Simply Starting Strength & WSFSB3

deadlast

Been reading this site for a while now and have to decided to keep a log here for motivation...

BW: 79kg Height: 6'3

Current max lifts:
Bench: 67.5 (5x5)
Squat: 87.5 (4x6)
Deadlift: 112.5 (3x3)

Goal:
Bench: 75 (3x5)
Squat: 100 (3x5)
Deadlift: 140 (1x5)

Think the goals are realistic enough and hopefully wont take too long to hit! I've decided to drop the weight back and give SS a shot.

Here's today, the first day...

SQUAT:
2X5 20kg
1X5 30
1X3 40
1X2 50
3X5 60

BENCH:
2x5 20kg
1x5 30
1x3 35
1x2 40
3x5 50

DEADLIFT:
2X5 60
1X3 70
1X2 80
1X5 90

Easy...done this very quick, tried to keep form strict and barely rested between sets.

deadlast

Today: another very quick session but when the weight goes up so will the rest times...

SQUAT:
2X5 20kg
1X5 30
1X3 40
1X2 50
3X5 65kg

PRESS:
2x5 10kg
1x5 15
1x3 20
1x2 25
3x5 30kg

PENDLAY ROWS:
2X5 20
1X5 30
1X3 37.5
1X2 40
1X5 45kg

CHINS:
8xBW
6xBW
6xBW

Squats - handy, just building up the weight slowly.
Press - first time doing a Standing OH Press, i got all reps easy enough but i can see these getting very difficult when the weight goes up.
Pendlay - again first time so starting on low weight, i like these!!
Chins - couldnt get the 3x8 so done a few negatives at the end....theyll come

deadlast

Today:-

SQUAT:
2X5 20kg
1X5 30
1X3 40
1X2 50
3X5 70kg

BENCH:
2x5 20kg
1x5 30
1x3 35
1x2 45
3x5 55kg

DEADLIFT:
2X5 40kg
1X3 60
1X2 75
1X5 95kg

deadlast

SQUAT:
2X5 20kg
1X5 30
1X3 44
1X2 60
3X5 75kg

PRESS:
2x5 10kg
1x5 15
1x3 20
1x2 25
3x5 32.5kg

PENDLAY ROWS:
2X5 20
1X5 30
1X3 35
1X2 40
1X5 47.5kg

CHINS:
8xBW
6xBW
6xBW


Squats felt strong. Press is a bit shakey, think i need to move slow with this. Rows were grand and chins are a *****, gonna aim for 3x7 BW instead of 3x8 next time...

deadlast

Today:

SQUAT:
2X5 20kg
1X5 35
1X3 50
1X2 65
3X5 80kg

BENCH:
2x5 20kg
1x5 30
1x3 35
1x2 45
3x5 57.5kg

DEADLIFT:
2X5 40kg
1X3 60
1X2 80
1X5 100kg

All grand today, squats felt a good bit stronger than the 75kg the other day. Bench is grand, just moving up slowly, very short rest between sets. Deadlift is fine but my lower back does be a little sore, more from all the bending down changing weights and the short rest i think. The soreness goes after 5mins...

deadlast

YESTERDAYS SESSION.

BW today:- 81.6kg

SQUAT:
2X5 20kg
1X5 30
1X3 40
1X2 65
3X5 82.5kg

PRESS:
2x5 10kg
1x5 15
1x3 20
1x2 25
3x5 35kg

PENDLAY ROWS:
2X5 20
1X5 30
1X3 35
1X2 40
1X5 50kg

CHINS:
7xBW
7xBW
6xBW

Nothing to say about this really, was tired from overdoing it on the beer on wednesday and squats were heavy. Press was good, slow and steady. Felt i had to steady myself wuth each rep of the Pendlay's, kinda lock into position...

deadlast

Today: (Session 7)

SQUAT: (done these last)
2X5 20kg
1X5 30
1X3 45
1X2 65
3X5 85kg

BENCH:
2x5 20kg
1x5 30
1x3 40
1x2 50
3x5 60kg

DEADLIFT:
2X5 40kg
1X3 60
1X2 80
1X5 110kg


What can i say about today, i don't wanna internet rant but it started with some lad doing upright rows and curls in the squat rack, so i went and did the bench. When he finished another lad jumped on, fair enough he was doing squats....kind of! He loaded upto 140kg and done 1rep 1/4-1/2 squats, being generous there. Then he fc*ks off and leaves the 140kg on the bar.:mad: (he was tanned and spoke with a foreign language;), as did his three mates shouting amoungst themselves)
So i done my deadlifts while i was waiting on him. Was meant to do 105kg today but with the lack of appropriate plates i stuck on 110kg. Pulled all reps easy.
The squats werent great after, last set were the best, nice and deep and fast moving up.

floggg

Any particular reason why you're doing pendlay rows instead of power cleans? I recently started doing SS as well, and found the power cleans really good. Tires you out pretty quick, but they're a good, full body compund movement. Don't know if you would get the same effects from the Pendlay's. Thats just my 2 cents!

also, i feel you're pain about somebody hogging the squat rack. thankfully there's three in my gym so it doesn't happen too often. I know its not always practical, but AFAIK though, the general advice is never to deadlift before squats - if you're lower back is tired out from squats, its easy to drop the bar doing deads, but if deads wear out the back, it can be tricky to get out from under the bar on squats without injuring yourself too badly!!

deadlast

floggg wrote: »

Any particular reason why you're doing pendlay rows instead of power cleans? I recently started doing SS as well, and found the power cleans really good. Tires you out pretty quick, but they're a good, full body compund movement. Don't know if you would get the same effects from the Pendlay's. Thats just my 2 cents!

When I was reading up on the program, it said you can replace the Cleans with Pendlays and Chins. Tbh, i did look at the cleans and just couldnt get them, no trainer in the gym to teach me either so i decided against them in case i injured myself.

floggg wrote: »

also, i feel you're pain about somebody hogging the squat rack. thankfully there's three in my gym so it doesn't happen too often. I know its not always practical, but AFAIK though, the general advice is never to deadlift before squats - if you're lower back is tired out from squats, its easy to drop the bar doing deads, but if deads wear out the back, it can be tricky to get out from under the bar on squats without injuring yourself too badly!!

I hear ya man, just couldnt wait to use the only rack! I do set up the safety bars everytime too, just in case...

deadlast

So I missed yesterdays session, forget about it, back in there!!
Went today with a lad from work who plays gaa at a fairly high level...
So we kinda combined our workouts for the laugh.

Heres how it went for me:

A good warmup, stretching, etc

SQUAT:
2X5 20kg
1X5 30kg
1X3 50kg
1X2 65kg
3X5 85kg

BENCH:
1x5 20kg
1x2 60kg
1x7 70kg (pb for me!!)
1x7 70kg (spotter had to touch on last rep) (still pb!)
1x7 60kg
1x9 50kg

EzBar Curls (21's): (these burn!)
1x21 bar+10kg
1x21 bar+15kg
1x21 bar+20kg

PRESS UPS:
3x6 20kg plate on back

SHOULDER PRESS:
1x5 10kg
1x5 20kg
2x5 30kg

LOTS AND LOTS OF CORE WORK:
Pr1ck tried to kill me!



Enjoyed it, it was a bit of craic for a change. I usually don't have a spotter and was delighted to get that on the bench!

deadlast

SQUAT:
2X5 20kg
1X5 35
1X3 50
1X2 70
3X5 87.5kg

PRESS:
2x5 10kg
1x5 15
1x3 20
1x2 30
3x5 37.5kg

PENDLAY ROWS:
2X5 20
1X5 30
1X3 35
1X2 45
3X5 52.5kg

CHINS:
6xBW
6xBW
6xBW

Squats were tough enough, felt the right leg wobble on 1 or 2 of the reps, still felt the form and dept was good though.
Press:- well i made all the reps, just about! 40kg should be a serious effort. I never really trained on the shoulder press and as a result they're very weak... Something to work on.
Pendlays were good, just need to work on breathing more between reps.
I dropped the chins back to 3x6 and they all felt strong, 3x7 next week!!

deadlast

Just noticed all the previous workouts for the pendlays read 1x5, these should read 3x5!!!

deadlast

Today: (Session 9)

SQUAT:
2X5 20kg
1X5 40
1X3 55
1X2 70
3X5 90kg - PR!!!!!!!!!!!!:D

BENCH:
2x5 20kg
1x5 30
1x3 40
1x2 50
3x5 62.5kg

DEADLIFT:
2X5 40kg
1X3 70
1X2 90
1X5 112.5kg PR reps!!!!!


Well pleased with todays session to say the least.

Squats - My previous best at 90kg was 2 reps, so i'm delighted with 3x5! Theyre really coming along with squatting every session. The 1st and 2nd set were just grinding them out, felt good though. Before the third set I realised there was no "explosiveness" out of them, and made an effort to push this on the 3rd set. Right leg went a bit bandy on the final rep.

Bench - These were grand, the confidence is up after lifting 2x7 on 70kg with a spotter the other day. These should be easily good up to 3x5 on 70kg....hopefully!

Deadlift - these were good, deep breaths between each rep and concentrated on each individual rep.

Overall

deadlast

Yesterday:-

Run 20mins, sprints, stretching

Baldie

Well done on the personal bests. You seem to be flying along. It's always good to get a spotter for the bench, it'll greatly improve your confidence under the bar.

deadlast

Baldie wrote: »

Well done on the personal bests. You seem to be flying along. It's always good to get a spotter for the bench, it'll greatly improve your confidence under the bar.

Thanks Baldie!
I actually used your log as a reference when beginning this program, .
Your defo right about the spotter too, makes a big difference, confidence getting under the bar really helps...and i dont wanna get flattened.

Sorry to hear about your pants btw!!! 3x5 on 125kg, was worth a new pair though im sure!! haha

deadlast

SQUAT:
2X5 20kg
1X5 35
1X3 55
1X2 75
3X5 92.5kg - PR!!

PRESS:
2x5 10kg
1x3 20
1x2 30
1x5 40kg
1x4 40 :mad:
1x2 40 :mad:
1x5 30kg

PENDLAY ROWS:
2X5 20
1X5 30
1X3 35
1X2 45
3X5 55kg

CHINS:
7xBW
7xBW
5xBW

Today wasnt a great day, was tired!

Squats:- pleased to get all the reps, it was a struggle. When i initially took out the 75kg for the warmup it felt bloody heavy. Settled myself after that and ground them out. Some loud noises outta me on the last reps. Good for 95kg i reckon!

Press:- failed miserably on these, gonna drop back to 35kg and go for 3x7 the next day. Then continue like that...just weak on these, full stop. Any other suggestion welcome!!!!!???

Pendlays:- these were grand, slow and focus on each rep.

Chins:- i know myself im not doing full range of motion on these but the best i can at the moment. i.e. not fully extending my arms at the bottom.

Baldie

deadlast wrote: »

Thanks Baldie!
I actually used your log as a reference when beginning this program, .
Your defo right about the spotter too, makes a big difference, confidence getting under the bar really helps...and i dont wanna get flattened.

Sorry to hear about your pants btw!!! 3x5 on 125kg, was worth a new pair though im sure!! haha

Ha Ha cheers!! Nice to know I helped! Did you download the spreadsheet from the wiki site? It's dead handy! Can't find it at the moment, but when I do I'll post a link.

I'm doing 127.5kg tonight. (Must remeber to go comando this time!!)

Baldie

Found it

deadlast

Today:

SQUAT:
2X5 20kg
1X5 35
1X3 55
1X2 75
3X5 95kg

BENCH:
2x5 20kg
1x5 30
1x3 45
1x2 55
3x5 65kg

DEADLIFT:
2X5 40kg
1X3 65
1X2 100
1X5 115kg PR!!!!!


Squats:- these were though, i got all the reps but there was one or thwo that werent low enough so i'm not gonna count it as a PR. Gonna try 95kg again the next session.

Bench:- grand.

Deadlift:- these were great, good and strong and good lockout. Good for a bit more i think..

deadlast

Baldie wrote: »

Ha Ha cheers!! Nice to know I helped! Did you download the spreadsheet from the wiki site? It's dead handy! Can't find it at the moment, but when I do I'll post a link.

Thanks for that, i'm just gonna go off yours and bigstars at the moment, dont reckon ill be lifting more than ya so am just using your warm-up numbers...

Baldie wrote: »

I'm doing 127.5kg tonight. (Must remeber to go comando this time!!)

Too much info!!! haha
Oh and i see you got it, well done!

deadlast

SQUAT:
2X5 20kg
1X5 35
1X3 55
1X2 75
1X5 90kg
1X5 92.5kg
1X5 95kg
1x10 60kg

PRESS:
2x5 10kg
1x3 20
1x8 30kg
1x7 32.5kg
1x6 35kg

PENDLAY ROWS:
2X5 20
1X3 40
1X2 50
3X5 57.5kg

CHINS:
7xBW
6xBW
6xBW

Not great today, had a late night and felt tired. Gym was like a sauna too. But anyway, felt good after...

Squats:- dropped back on the squats to try get dept, got nice and low and will go for 3x5 95kg the next day. Finished off with 10x60kg almost A2G.

Press:- not really sure how i should work this. Think ill go for 3x6 35kg next session.

Pendlays:- these were fine

deadlast

Yesterday:

SQUAT:
2X5 20kg
1X5 35
1X3 55
1X2 75
3X5 95kg

BENCH:
2x5 20kg
1x5 30
1x3 45
1x2 60
3x5 67.5kg

DEADLIFT:
2X5 40kg
1X3 65
1X2 100
1X5 117.5kg PR!!!!!

deadlast

Today:-

SQUAT:
2X5 20kg
1X5 35
1X3 55
1X2 77.5
3X5 97.5kg

PRESS:
2x5 10kg
1x3 20
3x6 35kg

PENDLAY ROWS:
2X5 20
1x5 30
1X3 40
1X2 50
3X5 60kg

CHINS:
7xBW
7xBW
6xBW

deadlast

Oh forgot to say, while squatting today someone came up and told me to use the padding for the bar or else i would hurt my back!

I just told him it was too heavy with the padding(

sarcasm

) and he walked off.:rolleyes:

deadlast

Today:-

SQUAT:
2X5 20kg
1X5 35
1X3 55
1X2 77.5
3X5 97.5kg

BENCH:
2x5 20kg
1x5 30
1x2 60
3x5 70kg

DEADLIFT:
1X5 40kg
1X3 65
1X2 100
1X5 120kg PR!!!!!

Squats:- i decided that i'm gonna up the weight every secong session by 2.5kg. The smallest plates are 1.25kg, and these weights are getting heavy!
Form today felt good on the first and second set, although last rep of the second set my knees really tried to come together. Last set was deep but again my knees are coming in.:(

Bench:- this is a PR for me really, and im happy with it. No spotter but always felt like getting all the reps.

Deadlift:- this was good, my hands were very sweaty though and the bar was slipping on the 4th and 5th rep. Maybe a little of this magical liquid chalk is needed!

I decided to cut some warmup sets also, as i feel they are unnecessary and the main aim is hitting all reps for the 3x5.

deadlast

Today:- just a mess session, hadnt time but wanted to do something, ill be away from gym for about 10 days

PENDLAY ROWS:
2X10 40
3x10 50kg

SQUAT:
2X5 20kg
1X10 60
1X3 60kg - strange tightness in my lower back, decided to stop before i hurt something

SHOULDER PRESS(machine):
4x10

LAT PULLDOWN:
3X10

TRICEP PULLDOWN:
3X10

deadlast

First day back in the gym today since the 29th May....didnt think it was that long, but it was mostly unavoidable.

Just getting back into things today, getting back to form.

SQUATS
warmups up to 80kg 3x5

BENCH
warmups up to 60kg 3x8

SHOULDER PRESS
machine 3x10

SHRUGS
60kg(smith) 3x12

BICEP CURLS
3x10

TRICEP PUSHDOWNS
3x10

Feel i'm after fupping up my progress somewhat with the time off. I'm gonna start back with the following weights:-
SQUATS - 85kg
BENCH - 65kg
DEADLIFT - 115kg
SHOULDER PRESS - 30kg
PENDLAY ROW - 55kg

See where i go from there...

deadlast

Getting a bit bored with starting strength so i've started WSFSBIII.

Yesterday:-

ME Upper Body:

BENCH PRESS
- worked up to 3 x 80kg (spotter touched on last)

INCLINE DB BENCH PRESS
2x15 16kg

BARBELL ROWS (superset with flys)
3x10 40kg

READ DELT FLYS (superset with rows)
3x10 8kg

BARBELL SHRUGS (smith)
3x12 60kg

BARBELL CURLS
3x10 25kg


Its a bit confusing so all advise welcome if i'm going wrong somewhere!!

deadlast

28/06/09 - Dynamic-Effort Lower Body

consisted of:-

BOX JUMPS
BULGARIAN SPLIT SQUATS
HYPEREXTENSIONS
HANGING LEG RAISES

deadlast

Today:-

Repetition Upper Body:

BENCH PRESS
- 3x12 x 50kg

LAT PULLDOWN (superset with flys)
3x12 42

READ DELT FLYS (superset with lats)
3x10 8kg

DB MILITARY PRESS
3x10 12kg

BARBELL SHRUGS (superset with tri's)
3x12 60kg

TRICEP PUSHDOWNS
3x10


Absolutaly shattered going to the gym today but had to get back into it. No energy or strength as you can see by the figures...