AurioNgo - Starting Strength Journal!

[AurioNgo]

Some background information.
- I started to go to the gym on May 26th 2010
- I basically lifted with bad form and no diet in 2010
- The start of this year, I took lifting seriously and did more extensive research
- I learnt proper form and how to diet correctly.
- Personally, I'd rather say I've been lifting for 6-7 months due to lack of knowledge
- This year I've been using a proper routine.
Mon: Chest/Tris
Wed: Back/Bis
Fri: Legs/Delts
- I want to start starting strength due to some of my mates are doing SS and are gaining serious gains. yes, jelly. yes, mad.


Current Stats
Age: 17 (28/04/1994)
Weight: 78kg/172 pounds
Height: 183cm/6'0"
BF: N/A not sure I'm assuming 20


Workout: Starting Strength

Workout A -

Squats - 3x5
Bench - 3x5
Deadlift - 3x5

Workout B -

Squats - 3x5
Push Press - 3x5
Power Cleans - 5x3

Goals:
180kg - D/L 1RM
110kg - Bench 1RM
150kg - Squat 1RM

I'm hoping to achieve that during or after SS. :D

Currently:
125kg - D/L 5x3
60kg - Bench 5x3
90kg - Squat 3x5

Oh, I hate legs :( but hopefully I'll learn to enjoy it during SS LOL and I have pretty weak shoulders looking forward to dat dere strength!

I also have a problem squatting! I can't seem to squat with the bar straight :S it's it's like / on my back instead of | I'm thinking it's due to my abdominals. The only way I can seem to make it straight is if I focus on it rather than focus on my legs pushing the weight back up :( feelsbadman.jpeg

Anyone who's reading my log, good luck with your fitness goals!!

[randyyle]

1rd

[AurioNgo]

30/05/11 - First Session

I started with Workout B today, the reason why was to start with a friend, Randy. He has done SS and I'm just a beginner trying to learn :D

Workout B -

Squats - 3x5 - 65kg
Push Press - 3x5 - 32.5kg
Power Cleans - 30kg I've been trying to learn it lol so I basically did like 6-7 sets and probably like 6-8 reps(first time doing it, if it isn't obvious already)

I hate starting low, but I'll eventually build up and surpass it! I'm really keen on building strength :D

Yes, this was yesterday workout! I was suppose to create a log yesterday but forgot :(

[randyyle]

Will be posting up videos of aurio's lift when he does it for form check and tips.

[AurioNgo]

Will be posting up videos of aurio's lift when he does it for form check and tips.

<3 thanks broseph. no homo

[AurioNgo]

I hate starting light for SS, but I'm sure I'll enjoy it in the long run :D

Workout A

Squat
20kg - 2x5
25kg - 1x5
40kg - 1x3
50kg - 1x2
67.5 - 2x5 (Real Set)
67.5 - 1x6 (Real Set) ( LOL, accidently did an extra one)

Bench
20kg - 3x5
30kg - 1x3
40kg - 1x2
45kg - 3x5 (Real Set)

Deadlift
20kg - 2x5
60kg - 2x3 ( I was suppose to do 50kg - 1x3 and then 75kg - 1x2 but I messed up)
90kg - 1x5 (Real Set)

I'll start posting vids after this. I completely forgot I only recorded 2 sets of squats today (Might upload)


I'm enjoying ss so far since it's just light good thing too since I'm attending an athletics carnival tomorrow for school

I think I'll be competing in
100m Sprint
Discus Throwing
Shot put
Javelin
Long Jump
Maybe High Jump :S

[supbrew]

Subbed phaggot.

[randyyle]

L--TmSoxFFk

[AurioNgo]

POWER ****ING CLEANS!! >:(

Workout B -

- 40kg legpress (warm up, some guy was using the power cage fuuark)
Squats
20kg - 2x5
40kg - 1x3
50kg - 1x1
72.5kg - 3x5

Push Press
20kg - 3x5
25kg - 2x3
32.5kg - 3x5

Power Cleans
20kg - 4x5
30kg - 5x5
(I'm trying work on my form, I'm getting better (no vid.. yet :D)

My mate will be soon uploading vids of my lifts today.
I'm pretty happy how SS is going so far, I'm looking forward to serious gains!! :D I'm kinda tired due to get insufficient sleep but my lift werent ruined :') I basically had a cheat meal today so I guess that's why I felt good :D

[randyyle]

S6KmyxraGmg

[AurioNgo]

Didn't go gym yesterday, I was busy :/ feelsbadman. I planned to go in the morning at 6-7:45 before school started but my alarm didn't go off.. going hard on wednesday and friday to make up for monday >:)

[randyyle]

LSLBJinQKqA

Wednesday's session

[AurioNgo]

Wednesday Workout

Squats
20kg - 2x5
45kg - 1x3
65kg - 1x2
77.5kg - 3x5

Push Press
20kg - 3x5
25kg - 1x3
35kg - 3x5

Power Cleans
20kg - 2x5
30kg - 4x5
40kg - 4x3

I'm still trying to gain better form for my power cleans, I didn't record it cause it wasn't decent at all. It was a pretty good day, I was pumped after missing out Monday session.

[AurioNgo]

Today's session.. **** I pulled something near my left knee after I finished my first set. I think I accidently jerked my left knee. I went to do my second set and after the first rep I cringed so I stop completely. I tried just doing bodyweight squats and that ****ing hurt. Feelsbadman.jpeg I was excited for legs for some reason, I feel as if I cheated myself might visit the gym tomorrow if my knee is better.

Squats
20kg - 2x5
45kg - 1x3
65kg - 1x2
77.5kg - 1x5, 1x1

Bench
20kg - 2x5
35kg - 1x3
40kg - 1x2
50kg - 3x5

Deadlift
20kg - 2x5 (This sh!t hurt like a mofo.. the bar was all the way to the floor, couldn't squat pass parallel...)
45kg - 1x3
65kg - 1x2
100kg - 1x5

I hope my knee gets better tomorrow.. it doesn't hurt when I walk only when I squat pass parallel.

[AurioNgo]

Missed out Monday's Session
- Had a party night the night before.
- "Slept" over
- Didn't sleep till 5 woke up at 7
- Had mini naps
- Too tired for gym
- Knee was still recovering

15/06/11

WORKOUT A

Squat
20kg - 2x5
30kg - 1x5
45kg - 1x3
60kg - 1x2
77.5kg - 3x5

Bench
20kg - 2x5
25kg - 1x5
35kg - 1x3
45kg - 1x2
55kg - 3x5

Deadlift
20kg - 2x5
65kg - 1x3
90kg - 1x2
110kg - 1x5

Felt good to workout today, I think I'm coming down with a fever due to my excursion today notasingle****wasgiven.jpeg still wanted to train. It was a good session :D

[spartan127]

form on over head press=BAD!!

grip is too wide and youre not moving with the lift properly..

heres a link on OH press form...http://www.youtube.com/watch?v=GJFjYyA40ss

[brendonchhor]

keep up the good work champ, subbed + repped

[randyyle]

NPOsda3FDbo

[spartan127]

good work. on your deadlifts you kinda have same trouble on form i did just not as bad as mine lol. looks like you start kicking up your hips first, focus on driving up with your legs and make sure your hips and knees lock out at same time as it looks like from what i saw your knees are locking just before hips.

good work though keep it up

[randyyle]

also forgot to mention this aurio, when deadlifting keep it tight beforehand, your seems tight at the start ( back arched, etc ) but when you start to pull it can loosen up.

[AurioNgo]

good work. on your deadlifts you kinda have same trouble on form i did just not as bad as mine lol. looks like you start kicking up your hips first, focus on driving up with your legs and make sure your hips and knees lock out at same time as it looks like from what i saw your knees are locking just before hips.

good work though keep it up

appreciate it! cheers broseph :) will continue to improve in vids to come :D

[AurioNgo]

keep up the good work champ, subbed + repped

subbing back!! brotato!

[AurioNgo]

also forgot to mention this aurio, when deadlifting keep it tight beforehand, your seems tight at the start ( back arched, etc ) but when you start to pull it can loosen up.

taken into consideration, thanks randy :D

[AurioNgo]

Fuark, took 3 scoops of Jack3d yesterday.. feltbadman.jpeg probably the most ****ed up feelings I've ever experienced srs. Wednesday had an excursion got sick the next morning stomach ache, headspins, sore throat and blocked nose. Friday, felt a bit better went to the gym since I missed out on monday. Felt good doing squats, sort went down hill after shoulder pressing and i managed 1 set of pc before I felt like fainting, I went home straight after sitting down for a bit after that ****ing first set.

Workout B

Squats
20kg - 2x5
30kg - 1x5
45kg - 1x3
65kg - 1x2
82.5kg - 3x5

Press
20kg - 3x5
25kg - 1x3
30kg - 1x2
37.5kg - 3x5

Power Cleans
20kg - 2x5 (started feeling light headed after putting down the bar after each clean)
30kg - 2x5
42.5kg - 1x3

Lesson learnt.. never working out again when I'm sick and taking jack3d was just an absolutely stupid idea, didn't work and made me dehydrated as ****... had a bad experience with 1MR and same thing with jack3d fuu..

[AurioNgo]

I did workout A yesterday afternoon as I was unable to attend the gym today :) but it's all good I believe I got a good pump yesterday haha!

Workout A

Squat
20kg - 2x5
35kg - 1x5
50kg - 1x3
70kg - 1x2
87.5kg - 3x5

Bench
20kg - 2x5
30kg - 1x5
40kg - 1x3
50kg - 1x2
60kg - 3x5

Deadlift
20kg - 2x5
70kg - 1x3
100kg - 1x2
120kg - 1x5

I felt ****ing strong as **** cuz yesterday. Everything was ****ing sexy LOL! :D
I did happen to do some Ab work yesterday and I did some vertical jumps 3x5 probably 100-120cm high I was only using about 65-70% of my jump probably try jumping 140-150cm next week :) will record a vid hopefully :D

oh yeah no vid this week, my mate wasn't there to record

[AurioNgo]

Didn't post! On 22nd was busy! From what I remember it was a good day, I felt squats were light and not hard as expected LOL. My shoulders are weak as ****, I'm feeling 40kg.. I hope to push to 50kg before resetting. Still working on form with PC FUUUUUUUUUUUUUUUUUUUv :(

22/06/11

Workout B

Squats
20kg - 2x5
35kg - 1x5
50kg - 1x3
70kg - 1x2
90kg - 3x5

Press
20kg - 3x5
25kg - 1x3
30kg - 1x2
40kg - 3x5

Power Cleans
20kg -3x5
25kg - 1x3
30kg - 1x2
40kg - 5x3

Je2ijvBhfrQ

[AurioNgo]

Workout A - 25/06/11

Squat
20kg - 2x5
35kg - 1x5
55kg - 1x3
70kg - 1x2
92.5kg - 3x5

Bench
20kg - 2x5
30kg - 1x5
40kg - 1x3
50kg - 1x2
62.5kg - 3x5

Deadlift
20kg - 2x5
75kg - 1x3
105kg - 1x2
125kg - 1x5

HnCqbcX7ytE

Yesterday, was a good day to workout. I felt ****ing strong as ****. Squats were easier than expected. My bench is decent, I can't wait to push to 80kg+ ! My deadlift were pretty good today I managed to pull 125kg but my last rep my back was slightly rounded.. no vid on d/l one of the trainers caught us recording.. oh wells.

Heading to the gym TOMORROW!!

[AurioNgo]

I'm actually taking a week off training this week. I do miss the gym though but I'm cramped up with assignments :( and I think resting this week will do me some good :D

[brendonchhor]

^ well said

[AurioNgo]

Finally got to train yesterday!!!!!!!! I added additional workouts from my horrible diet past few days.. LOL I ate 1/3 of a jack pack (2 whoppers, large fries, medium onion rings, 2 sundaes, 2 small drinks(refillable)) that was on a saturday night, the next morning i ate pho(a bowl and a half) I ended up doing my Workout B, ab work, 15-20min cardio and went in sauna for the first time in a few months LOL i think i'm going to start going again.

Workout B - 3/07/11

Squat
20kg - 2x5
37.5kg - 1x5
50kg - 1x3
75kg - 1x2
92.5kg - 3x5

Press
20kg - 3x5
25kg - 1x3
30kg - 1x2
42.5kg - 1x3, 1x4, 1x4(Feelsbadman.jpeg :( my shoulders are one of the weakest muscles i have)

Power Clean
20kg - 2x5
25kg - 1x5
30kg - 1x3
35kg - 1x2
40kg - 5x3(I'm finding it so hard to ****ing power clean, im raging brah :( )

[AurioNgo]

It's been a month since I've started SS!
My Squat are going through the roof!! I'm not really struggling on my current squat(92.5kg) before I couldn't even complete a set of 90kg 3x5 without struggling.

My Bench has been all over the place so I don't really have much to say but I'm finding my current bench(62.5kg) mediocre, it's not too hard or easy.

My Deadlift has became weaker :/ I was struggling with 125kg(current deadlift) but I still manage to pull it, I'm kinda scared doing 130kg this week.

My Press has always been my weak point, my shoulders are weak especially for my size.. but I hope to achieve at least 55kg press when I finish SS.

My Power Cleans haven't really changed this whole time I've been doing it. I'm still learning it, I'm getting pretty frustrated with my flexibility and what not I need my mate(randyyle) to help me out with it.

My overall progress I'm happy with it so far, I hope to achieve much more within the next few months!

[AurioNgo]

Workout B 8/07/11

Squat
20kg - 2x5
37.5kg - 1x5
50kg - 1x3
75kg - 1x2
95kg - 3x5

Press
20kg - 3x5
25kg - 1x3
30kg - 1x2
42.5kg - 3x5 (F'UCK YEAHHHHHHHHHH I GOT THEM ALL)


Power Clean
30kg - 5x5
40kg - 5x3
I'm getting better! :D I'm just still learning to perfect my PC so I don't injury myself.

Yesterdays workout was good LOL I was scared I wouldn't make my lifts but thank god I did :D:D:D looking forward to getting my 100kg squats!

[randyyle]

Wednesday for 2 plate squat

[AurioNgo]

Workout A - 11/07/11

Squat
20kg - 2x5
35kg - 1x5
55kg - 1x3
75kg - 1x2
97.5kg - 3x5

Bench
20kg - 2x5
30kg - 2x5
45kg - 1x3
55kg - 1x2
65kg - 3x5

Deadlift
50kg - 2x5
70kg - 1x3
115kg - 1x2
130kg - 1x5 (touch and go)

Fuarkkkkkkkkkkk, went gym yesterday at 6 in the morning, I had about 3 hours sleep LOL I had to go school :( but yeah I'm glad I still got my lifts but I felt like **** the whole day. Tomorrow, I'll be getting my 100kg SQUAT!!!!!!!!!!!!! YEAHHHHHHHHHH BUDDY CAN'T WAIT!

[AurioNgo]

Fuark 100kg COME AT ME! heading to the gym!

[AurioNgo]

Workout B - 13/07/11

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
80kg - 1x2
100kg - 3x5

Press
20kg - 3x5
25kg - 1x3
35kg - 1x2
45kg - 1x4(cheated the first one)
40kg - 1x5
40kg - 1x4(cheated last one)

Power Clean
30kg - 3x5
40kg - 5x3

For this workout, I'm pretty happy even though I failed my shoulder workout zzzzzz LOL I think I'm planning to reset soon anyways for shoulders. I'm hoping to get 45kg this sunday! 18/07/11 but I GOT 100KG SQUAT!!!!!!!!!!!!! YEAH BUDDY!

oh yeah sorry for updating :( lol I completely forgot!

[AurioNgo]

Workout A - 15/07/11

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
80kg - 1x2
102.5kg - 3x5

Bench
20kg - 2x5
35kg - 1x5
45kg - 1x3
60kg - 1x2
67.5kg - 3x5

Deadlift
60kg - 2x5
110kg - 1x3
135kg - 1x5

My left shoulder and wrist hurt throughout my session due to squats! My shoulder flexibility isn't great and my wrist was bent until I change the grip around. I think I'm going to work on my flexibility within the future.

[supbrew]

Workout A - 15/07/11

My left shoulder and wrist hurt throughout my session due to squats! My shoulder flexibility isn't great and my wrist was bent until I change the grip around. I think I'm going to work on my flexibility within the future.

Warmup your shoulders before squatting and **** bro, It helps!

[AurioNgo]

Warmup your shoulders before squatting and **** bro, It helps!

did some weird stretch randy told me! slightly effective :D

[AurioNgo]

Workout B

Squats
20kg - 2x5
40kg - 1x5
60kg - 1x3
80kg - 1x2
105kg - 2x5
105kg - 1x1
105kg - 1x4(wrist ****ed up in my first set so i racked it again and then done it!)

Press (I reseted today down to 35kg)
20kg - 3x5
20kg - 1x3
25kg - 1x2
35kg - 3x5

Power Clean
30kg - 3x5
40kg - 5x3

Okay, my squats are going pretty well :D, my press i've just reseted and my power clean I think I'm going to START adding more weight on seeing as my form is getting better and I need to catch it quicker then I'll be good :D