What are all these idiots doing in my curl rack?

That Handsome Devil

So I'm just after leaving rowing, (5.30 starts 6 days a week in my first year of college? No thanks) and I wanted something to do to keep me fit in the meantime. Stumbled upon Starting Strength, and decided that was to be it.

A few stats first:
Age: 19
Height: 6' 2"
Weight: 73.5 kgs

So I'm looking to gain weight. A decent bit.

So W1D1: Did the first workout as Rippetoe directed in the book. Ended up with the following for my work sets:
Squats: 35kg
Bench: 35kg
Deadlift: 65kg

Numbers are probably crap, but hopefully they'll be shooting up soon anyway. So wednesday, gonna do Squats @40, Test my Press, and Deadlift @72.5kg. (wanna get a little more comfortable with deadlifting before I bring the power clean in, should do it week 2.)

Hopefully here begins a long journey!

That Handsome Devil

Starting Strength W1D2:

Start still feels lovely Sorted out the press aswell, gonna save the power clean till next week, not as comfy with my DL form as I'd like to be. I'm assuming press should be a lot lower than my other lifts?

Squat:
Barx5
30kgx5
40kgx5x3

Press: (First workout)
Barx5
25kgx5x3

Deadlift:
60kgx5
72.5kgx5

All feeling pretty good still! Next workout, gonna throw the DL upto 80kg, and squat to 45, and should have the bench at 40. Linear progress is fun

That Handsome Devil

Alright, so W1D3:

Squat:
Barx5
30kgx4
35kgx3
45kgx5x3

Bench:
Barx5
30kgx4
40kgx5x3

Deadlift:
60kgx5
80kgx5

All felt good Gonna bring in the power cleans on monday, don't think i could sustain that DL increase for weeks at a stretch XD

So mondays plan is squats@50, press@30 and power cleans

That Handsome Devil

So beginning of the second week. Ended up away on obligatory college stuff, and got barely any sleep, so glad I managed to get through this

Power cleans were sort of tricky, but I think I have the movement pretty good at the moment....

Anyway:
Squats:
Barx5
30kgx5
40kgx5
50kgx5x3

Press:
Barx5
30kgx5x3 - this was very hard. I might slow up the rate of increase.

Power Cleans:
Barx4
25kgx4
30kgx3x5

So for wednesday its squatz@55kg, Bench Press@45 and Deadlifts at 87.5kg

That Handsome Devil

W2D2:
Measured weight again, came at 74.1kg, so moving in the right direction!

Squatz:
Barx5
30kgx5
40kgx5
55kgx5x3

Bench:
Barx5
30kgx5
45kgx5x3

DL:
60kgx5
70kgx4
87.5kgx5

The DL's are definitely getting harder now! Still loving the progress though, long may it continue

So for friday I have Squatz@60kg, Press@35kg (I'll go for it) and Power Clean@35kg. Till then

That Handsome Devil

So I didn't go for those presses, and in retrospect was right.

W2D3:

Squatz:
Barx5
30x5
40x5
50x5
60x5x3

Press:
Barx5
32.5x5x3

Power Clean:
Barx5
35x3x5

So to begin Week 3 its Squatz@65, Bench@50 and Deadlift@95. Bring it on

That Handsome Devil

Didn't update workout yesterday.

Squatz:
Barx5
40kgx5
50kgx5
65kgx5x3

Bench:
30kgx5
40kgx5
50kgx4x3

Deadlift:
60kgx5
80kgx5
95kgx5

So all good except the Bench. Idk what happened. I'll keep it at 50kg for friday anyway.

Wednesday: Squats@70, Press@35, Power Clean@40

That Handsome Devil

W3D2:

Squatz:
Barx5
30kgx5
50kgx5
70kgx5x3

Squats getting harder, but still okay anyway.

Press:
Barx5
35kgx4x3

Bleh. Stupid press.

Power Clean:
Barx5
30kgx5
40kgx3x5

Friday: 2nd Shot at Bench@50, Squatz@75, DL@102.5

That Handsome Devil

W3D3:
Can't get anyone to spot me now so I moved to the DB bench press. Annoyance ensues :P

Squatz:
Barx5
30kgx5
45kgx5
60kgx5
75kgx5x2
75kgx4

ffffuuuuuuuu-. Got stuck at the bottom in last rep. Felt shaky, but decided to go for it anyway.

DB Bench Press:
20kgx5
30kgx5
32kgx5x2
36kgx5

So for those first two sets, I thought I was using the 18's (I was told deloading would be necessary for DB's). I was wondering why it was so easy before I realised I took the 16's by accident, oh well

Deadlift:
60kgx5
80kgx5
102.5kgx5

These were awesome. A great way to end

My gym is closed on monday, so I'm going to shift to a Sunday-Tuesday-Thursday routine for this week only. So tomorrow I'm going to do:
Squats@75 again... bar felt very slow.
Press@35, attempt 2
Power Clean@45

That Handsome Devil

Realised I haven't really been doing the program correctly w/ regard to smaller lifts like press and stuff, increasing too fast. So I decided to fix this and go back a bit on them.

Also, my friend told me today my forms pretty shoddy... apparently my knees aren't pointing out far enough and a few other pointers. So I deloaded a small bit to watch that.

So now:
Squats:
Barx5
40x5
50x4
60x3
70x5x3 (now 2.5kg increases)

Press:
Barx5
25x5
32.5x5x3 (only 2.5kg increases from now on)

Power Clean:
Barx5
30kgx5
40kgx3x5 (Now 2.5kg increases)

Tuesday:
Squats@72.5kg, Bench@47.5kg (brainfart, didn't think I could use rack to bench without spotter, haven't done them properly in a while so will deload slightly), DL@110kg

That Handsome Devil

Today:

Squatz:
Barx5
30x5
40x5
50x5
60x4
72.5x5x3

Bench:
Barx5
30x5
40x4
47.5x5x3

Deadlift:
60x5
85x4
110x4

Damn DL's :P. Reckon I'll slow the increase down now, its probably about time anyway.

Thursday:
Squatz@75, Press@35, Power Clean@47.5

That Handsome Devil

So today:

Squats:
Barx5
30x5
40x5
50x5
60x4
70x3
75x5x3

This felt really strong. I definitely had more left, I was glad to feel it after last time!

Press:
Barx5
25x4
30x3
35x5
35x4
35x3

Idk whats up with the press. Strike 1 anyway.

Power Clean:
Barx5
30x5
40x3
47.5x3x5

These were fine.

Three day rest now before normal schedule again on monday!
W5D1:
Squats@77.5
Bench@50
DL@112.5 (gonna do one small increase, then move up in 5kg increments)

That Handsome Devil

Ugh, absolute fvcking horror show.

Squats:
Barx5
30x5
40x5
50x5
60x4
70x3
77.5x5x3

Bench:
Barx5
30x5
40x4
45x3
50x4x2
50x3

DL:
60x5
90x4
112.5x5

So I dont know whats happening with the bench, and in general, my pressing. I mean, even the effort to just get the bar out of the rack was getting high. While I was sick (something stomachy, vomited a bit on friday), I don't know how I felt this bad. The last 3x5 felt quite strong. And my other lifts today felt reasonably strong

If anyone reads this, I'd appreciate some advice on that.

W5D2 plans:
Squatz@80, Press@35, PC@50

That Handsome Devil

W5D2:
Squatz:
Barx5
30x5
40x5
50x5
60x4
70x3
75x2
80x5x3

Hard but managed.

Press:
Barx5
25x4
30x3
35x5x2
35x4
............ fvck! Oh well, nearly have it now anyway!

Power Clean:
30x5
40x4
50x3x5

Getting pretty tough.

W5D3:
Squatz@82.5, Bench@50 Take 2, DL@117.5

That Handsome Devil

Squats:
Barx5
40x5
50x5
60x4
70x3
75x2
82.5x5x3

Bench:
30x5
40x4
45x2
50x5x3

DL:
60x5
90x4
117.5x4

Another DL fail. This hasn't been going so well... 120 next time anyway.

W6D1:
Squats@85, Press@35, PC@52.5

That Handsome Devil

W6D1:

Squats:
Barx5
35x5
60x3
75x2
85x5x3

Press:
Barx5
25x4
30x3
35x5x3

Power Clean:
Barx5
40x3
52.5x3
52.5x3
52.5x3
52.5x2
52.5x1 - Strike 1

W6D2:
Squatz:
Barx5
35x5
60x3
75x2
87.5x5x3

Bench:
Barx5
30x5
45x3
52.5x5
52.5x4
52.5x3 - Strike 1

DL:
60kgx5
90kgx4
120kgx3 - Strike 1

W6D3 will be:
Squatz@90, Press@37.5, PC@52.5

That Handsome Devil

W6D3:
Squats:
Barx5
40x5
60x3
80x2
90x5
90x4x2

Bleh.

Press:
Barx5
25x5
30x3
35x2
37.5x5x3

No idea how that happened.

PC:
Barx5
40x3
52.5x3x5

Awesome.


Next:
Squats@90 (try 2), Bench@55 (Try 2), DL@120 (Try 2)

That Handsome Devil

Well today has been a day for massively swallowing my pride.
Developed a slight cold on saturday, thought I was all gone by monday.
Not only was I wrong (as I found out after my gym session) but my friend also pointed out that my DL form wasn't as good as I thought it was.... I corrected it, then realised I'll need a massive deload.

So I'll do that. But I'll probably have to sit out about a week of training first to recover... I have great susceptibility to ear infections and stuff when I'm sick and I'm pretty sure I'm developing one (or two by the feel of things riht now)... if not, I'm sitting out until I'm 100% ready to go again.

Weights for next session will be decided whenever I find out when next session will be.

That Handsome Devil

Okay so took deloads (plus an extra big deload on DL due to major form issues), so now I'm back, hopefully to stay for a while:p

Squats:
40kgx5
50kgx5
60kgx4
70kgx3
80kgx2
85kgx5x3

Really happy with form and how this went

Bench:
Barx5
30kgx5
40kgx3
50kgx5x2
50kgx4

Bleh. Oh well, the deload was an estimate anyway

DL:
60kgx5
90kgx5

That'll do.

I'm Deadlifting each day now, just to get back up to speed with my new form.
So wednesday I'll be doing:
Squats@87.5, Press@37.5, DL@95kg.

I also might be meeting a coach for Olympic lifts soon, which is pretty awesome, they're something I've always wanted to do, but never trusted myself to do them without a coach!

That Handsome Devil

Wednesday's workout:
Squatz:
Lots of warmups, then:
Failed miserably aroudn the 87.5kg mark, and lower when I did a drop set. Realised I probably didn't deload enough on the squat.

Ended up getting pretty demoralised that day, pissed around on most of my lifts. Although the OHP wasn't as awful as I had expected. (35kg 5/5/4)

Friday:
Back to business.
Squats:
Lots of warmup, then:
80kgx5x3 - Taking this as my new weight, forms perfect, wasn't too strenuous, zero excuses now.

Bench:
Warmups, and:
50kgx5x3
Up and down, felt easy. Really happy!

DL:
60kgx5
80kgx3
95kgx5

Decent set again.

Calling this week a transition, and next week will by real 7th Week of training.
And for monday, plan is:
Squats@82.5
Press@35
DL@100 (this is my last week of all DL's)

That Handsome Devil

W7D1:
Warmups, and:
Squats - 82.5kg x5x3

Press - 35kg x5
35kg x4x2

DL - 100kgx5

W7D2:
Warmups, and:
Squats - 85kgx5x3

Bench - 52.5kgx5x3

DL - disastrous. Couldn't put the bar up after warmups ATALL on 105 or 100. Took another deload. Going to keep DL'ing until I get it sorted out.

W7D3:
Warmups, and:
Squats - 87.5kgx5x3

Press - 35kgx5x3
Form has been got perfectly here now. Considering how I was doing them before I was sick, I can definitely say I've a better OHP now.

DL - 90kgx5

W8D1 is today, and the plan is:
Squats@90
Bench@55
DL@95

That Handsome Devil

And it went okay.

Results:
Squats:
Barx5
40x5
60x3
80x2
85x1
90x5x3

Felt pretty handy. Went up and down easily enough. Depth and knee position is definitely there.

Bench:
Barx5
Barx5
30x5
40x3
50x2
55x4x3

Didn't expect to make this anyway. I'll be getting fractional plates soon, so I can start microloading, sick of failing every weight 1/2 times before I make it on bench/ohp.

DL:
60kgx5
80x4
95x5

All good, felt heavy. Much harder after I started realising how awful my back position was.

Wednesday:
Squats@92.5 (New pr after being sick!)
OHP@37.5
DL@100

That Handsome Devil

Today:
Squatz:
Barx5
45x5
65x3
85x2
92.5x5x3

All good.

OHP:
Barx5
25x5
30x3
35x2
37.5x4
37.5x3x2

Ugh.

DL:
60x5
80x3
90x2
100x5

So much better than monday!

Friday:
Squatz@95
Bench@55
DL@105

That Handsome Devil

Friday:
Squatz:
Barx5x2
45x5
65x3
85x2
95x5x3

Tough, but got them out.

Bench:
Barx5
30x5
40x3
50x2
55x5x3

Really tough, esp last rep. Done anyway

DL:
60kgx5
80kgx3
95kgx2
105kgx5

Pretty handy.

Got a little sick today so couldn't go gym. Going to do a little bit of bodyweight stuff once I get better before the gym opens again (28th)

That Handsome Devil

Things have been sloppy over Christmas period and I'm not happy...

Squats:
Warmups, and:
95kg: 5,3,3

Bench:
Warmups, and:
55kg: 5,5,5

DL:
Warmups, and:
110kg: 4

That Handsome Devil

Got better today, only a short post again.

Squats:
Warmups, and:
95kgx5x3

Press:
Warmups, and:
35kgx5x3 (someone took the 1.25s and I didn't have my fractional plates in )

DL:
Warmups, and:
110kgx5

Much better
Tomorrow, doing:
Squats@97.5, Bench@57, DL@115

That Handsome Devil

Squats:
Barx8
40kgx5
60kgx3
80kgx2
90kgx1
97.5kgx5x3

Bench:
Barx6
30kgx5
40kgx3
50kgx2
57kgx5x2
57kgx4

DL:
60kgx5
80kgx3
100kgx2
115kgx5

And on friday (I'll be back in my MWF routine):
Squats@100 (finally!) Press @37, DL@120

That Handsome Devil

Here we go:
Squats:
Barx5
Barx3
40x5
60x3
80x2
90x1
100x5x3 (Oh yeah )

Press:
Barx5
25x5
30x3
35x2
37x5x3 (Last one must have been 4 seconds going up)

DL:
60x5
80x3
100x2
120x4 (Last one very nearly went up)

Monday plan:
Squat@102.5, Bench@59, Power Clean @ 45

That Handsome Devil

So everything was a bit messy over the past week.
A trainer in the gym called me out on a bad form issue I had with squats, and had me deload severly to practice my form. And to be honest the week now has been a bit of pissing about, due to me feeling a bit demotivated, I was buzzing beforehand cause I'd hit 100kg squat. Also missed monday.

Now I'm back to college though so I'm hoping to really get back into proper routine. I'll post full numbers again from monday on.

That Handsome Devil

So obviously I didn't... good news is most stuff is back up to proper numbers, all with good form now, finally. I'll be going gym again tomorrow and will post numbers then... bad news I still can't seem to DL correctly. I've taken what I've told myself is a final deload, and now everything seems good.

Squats 104, Press 41, DL 90 (I know, I know. going up by 5kg each time though, will be well-proportioned soon)

Was starting Olympic training, but its been unbelievably flaky, so forgot about it. Might pick it up in a gym over summer (I really want to). Bad news is thats more time I spent not doing strength work

That Handsome Devil

Monday:
Squatz:
Barx7
40x5
60x3
80x2
90x1
104x5x3

OHP:
Barx5
25x5
30x3
35x2
41x5
41x3
41x2

Deadlift:
60x5
75x3
90x5

Wednesday:
Squatz:
Barx7
40x5
60x3
80x2
95x1
106x5
106x4
106x3 (Got a **** nights sleep beforehand, and food was awful)

Bench:
Barx5
30x5
40x3
50x2
55x1
61.5x4x2
61.5x3

DL:
60x5
80x3
95x5

Sleep was awful from Monday-Wednesday, so gonna take a 1kg jump in squats anyway and see how I am.

Friday: Squats@107, Press@42, DL@100