Superstylr's Starting Strength Log

[superstylr]

Deadlift
70
4 x 90
3 x 110
3 x 120
3 x 130
3 x 140

Overhead Press
20
20
5 x 30
3 x 37.5
2 x 42.5
5 x 50
5 x 50
5 x 50

Chin Ups (77)
5 x 89 (PR)
5 x 89
5 x 89

Dumbbell Bench
8 x 24.5
8 x 24.5
8 x 24.5

Dumbbell Row
10 x 27
10 x 27
10 x 27

Band Pull Aparts

[superstylr]

OHP

3x5 52.5

BB Row

3x5 60

Quickie. hoping to be good for squats in a few days. Ankle feeling better

Yesterday I benched 3x5x67.5 and optimistically missed deadlift 0x170.

[wereireland]

Im confused by how many deadlifts you are doing? it doesn't look like SS?

Based on your 140x3 your warp up and working sets should look like this

Warm up
Sets Reps Weight
2 x 5 .... 52kg
1 x 3 .... 77kg
1 x 2 .... 115kg

Working set
1 x 5 131kg

[superstylr]

Bench Press
20
5 x 30
5 x 40
3 x 50
2 x 60
5 x 70
5 x 70
5 x 70
10 x 55

Chin Ups
5 x 90 (PR)
4 x 90
4 x 90
8 x 77

Im confused by how many deadlifts you are doing? it doesn't look like SS?

Based on your 140x3 your warp up and working sets should look like this

Warm up
Sets Reps Weight
2 x 5 .... 52kg
1 x 3 .... 77kg
1 x 2 .... 115kg

Working set
1 x 5 131kg

They were some lightish deads to keep my lower body active, no plan.

[superstylr]

Bench Press
20
5 x 30
5 x 40
3 x 50
2 x 60
5 x 72.5 (PR)
5 x 72.5
2 x 72.5

Lost form and had slight pain in left front delt on last set. It was sore yesterday and when I woke up as well.

Deadlift
70
5 x 90
5 x 110
5 x 120

DB Rows, 32kg.

[superstylr]

Intermittent dull pain in left collarbone when doing chin ups, overhead press or shoulder dislocations.

Hopefully feels better tomorrow, else I'll only be doing deadlifts

[superstylr]

Overhead Press
20
20
5 x 30
3 x 37.5
2 x 42.5
5 x 50
5 x 50
5 x 50
5 x 50

Small deload since I only got 53.5x4 last time. I think I could've gotten it but I didn't sleep/eat well beforehand and felt like crap, I'll attempt again next time

Deadlift
70
5 x 90
5 x 110
5 x 120
5 x 125

Dumbbell Bench
8 x 27
8 x 27
8 x 27

Ab Wheel Rollouts

[superstylr]

Chin Ups
5 x 93 (PR)
4 x 93
3 x 93
8 x 79
8 x 79

Barely lifted at all past the few weeks, what with exams, coursework, stress, lack of sleep and my ankle.

Feels good to complete a session

[superstylr]

Bench Press
20
5 x 30
5 x 40
3 x 50
2 x 60
5 x 72.5
5 x 72.5
4 x 72.5
6 x 60 CG
6 x 60 CG
6 x 60 CG

Deadlift
70
5 x 90
5 x 110
5 x 120

Feet angled slightly more forwards. I've stopped wearing a belt, I wish I'd never started wearing one tbh. I'd guess there's about a 20kg difference in my 5RM without it

Pull Ups
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80

Hammer Curls 14.5

[superstylr]

Overhead Press
20
20
5 x 30
3 x 40
2 x 45
5 x 53.5 (PR)
5 x 53.5
5 x 53.5

I had 55 in me today. Right quad cramped in first set, I should warm them up a bit pre-working sets in the future.

Chin Ups (79)
3 x 95
3 x 95
3 x 95
BW
BW

Still can't put weight on left ankle when it's dorsiflexed. I'm wondering if there's something more seriously wrong with it or if it just needs more time to heal.

[superstylr]

Bench Press
20
5 x 30
5 x 45
3 x 55
2 x 65
5 x 75 (PR)
5 x 75
5 x 75 Grind last rep
8 x 60 CG
8 x 60 CG
8 x 60 CG

Couple of form issues.

1. Wrists bending back, especially in CGBP. This is actually preventable if I really concentrate on keeping them straight, but that doesn't happen when I'm grinding reps
2. Occasionally the bar tends to fall backwards towards my head, which messes up the bar path.

Pull Ups
5 x 5 x +2.5

Right shoulder clicking during eccentric. It happens with chin ups as well, but it more audible during pull ups

78 morning bw, 81 gym bw

Shrugs, up to 110
Reverse curls, 30
Plank, 1min x 20
Pull Aparts, double red x 15

Got 150lb gripper in post yesterday, but a bit too easy, 200lb one on its way

I think I need to be more pro-active with my ankle recovery. I haven't really been doing any rehab exercises. It mostly feels like the achilles tendon is stiff.

[superstylr]

Overhead Press
20
20
5 x 30
3 x 40
2 x 47.5
5 x 55 (PR)
5 x 55
4 x 55

I usually get nervous before attempting PRs, but it was worse than usual today.

If I don't feel like I've done everything right, i.e. amount of sleep, pre-workout meal, what time I start lifting or minimising distractions while lifting, it gets worse. For example, my brother came into the room to talk to me inbetween the 2nd and 3rd sets. It might not seem like anything, but it threw me off. All those things plant little seeds of doubt in my mind, doubts of whether I'll be able to get all the reps. I try to block them out, but they're there.

I think I could have gotten all 15 reps anyway, I'll increase weight for next time.

Chin Ups (79)
5 x 95 (PR)
5 x 95
5 x 95
8 x BW
6 x BW

Good. I've been doing more bodyweight chin ups on off days. Sort of like Pavel's grease the groove. It seemed to work well for an old member, FLChamp. He doesn't post anymore but he had beastly strong pull ups. Going through his, and other strong guys' logs is really insightful. I have a lot to learn still.

Dumbbell Rows
10 x 34.5 (PR)
10 x 34.5
10 x 34.5

Rack shrugs up to 5x110
Plank, 1.05min x 20, 35s x 30
Pull Aparts

Got my 200lb gripper today. Can't quite close it... soon.

[superstylr]

Bench Press
20
5 x 30
5 x 45
3 x 55
2 x 65
5 x 77.5 (PR)
5 x 77.5
3 x 77.5
6 x 65
6 x 65

Go for 80?

10.5" Deadlift
70
5 x 90
5 x 110
5 x 115
5 x 120
5 x 120
5 x 120

Not exactly difficult, but definitely felt awkward.

Back Squat
20
5 x 30
5 x 40
5 x 50
5 x 60
5 x 60
5 x 60
5 x 60

Didn't originally plan on squatting today.. but there you go

Still some discomfort in my left ankle, but with some more stretching and time it should go away.

BW Chins

[superstylr]

Overhead Press
20
20
5 x 30
3 x 40
2 x 47.5
2 x 56
5 x 50
5 x 50
5 x 50

Warm ups felt very heavy. Left shoulder was useless, gave out after the 2nd rep.

I only got 2 hours sleep after last session where I maxed out on bench, I guess that's why (this has happened in a similar situation once before). On the plus side I aced my chemistry exam.

Chin Ups
5 x +17.5 (PR)
5 x +17.5
5 x +17.5
7 x BW
7 x BW

Ab Wheel
Push ups
Shrugs

Morning BW: 77
Gym BW: 79

[superstylr]

Back Squat
20
5 x 30
5 x 40
5 x 50
5 x 60
5 x 62.5
5 x 62.5

Taped my ankle, didn't feel anything in it. But my hips flexors/adductors are painfully sore

BW Chins

[superstylr]

Bench Press
20
5 x 30
5 x 45
3 x 55
2 x 65
3 x 80 (form broke)
5 x 80 (PR) (9.5)
4 x 80 (10)
1 x 80 (9.5)

Form felt like snap city central entire time

- Poor unracks - lost back tightness
- Right shoulder felt like it was doing all the work
- Lowered bar too low on chest for couple of reps

Back Squat
20
5 x 30
5 x 40
5 x 50
5 x 65
5 x 65
5 x 65 (7)

- Mild pain in hip flexors

Chin Ups
5 x +20 (PR)
7 x +5
7 x +5
7 x +5

I heard cracking noises from my door frame during first set, and there are some cracks in the paint on it... I don't think it can take any more weight

Ab Wheel

[superstylr]

Overhead Press
20
20
5 x 30
3 x 40
2 x 50
2 x 57.5
2 x 57.5
2 x 57.5
2 x 57.5
2 x 57.5

Back Squat
20
5 x 30
5 x 40
5 x 50
5 x 60
5 x 67.5
5 x 67.5

- Hip flexor pain

BW Chins

[superstylr]

Bench Press
20
5 x 30
5 x 40
5 x 50
3 x 60
2 x 70
5 x 82.5 (PR)
5 x 82.5
4 x 82.5 (fail a few inches off chest)
8 x 65 CG
8 x 65 CG
8 x 65 CG

- Feet slightly closer and forwards. As from http://www.allthingsgym.com/brandon-...s-instruction/
- Butt off bench when unracking, down after unracked
- Explosive warm up sets
- Index on smooth (CG)

Back Squat
20
5 x 30
5 x 40
5 x 50
5 x 60
5 x 70
5 x 70
5 x 70

- Mild hip flexor pain

Pain reduced by:

1. Feet pointed more forwards.
2. Chest up, looking up, hence more vertical torso
3. Quicker eccentric

Some shrugs, eh
BW Chins

3hr session lol. Needs less faffing.

[superstylr]

Overhead Press
20
5 x 30
5 x 37.5
3 x 45
2 x 52.5
4 x 57.5 (PR)
3 x 57.5
3 x 57.5

Thumbless shoulder width grip

Back Squat
20
5 x 30
5 x 40
5 x 50
5 x 60
5 x 70

Hip flexor pain

Chin Ups
(12 x BW) (PR) (this morning)

Will lift again tomorrow.

[superstylr]

Back Squat
20
5 x 30
5 x 45
5 x 60
5 x 70
5 x 75
5 x 75
5 x 75

- Tried wider stance
- No flexor pain in WU sets and reduced from past sessions in working sets

Bench Press
20

- Planned on doing a light bench session today, since maxed on OHP yesterday
- Flexor pain when setting up, so nvm
- Bench before squats while this thing lasts
- When coming back to an exercise after injury, reintroduce slowly

Chin Ups
5 x 22.5 (PR)
4 x 22.5
2 x 22.5

- Little too heavy
- Got my new chin up bar. It's supposed to hold up to 130kg

Dumbbell Rows
10 x 35.5 (PR)
10 x 35.5
10 x 35.5

- Easy

Gym BW ~80kg

[superstylr]

April 1st

Bench Press
20
5 x 30
5 x 40
5 x 50
3 x 62.5
2 x 72.5
5 x 85 (PR) (9.5)
3 x 85 - bar fell backwards (9)
3 x 85 (9.5)
8 x 67.5 CG (8.5)
8 x 67.5 CG (9)

-----------------------

Back Squat
Up to 5x70

WTF is going on with my hip flexors? This is so fustrating.

Overhead Press
20
5 x 30
5 x 37.5
5 x 45
2 x 52.5
3 x 60 (PR)
2 x 60
2 x 60
2 x 60
5 x 50
5 x 50

Deadlift
70
5 x 90
5 x 110
5 x 120 DOH
5 x 130
5 x 140
5 x 150 (PR)

- Keep elbows locked. I tend to bend them especially on WU sets
- 2nd rep of last set was inadvertently TNG

Chin Ups
3 x 20

Way too tired. Should alternate deadlifts and weighted chins.

Barbell curls up to 5 x 40
Closed my 200lb gripper with right hand. Once.

Had trouble sleeping past couple of nights. Going to bed at 0000 and not able to fall asleep until 0500. It's always worse during school breaks.

[superstylr]

Bench Press
20
5 x 30
5 x 40
5 x 50
3 x 65
2 x 75
3 x 90 (10)
0 x 90
8 x 70
8 x 70

90 was heavier than it should've been. Wanted four reps, but the third was a long grinder.

Back Squat
Up to 5x75

Chin Ups
3 x 25
3 x 25
3 x 25
8 x BW
6 x BW

Gym BW ~81

Dumbbell Rows
10 x 37 (PR)
10 x 37
10 x 37

[superstylr]

Back Squat
30
5 x 40
5 x 50
5 x 60
5 x 70
5 x 77.5
5 x 77.5
5 x 77.5

Hip flexors were not as sore today. Small pain when in left shoulder when racking bar. Otherwise these were easy.

Overhead Press
20
5 x 30
5 x 37.5
3 x 45
2 x 52.5
5 x 57.5 (PR)
5 x 57.5
5 x 57.5

w0w way easier than I'd expected. Ice-cream confirmed anabolic.

Deadlift
70
5 x 90
5 x 110
5 x 125 DOH
5 x 135
5 x 145
5 x 155 (PR)

Uhhh....

BW Chins 3x8

[superstylr]

Bench up to 4x87.5. Weak.

No sleep past two nights. Napped for a few hours earlier. I feel dead.

[superstylr]

Going to carb up and take some sleeping pills. Should be able to hit an OHP pr tomorrow. Should limit deadlifts to once a week.

[wereireland]

listen to some meditation music in bed, it will help you relax and sleep. Try to clear your mind and focus on your breath. Heres a thread on brain waves by proudmanlet.


Read this and look up brain wave videos on youtube and make a playlist of them. Going from theta ->delta


Thinking too much in bed is what really keeps me awake. Just try to relax.

[superstylr]

Deadlift
70
5 x 90
5 x 110
5 x 130 DOH
5 x 145
5 x 160 (9) (PR)

Some back rounding

Bench Press
30
5 x 50
5 x 60
5 x 70
5 x 80
5 x 80
5 x 80

Small deload.

Back Squat
30
5 x 50
5 x 60
5 x 70
5 x 80
5 x 80
5 x 80

Break at hips + chest up. Hip flexors much better.... squatted 5x90 yesterday.

Chin ups
BB Curls up to 6x40

To do:
BW Pull ups
Squat flexibility
Deadlift starting posistion flexibility

listen to some meditation music in bed, it will help you relax and sleep. Try to clear your mind and focus on your breath. Heres a thread on brain waves by proudmanlet.


Read this and look up brain wave videos on youtube and make a playlist of them. Going from theta ->delta


Thinking too much in bed is what really keeps me awake. Just try to relax.

Easier said than done =P Ah yeah white noise can help... also I should make my room colder

How's your training going?

[wereireland]

Deadlift
70
5 x 90
5 x 110
5 x 130 DOH
5 x 145
5 x 160 (9) (PR)

Some back rounding

Bench Press
30
5 x 50
5 x 60
5 x 70
5 x 80
5 x 80
5 x 80

Small deload.

Back Squat
30
5 x 50
5 x 60
5 x 70
5 x 80
5 x 80
5 x 80

Break at hips + chest up. Hip flexors much better.... squatted 5x90 yesterday.

Chin ups
BB Curls up to 6x40

To do:
BW Pull ups
Squat flexibility
Deadlift starting posistion flexibility



Easier said than done =P Ah yeah white noise can help... also I should make my room colder

How's your training going?

****ty enough, i had to go on a small cut becuase i put on too much fat and i lost a bit of strength. Back up at a 90kg squat but only 63kg bench. My deadlift is terrible though, only 96 kg...


Just realised i forgot the link to the brainwave thread lol http://forum.bodybuilding.com/showth...hp?t=147989483

[superstylr]

Back Squat
30
5 x 50
5 x 70
5 x 80
5 x 92.5
5 x 92.5
5 x 92.5

Overhead Press
20
5 x 30
5 x 37.5
3 x 45
2 x 52.5
3 x 58.5
3 x 58.5
5 x 50
5 x 50

**** form. Didn't keep tight. Mind completely out of it today.

Chin Ups
8 x 84
8 x 84
8 x 84

Dumbbell Bench
8 x 32 (PR)
8 x 32
8 x 32

****ty enough, i had to go on a small cut becuase i put on too much fat and i lost a bit of strength. Back up at a 90kg squat but only 63kg bench. My deadlift is terrible though, only 96 kg...


Just realised i forgot the link to the brainwave thread lol http://forum.bodybuilding.com/showth...hp?t=147989483

Keep at it. Just got to identify what's holding you back.

[superstylr]

Bench Press
30
5 x 50
3 x 65
2 x 75
5 x 85
5 x 85
4 x 85
Technique sets

Get technique down in WU sets in future. Shouldn't start working sets until form is good.