Starting Strength log

Bruce7

Hi,

Going to keep my log in public to keep myself on the straight and narrow.

Age: 35
Height: 188cm
Weight ~110

Used to be reasonably strong and fit, but out of shape for at least 5 years. Want to regain strength levels of my late 20s or so, and then exceed them. I could do with losing some blubber, but figure the best way is to put on some lean muscle first. Going to do nothing but weights until next spring and then focus on plyometrics, sprints, drills, etc.

Interim goals (aiming for year end at the latest, hope to take some of them out earlier):

DL: 160 x 5
Squat: 140 x 5
Bench: 100 x 5
Clean: 100 x 3
Press: 75 x 5

I spent 6 weeks on a program which I took from Dan John's website, doing the above exercises 3 times a week for 3 sets of 8, 6, and 4 reps. Here is my progression (from day 1 to last day of week 6)

Squat: 60 - 100
DL: 70 - 120
Bench: 50 - 80
Clean: 50 - 80
Press: 20 - 50

Progress began to slow, and I felt that I wouldn't be able to keep adding weight if I kept doing all exercises three days per week, so I switched over to Starting Strength.

I scaled back the weights a bit and here's where I am. I'll list work sets only, but am doing 5 warm up sets, starting with the bar.

Monday:

Squat: 80. 3x5
Bench: 65. 3x5
DL: 100. 1x5

Wednesday:

Clean: 65. 5x3
Press: 35. 3x5
Squat: 82.5. 3x5

Oh, am also doing 8 x 25 abs exercises (leg raises, side bends, crunches etc) 4 days per week, but I'll drop them if they start getting in the way.

Bruce7

Today:

Squat
20 x 5
20 x 5
40 x 5
60 x 3
70 x 2
85 x 5
85 x 5
85 x 5

Bench
20 x 5
20 x 5
30 x 5
40 x 3
55 x 2
67.5 x 5
67.5 x 5
67.5 x 5

DL
20 x 5
20 x 5
40 x 5
60 x 3
80 x 2
105 x 5

Bruce7

Today:

Squat
20 x 5
20 x 5
40 x 5
60 x 3
70 x 2
87.5 x 5
87.5 x 5
87.5 x 5

Press
20 x 5
20 x 5
25 x 5
30 x 3
32.5 x 2
37.5 x 5
37.5 x 5
37.5 x 5

Clean
20 x 5
20 x 5
30 x 5
40 x 3
55 x 2
67.5 x 3
67.5 x 3
67.5 x 3
67.5 x 3
67.5 x 3

Bruce7

Today:

Squat
20 x 5
20 x 5
40 x 5
60 x 3
80 x 2
90 x 5
90 x 5
90 x 5

Bench
20 x 5
20 x 5
30 x 5
40 x 3
60 x 2
70 x 5
70 x 5
70 x 5

DL
20 x 5
20 x 5
40 x 5
70 x 3
90 x 2
110 x 5

Bruce7

Today (Workout 6)

Squat
20 x 5
20 x 5
40 x 5
60 x 3
80 x 2
92.5 x 5
92.5 x 5
92.5 x 5

Press
20 x 5
20 x 5
25 x 5
30 x 3
35 x 2
40 x 5
40 x 5
40 x 5

Clean
20 x 5
20 x 5
40 x 5
50 x 3
60 x 2
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

Bruce7

Today (Workout 7)

Squat
20 x 5
20 x 5
40 x 5
60 x 3
80 x 2
95 x 5
95 x 5
95 x 5

Bench
20 x 5
20 x 5
40 x 5
55 x 3
65 x 2
72.5 x 5
72.5 x 5
72.5 x 5

DL
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
110 x 5

Did same as last workout by mistake. Should have been 115. Error due to tiredness and mild hangover. Will do 120 on Friday.

Bruce7

Today (Workout 8)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
90 x 2
97.5 x 5
97.5 x 5
97.5 x 5

Press
20 x 5
20 x 5
25 x 5
30 x 3
37.5 x 2
42.5 x 5
42.5 x 5
42.5 x 5

Clean
20 x 5
40 x 5
50 x 5
60 x 3
65 x 2
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3

Bruce7

Today (Workout 9)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
90 x 2
100 x 5
100 x 5
100 x 5

Bench
20 x 5
40 x 5
50 x 5
60 x 3
67.5 x 2
75 x 5
75 x 5
75 x 5

DL
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
120 x 5

Bruce7

Yesterday (didn't get time to post).
Monday 18th October: Workout 10

Squat
20 x 5
40 x 5
60 x 5
80 x 3
90 x 2
102.5 x 5
102.5 x 5
102.5 x 5

Press
20 x 5
25 x 5
30 x 5
35 x 3
40 x 2
45 x 5
45 x 5
45 x 5

Clean
20 x 5
30 x 5
40 x 5
55 x 3
65 x 2
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

Bruce7

Today (Workout 11)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
90 x 2
105 x 5
105 x 5
105 x 5

Bench
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
77.5 x 5
77.5 x 5
77.5 x 5

DL
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
125 x 5

Bruce7

Before beginning starting strength the following were my personal bests (as of nowadays)

DL: 120 x 8
Squat: 100 x 8
Bench: 80 x 8
Clean: 80 x 8
Press: 50 x 8

As per http://www.exrx.net/Calculators/OneRepMax.html these equate to 1RMs of

DL: 149
Squat: 124
Bench: 99
Clean: 99
Press: 62

Again, according to the theory, my 5RM should be 86% of my 1RM, and 3RM should be 91%, meaning that the following are my assumed personal bests.

DL: 130 x 5
Squat: 108 x 5
Bench: 86 x 5
Clean: 90 x 3
Press: 54 x 5

Bruce7

Runners keep track of how many miles they cover daily, weekly, and cumulatively, so I am going to follow the same logic, and track total kg lifted per exercise and per workout, and see if this information tells me anything. It probably won't be of any value at these early stages, but may prove useful when things become more challenging. I suspect there may be an ideal relationship between increases to total volumes and increases to work sets. It could also transpire that total volume lifted over time has some kind of cumulative effect which will reveal the best times to rest or ease off. We'll see.

Anyway here are my current stats:

DL:
First workout: 1240 kg
Previous workout: 1640 kg
Last workout: 1665 kg
Volume increase since previous workout (Workout on Workout): 2%
Volume increase since first workout (gross): 34%
Work set increase WoW: 4%
Work set increase gross: 25%
Total kg deadlifted since 27-Sep: 8740 kg

Squat:
First workout: 1920 kg
Previous workout: 2557.5 kg
Last workout: 2595 kg
Volume increase since previous workout (WoW): 1%
Volume increase since first workout (gross): 35%
Work set increase WoW: 2%
Work set increase gross: 31%
Total kg squatted since 27-Sep: 24,442.5 kg

Bench:
First workout: 1545 kg
Previous workout: 1990 kg
Last workout: 2032.5 kg
Volume increase since previous workout (WoW): 2%
Volume increase since first workout (gross): 32%
Work set increase WoW: 3%
Work set increase gross: 19%
Total kg benched since 27-Sep: 10,582.5 kg

Clean:
First workout: 1545 kg
Previous workout: 1947.5 kg
Last workout: 1870 kg
Volume increase since previous workout (WoW): -4%
Volume increase since first workout (gross): 21%
Work set increase WoW: 3%
Work set increase gross: 15%
Total kg cleaned since 27-Sep: 8675 kg

Press:
First workout: 1005 kg
Previous workout: 1127.5 kg
Last workout: 1235 kg
Volume increase since previous workout (WoW): 10%
Volume increase since first workout (gross): 23%
Work set increase WoW: 6%
Work set increase gross: 29%
Total kg pressed since 27-Sep: 5495 kg

Cumulative totals. Set of Workout A (Squat Bench DL) + B (Squat Press Clean)

Set 1: 9212.5kg
Previous set: 11812.5 (current set in progress)
Gross increase: 28%
Total kg lifted (all exercises): 57,935kg.

Bruce7

Today (Workout 12)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
107.5 x 5
107.5 x 5
107.5 x 5

Total squatted: 2652.5kg.
WoW total increase: 2%
Gross total increase: 38%
WoW work set increase: 2%
Gross work set increase: 34%

Press
20 x 5
25 x 5
30 x 5
35 x 3
40 x 2
47.5 x 5
47.5 x 5
47.5 x 5

Total pressed: 1272.5 kg
WoW total increase: 3%
Gross total increase: 27%
WoW work set increase: 6%
Gross work set increase: 36%

Clean
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3

Total cleaned: 2032.5 kg
WoW total increase: 9%
Gross total increase: 32%
WoW work set increase: 3%
Gross work set increase: 19%

Bruce7

Yesterday: (Workout 13, Monday 25th October)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
110 x 5
110 x 5
110 x 5

Total squatted: 2690kg.
WoW total increase: 1%
Gross total increase: 40%
WoW work set increase: 2%
Gross work set increase: 38%

Bench
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
80 x 5
80 x 5
80 x 5

Total benched: 2070kg.
WoW total increase: 2%
Gross total increase: 34%
WoW work set increase: 3%
Gross work set increase: 23%

DL
60 x 5
80 x 5
100 x 5
110 x 3
120 x 2
130 x 5

Total deadlifted: 2420kg.
WoW total increase: 45%
Gross total increase: 95%
WoW work set increase: 4%
Gross work set increase: 30%

Bruce7

Today (Workout 14)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
112.5 x 5
112.5 x 5
112.5 x 5

Total squatted: 2727.5kg.
WoW total increase: 1%
Gross total increase: 40%
WoW work set increase: 2%
Gross work set increase: 38%

Press
20 x 5
30 x 5
35 x 5
40 x 3
45 x 2
50 x 5
50 x 5
50 x 5

Total pressed: 1385 kg
WoW total increase: 9%
Gross total increase: 38%
WoW work set increase: 5%
Gross work set increase: 43%

Clean
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Total cleaned: 2070 kg
WoW total increase: 2%
Gross total increase: 34%
WoW work set increase: 3%
Gross work set increase: 23%

Bruce7

Today (Workout 15)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
115 x 5 *PR*
115 x 5
115 x 5
>bodyweight

Total squatted: 2765kg.
WoW total increase: 1%
Gross total increase: 44%
WoW work set increase: 2%
Gross work set increase: 44%

Bench
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
82.5 x 5
82.5 x 5
82.5 x 5

Total benched: 2107.5kg.
WoW total increase: 2%
Gross total increase: 36%
WoW work set increase: 3%
Gross work set increase: 27%

DL
60 x 5
80 x 5
100 x 5
110 x 3
120 x 2
135 x 5 *PR*

Total deadlifted: 2445kg.
WoW total increase: 1%
Gross total increase: 97%
WoW work set increase: 4%
Gross work set increase: 35%

Bruce7

Today (Workout 16)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
117.5 x 5
117.5 x 5
117.5 x 5 *PR*

Total squatted: 2802.5kg.
WoW total increase: 1%
Gross total increase: 46%
WoW work set increase: 2%
Gross work set increase: 47%

Press
20 x 5
30 x 5
35 x 5
40 x 3
45 x 2
52.5 x 5
52.5 x 5
52.5 x 5

Total pressed: 1422.5 kg
WoW total increase: 3%
Gross total increase: 42%
WoW work set increase: 5%
Gross work set increase: 50%

Clean
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3

Total cleaned: 2107.5 kg
WoW total increase: 2%
Gross total increase: 36%
WoW work set increase: 3%
Gross work set increase: 27%

Bruce7

Today (Workout 17)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
120 x 5
120 x 5
120 x 5 *PR*

Total squatted: 2840kg.
WoW total increase: 1%
Gross total increase: 48%
WoW work set increase: 2%
Gross work set increase: 50%

Bench
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
85 x 5
85 x 5
85 x 5

Total benched: 2145kg.
WoW total increase: 2%
Gross total increase: 39%
WoW work set increase: 3%
Gross work set increase: 31%

DL
60 x 5
80 x 5
100 x 5
115 x 3
130 x 2
140 x 5 *PR*

Total deadlifted: 2505kg.
WoW total increase: 2%
Gross total increase: 102%
WoW work set increase: 4%
Gross work set increase: 40%

Bruce7

Today (Workout 18)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
122.5 x 5
122.5 x 5
122.5 x 5 *PR*

Total squatted: 2877.5kg.
WoW total increase: 1%
Gross total increase: 50%
WoW work set increase: 2%
Gross work set increase: 50%

Press
20 x 5
30 x 5
35 x 5
40 x 3
45 x 2
55 x 5
55 x 5
55 x 5 *PR*

Total pressed: 1460 kg
WoW total increase: 3%
Gross total increase: 45%
WoW work set increase: 5%
Gross work set increase: 57%

Clean
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3

Total cleaned: 2145 kg
WoW total increase: 2%
Gross total increase: 39%
WoW work set increase: 3%
Gross work set increase: 31%

Bruce7

Today (Workout 19)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
125 x 5
125 x 5
125 x 5 *PR*

Total squatted: 2915kg.
WoW total increase: 1%
Gross total increase: 52%
WoW work set increase: 2%
Gross work set increase: 53%

Bench
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
87.5 x 5
87.5 x 5
87.5 x 5 *PR*

Total benched: 2182.5kg.
WoW total increase: 2%
Gross total increase: 41%
WoW work set increase: 3%
Gross work set increase: 35%

DL
60 x 5
80 x 5
100 x 5
120 x 3
130 x 2
145 x 5 *PR*

Total deadlifted: 2545kg.
WoW total increase: 2%
Gross total increase: 105%
WoW work set increase: 4%
Gross work set increase: 45%

Bruce7

Today (Workout 20)

Squat
20 x 5
40 x 5
60 x 5
80 x 3
100 x 2
127.5 x 5
127.5 x 5
127.5 x 5 *PR*

Total squatted: 2952.5kg.
WoW total increase: 1%
Gross total increase: 52%
WoW work set increase: 2%
Gross work set increase: 59%

Press
20 x 5
30 x 5
35 x 5
40 x 3
50 x 2
57.5 x 5
57.5 x 5
57.5 x 5 *PR*

Total pressed: 1507.5 kg
WoW total increase: 3%
Gross total increase: 50%
WoW work set increase: 5%
Gross work set increase: 64%

Clean
20 x 5
40 x 5
60 x 5
70 x 3
80 x 2
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3

Total cleaned: 2282.5 kg
WoW total increase: 6%
Gross total increase: 48%
WoW work set increase: 3%
Gross work set increase: 35%

Bruce7

Today (Workout 21)

Squat
40 x 5
60 x 5
80 x 5
100 x 3
120 x 2
130 x 5
130 x 5
130 x 5 *PR*

Total squatted: 3390kg.
WoW total increase: 15%
Gross total increase: 77%
WoW work set increase: 2%
Gross work set increase: 63%.

Figures on the 5th & 8th were incorrect, and should have been 53% and 56% respectively. The apparent 4% jump is due to rounding.

Bench
20 x 5
40 x 5
60 x 5
70 x 3
80 x 2
90 x 5
90 x 5
90 x 5 *PR*

Total benched: 2320kg.
WoW total increase: 6%
Gross total increase: 50%
WoW work set increase: 3%
Gross work set increase: 38%

DL
70 x 5
90 x 5
110 x 5
120 x 3
130 x 2
150 x 5 *PR*

Total deadlifted: 2720kg.
WoW total increase: 7%
Gross total increase: 119%
WoW work set increase: 3%
Gross work set increase: 50%

Bruce7

Yesterday:

Squat: 3 x 5 @ 100k
Bench: 3 x5 @ 90k
O/H Press: 2 x 5 @ 60k
Deadlift: 1x5 @ 140k. 1x3 @ 160k
Pull-ups: 3 x 5 with orange band.

Had shoulder pain coming on all last week. Saw physio yeterday and it's an AC sprain. Rest and physio until 21-November (1RM test day, and end of Starting Strength, beginning of 5 / 3 / 1).

Bruce7

Yesterday:

One rep max test

Bench: 120
Squat: 180
Dead Lift: 200

lastlaugh

Bruce7 wrote: »

Hi,

Going to keep my log in public to keep myself on the straight and narrow.

Age: 35
Height: 188cm
Weight ~110

Used to be reasonably strong and fit, but out of shape for at least 5 years. Want to regain strength levels of my late 20s or so, and then exceed them. I could do with losing some blubber, but figure the best way is to put on some lean muscle first. Going to do nothing but weights until next spring and then focus on plyometrics, sprints, drills, etc.

Hey Bruce7,

Well done on your progress to date! Just wondering about how you're getting on in relation to your goals...
Have you regained/surpassed the strenght of your 20's?
Have you lost some blub (;)) gained muscle?
Are you using suppliments?

Cheers dude.

Bruce7

lastlaugh wrote: »

Hey Bruce7,

Well done on your progress to date! Just wondering about how you're getting on in relation to your goals...
Have you regained/surpassed the strenght of your 20's?
Have you lost some blub (;)) gained muscle?
Are you using suppliments?

Cheers dude.

Hi,

Thanks for your interest. I wasn't really expecting this log to generate any to tell the truth. I don't remember exactly what my standards were, as I never kept a log before, so this part is a little vague. I would say I am on the way, but not there yet. I want to get a 1RM of 160 bench and 200 squat to be sure of lifetime PBs.

I have put on a few kgs and it seems to be more lean muscle than fat, although I haven't measured with a calipers or anything.

I was just drinking one of the protein shakes from the gym post-workout until last week when I started taking a protein shake in the mornings and evenings, along with a multivitamin, fish oil, and some glutamine tabs.

lastlaugh

Grand thanks for that,

I'm doing the same lifts as yourself and noticed the heftiness of them compared to mine!

Keep it up.

Bruce7

lastlaugh wrote: »

Grand thanks for that,

I'm doing the same lifts as yourself and noticed the heftiness of them compared to mine!

Keep it up.

I just looked at your log, and there isn't much difference between us in terms of percentage of bodyweight being lifted. I'm changing over to another programme now, not that there was anything wrong with SS.

Bruce7

Today:

Deadlift

5 x 110
5 x 125
8 x 140

I was supposed to do 120, 135 and 150, and thought this is what I was doing. Just now realised I loaded the bar incorrectly. Might need to start having a coffee before the gym to wake the f*ck up.

Assistance:

Glute Ham Raises. 3x 12 with bodyweight. First time ever doing these.

Good Mornings. 3 x 10 @ 40kg. First time ever doing these.

Lunges. 5 x 10 with 10kg dumbbell in each hand.

Abs. 3 x 12 weighted pulldowns. Started with first weight on machine and worked up to third weight.

Have started off very light with the assistance stuff as I am doing it for the first time. Will increase these in large increments.

Bruce7

Today: Bench

20 x 10
60 x 5
75 x 5
85 x 5
95 x 8

Assistance:

Incline press: 3 x 10 @ 60kg

Tricep pushdowns: 5 x 10 @ 50, 60, 70, 80, 90 plates

Bent-over rows: 3 x 10 @ 40kg

Lat pulldowns (supposed to be assisted chins, but don't have band yet). 5 x 5 @ 80 plate

Bruce7

Yesterday: Squat. Called off due to weather.

Today: Overhead press

20 x 10
30 x 5
45 x 5
52.5 x 3
60 x 6

Assistance:

Upright row: 3 x 12 @ 20k
Flat DB press: 5 x 10 @ 22.5k each
Tricep pushdown: 5 x 12 @ 90 plate
Lat pulldown (still no band): 5 / 6 / 8 @ 90 plate