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Thread: Doing the Program (for real this time)

  1. #1
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    Default Doing the Program (for real this time)

    • starting strength seminar april 2024
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    Boring bio: Male, 6'1", 175lb, just turned 30.

    I've quit SS multiple times over the last 5 years due to various things; first run SS wasn't a priority, passing a police exam and fitness test was (ended up going back to school for engineering). Second run discovered I had 3 hernias that needed to get repaired. Third run kept GOMAD too long, got fat (going from 165 to 185 made my waist go from 33 to 37 inches), and quit. Fourth run injured my lower back playing football with friends. Over all this time my weight went from 130lbs to 194lbs. Probably relevant to mention that testosterone levels were uber low; just over 300 ng/dl. Just got put on weekly injections to get that number to a reasonable level.

    I maintained 185lbs most of last year, and fooled around with several random "body building" programs. Discovered that super high volume routines cause rapid growth in measurements, but the growth quickly plateaus and goes away if you stop the routine for a week or more. Got sick of having a 37" gut and cut from 185 to 175 over a couple months to get my belly back down to a reasonable 35".

    So, now I want to run SS again and milk it for all its worth. Health, sleep, food, and t-levels are all in line this go around. Going to try to follow Jordan's "To Be a Beast - Measured Novice" article on weight gain this go around since I put fat on quickly. I plan on gaining at least 1lb a week for the next 3 months, and will adjust my cals/macros as needed to keep the lifts going up.
    Last edited by Aaron Montgomery; 01-16-2017 at 08:43 PM.

  2. #2
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    1/08/2017 - 172.4lbs, 35" waist

    1/10/2017
    174.4lb
    No belt
    Squat - 135 3x5
    Bench - 135 3x5
    DL - 175x5
    Chin-Ups - 6/5/6

    1/12/2017
    175.6lbs
    No belt
    Squat - 145 3x5
    Press - 75 3x5
    DL - 185x5 (hang cleans for warm up)
    Curls - 45x12/10/10

    1/14/2017
    176.2lbs
    No belt
    Diet set at 3500 cals/day; macros 100/430/220 (F/C/P)
    Squat - 155 3x5
    Bench - 140 3x5
    DL - 195x5 (hang-cleans for warm up)
    Chin-ups - 3/5/5 (debating if I should do these at beginning of workout)

  3. #3
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    1/17/2017
    Squat - 165 3x5
    Press - 80 3x5
    DL - 205x5
    Curls - 47.5x12/12/10

    1/19/2017
    *slept horribly; felt sluggish and slow while lifting
    Squat - 175 3x5
    Bench - 145 3x5
    DL - 215 x5
    Chin-ups - 5/5/5

    1/21/2017
    177.0lbs
    3600 cals/day
    Squat - 185 3x5
    Press - 85 3x5
    DL - 225 x5 (last 2 reps were slow, but not a grind)
    Curls - 50x12/12/10

  4. #4
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    1/24/2017
    177.8lbs
    Squat - 195 3x5
    Bench - 150 3x5
    DL - 235 x5 (fast)
    Chin-ups - 5/5/7

    1/26/2017
    180.0lbs
    36.25" waist
    Squat - 205 3x5
    Press - 100 3x5 (OOPS! Was supposed to load 90lbs; I thought the bar felt heavier than a 5lb increase...)
    DL - 245 x5 (very slow last 2 reps. Time to switch DL to every other workout. Not sure if I should drop to 5lb increases or not)
    Curls - 52.5x12/12/10

    Probably time for a form check on the DL. Need to switch to alt. grip. Double-overhand tore up my hands last two reps. I think I'll attempt another 10lb jump on the DL Tuesday, and skip the DL on this Saturday's session. I'll try an actual 5lb jump on the OHP Tuesday; hopefully today's accidental 15lb jump doesn't mess anything up.

  5. #5
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    Welcome back! Ramped up fast the first several workouts I like it. Wouldn't worry too much about 15 lb jump on press, you still completed the 3x5, so no it will not mess you up. Good luck with your progression, I'll be watching.

  6. #6
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    1/28/2017
    Squat - 215 3x5 (rather slow)
    Bench - 155 3x5
    Chin-ups - 5/7/5

    Not enough sleep last 2 nights due to mountain cedar allergies. Probably why the squats were slow this morning.

  7. #7
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    1/31/2017
    Squat - 225 3x5 (slow)
    Press - 105 3x5 (very slow)
    DL - 250 x5 (very slow)
    Curls - 55x12/12/10

    Time to switch to 5lb increases on squat, micro-load OHP, and DL every-other workout with 5lb increases. Need to use tennis balls to get rid of tension in upper region of the glutes, which is causing a bit of lower back tightness and pain. Driving to school and sitting through classes isn't helping my lower back any.

  8. #8
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    2/2/17
    179.4lbs
    Squat - 230 3x5 (slow)
    Bench - 160 3x5 (slow)
    Hang-Clean - 95 5x3 (easy)
    Chinups - 5/5/5

    Going to work on hang-cleans on days I don't deadlift, since I don't know how to powerclean properly.
    Last edited by Aaron Montgomery; 02-02-2017 at 12:14 PM.

  9. #9
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    2/4/17
    180.2lbs
    Squat - 235 3x5 (slow)
    OHP - 107.5 3x5 (almost missed last rep)
    DL - 255x5 (slow. took videos and will upload for form check later)
    Curls - 57.5x12/12/10

    *Form Check post* Deadlift Form Check 255x5
    Last edited by Aaron Montgomery; 02-04-2017 at 09:51 PM.

  10. #10
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    starting strength coach development program
    2/7/17
    181lbs
    36" waist
    3700 cals/day (107/444/241; F/C/P)
    Squat - 240 3x5 (ok speed)
    Bench - 165 3x5 (good speed)
    Hang-Cleans - 100 5x3 (easy)
    Chinups - 5/5/5

    Felt good today after 2 days off, energy level high. Sleep has been better, so I think mountain cedar allergy season might be over.

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