Pace's Starting Strength Journal - No more bull****

[Pacism]

Ever since I started high school (high school where I live is 7-12) I've been pretty introverted, and I never did any school sports other than tennis. While all the popular guys were playing rugby, I was too weak and too unmotivated to do anything. After putting it off for so long I've decided to start lifting, to see if I can actually make it into the rugby team.

Since I was lucky enough to find the bb forums when I started working out (actually this forum is what motivated me to start) so I'm recording the journal from the absolute bottom, from day 1. I'm not even squatting 100 pounds as of starting, so it'll be good to see how improve from now, especially since I am an absolute novice at the moment.




Stats from day 1:
15 years old
5'4"
135 pounds

Supplements:
ON Whey protein
Creatine monohydrate
Fish oil Tablets
Glucosamine

January 7th

Squat
15 (bar) x 5
40 x 5
60 x 5
80 x 5 x 3

Bench Press
15 x 5
30 x 5
40 x 5
50 x 5 x 3

Deadlift

Cancelled due to heavy rain =\ (I don't have the space to keep my home gym in the garage)


Overall

Squat was pretty good, It was hard but at the same time easy (if that makes sense), bench press was pretty good aswell, and nothing to say about deadlift because I didn't do it that day.

January 9th

Squat
15 x 5
40 x 5
60 x 5
80 x 5
92.5 x5 x 3
(sorry for the weird measurements, I live in Australia where we use metric so I've gotta convert and round all weights to pounds)

Overhead Press
15 x 5
40 x 1
(put to much weight on, my back bent as soon as I tried to press, but the pain didn't kick in a lot until after the workout)
30 x 5 x 3
(Did this fine)

Power Clean
15 x 3
25 x 3
40 x 3 x 5

Overall

Hurt my back really bad today. Even after reading starting strength, in all my stupidity I put too much weight on the bar for the press, not knowing how much less weight you need to put on corresponding to the other exercises. It's not so bad that I will have to miss workouts, but it still hurts.

Squat was very good today, improved by 10 or so pounds and made my legs extra sore, so I know its working :)

Power clean was also good, but I think I could've done better, so I'll put more weight on the bar next time.

[user787877877]

Journals looking good! Subbed!

[Pacism]

bump

[cheesecake0]

hey man.

im currently doing rippetoes as well :)

gl with it dude.

check my log out in my sig.

repped :)

p.s are those in KG or pounds?

[Pacism]

hey man.

im currently doing rippetoes as well :)

gl with it dude.

check my log out in my sig.

repped :)

p.s are those in KG or pounds?

They're in pounds, but I had to convert them from kilos because it seems the majority of this forum lives in the USA and it would confuse them if I left the measurements in kilos.

[Bydded_Gryf]

Lol I thought this was another Pace...
Still, good luck with your goals mate. I gained a lot of weight and strength in my first few months with Starting Strength

Edit: to make your journal better, perhaps you should edit your starting stats into the first post (meaning height/weight)

[Pacism]

Lol I thought this was another Pace...
Still, good luck with your goals mate. I gained a lot of weight and strength in my first few months with Starting Strength

Edit: to make your journal better, perhaps you should edit your starting stats into the first post (meaning height/weight)


The day 1 stats are there, right under the first two paragraphs.

[Bydded_Gryf]

Oh right, lol shows how observant I am!

[Pacism]

January 12th

Squat
15 (bar) x 5
60 x 5
80 x 5
92.5 x 5 x 3

Bench Press
15 x 5
37.5 x 5
60 x 5 x 3 4/3/3

Deadlift
45 x 5

Overall
Today was pretty meh, crap even. My squat didn't move up at all, and felt even harder than last time, and this is only my third workout. On the plus side, my dad (who spots for me) said my form is much better this time.

Bench press was terrible, I couldn't even finish the first set properly, and getting to even 3 reps on the others was very hard. I'm gonna have to stick with this weight for at least the next workout, maybe two workouts.

Not much to say about deadlift considering I couldn't do it last time, but I think it will improve well. Really gotta clean up my diet, that might be what's holding me back.

[Pacism]

January 14th

Squat
60 x 5
80 x 5
92.5 x5 x 3

Overhead Press
15 x 5
25 x 5 x 3

Power Clean
15 x 3
25 x 3
40 x 3
50 x 3 x 5

Overall

The weather today was really hot, and I was tired today, so I couldn't improve today. Kind of crap not to move up on a squat in 2 workouts considering it's only my first week...

Press actually MOVED DOWN today, but this was partly due to my paranoia of hurting my back again, so I didn't want to risk anything.

Power clean moved up 10 pounds nicely without much difficulty, definitely the good part of my workout.

[Bydded_Gryf]

Not all your lifts will go up every workout mate. If you are still getting used to form that's fine. Also, be sure to get those cals in, makes you stronger

[Pacism]

January 16th

Squat
15 x 5
60 x 5
80 x 5
92.5 x 5
100 x 5 x 3

Bench Press
15 x 5
37.5 x 5
60 x 5 x 3 4/4/3

Deadlift
37.5 x 5
60 x 5
70 x 5 x 3

Overall

Today actually went better than I thought it did. Definetly an improvement over my last crap workout.

Moved up in squat by 10 pounds, 100 pounds now :) 100 pounds is nothing by most bb'ers standard but it was hard as hell for me, but I did it.

Bench press was **** though. I had the same result as last time. I couldn't even get 5 reps on the first set of 60 pounds last time, and I didn't get it this time, but I'll keep going until I get it.

Dead lift moved up 10 pounds with not a lot of difficulty. Almost shat myself when I realized during one set the the thing that holds the weights on the bar wasn't screwed on tight enough on one side. The weights almost fell off! Good workout overall :)

[Pacism]

January 19th

Squat
60 x 5
80 x 5
100 x5 x 3

Overhead Press
15 x 5
30 x 5 x 3

Power Clean
40 x 3
50 x 3 x 5

Overall

Today was average, but I don't think I really gave 100% today, I gotta work harder.

Squat stayed at the same weight, but I definitely felt the weight get easier to lift, so I should be able to raise it next workout.

Overhead Press did move up, but remember I was lifting that wait the workout before the last one, so I don't really see it as an improvement.

Power clean didn't move up, but I really think I could've moved it up another 10 pounds, the weight I was lifting felt too easy, but for whatever reason I got lazy and stayed on the same weight :(

[Pacism]

January 28th

Squat
37.5 x 5
60 x 5
80 x 5
92.5 x 5
100 x 5 x 3

Bench Press
15 x 5
37.5 x 5
60 x 5 x 3 5/4/4

Deadlift
37.5 x 5
60 x 5 x 3

Overall

I was at my grandparents house for a week, and there were no gyms nearby so unfortunately I couldn't lift for a whole week.

Today really killed me. I made the mistake of trying to go back on the weights I was at before I went to my grandparents. My squatting today hurt my back pretty bad, and I was surprised I could even finish the 3 sets.

Bench press I technically improved, even though I didn't move up weight, but I wouldn't expect that after a week long break.

Deadlift I had to move down, because I really didn't have the energy today, and it was extremely hot in my backyard (where I keep my home gym)

[Pacism]

January 30th

Squat
60 x 5
80 x 4
105 x 5
115 x 5 x 3

Overhead Press
15 x 5
25 x 5
30 x 3
37.5 x 5 x 3

Power Clean
37.5 x 5
50 x 3
55 x 3 x 5

Overall

Before I say anything else, you might notice the numbers I'm putting in are somewhat weird. e.g last time one of the weights was 100 pounds this time its 105, even though it's the same weight on the bar. This is because I have to convert everything from kilos and I'm just rounding every weight. Anyways, on to the lifts.

Not too happy with my squat today. Yes, I moved up 10 or so pounds, but my form was bad, I kept leaning forward, putting some of the strain on my back. I might move it back down next workout so I can have proper form.

Press I'm very happy with. The same weight that injured my back for nearly a week before I can now lift without too much difficulty. I know I'm making good progress with this.

Clean I also moved up with, and although I'm not showing any difficulties with lifting, e.g hurt back, I'm not sure if I have proper form, e.g distributing the weight to my arms, legs etc, but I've got the Starting Strength book as a reference, so I'll have to check on that.

[Pacism]

February 2nd

Squat
60 x 5
80 x 5
105 x 3
115 x 5 x 3

Bench Press
15 x 5
37.5 x 5
60 x 5 x 3 5/5/5 :D

Deadlift
37.5 x 5
60 x 5 x 3

Overall

Today was average, I didn't move up in anything, but I finally got all 3 sets perfectly with the bench press :D Not much else to say though.

[Pacism]

February 4th

Squat
60 x 5
80 x 3
105 x 1
115 x 5 x 3

Overhead Press
25 x 5
37 x 5 x 3

Power Clean
60 x 3 x 5

Overall

Squat and Overhead didn't move up, but power clean did, and pretty easily too. My squat is moving up much slower than I'd like it to, about 2.5 kg a week at best...

[Pacism]

February 6th

Squat
60 x 5
80 x 3
115 x 3
120 x 5 x 3

Bench Press
37.5 x 5
60 x 3
65 x 5
60 x 5 x 3 5/5/4

Deadlift
60 x 5
70 x 5 x 3

Overall

Finally, I got that damn squat up by 5 pounds, although my back bent slightly but nothing that impeded my form too much.

Wow this bench press is a bitch. I tried to move up 5 pounds and I definitely could not do it. Even when I moved back down to 60 pounds I still couldn't get the last rep of the last set. I really need my bench press to advance if I'm going to make the rugby team, because obviously I'm going to need a lot of upper body strength and right now I have next to none. If any body could give me any useful tips or advice on how to get my bench press moving I'll rep immediately.

Deadlift moved up 10 pounds REALLY easily, I think I started off too light, I probably could've moved up 20 pounds today, but I think moving up 10 pounds is enough for one workout.

[Pacism]

February 9th

Squat
60 x 5
100 x 5
120 x 5
125 x 3
120 x 5 x 2

Overhead Press
25 x 5
37.5 x 5
42.5 x 5 x 3

Power Clean
37.5 x 5
60 x 5
70 x 5

Overall
Almost screwed myself up real bad today. I tried to move up my squat, I did the first 2 reps fine, then on the third I stumbled back and almost fell over backwards :O so I just did 2 more sets of my previous weight because I'd already done one during warmup.

Overhead press moved up pretty easily this time, arm strength is building :D

Power clean my form is still pretty weird so I didn't move up today, I'm not sure what the problem is but I'll try to fix it up.

[Pacism]

February 11th

Squat
60 x 5
105 x 3
120 x 5 x 3

Bench Press
50 x 5 x 3

Deadlift
60 x 5
70 x 3
75 x 5 x 3

Overall

I was tired today, so I didn't try moving my squat up, because I might injure myself like I almost did last time.

Due to suggestions from other BB members, I've reset my bench press back to 50 pounds. Hopefully in a week or two I can get through my previous max and get some steady progress.

Deadlift I moved up today, but it was weird because even though I could lift the weight, my form faltered and I kept stumbling. I've probably made mistakes with my deadlift form, so I'm going to move it down next workout to be safe.

[user787877877]

Nice job today, just keep progressively adding weight or reps each week and you will continue to grow.

[Pacism]

Cancelled due to heavy rain :(

Heavy rain non-stop since Thursday where I live.

[Pacism]

February 16th

Squat
60 x 5
105 x 3
120 x 3
125 x 5 x 3

Overhead Press
25 x 5
37.5 x 5
42.5 x 5 x 3

Power Clean
37.5 x 3
60 x 3
70 x 3 x 5

Overall

Squat was really surprising today. Even moving up 5 pounds didn't feel that hard. Surprised at my progress this time around, as I usually get stuck on squat.

Overhead press I couldn't move up, simply because I just haven't got the arm strength yet :(

Power clean I still have to get my form proper, but it's better than last time. Didn't move up.

[user787877877]

good job witht he squats, and Overhead press is mainly shoulders.

[Pacism]

February 18th

Squat
80 x 5
120 x 3
147.5 x 2
125 x 5 x 3

Bench Press
37.5 x 5
50 x 5
55 x 5 x 3

Deadlift
60 x 5
70 x 3
75 x 3
80 x 5

Overall

You're probably wondering about the sudden jump with the squat. Well I was warming up and I was going to go onto my work sets (50kg) and then I put it on my shoulders and started lifting. After two reps I'm like "Wow this is hard! I was doing this weight two days ago what happened!" Turns out I had 60kg on the bar, which is about 20 pounds more :P

Bench press I've moved up, after resetting last workout, hopefully when I move up to 60 pounds, I'll be strong enough to lift it 5/5/5 and go up to 65 pounds and so on.

Deadlift I've cut down to 1 set as recommended by another BB member, also due to the fact that I forgot the entire time lifting in the Starting Strength program that I was only meant to do one set instead of three! I also moved deadlift up as a result of this.

[Pacism]

February 20th

Squat
80 x 5
120 x 3
125 x 3
132.5 x 5 x 3

Overhead Press
37.5 x 5
42.5 x 5
50 x 5 x 3

Power Clean
60 x 3
70 x 3 x 5

Overall

Unfortunately while loading up weights for the overhead press I jammed my finger in the collar thing that holds the weight on and burst some blood vessels in my finger. It got really swollen and blue, but I was still able to lift luckily.

Squat managed to move up again, but my back bent slightly, but not enough to impede form or injure myself.

Overhead press moved up, which also hurt my back a bit, but not to injury. Last set almost killed me, was very hard.

I really need some advice on the clean. I didn't move up because my form is really weird. When I bring the bar up it makes my back bend heavily, but not because of the strain, but rather the swinging action of the bar makes my back swing back a bit because it's heavy. My bar even tipped to the side slightly in the last two sets. Please give me advice on how to fix my form and whether I should stay with this weight or move down.

[whoisrhp]

hey I have a question do you think you can help me out? in the starting strength 2nd edition it says on the basic workout outline it says all the exercises 5 reps x 3 sets, I have been looking online and some people say 5 x 3 and some people 3 reps x 5 sets. I think I skimmed over the book and I think it did mention that the rep / set scheme is just an example and that power cleans could be set up to have more sets linearly or something? because power cleans are more technical and its all about technique.. I know when I do about 3.. I some what run out of gas, so I guess it would help me to do 5 sets of 3 reps?

[Pacism]

February 23th

Squat
80 x 5
120 x 3
125 x 1
132.5 x 1
137.5 x 5 x 3

Bench Press
50 x 5
55 x 5 x 3

Deadlift
70 x 5
80 x 5

Overall

Today was not bad. My squat moved up, and now this means I'm squatting my own body weight, give or take a few pounds.

Bench press moved up (although this is during a reset) so nothing else to say here.

Deadlift didn't move up, I'm not very good at these, and I'm even worse with power clean.

[Pacism]

February 25th

Squat
80 x 5
125 x 3
132.5 x 3
137.5 x 5 x 3

Overhead Press
37.5 x 5
42. 5 x 3
50 x 5 x 3 5/5/4

Power Clean
60 x 3

Overall
Squat didn't move up today, because I've moved up a lot recently and I don't want to push it too far because I might injure myself.

Overhead press felt really hard today even though I didn't move up, and I couldn't do the last rep of the last set.

Power clean I just couldn't do today. The reps I typed up are just the warmup. My form is so bad and I can't even get the bar to my chin properly I just couldn't do it. I really need some advice on form for the power clean. If anyone wants to give me advice, I REALLY need it, because power clean hasn't moved up for a month!

[Pacism]

February 27th

Squat
80 x 5
125 x 5
132.5 x 3
137.5 x 5 x 3

Bench Press
50 x 5
55 x 5
60 x 5 x 3

Deadlift
70 x 5
80 x 5
87.5 x 5

Overall

Squat didn't move up, and my back even bent quite a bit in the second set and I considered moving it down but my form improved in the last set so i think I can handle it. I'll just have to move squat up slower.

Bench press I moved up to 60 pounds, which is what I was having trouble with before I reset. It felt easier this time, so I think I'll be able to go ahead this time :D

Deadlift also moved up (finally) and I don't have much else to say about it.

I'd really appreciate it If I had some advice on the power clean (look at previous journal entry) because I'm really having trouble with it.

[Pacism]

March 2nd

Squat
80 x 5
125 x 3
132.5 x 3
137.5 x 5 x 3

Overhead Press
37.5 x 5
42.5 x 3
50 x 5 x 3

Power Clean
50 x 3
60 x 3
65 x 3 x 5

Overall

Squat didn't move up because I wanted to make absolute sure that I'm comfortable with the weight before moving up, because my lower back has been hurting lately.

Overhead press was REALLY hard today, not bad enough for a reset, and I got all sets 5/5/5, but it will be at least two more workouts before I can move up.

I reset my power clean today because my previous weight had terrible form and I realized I was getting nowhere. My arm strength is building up really slowly :(

[Pacism]

March 4th

Squat
80 x 5
125 x 3
132.5 x 2
137.5 x 1
142.5 x 5 x 3

Bench Press
37.5 x 5
50 x 5
55 x 3
60 x 5 x 3

Deadlift
80 x 5
87.5 x 5

Overall

Squat moved up finally, although it's placing a bit of stress on my back, but I'll get over it.

Bench press didn't move up, but I'm going to take it slow, which kind of annoys me because looking back on my stats I don't think my bench press has moved up since I started lifting (2 months ago!)

Deadlift stayed the same.

[Pacism]

March 6th

Squat
60 x 5
100 x 3
125 x 1
137.5 x 1
142.5 x 5 x 3

Overhead Press
37.5 x 5
42.5 x 3
50 x 5 x 3

Power Clean
60 x 3
65 x 3 x 5

Overall

I changed my warmups around a bit and it seemed to make my squat somewhat easier, so I'll be sticking with this warmup for the squat.

Overhead press didn't move up, and it hasn't moved up for a while. I'm confused why my arm strength is advancing REALLY slowly while my squats are going up at a decent pace. If anyone would like to help me out with this I'd appreciate it because my bench press and overhead aren't moving up.

Power clean stayed the same, not going to rush it considering I just did a reset.

[Pacism]

March 8th

Squat
60 x 5
102.5 x 3
125 x 1
137.5 x 1
142.5 x 5 x 3

Bench Press
37.5 x 5
50 x 3
55 x 3
60 x 5 x 3

Deadlift
80 x 5
87.5 x 5

Overall

Nothing too pressing (no pun intended) today, all my lifts stayed the same, although the bench press feels a little easier, so hopefully I'll be able to move it up next workout.

[Pacism]

March 11th

Squat
60 x 5
102.5 x 3
137.5 x 2
142.5 x 2
147.5 x 5 x 3

Overhead Press
37.5 x 5
42.5 x 3
50 x 5 x 3
4/3/3

Power Clean
60 x 3
65 x 3 x 2

Overall

Squat moved up today, and I did manage to do all three sets, but my back hurt like hell and I was hunching over like an old man after my sets, and that doesn't sound good so I'll move it back down to my previous weight next workout.

I'm going to reset overhead press, no doubts about it. I've been on the same weight for three weeks, and now I couldn't even finish one set of 5. I'm really pissed off that my arm strength is moving up so slowly, even in the bench press. What weight should I reset to? Reps for people who help me with this. I am really having trouble with my arm strength.

Could only do 2 sets of the power clean due to rain, my lifting platform was getting wet and slippery.

[eamdizzle]

Lookin good man keep it up =D

[Pacism]

March 13th

Squat
60 x 5
102.5 x 3
125 x 2
137.5 x 2
142.5 x 5 x 3

Bench Press
37.5 x 5
50 x 3
60 x 3
65 x 5 x 3
5/4/4

Deadlift
80 x 5
87.5 x 5
92.5 x 4

Overall

I moved my squat back down, and even after these reps my back still hurt, just not as much as last time. I'm not sure if I should move it down a further 5 pounds...

Bench press FINALLY moved up, although I only got 5/4/4. Should I stay on this weight, or move back down? I really want to know.

Deadlift moved up technically (missing the last rep...) but my form is so screwed that I hurt my back. Even on the lower weights it was screwed, but using a bigger weight caused injury. I really need to read the deadlift section of starting strength again...

[Pacism]

March 16th

Squat
60 x 5
102.5 x 2
125 x 2
137.5 x 1
142.5 x 5 x 3

Overhead Press
37.5 x 5
42.5 x 5 x 3

Power Clean
37.5 x 3
60 x 3 x 3

Overall

Ok what the hell, I think I've been doing the power clean completely wrong the entire time. I never knew there was any sort of jumping action involved in the power clean, and when I tried it today I screwed everything up and couldn't get the technique right. Can anyone help me?

Squat stayed the same, and I noticed my form is getting better, so I might move up in about two workouts or so.

Overhead press was reset as I said last workout, hopefully I'll be able to advance, because my arm strength is moving at a snails pace.

[5ize0n]

6TlbDQUWs0s

Or try getting a video of your powercleans and make a thread in the Olympic Lifting section.

You've come a long way already, keep it up.

[Currrtissss]

Your lifts have shot up mate, keep goin!

[Pacism]

March 18th

Squat
60 x 5
102.5 x 3
125 x 2
137.5 x 1
142.5 x 5 x 3

Bench Press
37.5 x 5
50 x 3
60 x 3
65 x 5 x 3

Deadlift
50 x 5
80 x 5
90 x 5

Overall

Squat is the same as usual this time around, and it seems to be getting easier, so I'm making progress :)

Bench press I ironed out that last rep failure from last workout, so I got 5/5/5 this time round.

Deadlift I've had to move down because my form is really screwed. I'm quite pissed that my form is bad with the deadlift AND power clean. It feels like I've made no progress these past two months because my form isn't good.

Also I need some recommendations for equipment. Right now I'm lifting with running shoes, no chalk, and a 15 pound stiff bar that doesn't spin. Chalk obviously isn't a problem, I can get that myself. But I need a recommendation for some decent cheap weightlifting shoes that don't cost a ton. And I REALLY need a recommendation for a new bar. The rippetoe bar by York Barbell looks great, but it's UNBELIEVABLY expensive! I could never afford that. Can anyone recommend me a decent bar for under 250 Australian dollars (160 American dollars) that is sold in Australia or will ship to Australia. I know my budget isn't big and it probably won't go too far, but I simply don't have the money to buy a more expensive bar. I need one that will be able to spin, so power cleans will be able to be done efficiently, but also just a good quality bar in general.

Also, my glutes have gotten so big my underpants don't even fit anymore. Haha a good indicator of progress I'd say.

[Pacism]

Your lifts have shot up mate, keep goin!

Thanks for the encouragement, but it seems that the only lift I've made real progress in is the squat. It seems all the other lifts I've either made minute increases (bench press, overhead press) or have been a total waste of time due to form difficulties (deadlift, power clean)

[Currrtissss]

January 12th

Squat
15 (bar) x 5
60 x 5
80 x 5
92.5 x 5 x 3

Bench Press
15 x 5
37.5 x 5
60 x 5 x 3 4/3/3

Deadlift
45 x 5





March 13th

Squat
60 x 5
102.5 x 3
125 x 2
137.5 x 1
142.5 x 5 x 3

Bench Press
37.5 x 5
50 x 3
60 x 3
65 x 5 x 3

Deadlift
50 x 5
80 x 5
90 x 5


You've gone from doing 45 x 5 to 90 x 5, how can you not call that progress mate? The weighs gone up, and that's what progress is bottom line. What's your reasons for choosing the power clean over the bent rows btw?

And do you lift outside (rain cancellage)?

[Pacism]

You've gone from doing 45 x 5 to 90 x 5, how can you not call that progress mate? The weighs gone up, and that's what progress is bottom line.

Yes, but keep in mind that

1. When i started I didn't move up deadlift as much as I should have, I moved it quite slowly.

2. I'm not saying my progress in deadlift is bad because it just sucks, it's because my form is bad. I've had the problem of bending my back too much since i started lifting. Why do you think my deadlift is so much less than my squat. It's purely an issue of **** form :(

[Currrtissss]

Don't go up weight till you sort the form out then mate, it's what's most important afterall. Do you have a mirror etc to the side of you when you lift? Or have a friend who has good form etc that could help you out.

All it's going to take is practice and patience to get it right mate, just show your dedicated enought to do it.

And it doesn't matter if you moved it up slowly or insane amounts compared to what Rippetoe says IMO, if your back is your weakpoint then it's going to take time to develop. For me it's my chest, my bench has only gone up half as much as my deadlift and squat etc, but it's going up, and really that's all that matters.

Lots of small numbers make big ones.

[Pacism]

Don't go up weight till you sort the form out then mate, it's what's most important afterall. Do you have a mirror etc to the side of you when you lift? Or have a friend who has good form etc that could help you out.

All it's going to take is practice and patience to get it right mate, just show your dedicated enought to do it.

And it doesn't matter if you moved it up slowly or insane amounts compared to what Rippetoe says IMO, if your back is your weakpoint then it's going to take time to develop. For me it's my chest, my bench has only gone up half as much as my deadlift and squat etc, but it's going up, and really that's all that matters.

Lots of small numbers make big ones.

You act like your bench going up half your squat is a bad thing! In 2 and a half months my squat has gone up 60 pounds while my bench has gone up 15! Very happy with my squat progress but not at all with my bench and overhead press. And DEFINITELY not with my deadlift and power clean, both which have barely had any progress at all due to bad form. I need to get a new bar. My current doesn't even spin.

[Currrtissss]

I'm not 100% sure, and doubt it's accuractly 50% less, but at a rough guess it's gone up alot less than the others.

Would it not be suitable to swap power cleans for the rows temp till you get a spinning bar mate?

Whats your diet like anyways?

[Pacism]

I'm not 100% sure, and doubt it's accuractly 50% less, but at a rough guess it's gone up alot less than the others.

Would it not be suitable to swap power cleans for the rows temp till you get a spinning bar mate?

Whats your diet like anyways?

My diet isn't really too good. To be honest I'm not really moderating protein,fat or carbs intake at all, but what I can be sure of is that I'm not eating enough. I just can't seem to find a decent diet that doesn't take tons of time to prepare.

Hey turns out you started lifting around the same time I did! My squat is not far behind yours too (65kg here) although my overhead and bench press are really low.

[Currrtissss]

Yeah we did I think bud, thought I've had periods (like right now) where I haven't lifted for a week/week and half because of sore calves (not being able to walk) and back from week yesterday and now sore knees. :(

And I only got up to 55kg before I hurt my back so, your squat is ahead of mine (along with all other lifts :P )

And I find it hard preparing stuff etc, some of the general stuff I do:

Cook chicken in the oven the night before your going to have it and stick it in the fridge, put it in the oven for 5 mins before eating to warm it up again.
Eat packs of cooked meat (ham, turkey etc) but find clean ones without much fat in there.
Another night before, make acouple of salads in lunch box's all chopped up, stick a can of tuna in there quick you've got a good meal.

Keep crackin mate :)

[Pacism]

Cancelled due to heavy asthma, I should be okay by monday

Also my parents won't even let me get weightlifting shoes because they think they are a waste of money :(

[Pacism]

March 23th

Squat
60 x 5
125 x 3
137.5 x 1
142.5 x 1
147.5 x 5 x 3

Overhead Press
32.5 x 5
37.5 x 5
42.5 x 5 x 3

Power Clean
37.5 x 5
60 x 3
65 x 3
60 x 3 x 4

Overall

Squat moved back up again, and I didn't have the back pains I did before, so that's pretty good.
With my power clean I decided to do a full reset since my form was terrible. Although my form at the moment isn't completely acceptable, it's definitely on the right track. Overhead press did not move up.

[Pacism]

Canceled due to heavy storm

All I got in was some warmups of 5 reps of 60 and 3 reps of 125 before the storm got really bad. So not really anything that could build muscle :( Two workouts missed in the space of less than a week. Pretty annoying.

[Pacism]

February 27th

Squat
60 x 5
125 x 3
137.5 x 3
142.5 x 3
147.5 x 5 x 3

Bench Press
37.5 x 5
50 x 3
60 x 3
65 x 5 x 3

Deadlift
65 x 5
80 x 5
87.5 x 5
92.5 x 5

Overall

Squat and bench press didn't move up today, although I wouldn't expect them to because both of them were raised recently. My deadlift however, did go up because my form has got a lot better. Previously the bar was not over my shoes but ahead by quite a bit, my ass wasn't sticking up, which resulted in tons of lower back pain after lifting. Now that my form is on the way to perfect, I'll be able to start making a lot of progress :)

[Currrtissss]

Nice job on the deadlift bud, shame about the storms though.

Keep at it :)

[Pacism]

Canceled due to heavy rain

This is really pissing me off considering it's happened 3 times in 3 weeks. That's a whole weeks worth of workouts gone. You'd think there would be some way to avoid this, but I can't fit my squat rack in my garage, and unless there's some sort of giant umbrella I can put over everything while I'm lifting, there's not much I can do about the rain.

[Pacism]

Canceled due to heavy rain (again)

Nothing I can do about it, my garage is too small to put my squat rack in there. It really sucks that I'm missing all this lifting time, but once the rain stops I'll be able to get back into it.

[Pacism]

April 3rd

Squat
60 x 5
125 x 3
137.5 x 3
142.5 x 2
147.5 x 5 x 3

Overhead Press
32.5 x 5
37.5 x 5
42.5 x 5 x 3

Power Clean
37.5 x 5
60 x 3 x 5

Overall

Good to be back after all this rain. Obviously nothing moved up due to the rain, but my power clean is still REALLY bad form. I know that I've got it completely wrong, so next time I do it, I'll film it so I can post the video on this forum and hopefully you guys will be able to tell me what's wrong, because I feel like I'm wasting time if I keep doing the power clean with bad form.

[Pacism]

April 6th

Squat
60 x 5
125 x 3
137.5 x 1
142.5 x 1
147.5 x 5 x 3

Bench Press
37.5 x 5
50 x 3
60 x 1
65 x 5 x 3

Deadlift
65 x 5
80 x 5
87.5 x 5
92.5 x 5

Overall

Was feeling a little sick, but I was still ok to go today. Nothing moved up, although my bench press feels a little easier so maybe I can move it up next time. Having a bit of back bending problems with my squat though.

[Pacism]

April 8th

Squat
60 x 5
125 x 3
137.5 x 1
142.5 x 1
147.5 x 5 x 3

Overhead Press
37.5 x 5
42.5 x 5 x 3

Power Clean
37.5 x 3
60 x 3 x 2

Overall

As of today I've been lifting for 3 months, but I'm not really happy with my progress. My squat seems to be the only lift that has made significant progress. My bench and overhead press have made limited gains, my deadlift form is still kinda iffy so I haven't been able to move it up. And wow my power clean is completely screwed. It doesn't even resemble a power clean. I've filmed my squat, overhead press and power clean and I'll upload them when I can so maybe I can get some tips on how to improve them. My power clean is so bad I might as well have not been doing it, so I need to get it up and running ASAP.

[Pacism]

Alright I've uploaded videos of my squat, overhead press and power clean. The video quality is REALLY crap because it was filmed on a mobile phone at 8pm :P Hell if I wasn't wearing a white shirt you probably wouldn't be able to see me at all!

For some reason tags aren't working, So I'll have to just post the links.

http://www.youtube.com/watch?v=uW08ej0cxQQ&feature=channel

Watching my squat I can't believe I wasn't squatting below parallel. You're probably seeing the back arching problems I'm having, should I move down my weight, or stay at my current weight?

http://www.youtube.com/watch?v=CeGurmSGkIk&feature=channel

Overhead press, the only problem I seem to be having is I kind of go on my tiptoes when the bar is at its highest point, but I think I can fix that.

http://www.youtube.com/watch?v=4rjv0AqvymM

Power clean, well...doesn't really resemble a power clean. This is the lift I'm having the biggest problems with. If anyone could help me I'd appreciate it alot.

[GalcRaP]

You don't have a hip drive in your squat. You lift your chest and the movement don't come from your hips.

[Pacism]

April 10th

Squat
60 x 5
125 x 3
137.5 x 2
142.5 x 1
147.5 x 5 x 3

Bench Press
50 x 5
60 x 3
65 x 5 x 3

Deadlift
65 x 5
80 x 5
87.5 x 5
92.5 x 5
100 x 5

Overall

Pretty good workout today (and that's quite a rare occurrence for me lately...) I've hit 100 pounds with my deadlift. I think the only reason I'm my deadlift isn't near or at my squat weight is because I'm being limited by my back, not my legs. It's probably a issue of bad form, but my form has gotten much better in general. Can anyone recommend any stretches/exercises or whatever that will strengthen my lower back? Reps for any help!

[Pacism]

April 14th

Squat
60 x 5
125 x 3
137.5 x 1
142.5 x 1
147.5 x 5 x 3

Overhead Press
32.5 x 5
37.5 x 3
42.5 x 5 x 3

Power Clean
N/A

Overall

Today was literally the worst workout I've ever had. I felt like ****, I could barely lift anything, everything felt twice as heavy. I couldn't even do my power cleans at the end, because I was about to collapse, and obviously nothing moved up. I would've put it off for the next day, but i couldn't do my workout yesterday due to heavy rain, so if i didn't do it today it would've been a missed workout. Feeling really unmotivated lately, I have sub-par equipment, sub-par form, and sub-par diet :(

[Pacism]

April 16th

Squat
60 x 5
125 x 3
137.5 x 1
142.5 x 1
147.5 x 5 x 3

Bench Press
50 x 5
60 x 3
65 x 5 x 3

Deadlift
80 x 5
92.5 x 5
100 x 5

Overall

Today's workout wasn't too great either, but not as bad as yesterday. Everything does actually seem to be getting heavier. I've been on the same squat for 3 weeks and the same bench press weight for a whole month. My ****ty diet is holding me back and I feel like I'm deteriorating. Luckily I found out that my school's gym is open to everyone, so I won't have to buy a new bar or anything for home (because my bar sucks badly) but either way I have to fix up my diet, and my power clean especially...

[cheesegrater93]

Really good improvements!
I just started SS so it's good motivation for me to continue seeing someone else get stronger.
Keep it up!

probably don't know what im talking about, but with the power clean, try and keep it a more fluid movement if you know what i mean. your back is looking to be a bit to parralel to the floor aswell.
This guy has it pretty good IMO:
http://www.youtube.com/watch?v=az9CRwngQzo&feature=related

Probably not quite right, but oh well.

[Pacism]

Really good improvements!
I just started SS so it's good motivation for me to continue seeing someone else get stronger.
Keep it up!

probably don't know what im talking about, but with the power clean, try and keep it a more fluid movement if you know what i mean. your back is looking to be a bit to parralel to the floor aswell.
This guy has it pretty good IMO:
http://www.youtube.com/watch?v=az9CRwngQzo&feature=related

Probably not quite right, but oh well.

So you just started SS? Well don't make the same mistakes I did when I started:

1) Get your form fixed ASAP. As you can see 3 and a half months on I'm still having form troubles. Don't let it wait or it will negatively impact your gains.

2) Fix your diet. Read the stickies in the nutrition section and use the search function if your unsure about anything. Having a proper diet done early on will allow you to gain muscle like a beast.

Anyways good luck and I hope you do well!

[Pacism]

April 18th

Squat
60 x 5
125 x 3
137.5 x 1
142.5 x 1
147.5 x 5 x 3

Overhead Press
32.5 x 3
37.5 x 2
42.5 x 5 x 3

Power Clean
N/A

Overall

I think I'm going to stop doing power cleans and start doing barbell rows instead. I haven't been able to learn the power clean properly in all the time I've been lifting and I'm not getting anywhere. Hopefully barbell rows will be better for me. I've also had much better form on the squat lately, I haven't been using my back much anymore, which is good. It also allows me to use my legs more so the strength gains should be better.

[communistpanda]

what's the matter with the power cleans?

[Pacism]

Well I've been trying to learn them for over 3 months now and I can't get it. I got an instruction sheet and got my spotter to read it as I was trying to it step by step but I still can't get it right. I don't under stand how it is physically possible to shrug a bar with weight from your thighs all the way up to your delts without using your arms.

[communistpanda]

Well I've been trying to learn them for over 3 months now and I can't get it. I got an instruction sheet and got my spotter to read it as I was trying to it step by step but I still can't get it right. I don't under stand how it is physically possible to shrug a bar with weight from your thighs all the way up to your delts without using your arms.

it's all in your legs. you're really not even shrugging the bar that much, the force from your legs should drive the bar up.

http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

ask the football coach at your school to show you how to do it.

[Pacism]

it's all in your legs. you're really not even shrugging the bar that much, the force from your legs should drive the bar up.

http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

ask the football coach at your school to show you how to do it.

Reading that link it says under execution to pull the bar up to your shoulders using your hands. I thought you weren't meant to use your hands to pull it up, only using the force of the shrug and the jump to bring it to your shoulders.

[communistpanda]

Reading that link it says under execution to pull the bar up to your shoulders using your hands. I thought you weren't meant to use your hands to pull it up, only using the force of the shrug and the jump to bring it to your shoulders.

I think maybe from that they meant you have to flick your wrists when the bar is coming up to bring it to your shoulders. I'm not too sure though.

Maybe I haven't been giving the best advice but here's a good video that might help you.

http://www.aceathlete.com/hatch/video.htm

4th one down under Olympic lifting.

[Pacism]

April 20th

Squat
60 x 5
125 x 2
137.5 x 1
142.5 x 1
147.5 x 5 x 3

Bench Press
50 x 3
60 x 3
65 x 5 x 3

Deadlift
80 x 5
92.5 x 5
100 x 5

Overall

Squat seems to be getting even harder instead of easier. I realize that my diet is pretty crap, but is that the only reason my progress is so slow? My form isn't bad, so it can't be that. My deadlift would have moved up today but was starting to rain heavily so I didn't have time. Bench press might be able to move up this week.

[eamdizzle]

How goes it?

[Pacism]

Canceled due to heavy rain

[Pacism]

Canceled due to heavy rain (again)

On the upside, hopefully next week I'll be able to use my schools gym which is good because they have better equipment and I can do my workouts in the morning rather than at 8pm.

[Pacism]

April 27nd

Squat
60 x 5
125 x 2
137.5 x 1
142.5 x 1
147.5 x 5 x 3

Overhead Press
32.5 x 3
37.5 x 3
42.5 x 5 x 3

Power Clean
60 x 3 x 5

Overall

Wow today almost killed me. Since I hadn't lifted in a week because of the rain, squatting my current weight felt really heavy. I missed the rack on one side on one set, that scared the hell out of me (and it was a warmup set...) By the end of the first work set my legs already felt like jelly. On the last 2 reps of the last work set I stumbled back and almost lost my balance, but I managed to pull off the last two reps with almost good form amazingly (I usually squat ATG but I might have only just gone below parallel) And today was the day my spotter didn't have the time to spot me out of all days. My power clean still has really crap form, but I'm not going to keep putting it off, hopefully my form will just develop over time and become satisfactory.

[Pacism]

April 29th

Squat
60 x 5
125 x 2

Bench Press
50 x 3
60 x 3
65 x 5 x 3

Deadlift
80 x 5
92.5 x 5
100 x 5

Overall

You'll probably notice I didn't do my squats today (except for a few warmups) As I was warming up I knew that my legs were still destroyed from last workout and if I tried to do them today I'd probably fall over with the bar on my back, so I didn't want to risk it. I've started using a mixed grip for my deadlifts, although it feels a little weird.

[Pacism]

April 31st

Today I started using the gym at school. For some reason the teacher who runs the gym kept insisting I follow some routine that everyone else in the gym followed. It wasn't really appropriate for a novice like me, it involved bicep curls, some chest machines and some other stuff. I barely felt tired or sweaty by the end. The worst thing is that it was 2 sets of 10 reps, which probably isn't that good for strength. I wasn't about to complain that I want to do my squats, bench and dead only, because it was a bit of a stretch for me to be allowed to use the school gym anyway because they don't usually let people who haven't been lifting long in. I'll wait until he stops bothering me and get on with my starting strength.

[DE_58]

Is said teacher a strength and conditioning coach? I'd be ashamed to recommend anything like that to a beginner. Beginners don't have that good of a reason to ever even LEAVE the squat rack, forget WORKING UP to the squat rack.

And you are probably better off in your decision to drop the power clean for now. It is a very technical lift, and definately requires some sort of coach who knows what he is talking about and is preferably a strength athlete as well.

Good luck and eat up man.

[Pacism]

May 4th

Well today I had to do workout B of this routine. Hopefully this guy will stop bothering me because I really want to get back to SS. If this keeps happening then I'll probably go back to working out at home, although I hate working out at home so much because the only time I have time in the afternoon is at 8pm when I'm not exactly pumped to lift and also it takes much longer to get all the weights out.

[Pacism]

May 6th

Well at least there was one good thing about today's workout, the routine included squats and bench presses. When I went to do my 3 sets of squats then my 3 sets of bench, the gym teacher guy complained that I have to alternate between the sets when doing the bench and squats because it took too long. A bit annoying but I'm fine with it as long as I can do some proper barbell exercises. Since the squat rack was being used by someone else after I'd done my squats, I had to do my bench using the smaller bar, and I don't know how much it weighed so I didn't really know what to put on. Still better than working out on machines :P

[Pacism]

May 8th

More of the same. Not much to say because I'm not familiar with these machines I'm using. The only upside with them is that you can do reps until failure. But even after my workout only specific muscle groups are hurting. There's no overall soreness feeling, so it feels like half my body is not gaining anything.

[ruga buga]

You have made som e good progress so far dude.

Just chiming in after watching your videos, take it or leave it..

Squat-sit back more, initiate the movement by sitting back with your ass, widen your stance(can't see your stance but i'll bet its too narrow) spread the floor, push your knees out, hit the bottom, thencome back up... you are initiating your squat with your knees and not sitting back or pushing your knees out. Well atleast that is what the vid looks like to me...

The clean is not about pulling with your arms or just the shrug. The power should come predominantely from your legs(the pull from the floor) and then the jump and shrug gives it that extra zip, flick your wrists to catch the bar, fall under it, catch it on the clavicles and then it is basically a front squat out the hole.

Hope this could have helped you. Guy