John's Starting Strength Log

[TartanEagle]

January 30, 2010
Back is feeling good so I'm ramping the weights back up.

Squats
45x10
45x5
75x5
105x5
135x5
155x4
175x2
195x5x3
Single digits outside, so it was pretty cold in the garage today. I through in some extra warmup sets to get started.

Press
45x5
75x5
105x2
117.5x5x3
First use of my microplates (washers).

Deadlift
95x5
135x5
185x5
225x2
255x5
Back felt fine. I'm actually having trouble getting used to my gut more than anything. Its pretty uncomfortable getting set with that thing in the way!

My back is not 100%, but it does not bother me while working out. As long as I pay extra attention to locking my back, I think I will be fine.

[TartanEagle]

February 1, 2010

Squats
45x10
45x5
85x5
115x5
145x5
165x3
185x2
205x5x3
Squats went well. Back felt really good today. However, I am starting to get the left elbow/biceps pain that seems to get about half the guys doing SS on this forum.

Bench Press
45x5
85x5
115x5
135x2
145x5x3
Bench press is the only exercise that still feels relatively light. This should change over the next few workouts, as I have never had a big bench.

Power clean
95x5 Hang
95x3 Full
105x3 Hang
105x3 Full
115x3x5
My back felt good so I figured the only excuse I had not to PC was being a pussy. My form is lousy on these, but my first two sets were okay. Actually, the left arm pain made me rack the weight properly, because if I caught in my hands, instead of on my delts, I got a lot of discomfort. I am still bending my arms. I am going to re-read the PC chapter in SS.

Later in the day at work I did 3 sets of weighted chins:
+30x5x3

[TartanEagle]

Squats
45x10
45x5
85x5
135x5
165x5
195x2
215x5x3
My form was a little "loose" on the first 2 sets but I seemed to get pretty tight by my third set. I'm trying to keep everything as tight as possible, as I think this is why my elbow has been hurting. Felt much better today, although there is still some discomfort.

Press
45x5
75x5
105x2
120x5x3
The tighter I can stay throughout my body, the better these get. This was tough, though.

Deadlift
95x5
165x5
225x2
255x2
275x5
Deadlift went well. Before SS I used to deadlift about once every week to 10 days. My 5 rep max on this is 325, but it was much easier to do them first. Its much harder after battling squats for survival.

[TartanEagle]

February 5, 2010
Bodyweight = 199
Squats
45x5x2
85x5
135x5
165x5
185x2
225x5x3
These went very well. I really focused on keeping my upperbody and arms tight to fight off the bicep/elbow pain. Felt pretty good during the squats. I am now 10 pounds away from the weight where I hurt my back. I feel that the reset really helped me to work on my form and get used to squatting in weightlifting shoes and a belt.

Bench Press
45x5
95x5
135x2
150x5x3
While my elbow felt pretty good during squats, it hurt like hell during Bench Press. I hope this fades now that I am supporting the bar better in the squat. I have the weekend off so that should help.

Powerclean
45x5
95x3x2
105x3
115x3
125x3x5
Form was better than last session. I still have a ways to go, but feel I am making progress. The hard part is to not think during the movement, as it is too fast to do so.

[TartanEagle]

February 8, 2010
Squats
45x5x2
85x5
135x5
165x5
185x5
215x2
245x5x3 (PR)
I was supposed to re-do 235, which was the weight I hurt my back on. But I am unable to do math this early in the morning so I ended up doing 245. I realized this after the first set, but kept the weight on regardless. It was brutally tough for me. Wednesday will be interesting. Also, it took me forever to get warmed up today. I think it was about 5 degrees outside and it was pretty cold in the garage.

Press
45x5
85x5
105x3
122.5x5x3 (PR)
Press went well. I expected trouble as I exhausted myself on squats. I didn't have much trouble at all. Left elbow is sore, but is feeling better than last week

Deadlift
95x5
185x5
225x2
295x5
Deadlifts were fine. This is where I left off before my back injury. I'm going to keep on the straight A/B program for a bit longer before going back to the Onus Wunsler variation.

[TartanEagle]

February 10, 2010
Impending blizzard outside, but surprisingly warm in the garage.

Squats:
45x5x2
85x5
135x5
175x5
215x2
250x5x3
Squats were an adventure today. 250 went up easier than 245, but I nearly lost it forward during my first set, and backward during my second set. My third set, however, went very well. Except for the horrible pain in my left arm, which cam back with a vengeance today.

Bench Press:
45x5
85x5
135x2
155x5
Left arm was really hurting, but after the first rep of each set it wasn't so bad. I basically have to pause my first rep and then proceed normally. The weight went up with no problems, however.

Powerclean:
45x3 Hang
95x3 Hang
95x3 Full
115x3
130x3x5
PC's are improving, thanks to re-reading this chapter in SS. I'm a long way from perfect, but they are getting better.

Weighed in at 203 this morning.

[TartanEagle]

February 12, 2009
At this point, each squat and press session is a 5 rep PR.

Squats:
45x5x2
85x5
135x5
185x5
215x2
235x2
255x3x5
My elbow/biceps issue has really been flaring up lately. Wednesday's session was really tough. Today I moved the bar up about a half inch from where I typically hold it, and this really helped. I did this Monday as well, but did not on Wednesday. I will remember to keep it here. I hope this helps. Otherwise, the sets were tough, and a couple reps were real slow, but I got through them. This actually went better than Wednesday.

Press:
45x5
75x5
105x2
125x5x3
First set was difficult due to the elbow/bicep pain, but this lessened for the second and third sets. I got a little more layback than I wanted, but otherwise had no problem.

Deadlift:
95x5
185x5
255x2
275x2
310x5
I'm still able to make larger jumps on deads. I'll make at least one more 15 pound jump before moving to 10 pound jumps.

Friday weigh in day: 203 (+27 pounds from beginning)
Tomorrow I turn 37. Ugh.

[TartanEagle]

Yesterday's workout:
February 15, 2010

Squats:
45x5
45x6
85x5
135x5
175x5
215x2
245x2
260x5x3
Squats were hard as hell. I felt like a couple were a little high, so I recorded my third set. First two reps were about an inch or two above parallel, the last three were good. The good reps actually felt much better than the high reps. I may repeat this weight for my next workout and ensure proper depth. Left biceps/elbow felt good through the first working set, then started to ache for 2 and 3. The pain was nothing like last week, so I hope it starts to dissipate. If not, I'll probably have to take a break or start mixing in front squats.

Bench Press:
45x5
85x5
135x5
160x5x3
Due to the biceps/elbow pain the eccentric portion (down) hurt, but the concentric portion was fine. I let the bar drop and sit on my chest for a moment and then pushed it up from a dead stop on the first set. By the third set I was able to work through normally. This weight is still relatively easy for me.

Powerclean:
45x5 Hang
95x3 Hang
95x3 Full
115x3
125x3
135x3x5
Powercleans continue to get better. These were fairly consistent with only a few duds. The front rack position at the finish actually helps my left arm stretch out.

Curls
50x15x3
I'm hoping these will help my arm pain, as a few posters have used these successfully. Early results are favorable.

[TartanEagle]

February 17, 2010

Squats
45x5x2
95x5
135x5
185x5
235x2
260x5x3 (PR)
This is a repeat of my last squat workout, as I was not hitting depth. During my warmup I felt lethargic and weak, and I was certain I was in for a disastrous workout. However, my squats went really well. I was getting a nice bounce out of the hole, and did not have to grind any of the reps too much. Racking my last set however, I found my left arm really supporting the bar, which explains my elbow/biceps pain. I get a good set up, but due to a bunch of factors, the bar must slip towards the end of the set. I'm happy that I now know why I am hurting and can start to effectively address it. Starting the bar a little higher has helped, now I just need to ensure it stays tighter throughout my set.

Press:
45x10 (extra reps to stretch out my left arm)
65x5
95x5
115x2
127.5x5x3 (PR)
Press went well. Once I am confident the pain is manageable, I am able to be aggressive enough during the set to bang out the reps.

Deadlift:
95x5
185x5
275x2
305x1
325x5
I love deadlifts. I am know used to working around my new milk gut.

Overall, this was a terrific workout.

Added later this afternoon:
Chins: +32.5x5x3
I need to account for bodyweight changes, as these were pretty tough.

[homerj742]

I had the same elbow/bicep issue (at the same weight too!).

here's what I've done to remedy it:

1) Be more aware of the grip on the bar, and elbow sleeves during the squat.
2) Shoulder dislocates to increase my horrid flexibility
3) Sauna and foam rolling!
4) Chiropracter visit (said my brachii was inflammed, he treated it with some stretches/snaps/massage)
5) Finally, chin ups!

Hope all or some of these are useful to you!