MJW does Starting Strength

[mjw8204]

I was about to title it "MJW does Rippetoe", but I thought it might look a little funny. Anyway, I've been wanting to give this program a go for a while and I will begin tomorrow. I've been working out since January, after a couple years layoff. I am not particularly strong, which is obviously why I want to run the program. I'm not sure how long I'll progress on it, but I am starting conservatively. Also, I'm coming back from a lower back injury from a poor squat a few weeks ago -- always be mindful of your form, kiddos!! -- so I'm starting off pretty light on squats even though I was working my way up with my last routine. My back is fairly weak in general after a car wreck about 6 1/2 years ago, so I'm pretty careful anyway.

I'm 5'11, 176 lbs. I'm pretty exicited about getting started. I plan on moving to a 5x5 after this, inspired by following the progress of VikingMan, WSUcougs, MISSING LINK, and several others.

[mjw8204]

Workout A

Squats: 3x5x95

Bench press: 3x5x105

Deadlift: 1x5x115

So I walk into the gym this morning and discover the entire weight room has been rearranged. The power rack, which used to be in the dark, dusty, forgotten corner was moved into the main lifting area in front of the mirror (they also moved the preacher curl station directly in front of a mirror -- go figure). I was a little disappointed about the power rack being moved because I liked going off in the corner and doing my own thing while being left alone. Now I have to squat in front of a bunch of gawking onlookers -- and man, do some of them gawk. Saw a woman, older, doing SLDL with perfect form. Aside from me, her and another woman are the only people I've seen do that at my gym. Very respectable.

[MISSINGLINK]

I am going to play close attention to this one. I am curious to see how you progress in your weights and on the scale. I will keep a close eye on this one. Thanks for the props earlier.

[Ace_frehly]

Welcome aboard bro. In the time I have done this program (albeit with chins and dips also which I'd highly recommend adding) I have noticed that nobody in my gym does anything close to this routine. In fact 90% of people I see squatting are on the smith machine. And the other 9% do something like dip half way to parallel...maybe almost to parallel. 1% of people do ATG correctly. It gives me a feeling of arrogance almost, because I think nobody in the gym has any idea what they are doing. I have to be careful though...because I'm not big and a lot of these guys I laugh at...are much bigger than me. You will get some strange looks doing ATG squats. Good work starting the weights low. I promise in a month you'll be glad you did. I also started at 95lbs and the workouts now are killers for me. Killers in a good way. I'm babbling.

[mjw8204]

Workout B

I didn't mention this last time, but I always start off with 5 min on the bike along with stretching.

Squats: 3x5x100

Standing press: 3x5x55 (my weakest exercise - not sure why)

Barbell rows: 3x5x70

Pullups: 3 sets of 5-6 -- still working on these

Workout went fairly quickly and very well. The first couple of weeks are going to drive me nuts with the lower weights, but I know I'm going about this right way by building up a work capacity gradually. The gym was unusually quiet today, which was nice because I don't like people.

I saw a kid, probably around 10 or 11, wanting to mess around with the donkey calf raise station. However, some a-hole left about 4 45lb plates stacked on on each side. I watched this kid begin to carefully remove each plate and take it over to the rack and put it away. I thought it was pretty cool that he was willing to work that hard to get what he wanted when a grown man wasn't willing to expend the effort to put them away out of common courtesy. It was also kind of sad to watch the little guy staggering over to the rack with those plates so I went over and helped him unload the rest of them. I'm such a softy.

[VikingMan]

I was a little disappointed about the power rack being moved because I liked going off in the corner and doing my own thing while being left alone. Now I have to squat in front of a bunch of gawking onlookers -- and man, do some of them gawk.

How's that bad? More motivation to be a monster squatting 4 plates!

[VikingMan]

Standing press: 3x5x55 (my weakest exercise - not sure why)

Most of the time, Standing Military is the weakest exercise, poundage wise. But don't worry about it, your poundages are in line with what you're benching, as you can generally do standing military with about 2/3's of what you can bench.

Nice journal.

[mjw8204]

How's that bad? More motivation to be a monster squatting 4 plates!

Haha..good point. I'm convinced that some people just aren't sure exactly what I'm doing. The funny thing is that some guy was on the smith machine doing squats while I was at the power rack doing them. The mirror is right in front of the power rack and the rack is in front of the smith machine. So instead of watching himself half squatting in the mirror, the guy had to watch me do ATG squats instead.

Most of the time, Standing Military is the weakest exercise, poundage wise. But don't worry about it, your poundages are in line with what you're benching, as you can generally do standing military with about 2/3's of what you can bench.

That's good to know. I haven't been doing them for very long either. I started about halfway through the last routine I was doing; always did seated presses before that. I'm also intentionally starting off very light on these since they're an area I want to work on.

I appreciate the encouragement. You're one of the people I really look up to on here.

[Bruzey]

Good luck with your program, I'm going to be checking in every little while to see how you're doing with this program. I have always done bodypart split routines, and I'm just now reading about how full body programs will maximize results. A couple questions, if I may. Are you cutting or bulking, and what is your diet like? Could you link me to your exact routine? I was under the impression that Rippetoes program WAS a 5x5, but then you said you were going to 'move into it' later. Thanks a lot, and good luck again with the new program.

[MISSINGLINK]

So instead of watching himself half squatting in the mirror, the guy had to watch me do ATG squats instead.



.

ATG squats are the best aren't they =)

[VikingMan]

So instead of watching himself half squatting in the mirror, the guy had to watch me do ATG squats instead.

LOL. Next time, lift naked and he'll really get a show.

[mjw8204]

Good luck with your program, I'm going to be checking in every little while to see how you're doing with this program. I have always done bodypart split routines, and I'm just now reading about how full body programs will maximize results. A couple questions, if I may. Are you cutting or bulking, and what is your diet like? Could you link me to your exact routine? I was under the impression that Rippetoes program WAS a 5x5, but then you said you were going to 'move into it' later. Thanks a lot, and good luck again with the new program.

Thanks for the well wishes. Here is a link to Mark Rippetoe's Starting Strength program: http://forum.bodybuilding.com/showthread.php?t=750551. I would also highly recommend ordering the book "Starting Strength". The exercise instruction is outstanding and I still refer to it regularly just to make sure I'm covering all my bases in the gym.

As to whether I am cutting or bulking, I'm not cutting, so I guess that makes me bulking by default. I do not imagine I will concern myself with cutting for quite some time, as I'd rather add a considerable amount of muscle mass before worrying about defining it. I try to keep my diet fairly clean, but not at the expense of getting enough food. I'm a meat and potatoes guy...pasta, veggies, PBJs...whatever.

By the way, be sure to check out the journals of the other guys doing the same program. Many of them are several weeks into it and are making great progress.

[WSUcougs]

'mjw does ripptoe'...lol It's got a nice ring to it.

Good job on the lifting, keep it up. I'm glad you are using common sense and using a great program. Unlike 90% of this board

[clevertd]

I'll be watching this thread, I'm on the same program, but my right shoulder is giving me a world of trouble on some days, even with broomstick stretches. Other days, it's fine. Who knows? Good luck!

[mjw8204]

Workout A

Squats: 3x5x105 (When I was doing warmups for these, I had planned on doing two reps at 95 before I started my working sets. Instead, I accidentally did five reps without even thinking about it. I gave myself a little longer rest between working sets and performed them with no problem.

Bench press: 3x5x110

Deadlift: 1x5x125

Dips: sucked royally, but I'm no going to get frustrated over it and let it ruin an otherwise great workout.

Week One of Starting Strength is in the books. The gym was practically dead this morning, which is great for me because I don't like people. Usually, Saturday would be my last workout of the week with my "weekend" rest as Sunday and Monday. However, due to the Fourth of July I won't be able to use the gym Tuesday morning, so I'm going Monday morning instead. It will be Workout B which was easy as hell last time, so I don't think it will be a big deal. Then I'll just take Tuesday and Wednesday off and start right back on track with Thursday. I'd rather do that than be off three days in a row.

[plaxxman]

hey man! good luck on your rippetoe journal so far looking good!

[VikingMan]

Nice work. You'll find your numbers climbing rapidly.

[mjw8204]

Workout B

Squats: 3x5x110

Standing press: 3x5x60

Barbell rows: 3x5x75

Pullups: 1x5, 1x4 lol

Will be taking my "weekend" tuesday and wednesday due to the Fourth of July. This will be my first two day off break since starting the program.

[MISSINGLINK]

I love the lifting days, but when it is "the weekend" it is time to heal up!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Nice job on your progress =)

[mjw8204]

Workout A

Squats: 3x5x115

Bench press: 3x5x115

Deadlift: 1x5x135

Dips: still suck but I'm getting there. I noticed I've been letting my elbows flare out which was making them harder. Working on controlling that now.

This was the first taxing workout of the program. I came in tired and haven't been sleeping well so that probably had something to do it. My squats will finally surpass my bench, so I'm happy about that. I really hate the friggin Y sometimes. After my bike ride I go to the weight area to find that someone is doing upright rows in the power rack and someone else is doing bicep curls at the angled squat rack so I had to stand there and wait so I could use the gym equipment for its intended purpose. I also got some gawks from a few bystanders while I was doing deadlifts and a scowl from one of the trainers there. He was working with some woman and they both watched me do deadlifts. Then, he gives me a dirty look and says to the woman "come on, let's go." Not sure what that was all about. I'd love to find a new gym, but I travel between two cities frequently and it's the only way I can work out without having two gym memberships.

[Lencho]

Then, he gives me a dirty look and says to the woman "come on, let's go." Not sure what that was all about.

Maybe he was pissed because you were deadlifting in front of the "curl rack."

[tattoojay]

Great thread man, I'm interested in starting this in a couple weeks myself. One question Ive had that Im unsure about though, how did you...or how has anyone that does this program determine starting weights?

[mjw8204]

Great thread man, I'm interested in starting this in a couple weeks myself. One question Ive had that Im unsure about though, how did you...or how has anyone that does this program determine starting weights?

Start light and work your way up until you find your limits. If it was too easy at the weight you used, try upping it by 20 lbs for the larger lifts and 10 for the smaller. Keep doing that until you're really having to work for reps. If you could do five reps but really had to fight for them, set the weight back about 75-80% of that amount and start there.

[tattoojay]

Awesome, thanks!

[VikingMan]

I also got some gawks from a few bystanders while I was doing deadlifts and a scowl from one of the trainers there. He was working with some woman and they both watched me do deadlifts. Then, he gives me a dirty look and says to the woman "come on, let's go." Not sure what that was all about.

Ah man, don't let that get you down. Just wait till you're pulling 4 plates and that guy has some middle-age overweight woman in there. He'll probably complain. Just laugh at him man, just laugh at him.

Nice work.

[Ace_frehly]

Its funny those looks you get doing this program. I mean workout B I never leave the squat rack. Its squat, standing military, Pendlay I do in front of it and then chinups I do on it also. So I show up...stand in the corner for 45-50 minutes grunting and sweating then I leave. It must seem strange to some people.
ATG squats get the most funny looks. Particularly looks like "wow...that guy's gonna hurt himself" as they load up on the smith machine. Even trainers give me funny looks. I am going to guess that starting strength isn't required reading during the one weekend of training required to become a personal trainer.

[mjw8204]

Workout B

Squats: 3x5x120

Standing press: 3x5x65

Bent over rows: 3x5x80

Pullups: 2x5 (getting better each time)

I was zapped today and struggled a little on squats. Usually when I'm at the bottom of the movement I have that energy and willpower to drive myself back up. That wasn't there today and I'm almost positive it was simply because I was tired. I haven't been sleeping great this week and it's affecting my workouts. Hopefully I can get some much needed rest this weekend.

Two weeks are in the books and they have flown by fast. I'll weigh myself tomorrow morning if I remember.

[VikingMan]

Good work man.

Thought on the pullups. I don't know how much you weigh, but sometimes, adding weight to your pullups can be MUCH easier than adding reps.

Let's say you weigh 200LBS.

2 X 5 X BW(200) = 2000LBS of work

Then, add just one rep to the equation
2 X 6 X BW(200) = 2400LBS of work

So, instead of making that 400LB jump, stick a 10LB dumbbell between your feet.
2 X 5 X BW(200) + 10LBS = 2100LBS of work

That's much more managable. Obviously, you also want to increase in reps with just your body weight, but it can be hard to do if all you do is pound away at trying to get more reps. Also, it's a slight departure from some of the starting strength programs, but I like to alternate between pullups, chinups, and hammer chins. Helps keep the movements fresh, and adding weight easier.

[mjw8204]

Thought I'd recap my first two weeks on the starting strength program and see what may happen in the next two weeks. First, I've added the following weights to each exercise:

Squats: +25 lbs
Deadlift: +20 lbs
Bench press: +10 lbs
Standing press: +10 lbs
Bent over rows: +10 lbs

Naturally, I would like each of those numbers to double by the end of the next two weeks; however, my last two workouts were getting to be a little taxing. Squats and deadlifts might require lighter or fewer jumps soon, but I think I have plenty of gains to make in the other exercises. I plan on ordering some 1.25 lb plates soon so I can make smaller jumps if need be.

I have gained noticeable thickness in my legs, especially my quads. My arms are beginning to fill out in a way they never have with any other program and I've done zero isolation work. In fact, in my previous workout I only did one iso for biceps and one for triceps. Cutting down on the isolation work after quitting Max-OT was the best thing I could have done for my arms. The interesting thing is that, despite noticing changes in the mirror, my body weight has remained unchanged at 176. Another adjustment I've made over the last couple weeks is changing my bedtime shake from whey with milk to a customized blend from True Protein consisting of milk protein isolate, whey protein concentrate, and egg white protein.

VikingMan: I appreciate your suggestion about the pullups. I weigh 176 right now, so at 2x5 reps I would be doing 1,760 lbs of work. I was trying to reach 2x8, which would be 2,816 lbs. That's over 1000 more lbs of work...wow!! So if I added 10 lbs I'd be adding 100 lbs of work. Using this strategy, I should try to add about 20lbs to my body weight doing 2x5 reps before even hitting 2x6 at body weight? This should make it easier it increase my reps with body weight?

[GSP]

Thought I'd recap my first two weeks on the starting strength program and see what may happen in the next two weeks. First, I've added the following weights to each exercise:

Squats: +25 lbs
Deadlift: +20 lbs
Bench press: +10 lbs
Standing press: +10 lbs
Bent over rows: +10 lbs

I plan on ordering some 1.25 lb plates soon so I can make smaller jumps if need be.

Yawn! 75 pounds on your core lifts in 2 weeks, all those PR's must be getting a little boring

Congrats, looking great so far. Good call on the smaller plates, they can make a huge difference in the amount of progression you make, especially on the smaller lifts.