first training log post

[mlypowy]

I started training on the SS program in Aug 2010; I was inconsistent with getting to the gym this past winter and thus my progress was slowed significantly. I have been training consistently again since the first week in April, and here is a summary of my last workout:

Height: 5’5”
Weight: 182 lbs.
Age: 28

Saturday, April 30, 2011
Squats
Set 1,2 45 x 5
Set 3 135 x 5
Set 4 195 x 3
Set 5 245 x 2
Set 6-8 305 x 5

Bench Press
Set 1,2 45 x 5
Set 3 95x 5
Set 4 135 x 3
Set 5 185 x 2
Set 6-8 225 x 5

Power Cleans
Set 1 45 x 5
Set 2 70 x 5
Set 3 95 x 3
Set 4 115 x 2
Set 5-7 135 x 5

Dips
Set 1-3 BW x 10

I have deviated slightly from the example program in the book as typically Power Cleans and Dips would be included in workout A with Presses; I will work back to the suggested workout A and B groups in the next week or two. Aside from this I follow Starting Strength exactly as the book recommends (or at least as I understand it). Since I see no point in recapping everything in the last few months I will only include the weights I used for each workout set my first week following this program (Aug 2010): Squat- 225; Bench – 205; Press – 125; Deadlift – 155; Power Cleans – 105.

[Jonathon Sullivan]

Pretty frippin' strong, mylpowy.

[mlypowy]

Tuesday, May 3, 2011
Squats
Set 1,2 45 x 5
Set 3 135 x 5
Set 4 195 x 3
Set 5 245 x 2
Set 6-8 305 x 5

Press
Set 1,2 45 x 5
Set 3 65x 5
Set 4 85 x 3
Set 5 110 x 2
Set 6-8 130 x 5

Back Ext’s
Set 1 BW x 10
Set 2 BW x 10
Set 3 BW x 10

Chins
Set 1 BW x 10
Set 2 BW x 8
Set 3 BW x 8

Knees felt a bit sore today, the same feeling I had a year and a half ago when I was spending too much time on a treadmill. They just feel overworked a bit. Did not slow me down today but I don’t like the feeling. However, I finally bought a pair of squat shoes so hopefully this will help.

Lower back felt a bit a tender as well. I’m planning on deadlifts in my next workout so I will see how I feel on Thursday before doing so.

[mlypowy]

Thursday, May 5, 2011
Squats
Set 1,2 45 x 5
Set 3 135 x 5
Set 4 195 x 3
Set 5 245 x 2
Set 6-8 315 x 5

Bench Press
Set 1,2 45 x 5
Set 3 95x 5
Set 4 135 x 3
Set 5 185 x 2
Set 6-8 225 x 5

Deadlifts
Set 1 45 x 5
Set 2 135 x 5
Set 3 225 x 3
Set 4 295 x 2
Set 5 345 x 5

Dips
Set 1 BW x 10
Set 2 BW x 10
Set 3 BW x 10

Squats felt good today, I can see how using squat shoes makes a big difference. Lower back and knees felt better than Tuesday.

Also- I always warm up with a 5-7 min run on the treadmill, usually at 5.5 or 6.0. Helps me get warm and loosen up a bit. Without the warm up I can't lift nearly as well.

Trying to clean up my diet, I find it is always right before bed while watching tv when I let myself go and eat too much, often with sweets (marino's italian ices are a favorite of mine, lemon flavor). Eating this late also affects my sleep, but I find myself doing it anyway. I had will power last night and only ate an orange, will see if i can do the same tonight.

[mlypowy]

Saturday, May 7, 2011
Squats
Set 1,2 45 x 5
Set 3 135 x 5
Set 4 195 x 3
Set 5 245 x 2
Set 6-8 315 x 5

Press
Set 1,2 45 x 5
Set 3 65x 5
Set 4 85 x 3
Set 5 110 x 2
Set 6-8 130 x 5

Back Ext
Set 1 BW x 10
Set 2 BW x 8
Set 3 BW x 8

Chins
Set 1 BW x 10
Set 2 BW x 8
Set 3 BW x 8

[mlypowy]

Tuesday, May 10, 2011
Squats
Set 1,2 45 x 5
Set 3 135 x 5
Set 4 195 x 3
Set 5 245 x 2
Set 6-8 315 x 5

Bench Press
Set 1,2 45 x 5
Set 3 95x 5
Set 4 135 x 3
Set 5 185 x 2
Set 6-8 225 x 5

Power Cleans
Set 1 45 x 5
Set 2 85 x 5
Set 3 105 x 3
Set 4 135 x 2
Set 5-9 155 x 3

Dips
Set 1 BW x 10
Set 2 BW x 10
Set 3 BW x 10

Knees and lower back still feel a bit sore, not sure if that's normal or not. Power cleans felt really good yesterday, I can definitely add some more weight next time. I'm starting to see good results with this program, I'm feeling stronger and comfortable performing these lifts. I'm going to stick with what I have been doing for the rest of the week and starting adding more weight to all the lifts next week (at least I plan to do this as of now).

[MattyK829]

Pussy. Just kidding, nice progress

[mlypowy]

Thursday, May 12, 2011
Squats
Set 1,2 45 x 5
Set 3 135 x 5
Set 4 195 x 3
Set 5 245 x 2
Set 6-8 315 x 5

Press
Set 1,2 45 x 5
Set 3 65 x 5
Set 4 90 x 3
Set 5 110 x 2
Set 6-8 130 x 5

Back Ext's
Set 1 BW x 12
Set 2 BW x 12
Set 3 BW x 12

Chins
Set 1 BW x 6
Set 2 BW x 8
Set 3 BW x 6

Knees were bothering me again last night when I got home, at one point my right knee felt weak and I was limping slightly. I iced it before bed and it feels better today. Maybe I should stop obsessing over it.

Presses felt good tonight. I think it's time to add some more weight.

[mlypowy]

Saturday, May 14, 2011
Squats
Set 1,2 45 x 5
Set 3 135 x 5
Set 4 195 x 3
Set 5 245 x 2
Set 6-8 315 x 5

Bench Press
Set 1,2 45 x 5
Set 3 95x 5
Set 4 135 x 3
Set 5 185 x 2
Set 6-8 230 x 5

Deadlifts
Set 1 45 x 5
Set 2 135 x 5
Set 3 225 x 3
Set 4 295 x 2
Set 5 345 x 5

Dips
Set 1 BW x 12
Set 2 BW x 12
Set 3 BW x 12

Added 5 lbs to my bench, didn't really feel a difference. I would like to go higher but I'm very careful with this exercise b/c I often do not have other people around to spot me. However, I have in the past put too much weight on the bench and not perform the lift properly so this is probably a good thing.

[MattyK829]

nice deadlifts. good thing we decided to go heavy that day or we'd be dicking around with 275 thinking we were pushing it