indubitable's beginner training log indubitable's beginner training log

starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 19

Thread: indubitable's beginner training log

  1. #1
    Join Date
    May 2010
    Posts
    18

    Default indubitable's beginner training log

    • phoenix arizona seminar date
    • texas seminar date
    It's a lazy Sunday, and I've been putting this off for way too long, so it's time to finally get around to it...

    I picked up Starting Strength, 2nd ed. back at the end of March and have been using the program as my training regimen since 3/28. I don't play any sports right now and I don't have goals beyond increasing the weights on my lifts. I work out at my local YMCA -- no bumper plates or platform and a grand total of one rack suitable for squatting, but otherwise not bad. Previously, I had been doing some lifting on an inconsistent basis: squats not to full depth, deadlifts, presses, pull ups, seated rows, bench presses, preacher curls but never made much progress and didn't have much instruction in the way of good form.

    Judging by what I've read here, my progress is below average for this program, but it's certainly more progress than I've ever made before. I am hoping to correct this by increasing the amount of whole milk that I drink and my caloric intake in general, and avoiding missing any workout.


    Stats:
    Age: 25
    Height: 5'10"
    Weight: 185 lbs
    Sex: Male

    Lifts at start of program (3/28):
    Squat: 160 lbs
    Deadlift: 155 lbs
    Bench Press: 135 lbs
    Press: 75 lbs
    Power Clean: 75 lbs

    Lifts now (6/5):
    Squat: 192.5 lbs
    Deadlift: 240 lbs
    Bench Press: 160 lbs
    Press: 102.5 lbs
    Power Clean: 105 lbs

    I just got a pair of Do-Wins and a pair of 1.25 lb plates last week; previously, I had been lifting in running shoes. It's hard to tell the difference so far during squats and DLs, but when I leave the gym with my running shoes back on, they feel awfully squishy.

  2. #2
    Join Date
    May 2010
    Posts
    18

    Default

    Yesterday's workout (warmup sets in []):

    SQ: [45x5x2, 105x5x1, 145x4x1, 175x2x1] 192.5x5x1, 192.5x4x2
    BP: [45x5x2, 95x5x1, 135x4x1, 145x2x1] 160x5x1, 155x5x2
    DL: [135x5x2, 185x5x1, 205x3x1, 225x2x1] 240x4x1

    Could not make that final rep on DL due to grip failing (the bar kept rolling down). I'm currently using double overhand grip, I guess it's time to switch to over/under to keep up my progression.

  3. #3
    Join Date
    May 2010
    Posts
    18

    Default

    Ate 3 flour tortillas, some salsa and a glass of milk 1 hour before working out.

    Warmup: 6:00 on a Concept2 rower, holding a ~2:25 split

    Squat: [45x5x2, 105x5x1, 145x3x1, 175x2x1] 195x5x2, 195x4x1
    Press: [45x5x2, 65x5x1, 85x2x1] 105x5x2, 105x4x1
    Power Clean: [45x5x2, 70x4x1, 95x3x2] 115x3x5

    Felt tight and comfortable under the bar doing squats, a lot more secure than in the past. Power clean form is still pretty immature due to some problems I was having with the lift earlier, but it feels like it's improving now.

    Spent my entire lifting time either in or behind the power rack, as there aren't many open floor areas in my gym. During my PC sets, a girl started fiddling around with an Olympic bar in the power rack, put 20 lbs on it, and then lifted it up onto the pegs at chest level. She did back squats, then went on to do some split squats with an empty bar. That was pretty cool; it's not something that I usually see in my gym.
    Last edited by indubitable; 06-09-2010 at 04:43 PM.

  4. #4
    Join Date
    Feb 2010
    Location
    St. Thomas, Ontario
    Posts
    4,277

    Default

    Do you have chalk? If not, get chalk before you change your grip. It makes a massive difference.

  5. #5
    Join Date
    May 2010
    Posts
    18

    Default

    Thanks, I'll look into that.

  6. #6
    Join Date
    May 2010
    Posts
    18

    Default

    Repeated pre-workout eating from last workout.

    Warmup: ~6:00 on a Concept2 rower, held around a 2:25 split

    Squat: [45x5x2, 115x5x1, 155x3x1, 175x2x1] 195x5x2, 200x4x1 (PR)
    Bench Press: [45x5x2, 95x5x1, 135x3x1, 155x2x1] 160x5x2, 162.5x5x1
    Deadlift: [135x5x2, 185x5x1, 205x3x1, 225x2x1] 250x5x1 (PR)

    No chalk yet, but I switched to mixed grip for the final warmup set and the work set of deadlifts... felt great, grip security was no longer an issue. I love deadlift day, I'm almost always setting PRs and making at least 10 lb jumps. I had stalled on squats a few weeks back at 175; I did not picture myself pushing 200 just three weeks later.

    I felt completely unfatigued when I left the gym tonight, and just had to trust myself (well, Rip) that one work set of deadlifts was enough. Sure enough, I'm already starting to feel gravity's pull on me grow stronger. Deadlifts really sneak up on me.

    Great workout all around.

  7. #7
    Join Date
    May 2010
    Posts
    18

    Default

    Ate 1/2 lb cheeseburger ~1 hour before getting to the gym.

    Warmup: Concept2 rower per usual

    Press: [45x5x2, 65x5x1, 85x3x1, 95x2x1] 110x5x1 (PR), 110x4x1, 107.5x4x1
    Squat: [45x5x2, 105x5x1, 165x3x1, 185x2x1] 200x3x1, 195x5x1
    Power Clean: [45x5x1, 75x4x1, 95x3x1, 115x2x1] 125x3x2 (PR)

    Did press first instead of squat, as this older married couple was doing split squats in the power rack with a bare curling bar. Didn't want to go there. Workout was abbreviated due to me getting to the gym too close to closing time, so I didn't get in my last work set of squats and missed 3 sets of power cleans.

    Have been thinking about dedicating a day to rowing a 2K on the Concept2; I rowed for four years of high school and I'm curious to see how my times now compare to my PRs when I was conditioning for rowing. I really wish we had had something like Starting Strength back then, or just someone who knew a little about weight training. Deadlifts, squats and power cleans would have helped a lot, but the small room in which the weight equipment was stored was filled up with isolation machines that were rarely used.
    Last edited by indubitable; 06-13-2010 at 02:50 PM. Reason: fixed typo

  8. #8
    Join Date
    Feb 2010
    Location
    St. Thomas, Ontario
    Posts
    4,277

    Default

    Lots of people get sucked into this... wait till you're done with SS before you add a 2k rowing day. You need your recovery days, especially from here on out when shit gets heavy.

  9. #9
    Join Date
    May 2010
    Posts
    18

    Default

    Probably a poor choice of words on my part -- I meant just one day of just rowing a 2K, not making it a part of my regular schedule.

  10. #10
    Join Date
    Feb 2010
    Location
    St. Thomas, Ontario
    Posts
    4,277

    Default

    starting strength nutrition camp
    Oh, then go for it

    Account for that in your rest time, though.

Page 1 of 2 12 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •