Back in the Iron Game

[kcc]

It's been more than a year since I last lifted, and then it was only for 4-5 months. Prior to this short episode, it's probably been a decade since I seriously trained. My previous PR's were 265 x 4 on squat, 275 x 3 on deadlift, 125 x 5 on press, and 185 x 6 on bench. I've never done power cleans.

The last time around, I discovered Starting Strength in the middle of a different program and wished I had started with it. So, this time around, I did! I'm 31 years old, 6'1", married with 2 kids, and have a sedentary job. I completed week 4, day 2 today. Below are my logs up to this point. I'm also logging on Fitocracy as cawlmestrongdad. Lots of friendly and helpful people there! If you're on, look me up!

07/08/2014

Body Weight: 263

Squat
45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
115 x 5
115 x 5

Press
45 x 5
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
75 x 5
75 x 5
75 x 5

Deadlift
135 x 5
145 x 5
155 x 5

07/10/2014

Body Weight: 262

Squat
45 x 5
45 x 5
70 x 5
90 x 3
105 x 2
125 x 5
125 x 5
125 x 5

Bench
45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5
135 x 5
135 x 5

Deadlift
135 x 5
135 x 5
145 x 5
155 x 3
160 x 2
170 x 5

I was fairly happy with my first workouts and surprised at how much strength I retained. I was NOT happy that my bench press was higher than my squat! My first week ended up being Tuesday, Thursday, and Friday before getting on the "normal" Monday/Wednesday/Friday schedule. I'll post more of my completed logs below so this doesn't end up being a massive post.

[kcc]

07/11/2014

Body Weight: 264

Squat
45 x 5
45 x 5
80 x 5
95 x 3
115 x 2
135 x 5
135 x 5
135 x 5

Press
45 x 5
45 x 5
60 x 5
65 x 3
75 x 2
85 x 5
85 x 5
85 x 5

Deadlift
135 x 5
135 x 5
155 x 5
165 x 3
175 x 2
185 x 5

[kcc]

07/14/2014

Body Weight: 262

Squat
45 x 5
45 x 5
85 x 5
105 x 3
125 x 2
150 x 5
150 x 5
150 x 5

Bench
45 x 5
45 x 5
85 x 5
105 x 3
125 x 2
145 x 5
145 x 5
145 x 5

Deadlift
135 x 5
135 x 5
160 x 5
175 x 3
190 x 2
205 x 5

[kcc]

07/16/2014

Body Weight: 260

Squat
45 x 5
45 x 5
90 x 5
115 x 3
140 x 2
165 x 5
165 x 5
165 x 5

Press
45 x 5
45 x 5
65 x 5
75 x 3
85 x 2
95 x 5
95 x 5
95 x 5

Deadlift
135 x 5
135 x 5
170 x 5
185 x 3
205 x 2
225 x 1

Lifted the last deadlift set with a round back. It hurt, so I wrapped up.

[kcc]

07/18/2014

Bodyweight: 261

Squat
45 x 5
45 x 5
95 x 5
125 x 3
150 x 2
180 x 5
180 x 5
45 x 5
45 x 5
95 x 5
135 x 5

My form felt off during the second work set. I took the weight off to concentrate on improving form.

Bench
45 x 5
45 x 5
85 x 5
110 x 3
130 x 2
155 x 5
155 x 5
155 x 5

Deadlift
135 x 5
135 x 5
170 x 5
185 x 3
205 x 2
225 x 5

225 went up with no problem this time around. I reviewed the deadlift section in Starting Strength between last workout and this one and really improved my form.

[kcc]

07/21/2014

Bodyweight: 260

Squat
45 x 5
45 x 5
95 x 5
125 x 3
150 x 2
180 x 5
180 x 5
180 x 5

Form felt better after working the extra sets last workout.

Press
45 x 5
45 x 5
65 x 5
75 x 3
85 x 2
100 x 5
100 x 5
100 x 5

Deadlift
135 x 5
135 x 5
175 x 5
195 x 3
215 x 2
240 x 5

[kcc]

07/23/2014

Bodyweight: 259

Squat
45 x 5
45 x 5
100 x 5
130 x 3
160 x 2
190 x 5
190 x 5
190 x 5

Bench
45 x 5
45 x 5
90 x 5
110 x 3
135 x 2
160 x 5
160 x 5
160 x 5

Deadlift
135 x 5
135 x 5
180 x 5
205 x 3
230 x 2
255 x 5

[kcc]

07/25/2014

Bodyweight: 258

Squat
45 x 5
45 x 5
105 x 5
135 x 3
165 x 2
195 x 5
195 x 5
195 x 5

Dropped the increases to 5 lbs.

Press
45 x 5
45 x 5
65 x 5
80 x 3
90 x 2
105 x 5
105 x 5
105 x 5

Deadlift
135 x 5
135 x 5
185 x 5
210 x 3
235 x 2
265 x 5

Dropped the increases here as well, to 10 lbs. from 15.

[kcc]

07/28/2014

Bodyweight: 260

Squat
45 x 5
45 x 5
105 x 5
135 x 3
165 x 2
200 x 5
200 x 5
200 x 5

Bench
45 x 5
45 x 5
90 x 5
115 x 3
140 x 2
165 x 5
165 x 5
165 x 5

Deadlift
135 x 5
135 x 5
185 x 5
215 x 3
240 x 2
270 x 5

Started to use mixed grip this workout, right underhand. Increases on all lifts now down to 5 lbs. per workout.

[kcc]

07/30/2014

Bodyweight: 260

Squat
45 x 5
45 x 5
105 x 5
140 x 3
170 x 2
205 x 5
205 x 5
205 x 5

Press
45 x 5
45 x 5
70 x 5
80 x 3
95 x 2
110 x 5
110 x 5
110 x 5

Deadlift
135 x 5
135 x 5
190 x 5
215 x 3
245 x 2
275 x 5 (PR)

Mixed grip, left underhand. Finally made it to the present! I've also been working on power clean form after my sessions for the past week or so. Having trouble getting my elbows pointed straight out from me. Playing with the grip width helps a little bit, but I think it's a flexibility issue. Any advice?