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  1. #1
    Join Date
    Nov 2010
    Location
    Denver, CO
    Posts
    12

    Default brak's training log - tabula rasa

    • phoenix arizona seminar date
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    Here begins my journey from nothing to something. I have no previous strength training experience. My current motivation is simple: get strong. I had started the SL5x5 program and I've just transitioned over to SS after reading through the books multiple times. I'm trying to teach myself and I keep SS by my side while training.

    AGE: 27
    HEIGHT: 5'8"
    WEIGHT: (9/29) 164 lbs


    My secondary motivation is to correct the terrible posture I've developed over the last 5 years of sitting in front of a computer. I'm the skinny guy with the huge ass and a very protruding gut (lordosis?). I'm sticking with the suggestion that heavy lifts will build my 'abs' which will help correct my posture (in addition to using correct posture daily).

  2. #2
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    I've been training using SL5x5 since 9/29. Here is a copy of my log for completeness.

    (A) W 9/29

    WEIGHT: 164 lbs

    5x5 Squat
    45x5x5

    5x5 Bench
    45x5x5

    3x12 Inverted Row
    BWx12
    BWx8
    BWx5


    (B) F 10/1
    5x5 Squat
    55x5x5

    5x5 Press
    45x5x5

    1x5 Deadlift
    135x5x1


    (A) M 10/4
    5x5 Squat
    [+10/65]
    65x5x5

    5x5 Bench
    [+10/55]
    55x5x5

    3x12 Inverted Row
    BWx12
    BWx8
    BWx4


    (B) F 10/8
    5x5 Squat
    [+10/75]
    45x5x1
    75x5x5

    5x5 Press
    [+5/50]
    50x5x5

    1x5 Deadlift
    [+5/140]
    140x5x1


    (A) Tu 10/12
    5x5 Squat
    [+10/85]
    45x5x1
    85x5x5

    5x5 Bench
    [+10/65]
    45x5x1
    65x5x5

    3x12 Inverted Row
    BWx12
    BWx7
    BWx7


    (B) Th 10/14
    5x5 Squat
    [+10/95]
    45x5x2
    70x3x1
    95x5x5

    5x5 Press
    [+5/55]
    45x5x1
    55x5x5

    1x5 Deadlift
    [+5/145]
    145x5x1


    (A) Sa 10/16
    5x5 Squat
    [+10/105]
    45x5x2
    75x3x1
    105x5x5

    5x5 Bench
    [+10/75]
    45x5x2
    75x5x5

    1x12 Inverted Row
    BWx12

    Power Clean Practice
    45x10 Hang Clean
    45x5 Power Clean

    I decided to add in the Power Clean instead of the Rows after reading SS. Plus they look for fun.


    (B) M 10/18
    5x5 Squat
    [+10/115]
    45x5x2
    80x3x1
    115x5x5

    5x5 Press
    [+5/60]
    45x5x1
    45x3x1
    60x5x5

    1x5 Deadlift
    [+10/155]
    135x5x1
    155x5x1


    (A) W 10/20
    5x5 Squat
    [+10/125]
    45x5x2
    85x3x1
    125x5x5

    5x5 Bench
    [+10/85]
    45x5x2
    85x5x5

    5x3 Power Clean
    45x3x3
    65x3x1


    (B) F 10/22
    5x5 Squat
    [+10/135]
    45x5x2
    90x3x1
    135x5x5
    (2 min rests)

    5x5 Press
    [+10/70]
    45x5x2
    70x5x5
    (2 min rests)

    1x5 Deadlift
    [+20/175]
    135x5x1
    175x5x1


    (A) M 10/25
    5x5 Squat
    [+10/145]
    45x5x2
    95x5x1
    125x3x1
    145x5x5
    (2 min rests)

    5x5 Bench
    [+10/95]
    45x5x2
    70x3x1
    95x5x5

    5X3 Power Clean
    [+0/65]
    45x5x1
    45x3x1
    65x3x5


    (B) W 10/27
    5x5 Squat
    [+10/155]
    45x5x2
    95x4x1
    135x3x1
    155x5x5
    (2 min rests)

    5x5 Press
    [+5/75]
    45x5x2
    65x3x1
    75x5x5
    (2 min rests)

    1x5 Deadlift
    [+15/190]
    135x5x1
    165x3x1
    190x5x1


    (A) F 10/29
    5x5 Squat
    [+10/165]
    45x5x2
    95x4x1
    135x3x1
    165x5x5
    (3 min rests)

    5x5 Bench
    [+10/105]
    45x5x2
    75x5x1
    105x5x5
    (2 min rests)

    5x3 Power Clean
    [+5/70]
    45x3 hang
    45x3 hang
    70x3x5

  3. #3
    Join Date
    Nov 2010
    Location
    Denver, CO
    Posts
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    Default

    I transitioned to SS on 11/1:

    (B) M 11/1
    3x5 Squat
    [+10/175]
    45x5x2
    85x5x1
    125x4x1
    155x3x1
    175x5x3
    (3 min rests)

    3x5 Press
    [+5/80]
    45x5x2
    65x5x1
    80x5x3
    (2 min rests)

    1x5 Deadlift
    [+10/200]
    135x5x1
    175x3x1
    200x5x1

  4. #4
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    Nov 2010
    Location
    Denver, CO
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    Default

    Which brings me to the present:

    (A) W 11/3

    WEIGHT: 171 lbs

    Squat
    [+10/185]
    45x5x2
    85x4x1
    120x3x1
    160x2x1
    185x5x3
    (3 min rests)

    Today was the first day the squats are starting to feel real heavy with real effort bringing to weight out of the hole. I think I will use this as an indication to transistion to 5 lb jumps in the near future.

    Bench
    [+10/115]
    45x5x2
    75x3x1
    115x5x3
    (2 min rests)

    Power Clean
    [+5/75]
    45x5x2 hangs
    75x3x5
    (1.5 min rests)

    The Power Clean still feels awkward when I do it. I'm happy to say that the SS DVD arrived in the mail today and the Power Clean is the first video I watched. I'll implement the tips I've learned and hopefully attempt the Power Clean with more confidence.

  5. #5
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    Nov 2010
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    Denver, CO
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    I am linking my post to the Technique evaluation board for reference. Any assistance evaluating my movements would be greatly appreciated!

    Assistance evaluating a beginner's SS movements

  6. #6
    Join Date
    Nov 2010
    Location
    Denver, CO
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    Default

    (B) F 11/5
    3x5 Squat
    [+5/190]
    45x5x2
    85x4x1
    135x3x1
    165x2x1
    190x5x3
    (3 min rests)

    Today I focused on improving my bar path. The load is really starting to feel heavy and it makes it difficult to maintain form during the movement. I reviewed a video I took of my last set and it didn't look too bad considering my brain was pressing against my skull. It seems difficult for me to lock out and keep my abs tight during the whole rep, I'm not sure if this is do to the large curve in my spine or simply weak abs.

    3x5 Press
    [+5/85]
    45x5x2
    65x3x1
    85x5x3
    (3 min rests)

    I attempted to correct my form today after receiving advice from the technique forum and watching the SS DVD. I concentrating on keeping the bar over my wrists, but I still think I could improve that further. The weight has become near ball-busting, so I'll have to search out some micro-plates to transition to 2.5 lb increments.

    1x5 Deadlift
    [+10/210]
    135x5x1
    180x3x1
    210x5x1

    I have a love/hate relationship with the deadlift so far. Sometimes it kicks my ass and sometimes it feels like a great workout. Today was a good day. The 210 felt great and my grip was still good considering I haven't starting using chalk or an alternate grip. I think I will stick to +10 lbs for next week.

  7. #7
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    Nov 2010
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    (A) M 11/8

    BODY WEIGHT: 175 lbs

    Squat
    [+5/195]
    45x5x2
    90x5x1
    140x3x1
    170x1x1
    195x5x3
    (3 min rests)

    Focused on minimizing forward knee movement today and tried to push the knees out as I hit the hole. The weight was hard, but felt subtly different than prior form. From viewing video, I still have some work to do with my form at the bottom.

    Bench
    [+10/125]
    45x5x2
    80x5x1
    110x3x1
    125x5x3
    (3 min rests)

    I brought the bar lower on my chest and the weight felt better than it ever has. I think this movement can use the most instruction and I plan on watching the SS DVD and rereading SS to hone this in.

    Power Clean
    [+20/95]
    45x5x1 hangs
    95x3x5
    (1.5 min rests)

    This is a fun movement. I jumped the weight up once my confidence with the form was higher and it felt good. A higher weight definitely has a different feel to it than all the practice weight.

  8. #8
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    Nov 2010
    Location
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    (B) W 11/10
    Squat
    [+5/200]
    45x5x2
    95x5x1
    145x3x1
    175x1x1
    200x5x3
    (3 min rests)

    Knees out!

    Press
    [+5/90]
    45x5x2
    70x3x1
    90x5x3
    (3 min rests)

    This lift was great today. I practiced my form and added the right amount of swayback. I also breathed at the top and quickly pressed the weight when I got back down to my chest. All this combined helped a ton to make the weight move easier.

    Deadlift
    [+10/220]
    135x5x1
    185x3x1
    220x5x1

    Next week I hit my first double 45 plates. Awesome.
    Last edited by brak; 11-13-2010 at 12:23 AM.

  9. #9
    Join Date
    Nov 2010
    Location
    Denver, CO
    Posts
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    Default

    starting strength nutrition camp
    (A) F 11/12
    Squat
    [+5/205]
    45x5x2
    95x5x1
    145x3x1
    195x1x1
    205x5x3
    (3 min rests)

    Performed a little more 'bounce' off my knees which allowed me some more oomph coming up.

    Bench
    [+10/135]
    45x10x1
    95x5x1
    115x3x1
    135x5x3
    (3 min rests)

    Much better form today after watching the SS DVD. Will start transitioning to 5 lbs increments soon.

    Power Clean
    [+10/105]
    45x5x1 hangs
    105x3x5
    (1.5 min rests)

    Not much to say here, still a fun movement.

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