View Full Version : d0rkyd00d: Starting Strength From the Trifecta

07-09-2009, 02:20 PM
Well, it's about time to start a journal to track my progress.

First, a few tidbits. I have a 24 hours fitness membership, so I don't really have access to bands, chains, etc. (amazingly they don't seem powerlifting focused *sarcasm*).

I'm calling this starting from the Trifecta because interestingly enough, my current 3x5 routine for bench, deadlift, and squats are identical: 225 lbs. I've benched every time I have gotten into lifting, but I've never deadlifted or squatted until about 2 1/2 months ago. My first time, I couldn't even lift 135 lbs for deadlift, and my squat was about the same, so I've made a lot of progress thus far, but I'm definitely looking to continue my journey upward.

I'm getting Starting Strength today in the mail, so my routine has been a little wild-westish for the past few weeks since I'm not sure what exactly the routine in there is. I'll include pics at some point in the near future.

07-12-2009, 12:06 PM

I actually took my best buddy to the gym with me to start weight training, after reading SS for the first time....goddamn that book is filled with good stuff.

Anyways, for my working set I did:

Squat: 3x5 @ 225
Bench: 3x5 @ 245
Deadlift: 3x5 @ 275

Didn't get time to do more since I was coaching, and we had to run off to a UFC fight....

But hopefully squatting three times a week will really help that go up faster.

07-21-2009, 09:49 AM

Eek.....I'm bad at keeping journals....I'll try to get better. I've made some good gains since last posting here, except for squat. I had to roll it back a little to make sure I'm not sacrificing form, so I've built back up to where I was.

Main Lifts

Squat: 3x5 @ 225
Bench: 3x5 @ 255
Deadlift: 1x5 @ 315

Supplemental Lifts

Barbell Curls 3x8 @ 90 lbs
Barbell Rows 3x8 @ 155 lbs
Farmers Walk 2 x 75 lbs for 30 sec

07-23-2009, 07:05 PM

Main Lifts

Squat: 3x5 @ 225
OH Press: 3x5 @ 95
PowerClean: 3x5 @ 135

Supplemental Lifts

Chin-ups: 3x8 (assisted)
Romanian Deadlift: 3x8 @ 185

I was having some subtle pain in my left knee and right hip when I was squatting. I think it might be due to me not using my hip drive out of the bottom. I'll probably post another form critique video soon.

08-19-2009, 08:43 PM
Okay, so like I said, I'm terrible about keeping a journal...had to move out of the ex-gf's house for the past couple of weeks, get new internet, etc.

But at least you'll get to see the progress I've made in 1 month. :) This is post squat deload.



Squats 3x5 @ 255
OH Press 3x5 @ 140
Powerclean 3x5 @ 175


It's nice finally having the form down pat so you can focus solely on getting the lift, and pushing yourself instead of thinking about form.

And this was from Monday:



Squat 3x5 @ 245
Bench: Long Story, but ended with my last set being 3 @ 275.
Deadlift: 1x5 @ 325 lbs


The deadlift really surprised me, but let me just say up until now I haven't been using chalk. Man, what a difference that makes.

10-08-2009, 12:08 PM
I'm just not a journal keeper, what can I say....


Squat 3x5 @ 275 lbs
Bench 3x5 @ 265 lbs
Deadlift 3x5 @ 345 lbs

I've deloaded between now and last post.

10-13-2009, 09:54 AM

Squat 3x5 @ 280 lbs
Bench 3x5 @ 275 lbs
Deadlift 3x5 @ 355 lbs

Felt very strong last night, and probably could've put up 280 on bench.

10-20-2009, 09:13 AM

Squat 3x5 @ 290 lbs
OH Press 3x5 @ 145 lbs
Power Cleans 3x5 @ 185 lbs

10-22-2009, 12:25 PM


Squat 3x5 @ 295
Bench 3x5 @ 265
Deadlift 3x5 @ 365

Finally I think my squat form is really coming together. I finally get the concept of externally rotating the hips, and understand why such a strong back is needed to keep that form! Plus driving up with the hips and changing my back angle to more horizontal has really taken the pain out of my hip flexors and upper quads.

Bench was awful, and my lifting partner and spotter was incapacitated pretty much due to pain and injury, so I took it lighter than usual. Deads felt alright...need to work on not relaxing my lower back on lockout.

10-22-2009, 06:47 PM
Nice work man! A heel driven, conventional squat will definitely take some stress off of your flexors and quads... and allow you to lift more weight:evillaugh: