Starting Strength Log

[Philip_]

Wednesday, 01.01.2014

BW: 110,5 kg / 244 lb

Squat:
20 kg / 44 lb x 5 x 2
40 kg / 88 lb x 5
60 kg / 132 lb x 3
80 kg / 176 lb x 2
102 kg / 225 lb x 5 x 3

Bench Press:
20 kg / 44 lb x 5 x 2
32 kg / 71 lb x 5
44 kg / 97 lb x 3
56 kg / 124 lb x 2
68 kg / 150 lb x 5 x 3

Power Clean:
40 kg / 88 lb x 3
46 kg / 101 lb x 3
52 kg / 115 lb x 2
58 kg / 128 lb x 1
66 kg / 146 lb x 3 x 5

BB Curl: 28,5 kg / 63 lb x (15, 10)

Notes: Way better session than Monday.

Before Squats I shortly went through the teaching progression from the book, remembering that it says something along the lines of simply memorizing the bottom position and just getting there for every rep. Works for me to unfuck the descent, with which I struggled a bit on monday.

Bench Press was a bit wobbly, have to figure out a way to get my form more solid and consistent. It doesn't look bad on video but it feels like it is all over the place.

Power Cleans were good. Sometimes it feels like I shorten the pull a bit, not going to full extension, so I worked on really trying to jump and stomping the feet simultaneously with racking the bar, as Jordan told me to do at the pulling camp. Got it to work and it feels good, quite powerful.

The Curls are fun and only for the sake of a bit vanity, but aren't really important, so normally I wouldn't note anything about them. But today I thought about it and tried to really get a stretch reflex in the second set by lowering the bar in a controlled manner and immediately back up again at the bottom. Worked pretty well, but my arms were quite pumped from the first set anyway, so that may have made feeling the bounce easier.

[Philip_]

Friday, 03.01.2014

BW: 111,3 kg / 245 lb

Squat:
20 kg / 44 lb x 5 x 2
41 kg / 90 lb x 5
62 kg / 137 lb x 3
83 kg / 183 lb x 2
104 kg / 229 lb x 5 x 3

Press:
20 kg / 44 lb x 5 x 2
30 kg / 66 lb x 5
40 kg / 88 lb x 3
50 kg / 110 lb x 2
60 kg / 132 lb x (4, 5, 4)

Deadlift:
40 kg / 88 lb x 5
60 kg / 132 lb x 5
80 kg / 176 lb x 3
100 kg / 220 lb x 2
122 kg / 269 lb x 5

Chin-Up: BW x (3, 1, 1)

Notes: This session kind of sucked. Not like this Monday but in a different way. I just wasn't able to get agressive with the bar.

Squat was not as good as on wednesday, but not as bad as monday. Anyway, I need to get consistent with the squat so that my work sets will be more solid.

Press totally sucked. I had my short-term goal of 60 kg / 132 lb on the bar, but since I didn't get all 5 reps on all 3 work sets I don't count that as accomplished. Will try the same weight again next time, and progress with 1 kg / 2,2 lb increases instead of 2 kg / 4,4 lb.

Deadlift worked quite good. Reached my short-term goal of 120 kg / 265 lb. Next short-term goal is 170 kg / 375 lb. Maybe on the last set I couldn't fully hold lumbar extension, but that was minimal. I only added 4 kg / 8,8 lb for this session instead of 6 kg / 13,2 lb like before and will keep on progressing that way.

Chin-Ups just because I didn't do them for a long time and wanted to see how many I can still do. Nothing to write home about.

[Philip_]

Monday, 06.01.2013
BW:109,7 kg / 242 lb

Squat:
20 kg / 44 lb x 5 x 2
41 kg / 90 lb x 5
62 kg / 137 lb x 3
83 kg / 183 lb x 2
106 kg / 234 lb x 5 x 3

Bench Press:
20 kg / 44 lb x 5 x 2
32 kg / 71 lb x 5
44 kg / 97 lb x 3
56 kg / 124 lb x 2
70 kg / 154 lb x 5 x 3

Power Clean:
40 kg / 88 lb x 3
47 kg / 104 lb x 3
54 kg / 119 lb x 2
61 kg / 134 lb x 1
68 kg / 150 lb x 3 x 5

BB Curl: 29 kg / 64 lb x (15, 10)

Notes: Better session than friday. Guess it just feels like that when Squats get relatively heavy.

Last Squat set was the best. On the other two I had trouble getting and staying tight, so for the last set I tightened the belt one hole, gave me more stability.

Bench Press was good. Did my setup a little different, and that worked out fine/better.

Power Cleans have not been a problem so far. Tried getting tight before the pull in a slightly different way than before and that worked quite good. Gonna try that on the deadlift as well.

BW went down a little, should not happen -> need to eat more.

[Philip_]

Wednesday, 22.01.2014

BW: 109,5 kg / 241 lb

Squat:
20 kg / 44 lb x 5 x 2
39 kg / 86 lb x 5
58 kg / 128 lb x 3
77 kg / 170 lb x 2
96 kg / 212 lb x 5 x 3

Notes: Avoided Training for about 2 Weeks for whatever reasons. Stupid, but happens. Only Squats today for getting back in.

Figured that there are 3 Points in particular about the squats on which I have to keep an eye:
1. Chest up, Elbows up for stable bar position and help with extending the back.
2. Getting torso/trunk/abs tight.
3. Correct and controlled descend, knees out and forward.

[Philip_]

Friday, 24.01.2014

BW: 109,9 kg / 242 lb

Squat:

20 kg / 44 lb x 5 x 2

39 kg / 86 lb x 5
58 kg / 128 lb x 3
77 kg / 170 lb x 2
98 kg / 216 lb x 5 x 3

Press:
20 kg / 44 lb x 5 x 2
28 kg / 62 lb x 5
36 kg / 79 lb x 3
44 kg / 97 lb x 2
54 kg / 119 lb x 5 x 3

Deadlift:
40 kg / 88 lb x 5
57 kg / 126 lb x 5
74 kg / 163 lb x 3
91 kg / 201 lb x 2
110 kg / 243 lb x 5

BB Curl: 29 kg / 64 lb x (12, 8)

[Philip_]

Saturday, 08.02.2014

BW: 110,1 kg / 243 lb

Squat:
20 kg / 44 lb x5x2
30 kg / 66 lb x5
40 kg / 88 lb x3
50 kg / 110 lb x2
60 kg / 132 lb x5x3

Bench Press:
20 kg / 44 lb x5x2
27 kg / 60 lb x5
34 kg / 75 lb x3
41 kg / 90 lb x2
50 kg / 110 lb x5x3

Deadlift:
40 kg / 88 lb x5
51 kg / 112 lb x3
62 kg / 137 lb x2
73 kg / 161 lb x1
84 kg / 185 lb x5

BB Curl: 20 kg / 44 lb x12

Notes: Not having seriously trained for a month this is kind of a restart. Whatever.

[Philip_]

Monday, 10.02.2014

BW: 110,1 kg / 243 lb

Squat:
20 kg / 44 lb x5x2
31 kg / 68 lb x5
42 kg / 93 lb x3
53 kg / 117 lb x2
64 kg / 141 lb x5x3

Press:
20 kg / 44 lb x5x2
25 kg / 55 lb x5
30 kg / 66 lb x3
35 kg / 77 lb x2
40 kg / 88 lb x5x3

Deadlift:
40 kg / 88 lb x5
52 kg / 115 lb x3
64 kg / 141 lb x2
76 kg / 168 lb x1
90 kg / 198 lb x5

BB Curl: 21 kg / 46 lb x12x2

Notes: Good session.

[Philip_]

Wednesday, 12.02.2014

BW: 110,7 kg / 244 lb

Squat:
20 kg / 44 lb x5x2
32 kg / 71 lb x5
44 kg / 97 lb x3
56 kg / 123 lb x2
68 kg / 150 lb x5x3

Bench Press:
20 kg / 44 lb x5x2
28 kg / 62 lb x5
36 kg / 79 lb x3
44 kg / 97 lb x2
54 kg / 119 lb x5x3

Deadlift:
40 kg / 88 lb x5
54 kg / 119 lb x3
68 kg / 150 lb x2
82 kg / 181 lb x1
96 kg / 212 lb x5

BB Curl: 22 kg / 49 lb x12x2

[Philip_]

Saturday, 15.02.2014

BW: 110,7 kg / 244 lb

Squat:
20 kg / 44 lb x5x2
33 kg / 73 lb x5
46 kg / 101 lb x3
59 kg / 130 lb x2
72 kg / 159 lb x5x3

Press:
20 kg / 44 lb x5x2
26 kg / 57 lb x5
32 kg / 71 lb x3
38 kg / 84 lb x2
44 kg / 97 lb x5x3

Deadlift:
40 kg / 88 lb x5
55 kg / 121 lb x3
70 kg / 154 lb x2
85 kg / 187 lb x1
102 kg / 225 lb x5

BB Curl: 23 kg / 51 lb x12x2

[Philip_]

Monday, 17.02.2014

BW: 111,2 kg / 245 lb

Squat:
20 kg / 44 lb x5x2
34 kg / 75 lb x5
48 kg / 106 lb x3
62 kg / 137 lb x2
76 kg / 168 lb x5x3

Bench Press:
20 kg / 44 lb x5x2
29 kg / 64 lb x5
38 kg / 84 lb x3
47 kg / 104 lb x2
58 kg / 128 lb x5x3

Deadlift:
40 kg / 88 lb x5
56 kg / 124 lb x3
72 kg / 159 lb x2
88 kg / 194 lb x1
106 kg / 234 lb x5

BB Curl: 24 kg / 53 lb x12x2