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  1. 11-30-2013, 09:55 PM #1
    roflver
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    Starting Strength - 17YO

    Started Starting strength after lifting for 7 months on and off random splits. Injured my shoulder and ended up rehabbing it for a month, jumped on starting strength and reset.

    Stats before

    70KG 3RPM Squat (154LBS)
    75KG Bench 3RPM (165LBS)
    100KG deadlift 3RPM (220LBS)

    Substituted Cleans for Pendlay Row as there's no space to do them in my local gym.


    Day 1

    SQUATS

    Treadmill warm up (cold day) 5min on 4.5 speed, plus stretches afterwards.

    2x5xBAR (45LBS)
    1x3x32.5KG (71.5LBS)
    1x3x37.5KG (82.6LBS)

    WORKING SETS
    3x5x50KG (110LBS)


    BENCH

    2x5xBAR
    1x3x32.5KG
    1x2x37.5KG

    WORKING SETS
    3x5x45Kg

    Deads

    2x5xBAR
    1x3x60kgs
    1x1x75kgs

    2x5x80KG (got carried away and did two sets accidently!)
    Last edited by roflver; 11-30-2013 at 10:24 PM.
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  2. 11-30-2013, 09:59 PM #2
    roflver
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    I've only just realised (2 weeks into the program) the pendlay rows should be 5x3, will correct it this week.

    DAY 2 (B)

    Squat

    Stretching
    2x5xBAR
    1x3x40KG


    3x5x55KG


    Shoulder Press

    Rotator cuff warmups with 1.5KG plates
    2x5xBar (making sure my right shoulder is very warm after injury)

    3x5x32KG


    Pendlay Row

    2x5xBAR
    1x3x40KG

    3x5x50kgs
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  3. 11-30-2013, 10:06 PM #3
    roflver
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    Day 3 - WEEK 1

    Squats

    2x5xBAR

    WORK

    3x5x60KG




    BENCH

    Rotator Cuff warmups

    WORK

    3x5x50KG




    DEADS

    1x5x60KG

    WORK

    1x5x85KG

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  4. 11-30-2013, 10:12 PM #4
    roflver
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    Day B1 - WEEK 2

    Squats

    2x5xBAR - PAUSE Squats
    1x1x60KG

    WORK

    3x5x65KG




    SHOULDER PRESS

    Rotator Cuff warmups

    WORK

    2x5x37.5
    1x4x37.5 (failed last rep)




    PENDLAY ROW

    -

    WORK

    1x5x52.5KG

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  6. 11-30-2013, 10:13 PM #5
    roflver
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    Day A1 - WEEK 2

    Squats

    2x5xBAR

    WORK

    3x5x70KG




    BENCH

    Rotator Cuff warmups

    WORK

    3x5x55KG




    DEADS

    1x5x60KG
    1x1x80KG
    WORK

    1x5x90KG

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  7. 11-30-2013, 10:17 PM #6
    roflver
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    Day B2 - WEEK 2

    Squats
    1x5xBAR

    WORK

    3x5x75KG PR




    PRESS

    Rotator Cuff warmups

    WORK

    3x5x40KG
    1x4x40KG - Cheated last rep. Staying on 40KG, didn't realise I failed 37.5 and shouldn't have progressed, almost had it though.



    PENDLAY ROW



    WORK

    3x5x55KG

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  8. 12-02-2013, 05:03 AM #7
    roflver
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    Squat

    2x5xbar
    1x5x40

    3x5x80kg PR

    Shoulder Press

    1x5x35kg

    3x5x37.5kg


    deadlift

    1x5x60kg
    1x3x80kg

    1x5x95kg


    notes: Dunno why I presumed I had shoulder press on this day, but I'll make up by benching my two remainders.
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  9. 12-02-2013, 09:01 AM #8
    Ranno
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    Nice progress on squats, seems like it's working. Good luck!
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  11. 12-04-2013, 08:34 PM #9
    roflver
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    Originally Posted by Ranno View Post
    Nice progress on squats, seems like it's working. Good luck!
    Thanks mate, appreciate your post.

    SQUATS

    2x5xbar
    1x5x40kg
    1x1x60kg

    3x5x85kg PR


    Bench

    1x5xBAR
    1x5x40KG
    3x5x60KG

    Pendlay Row
    57.5x5x3
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  12. 12-09-2013, 06:03 AM #10
    roflver
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    DAY A

    squat

    1x5x40KG
    1x1x60KG

    3x5x90KG - spotted last rep, had it but it was grinded

    bench
    2x5x40KG
    3x5x65KG

    deads

    1x5x60kg
    1x1x100KG(meant to do 80)

    1x5x100KG
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  13. 12-09-2013, 06:08 AM #11
    roflver
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    DAY B

    squats

    1x5xbar
    1x3x60KG

    1x5x95KG 5 RPM
    1x3x95KG - failed on fourth rep, dropped it.
    1x2x95KG - failed again, went super deep and couldnt get out of the hole

    shoulder press
    3x5x40KG - PR

    pendlay row - 3x5x60KG - PR



    notes - I had no headphones or music, carbed up two hours prior and did 10minutes of cardio due to the squat rack being taken. I think I could've got it, but I'll drop to 92.5 and increase 2.5 every day I think.
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  14. 12-11-2013, 07:35 AM #12
    roflver
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    Day A

    5min cardio

    2x5xBAR
    1x5x40KG
    1x1x60KG

    1x3x95KG

    2x5x80KG

    bench

    3x5x70KG

    deads

    1x5x60
    1x1x80

    1x5x102.5
    1x1x105

    notes - not enough sleep and calories in, resetting squats to 80kg and uping calories - working on my sleeping.
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