View Full Version : reattempting SS

06-15-2009, 02:22 PM
hello all. i tried SS a while back but i stopped working out for a while due to lack of time and injury. now im back and im ready to get big. today was day one for me on SS. i weight 180 lbs but i havent lifted for almost 3 mo so i figure ill start out light to get used to the program.

bench 185 3x5
squat 185 3x5
DL 185 1x8
dips 3x12

06-17-2009, 02:47 PM
day 2

squat 185 3x5
overhead press 135 3x5
bent over row 125 5x3

yeah i know that this is light weight but damn i am sore after my first session. im a lil impressed so far.

06-19-2009, 02:15 PM
day 3

bench 185 3x5
squat 185 3x5
DL 185 1x8
dips 3x12

i felt a lot better today. i wasnt sore like earlier in the week. next week i will increase all lifts by 5 lbs

06-22-2009, 02:16 PM
day 4

bench 190 3x5
squat 190 3x5
DL 190 1x8
dips 3x12

06-24-2009, 02:47 PM
day 5

squat 190 3x5
overhead press 125 3x5
bent over row 125 5x3

well after doing some research on this site i think i might have been using bad form for my over head press/bent over row. so i lowered the weight this week. i think form is more important... also to note my gym doesnt have a military press rack and since i not that comfortable with the movement im using a smith machine. i know it sucks but i just dont want to drop a barbell on my head.

07-06-2009, 08:23 PM
ok so i grew a pair and im no longer using any smith machines at all. i didnt realize how open the squat rack is. i never have to wait. the joy of free weights. anyhow im restarting again the right way this time. i realize my squat is kinda weak but im tryna go **** in woods form so i get the most out of the workout. im still a lil nervious about DL just cuz i dont wanna strain my back and be on the injured list.

day 1

bench 3x5 190
squat 3x5 185
DL 1x8 185
dips 3x12 bodyweight

07-06-2009, 08:25 PM
Nice bench for just starting out man. Good luck with the program.

07-06-2009, 08:36 PM
thanks man ur the first person to write in my journal. ive been waiting for some feedback.

07-08-2009, 03:21 PM
i felt pretty good today. the second session with all free weights. didnt have to wait to use the squat rack i love it lol.

day 2

squat 3x5 185
over head press 5x3 95
bent over row 3x5 95

07-08-2009, 04:27 PM
Hey man welcome to the forum. I am almost certain that in starting strength, you are supossed to start light enough to increase the weights in the lifts every session. This way consistant progress is made. Just my 2 cents on that. Keep up the hard work man.

09-02-2009, 03:20 PM
ok had a set back but i just restarted again lol. i never really did legs or back workouts so that is where i believe i need the most work.

day 1 mon
bench 3x5 175
squat 3x5 155
DL 1x8 155
dips 12,8,6

day 2 wed
squat 3x5 185
bent over row 3x5 115
pull ups 10, 6,4
shoulder press(db 30) 3x12

day3 fri
bench 3x5 180
squat 3x5 175
DL 1x5 165
dips 12,8,7

day 4 mon
squat 3x5 185
bent over row 3x5 125
shoulder press (db 35) 3x 12
pull ups 10,6,4

day 5 wed
bench 5,4,3 185
squat 5,4,3 195
DL 1x6 165
dips 12,12,9

day 6 fri
squat 5,4,4 195
bent over row 3x5 125
shoulder press (bd 40) 12,8,8
pull ups 10,6,4

day 7 mon
bench 3x5 185
squat 3x5 195
DL 1x7 165
dips 12,12,12

day 8 wed
squat 3x5 205
bent over row 3x5 135
shoulder press (db 40) 3x12
pull ups 10,8,4

09-04-2009, 02:48 PM
felt pretty good today, i was a lil tired by the time i got to dips but other than that had a good workout.

day 9 fri
bench 3x5 190
squat 3x5 215
DL 1x6 195
dips 12,12,8

09-08-2009, 02:49 PM
i felt ok today nothing special. my bent over row is a lil lacking as of late same with shoulder press. the two lifts on this day that are pretty new to me. keep push forward i suppose..

day 10 mon

squat 3x5 225
bent over row 3x5 135
shoulder press (db 40) 12, 10,8
pull ups 10,7,6

09-09-2009, 04:40 PM
i went out drinking last night and i could feel it in my lifts today. no more drinking will i hit 250 bench!! chest didnt do too good today.

day 11 wed

bench 5,5,3 195
squat 3x5 225
DL 1x5 225
dips 12, 10,6

09-11-2009, 02:48 PM
felt pretty good today. still need to work on my pull ups though.

day 12 fri

squat 3x5 235
bent over row 3x5 130
shoulder press (db 45) 3x5
pull ups 10,7,5

09-14-2009, 03:08 PM
felt pretty good today. my back was real tired after my workout i had to sit down right after DL's. never happened before.

day 13 mon

bench 3x5 195
squat 3x5 240
DL 1x5 235
dips 3x12

09-16-2009, 02:50 PM
i had a headache today but once i started working out i felt great. still need to work on pull ups though.

day 14 wed

squat 3x5 245
bent over row 3x5 135
shoulder press (db 45) 3x5
pull ups 10,8,6

09-18-2009, 02:46 PM
i felt a lil sick in the gym today. just gave myself some extra time between sets. i kept my breakfast down. lol my back was real tired after DL again though. i notice once i do dips the pain goes away guess it gives me a change to stretch on my back.

day 15 fri

bench 3x5 200
squat 3x5 250
DL 1x5 250
dips 3x12

09-18-2009, 02:51 PM
Fantastic consistency! Keep it up man, youll be pushing big numbers soon enough,

09-21-2009, 02:51 PM
well i finally forked out the funds and got a la fitness membership. well worth it imo. i did over head press with bb and my pulls up were not assisted today.

day 16 mon

squat 3x5 255
bent over row 140 5,4,3
over head press 3x5 105
pull ups 7,6,5

09-23-2009, 12:51 PM
well due to circumstances i was not able to go to the gym today but i did meet with a personal trainer on tuesday. he had me doing chest workouts. i felt a lil sore today but i may go to the gym tomorrow and do some of my workout B.

day 17 wed
no gym today

09-23-2009, 01:04 PM
Keep it up man,

09-23-2009, 04:56 PM
Great consistency man, your numbers are coming along awsomely. You keep this up it'll be great to see where you are a year from now!

09-25-2009, 02:50 PM
well i went to the gym on thurs and maxed out just to see where my bench is at i hit 245 i went for 250 but came up a lil short im sure i can hit it though. i watched the ripptoe vid on proper over head form i noticed i was doin it wrong. today my pull ups were horrible though.. .

day 17(AA) thurs
maxed out bench 1x 225 1x 235 1x 245
inclined db press 3x 10 35

day 18 fri

squat 3x5 260
bent over row 140 5,3,3
over head press 3x5 100
pull ups 8,6,3

09-28-2009, 02:42 PM
i didnt sleep too good over the weekend and i felt tired today. my squat and dips didnt go so well either.. .

day 19 mon

bench 3x5 205
squat 5,5,4 265
DL 1x5 265
dips 12,12,5

09-30-2009, 02:55 PM
well i went out drinking with my friends last night. i felt it today at the gym. i also tried seated bent over row. i didnt like it though felt like i was crushing my ribs. pull ups were horrible again. i dunno i always have a good first set then it is down hill after that.

day 20 wed

squat 3x5 265
seated bent over row 3x5 95
over head press 3x5 100
pull ups 8,3,3

10-02-2009, 02:41 PM
i was sick yesterday and still sick today. i wasnt even gonna go to the gym but i figured id try to push through it. sadly to say my workout today was the worst ive had in 7 weeks.

day 21 fri

bench 5,4,3 210
squat 3,2,2 270
DL 2x270
dips 12,10,8

10-05-2009, 02:44 PM
i felt pretty good today. i still had some soreness in my back. also i played bball a lot last week and i notice my left knee was a lil sore. i switched up my bent over row form too.

day 22 mon

squat 3x5 270
bent over row 3x5 130
over head press 3x5 100
pull ups 6,5,5

10-07-2009, 02:52 PM
well it looks like the weight finally caught up with me i was not able to finish pretty much my whole work out. guess ill try it again on fri. i feel like the hard part of working out is about to begin.

day 23 wed

bench 5,4,5 210
squat 2(275) 5,5 (270)
DL 3x270
dips 12,12,6