My Starting Strength Journey My Starting Strength Journey

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Thread: My Starting Strength Journey

  1. #1
    Join Date
    Feb 2017

    Default My Starting Strength Journey

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    My Starting Strength Journey

    Prior to my SSLP, all of my prior weight training experience had been within a Super Slow, High Intensity, 1 set to failure model. Because of this and my 3x/wk work commitment as a BJJ/MMA coach, I found switching to the volume demanded by the SSLP quite challenging and I was sore much of the time.

    My Starting Strength LP Records (18 weeks total)
    *All weights for 3 sets of 5 except DL which is for 1 set of 5

    Squat (120 lbs. over 26 sessions (4.6lbs. per session) (12.5 weeks* or 9.6lbs. per week) (6.6 lbs. per week if measured over whole 18 wk. LP)
    140 (4/14/16)
    260 (8/17/16) (up 86%)
    *I think the truest measurement of my SSLP squat progress should be calculated over 12.5 weeks because two separate back tweeks required a total of 3.5 weeks of rehab and I took one reset in which it took me two weeks to return to my pre-reset weight.

    Press (38 lbs. over 13 sessions in 13 weeks; 2.9 per week, per session)
    85 (4/14/16)
    123 (6/13/16) (up 45%)
    Followed by two resets, neither of which allowed me to surpass 122 lbs.

    Bench (57 lbs. over 20 sessions or 2.8lbs. per session; 16 weeks or 3.6 lbs. per week)
    160 (4/18/16)
    217 (8/15/16) (up 36%)

    Deadlift (16 sessions or 5.6 lbs./session) (14 weeks or 6.4 lbs. per week)
    235 (4/18/16)
    325 (8/11/16) (up 38%)
    *Missed sessions due to lower back tweeks caused by squats.

    Weight Gain: 214.3-228.4 (+14 lbs.), Fat Wt. [Dexa](+5.7 lbs.) Muscle Gainzz (+8.3)
    Age:53; Avg. Calories 3500-4000 (1g P/lb. BW and rest from carbs and fats).

    Following the recommendation of my SSC I switched to the 5,3,1 program and pretty much maintained my weights for 5 months. After reading The Barbell Prescription, I concluded I could get stronger on a fixed 2 day program. I alternated a heavy squat day with a light squat day (~10% reduction) and all the other lifts were performed heavy once per week for work sets of 5.

    Fixed 2-Day Program (2/21/17-present)
    (6 months thus far)
    Squat 240
    Bench 190
    Press 110
    DL 295

    Most recent:
    Squat 330 (up 90 lbs. or 73%) (3.75 lbs./wk)
    Bench 240 (up 50 lbs. or 79%) (2.1 lbs./wk)
    Press 144 (up 34 lbs. or 76%) (1.4 lbs./wk)
    DL 380 (up 85 lbs.or 78%) (3.5 lbs./wk)

    Progress thus far (1 year, 4 months)

    Squat 140-330 (+190 or 136%)
    Bench 160-240 (+80 or 50%)
    Press 85-144 (+59 or 69%)
    DL 235-380 (+145 or 62%)

    Weight Gain: 214.3-245 (+30.7 lbs.), Fat Wt. [Dexa](+12 lbs.) Muscle Gainzz (+18.7)
    Age:54; Calories 3000-3500 (1g P/lb. BW and rest from carbs and fats).

    Along the way, I've been joined on my Starting Strength journey by my wife. She took a few weeks of coaching sessions with Coach David Piccarilo and I relied on Coach Piccarilo a few times to check my form and pick his brain about programming.

    What's more, I've switched most of the small number of trainees I have from the Super Slow model to the SSLP and they are all appreciably stronger.

    My strength gains will probably slow down considerably while I diet back down to 15% BF. I'm currently near 20%. But once I'm there, I look forward to the reinvigorated gainzz the subsequent caloric surplus will afford.

    Onwards and upwards!

  2. #2
    Join Date
    Oct 2017
    Canton, GA

    Default Love to Read About Guys My Age

    Thanks for writing this up. Looks like we're about the same age. I'll be 55 in March. Started SL 5x5 in May, switched to SS in October. Program is great - starting to get a little tough but working it. Your testimonial is an inspiration. Keep us posted.

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