SS--Again SS--Again

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Thread: SS--Again

  1. #1
    Join Date
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    Location
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    Default SS--Again

    • phoenix arizona seminar date
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    So. Starting SS again after an aborted attempt about a year ago. Starting numbers:

    age: 32
    height: 6'1"
    weight: 194 lbs

    First workout (1/10/2010):
    Warmup: 5 min on the bike, then SDLHP 45x10x3

    Squat: 45x5x3
    65x5
    95x5
    105x5x3

    Bench Press
    45x5x3
    55x5
    65x5
    75x5
    85x5
    95x5x3

    Deadlift
    135x5
    155x5
    185x5

    Lower back started rounding on the last two reps of the deadlifts, but other than that everything felt OK, including my left elbow on the bench (I injured it on bench shortly before I stopped last time). Back on the GOMAD, and the soreness today hasn't been too terrible. Which is good, because those are some low numbers. Whatever. Nowhere to go but up.

  2. #2
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    1.13.2010

    w: 200
    Yeah, I don't think I gained six pounds in two days. I was wearing heavier shoes and probably read 196 as 194 Sunday. Two pounds in two days is good, though.

    WU: 5 min on bike
    SDLHP: 45x10x3

    Squat:
    45x5x2
    75x5
    95x3
    115x5x3

    These felt good. Better than 105 on Sunday, in fact. I think the "knees out" cue from the active hip article really helped.

    Press:
    45x5x2
    65x5
    75x5x3

    These were fine. Would have been nice if 75 didn't feel so heavy.

    Power Clean (kilos):
    20x lots
    25x6
    30x3
    35x3
    40x3
    42.5x4, 42.5x1

    Tweaked something in my upper back. Not bad, but felt worse when I tried it again after a little rest. Iced it and hopefully it will be fine by Sunday.

  3. #3
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    1.14.2010
    w: 202
    WU: 5 min bike
    SDLHP 45x10x3

    Squat
    45x5x2
    75x5
    105x3
    125x5x3

    Bench
    45x5x2
    75x5
    85x3
    100x5x3

    Deadlift
    135x5
    165x3
    195x5

    Today felt good. Back was fine. No elbow problems on bench. Deadlift was harder than I'd like for such a low weight.

  4. #4
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    1.17.2010
    w: 204 2 pounds in 3 days.
    WU: 5 min bike
    SDLHP 45x3x5

    Squat:
    45x3x5
    75x5
    105x3
    135x3x5

    These were smooth.

    Press:
    45x2x5
    60x5
    70x3
    80x3x5

    Starting to get a little tough, but not bad.

    Power Clean (kilos):
    25x9 (form work)
    30x3
    35x3
    45x5x3

    Last rep was hideously ugly. But the upper back was OK throughout. Twinged a little, but didn't quite hurt. Form is (mostly) continuing to improve--today concentrated on racking properly at the top.

  5. #5
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    Location
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    1.19.2010
    w: 205 I knew my eating has sucked lately. Only one pound in two days.
    WU: 5 min bike
    SDLHP 45x3x10

    Squat
    45x2x5
    85x5
    115x3
    145x3x5

    Bench
    45x2x5
    75x5
    95x3
    105x3x5

    Deadlift
    135x5
    175x3
    205x5

    Even though the weight gain was less than it has been, these all felt good. Especially the bench--it's time to try a 10 lb jump there on Sunday. No elbow issues at all.

  6. #6
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    1.21.2010
    w: 205 Stalled on the weight gain. My eating has just been atrocious.
    WU: 5 min bike
    SDLHP 45x3x5

    Squat
    45x2x5
    75x5
    105x3
    135x2
    155x3x5

    These are getting hard, which is embarrassing. Way too early to start struggling.

    Press
    45x2x5
    65x4
    75x3
    85x3x5

    Power Clean (kilos)
    25x7 (form practice)
    30x3
    35x3
    47.5x4x3

    Stopped after the fourth set because I've definitely done something to myself. It seems to have something to do with either racking incorrectly--probably pushing up on the bar with my hands as I rack it--or something with lowering the bar incorrectly. Ice again and we'll see. Not sure how or whether to do the Bill Starr routine. Frustrating.

  7. #7
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    1.26.2010

    w: 206
    WU: 5 min bike
    SDLHP 45x3cx10

    Squat

    45x2x5
    75x5
    105x3
    135x2
    165x3x5

    Bench
    45x2x5
    75x5
    95x3
    115x3x5

    My patellar pain in my left knee (and a bit in my right) is just not going away, so I'm cutting out deadlifts and power cleans--the rehab advice I've found recommends exercises that strengthen and stretch the leg muscles, so it seems squats should do the trick. We'll see.

    Bench was fine with the 10-lb jump. Back to 5-lb jumps next time.

    Using a belt now for squats. I really like it.
    Last edited by scotty022; 01-26-2010 at 08:53 PM. Reason: belt

  8. #8
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    Nov 2009
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    Default

    Looks like you're off to a good start, man. Get 'er done!

  9. #9
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    Aug 2008
    Location
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    Default

    Thanks, Daniel!

    1.29.2010

    Still laying off the deadlift, but I think I'll put it back in--it's the eccentric part of the movement that hurts my knee.

    w: 207 I have to find a way to get back to eating more.
    WU: 5 min bike
    air squat 3x10
    pushups 3x10

    Squat
    45x2x5
    85x5
    115x3
    155x2
    175x3x5

    Press
    45x2x5
    65x5
    80x3
    90x2x5, 90x3

    Went onto my toes to finish rep 4 of the last set, then failed completely on rep 5. Very frustrating. Need to buckle down on food and rest.

  10. #10
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    starting strength nutrition camp
    2.3.2010 w: 210 Very surprised by this. But pleased.
    WU: 5 min bike
    32.5 lb KB swings, 2x10

    Squat
    45x3x5
    95x5
    135x3
    165x2
    185x3x5

    Bench
    45x2x5
    75x5
    105x3
    125x3x5

    Deadlift
    135x5
    185x3
    215x5

    Workout today went very well. Bench in particular was again a 10 lb. jump, and again was cake.

    Post-workout is not going well. Both knees are now having some serious tendonitis. They seem to be worse after the workout, not better. Searches on this site have revealed that squats are supposed to help, not hurt. I wonder if some stretching is in order. At the very least, the heating pad is definitely helping; just don't know if the squats are helping or hurting.
    Last edited by scotty022; 02-05-2010 at 01:57 PM. Reason: bench was cake, not deadlift

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