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Starting Over w/Starting Strength
I've been wanting to do this for about three years now, but I decided to screw around with CrossFit™, marathon training and spartan racing instead. I lost a ton of body fat and am in a much healthier place now than I was three years ago, but I feel like I have not reached my potential for strength. I'm 36 and I can hear the gainz clock ticking. I want to ride out the NLP until the end and see just where I end up. Today was my first day back under the bar. I took it fairly light to keep the DOMS at a minimum. It will get heavy soon enough I'm sure.
Personal Stats:
Sex: Male
Height: 6'
Weight: ~230 lbs
Age: 36 years
First Day:
Squat: 185 x 5 x 3
Press: 95 x 5 x 3
Deadlift: 225 x 5 x 1
Notes:
Squat felt good. Press felt good. Need to look at press 2.0 form videos. Deadlift. I feel like i'm not hitting full hip extension at the top. Also, some slight thoracic rounding -- even during warm up sets.
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Do you video tape your lifts, especially the Deadlift? If so you can see whether or not you are locking out or your back is rounding. Or you can post it. More eyes on the subject can reveal much that may be needed.
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I did tape it. I’m going to try and set things a little better next time. If I don’t make progress, I’ll probably post some reps.
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Day Two:
Squat: 195 x 5 x 3
Bench: 135 x 5 x 3
Deadlift: 235 x 5 x 1
Notes:
Glad that I started as light as I did. I had that "just right" soreness in my thighs walking around yesterday. Much more, and I probably wouldn't have wanted to get back under the bar.
I paid more attention to my bracing during squats this time. I think I can feel the thoracic issue there as well.
I changed my recording angle on the deadlifts and couldn't see my side profile, but everything felt a little tighter during the lifts. I almost feel like I need to exaggerate the finish position so that I can straighten out/reset my upper back.
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Day Three:
Squat: 205 x 5 x 3
Press: 100 x 5 x 3
Deadlift: 245 x 5 x 1
First day to feel dizzy after squats.
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Day Four:
Squat: 215 x 5 x 3
Bench: 140 x 5 x 3
Deadlift: 255 x 5 x 1
Squats are getting heavy enough to justify a belt, so this is the first workout I did completely belted. I felt super strong and fast on the second set of squats. I noticed myself getting a little off balance on the last set, like my left leg was doing most of the work.
Bench press needs work. I didn't set up a camera today, but I feel out of sorts under the bar. Need to record it next time so I can suss it out.
Deadlift didn't feel good at all on warm ups, but I concentrated on squeezing the bar off the floor on my working set and everything clicked.
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Day Five:
Squat: 225 x 5 x 3
Press: 105 x 5 x 3
Deadlift: 265 x 5 x 1
Squat: It felt good to slide on two plates to squat with! Love the sound of The Iron slapping together.
Press: First attempt at Press 2.0™ Meh. I will definitely have to work on timing to get that together. I know I accidentally push pressed at least one rep every set. Crossfit habits die hard.
Deadlift: SS app told me that it's time to start power cleaning on B workout days.
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Day Six:
Squat: 235 x 5 x 3
Bench: 145 x 5 x 3
Deadlift: 275 x 5 x 3
Notes:
I went on a hiking trip for the last week, so I am pleased that things went as well as they did without any kind of reset. Also did a 4 mile turkey trot yesterday for thanksgiving.
The last rep of my squats started to grind just a hair. I think I’ll swap to 5 lb. jumps next time. Bench felt relatively heavy. I’m starting to really be able to feel myself stabilizing from the floor to the bench. Wearing a belt really helps feel that tightness. Deadlifts felt light.
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Day Seven:
Squat: 245 x 5 x 3
Press: 110 x 5 x 3
Deadlift: 275 x 5 x 1
Notes:
Today took a long time to warm up. Didn’t really feel warm until after my second working set of squats. It was cold this morning and had a long weekend with too much alcohol. So… anyway.
The press 2.0 felt a lot better today. I need to film my next set of them and see what I look like.
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Day Eight:
Squat: 250 x 5 x 3
Bench: 150 x 5 x 3
Deadlift: 285 x 5 x 1
Notes:
Have a little pain flaring up in my left knee during squats. Might be time to get a form check on those.
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