John's Starting Strength Log

[TartanEagle]

I’ve wanted to do the Starting Strength program for several months now, but the complete lack of an appropriate gym that I can get to has prevented me from doing so. Luckily, Santa Claus brought me a power rack and 400 pounds of weights.

Brief background: I’m 36, 5'10" and about 176 pounds. I spent my early 20’s in the Marine Corps and now I rot in a cubicle. I’ve been Crossfitting for about a year in the gym where I work, but as it has no barbell or rack, I’ve been fairly limited in some of the heavy work. Crossfit has been great, and I really like the workouts, but I really want to get strong, so here I am. I’ll be working out in my garage. I live in Connecticut, so its pretty cold in there.

[TartanEagle]

12/25/09 Day 1: I'm following the Onus Wunsler program.

Workout A:
Squat
45x5x2
65x5
85x5
105x5
125x5
145x5x3

Press
45x5
65x5
75x5
85x5
95x5x3

Deadlift
95x5
145x5
185x3
225x2
255x5x3

Squats got heavy in a hurry. I haven't done backsquats in probably 6 years, and I doubt they were done correctly back then. I've done plenty of pressing during Crossfit, so this was not difficult. I am being conservative on the weights, so I don't stall too soon. As for deadlifts, I have done 335 for 5 recently, but not after squatting. I was surprised how heavy this felt.

[TartanEagle]

12/27/09
Day 2

Workout B:
Squat
45x5x2
75x5
105x5
135x2
155x5x3
Squats were easier than the previous workout.

Bench Press
45x5x2
75x5
95x5
115x5
125x5x3
I haven't done barbell BP in years. I have always workout out solo, so I typically use dumbbells. This was a bit on the light side, but my form was sloppy on the first set. By the third set it was going up easily. I may make a 10 pound jump for the next workout.

Back ext
BWx10x3

Chins
BWx12
BWx11
BWx13 (I guess I was sandbagging the first 2 sets)
I have always done a pronated grip pullup, and can do around 20 that way. Supinated chins needs a little getting used to, but I will switch to weighted 5's shortly.

[statesboroga_keith]

Hi! What kind of setup do you have for back ext?

[TartanEagle]

Right now I am using my bench with my heels held under a loaded up bar. The range of motion is not great, but its the best I could come up with so far. I'll troll craigslist for a better piece of equipment, but use this method in the meantime.

[statesboroga_keith]

Ok. Thanks for the tip. I was thinking about getting a cheap-o GHD from Rogue Fitness, but I'll try what you're doing and save up for a real GHD.

[TartanEagle]

12/29/09

First workout done before work. I drank a lot of coffee. It was 20 degrees outside, my garage is typically 10 degrees warmer (or rather, 10 degrees less cold).

Squats:
45x5x2
75x5
105x5
125x5
145x2
165x5x3
Squats are still getting easier. I think this will reverse next week. These got me very warm for the rest of my workout.

Press:
45x5
65x5
80x5
90x5 (meant to do 2)
100x5x3

Powerclean:
95x2 (hang)
95x4 (hang)
95x3 (full)
105x3
115x3
125x3x5

I managed to drink about 40 ounces of coffee during this workout. I feel good now, but I'll probably be dragging this afternoon.

[TartanEagle]

12/31/09

Squats
45x5x2
95x5
135x5
155x2
175x5x3
Bench Press45x5
65x5
85x5
115x2
130x5

Back Extension
BWx15x2 Done using my bench, with feet supported by a loaded bar. ROM is limited.
BWx10x3 I switched my bench for a portable workbench which allowed for full ROM on this exercise

Chins
BWx15
BWx12
BWx11

[TartanEagle]

1/2/2010

Squats
45x5x2
95x5
135x5
155x2
185x5x3

Press
45x5
85x5
95x3
105x5x3

Deadlift
95x5
145x5
185x3
235x2
275x5

Yesterday was one week in, and I gained 7 pounds. I still feel that I need to eat more, but with getting all the milk in, its a lot of work to keep eating.

[JCavin]

Just keep at it man.

The milk gets easier and easier the more you do it. After the 2nd week or so I no longer noticed that I was constantly full of milk.

I've found that the best way to do the milk thing is have a glass or two before you leave for work.

If you have a refrigerator available, take it to work and drink a glass every 1-1.5 hrs. Drink it slowly if you have to, just try and keep a regular schedule.

At 1 glass every 1 hour, I am able to consume nearly an entire gallon at work. I'll have maybe 2-3 glasses left for when I get home. That means more room for a large dinner.