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tangerine dream
05-28-2008, 09:39 PM
Summer's back and so am I. Made some pretty decent gains last summer but then lost them through this last fall to a strength & conditioning coach who knew next to nothing about training (severe over training). I'm taking this coming fall semester off to get my head straight academically, so I'll have a good 6-7 months to train before I go back to school for spring semester and lacrosse (my sport).

I'm 20 yrs old, 6ft tall, and weigh ~155.

Last summer my 1RM were

Squat - 275
Flat Bench - 175
Deadlift (Sumo) - 335
BB Row - 145 (some english)

I don't really have any 1RM goals right now. I just want to improve my numbers week by week. My only real goal is to weigh at least 175 by winter. I'll be using bill starr's 5x5 routine and might switch it up once I surpass my old PR's.

tangerine dream
05-28-2008, 09:47 PM
First real workout in months!! Felt great. I started on a Wednesday so it was sort of weird beginning on the 2nd day of the routine. Kept it real light today I've got a lot of time and am going to ease myself into this program. I have to be sort of careful because I sprained my ankle really bad toward the end of my season. They actually thought I broke it and took me to the hospital. I, being the idiot that I am, kept on doing stupid **** while drunk which kept it from healing completely. Now that I'm away from college I'm not really drinking or doing anything else really active so its starting to feel pretty good (just minor twinges of pain). This should have healed a while ago (I sprained it about 2.5 months ago).. hopefully I didn't mess it up too bad.

Squat
w/u
105x5
115x5
135x5
145x5

Milt Press
w/u
55x5
65x5
75x5
75x5

Deadlift (conventional - OH)
135x5
135x5
145x5
145x5

Assorted AB stuff.

Jorge Sanchez
05-29-2008, 09:10 AM
Starr's routine does work wonders, but I would suggest starting off with Rippetoe's Starting Strength. The routines are similar and you will be able to make quicker progress using Rippetoe. Good luck!

tangerine dream
05-30-2008, 03:53 PM
Thanks, I switched to Ripptoes routine today. Didn't do deadlifts today because I did them on Wed from Starrs routine.

Squats
w/u
185x5
185x5
185x5

Bench
w/u
115x5
115x5
115x5

Dips
w/u
BWx5
BWx5

Ab Work

Notes:
- Squat form was spot on
- Need to get my diet in order. Will most likely do some shopping this weekend for food.

Jorge Sanchez
05-30-2008, 04:09 PM
Good stuff in there. I'm looking forward to seeing those numbers fly up.

Coke
05-31-2008, 09:01 AM
Nice seeing the efforts again, no doubt you'll be raising up.

tangerine dream
06-02-2008, 01:35 PM
Thanks Jorge & Cocoa!! One of the benefits of taking the coming fall semester off is that it will give me about half a year of weight training uninhibited by my idiot strength coaches workout routines. I feel like I'm going to be able to reach my goals this time.

Went out this weekend and bought some food. I got a lot of pre-cut chicken breasts, frozen turkey burgers, strawberries, fake eggs, bagels, english muffins. I think this will be a good starting point for food.

My old roommate who is really into lifting and is on the basketball team told me that it is good to eat things with dextrose in them before and after workouts. So I assume strawberries would be good for this?

Pretty good session today.

Back Squat
w/u
205x5
205x5
205x5

Military Press
w/u
65x5
65x5
65x5

BO Rows
w/u
85x5
85x5
85x5

Chin Ups
BWx6
BWx5

ABs

Stretch

Notes:
- Squats were a little heavy. Form felt OK.
- I neglected to stretch after my first squat session last week and my legs were killing me all weekend.

Jorge Sanchez
06-02-2008, 01:52 PM
Nice work. That's a huge jump on the squats.

Dextrose is good around workouts. You can buy dextrose itself in a powdered form and mix it in a protein shake. I personally just buy powdered gatorade (which contains lots of dextrose) mix it with some whey and drink that during my workout.

tangerine dream
06-04-2008, 01:52 PM
Thanks for the info, I have a ton of powdered gatorade sitting around. Incredibly hard workout today. On my deadlifts I was too lazy to get the rubber coated plates that I normally use and instead used these old crappy plates that added like 3-4 inches to my ROM. I thought 225 was going to be easy but boy was I wrong.

Back Squat
w/u
205x5
205x5
205x5

Flat Bench
w/u
120x5
120x5
120x5

Conventional Deadlift (mixed grip)
w/u
225x5
225x5
stopped there (form was eroding)

Dips
BWx8
BWx8

Notes:
- Everything felt awesome except for deads. Deadlifts were my best lift last summer so I'm excited to get back into them seriously.

- I've also been eating like a champ. Not sure if I'm getting enough calories but I've been getting a ton of protein through chicken breasts, turkey burgers, and protein powder. I'm going to start a fitday to see if I'm how much calories I'm actually getting. I'll most likely just start mixing some simple fruit shakes with olive oil and oats mixed in to help with the extra calories.

- Like an idiot I hurt my ankle again break branches with my foot for a bonfire with my friends tonight. I swear to god I can't get rid of this, I re-injure it whenever it is on the cusp of feeling normal again... this is seriously the 4th time since I originally sprained it 2-2.5 months ago. ARRGGH!

Jorge Sanchez
06-04-2008, 01:54 PM
Sucks about the ankle. Nice workout, though. Don't forget to increase those squats.

tangerine dream
06-04-2008, 01:58 PM
How often should I increase the weight on squats on this program?

Jorge Sanchez
06-04-2008, 02:00 PM
Every workout as long as you hit your rep goals in the previous workout and feel like you can maintain proper form. One of the great things about Starting Strength is that you're supposed to add weight to every lift every workout.

Coke
06-05-2008, 06:07 AM
Damn dude, spraining your ankle a little too much as of late...doing good bro, stepping to it.

tangerine dream
06-06-2008, 01:17 PM
Thanks for the info Jorge. Yea Coke I think I'm just going to suck it up and wear an ankle brace for a week or two.

Great workout today.

Back Squats
w/u
215x5
215x5
215x5

Military Press
w/u
75x5
75x5
75x5

BO Row
95x5
95x5
95x5

Pull Ups (Palms In)
BWx8
BWx5

Notes:
- Squats and Presses felt real good. Going to go for 225x5x3 next week.

Jorge Sanchez
06-06-2008, 05:19 PM
2pps for reps is awesome, man. You're going to be a machine before you know it.

tangerine dream
06-09-2008, 12:46 PM
Thanks Jorge! Hard workout today... was definitely sweet to hit 2pps on squats and deads.

For this program is says that Dips and Chins are optional. Should I do them every time the program says optional?

Back Squat
w/u
225x5
225x5
225x5

Flat Bench
w/u
125x5
125x5
125x5

Deadlift (conv & mixed grip)
w/u
225x5
225x5
225x5

Dips
BWx8
BWx8

Notes:
- Forgot how tiring deadlifts are.. especially doing them after squats.
- Dips felt good again. Going to start adding weight to these.

Jorge Sanchez
06-09-2008, 12:49 PM
I do dips or chins after every workout. You don't have to and I don't think they're actually a part of Rippetoe's own routine, but they are part of the many iterations that are found on the net.

Nice workout. 2pps squat for reps is definitely a nice milestone. Keep up the hard work.

PS. Every time I see your journal title I hear Pink Floyd in my head.

tangerine dream
06-09-2008, 12:56 PM
Alright cool, I like doing dips and chins. Haha my arms are twigs they need all work they can get.

LOL yeah Shine On You Crazy Diamond and Wish You Were Here are my favorite Pink Floyd songs but having "Wish You Were Here" is a little too melodramatic for the title of a lifting journal.

Coke
06-10-2008, 05:00 AM
Doing fine on all movements man.

tangerine dream
06-11-2008, 12:51 PM
Much appreciated coke. Great workout today... was able to progress on all my lifts.

My pecs must be really tight or my back really weak because I feel like my shoulders are kind of farther forward than they should be. I'm the only one that notices it but its real annoying to me. Any way to fix this? I've tried stretching out my pecs a lot but that hasn't really changed anything.


Back Squat
w/u
230x5
230x5
230x4

Military Press
w/u
95x5
95x5
95x4 (+.5)

BO Rows
w/u
100x5
100x5
100x5

Pull Ups (Palms Out - Medium Grip)
BWx6
BWx5

ABs

Notes:
- Was hitting great depth on my squats. 230 felt pretty heavy so I might try 235 on Friday depending on how I feel.
- Military presses felt really really good. Almost got 95x5x3 if my arms hadn't given out halfway through the very last rep.
- Going out shopping this weekend going to pick up some stuff to help add extra calories.

Jorge Sanchez
06-11-2008, 01:37 PM
Nice work. 10lb jumps on the squat is awesome, but it won't last forever. 5lbs per session is still a very respectable increase.

As for the bench, pull your shoulder blades together when you set up. You should be doing this anyways, as it will help keep your shoulders back which will prevent injury. It will also give you a more stable base to lift from, which, in turn, will help your bench.

tangerine dream
06-20-2008, 02:35 PM
Been pretty busy earlier this week with other stuff and wasn't able to get into the gym. Got into today and strength was the same despite taking about a week off. Hopefully my mom gets a blender soon because ours is older than I am and leaks like a bitch.

Back Squat
w/u
225x5
225x5
225x5

Flat Bench
w/u
135x5
135x5
135x3

Deadlift (conv/mixed grip)
w/u
225x5
225x5
225x5

Dips
BWx8
BWx7

Notes:
- Squats were awesome today. One bad habit I've had is looked down in the mirror to make sure I get depth, but today I looked up and just gauged depth out of the corner of my eye. It really helped with my form.
- Bench was real good too, went for 135 but missed getting all the reps. I think I'll get 135x5x3 next week.
- Last summer I almost only did my deadlifts in the Sumo stance. I'm definitely better at sumo stance for some reason (maybe since I'm so lanky) but I think it will help even out my legs if I do my deadlifts conventional since I use a pretty wide stance on my squats.

Steven001
06-20-2008, 03:36 PM
Going very well indeed! We're about the same weight but I suck at squatting at the moment (can bench more). It's my major weakness, but I don't think it should take too long for my legs to develop. Unlike you, your squats are superb!

tangerine dream
06-20-2008, 05:51 PM
Thanks man. Yea my upper body always moves a lot slower than my legs. Hopefully I can work towards a respectable bench because it's always been pretty weak.

Jorge Sanchez
06-21-2008, 02:36 AM
Looking good, but you have to stay more consistent if you really want to see gains. Keep up the good work!!

Coke
06-23-2008, 06:08 AM
Blenders are not that expensive, they range in prices though - gotta get one soon man...those lifts are nice.