JYP is Starting Strength

[jyp]

Getting Started

So after much lurking, a good bit of chuckling at the podcasts, reading SS:BBT3 and Rip’s articles at PJ Media, I decided it was time to start training. I wanted to attend a Starting Strength seminar, but I kept missing them because of work. I finally decided that I really wanted to do this and that Wichita Falls is not that far from Dallas. So I made a coaching appointment with Nick Delgadillo for myself and my 16 year old son, got a hold of Johnny Brown and arranged a rack to be delivered the same day as our coaching appointment, and ordered a B&R bar and a bench from Rogue Fitness. We also picked up some lifting shoes from Amazon on sale.

Nick coached us through the Squat, Press, Bench Press, and Dead Lift, and set us up with programming - he totally set us up. Nick helped us load the rack and with a couple of pages of notes for the cues for lifts and amazement at how easy it was to make this happen, we returned to Dallas and cleaned out the garage.

Johnny Brown’s Rack is a heritable piece of equipment that is built to last for generations - it is impressively solid. We managed to lose the instructions for assembly, but it was pretty obvious what needed to be done and the only thing difficult about putting it together was moving the pieces. We finished the assembly in about 20 minutes. It took another day to round up the horse trailer mats and plywood to finish the platform.

Nick gave us guidance on what plates to buy - we got 2 of 2.5, 5, 25, 45 and 4, 10 lb plates to support 5lb and 10lb progressions so that we only need to supplement with 45’s. Academy had CAP plates on sale.

Last, but certainly not least, we purchased the excellent and underpriced Starting Strength App.

And so it begins - I am 52 years old, 5’8”, weigh 210, drive a desk most of the day and usually fly more than 100,000 miles per year for work, so there is quite a bit of room for improvement.

[jyp]

Using Starting Strength App for Warm Ups and Work Sets - First 10 Workouts

8/19/16
Squat - 45x3x4, 45x5x3
Press - 45x3x4, 45x5x3
Deadlift - 95x5x2,105x5,115x3,125x1,135x5

8/22/16
Squat 45x5x2,50x5,50x3,55x2,55x1,55x5x3
Bench 45x5x2,50x5,55x3,60x2,65x1,65x5x3
Deadlift 95x5x2,110x5,120x3,135x1,145x5

8/24/16
Squat 45x5x2,50x5,55x3,60x2,65x1,65x5x3
Press 45x5x2,50x5,50x3,50x1,50x5x3
Deadlift 95x5x2,110x5,125x3,140x1,155x5

8/27/16
We just figured out that we should be squating inside the rack (!).
Squat 45x5x2,55x5,60x3,65x2,70x1,75x5x3
Bench 45x5x2,50x5,55x3,60x2,65x1,70x5x3
Deadlift 95x5x2,115x5,130x3,150x1,165x5

8/29/16
Squat 45x5x2,55x5,65x3,70x2,80x1,85x5x3
Press 45x5x2,50x5,50x3,55x1,55x5x3
Deadlift 95x5x2,115x5,135x3,155x1,175x5

8/31/16
Squat 45x5x2,55x5,65x3,75x2,85x1,95x5x3
Bench 45x5x2,55x5,60x3,65x2,70x1,75x5x3
Deadlift 95x5x2,120x5,140x3,165x1,185x5

9/3/16
Body weight 212
Started using a 3" belt for last warm up and work set of Squat and Deadlift
Squat 45x5x2,60x5,70x3,85x2,95x1,105x5x3
Press 45x5x2,50x5,55x3,60x1,60x5x3
Deadlift 95x5x2,120x5,145x3,170x1,195x5

9/5/16
Squat 45x5x2,60x5,75x3,90x2,105x1,115x5x3
Bench 45x5x2,55x5,60x3,70x2,75x1,80x5x3
Deadlift 95x5x2,125x5,150x3,180x1,205x5
Bought 2 more 45's for next week's workout! Ordered some 10lb bumpers so we can start Deadlift warmups at 65 and with a better position. Also ordered some wrist wraps.

9/7/16
Squat 45x5x2,65x5,80x3,95x2,110x1,125x5x3
Press 45x5x2,50x5,55x3,60x1,65x5x3
Deadlift 95x5x2,125x5,155x3,185x1,215x5 - Deadlifted my body weight for 5 reps!

9/9/16
Squat 45x5x2,65x5,85x3,100x2,120x1,135x5x3 finally made it to 45's on my squats had to concentrate on form
Bench 45x5x2,55x5,65x3,70x2,80x1,85x5x3 with wrist wraps - really helped.
Deadlift 65x5x2,105x5,145x3,185x1,225x5 started on my second 45 plate

[jyp]

09/12/16

Squat 45x5x2,65x5,85x3,105x2,125x1,145x5x3
Press 45x5x2,55x5,60x3,65x1,70x5x3
Deadlift 65x5x2,110x5,150x3,195x1,235x5 - Barely finished all 5 in workset
6 SCUBA dives and little sleep on Sat/Sun before Mon workout
Starting Power Cleans on next workout

[jyp]

9/14/16

Squat 45x5x2,70x5,90x3,115x2,135x1,155x5x3
Bench 45x5x2,55x5,65x3,75x2,85x1,90x5x3
PowerClean 65x3x9 (I think my elbows are too low)
Very sore lower back next day (after 3 hours flying, sitting all day)

9/16/16

Squat 45x5x2,70x5,95x3,120x2,145x1,165x5x3
Press 45x5x2,55x5,60x3,70x1,75x5x3
Deadlift 65x5x2,110x5,155x3,200x1,245x5

[Adam Franklin]

Welcome aboard!!

[jyp]

Thank you, Adam - this has been doing me right.

09/18/16 Starting Strength Pulling Camp with Nick Delgadillo
Deadlift 135x5x2, 165x5, 195x3, 225x1, 255x5
Power Clean 65x3x5,75x3,80x3,85x3,95x3

Ugh! Traveling out of the country for a week with very little sleep and almost no exercise - just lots of jetlag

I am going to try to continue my progression:

Squat 45x5x2,75x5,100x3,125x2,150x1,175x5x3 - just barely, pretty rotten form towards the end, but I did get them low enough (I think)
Bench 45x5x2,55x5,65x3,75x2,85x1,95x5x3
PowerClean 65x5x2,70x5,70x3,75x2,75x1,75x3x5
Elbows a bit sore for some reason. I have a much easier time racking after Nick help me. I was able to finish my worksets with very little rest between

[jyp]

9/28/16
Squat 45x5x2,75x5,105x3,130x2,160x1,185x5x3
Press 45x5x2,55x5,65x3,75x1,80x5x3
Deadlift 65x5x2,115x5,165x3,215x1,265x5
Squats were easy, Press was hard, Deadlift was brutal - I was pausing between the reps, but particularly between 4&5 because I was feeling a bit dizzy
In both the Press and the Deadlift, I made my numbers, but I could feel the effect of taking last week off.

[jyp]

10/1/16
Squat 45x5x2,75x5,105x3,135x2,165x1,195x5x3
Bench 45x5x2,60x5,70x3,80x2,90x1,100x5x3
PowerClean 65x5x2,70x5,75x3,75x2,80x1,80x3x5
I used a wider grip on the Bench Press - it seemed to help the elbows - no soreness this time.

[jyp]

10/3/16
Squat 45x5x2,80x5,110x3,145x2,175x1,205x5x3
Press 45x5x2,55x5,65x3,75x1,85x5x3, used the belt after the first workset - got me thru the last 2
Deadlift 65x5x2,120x5,170x3,225x1,275x5 having to take about 15 breaths between "reps" 3-5, 1x5?
volume 10,344

[jyp]

10/5/16
Bodyweight 214

Squat 45x5x2,80x5,115x3,150x2,185x1,215x5x3 - I managed to squat my body weight (finally!)
Bench 45x5x2,60x5,70x3,85x2,95x1,105x5x3 - Wider grip works well.
PowerClean 65x5x2,70x5,75x3,80x2,85x1,85x3x5 - Tempted to increase weight on Power Cleans - maybe do 95 for work set next time.