TimM's Starting Strength Log (Rippetoe)

[mike0292]

good job man, you're a couple weeks ahead of me I hope to match your progress.

[TimM]

Finished week 12 today. I'm getting to the point where I feel I need a slower progression and more recovery time, so I'll be switching to the "SF 5x5" next week: http://www.geocities.com/elitemadcow...Linear_5x5.htm

I didn't quite get my calories down to the 2800-3000 range, I averaged 3260 per day over the last 4 weeks, and lost about 2 lbs. I'm going to continue trying to push this lower. Current weight 227.8. Also front squats didn't work well for me so I switched to lighter back squats on Thursdays.

Failed on a squat for the first time today, but the rack pins did their job and prevented me from having to drop the bar.


Last two workouts:

"A" - 6/28

5 Minutes recumbent bike warm-up

Light Squats:
45 x 1 x 5
75 x 1 x 5
105 x 1 x 3
135 x 1 x 2
165 x 3 x 5 (work sets)

Bench:
45 x 1 x 5
65 x 1 x 5
95 x 1 x 3
115 x 1 x 2
130 x 3 x 5 (work sets)

Deads:
135 x 1 x 5
175 x 1 x 5
225 x 1 x 3
265 x 1 x 2
305 x 1 x 4 (work set - failed on 5th rep, got 305x1x3 on 6/21)

15 Minutes recumbent bike HIIT (30 secs "jog", 30 secs "sprint")

"B" - 6/30

5 Minutes recumbent bike warm-up

Squats:
45 x 1 x 5
95 x 1 x 5
135 x 1 x 2
195 x 1 x 2
225 x 1 x 1
235 x 1 x 2 (work sets - failed on 3rd rep)
225 x 2 x 5

Press:
45 x 1 x 5
55 x 1 x 5
65 x 1 x 3
75 x 1 x 2
85 x 3 x 5 (work sets)

Pendlay Rows:
45 x 1 x 5
65 x 1 x 5
85 x 1 x 3
105 x 1 x 2
120 x 3 x 5 (work sets - still not always getting the full range on these)

15 Minutes recumbent bike HIIT (30 secs "jog", 30 secs "sprint")

[godofgamblers]

Just wondering, as I'm rather new to deadlifting and squatting, are those numbers the weight on each side or total for benching?

I max out at 180 on the bench (5 reps) and I can't dead more than like 170 without feeling my back about to burst. How is it possible for you to be benching 130 but deadlifting 300+?

[TimM]

[ QUOTE ]
Just wondering, as I'm rather new to deadlifting and squatting, are those numbers the weight on each side or total for benching?

I max out at 180 on the bench (5 reps) and I can't dead more than like 170 without feeling my back about to burst. How is it possible for you to be benching 130 but deadlifting 300+?

[/ QUOTE ]

Yes they are all total weight. I'm not happy with my upper body strength, I just have to keep working on it.

What's your height and weight? I used to be 300 lbs., and at 230 I still have a 32% bodyfat so that probably contributed to the difference in upper and lower body strength. Also, are you using proper form for your deadlifts? See the links I posted here. If you are new to deadlifting you should be able to systematically add weight. Remember I started much lower and added 10-20 lbs each week. Doing the same with squats will also help your deadlifts too.

[SmileyEH]

[ QUOTE ]
Just wondering, as I'm rather new to deadlifting and squatting, are those numbers the weight on each side or total for benching?

I max out at 180 on the bench (5 reps) and I can't dead more than like 170 without feeling my back about to burst. How is it possible for you to be benching 130 but deadlifting 300+?

[/ QUOTE ]

You'll be doing good in a few months.

[anklebreaker]

gog, you should be deadlifting a lot more than you bench. Check out a form and technique guide, and watch some videos. Legs + back > Chest + arms

tbk, check out this thread on active recovery.

[godofgamblers]

Thanks a lot for the links, I think I've been bending a bit too much and putting too much stress on my lower back rather than distributing it evenly.