I was looking through journals recently and it inspired me to start my own. Also it could be a useful tool for anyone who wants to see if SS is effective or not. So here it is, I've completed 7 days:
Monday Workout A 10/6/08
Bench Press 145x3x5
Wednesday Workout B 10/8/08
OH Press 85x3x5
Power Clean 135x5x3
Friday Workout A 10/10/08
Bench Press 150x3x5
(missed Monday so went Tuesday)Tuesday Workout B 10/14/08
OH Press 95x3x5
Power Clean 155x5x3
Thursday Workout A 10/16/08
Bench Press 155x3x5
Saturday Workout B 10/18/08
OH Press 100x3x5
Power Clean 165x5x3
Tuesday Workout A 10/21/08
Bench Press 160x3x5
I think its been pretty awesome, a lot of strength gains and noticeable size gains definitely. I started ripping my boxers and some of my jeans no longer fit. As I squatted or crouched my boxers would rip, ruined like 5 pairs in 3 days lol. I'm too lazy to list diet, but its okay. I'm 6'4'' weight around 205-208 currently lower than a 14% bf not sure what reading exactly. Probably gained 10 lbs since I've been on it. I'm currently bulking and my goal weight is 230-240 so I can cut down to 220-230. What do you guys think, I'd like some feedback and tips. When should I purchase microplates? Also I need some help on exactly how resets function etc.
My goal is to be lifting 315 on deads before 3 more dead days, squatting 265 by that time, benching 185 by that time, pressing 125 by that time, and cleaning 195 by that time. My longterm goals are achieving my ideal body weight 225+ and 10% bf and having over a 1000 lb total bench press, squat, and deadlift.
Well I had about 3 hours of sleep last night and I'm not so tired. Just downed some pasta, chicken, and broccoli, and I'm going to be heading out to the gym around 7:30 tonight. My muscles are still super sore from deadlifting, squatting, and benching. My goals for today are 230-235 squat, 170-175 clean, and a 105 oh press. Hopefully I'll be able to squeeze out these numbers, I've had amazing gains so far. Also, I'm currently not taking any supplements, I'm just eating whole foods if anyone was interested. I was also wondering if anyone has had any experience using halodrol, a friend I know is taking it and he gained 10 lbs quickly.
Let me the first to post here! You didnt read the SS write up properly... You should increase the weight by 2.5% every week not every workout! I dont know how you're keeping it up though! But then again if its workign whatever keep doing it! Lifts are looking solid, the OH press is lacking a bit but the squats and benching looks gd!!
Thursday Workout B 10/24/08
Squat 230x3x5 Hit it
OH Press 105x3x5 Hit it
Power Cleans 175x5x3 Hit the first 2 sets, the third and fourth hit 2 reps, and the last set I lowered to 155 for 3 times. At this point I was very tired and sore from little rest and my previous workout.
As far as that weight increment goes, I've been upping the weights based on feeling but they have gotten quite heavy this week, I'll begin micro incrementing weights by 2.5% once I feel the load is getting too heavy. My struggle today was due to lack of rest, I'm sure if I had been well rested this workout would have flown by. I played soccer on Tuesday before working out and it screwed up my resting period badly. As far as SS goes, I know I should purchase the book, but I didn't and I'm relying on online content to give me the necessary information.
I am not sure what SS write up this is referring to but this is not what the book says and a prime example of why you need to buy it. From page 201 under ProgressionYou didnt read the SS write up properly... You should increase the weight by 2.5% every week not every workout!
Buy the book to ensure you get all of the information on the program. It will be the best $30 you ever spent. Don't have $30? Ask for it for a birthday/Xmas present, do some yard work for somebody, do without some supplements, etc."Novices can, and should, increase the weight of the work sets every workout until this is no longer possible."
Just finished reading most of starting strength... A lot of information regarding several topics, I found most of it very useful. Just wish it had additional information on how exactly I should approach a failed exercise day or sticking point. Last workout I was stuck on the 175 power cleans, sets 3 and on only completed 2 reps and last set I removed 20 lbs to complete 3 reps, didn't want to push it too much.
Okay today was a crazy day, but I hit all my lifts today.
Saturday Workout A 10/25/08
Bench Press 165x3x5
I'm so ****ing happy I hit that 285 deadlift, that's a 100lb improvement in 3 weeks . I'm sure I could have pushed a 170 bench press, but since that is my weakest lift, I didn't want to push it too much. Next week I'm going to hit bigger increments because of the fact that this week was super busy and I was much more sore than usual because of soccer, which I no longer plan on doing during my workout days or maybe for a few weeks at all. I need to find some microplates, if anyone knows anything about them, hit me up. PZ out guys, major mansion party tonight
Thinking if I should add pull ups to my program. My reasons for incorporating the are, the need to get stronger at pull ups/chin ups, the need for more muscle mass on my back, v-shaped upper body, and I'm going to be doing them eventually. I was wondering what would be the best way to do this?? Also I want to know if I should add dips, ab work, and calf work? What do you guys think?
Well, I was looking forward to going to the gym yesterday and I realized it was Monday lol. Lately I've been getting a slight shoulder pain, I think its from my rotator cuff. Since I'm using 2 gyms, LA fitness and Florida International University, both gyms allow me to do power cleans, but in LA they make me lower the weight manually and I think that has been causing extra stress leading to the pain in my shoulder. I mean trying to hold on to 175 lbs falling at 9.2 meters per second squared is enough force to cause extra stress on my shoulder. The pain has gone away after some rest, but I hope it was just due to slight overusage and nothing major or chronic. I'm going to be heading to the gym later today, workout b, hopefully all goes well. Should I incorporate some r. cuff work for my shoulders?
Also here is an update of my lifts since I started:
These numbers are all 5rm, except Power Cleans with a 3rm
Before as of 10/6/08 As of 10/28/08 9:08 before gym
Squat 165, now 235 +70lbs
Deadlift 185, now 285 +100lbs
Bench Press 145, now 165 +20lbs
Power Clean 135, now 175 +40lbs
OH Press 85, now 105 +20lbs
Last edited by ditogarcia; 10-28-2008 at 08:18 AM.
Progress looks awesome man. It won't make much of a difference where you add in chins, just so long as you're only doing them once or twice a week or something.
Stats: 11/15/07-First-meet--2nd Meet----3rd meet
Max Bench: 255---220-----------280------300
Max Squat: 405----395----------440------460
CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.
Thx for the positive comment Hazerboy, any help is always appreciated. If anyone else has any answers to my questions, that would also be greatly appreciated. Went in to the gym yesterday, pushed out what I had expected nothing too amazing.
Tuesday Workout B 10/28/08
OH Press 110x3x5
Power Clean 175x5x3
I was able to hit the 175 power cleans that I had missed last time. I'm glad I was able to OH Press 110 without missing. As I warmed up in the squat rack I was tempted to put on 245, but I'd rather wait and work on perfecting my form during these heavier weights. Hopefully I won't run into any walls soon or miss any reps, I'm definitely enjoying these daily improvements.
I'm mad tired today cause I stayed up late helping my friend with some math midterm review. Hopefully I'll have enough energy in the gym to complete my ****. We'll see how it goes... Just eating a big bowl of oatmeal with milk right now and getting ready to head out to school soon. Just wanted to update my journal. pz out
Thursday Workout A 10/30/08
Bench Press 175x3x5
Workout was great, diet great. Finally weighed myself with a pair of boxer briefs on at 209 solid. I took massive ****s that morning and I wasn't properly hydrated when I was weighing myself, so my gains are pretty solid at 209. I felt really strong in this workout, besides the fact that my lower back muscles were burning intensely. Dunno why that happened, I think my lower back is strong, but after squatting and a few warmup sets on DL, they were burning like they ran a marathon.
When should I start hitting PRs? I think all my newbie gains shouldn't count because that means I'm hitting PRs everyday lol. As far as incorporating more exercises, I'm thinking of adding chins and dips on the first and last workout of every week. Hmmmmm... comments are appreciated guys. If you are looking through my journal try to drop as many comments as you'd like to, it would give me some extra motivation and that never hurts.
Saturday Workout B 11/1/08
OH Press 115x3x5
Power Cleans, Worked up to 180, last warmup for 175x1x1, 180x1x3, 180x1x1
Really, really tired today from Halloween last night, went to Miami's famous coconut grove and stayed up till 5 am. Woke up at 10 this morning and I was extremely tired, this was because of my ****ty diet on Halloween and I didn't eat a large breakfast either. I was pissed cause of the cleans, but since they are draining I was glad to push out the OH press and squat increases.
Okay guys, so far this weekend was super ****ty on diet only 3-4 large meals per day and bad sleeping patterns, I'm going to take in mad carbs and protein today so I can have explosive energy for tomorrow. Going to go for a 305x1x5 DL **** YEAH!!! I'm also going to go for a 180-185x3x5 BENCH, **** YEAH!!! AND A 260x3x5 SQUAT!!!!! I'm going to need a tough mental state of mind for tomorrow's intensity...
Good job! I did the same routine a year and a half ago or so. My biggest problem was just not being aggressive enough with weight increases, but it doesnt look like you got that problem. Keep up the hard work.
Yesterday's workout was definitely tough, here it is...
Tuesday Workout A 11/4/08
Bench Press 185x3x5
Thursday Workout B 11/6/08
OH Press 120x3x5
Power Cleans 180x5x3
Squats are lacking a bit on form so I might stay at 265 or 260 and go really deep and work up again.
I missed my previous workout on saturday which isn't so bad I'm guessing, so I'm going to go in today and complete that missed workout. I needed a break, so I rewarded myself with a few days off. My diet was ****ty and I have to work around my work schedule now since I was hired for G by Guess. Hopefully all goes well today, going for a 190 on the bench, 265-270 on the squat, and a 315 deadlift, I'll update you guys later.
Looks good, I'm doing close to the same as you for 2 weeks now. I do chin ups and dips but don't do cleans. I hope I can increase weight as much as you are. I focus on my form more than adding weight.
Your kickin some A$$ bro keep it up.
MAX BENCH:275lbs. (11/2008)
MAX SQUAT machine:420lbs. (4/2005)
MAX SQUAT free weight: 385lbsx2. (1/2009)
MAX DEAD LIFT hex bar: 465lbs. (1/2006)
MAX DEAD LIFT straight bar: 455. (10/2009)
CURRENT WEIGHT:240. (10/2009)
The best way to get big is to eat big, lift big and LIVE BIG.
Monday Workout A 11/10/08
Squat 260x3x5 (perfecting form)
Bench Press 185x3x5