jshaw's Starting Strength log

[jshaw5]

After a layoff of well over a year from working out due to a pregnant wife, subsequent baby, and utter laziness, I have finally decided it's time to make a change. I'm 32 years old at 5'11" and 245lbs, which is about 50lbs of fat added over the past two years I've always been more of a bodyweight and dumbbell user, but I've decided to make the transition over to barbell training. I just picked up Rippetoe's Starting Strength (3rd ed) last week, gave it a good read, and committed myself to start today. Given that I haven't really done any barbell training since high school, I couldn't even try to guess what kind of weight I should start at, so I'll just figure that out in my first workouts. Based on the book and the Wiki FAQ, I'm going to start with the following workouts.

Workout A
Squat
Bench
Deadlift

Workout B
Squat
Press
Deadlift

I figure after a couple weeks, my form will be good on the deadlift, and I'll start to alternate in power cleans. I'd also like to eventually start to mix in chinups/pullups and back extensions. I did my first workout today, but I left my notebook in the car, so I'll post my numbers tomorrow.

***EDIT***
Added Starting Work Sets:
Squat - 135
Bench - 135
Deadlift - 175
Press - TBD
Power Clean - TBD

[jshaw5]

First workout was last night. The gym was busy, but fortunately I didn't have to wait too long for anything. I established my starting work sets for squats, bench, and deadlifts. I know I could've done a little more weight on each of the exercises but I didn't want to push it and figured I'd rather start too low than too high. I'm still a bit sore and walking a bit funny today, especially on stairs, so I'm glad I didn't push it any harder.

Squat
45x5
65x5
95x5
115x5
135x5x3

Bench
45x5
75x5
95x5
115x5
125x5
135x5x3

Deadlift
135x5
155x5
165x5
175x5

[whatevergirl]

nice job with your workout...i'm sure you're feelin it today.
just wanted to welcome you here...and congrats on your new bundle of joy.

[hcoyle545]

In on this, I just started SS on Monday as well and same as yourself I started off lower than I'm capable on all the lifts *except bench press. Was benching more than my squat lol*. Also same as yourself i'm using it along with cutting, so i'll check in often to see how you're getting on. Keep er lit!

[jshaw5]

nice job with your workout...i'm sure you're feelin it today.
just wanted to welcome you here...and congrats on your new bundle of joy.

Thanks, the little one is great, I can't believe he's almost a year already. The workout was good, I felt it yesterday, but I think I'm feeling it even more today!!! My plan was to get up and do Workout B this morning, but my legs are still quite sore, so I decided to sleep in another hour and a half and workout tonight. Hopefully the extra 12 hours before my workout will allow my legs to recover a bit more and they won't be so cold and stiff like they are first thing in the morning.

In on this, I just started SS on Monday as well and same as yourself I started off lower than I'm capable on all the lifts *except bench press. Was benching more than my squat lol*. Also same as yourself i'm using it along with cutting, so i'll check in often to see how you're getting on. Keep er lit!

Are you going to do a log? I like going through everyone's SS logs to see how much progress they've made, it's a great motivational tool.

[jshaw5]

Unfortunately due to some family issues, I didn't get a chance to work out Wednesday or Thursday, but I was able to get back to it today for my second workout. I set my starting weight for the press and added 10 lbs on the squat and 15 lbs on the deadlift.

Squat
45x5
65x5
95x3
120x2
145x5x3

Press
45x5
55x5
65x5
70x5x3

Deadlift
135x5x2
155x3
175x2
190x5

[jshaw5]

Monday's Workout...

Squat
45x5
75x5
105x3
125x2
155x5x3

Bench
45x5
75x5
95x5
115x4
145x5x3

Deadlift
135x5x2
165x3
185x2
205x5

Does anyone know why I can't edit my posts? I wanted to add a chart comparing my starting, current, and goal lifts to the first post, but it won't let me edit it.

[TheBigGymnast]

Does anyone know why I can't edit my posts? I wanted to add a chart comparing my starting, current, and goal lifts to the first post, but it won't let me edit it.

You can only edit posts within 24 hours I think. After 24 hours you cannot. I think you can ask a mod to but just post your chart in a new post.

Keep going by the way

[jshaw5]

You can only edit posts within 24 hours I think. After 24 hours you cannot. I think you can ask a mod to but just post your chart in a new post.

Keep going by the way

Thanks. I guess I'll just keep track in my sig.

[jshaw5]

Wednesday's Workout...

Squat
45x5
75x5
105x3
135x2
165x5x3

Press
45x5
45x5
60x5
75x5x3

Deadlift
135x5x2
165x3
190x2
220x5

Squats are starting to get a little harder, but my reps still haven't slowed any, so I'm going to stick with the 10lb increase each workout for now. My shoulders weren't happy today, they're not very flexible to begin with, but were a bit stiffer today. They got a bit sore from the stretch of getting everything in the squats lined up properly, but I was still able to push through the presses. I wouldn't call the deadlifts easy, but definitely feel like I could go heavier if I tried. At this pace I should meet my original end of February goal of 275 by the end of next week I think once I hit that, I'll start alternating power cleans.

[jshaw5]

Friday's Workout...

Squat
45x5
85x5
115x3
145x2
175x5x3

Bench
45x5
75x5
105x5
125x4
155x5x3

Deadlift
135x5
165x3
195x2
235x5

Overall it was a great workout. I did have one issue, when I was warming up, the side of my right leg felt tight and a bit sore. I've had issues with ITBS that took a few days of stretching to relieve, this felt consistent with that. It was a little sore during the squats and deadlifts, but not bad enough to impact my workout. Otherwise the squats felt good, up another 10lbs from last workout, still not slowing down. The bench felt good as well, maybe a little slow on the last rep of the last set, but never felt like I was close to missing the lift. I figure I can probably get a couple more workouts in at 10lb increases before I have to drop to 5lbs. The deadlifts felt good, starting to feel heavy, but I should still be able to hit 275 by the end of next week.

[jshaw5]

Monday's Workout...

Squat
185x5x3

Press
80x5x3

Deadlift
250x5

I don't have my pad with me and I don't feel like trying to remember my warmups, so I just posted my work sets. A weekend of rest and stretching helped my leg out a lot, so I had no tightness/soreness today. Squats went well, up another 10lbs, but the last few workouts my shoulders have been real tight trying to set in the proper squat position. This left my shoulders sore for the press, but I was still able to push through the 5lb increase. Deadlift up another 15lbs, should hit my original goal of 275lbs by the end of the week, at which point I will start alternating in power cleans. My new deadlift goal will be 3 plates by the end of the month. I also increase my squat goal to 245 by the end of the month. I also started doing some of the DC extreme stretches afterwards. I'm hoping the shoulder stretch will really help loosen my shoulders up and make it easier to get into squat position.

[jshaw5]

Wednesday's Workout...

Squat
45x5
80x5
120x3
155x2
195x5x3

Bench
45x5
75x5
105x5
135x4
165x5x3

Deadlift
135x5
165x5
200x3
230x2
265x5

Another solid workout, but the lifts are getting tough. I didn't really struggle much with putting the weight up on the squats, but I'm not sure my form was perfect. The last couple reps, I felt like I was putting too much weight on the balls of my feet rather than keeping balance over the center of my foot. I'll have to take a video next time to see how it looks. Also, my shoulder flexibility just doesn't seem to be getting any better. The last rep on the last set was definitely slow, but I got it up there. I might have to drop to 5lb increments very soon. The deadlift felt heavy, but I still feel like I can pull more weight than I am. Grip is starting to be a factor though. I don't know if my gym allows chalk, I might have to get some of that liquid chalk stuff.

[ddog171]

Nice progress so far, keep it up! Subbed

[jshaw5]

Friday's Workout...

Squat
45x5
85x5
125x3
165x2
205x5x3

Press
45x5
55x5
65x3
85x5x3

Deadlift
135x5
170x5
205x3
240x2
280x5

The squats went great. They still felt heavy, but they felt easier than they have the last few workouts. I know it's not a big number, but I'm excited that I should be up to 2 plates sometime next week. My shoulders were extremely tight to start, possibly worse than they have been to the point where after my first warmup set, I was contemplating taking a break from squats for a little bit and really work on my shoulder flexibility. They got better each set though, and by the time I was in my work sets, they didn't bother me much at all. I think I just need to do a better job of getting my shoulders warmed up and loose before I start my squats.

The overhead press went as expected, went up another 5 lbs, it felt heavy, but not too heavy where I was close to missing a rep.

Deadlifts are getting damn heavy. I'm pretty sure 280 is a PR for me, last time I deadlifted on a regular basis was a couple years ago, I think I got up to 275 then. It's funny how light the first couple warmups feel compared to just a few weeks ago. I did feel like my back rounded a bit on my work set though. Grip is really becoming an issue as well. I had to tighten my grip once or twice, then I had to completely rewrap my hands around the bar for the last rep. I'm gonna have to pick up some of that liquid chalk stuff this weekend, since I'm fairly certain my gym does not allow chalk.

When I first started, I told myself I was going to wait until I felt good with my form on the deadlift before I started alternating in power cleans. Also, my original goal for deadlifts was 275 by the end of the month, but since I've made so much progress already, I decided last week that I would wait until I hit that goal before I started mixing in power cleans. Now that I've hit that goal, it's time to start. I'm going to read through the power cleans chapter in the book this weekend, since I just skimmed through it the first time, knowing I wasn't going to start doing them right away.

[jshaw5]

Nice progress so far, keep it up! Subbed

Thanks!!!! I'm honestly quite shocked at the progress I've made so far. When I started, I set some goal weights that I wanted to hit by the end of February (about 5 weeks into it). I've had to increase those goals a couple times because I've either met them or I'm close to meeting them in half that time.

[jshaw5]

Monday's Workout...

Squat
215x5x3

Bench
175x5x3

45 Degree Back Extension
BWx10x3

Parallel Grip Pullup
BWx4
BWx3
BWx2.5
BWx10x3


Workout was rough this morning. I'll start off by saying I felt like crap, got maybe 5 hours of sleep last night, and had to drag my ass to the gym. That being said, I still made progress, so it was worth the misery.

The 215lb squat this morning felt a lot heavier than Friday's 205. During the last rep or two on the first set, I started to question whether I was going to be able to get the last rep or two on the last set. The second set was a little harder, but was still able to push through it. I added a little more time to my rest before the last set and told myself there was no other option than to get that last set of 5, and I did. I think I am going to chalk this one up to lack of rest and still go for the 10 lb increase next workout.

The bench went pretty much the same as the squats. The first set was heavy, second was heavier, but failure was not an option on the last set. The lack of rest didn't make it any easier, but unlike the squats, I think it's time to drop down to 5 lb increases.

I was supposed to start mixing in power cleans today, but I didn't finish reading through the power clean chapter again, plus I wanted to watch that section of the DVD before starting, so I skipped the power cleans this morning. Instead I opted to do some back extensions and some parallel grip pullups. I managed to get four pullups on the first set, and three on the second set, but I came up a little short on the 3rd rep of the last set. I was honestly surprised I was able to do that many at 235-240 lbs BW. My PR is 15 pullups, but that was when I was under 200 lbs and after a round of p90x, and I haven't done them in probably two years.

[jshaw5]

No workout today. When my alarm went off for the gym, I was on about 4 hours of sleep. Monday's workout was rough, I was pretty sure that if I tried to workout on even less sleep, the results would not have been pretty. I'm also going to start power cleans, so I didn't want to be dead tired while trying to learn them. I figured I was probably better off getting another couple hours of sleep and waiting until tomorrow for my next workout. I'll just hit the gym tomorrow and Saturday, then resume my normal MWF schedule next week.

[j2048]

Your starting weights were pretty high, but still - massive progress!

[mjp202]

Great work so far! Subbed.

[jshaw5]

Your starting weights were pretty high, but still - massive progress!

Thanks. In hindsight, I probably should've started a little lower or went a little slower with the increases. So far it hasn't been a problem, but I'm going to drop to 5 lb increases on the squat and bench, and 10lb increases on the deadlifts to make sure my progress doesn't stall.

[mellowmarshall]

I'm gonna have to pick up some of that liquid chalk stuff this weekend, since I'm fairly certain my gym does not allow chalk.

Did you let them know they aren't running a real gym?

[ismaris]

Enjoying the journal. Keep up the good work! I'm also doing starting strength, and have been pleased with my strength gains.

[jshaw5]

Did you let them know they aren't running a real gym?

Haha unfortunately this gym is my only option at this time. My wife and mother-in-law were already members, so it only costs $10/month, which is about all I can afford since babies are too damn expensive. Plus they take up too damn much room, so I would have nowhere to put a power rack. The absence of chalk isn't even the worst of it. As I was finishing up reading the book, I decided to head over to the gym to do a little cardio and check out the equipment. When I got there, there was no power rack, there wasn't even a squat rack, only a smith machine. I was no happy to say the least, almost scrapped the idea of doing SS. I ended up emailing every other location within a 50 mile radius to see if any others have at least something I could do squats in. Luckily, the gym in the next town over has a squat rack. It kinda sucks since it's like 15-20 minutes away and there's no showers, so I have to drive there, workout, drive back home to shower, then drive over an hour to work, but it's worth it. I just picked up a tube of liquid grip, hope it works as good as it sounds.

[jshaw5]

Thursday's Workout...

Squat
45x5x2
90x5
135x3
180x2
220x5x3

Judging by how far back my elbows are, I think my shoulder flexibility is starting to open up. I think my depth is good, but am I driving my hips enough?

Press
45x5
55x5
65x5
75x2
90x5x3

Is it just me, or does it look like I'm not lowering the bar all the way?

Power Cleans
45x5
55x5
65x5
75x5
85x5
95x5x3


I still didn't get a lot of sleep last night (busier at work, get home later, thus i get to bed later). I did feel a whole lot better than I did Monday though. I think it was because I was pissed at myself for not working out yesterday and I just wanted to take it out at the gym. The squats went good. I thought about sticking with the 10lb increase for one more workout just to hit the two plate mark, but I decided it will probably be better in the long run to just go up 5lbs and wait until next workout to hit that mark. I did a little more stretching with my shoulders beforehand, and it seemed to help a little better.

The overhead press went as expected, went up another 5 lbs, it felt lighter than last time.

Today was my first time mixing in power cleans. I was trying to practice my form a bit with a 25 lb bar at home the other night, but it just feels awkward to me. This morning I started with the bar and worked my way up in 10lb increments. With the bar and the lighter weights, I just feels awkward trying to keep my form, especially in the deadlift part since my gym doesn't have bumper plates and I have to sit much deeper to start. As the weight went up, it started to feel a little more natural, especially since the bar was getting higher with bigger plates. I settled on 95 lbs as my first work set, figured it was light enough to practice my form, but the 25 lb plates raised the bar up enough so it wasn't completely awkward. I'm also having a little trouble with the rack. I think it got a little better towards the end, but I think it might be a combination of low flexibility and my forearms being longer than my upper arms.

I did bring my camera with me as I wanted to see how my form looks, especially in the power cleans. Once I figure out how to edit the movies and upload them to youtube, I'll post them up.

[ddog171]

Squats look good, if you feel like you need more hip drive, sit back a little more, imagine squatting down between your legs (if that makes sense) and being pulled up by chain from the small of your back.

Presses look solid, it looks like you are going all the way down to your chest except on a couple of reps, just concentrate on the full ROM.

Good workout.

[j2048]

Hi there,

Presses to me look deep enough - it's often difficult to tell from the video - I noticed that on my videos it looks like I'm not bringing the bar low enough, but I know that I touched my chest every single time. Strong press btw.

Squat - damn it just flies up. I noticed that on a few of reps (first ones especially) there is some forward knee travel at the bottom of the squat. I was told that it is caused by loosing tension in the back. You might want to post the video in the exercise section of the forum to get some opinions from ppl who are not subbed to your journal. SStrength forums have good video review section as well.

Looks like you are squatting in running shoes. If that's the case I'd recommend you switch to something flat soled (vans or alike) or just do it in socks. Squishy soles of runningh shoes make your position less stable, and the heel diminishes possible hip drive. Same applies to deadz.

Power cleans - Since you are now using these baby plates to learn the movement, I wouldn't bother going all the way to the floor - it's way too low. Your elbows don't go forward enough. There are some good rippetoe videos on the tube about power clean, or if you can watch the Starting Strength DVDs. No more advice from me, because PCs really bothered my knee, so I switched them for rows

Good job!

[jshaw5]

Thanks for the input guys. I was actually coming on here to look into shoes. I know I've always heard that Chuck Taylor's are good for lifting, I think I'm gonna run out and pick some up later today. I do have the SS DVD's and I watched the PC section the other night. I know my elbows need to be further out, but I'm not sure I have the flexibility to get them there. Without a bar in my hands, I can bring my elbows up to where they should be, but my hands are almost by my ears. With a bar, if I try to rack it on my shoulders and bring my elbows up, it shoves my bar into my throat. I'll do your suggestion of not going all the way to the floor with the lighter weights.

[j2048]

I have the same flexibility issue - when I tried the power cleans, the bar would hit my throat. It gets better once you put some weight on it thou.

[jshaw5]

Saturday's Workout...

Squat
45x5
90x5
135x3
180x2
225x5x3

Bench
45x5
75x5
110x3
145x2
180x5x3

Deadlift
135x5
170x5
210x3
245x2
285x5

I really wanted to get a video of my deadlift to check my form, but when I got to the gym I realized the battery in my camera was dead I also never got around to picking up some better shoes, so I just kicked off my shoes for my worksets on the squats and deadlifts. I also used Liquid Grip for the first time. I would definitely recommend this stuff. When you first put it on, it feels and smells like hand sanitizer, but once it dries (about 20-30 seconds), it leaves a white residue on your hands that looks similar to a good coating of chalk. You can definitely feel the difference, almost like your skin is grabbing onto the bar. I reapplied before my deadlifts, but not because it had worn off, I just didn't get the best coverage on my first application.

Squats were good, felt like I was driving my hips better, wish I had video to confirm. Felt good to hit the 2 plate mark. Should be able to hit my end of the month goal of 245lbs, then the next goal is 3 plates by the end of April.

Bench was real hard, last rep or two on the last set was real slow, but I got it. I probably should've dropped to 5lb increments a few workouts earlier, but we'll see how long I can keep them going now. I'm only 5 lbs away from my end of the month goal, then I'm shooting for 225lbs by the end of April.

For deadlifts, I had decided to switch from 15lb increments to 10lb increments, but I remembered I had some back rounding in my last workout, so I didn't want to go up as much. Also I wanted to stick with weights ending in 5 so I didn't have the deal with 2.5lb plates (plate math is not fun before 7am lol). Form felt better, I think I did a much better job of keeping my back flat than last workout. Assuming I can keep 10lb increases going for at least the next few workouts, I'm just going to miss my end of month goal of 3 plates, though I should be able to hit it in the first workout of March.