John's Starting Strength Log

[TartanEagle]

1/4/2010
Squats
45x5x2
95x5
135x5
175x2
195x5x3
First set was the most difficult. Third set was fairly easy as I really got a good bounce out of the hole.

Bench Press
45x5
65x5
85x5
115x2
135x5

Back Extension
BWx10x5

Chins
BWx15
BWx15
BWx12
I will switch to weighted chins soon. I need to get a dip belt. <!-- / message -->

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[TartanEagle]

Does anyone have input on how to best train back extensions, in terms of reps, sets and adding weight?

[TartanEagle]

1/6/10
While it was 15 degrees out this morning, it was a balmy 33 degrees in the garage today.

Squats:
45x5x2
95x5
135x5
175x2
205x5x3
I'm still making 10 pound jumps on my squats. I feel that I can keep this up for a few more workouts.

Press:
45x5
85x5
100x2
110x5x3
Press felt good. I'll need to start microloading soon, however. I'll try another one or two workouts using 5 pound jumps and see how they go. I'm not sure if I started press too heavy or bench press too light, but I still have quite few more 5 pound jumps left on bench.

Powerclean:
95x3 (hang)
95x3 (full)
115x3
125x3
135x3x5
These were pretty ugly, formwise. I was getting bent arms very early in the second pull. I'll need to work on this with some extra warmup sets and perhaps some empty bar drills after other workouts.

[TartanEagle]

1/8/2010

Squats
45x5x2
95x5
135x5
175x2
215x5x3
Squat sets are starting to slow down, but are still not brutally difficult. I'm hoping I can get another couple of 10 pound jumps before moving to 5 pound increases.

Bench Press
45x5
75x5
105x5
125x2
145x5
I took a 10 pound increase over last week, as I think I started too light on BP. I won't get too greedy, and will keep it to 5 pound jumps going forward.

I will finish off my back extensions and chins later this afternoon, as I ran out time this morning. I need to get moving quicker, but its tough at 4:30 am.

I weighed in this morning as well. I have gained 10 pounds in the first 2 weeks. BW now 186

[TartanEagle]

Back extensions:
+10 lbs x 10 x 3
+10 lbs x 15 x 2
10 reps was too easy, 15 felt much better

Chins
BWx15x3
Need a dip belt now.

[TartanEagle]

January 11, 2010

Squats:
45x5x2
95x5
135x5
175x2
225x5x3
These went up very slowly. I really worked my abs on these. I plan on making only 5 pound jumps from here. At this point, every squat is new personal best. I squatted when I was in my 20's, but did so poorly and without any confidence that I was doing them correctly. I never got near this weight.

Press:
45x5
85x5
105x2
115x5x3
These were very solid. My bar path was much better than previous few workouts.

Deadlift:
95x5 (OH grip)
155x5
235x3
275x2 (Hook grip)
295x5 (alt grip)
These were the best deadlifts I have done since starting SS. I'm finally getting used to doing them in them at the end of my workout.

Overall, this was a good workout. This week is horrible for me at work, so I am hoping I will be able to get enough sleep to recover for Wednesday's workout.

[TartanEagle]

1/13/2010
I've been doing situps in my warm up and not recording them. I will do so from now on.
Sit ups: +20x20

Squats:
45x5x2
95x5
135x5
185x2
215x5 (I thought this was my first work set. Was surprised how strong I felt and then realized I was not done loading the bar. Oops)
230x5x3
Work set was solid but getting hard. I just got the new Rogues and this was my first workout in proper shoes. They felt great and really helped my form. I was skeptical on how much a difference weightlifting shoes could make, but I'm a believer now. Oh, and I also ripped my boxer shorts.

Bench Press:
45x5
75x5
105x5
135x2
150x5x3
Crappy elbow position from my Monday squat session has aggravated my left elbow. This bothered my on my first couple of reps on each set, but was gone by the last rep. I hope this won't linger.

Back extensions and chins will be done later today at work.

[TartanEagle]

Back extensions
+15x15x5

Chins
+45x5x3
I used one of the crappy weight belts and my dress belt to make up a dip belt (caught this in someone else's log).

[TartanEagle]

I just hit 190 on my morning weigh in, which is what I measure my weight gain by. My wife also admired by "milk gut." I wasn't sure how she would react to the rapid weight gain, as she had admired the muscle definition I was getting from Crossfit. She seems to like me either way (or any way). Lucky me.

[TartanEagle]

Friday is my "official" weigh in day: 191.5
3 weeks on the program and I have gained 15 pounds.