TimM's Starting Strength Log (Rippetoe)

[CharlieDontSurf]

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CDS - one set of deadlifts only. 3 and you'll end up flaming out quickly.

[/ QUOTE ]

Yeah i misread it originally.

[TimM]

Thursday April 12:
Weight: 224.2 lbs.
Body Fat: 32.5%

I was a bit sore last night for the first time in a while, so I definitely hit some areas the machines did not. In spite of the soreness, bowling was still good:



I still can't hit a 700 series though. I shot 699 a few weeks ago. [img]/images/graemlins/frown.gif[/img]


Workout B:

5 minutes warm-up on recumbent bike.

Squat:
45 x 1 x 5
65 x 1 x 5
85 x 1 x 3
95 x 1 x 2
105 x 3 x 5

Getting better at form with the squats, holding the bar with a lot less pain, no knee clicking.

Shoulder Press:
45 x 1 x 5
55 x 1 x 3
65 x 3 x 5

These were tough. I was struggling on the last set and I'm sure my form was not very good. I'm going to stay at 65 for one more session, considering this a trial session. I used to stall on these with the dumbbells too, but there I could only increase by a minimum of 5 lbs. per side.

Pendlay Row:
45 x 2 x 5
65 x 1 x 5
85 x 1 x 3
95 x 1 x 2
105 x 3 x 5

Same with the rows. I will keep the same weight for just one more session to make sure the form is good.

7 minutes HIIT (30 seconds "jog", 30 seconds "sprint") on recumbent bike.

I'll update in a few weeks, hopefully I'll be lifting more and will see a drop in the BF%.

[TimM]

I'm starting to get plate envy. Guys who don't look much bigger than me are putting up multiple pairs of red plates (45s) and I feel pretty weak in comparison.

My work sets so far:

Squat: 140
Bench: 115
Deads: 195
Press: 70
Rows: 115

Failed on last rep of last work set on the bench with no spotter and and had to roll the bar down my legs.

The Press at 70 is much too close to my 5RM and I'm going to roll it back to 60 and microload from there. More info here. I ordered a set of these, which are not much more than a good set of adjustable ankle weights.

I'm going to try to divide the warm-up sets a little evenly. I was going too close to my work set weight on my last warm-up set, and spacing them out more will reduce the total volume so that I have more left for the work sets.

[TimM]

6 weeks in:

Squat: 195 (these are getting tough but still able to add 5 lbs every workout)
Bench: 125 (having trouble getting the last couple reps of the third set)
Deads: 245 (going up 10 lbs. every "A" workout)
Press: 70 (I backed off to 60 and started microloading, going up in 2 lb. increments now)
Rows: 125 (maybe got too high here, have to check on the form)
HIIT: 12 minutes (going to 13 next time)

[theblackkeys]

wow good job dude.

[1C5]

good job!! how do you like the workout now that you have been with it for awhile?

a good workout like this is better than 99.9999999% of people in the gym do and we can see the results it causes.

most people in the gym look at the same and lift the same weights year after year with their subpar workouts with no direction or point. (end rant) [img]/images/graemlins/grin.gif[/img]

[TimM]

Thanks guys. I do love the workout and wish I could do it every day. There's just something about knowing when you're doing something right, and seeing the progress it brings.

[1C5]

What are your warmpus for squats. BP, rows and deadlifts? (#of sets and reps)

[TimM]

[ QUOTE ]
What are your warmpus for squats. BP, rows and deadlifts? (#of sets and reps)

[/ QUOTE ]

OK my last two workouts were:


"A" - 5/17

5 Minutes recumbent bike warm-up

Squats:
45 x 1 x 5
85 x 1 x 5
115 x 1 x 3
150 x 1 x 2
190 x 3 x 5 (work sets)

Bench:
45 x 1 x 5
65 x 1 x 5
85 x 1 x 3
105 x 1 x 2
125 x 3 x 5/5/3 (work sets - missed last two reps)

Deads:
135 x 1 x 5
165 x 1 x 5
195 x 1 x 3
225 x 1 x 2
245 x 1 x 5 (work set)

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

"B" - 5/19

5 Minutes recumbent bike warm-up

Squats:
45 x 1 x 5
85 x 1 x 5
120 x 1 x 3
160 x 1 x 2
195 x 3 x 5 (work sets)

Press:
45 x 1 x 5
53 x 1 x 3
61 x 1 x 2
70 x 3 x 5 (work sets)

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)

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

I'm going to drop the rows all the way back to 85. I haven't been touching bar to body on every rep, so I want to start over and not count any reps that don't touch from now on. Tomorrow will be the third try at 125 on the bench, if I don't get all the reps I'm going to reset that one too, but not as far.

[TimM]

Finished week 8 today. Had a bit of a milestone, squatting two pairs of "red plates" (225 lbs total).

Making some changes:

The squat and deadlift have gotten very heavy very fast with no resets, while the upper body lifts are lagging and stalling. Also, I didn't like my form on the last few sets of squats. I felt like I was leaning forward just a bit and then lifting the weight with more with my back than my legs.

So I'm going to try to balance the workload a bit, and this will bring my program more in line with what is actually taught at Rippetoe's gym. (link)

I'm going to reset the squat to 200 lbs, and only do back squats twice a week. Deadlifts will only be done once a week, with lighter front squats on that day. Rows will be done twice every week, for more upper body pulling. I'm hoping the reduced lower body workload will leave more in the tank for all of the upper body lifts. I still don't feel like I should be adding any of the accessory lifts yet. We will see how this goes. I'm hoping to get a couple more months out of this before switching to something with a slower, weekly progression.

The new program will look like this:

Week A:
Tuesday: Back Squat / Bench Press / Pendlay Row
Thursday: Front Squat / Military Press / Deadlift
Saturday: Back Squat / Bench Press / Pendlay Row

Week B:
Tuesday: Back Squat / Military Press / Pendlay Row
Thursday: Front Squat / Bench Press / Deadlift
Saturday: Back Squat / Military Press / Pendlay Row

Warmups and cardio as before, and all work sets 3x5 except deadlift (1x5). Still adding 5 lbs each workout, except military press (+2 lbs) and deadlift (+10 lbs).

Finally, there is diet. I have gained 4 lbs in the 8 weeks I've been on this program, and according to FitDay I've consumed an average of 3600 calories per day over this time. I'm going to try to stay in the 2800-3000 calorie per day range from now on.