jshaw's Starting Strength log

[Juggernaut0]

Nice pulling. Looked pretty easy.

[ddog171]

Deadlifts look good. Nice job.

[jshaw5]

Friday's workout

I decided to skip squats today. I had my first softball game last night, was planning on being pretty sore today from a lot of running around. I actually feel pretty good today, probably because our pitcher didn't show up so I did have to run around the outfield all night Even though I'm not sore like I expected, I'm still a bit tired and I don't think I would've had the energy for squats. This was only the second time since I started SS that I didn't start a workout with squats, it felt weird to not squat. I also opted to sleep in another 20 minutes and go to the closer gym. This one is only 5 minutes away from home, but I usually go to one that's 15 minutes away since the closer one doesn't have a damn squat rack.

Tracked a workout for 1,357 pts

Barbell Bench Press:
45 lb x 5 reps (+36 pts)
85 lb x 5 reps (+47 pts)
130 lb x 3 reps (+51 pts)
170 lb x 2 reps (+56 pts)
215 lb x 4 reps (+103 pts)
195 lb x 5 reps (+99 pts)
195 lb x 5 reps (+99 pts)
195 lb x 5 reps (+99 pts)
This gym has a different bar and different plates, honestly not sure if I'm 100% confident that 215 at the other location is the same as 215 at this location, but I decided to give 215 another shot. I did like this bench a lot better than at the other location and they seem to have more plates, but otherwise this location sucks ass. They don't have a squat rack, the bar for the bench is the only 45lb bar they have, and there's hardly any floor space. I couldn't quite get the 5th rep on the first set of 215, so I dropped down to 195 and did 3 sets of 5. These were harder than I expected, but the fail on 215 beforehand didn't help. I'll do 5 lb jumps going forward and hopefully blast past 215. I'm thinking of switching from alternating bench/press every other workout to bench Mondays and Fridays and press on Wednesdays. Thoughts?


Pendlay Row:
75 lb x 5 reps (+33 pts)
105 lb x 5 reps (+40 pts)
135 lb x 3 reps (+39 pts)
170 lb x 5 reps (+62 pts)
170 lb x 5 reps (+62 pts)
170 lb x 5 reps (+62 pts)
These were heavy, probably a little bit of cheating.

Barbell Bench Press - BBB:
115 lb x 10 reps (+68 pts)
115 lb x 10 reps (+68 pts)
115 lb x 10 reps (+68 pts)
115 lb x 10 reps (+68 pts)
115 lb x 10 reps (+68 pts)
Threw these in for more bench volume. Last couple reps on the last set were tough.

Barbell Curl:
60 lb x 8 reps (+17 pts)
60 lb x 8 reps (+17 pts)
60 lb x 8 reps (+17 pts)
Halfway through the 10x5 bench, I decided to superset these in. This was my first time doing curls in quite a long time, so I decided to go light.

Decline Sit-Up:
10 reps (+8 pts)
10 reps (+8 pts)
10 reps (+8 pts)

Alternate Hammer Dumbbell Curl:
20 lb x 12 reps (+18 pts)
20 lb x 12 reps (+18 pts)
20 lb x 12 reps (+18 pts)

Song of the Day:

[Juggernaut0]

Nice work.

I would say just stick with alternating bench/press for now. Any type of pressing is already hard enough to move up in weight, so I would just stay with it for the time being.

[ddog171]

Nice work.

I would say just stick with alternating bench/press for now. Any type of pressing is already hard enough to move up in weight, so I would just stay with it for the time being.

Agereed. Keep with the alternating of presses.

[jshaw5]

Monday's workout.

Weight - 220.4 - still moving downward, even after a nice carbup this weekend
Sleep - did I even sleep? Alarm went off at 5:30, felt like it was 2:30
Mood - do I even lift? Today was definitely an off day for me. Even though I only skipped squats for one workout, it just felt like I hadn't squatted in the longest time. All around just knew gym wasn't going to be good this morning. On the bright side, I went sleeveless on the elbows, still no pain.

Tracked a workout for 1,490 pts

Barbell Squat:
45 lb x 5 reps (+31 pts)
100 lb x 5 reps (+45 pts)
160 lb x 3 reps (+54 pts)
225 lb x 2 reps (+71 pts)
280 lb x 5 reps (+153 pts)
305 lb x 5 reps (+181 pts)
330 lb x 1 reps (+117 pts)
275 lb x 5 reps (+148 pts)

I started to reread SS, almost through the squat chapter. It's amazing how much more it all makes sense the second time through after having squatted regularly the past few months. I did notice a few things in the chapter that should help improve my form a bit more. I think I was thinking too much about everything, trying to recite the whole chapter to myself with 300+ lbs on my back. 280 wasn't too bad, 305 was harder, but neither felt too heavy. I'm not sure what happened on 330, the first rep was hard, but not a grinder. The second rep I got to the bottom and it was like I wasn't ready to go back up, so I think I paused a little at the bottom, and there was no coming back from that. I thought about taking a break and giving 330 another shot, but I decided to do a set of 275 and try to work on form a bit more. While I'm not happy about my fail, I have been going strong for 3 months now, this is my first fail at almost 200 lbs over my starting squat, and I've done this all on a ~500 cal deficit , so I'm not devastated by this. I'm not going to do a full reset just yet, I think I might just step back to 315 and go back to sets across, since the ramping sets were only intended to be a temporary deload.

Standing Barbell Shoulder Press:
45 lb x 5 reps (+49 pts)
65 lb x 5 reps (+56 pts)
90 lb x 3 reps (+53 pts)
115 lb x 2 reps (+53 pts)
140 lb x 5 reps (+94 pts)
140 lb x 5 reps (+94 pts)
140 lb x 4 reps (+85 pts)

I felt a lot stronger on 137.5 last Wednesday. I grinded out the first two sets, but the last set sucked. I think I got too impatient and didn't rest enough after the second set. I killed myself taking breaks in the middle of the last set, especially at the bottom. After the fourth rep, I stupidly took another break at the bottom and as soon as I did that, I had no chance to even get the bar moving for the last rep. I think this was due to not resting enough between sets, lack of sleep, and just being drained from the failure on squats. I'm going to continue upping the weight 2.5 lbs at a time.

Power Clean:
95 lb x 3 reps (+30 pts)
135 lb x 4 reps (+45 pts)
I really want to keep these in my routine, but I keep coming up with excuses not to do them. I did a warmup set at 95 and my first work set at 135, but I decided that since I'm still catching the bar with my hands, I should stop before I aggravate my forearm. I think for now I'm just going to completely remove them from my programming.

Wide-Grip Pull-Up:
5 reps (+42 pts)
5 reps (+42 pts)
5 reps (+42 pts)
Decided to switch it up from the parallel grip pullups, these were definitely harder. Probably had a tiny bit of kipping to finish the last few inches on a couple of the reps.

Hanging Straight Leg Raise:
8 reps (+5 pts)
Wanted to do more, but ran out of time. I need to get some more ab exercises. Other than these and ab wheel, which I can't do because of my elbow, what are my best options?

Song of the day:

[Juggernaut0]

Still jelly of squats. Awesome depth too.

That 1st rep of 330 didn't look too bad. 2nd, yeah you paused it pretty well, and that did you in. lol

[Woody-5]

Soid squats and presses fella
330 has to be tough after the 305x5 set!

[ddog171]

Couple of things. I would wear your chucks in presses also. I always wear my lifting shoes on these, and when I don't I notice my balance is a little off.

On your top sets of presses wear your belt, you did for the last two sets but not for your first set. Also, if you need to rest on the press, rest locked out. When you are resting on at the bottom it is like resting at the bottom of a squat, not a good place to catch your breath.

Those press sets look like a grinder, way to tough it through though. (weird looking sentence)

Keep on grinding.

[pezking7p]

/agree on shoes for press, balance is way better with good shoes while pressing.

Squat/bench....Just gonna have bad days sometimes. Usually if I'm doing well, and then fail a set suddenly, I look to rest times...not sure what your rest periods are but don't hesitate to rest 7-10 minutes between squat sets.

[The Shoeless Wonder]

i like pressing in deadlift slippers

[jshaw5]

For the squats, I think I was just overthinking things, trying to remember everything I just read in the middle of my reps. I always take at least 5 minutes, if not closer to 10 minutes between work sets, but I might have shorted myself thinking I didn't have to rest as long since I was doing ramping sets rather than sets across. I think I'm going to ramp up to 330 again Friday and see how it goes.

For press, I agree I should've left my chucks on. I was just kinda pissed about the squats and when I took my knee sleeves off, I didn't feel like tying my shoes again, so I just slipped my sneakers back on. The last set I'm positive I rushed into too quickly. I was just trying to blast it out and couldn't keep up with my own pace. I can't remember how many of my subs I've told the same thing about resting at the top instead of the bottom, and I still do it, twice in one set too. I'm actually a little impressed with myself that I grinded out the 3rd and 4th reps after that first break on the last set. I'm not worried about this one, I had all my reps if I rested long enough, I'll still go up 2.5 lbs on Friday, and I'm positive I'll hit all my reps.

[IfNotNow]

Did I read correctly that this was your first failed squat rep, at 330? That is seriously impressive. You are super-human.

As someone who has failed a fair share of squat reps now, let me tell you that even with the worst-feeling workout fails, sometimes the following workout is just as surprisingly strong. Diet, sleep, rest time, distractions... all sorts of things could contribute to it. I wouldn't reset until you really have to.

Way to go on the progress man.

[jshaw5]

Thanks. Yea 330 was my first failed rep on squats, which is why I'm not upset about it. I have been doing ramped sets the past few workouts as a way to try to deload a little while still progressing the top set, so at some point soon, I'll take a small step back and switch back to sets across. I have every intention of dominating that 330 on Friday.

[Bumpus]

What about a 5/3/1 set up for your ramped sets? For example you are attempting 330, let's call that your 1+ or 95% set. So that means 345 would be your training max. 85% would be 295 and 75% would be 260. This might keep you fresher for the top set and progressing a bit longer before you need a deload.

[hcoyle545]

Thanks. Yea 330 was my first failed rep on squats, which is why I'm not upset about it. I have been doing ramped sets the past few workouts as a way to try to deload a little while still progressing the top set, so at some point soon, I'll take a small step back and switch back to sets across. I have every intention of dominating that 330 on Friday.

It's absolutely crazy that you've got so high on all your lifts while in a deficit without stalling.. beastmode activated.

[jshaw5]

Wednesday's workout

Weight - 219.6
Notes - I got the usual ~5 hours of sleep last night. I usually go at night for deadlift day, but I had to go in the morning today. Also, I had softball game last night, did a lot of running, my legs were a bit sore this morning. I had considered pushing my workout back a day, but I have another game tonight, so my legs will probably be just as sore tomorrow.

Tracked a workout for 1,772 pts

Front Barbell Squat:
45 lb x 5 reps (+36 pts)
80 lb x 5 reps (+45 pts)
115 lb x 3 reps (+46 pts)
150 lb x 2 reps (+49 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)

Getting a little heavy, but probably felt heavier since my legs were sore from running last night. Got the last two sets on camera. Would love some feedback since I'm still pretty new to front squats and I haven't had many opportunities to get these on camera.

Barbell Bench Press:
45 lb x 5 reps (+36 pts)
80 lb x 5 reps (+45 pts)
120 lb x 3 reps (+48 pts)
160 lb x 2 reps (+53 pts)
200 lb x 5 reps (+102 pts)
200 lb x 5 reps (+102 pts)
200 lb x 5 reps (+102 pts)
115 lb x 10 reps (+68 pts)
115 lb x 10 reps (+68 pts)
115 lb x 10 reps (+68 pts)
115 lb x 10 reps (+68 pts)
115 lb x 10 reps (+68 pts)

200x5x3 wasn't too heavy, but I didn't expect it to be since I just reset on Friday. 115x10x5 was done after deadlifts, 30-60 seconds rest between sets. These got pretty rough by the end, but I hit all the reps. I'll probably jump to 125 next time. Just got the last 200x5 on camera.

Barbell Deadlift:
135 lb x 5 reps (+57 pts)
195 lb x 5 reps (+86 pts)
260 lb x 3 reps (+107 pts)
320 lb x 2 reps (+136 pts)
385 lb x 0 reps (0 pts)
315 lb x 1 reps (+106 pts) (10 sec hold)
385 wouldn't budge. I'm hoping it was just because I was tired and my legs were sore and not because eating on a deficit is interfering with my recovery. I had decided to use my versa gripps, but I don't like trying to adjust to new things on heavy sets, so I just used them on every set. These things are pretty awesome, grip is amazing. I did a 10 second hold on 315 without the vg's to give my grip a little bit of work.

Song of the day:

[ddog171]

How long is your workout now that you added some BBB to it? What is your plan with deadlift? Stay the course or reset?

[jshaw5]

The BBB bench really doesn't add much if any time to my workouts. If I didn't do the 10x5, I would've done 3 sets of weighted dips, but I take much longer breaks between sets on those, so the extra bench took less time. My plan is to go for 385 again next week. Hitting 375x5 last week, there's no reason I shouldn't have been able to hit at least a couple at 385. I'm hoping that with fresh legs, I'll get it off the floor no problem next week. I was thinking about switching the order to deadlift, bench/press, then front squats so that I'm deadlifting with fresher legs. Is that a good idea, or should I keep it the way it is with front squats serving partially as a warmup for deadlifts?

[ddog171]

I always hated deadlifting after squats, but it does serve as a good warmup. I would keep it as it s. like you said, you got 375 last week with out a hitch, so don't let one day throw you off. You will get it next time.

[OrangeOcelot]

Followed link after seeing you post in the 5/3/1 thread...

JShaw, looks like a good start and solid progress to your workout return! I know your numbers might be a little skewed to the low side just because of the conditions of having such along time layoff, but there is no denying the progress on your lifts - good job man. Also impressive that you're doing it while losing weight. In fact, we had similar starting points and goals in terms of weight. I breezed through some of your videos and will have to check out some more later - your squats are looking juicy with that depth! I only caught one of your early power clean videos, and the only thing I would mention is that you can try to catch underneath the bar a bit more (like a front squat position) as opposed to getting the bend in the back. Granted, it was one of your early videos and you were likely getting the form back more than anything - your progress speaks for itself.

/new copy pasta - but srs.

[Woody-5]

Fronts look good. Shove the knees out and the elbows up- really drive the bar back hard towards your neck and it'll help you stay upright when the weights get heavier
Don't sweat the missed dead- you'll nail it next time

[jshaw5]

Fronts look good. Shove the knees out and the elbows up- really drive the bar back hard towards your neck and it'll help you stay upright when the weights get heavier
Don't sweat the missed dead- you'll nail it next time

Yeah, I'm still working through flexibility issues that prevent me from getting in a perfect rack position, but it's slowly getting better. Any stretches I can do on a regular basis that will help this?

Followed link after seeing you post in the 5/3/1 thread...

JShaw, looks like a good start and solid progress to your workout return! I know your numbers might be a little skewed to the low side just because of the conditions of having such along time layoff, but there is no denying the progress on your lifts - good job man. Also impressive that you're doing it while losing weight. In fact, we had similar starting points and goals in terms of weight. I breezed through some of your videos and will have to check out some more later - your squats are looking juicy with that depth! I only caught one of your early power clean videos, and the only thing I would mention is that you can try to catch underneath the bar a bit more (like a front squat position) as opposed to getting the bend in the back. Granted, it was one of your early videos and you were likely getting the form back more than anything - your progress speaks for itself.

/new copy pasta - but srs.

Thanks, and welcome to the log. Do you have your own log, or just log int he 5/3/1 thread? My form on power cleans is still pretty crappy, which is one of the reasons why I haven't stayed consistent with them in my routine. It's a combination of flexibility issues getting into a good rack position, plus I think I have trouble getting past a mental block that I can't let go of the bar. I think what I really need to do is drop to like 115 and just keep practicing form at that weight.

I always hated deadlifting after squats, but it does serve as a good warmup. I would keep it as it s. like you said, you got 375 last week with out a hitch, so don't let one day throw you off. You will get it next time.

Yeah I'm hoping this was just due to lack of rest and general soreness/tiredness in my legs from running around the night before. I'm off work next week, so I won't have to get up at 5:30 to head to the gym, plus I'll be able to get some food in my system before I go.

[jshaw5]

Friday's workout

Tracked a workout for 1,239 pts

Barbell Squat:
45 lb x 5 reps (+31 pts)
115 lb x 5 reps (+50 pts)
185 lb x 3 reps (+65 pts)
255 lb x 2 reps (+87 pts)
325 lb x 5 reps (+207 pts)
325 lb x 5 reps (+207 pts)
325 lb x 5 reps (+207 pts)

Decided to go back to sets across for the work sets. The ramping sets were intended to just be somewhat of a deload, I think the sets across is better to continue progression. I contemplated dropping to 315, since 310 was the last weight I did 5x3. I felt like if I did that, the workouts I did with ramping sets would've been kind of a waste and I probably would've been better off going with a few light squat days instead. I decided to go for 325, since that was the last weight I hit for a set of 5. Damn these were heavy as hell. I'm glad I went for 325 since I got all the reps, but it probably would've been smarter to go for 315, especially since my legs still didn't feel 100% recovered from earlier workouts and running. I took legit 10-12 minute breaks between sets. Absolutely destroyed my adductors, could barely walk when I was done Form wasn't perfect, but after watching the videos, it looked better than it felt. Depth on the last two reps of the last set were questionable, and I did GM the last rep a good amount.

Standing Barbell Shoulder Press:
45 lb x 5 reps (+49 pts)
65 lb x 5 reps (+56 pts)
90 lb x 3 reps (+53 pts)
115 lb x 2 reps (+53 pts)
142.5 lb x 4 reps (+87 pts)
142.5 lb x 4 reps (+87 pts)

My elbow was starting to act up a tiny bit after squats, so I think I'm going to have to start wearing the elbow sleeves for squats again. Just barely missed the 5th rep on the first set, I was grinding away, thought I had it, just couldn't quite finish it. I think it was a combination of being so drained from squats and my elbow starting to bother me a bit. I went for a second set, got 4 again, but I knew as soon as I started the 5th rep it just wasn't happening. Since I got a late start this morning, I took longer breaks than usual during squats, and my elbow was getting a little worse, I called it a day. If I hadn't done squats, I'm confident I had 5x3 no problem.

Song of the day:

[MatTheCur]

You're pulling 315 > my pulls ... But you're welcome for the call-out

Lookin' slick in here!

Your form looks pretty awesome too Like Ironlife said, 4 plates is 'round the bend!

[Ironlife]

325x5! Damn dude, you gonna be at 405 soon enough i feel> awesome progress going on in this journal

[Juggernaut0]

I want that squat. 40 lbs. away... Bleh...

[Bumpus]

Nice work on dat dere squat. Your knees are staying more planted too.

[jcranston]

I thought I was subbed in here, guess not. FIXED!!!

Smashed it today!

[jshaw5]

You're pulling 315 > my pulls ... But you're welcome for the call-out

Lookin' slick in here!

Your form looks pretty awesome too Like Ironlife said, 4 plates is 'round the bend!

325x5! Damn dude, you gonna be at 405 soon enough i feel> awesome progress going on in this journal

Thanks! 4 plate squats I'm sure are beyond any realistic goal for SS, but I'm planning on maxing whenever I decide to transition off SS, and I have every intention of hitting at least 4 plates for a single

I want that squat. 40 lbs. away... Bleh...

I want your bench, so we'll call it even.

Nice work on dat dere squat. Your knees are staying more planted too.

Thanks. I was surprised how much better they looked than they felt.

I thought I was subbed in here, guess not. FIXED!!!

Smashed it today!

Welcome back. I don't know how many times I've had that happen to me.