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Thread: John's Starting Strength Log

  1. #1
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    Default John's Starting Strength Log

    • phoenix arizona seminar date
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    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.
    Last edited by TartanEagle; 12-28-2009 at 12:26 PM.

  2. #2
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    Default SS workout #1

    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.
    Last edited by TartanEagle; 12-29-2009 at 08:12 AM. Reason: Put in workout date

  3. #3
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    Default SS workout #2

    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.
    Last edited by TartanEagle; 12-29-2009 at 08:12 AM. Reason: Put in workout date

  4. #4
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    Default

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

  5. #5
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    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.

  6. #6
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    Dec 2009
    Location
    Statesboro, GA
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    Default

    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.

  7. #7
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    Default SS workout #3

    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.
    Last edited by TartanEagle; 02-07-2010 at 02:13 PM.

  8. #8
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    Default SS Workout #4

    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

  9. #9
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    Default SS workout #5

    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.

  10. #10
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    Nov 2009
    Location
    Fayetteville, Arkansas
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    starting strength nutrition camp
    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.

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