✓ Member
Cole's SS Log
I started the Novice LP program january 1st this year (2017) so Im on about week 8 of training. Ive been using paper logs but I figure Ill start here too. Ive been a gym rat for 15 years but never really trained until now. My goals are stated below specifically, but in general I want to be big and strong.
STATS:
Age-33
ht-5'11
bwt- 215 (started at 200)
bf % - about 20%
VIDEOS:
recent squat 5RM PR: cole squat 305x5 - YouTube
recent dead 5RPM PR:cole dead lift 335x5 - YouTube
5 Rep Max GOALS:
squat 405
bench 295
dead 505
press 205
I started the Novice LP program Jan 1st at a BW of 200. This was my first two wkouts
1-1
SQUAT 185X5X3
PRESS 115X5X3
DL 205X5X1
1-3
SQUAT 195X5X3
BENCH 155X5X3
PC 135X3X5
Ill start recording my training logs tomorrrow!
-Cole
Member
Welcome. Believe me having the structure of the Linear Progression within the Starting Strength program is the way to success in strength development.
Deadlift: Why are you looking up? Are you looking in a mirror? If so get rid of it. Find a point 3 feet in front of you and lock your gaze on that.
✓ Member
good points, thanksOriginally Posted by carson
✓ Member
previous training just for records:
BW 202
1-8
squat- 185x5x3
press- 115x5x3
dead lift- 205x5x1
1-10
squat- 195x5x3
bench- 155x5x3
pclean- 135x3x5
1-12
squat- 205x5x3
press- 120x5x3
dead lift- 225x5x1
chins 2x8
1-15
squat- 215x5x3
bench- 165x5x3
pclean- 140x3x5
1-17
squat- 225x5x3
press- 125x5x3
dead lift- 245x5x1
chins 2x8
1-19
squat- 235x5x3
bench- 175x5x3
pclean- 145x3x5
1-22
squat- 245x5x3
press- 130x5x3
dead lift- 260x5x1
chins 2x8
1-24
squat- 255x5x3
bench- 185x5x3
pclean- 150x3x5
1-26
squat- 260x5x3 (only five pound jump, feeling sick)
press- 135x5x3
dead lift- 275x5x1 (need to set up and keep grip on bar instead of doing 5 singles. Also need to bend knees more it looked like a SL)
chins 2x8
1-29 (BW 207)
squat- 265x5x3 (need to go deeper)
bench- 195x5x3
pclean- 155x3x5
1-31
squat- 270x5x3
press- 140x5x3
dead lift- 290x5x1
chins 2x8
2-7 (had the flu for a week, pooped out all my gains)
squat- 270x5x3
bench- 200x5x3
pclean- 160x3x5
2-9
squat- 275x5x3
press- 145x5x3
dead lift- 305x5x1
chins/situps 2x8/20
2-12
squat- 280x5x3
bench- 205x5x3
pclean- 165x3x5
2-14
squat- 285x5x3
press- 150x5x3
dead lift- 315x5x1 (milestone)
chins 2x10 ( i also like to do decline abs superset w/chins but no need to record it)
2-16 (BW 213)
squat- 290x5x3
bench- 210x5x3
pclean- 170x3x5
2-20
squat- 295x5x3
press- 155x5x3
dead lift- 325x5x1
chins 2x10
2-22
squat- 300x5x3
bench- 215x5x3
pclean- 175x3x5
2-24
squat-305x5x3
press- 160x5x3
dead lift- 335x5x1
chins 2x10
2-27 (sick today)
squat- 310x5x3
bench- 220x5x3
pclean- 180x3x5 (getting heavy, considering dropping from program for fear of injury???)
videos of todays training:
cole squat 310x5 (3rd set) - YouTube
cole bench press 220x5 - YouTube
cole power clean 180x3 - YouTube
Last edited by Cole Gorton; 02-28-2017 at 02:10 PM. Reason: included previous logs
✓ Member
BW 214
3-1
squat- 315x5x3
press- 165x5x3 (last rep on 3rd set a grinder)
dead lift- 345x5x1
gonna start doing a light squat day in the middle of my week bc its getting heavy. i got a freaking bloody nose on the first set of 315.
gonna start alternate hand grip on deads
cole squat/press/pull - YouTube
Last edited by Cole Gorton; 03-02-2017 at 02:08 PM.
Member
Hey Cole,
I've been following your videos and watching the progress. Great job on the squat! I did notice in your Power clean that you clearly jump forward on every rep. I slowed down the video and it looks like you are jumping when the bar is a too low, causing the bar to move forward, making you compensate by jumping forward/pulling the bar in to your body when you rack the weight. I notice that your grip is close to your legs, have you tried a hand-width wider than deadlift grip, as SS suggests? When the bar path is vertical it will be closer to the body and allow you to clean more weight safely.
✓ Member
wow that is great advice. Im self taught on all my lifts so i know deep down my cleans are probably the most flawed and ive been struggling with them. i will try a wider grip, and yes i noticed im jumping forward bc i end up way in front of where i started! Thanks for the help man.
✓ Member
3-3
squat - 320x5x3
bench press - 225x5x3
chins - bwx10x2
back ext - bwx10x2
no cleans today, beat up from previous pulling. first "by the book" deviation from SS program
i feel intermediate coming on soon.
overall good workout, excited for my training session with starting strength coach jayson ball in boulder next week!!!
✓ Member
✓ Member
3-8
light squat - 225x5x2
bench press - 230x5x3
low volume chins - bwx5x2
back ext - bwx10x2
Posting Permissions
Reply With Quote