you's need to be > 200lb for that.

The skinny-fat life is serious. I think I've somehow managed to spend the past 12 years packing fat onto an emaciated 130lb runner's body without adding significant lean mass. There is another scan scheduled in two months. Hoping to see some change in results by that time.

[A Schenck]

4/14/2016
Squat 265x5x3
Press 102.5x5x3
Deadlift 275x3x5
Chin 3,3

[A Schenck]

4/17/2016
Squat 275x4
Bench 147.5x5x3
Power Clean 150 3,3,3,2,2

Well that was a bit of a mess...
I barely got 4 reps on my squat work set. It wasn't until I went to put the weights away that I realized I had screwed up the plate math and overloaded the bar by 5 pounds. I'm not sure how much of a difference that 5 pounds made but it sure felt enormously heavy.

I'm coming up on 6 days away from anything other than a hotel gym so it seems like a good time for a short reset.

[carson]

Welcome back. Keep you resolve strong and you will get strong. You mentioned that you did not leave enough rest time between sets. Do you have a timer to keep you on target? It helps me.