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Thread: Colton's Starting Strength

  1. #1
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    Colton's Starting Strength

    Hey, recently came back to Wannabebig. And recently revamped my knowledge on nutrition and exercise. For the last 2 years I've been lifting and not making considerable gains, probably due to my diet. I'm about 5'10" at 165 lbs. So I decided to go to a basic good routine that's proven and could provide results, given the fact that I'm eating right. This website has been more than useful with its members and articles, tonnes of info! Anyways.. I plan on eating about 4000 cals a day (relatively clean, and yes, I'm counting) And anywhere over 200g of protein. I'm not too afraid of the carbs n' fat.

    Anyways.. here's the first day =)

    Squat 3x5 @ 160
    Bench press 3x5 @ 155
    Dead lift 1x5 @ 175
    Last edited by co14on; 11-27-2009 at 12:45 PM.

  2. #2
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    Squat 3x5 @ 170
    Standing barbell press 3x5 @ 65
    Power cleans 5x3 @ 95
    Pull ups : 15, 13, 10

    ** on day 1 I did 3 sets of 15 dips

  3. #3
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    Squat 3x5 @ 180
    Bench press 3x5 @ 160
    Dead lifts 3x5 @ 185
    Dips 3x 15 @ BW

    End of week 1. But I still have to eat... Protein powder is expensive.. I think next week I might up my bench more because I started too low on it. By far the hardest thing about training is the eating and hydration.. I really have to stay on top of it. It's weird being full all the time. And for SS is a parallel squat okay? Or should I go deeper than parallel? Despite the squat weight being lower than normal this week, because of the start of my routine.. by Friday I can feel it pretty well.. And the weights only going to get higher. Which means more sleep.. and food.. And perhaps a better pair of shoes to stand around all day at work with.

  4. #4
    Senior Member skinny99's Avatar
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    Generally you want to get as low as you can on squats without losing your form. I try and get just below parallel!
    "The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip

    Max 3x5 Goal 3x5 by 12/31/11 *1X5
    Bench (245) (275) 285x1x1 335
    Dead (385)* (445) 435x1x1 505
    Squat (320) (355) 355X1X1 405
    Squat (195) (275) 20 Reppers!
    (950) (1075) 1075 1245 Goals (Not including 20 reps)
    5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!

  5. #5
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    Squat 3x5 @ 190
    Barbell press 3x5 @ 75
    Power Cleans 5x3 @ 100
    Pull ups : 16, 11, 12 ( grip problems, too humid )

  6. #6
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    squats 3x5 @ 195
    Bench Press 3x5 @ 165
    Dead lifts 1x5 @ 195

    Dips : 10, 10, 10 nice slow reps @ BW

    Drank a gallon of milk today. It's amazing how many people are taken back by my recent diet. Their instant reaction is its unhealthy. Oh well, take it in stride, meet the protein requirements and get more cals! Lots of water! It's getting easier to eat. MMm..

  7. #7
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    For Friday:
    squats 3x5 @ 200
    Press 3x5 @ 80
    Power Clean 5x3 @ 105

    End of week 2. Noticeably more fat. I've gained probably 5+ pounds, it's hard to tell.. I'm always full. I should scale up in the mornings and see. Started GOMAD on wednesday of this week.

  8. #8
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    Monday

    Squats 3x5 @ 205
    Bench 3x5 @ 170
    Dead lift @ 1x5 @205
    Dips: 15,15,15

    Feeling comfortable under the weight. I've been on StartingStrength.com a lot.. looking at ripptoe's Q&A. Informational gold mine.

  9. #9
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    Wednesday

    Squats 3x5 @ 210
    Press 3x5 @ 85
    Power Clean 5x3 @ 110
    Pull ups : 15, 12, 12

    Squat form is getting better and better. Although, my legs are sore!

  10. #10
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    Friday

    Squat 3x5 @ 215
    Bench 3x5 @ 175
    Deadlift 3x5 @ 215

    Feels good, milk is getting way easier to drink..

  11. #11
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    Monday

    Squat 3x5 @ 220
    OH Press 3x5 @ 90
    Power Clean 5x3 @ 115

  12. #12
    Moderator Off Road's Avatar
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    Nice progress
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  13. #13
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    Squat 3x5 @ 225!
    Bench 3x5 @ 180
    Deadlift 3x5 @ 225

    Thanks, Off Road. And yeah. It's weird. Every workout feels heavy, now. It's exciting. And I really need to get pumped up to do a set of squats. I just wonder if I'll be able to pump out 245 on Christmas day!

  14. #14
    Moderator Off Road's Avatar
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    Quote Originally Posted by co14on View Post
    I just wonder if I'll be able to pump out 245 on Christmas day!
    Give yourself a Christmas present
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  15. #15
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    Friday :

    squat 3x5 @ 230
    OH press 3x5 @ 95
    Power Cleans 5x3 @ 120

  16. #16
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    Monday:
    Squat 3x5 @ 235
    Bench 3x5 @ 185
    Deadlift 3x5 @ 235

  17. #17
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    Wednesday:
    Squat 3x5 @ 240
    OH Press 3x5 @ 100
    Power Clean 5x3 @ 130

  18. #18
    Moderator Off Road's Avatar
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    Christmas day...245???
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  19. #19
    Mr. Skinny Wrists Nicky's Avatar
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    Quote Originally Posted by Off Road View Post
    Christmas day...245???
    I think he will get it!
    5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
    Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
    Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
    Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
    Current: 214 lbs
    bulking again -- working on my DL

  20. #20
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    Friday

    Squat 3x5 @ 245
    Bench 3x5 @ 190
    Deadlift 3x5 @ 245

    Merry Christmas, you guys. Thanks, Off Road and Nicky, for checking in! I should also add that I got a new scale.. and my old one was probably five pounds light. I weigh 190 lbs now, coming from 170. So this marks the end of week 5.

  21. #21
    Moderator Off Road's Avatar
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    Quote Originally Posted by co14on View Post
    Squat 3x5 @ 245.
    Yaaaaa...There it is...Nice job.
    One goal met, now on to the next one.
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  22. #22
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    Monday

    Squat 3x5 @ 250
    Oh Press 3x5 @ 105
    Power Clean 5x3 @ 135
    Every day seems like a new goal, now. I'm going to have to get plenty of rest..

  23. #23
    Senior Member skinny99's Avatar
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    Quote Originally Posted by co14on View Post
    Monday

    Squat 3x5 @ 250
    Oh Press 3x5 @ 105
    Power Clean 5x3 @ 135
    Every day seems like a new goal, now. I'm going to have to get plenty of rest..



    That is how SS feels to me! It is a great feeling to keep progressing! Eat,eat,rest and lift heavy!!!
    "The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip

    Max 3x5 Goal 3x5 by 12/31/11 *1X5
    Bench (245) (275) 285x1x1 335
    Dead (385)* (445) 435x1x1 505
    Squat (320) (355) 355X1X1 405
    Squat (195) (275) 20 Reppers!
    (950) (1075) 1075 1245 Goals (Not including 20 reps)
    5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!

  24. #24
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    Wednesday

    Squat 3x5 @ 255
    Bench 3x5 @ 195
    Dead lift 1x5 @ 255

  25. #25
    Mr. Skinny Wrists Nicky's Avatar
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    Are the squats getting to that "eye popping" feeling yet?
    5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
    Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
    Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
    Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
    Current: 214 lbs
    bulking again -- working on my DL

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