Dbennettsr's Training Log

[Dbennettsr]

Age - 46
Height - 6'2"
Weigth - 222 lbs

Recovering from rotator cuff surgery in December.

I ordered all Rip's stuff last week and today was my first SS workout

Warmup
5 min elliptical

Squats
45 x 8
95 x 5
135 x 3
185 x 2
225 x 5 workset
205 x 5 workset
205 x 5 workset

Bench Press
45 x 8
45 x 8
65 x 4
85 x 3
95 x 5 workset
95 x 5 workset
95 x 5 workset

Deadlift
45 x 8
95 x 4
135 x 4
185 x 2
225 x 3
245 x 5 workset

Roman Chair Situps
3 x 20 - unweighted

What a difference squatting full range was. It was a completely different experience than what I had been doing. Even though it was harder, it felt so much more powerful. Hard to explain. I had to back off my first workset; I never would have made the next set.

First time benching since the surgery. Since I tore my cuff benching, this was a little scary. Going to take it slow.

Great system, workout felt great!

David

[Cookieman]

Good luck with your training. On starting strength though aren't you supposed to start with the weights a lot lower? I think the first 6 workouts or so should be really simple. Unless of course you already did a lot of strength training before so you know what you are doing.

[Dbennettsr]

I had already been lifting but seems like I didn't know what I was doing!

[Cookieman]

Here is the link.
http://startingstrength.wikia.com/wi..._First_Workout

The way the "first day" is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. The bar speed will be identical from set to set. Continue to add weight and do sets of 5 until the speed of the barbell begins to slow.. Keep the weight there and perform 2 more sets with this weight. That is your first "3 sets of 5" workout for that exercise.

Yes, this is low. It allows for a certain fudge factor that is present when dealing with a novice's ability to evaluate his own technical performance.

Start off using weight that is LOWER than you think you can handle, and progress upward. It is better to use weight that is too light than weight that is too heavy.

From that link.

[Dbennettsr]

Work Sets

Squats
3 x 5 235 lbs

Presses
3x 5 30 lbs

Deadlifts
1 x 5 255 lbs

Chins
3 x 12 150 stack on machine

Back Extentions
3 x 12. BS