Shem's SS Log Shem's SS Log

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Thread: Shem's SS Log

  1. #1
    Join Date
    Mar 2010
    Posts
    14

    Default Shem's SS Log

    • phoenix arizona seminar date
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    Started training today on Starting Strength after about 9 months of Crossfitting.

    Current stats:
    Height: 5'10"
    Weight: 161#

    Squat 1RM: 235#
    Bench 1RM: 150#
    Deadlift 1RM: 305#
    Press 1RM: 105#
    Clean 1RM: 165#

    Today's Workout:

    1000m Row: 4:45

    Squat
    45x5x2
    95x5
    135x5
    165x5x3

    Bench
    45x5
    65x5
    85x5
    105x5x3

    Deadlift
    45x5
    115x5
    165x5
    215x5

  2. #2
    Join Date
    Mar 2010
    Posts
    14

    Default Workout #2: 3-31-2010

    Warmup: 5 mins on exercise bike

    Squat
    45x5x2
    75x5
    115x5
    135x5
    175x5x3

    Press
    45x5
    55x5
    65x5
    75x5x3

    Clean
    45x3x2
    95x3x2
    115x3x5

  3. #3
    Join Date
    Mar 2010
    Posts
    14

    Default Workout #3: 4-2-2010

    Warmup: 5 mins on exercise bike

    Squat
    45x5x2
    95x5
    125x5
    155x5
    185x5x3

    Bench
    45x5
    65x5
    85x5
    110x5x3

    Deadlift
    65x5
    135x5
    185x5
    225x5

  4. #4
    Join Date
    Mar 2010
    Posts
    14

    Default Workout #4: 4-4-2010

    Weigh-in: 169#

    Warmup: 5 mins on exercise bike

    Squat
    45x5x2
    95x5
    135x5
    155x5
    195x5x3

    Press
    45x5
    55x5
    65x5
    80x5x3

    Clean
    65x3x2
    95x3x2
    120x3x5

    Chins
    BWx7,5,4

    Situps
    10x15x2

  5. #5
    Join Date
    Mar 2010
    Posts
    14

    Default Workout #5: 4-7-2010

    Warmup: 5 mins on exercise bike

    Squat
    45x5x2
    135x5
    155x5
    175x5
    205x5x3

    Was supposed to do 95x5, 135x5, 175x5, but accidentally jumped to 135 too soon. Work set weight was surprisingly light, as I've never done this much weight for a 5 rep. Will continue 10# jumps.

    Bench
    45x5x2
    65x5
    95x5
    115x5x3

    Good here, fairly light. Working on keeping body tight throughout range of motion.

    Deadlift
    65x5
    135x5
    185x5
    235x5

    Not a 5RM, but felt heavy. Will cut back on number of DL warmup sets moving forward.

    Dips
    BWx10,7,5

    Not sure if I will continue to include these with all the pressing movements in SS. Left tricep near elbow started to hurt about halfway through second set, so cut short.

    Situps
    15x12
    15x10

  6. #6
    Join Date
    Mar 2010
    Posts
    14

    Default Workout #6: 4-9-10

    Today was my day to be a complete idiot...

    Warmup: 5 mins on exercise bike

    Squat
    45x5x2
    95x5
    135x5
    185x5
    205x5x3
    215x5

    Was supposed to do 215x5x3, but was an idiot and left the 25# on one side instead of putting the 35# on. I THOUGHT the bar felt a little lopsided but didn't check. Out of frustration, I threw on the correct weight and pushed out a set of 5, but will do 215 next time properly. Dumbass...

    Press
    45x5x2
    55x5
    75x5
    85x5x3

    Good here. I feel strong on these (not much weight), with hopefully plenty of 5# jumps to go...

    Cleans
    65x3x2
    95x3x2
    125x3x5

    Still feeling good here, although starting to feel a little heavy. Form feels good; at some point will need to post to check.

    Pullups
    BWx6,5,4

    Hypers
    BWx10
    10x10x2

    First time trying these out. Could have used more weight but wanted to start out easy.
    Last edited by Shem; 04-23-2010 at 09:23 PM.

  7. #7
    Join Date
    Mar 2010
    Posts
    14

    Default Workout #7: 4-11-10

    Interesting workout today. Clearly, I need to eat more, but lifts are still going up, and I'm feeling stronger.

    Weigh-in: 168#

    Warmup: 5 mins exercise bike

    Squat
    45x5x2
    95x5
    135x5
    185x3
    215x5x3

    Double checked the weights this time. This was definitely difficult but doable. Form slipped somewhat in the second set (good morning-ish), used the "chest up" cue to keep the third strong. Thinking about 225 next time, then maybe switch to 5# jumps.

    Bench
    45x5x2
    65x5
    95x3
    120x5x3

    Good, straightforward. Still moving up with 5# jumps.

    Deadlift
    135x5
    185x3
    245x5

    Heavy. Still feel strong with the pull, but I'm glad I'm only doing one set. Definitely liked cutting back the warmups. Planning to continue with 10# jumps.

    Chins
    BWx8,4,4

    Situps
    15x15,12

    Good workout. Need to focus on squat technique as weights increase. Other lifts felt strong.
    Last edited by Shem; 04-23-2010 at 09:23 PM.

  8. #8
    Join Date
    Mar 2010
    Posts
    14

    Default Workout #8: 4-14-10

    Haven't been sleeping as well as I'd like. Eating like I need to is becoming more and more difficult, but I'm definitely drinking the milk...

    Warmup: 5 mins on stair climber

    Squat
    45x5x2
    95x5
    135x5
    185x3
    225x5x3

    I'm still struggling to maintain perfect form, but this was definitely better (and easier) than 215. Still feel strong enough to go up to 235 next time; we'll see after that...

    Press
    45x5x2
    55x5
    75x5
    90x5x3

    Good here, starting to feel heavy, but definitely still able to move the weight. Will continue with 5# jumps for the time being.

    Cleans
    65x3x2
    95x3x2
    130x3x5

    Got a little sloppy on these, but still pulling the weight. Found my grip failing somewhat as I lowered the weights down; probably need to start thinking about a hook grip soon.

    I was in a rush so I decided to forgo the assistance work I had been doing. I'll probably just alternate chins/pullups with situps moving forward.

    Overall, good workout. I was happy to see my squats continue to rise, and the other lifts continue to feel strong. My main concern now is eating and sleeping enough.
    Last edited by Shem; 04-23-2010 at 09:25 PM.

  9. #9
    Join Date
    Mar 2010
    Posts
    14

    Default Workout#9: 4-16-10

    Sleeping and eating has been ok, but not great. Slowly realizing that the recovery part of the equation is just as important as the working out.

    Warmup: 5 mins exercise bike

    Squat
    45x5x2
    95x5
    135x5
    185x3
    235x5x3

    Form was much better on these. Felt stronger than the previous workout, and was very excited to hit 235#, my previous 1RM. Will probably drop to 5# increments moving forward.

    Bench
    45x5x2
    65x5
    95x5
    125x5x3

    Good here, still feel strong and will continue with the 5# jumps

    Deadlift
    135x5
    195x5
    255x5

    Heavy, but doable. Will continue with 10# jumps.

    Pullups
    BWx6,4,4

    Situps
    15x15x9

    Continue to have some good workouts. Really pumped with squat progress.
    Last edited by Shem; 04-23-2010 at 09:25 PM.

  10. #10
    Join Date
    Mar 2010
    Location
    Albania
    Posts
    1,945

    Default

    starting strength nutrition camp
    Keep up the good work buddy! And keep eating big!

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