I've finally decided to start a journal to keep me on the straight and narrow. About 3 weeks ago I bought a carb/protein mix and some creatine which I've been having morning, night and after workouts. I also have been going to the gym with a friend but haven't followed any strict routine basically because I just do what he's doing. 3 weeks on I have put on 5kgs (11lbs) and have chosen to start SS.
Thursday - Workout 1
SQUATS (work sets)
40kgs (88lbs) x 5
50kgs (110lbs) x 5
60kgs (132lbs) x 5
I'd never done squats before so I started off with just the bar and then put on 40kgs which was comfortable so I decided to keep on going till I was straining for that last rep, turns out that 60kgs was the limit.
STANDING OVERHEAD PRESS (work sets)
30kgs (66lbs) x 5
32.5kgs (71lbs) x 5
35kgs (77lbs) x 5
**** these were hard. Like the squats I'd never tried them so I did much the same but I didn't even think to add more than a few kgs/lbs at a time. I was pretty rooted after these but that's what I was looking for... a challenge.
DEADLIFT (work set)
75kgs (165lbs) x 5
I'd tried these before so I had a good idea of my limit. I started off with some warm-ups around the 40-50kg mark then went for gold on 75kgs. I was really struggling to get the last rep up but I did it and I'm happy with my effort.
BW x 7
BW x 5
BW x 3
BW x 1
After everything I was pretty exhausted and ready to relax right after I hit up a protein shake.
Overall, for my first proper routine session, I am pretty happy with everything I'm doing. Looking forward to adding more weight to my SOHP's, they were easily the hardest thing for me but also the most fun.
I've been reading up on Rippetoe's books (SS and PP) so I'm pretty sure my form is correct.
If anyone can see anything wrong with the programming please let me know.