Starting Strength Restart!

jaggiebunnet

ok since my holidays found it hard to get a routine to allow me follow the SS plan that I was on so this week is the restart and to help me along I have decided to take the plunge and write a log.

Before my hols I was squatting ~ 110kgs but I was worried about the depth i was getting. When I got back I reset down to 90 and then upto 100 as I progressed. Really found it difficult - spoke to a trainer in the gym about my deadlift and he mentioned he noticed me squatting and that although it was great to actually see someone using the squat rack that I should probably drop the weight a bit. So my thinking was confirmed and so I have reset this week to 80kg. I wanna get all the depth I can.

So today:

80 kg (3x5) full depth - left leg is falling apart though, my knee is sore and my hip is tight, going to try some stretching exercises for the hip not sure about my knee, never had an issue before.

70kg bench (2x5) - on a smith machine - so I know this will upset folk. Trying to go on to dumb bells as it is obviously not working me right. Unfortunately my right hand seems to spasm on the highest weight on dumb bells and I can't hold it correctly - not getting this on the barbell which is weird.

chinups 1 x 7 and 2 x 3

I have dropped back the weight a good bit for my squats but not so much for the bench but it does feel like I am starting again so we will see how it goes.

jaggiebunnet

Squats:
82.5 kg (3x5) - knee was very sore on each initial rep, didn't bother me in warm up and other reps were ok, very odd - will monitor.

Bench Press:
Ok shouldn't really be doing this again according to the SS plan but was pissed off missing the 3x5 on 70kg on Monday so went at it again...similar results
70kg (2x5) (1x2) - this is my welcome back week so I just want to hit 70kg again and I will be fine for next week - getting closer for Friday!

Deadlift:
80kg (1x5) - the Sumo stance really does seem to let me get my form right easier and though I could have lifted more I wanted to practise the form more than the weight for this.

Knee was fine after work out - was worried deadlifts might make it worse but no reaction at all.

jaggiebunnet

Squats : 85kg (3x5) Knee felt pretty good and hip - stretching making a difference.

Bench Press : 70kg (2x5) 67.5 (1x5) Failed the 3 sets again. will go back to 67.5 next week when i start the overhead press again. Always seem to hit a brick wall on this.

Pull Ups : (2 x 2) (1x1) pathetic is all i can say

jaggiebunnet

squats 85 kg (3 x 5) : started off the week on the same weight as ended last due to my knee - went between hurting like a bugger to being ok...think I need to keep the stretching up on my off days to see if it makes a difference.

bench press 67.5kg (3 x 5)

chin ups 1 x 7, 1 x 4, 1 x 2

jaggiebunnet

forgot to post this yesterday

Squats : 87.5kg (3x5): Knee giving very little trouble hopeful that the rest day stretching is helping it. Squats were good and deep and really feeling the difference.

Overhead Press : 32.5kg (3 x 5): First time doing these in a couple of months so went down on the weight a good bit. Glad to get them out of the way, don't like them much

Deadlift : 90kg (1 x 5): Had only meant to go to 85kg but i only realised that I had the wrong weights on when I was all set to go and couldn't be bothered taking them off again! Lifted well, happy with the improvement in my form for this.

Guess I should have posted my stats too:

Age: 36
Height: 5'11''
Weight: 78kg roughly
Aims: lift heavier, lose what is left of my belly, get stronger. Hoping to go 2 x bodyweight on squat at some point waaaay down the line and at least that again on the deadlift. would love to breach 100kg on the bench press too. Again - waaaaay down the line.

jaggiebunnet

Squats: 90kg (3 x 5): Barely felt anything from my knee in fact forgot all about it when doing the squats, only when i was stretching that I thought about it - so happy that the stretching is taking care of it.

Bench Press: 70kg (3 x 5): Possibly might have been able to do 72.5 but after last week's struggles just delighted to do the 70kg and finish the reps/sets.

Pull Ups: 1x3 2x2 - still pathetic

Captain Furball

Good progress.:)

jaggiebunnet

Captain Furball wrote: »

Good progress.:)

Thanks - nearly at the stage I was before going on hols in June although to be honest I feel much better this time as I think my form and especially my depth on squats is so much better.

jaggiebunnet

Squats: 92.5kg (3 x 5): Was worried going in today as had done a lot of shoveling at the weekend and was still quite tired so happy to get the squats done - knee still talking back to me, but only in a whisper!

Overhead Press: 35kg (3 x 5): Man I hate this exercise. Glad to get it done - and happy that I will miss it on Friday when I am in London

Chin Ups: 1x7 2x4 - could barely lift my arms afterwards though, weekend finally caught up with me!

Captain Furball

Your progress was very similair to mine when i did SS.
Can't beat the press, it's great for your shoulders.
Feels great to do the squat at 100kg for reps haha.

knee still talking back to me, but only in a whisper!

haha that made me laugh

jaggiebunnet

Been in London for the past 5 days plus been carrying a cold of a severe sort so missed a couple of sessions last week, only back today and was not sure how I would fare as
a. London was exhausting, took the kids to as many parks as we could = lots of walking and running with the kids for 5 days. knee did not like it one bit.
b. still feeling the cold and sore throat.

One thing i thought was interesting was when lifting the buggy down the tube I was automatically taking up good form a la deadlifting..made me smile anyway

Anyhoo did lots of stretching last night to help my knee and missed warming up on the treadmill and concentrated on stretching instead at the gym today.

Squats: 95kg (3 x 5): Got through them but only just, felt very wobbly on the last couple and not sure my form was too good so might redo this weight on Friday to make sure I crack it well. On the upside I got no pain at all from my knee which is great.

Bench Press: 70kg (3 x 5): Should have been overhead press but got my days mixed up - wanted to get the 70kg done again anyway as I have missed it when I have had a break before.

Deadlift: 95kg (1 x 5): Could have done the 100kg I guess but didn't want to push myself too much when feeling rough still - wasn't even going to do it today but hell I was already there so might as well...form was good I think - need to take a recording to check myself out one of these days.

jaggiebunnet

ugh...sore sore legs today...

Squat : 95kg (3 x 5) : As I said on Wed wanted to do this weight again as I am not sure my form was good - form definitely better today, nearly fell over mid 2nd set mind you, thankfully the puny stomach muscles managed to keep me straight on the way up. Sore legs, no pain in the knee tho so all good.

Overhead Press: 37.5kg (3 x 5) : Hate it hate it hate it. Really struggled 2nd set but recovered to get the 3rd set done in good form. did i mention that i hate doing these?

Pull ups: (2 x 2 + 1 x 1) so embarrassing that I should not even be putting it up

Still feeling the cold, mainly when breathing so hopefully the weekend should clear up the chest by Monday - got to go to Germany for 3 days with work next week so need to make sure the hotel has some sort of gym equipment in it.

jaggiebunnet

Off to Germany tomorrow and hotel has no gym so no Wednesday workout.

Squat : 97.5kg (3 x 5): Shaky form on some squats again, especially the 2nd set, this combined with Wed absence means I will be doing this weight again on Friday. Still feeling a bit head cold but no pain again on the knee.

Bench Press: 72.5kg (3 x 5) PR: Delighted to get 72.5 and only the final rep nearly broke me the rest were pretty good. In saying that I can still barely lift my arms and am typing with my nose...

Chin Ups : 1x5 2x3 - really tired doing these.

Overall happy with the workout - really tired afterward though.

jaggiebunnet

ok two posts today as I forgot to do it on Friday:

Squat : 97.55kg (3 x 5) : Form was pretty good although I was seeing stars in the 2nd set - put that down to being wrecked from traveling back from Germany late last night.

Bench Press: 72.5kg (3 x 5) : Was good, felt strong despite being tired..was going to up it to see how high i could go but time was running out.

Pull ups: (1 x 2 + 2 x 1) Let's not mention this again

jaggiebunnet

Squat : 100kg (3 x 5) : Yes! The 100 barrier is broken - felt good doing them though if I have a critique to make I don't think I was low enough, certainly not in the last 2 sets. I got down to at least knee level I think, but not deeper and the motions were nice and controlled so I should be happy. will do the same again on Wed - not strictly SS so maybe I am not doing myself any favours - any opinions people? Should I bump it up to 102.5 regardless?

Bench Press: 75kg (2 x 5, 1 x 2) 70kg 1 x 1 FAIL: My routine with alternating bench and overhead seems to have been messed up with travel in the past few weeks and I think the lack of overhead may have contributed to this fail was really hard, got stuck on the last set and tried to lower it to finish, managed one but that was it. Now I don't want to go back 10% on Friday so I am going to try 75 again or should I drop back to 72.5? Annoyed at not getting it but hopeful I will by the end of the week.

Chin ups: 1 x 4 and 2 x 3 - arms were useless after the press..

justsomebloke

jaggiebunnet wrote: »

Should I bump it up to 102.5 regardless?

Although I don't know the programme I wouldn't bump it up, instead try and get the proper depth on the current weight for all sets and reps, cause if you up the weight chances are form and depth will just get worse to accommodate the extra weight

jaggiebunnet

That's my own feeling too - been doing it the past couple of weeks with squats and think that it is benefiting me.

I am in no hurry to get onto bigger weights anyway so I will take it slow and give myself the week to manage each increment.

jaggiebunnet

what a lunch hour!

Squats : 3 x 5 100kg - except that I failed on the 5th rep on 2nd set, too far forward, could not get up and fell over thankfully had enough time to get the bar just about on the safety rails to stop it coming down on my head! Thanks to the guys who lifted the bar back up for me too whoever they are! Never happened to me before so quite amused at it and will definitely learn from it, took the 3rd set a bit easier, ie did not try to go as deep as the confidence had gone. had been going quite well until then too.

overhead press : 3 x 5 40kg - amazed i completed these, hate this, hate this, hate this, is your lower back supposed to hurt so much afterwards or does my technique just really suck?

deadlift : 1 x 5 105kg : to round off a miserable work out I got the weights wrong in my warm ups and jumped 25kg for the final set which was not great, technique went to toffee at 3rd rep - do people lift and put back on ground or do they do the reps without letting the barbell touch the floor? The latter is how I was doing it but my form was shaky as I say towards the end.

jaggiebunnet

Squats: 3x5 100kg: Apprehensive after wednesday but went ok - again don't think i went deep enough, thought it was pretty deep for most of them. Back muscles were still sore from Wed. Think I will try 100kg again on Monday just to see if I can go any deeper.

Bench Press: 3x5 75kg: PR - happy about that. Now the aim is 80kg in the next 2 weeks.

Pull Ups 2x2 1x1 once more pathetic!!

jaggiebunnet

Felt strong going in today - kidding myself on!

Squats : 3x5 100kg: Definitely getting better at this weight, first 2 sets went well till the last one of the 2nd set which was not great. 3 set was all over the place. lower back was tired i guess - sore on the last set but only muscle sore - where it was on Friday and where it was aggravated at the weekend with me bending over in the attic all Saturday laying insulation.

Overhead Press: 3x5 42.5kg 3x5 37.5kg: failed totally on the 42.5kg, managed 2, knew as soon as I started the warm up lifts I wasn't up to it...was all I could do to finish with 37.5kg.

Chin ups: 2 x 5, 1 x 2: Not great but better than last week.

jaggiebunnet

aaarrggghhh

Squats 3x5 92.5kg: knew during the warm up that i was not going to be able to do 100kg so decided to drop some and make sure I did all sets properly. Although I think I did the sets with ok form it was still not great and I was f**ked afterwards...pretty annoying..seems like I am going backwards now..

Bench Press (using dumbbells) : 3 x 5 50kg: decided to do benching with dumbbells when it is on the wednesday just to see if it can help me make gains on the bench press with barbell. Only 50kg but not sure that it is the weight that stops me getting higher, rather the strength to get myself into correct position with the dumb bells. Still wasn't too disappointed, definitely different to the barbell.

Deadlift 1 x 5 110kg: Form started to go as my grip started to go. Think one affected the other, got through it, and with better form than last week, but I wasn't 100% happy.

bench press : 1 x 4 80kg - just wanted to prove to myself i could do 80kg even if it did just about kill me.

jaggiebunnet

Missed a session there and will miss at least one more this week as I travel with work. Managed to go in Monday though:

Squat: 90kg 3 x 5: after the struggle at 100kg I decided to reset and try and build up again in, slower, in the hope that I can do the 100kg like I did the 90 kg - deep and controlled....was good to feel myself getting down as deep as I can again - need to keep this up and keep the weight down until i am happy.

Bench: 77.5kg 3 x 5 PR: well chuffed I managed to go up again, especially after the failures I had breaking through 70kg previously. It's a pity I am going to miss going for 80kg but hopefully that gives me another week of training to ensure I do hit 80kg when I go for it.

Chin Ups: 6, 3, 2. Sore arms, different grip I have 99 other excuses if you want to hear them

jaggiebunnet

So missed two sessions last week while away on work duty - combined with the crap food and the amount of alcohol consumed in the evenings meant I was not in good shape for this session!

Squat 90kg 3 x 5: Last one was tough but other than that it was just hard but not killing me hard...ie i didn't have to hold on to something for a minute afterwards - will keep this weight for this week though, move up slowly is the plan and I will nail that 100kg better than I did last time.

Bench Press 77.5kg 2 x 5, 1 x 4 FAIL to be honest I never really thought I would be able to do this after missing the past week. weirdly enough my right arm was really weak and would not push at the same level as my left - I reckon this is down to the strange shape of my arm (i fractured my arm at my elbow when i was 4 and it never got set right so it is twisted a bit) which I think has developed my muscles differently in both arms...anyhoo had to take a break in 2nd set and 3rd, tried to finish 3rd set and it is just as well i was on the smiths machine coz i could not get it up at all and there was feck all other folk around to help me. Will persevere, should be able to do this again on Friday - knowing I have done it before will spur me on.

Chin ups: really rotten, 1 x 5, 1 x 4, 1 x 2.

stomach crunch machine (whatever it is called) 3 x 10 15kg

Football tonight, one hour of manic running around!

jaggiebunnet

Forgot to post yesterday..

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 90kg

Overhead Press:
3 x 5 20kg
1 x 5 25kg
1 x 3 30kg
1 x 2 35kg
3 x 5 37.5kg

Deadlift:
1 x 5 60kg
1 x 3 80kg
1 x 2 90kg
1 x 5 105kg

Squats : Felt good and really helped stretch out any remaining stiffness in my legs from the football on Monday night. One more day of 90kg and then will move up to 92.5 kg next week.

Overhead Press: Thought I had broken my back at the end of the 2nd set - my form must be really **** at this but I would have thought it was simple as...going to do some research on proper form techniques as I don't think I should be feeling the strain in my lower back I do - it is not muscular and that is what concerns me.

Deadlift: All went well to the actual work set - form went totally out of the window and only finished and no more - going to drop the weight next week and see how I get on - or I might start the alternating with power cleans.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 90kg

Bench Press:
3 x 5 30kg
1 x 5 40kg
1 x 3 55kg
1 x 2 65kg
2 x 5 77.5kg 1 x 2 77.25kg FAIL..AGAIN

Pull Ups:
1 x 3
1 x 2
1 x 1



Squats : Was so tired come the end of these..not looking forward to Monday

Bench Press: Really disappointed about not getting this again - can't believe i did it the last time and am struggling now. Diet has not been great this past couple of weeks and sleep either...will try to rectify this for the next time.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 92.5kg

Dumbbell Press:
3 x 5 20kg
1 x 5 30kg
1 x 3 35kg
1 x 2 40kg
3 x 5 45kg

Deadlift:
1 x 5 30kg
1 x 3 50kg
1 x 2 70kg
1 x 5 90kg

Squats: Felt really easy today even though i had increased the weight, I think it is to do with missing training on Monday and my legs being fully recovered. The 3 days a week squatting is beginning to tire me out physically and mentally. Might look at changing my program, was going to leave it till the new year but might just adjust to 2 days squatting and add something to compliment my benching and help push that up a bit. 92.5kg, ha! bring on 95kg!!

Dumbbell Press: Not sure if I am getting the desired affect out of these, was hoping it might help with the benching and overhead press but I don't think I can lift nearly heavy enough to do so - going to go back to having this as a bench/overhead day.

Deadlift: Dropped the weight again in an attempt to improve my form. It was good I think till the last set when it might have slipped, hard to tell as I was not in front of a mirror so could not get a glimpse of my shoulders etc. It feels like I had good form so I think I am just going to go with that and stop worrying about it as much as I think a lot of it is in my head.

So anyone any thoughts on reducing to 2 days for Squats and what to replace it with?

jaggiebunnet

Have been sick with the cold for the past 2 weeks and done nothing, add into that the crap i have been eating it is amazing I actually had the energy to fall into the gym today. Still feeling **** so took it easy as to add insult to injury my back muscles started giving me jip at the weekend while i was painting the skirting. wtf!!

Squats:
3 x 5 20kg
1 x 5 45kg
1 x 3 55kg
1 x 2 75kg
3 x 5 85kg

Bench Press:
3 x 5 30kg
1 x 5 40kg
1 x 3 50kg
1 x 2 60kg
3 x 5 70kg

Chin Ups:
1 x 8, 2 x 3

Squats : Just glad to have been able to do these, with my back i was not even going to attempt them, but the stretching out at the gym and the first few sets with just the bar convinced me to give it a go. No reaction with my back so fingers crossed I am ok. Legs were bloody tired though.

Overhead Press: Said I would keep it low enough and 70kg was always my sticking point so wanted to make sure I hadn't wasted away too much :lol went well think I could have pulled out 72.5 but happy enough went straight to ab work instead of chin ups which i think showed in my first set of achieving my first ever 8 consecutive in one set! pity about the other 2 sets!

Generally would play football tonight but i know there will be reaction to going back today so going to miss it and add some cardio during the week prob tue and sat.

jaggiebunnet

Right so as previously mentioned, dropping the Squats on a Wed for something else, unfortunately I did not have time to work that something else out yet and so just replaced it with bench presses after my overhead presses, needless to say they were rubbish!

OverheadPress:
3 x 5 20kg
1 x 5 25kg
1 x 3 30kg
1 x 2 35kg
3 x 5 35kg

Bench Press:
2 x 5 40kg
3 x 5 60kg

Deadlift:
2 x 5 60kg
1 x 3 70kg
1 x 2 80kg
1 x 5 90kg

Dips:
1 x 10
1 x 5
1 x 3

Overhead press was hard as I expected which is why it was so low, bench was tough after the overhead. Deadlift was good, form was good, sticking at this weight for a couple of weeks to perfect this form - first time I have been happy after the sets in a while. Liked the dips, will keep them in - just need to find a replacement for squats now.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 90kg

Bench Press:
3 x 5 30kg
1 x 5 40kg
1 x 3 50kg
1 x 2 60kg
3 x 5 72.5kg

Pull Ups:
3 x 2 man this keeps getting worse!!

Dips:
1 x 7, 1 x 3, 1 x 2 - don't know why the hell I did these walked past the apparatus and found myself doing them!

Squats : Last set was split into 3 + 2, I blame having to stop on the coughing fit i had before i started the last set!! Suffering from the lack of flexibility I had built up before I got sick so hopefully that can work itself out over the next week.

Overhead Press: Was going to go for 75kg but as soon as i tried 60 I knew I was kidding myself. As It was had to stop after 4 on the last set, but managed to push out the last rep 20 seconds later.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 90kg

OverheadPress:
3 x 5 20kg
1 x 5 22.5kg
1 x 3 30kg
1 x 2 35kg
3 x 5 37.5kg

Chin Ups:
1 x 8, 2 x 2

Squats : Felt good - last one on each set was tough but got there.

Overhead Press: Still hate this, seem to have been stuck at 37.5 for the entire year due to holidays and sickness - this lift really falls back on me if I don't keep at it on a weekly basis.

Chins : I can't believe my stamina is so poor that I can do 8 and then barely get up for 2 in the 2nd set.

so have revisited my goals for the year - for Squat I wanna be doing at least 100kg well before 2010 comes a knocking. Bench I want 85kg overhead 45kg. Not too sure on Deads as I can do 120 but my form is ****..maybe I should aim for 120 with good form, time is short and i was just going to concentrate on form for the rest of the year here so will go half way and say 110kg.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 62.5kg
3 x 5 72.5kg

Bench Press:
3x 5 40kg
1 x 5 50kg
1 x 3 60kg
1 x 2 65kg
2 x 5 75kg
1 x 3 75kg FAIL!

Deadlift:
1 x 5 60kg
1 x 3 70kg
1 x 2 80kg
1 x 5 90kg

Dips:
1 x 10
1 x 5
1 x 3

Squats: Went with advice and did about 80% of current max (90kg). So why on earth did it feel just as hard as Monday's??

Bench: Knew I would fail this, forgot I failed at 72.5 on Monday but am eager to get back to my PB so 75kg it is again on Monday - this time I will NOT FAIL!

Deads:My grip went to **** today. Really struggled to hold the bar even at the warm up weights, on the plus side it meant I had to push those heels in harder and so maybe I am starting to get my form right again - didn't raise the numbers as I wanna sort this fecking form once and for all - I think it is in my head to be honest but I need to convince myself.

Dips: exact same as last week, mad - like these, was gubbed by the time I went to do them though.

Got my BF% measure, 13.2% first time I had been checked so I didn't expect it to be so low. Know it is not accurate but still it is a guide.

justsomebloke

jaggiebunnet wrote: »

Squats: Went with advice and did about 80% of current max (90kg).

Just on this can I just ask what exactly was suggested to you and why

jaggiebunnet

Joe the Santa wrote: »

Just on this can I just ask what exactly was suggested to you and why

sure - I was finding maxing out my squats 3 days a week was holding back my recovery and felt that I wasn't progressing weight wise because of this. So I put out for suggestions, I think you suggested something too, and going 80% was suggested along with front squats which I also had been considering but I liked the idea of 80% more. No more science behind it than that I'm afraid

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 90kg

Press:
3 x 5 20kg
1 x 5 22.5kg
1 x 3 25kg
1 x 2 30kg
3 x 5 40kg - FAIL on the last rep!

Pull Ups:
1 x 3
1 x 2
1 x 1

Squats: My God that was tough. Don't know why, especially when the last set was easier than the first 2.

Press: Hate Hate Hate - surprised i got as far as i did, that 40kg was a real killer compared to the 37.5.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 92.5kg

Bench Press:
3x 5 40kg
1 x 5 50kg
1 x 3 60kg
1 x 2 65kg
2 x 5 75kg
1 x 3 75kg FAIL AGAIN!!

Chin Ups
1 x 8
1 x 4
1 x 3

Squats: Didn't think I was going to get there, felt harder in the warm up than the actual sets, still very tough though. After one of threads here started to visualise me pushing up after each squat, actually quite hard to do when concentrating on form and not falling over

Bench: Annoyed I failed this again...just couldn't get the bar moving again in that last set.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 95kg

Press:
3 x 5 20kg
1 x 5 25kg
1 x 3 30kg
1 x 2 32.5kg
3 x 5 40kg

Deadlifts:
2 x 5 60kg
1 x 3 70kg
1 x 2 75kg
1 x 5 95kg

Dips:
1 x 11
1 x 5
1 x 3

Squats: Went to do front squats, felt that i wouldn't achieve anything as my attempts with just the bar were pathetic, so did the warm up sets felt good and decided sure feck it, go for the 95...apart from 1 or 2 reps which were dodgy felt my form was good.

Press: Hate Hate Hate..but at least i got that 40kg today!

Deads: Not too bad now, miscalculated again on the last warm up set, but my form was pretty good i think.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 95kg

Bench Press:
3x 5 40kg
1 x 5 50kg
1 x 3 60kg
1 x 2 65kg
3 x 5 75kg
1 x 7 60kg

Pull Ups:
1 x 2
2 x 1

Squats: Felt tougher that wed though I think form was better although there were still a couple of dodgy reps in there, going to stay at this, I am improving my technique and can really feel the difference with the good technique as opposed to the bad (on my heels as opposed to toes) now that I am at a heavier weight, don't want to go heavier till I nail this with 3 x 5 all on my heels and down low.

Bench:
Yayy i got back to 75, was so happy tried to to do 10 x 60 and failed but no worries, although i do think it killed me for my pull ups, only got 2 and not 3

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 95kg

Press:
3 x 5 20kg
1 x 5 25kg
1 x 3 30kg
1 x 2 32.5kg
2 x 5 42.5kg
1 x 4 42.5kg FAIL!!

Chin Ups
1 x 9
1 x 4
1 x 2

Squats: Has to be one of the best set of squats I have done recently, well chuffed, 95 is done and dusted, bring on the 97.5!

Press: Thought I was going to make this right up till the last one and I just couldn't get it back up, took a break for a minute and tried again but my arms were just nor for shifting. But tbh I did not expect to get it first go, so hopefully Friday should see it done.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 97.5kg

Bench Press:
3 x 5 30kg
1 x 5 45kg
1 x 3 60kg
1 x 2 40kg
1 x 4 80kg
1 x 1 77.5kg
2 x 5 77.5kg FAIL!

Deadlift:
N/A

Dips:
1 x 12
2 x 5

Squats: Upped again, not the best set i ever did but ok apart from the last 3 where I was really tiring...going to try this again on Friday with a change of footwear, been using runners so far and it really is throwing my balance the heavier I get.

Bench: Don't know what the hell I was thinking going to 80, still at least i did the 77.5. Weird cramp in the 2nd last rep, last set, front sides went into spasm as I pushed out the 4th rep. Had to stop before to let the cramp pass before I could finish the last rep.

Deads: Had to miss this unfortunately as I was late and the bars were all in use, hopefully get to do it Friday.

Dips: nice finish to the session!

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 97.5kg

Press:
3 x 5 20kg
1 x 5 25kg
1 x 3 30kg
1 x 2 32.5kg
3 x 5 42.5kg

Deadlift:
1 x 5 60kg
2 x 2 80kg
1 x 5 100kg

Pull Ups:
1 x 3
2 x 2

Squats: Really weak 1st set at max weight..had to stop after 4 reps as i thought i was done...took 30 seconds and finished set. Then attacked the other two sets really hard and they went quite well..guy beside me thought i was going to fall over on final rep i think...mind you so did I!

Bench: Yeah!! Pretty sure this is a PB, so delighted at that. Form was rotten I think, though I think I am still improving here.

Deads: annoyed, form was ****, on 2nd warm up set I walked away in disgust at my form and then went back and changed to sumo stance and form was good dunno why I just can't get the narrower stance right..it comes and it goes, but i just was not pushing with my hips and i don't know why. Will keep working at it, Sumo stance is a saver though and the 100kg lifts were easy enough.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 97.5kg

Bench Press:
3 x 5 30kg
1 x 5 50kg
1 x 3 60kg
1 x 2 79kg
2 x 5 80kg
1 x 3 80kg FAIL!!

Chin Ups
1 x 5
1 x 3
1 x 2

Squats: Think that is 97.5 done. Back muscles felt tight all weekend, not helped by the lack of sleep all weekend...start of the silly season i guess. Thought it was going to be too tired to finish but although it was hard today I was definitely better for all 3 sets. In my mind I am trying 100kg on wed, but I will wait n see

Bench Press: 80kg proved just too much, tried to finish the last set but couldn't get it off the rack. Friday should prove a success at this...80kg by end of week!! It will be a great way to start my Christmas Party!

Looking to incorporate a proper abs routine as I have maxed out the cruncher machine, and am really feeling my abs getting busted on the squat when I come back up, so don't want these to be my weak point. Will look to bring this in next year along with a 5x5 routine I think. Time to watch Transforms videos I think!

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 100kg

Press:
3 x 5 20kg
1 x 5 30kg
1 x 3 32.5kg
1 x 2 37.55kg
2 x 5 45kg
1 x 4 45kg FAIL!

Deadlift:
1 x 5 60kg
1 x 3 80kg
1 x 2 90kg
1 x 5 110kg
1 x 1 120kg

Dips:
1 x 7
1 x 3
1 x 4

Squats: Not my best ever set of squats but man they felt good. No real problems and was strong and deep for all. I have the secret, feeling much stronger the past 2 weeks - must be mince pies - has to be mince pies my only diet change - forget clean eating, eat as many mince pies as ye can shove down your throat!!!

Press: Was suprised to get as far as I did as I was feeling pretty good, then I just could not move my arms any more for that last rep, disappointing, but overall pretty happy - will nail it Monday!

Deads: Really felt the form working well today, I really think I can see the difference now. Equalled my PB but it was set with rotten form and today I even think I could have went higher...will leave that to next week. 130kg here i come!

EAT MINCE PIES!

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 80kg
3 x 5 100kg

Bench Press:
3 x 5 30kg
1 x 5 40kg
1 x 3 60kg
1 x 2 70kg
3 x 5 80kg PB

Pull Ups
3 x 2

Squats: 100kg feeling still lot of work, but doing it none the less!

Press:
80kg done at last...woohoo!

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 60kg
1 x 2 90kg
3 x 5 100kg
1 x 2 105kg

Press:
3 x 5 20kg
1 x 5 25kg
1 x 3 30kg
1 x 2 37.5kg
3 x 5 45kg PB

Chin Ups
1 x 7
1 x 3
1 x 2

Squats: The 100kg started really tough, went back to do the 105 just to see and it felt not too bad almost no difference. I wonder if it is my ratio of weight in the warm ups that need to increase or is it the pain i get in my groin during my warm up sets is long gone by the time I am finished my work sets..hmm.

Press:
45kg done, well I did tip toe on the 2nd last in the 3rd set, no idea why and did it without thinking, so will redo this weight on Friday.

looking at my aims I posted a couple of weeks ago:

"for Squat I wanna be doing at least 100kg well before 2010 comes a knocking." Done - now want 105kg.

"Bench I want 85kg." Getting there

"overhead 45kg." Done. Would like 50kg but not convinced I have the time.

"Not too sure on Deads as I can do 120 but my form is ****..maybe I should aim for 120 with good form, time is short and i was just going to concentrate on form for the rest of the year here so will go half way and say 110kg." Both done - although I need to get all the reps in for 120kg. That is for Wednesday!

Progress is not bad at the moment, felt the really bad diet at the weekend today, practically had no real protein eaten at all yesterday - will need to try and sort that going forward as it is just laziness.

jaggiebunnet

Not a good day at the office

Squats:
3 x 5 20kg
1 x 5 50kg
1 x 3 70kg
1 x 2 90kg
3 x 5 102.5kg

Bench Press:
3 x 5 40kg
1 x 5 50kg
1 x 3 60kg
1 x 2 70kg
2 x 5 82.5kg
1 x 2 82.5kg FAIL!

Deadlift:
1 x 5 60kg
1 x 3 80kg
1 x 2 100kg
1 x 2 120kg FAIL!

Dips:
1 x 4
2 x 2

Squats: Man this was hard. Managed to just about get through it tho there were some dodgy ones in there i think.

Bench Press: Sucked big time...only managed the 2 sets by taking loads of breaks in between reps and finally couldn't lift it at all..sucks.

Deads: Form was ok but strength was gone - did 2 reps at work weight and couldn't hold on anymore, put it down and tried to lift again but couldn't - was done in as my dips effort showed.

I think the reason is simply I have had no mince pies since Friday so what do I expect I need to EAT MORE MINCE PIES!

G-Money

You seem to be doing well.

Although have you changed your programme from the original Starting Strength programme? You seem to be doing a lot of sets with different weights, rather than the 3 sets, 5 reps programme for everything except the deadlift.

I know what you mean about the dumbbell bench press though. I'm using 15 kg dumbbells and getting into position is a f****r as they feel very very heavy and I'm worried they're going to snap my wrists or something. But once I get into the position on the bench, it's no big deal pressing them.

I'm thinking that I may also need to start doing the more standard barbell bench pressing at the gym as I can see the dumbbell presses becoming more limiting as the weight goes up and I have to get into position on the bench.

jaggiebunnet

grandmaster wrote: »

You seem to be doing well.

Although have you changed your programme from the original Starting Strength programme? You seem to be doing a lot of sets with different weights, rather than the 3 sets, 5 reps programme for everything except the deadlift.

I know what you mean about the dumbbell bench press though. I'm using 15 kg dumbbells and getting into position is a f****r as they feel very very heavy and I'm worried they're going to snap my wrists or something. But once I get into the position on the bench, it's no big deal pressing them.

I'm thinking that I may also need to start doing the more standard barbell bench pressing at the gym as I can see the dumbbell presses becoming more limiting as the weight goes up and I have to get into position on the bench.

The different sets are the warm up sets - if you get the starting strength spreadsheet it gives you the warm ups you should be doing before the work set - it probably isn't clear on the wiki. You can get it here - should help you work out your sets and how much to increase them by on a day to day basis. Early on you will see your increases literally daily, I find that just now I can only increase my squat once a week otherwise I am just destroyed.

jaggiebunnet

Squats:
3 x 5 20kg
1 x 5 50kg
1 x 3 77.5kg
1 x 2 90kg
3 x 5 102.5kg

Press:
3 x 5 20kg
1 x 5 25kg
1 x 3 30kg
1 x 2 37.5kg
3 x 5 45kg PB

Pull Ups
1 x 3
2 x 2

10 minutes of HIIT


Squats: Good sets today, felt fairly strong and even got a compliment off someone after i finished...mind you he did admit that he can't do squats as it fecks his knees so i don't know if i should read too much into that still, 105 next week, hopefully Monday depending on how I feel.

Press:
45kg done - no tip toes just strong pressing. 47.5kg next week, expect i will fail 3 sets but will prepare me to get it the monday following week.

I have a pain in my chest (sternum), felt it when i was doing dips on wednesday and it has hung around, didn't bother me doing squats or anything, but turning around and getting up from lying down it hurts, hopefully the weekend will see it get better and i will skip the dips for the moment, decided to do some cardio instead of crunches too as it would hurt with that movement.

d'Oracle

grandmaster wrote: »

I know what you mean about the dumbbell bench press though. I'm using 15 kg dumbbells and getting into position is a f****r as they feel very very heavy and I'm worried they're going to snap my wrists or something. But once I get into the position on the bench, it's no big deal pressing them.

jaggiebunnet

First time back after Christmas, due to ice, kids and loads of face stuffing rubbish

So about 3 kg heavier a carrying more soft belly tissue than i have for a long time I went into the gym.

Didn't really expect to do much and was just looking to get back in, was pleasantly surprised:

Squats:
3 x 5 20kg
1 x 5 40kg
1 x 3 70kg
1 x 2 90kg
3 x 5 100kg
Not quite the 105 pre Christmas but a lot better than i expected after 2 weeks off.

Bench:
3 x 5 30kg
1 x 5 50kg
1 x 3 60kg
1 x 2 70kg
1 x 5 80kg
1 x 2 80kg
1 x 3 75kg
1 x 5 75kg
Failed the 80kg big time...stupid new 3/4 tracksuit kept sliding me around the bench and ended all over the place...not that i would have managed it anyway...still i reckon 80kg should be done again end of week..so not too much roll back.

Chin ups:
1 x 6
2 x 2

5 mins HIIT (meant to be 10 but i was done like a turkey).

So not a bad session for first visit of the decade..expect to be sore tomorrow..need to get stretching and might go for run...expect to lose the belly i gained by end of month and then move onto a new program.

digme

Your making some great progress.Mind if I ask how many times you reset on this program?