[theblackkeys]

Well, here's my log. Goes back about 2 months.

I used to pwn at sports, but I've been pretty much sedentary for the last 3-4 years.

I decided to do the Starting Strength program after hearing all the praise on the internet. It divides the exercises into two workouts, with three workouts performed per week on non-consecutive days. I workout sunday-tuesday-thursday

Each workout consists of three exercises, and focuses heavily on "ass-to-grass" squats, and consists of compound movements only. Lifting heavy weights for few sets and reps, and adding weight each workout are also goals of the program.

Workout A
Squat 3x5 (3 sets of five)
Bench Press 3x5
Deadlift 1x5

Workout B
Squat 3x5
Overhead Press 3x5
Powercleans/Pendlay Rows 3x5

I just started doing powercleans, because I thought it would be best to work on form for deadlift and squats first before I attempted this difficult movement. I'm not sure if I should be doing sets of five for powercleans
------------------------------------------------------------------------------------------
Key:
S=squat
B=bench press
DL=deadlift
P=overhead press
PR=pendlay rows
PC=power cleans
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2/8
S: 135x5x3
B: 155x5x3
DL: I must have skipped them or was unsure how to do them at this point

2/10
S: 145x5 -> 145x4 -> 135x5. Apparently my form was bad, so I backed off.
B: 135x5 -> 145x5 -> 155x5.

I think I was trying to find my limit, but I also injured myself a couple weeks after this, so I was probably ramping up too quick. It's better to progress at a reasonable pace than jump too quick and get stuck/injured. Also, I wasn't really following the program at this point. But that's okay, I needed some breakin time for my body.

2/13
S: 135x5x3
B: 165x5 -> 160x5x2. Once again, I push it too far.

2/15
S: 135x5x3
P: 85x5x3. I noted that this was difficult, so I probably pushed it too much here.
DL: 135x5x1. First time doing them.

2/17
S: 145x5x3
I split my shorts doing squats so I had to go home and couldn't finish my workout. If the goddamned gym had some tape I would have just taped it up.

2/20
S: 155x5x3. I've added ten pounds the last two workouts. Perhaps I should have taken it slower.
B: 155x5x3, some pain in my left shoulder/arm area during warmups.
DL: 155x5x1

2/22
S: 160x5x3, some weirdness in knee during warmup
P: 95x4 -> 85x5x2. Too greedy.
PR: 85x5 -> 90x5 -> 95x5. First time doing PR's, trying to find my numbers. Felt good, I think form was good.

2/24
S: 165x5x3
B: 160x5x3, more pain during warmups that slowly "went away". I was performing bench with bad form. Elbows should NOT point perpendicular to the length of your body, they should point somewhere between perpendicular and parallel to your body.
DL: 160x5x1

2/27
S: 170x5x3
P: 90x5x3
PR: 100x5x3

2/29
S: 175x5x3
B: 165x5x2. I hurt my arm/shoulder here. I'll leave bench alone for awhile. Perhaps I should consider dumbbells?
DL: 170x5, 170x3. Not sure why I did an extra set, perhaps because I didn't finish bench?

3/4
S: 175x5x3. I noted that I used bad form. Not sure what exactly.
P: 90x5x3. I will replace bench press with overhead press for awhile.
PR: 125x5x3

3/6
S: 155x5x3. Backed off to work on form.
P: 95x5x3
DL: 175x5

3/8
S: 175x5x3
P: 100x5x3
PR: 130x5x3

missed a week due to food poisoning

3/15 Really tired from puking last week.
Front Squat: 135x5x3. My hands hurt more than my legs were sore
P: 105x2 -> 100x5x2
PR: 125x5x3

3/18
S: 175x5x3. I worked on stretching quite a bit. It helped.
B: 155x5x3. First time doing bench since getting hurt. Changed my form. I was a little squirrely on the last set.
DL: 185x5

3/20
S: 180x5x3. Felt good. Knee feels good tonight. We'll see tomorrow.
P: 105x5x3. I really enjoy this exercise. It's pretty tough.
PC: 65x5x1 -> 85x5x1 -> 95x5x3. Not sure if my form is good or not. Will have to reread Starting Strength. I am sore as a [censored] though. I think 5 reps is pushing it, perhaps I should break it down into 5 sets of 3??? Stick it out?

Anyways, I'll update again on thursday.

I've learned a couple things about myself by writing this up. I should focus on slower steadier gains and not jump around so much. I've got to get rid of my ego. I think I see all these dudes lifting much more than me and it pushes me to do stupid things. It has set me back more than once already.

My gym only has down to 2.5lb weights, so I will soon have to come up with some microloading solutions. I saw one cheap hack that uses a loop of chains. ANybody else got any bright ideas?