40 Days of Starting Strength

[JStrong]

2/19

5 min. warmup on bike

Squat
45 x 5 x 2
75 x 5 x 1
100 x 3 x 1
120 x 2 x 1
160 x 5 x 1
160 x 5 x 1 <--right groin felt 'funny' after these (ok next day)
160 x 5 x 1

Press
45 x 5 x 1
65 x 5 x 1
80 x 3 x 1
95 x 5 x 3

Pullups
3k x 3k x 3k (k = kip, j = jump)

[JStrong]

2/21

Feeling sore & banged up, 1 more workout, then 2 days off.

Warmup

5 min recumbent bike

Squat
45 x 5 x 2
75 x 5 x 1
115 x 5 x 1
135 x 2 x 1
165 x 5 x 3

Bench
45 x 5 x 2
70 x 5 x 1
95 x 3 x 1
115 x 2 x 1
140 x 5 x 2
140 x 5 x 1 <--5!

Chinups
3x
3x
2x

Acute left shoulder/scapula pain this & last workout, very bad today.
(I think it's a grip/flexibility issue w/ squat)

[JStrong]

Weight went from 189 -> 186. Again, this will end badly.
------
2/24 (valasalva's introduced)

Warmup

5 min bike level 3

Squat

45 x 5 x 2
70 x 5 x 1
95 x 5 x 1
135 x 2 x 1
170 x 5 x 3

Press

45 x 5 x 2
65 x 3 x 1
85 x 2 x 1 <-- lightheaded, saw a white light and heard a high pitched hum. Alarming with 85 pounds over my head. Need to be careful!
100 x 5 x 3

Deadlift

95 x 5 x 1
135 x 3 x 1
175 x 2 x 1
200 x 5 x 1

I started doing more shoulder stretching and some dislocations a couple days ago, and the shoulder pain is mercifully going away.

[JStrong]

2/27, aka, The Meltdown

Tired, hungry, mildly hungover, and I've lost 20+ pounds in 40 days. Sore Left rotator cuff just for fun.

Squat
45 x 5 x 2
75 x 5 x 1
95 x 4 x 1
135 x 2 x 1
175 x 5 x 3 <-- hard!

Bench

45 x 5 x 2
95 x 3 x 1
115 x 2 x 1
145 x 4 x 1 <--fail on 5
145 x 2 x 1 <--fail on 3
135 x 4 x 1 <--deloaded and still fail on 5

Pullups
4kx4kx4k

diet and lack of sleep now affecting my workout,
plus need to rest longer between work set. Watch R knee, feels like old injuries are flaring and the connective tissue no-likey the squatty.
--
186 lbs. -> 185. Also, I had a heart-to-heart with myself and decided to drop the diet so I can at least get my 40 workouts in. Adding back a little grain, a little sugar, and a boatload of calories. Not quite GOMAD but I'm drinking a lot of milk.

[JStrong]

3/1 -mini-reset, because I'm 31 not 17, and cutting all that weight burned me out. Working on Form.

Warmup 5 min on bike

Squat
45 x 5 x 2
75 x 5 x 1
105 x 3 x 1
135 x 2 x 1
165 x 5 x 3

Press
45 x 5 x 2
70 x 3 x 1
80 x 2 x 1
95 x 5 x 3

Chin
3 x 3 x 3

[JStrong]

3/3

Squat
45 x 5 x 2
70 x 5 x 1
95 x 4 x 1
135 x 2 x 1
170 x 5 x 3 <--butt wink (ouch!)

Man, I happened to look in the goddamn mirror to my right while doing my work set and damned if I didn't curl my butt under. I think it was just losing concentration, not something I do regularly. Nevertheless, my lower back hurt the next day.

Bench
45 x 5 x 2
70 x 5 x 1
95 x 4 x 1
115 x 2 x 1
135 x 5 x 3 <--easy!

Deadlift
135 x 5 x 1
185 x 2 x 1
215 x 5 x 1

[JStrong]

3/6

Squat
45 x 5 x 2
75 x 5 x 1
115 x 4 x 1
135 x 2 x 1
180 x 5 x 3 <--easy!

Press
45 x 5 x 2
60 x 5 x 1
70 x 3 x 1
80 x 2 x 1
100 x 5 x 3

Pullups
3x5jx5j

--
185lbs -> 190. Wow, dropping my diet sure is 'working.' I better lift a ton!

Also, this and the last workout my abs are sore later and the next day. Not crazy sore, but sore. I think it's the squats but I am confused as to why. The bar is a ~little~ lower now that I'm more flexible, but it still seems weird.

[JStrong]

3/8

Squat
45 x 5 x 2
95 x 5 x 1
125 x 3 x 1
155 x 1 x 1
190 x 5 x 3

Bench
45 x 5 x 2
75 x 5 x 1
95 x 4 x 1
120 x 2 x 1
145 x 5 x 2
145 x 4 x 1 <--mentally didn't like the set within a second of unracking. also didn't wait long enough. Brain fail, not muscles.

That said, I've noticed my bench is relatively high to others with my numbers, and I'm seeing a semi-plateau here I'm not breaking through.

Still going for 150 on Saturday, noticing some left shoulder pain the last few workouts, keeping an eye on it.


Chin
8j x 5j x 3j

[JStrong]

3/10

So, as I'm finishing up my workout I failed on my 4th rep of deadlift. Which made me kinda sad--until I went to write it down and realized I was on my 3rd set! Just so used to doing 3 sets of 5 that I powered through 2 full sets of 5 and then failed on my 4th rep of set 3.

So, Put up 2 wheels and change on my deadlift, and I accidentally did 13 reps instead of 5. Guess I can add more weight!

5 min warmup on bike, level 3

Squat
45 x 5 x 2
95 x 5 x 1
120 x 3 x 1
160 x 2 x 1
195 x 5 x 3

Press
45 x 5 x 2
60 x 5 x 1
75 x 3 x 1
90 x 2 x 1
105 x 5 x 3

Deadlift
135 x 5 x 1
185 x 2 x 1
205 x 1 x 1
230 x 5 x 2
230 x 3 x 1 <--fail on 4, but I shoulda stopped 8 reps ago!

My back is a little sore, hopefully I can move tomorrow.

[JStrong]

Those extra deadlifts really wrecked me, my lower back has been sore for two days, and I almost considered deloading on the squat. Then I just went for it anyway.

3/13

5 min treadmill @3.2
Shoulder dislocations

I had my first spot request. Big dude (6'4", 235 maybe) had me spot him on the bench(#165). He never brought the bar within 3 inches of his chest, and after I had to help him get the 3rd, he said 'I'll do one more with your help."

Um, ok. Saw two other guys do the same thing later. Touch your shirt guys!

Then he walked by when I was squatting and said "That looks painful." Well, it is kinda, but it's not that it hurts, it's that it's hard.

Squat
45 x 5 x 2
95 x 5 x 1
125 x 3 x 1
165 x 2 x 1
205 x 5 x 1 <--video on these, 2 &3 were a little high
205 x 4 x 1 <--got lower and really had to work for 4, caution overcame valor
205 x 5 x 1 <--solid, legit, and a PR

Bench
45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
125 x 2 x 1
150 x 5 x 3

Stoked on the bench, new PR & with the trouble I'd been having I'm pleased to see the weight move up.

Pullups
6j x 6j x 3j

Probably would have had all 6 on the last but I has to switch from the pullup bar to the power rack, and the awkward grip made them difficult.

I was sort of out of it, but it was a good workout on reflection, though my lower back never unstiffened, damn you deadlifts!