Starting STARTING STRENGTH from an Unusual Point

[wmcjhi]

I have seen starting strength recommended many times on this site and always thought it seemed like a good "beginner" routine but always considered myself beyond the beginner stage and beyond my "newbie" gains. Of course I was an idiot to think that and should have been doing this a year ago (join date is much older than when I actually starting lifting with any clue of what I was doing).

After being dissatisfied with my gains in strength over the past few months and starting strength lingering in my mind, I decided I don't have anything to lose and am going to give it a shot.

Here's my story (the short version):

Approximately 2 and a half years ago - 6'1" - 138 LBS (22 years old). This is when I decided I needed to do something.

About a year later: 170 LBS

Another Year and Half after that: 190LBS

Current - 194lbs in the morning

I have been operating on an every other day upper/lower split with rest days as I felt I needed them. Caloric intake has been around 4000 with macros around 40:30:40 and eating relatively clean.

GOING INTO STARTING STRENGTH (and I feel this is the differentiating part), my lifts were as follow:
Deadlift - 315x5
Squat - 235x5 (High Bar)
Bench - 175x5 (on a good day, 165x5 on bad)
OHP - unknown x 5 - 135x2 max

All of these were for 1 set only. While these are certainly not earth-shattering (and I still consider them to be quite weak with respect to my goals), they are likely higher than average when starting this program.

With that said, I started with the workout A on Sunday (Squats/OHP/Powerclean) and results will follow in the next post.

I skipped past the first couple phases simply because I feel that I am comfortable enough with the lifts (although I did learn many good tips from the book on each of the lifts) to be familiar with my 5RM and wanted to get to the "meat" of the program, so to speak (10lb increases are not realistic for me each session as they would be for a total beginner).

So, here we go. I am interested to see what kind of progress can be made and am excited to be on a true "program" for the first time since finding my way into the weight room a couple years ago.

I will update after each workout and hope to be squatting 3 plates and deadlifting 4 by the end of the year. Linear gains (if any are available) would put me well beyond that and I would be more than happy with that!

Thanks for checking in!

[wmcjhi]

First day was Yesterday, Sunday 1/29. I won't be operating on the standard M/W/F due to the gym having only 2 racks and basically no availability around 6pm on Mondays.

SQUATS
Warm-up
45x5x2 (new to low bar squats and making sure my form is solid)
95x5
135x5
185x2
205x5x3

Squats felt relatively easy, last couple reps took a little extra "push" on the last set, but overall felt good and like I could handle more.

Press

45x5
95x3
115x5x3

Press felt good, this is more than I have pressed in the past (last time was several months ago and was 95x5) but after warming up at 95, I knew I had much more in me for the work sets. Last rep was a little bit of a struggle on sets 2 and 3, but I have struggled more and still got the rep. Overall felt good and am eager to increase to 120 next time.

Power Clean

45x3
95x3
135x3x5

Power cleans felt VERY good. I have performed them in the past but the SS book helps a lot with form and especially my last set at 135 felt great. The bar was really exploding up and I felt ready to add more. Definitely looking forwarding to working on PCs as this is the exercise I have performed the least frequently in SS.

I should also point out that I have not 100% read the book yet and will surely find that I'm doing something incorrectly or incompletely as I keep reading, but I felt comfortable enough with the basics to get started.

Next workout: Tuesday (Squat, Deadlift, Bench)

[wmcjhi]

Workout #2 was yesterday - Squat, Bench, Deadlift.

I went in with pretty good energy, but I've been a little short on sleep the past few days. Nothing too crazy and certainly wasn't going to make any excuses.

Had to wait a while for a rack but was able to work in with a guy that I have let work in with me before, so that was nice.

45 x 5
95 x 5
135 x 5
185 x 2
210x5x3

Not too much trouble on the squats and I was definitely working on shorter rest than normal since the gym was absolutely packed. For some reason that just put me in a mood to work quickly and efficiently. The last couple reps were a little slow, but I'm really liking the low bar squats as I feel much more stable and powerful and don't really feel like I'm struggling when the bar slows like I used to on high bar.

On to deads.

185x3
225x2
275x1
315x5

Felt like I really killed it on the deads. 315x5 came easier than it has before and I was very happy with these. Also was operating on shorter rest warming up, but gave it a good few minutes before the work set. This was also the first time I have only done 185x3 as I usually warm up at 185x5 and 225x5. I was still plenty warm from the squats and I feel like the extra energy I saved on the warmup came in handy on the work set.

Bench
45x5
95x5
135x3
155x5x3

This was pretty easy. It felt VERY strange doing bench after being so tired from squats and deads and I was worried I wouldn't be able to put up too much weight. As it turns out, I had so much adreline/testosterone/whatever flowing from the squats/deads that I was able to push the weight pretty easily. I will PROBABLY stick to 5lb jumps as much as I am tempted to go to 165 next time as I feel like I am more likely to spontaneously and catastrophically fail on bench after squats/deads than when I start off with Bench and am at full strength.

Liking it so far, annoyed to have today off, but excited to hit Squats/OHP/Deads Thursday with full rest. It should be deads, right? The powercleans and deads alternate in that slot?

Thanks for reading!

[wmcjhi]

Just noticed I have sort of been doing this back asswards. Thursday will actually be Squats/Press/Deads. Then next workout will be Squats/Bench/Power Clean/Chins (maybe on the chins).

I had mis-read part of the routine where Rip mentions subbing in back extensions and got confused. Also had my order messed up yesterday on benching after deads. Frankly, I liked this order, but will stick to the program and admit that I don't know better.

[wmcjhi]

Another successful workout last night, although the squats got harder than I was expecting.

My warmup was interrupted by a couple girls who decided to come set up literally in the path of my bar in the squat rack and do pretend hang clean and presses (which ended up being reverse curl and presses with 20 lb barbells). I moved to the power rack and got back to business rather than argue (it had just opened up and the squat rack safeties in my gym are WAY too high anyway).

So, squat was as follows:
45x5
95x5
135x5
185x2
215x5x3

Squats were a bit harder to grind out than I expected on the final reps of sets 2 and 3, but I still felt very under control even if straining. I'm really really liking the low bar squats for this reason.

Next up were overhead presses.
45x5
95x3
110x5x3
Last time 105 took a little bit of extra work on the final rep in sets 2 and 3 and this was no different. Felt good and I feel like I will be ok on the next increase, but I definitely need to keep eating.

Deads:
185x3
225x2
275x1
320x5

Deads felt great. Felt more power than I ever have before. Usual my 275 warmup is where I start to feel it and 275 flew up this time. I am looking forward to continuing to work on deads as I feel like my form is definitely falling into place and I am generating good power. It's against what rip recommends, but I am LOVING my adidas adipure trainers (think vibram five fingers for the unfamiliar). Getting "under" the bar a little more being lower to the ground is really helping with deads.

Now a couple days off, then Squat, Bench, Power Cleans (back on track after starting off a little weird). I was originally considering not taking the two days off and just keeping on every other day, but I could tell yesterday that I will definitely be needing the extra day.

Thanks!

[wmcjhi]

Two days off and was back at it yesterday.

I took an extra warmup set for squats since it felt odd to do them after a few days. It was also cold outside and I could feel that I was going to need the extra set.

Squats:
45x5x2
85x5
135x3
185x2
220x5x3

These weren't easy, but I didn't have to struggle too much either. Probably a bit less effort than the last workout at 215 overall.

Bench Press:
45x5
85x5
135x3
160x5x3

Overall very little struggle, bar slowed a little bit on the 5th rep in all 3 sets. My focus wasn't really where it normally is here, but I feel good and ready to up it again next time.

Power Cleans:
45x3
95x3
140x3x5

First couple sets felt a little awkward, but my form came together much better for the final three sets and the weight was moving pretty easily. I'm finding that proper form and explosiveness is really the key here rather than overall strength. I'm definitely ready to move to 145 next time.

Another good day and I was happy to have the extra day rest as I felt much more fresh than the last workout. Now I have today off and Squat, Press, Deadlift tomorrow.

Thanks!

[wmcjhi]

Just noticed I put 110 for the OHP last time. Should have been 120. Will be going for 125 today.

Thanks!

[KSUtfx]

In a relatively same lifting experience situation but trying HST, so I'll follow along. Subscribed!

[wmcjhi]

Gym was very busy yesterday but I managed to walk up to one of the only two racks right as someone was finishing so lucky me.

I was definitely nervous for this workout due to drinking and eating like **** Sunday afternoon (superbowl) which I haven't done in months. I was definitely groggy, tired, and gross feeling Monday so I was hoping it'd be all cleared out by workout time.

First up were squats:
45x5x2 (I'm liking the extra set with just the bar)
95x5
135x3
185x2
225x5x3

Work sets were tough. The first set was actually harder than the second two for whatever reason, but I managed to get through it all. Next time will probably be a struggle but I'm pretty sure I'll be able to push 230.

On to OHP:
45x5
95x3
125x5x3

These were EXTREMELY hard. The bar completely stopped on the 5th rep on the final set and I somehow found the motivation to get the 5th rep, albeit very slowly. I really had to concentrate on each of the work sets to NOT turn it into a push press since the weight was getting heavy but I managed to keep the form very strict without help from the legs or excess leanback. I'm happy to have a big break before hitting these again.

Finally, Deadlifts:
185x3
225x2
275x1
325x5x3

Deadlifts felt good again - 275 is getting pretty easy and I can remember when it was such a struggle. The work set at 325 felt pretty good but I felt like my lower back was losing its arch and in danger of rounding on the final rep. The weight felt good though, so I might just need to concentrate a bit more on a proper reset between reps and make "extra" sure I keep the arch. I felt very gassed going into the work set but got a sort of "second wind" right before I set up for the set and felt very fresh. The past couple weeks I have been making sure to eat a carb heavy smaller meal with whole grains before my routine and it seems to be helping a ton.

Today off, then Squats, Bench, Power Cleans on Thursday then two days off.

Thanks for reading! -Pretty sure the only reason I managed that last rep on the OHP was thinking that there was NO WAY I was going to come on here and have to report a missed rep.

[wmcjhi]

Update from yesterday's workout:

Firstly, I'm up to about 196 in the mornings. I don't expect the weight to pack on like it does for complete novices who run SS, but I am thinking this is a pretty good pace. I'm eating right at 4000 calories/day and about a half gallon of milk a day (half to 2/3 depending).


So - the workout. The gym wasn't too crowded yesterday so I was able to get a rack right away which is nice.

Squats - There were NO 2.5 lb plates to be found anywhere in the gym yesterday, so that was annoying. I was supposed to be doing 230 yesterday, but in the absence of 2.5lbers, I just went for a 10lb jump and did work sets at 235.

45x5
95x5
135x3
185x2
235x5x3

I was happy to get all the reps considering the extra jump in weight, but it didn't feel too hard. The bar definitely came up slowly on the last rep of all three sets, but I FEEL like I have the power to finish it without trouble. The muscles get a bit fatigued but I don't ever feel like I'll miss the rep, if that makes sense.
I think I will move to 240 next time as long as I can find the dang 2.5lb plates. If they're missing again, I'll just go buy some and keep them in my bag (already have collars in there).

Next up: BENCH

45x5
95x5
135x2
165x5x3

My bench still sucks and it's still the lift I have always had a hard time with. With that said, I was able to get these reps fairly easily without too much rest in between. As the weight goes up and I have a more difficult time, I will probably rest longer like I do with squats, but I haven't needed it yet.

POWER CLEANS:
95x3
135x2
145x3x5

These felt pretty easy. Again, form is proving to be the deciding factor in whether or not I complete these well. When I'm in sync and driving my glutes, shrugging, and "jumping" at the same time, the weight comes up without any problem. I'm still feeling a bit awkward on the setup since my stance is never as wide as I want it to be since my hands would be too far apart to properly catch and rack it, but it hasn't been a problem yet. I would guess that, with more weight, this will be a problem with the first pull but no issues yet.

Overall a good workout - didn't feel as fatigued as after my last workout. Now two days off - even though I don't want to take them - and back at Squats/OHP/Deads on Sunday.

Thanks for reading!

[wmcjhi]

Reporting in from Yesterday's workout.

It was a Sunday so they gym was pretty dead, which is always nice when my whole workout is going to take place in/around a rack.

First up, Squats:
45x5x2
95x5
135x3
185x2
240x5x3

These took some extra effort for sure, but I managed to grind the last couple reps out. I lifted at around noon having woken up at about 9.30 or 10, so I didn't have quite the energy I might've if I worked out around 6.30 like I normally do (I generally feel more powerful working out in the evening and having been eating all day). 240 is up next and it will certainly take some work, but I'm feeling like I can make it happen.

Next - Overhead press.

First off, let me just say.....****!

45x5
95x3
130x5
130x4
130x4

****! Well now I've officially missed a rep. I tried to get the rep anyway, but it just wasn't going to happen unless I started seriously push pressing and that's not a habit I want to get into. I'll try it again next time and hopefully should be able to get it, given getting 5 the first set.


Finally, Deads:

185x3
225x2
275x1
330x5

These felt pretty good, but I really feel like my lower back is in danger of rounding. It isn't an issue of having to lose my arch in order to get the weight up, just that the force is causing me to lose a bit of the arch. Resetting my back after each rep helps though and I just need to make sure to focus on keeping good form.

Overall, the workout was a success. I am definitely upset to have missed a rep, but it was bound to happen and my starting point for OHP was a new PR anyway, so there wasn't any "built in" room to grow like on the other exercies where I scaled back my 5rm just a touch due to doing three sets.

Now another two days off due to valentine's day and then I'll probably go W/F/Sun. My shoulders are sore as crap today anyway from working on my car for 6 hours yesterday (wash, clay bar, swirl removal, polish, wax) so the extra day of rest could be nice.

Thanks!