Starting over again!! With SS!

[Jasonpan]

Well, I have been lifting a while now. Maybe some of you have read my previous journal. I made some damn good progress in my estimation. Well the last 3 months have all but erased 2 years of hard work. Life got rough and I could barely handle it at times. That is in the past, I am done whining and bitching.

So I am starting all over again. With Starting Strength.

Linkage to old journal: http://forum.bodybuilding.com/showth...hp?t=130591083

[Jasonpan]

Workout #1A - August 5th 2012

Squat

45lb x 5
95lb x 3
115lb x 1

135lb x 5
135lb x 5
135lb x 5

Bench

45lb x 5
75lb x 3
95lb x 2

115lb x 5
115lb x 5
115lb x 5

Deadlift

45lb x 5
135lb x 3
155lb x 1

185lb x 5

[Jasonpan]

Workout #2B - August 7th 2012

Squat

45lb x 5
95lb x 3
135lb x 1

155lb x 5
155lb x 5
155lb x 5

Press

45lb x 5
55lb x 3
60lb x 2

65lb x 5
65lb x 5
65lb x 5

Deadlift

45lb x 5
135lb x 3
155lb x 1

205lb x 5

[Jasonpan]

Workout #3A - August 9th 2012

Squat

45lb x 5
95lb x 5
135lb x 3
155lb x 1

165lb x 5
165lb x 5
165lb x 5

Bench

45lb x 5
85lb x 5
115lb x 3

125lb x 5
125lb x 5
125lb x 5

Deadlift

45lb x 5
135lb x 3
185lb x 1

215lb x 5

[Jasonpan]

Workout #4B - August 14th 2012

Squat

45lb x 5
100lb x 5
140lb x 3
160lb x 1

175lb x 5
175lb x 5
175lb x 5

Press

45lb x 5
55lb x 5
60lb x 3

70lb x 5
70lb x 5
70lb x 5

Deadlift

45lb x 5
135lb x 5
185lb x 3
205lb x 1

230lb x 5

I missed my last workout due to work and life. Still this was a very easy workout. So how long would should I keep up the deads every workout? I was thinking once they hit around 3 plates to start swapping in the cleans. Then dropping the squats down to 5lbs a workout? I own the book, but there are no real details on the subject. Gathering others personal opinions seem a good start.

[Jasonpan]

Workout #5A - August 16th 2012

Squat

45lb x 5
105lb x 5
145lb x 3
165lb x 1

175lb x 5
185lb x 5
185lb x 5

Bench

45lb x 5
95lb x 3
105lb x 1

135lb x 5
135lb x 5
135lb x 5

Deadlift

45lb x 5
135lb x 5
185lb x 3
225lb x 1

245lb x 5

Finally starting to become a challenge.

[Jasonpan]

Workout #6B - August 19th 2012

Squat

45lb x 5
100lb x 5
140lb x 3
165lb x 1

190lb x 5
190lb x 5
190lb x 5

Press

45lb x 5
55lb x 5
60lb x 3
70lb x 1

80lb x 5
80lb x 5
80lb x 5

Deadlift

45lb x 5
135lb x 5
185lb x 3
225lb x 1

260lb x 5

I made a mistake on my press numbers...I have been off 5lbs since I started this journal, I didnt increase 10lbs in one workout. Starting with the next workout I am going to go to 5lb increase on squat bench and press. 10lb on Deadlifts, and start adding in the cleans.

On my last workout before this one I wrote down 175lb for my first set of squats....also a typo...i did all 3 sets at 185lb

[johnblythe]

good work man. really good to see you back at it. the muscle memory is kicking in pretty well i'm guessing, huh? you'll be back to your big time weights in no time!

[CHOOSE]

Subbed. Kick some ass, man.

[Himmelstoss]

In!

What's up man....been a while. I fell off the wagon with GST some time back, but am back at it doing StrongLifts5x5.

Keep on keepin' on!

[Jasonpan]

good work man. really good to see you back at it. the muscle memory is kicking in pretty well i'm guessing, huh? you'll be back to your big time weights in no time!

IDK about big time weights lulz, but I really appreciate your support as always bro!

Subbed. Kick some ass, man.

Thanks man, always good to have you around kicking me in the ass when needed.

In!

What's up man....been a while. I fell off the wagon with GST some time back, but am back at it doing StrongLifts5x5.

Keep on keepin' on!

I did strong lifts for a long time....very productive routine for me. If I didnt fall off the wagon, I would probably be lifting mad weight.

[Jasonpan]

Workout #7A - August 21st 2012

Squat

45lb x 5 x 2
95lb x 5
115lb x 3
155lb x 2

195lb x 5
195lb x 5
195lb x 5

Bench

45lb x 5 x 2
95lb x 3
125lb x 2

140lb x 5
140lb x 5
140lb x 5

Deadlift

45lb x 5 x 2
135lb x 5
160lb x 3
225lb x 2

270lb x 5

Feels weird only doing one set of heavy deads. I know its part of the programming, but after doing strong lifts for 6 months...just feels weird. Cleans start next workout. I am starting at 95lbs. I figure since I used to do 135 for sets of 5, 95 for sets of 3 should be a good starting point.

On a side note......i bought a new chalk bag, and got some straps. Dont hate yet.....the straps will not be used unless absolutely needed. I got up to 405lb x 5 without them, but 410 x 3 was a no go due to grip....somewhere near there I should start using them I think. If I had them 6 months ago when I was trying my 5RM PR for deads I would have crushed it.

I also will start incorporating my 1.25lb plates for press when it gets rough...so i can increase the weight by only 2.5lb a workout instead of 5lb. Hopefully that will make the progression last a little longer. Doing that really worked for benching, thoughts?

[Jasonpan]

Workout #8B - August 23rd 2012

Squat

45lb x 5 x 2
95lb x 5
120lb x 3
160lb x 2

200lb x 5
200lb x 5
200lb x 5

Press

45lb x 5 x 2
55lb x 5
70lb x 2

85lb x 5
85lb x 5
85lb x 5

Clean

45lb x 5 x 2
50lb x 5
65lb x 3
80lb x 2

95lb x 3
95lb x 3
95lb x 3
95lb x 3
95lb x 3


Felt real good. Cleans had me gassed a little, but were easy none the less. Especially since my gym finally decided to get bumper plates, and they also bought a platform with wood in the middle and rubber on the outer edges...pretty cool. Now I might not catch **** for doing cleans or dropping heavy deads.

[johnblythe]

continuing the good work my man.

and ya, 'big time weights' was correct, not a typo

what's your current bw and what are the goals for this stint of SS as well as the next steps afterwards?

hollaback

[Jasonpan]

continuing the good work my man.

and ya, 'big time weights' was correct, not a typo

what's your current bw and what are the goals for this stint of SS as well as the next steps afterwards?

hollaback

I am afraid to find out my current BW. If I had to geuss somewhere near 220lb (minus alot of muscle!!)

The only goal I have for SS is to get me back on the straight and narrow. I am hoping that if I can continue progressing with cleans, it will somehow contribute to me making more distance on my driving (yes I golf).

[Jasonpan]

Workout #9A - August 26th 2012

Squat

45lb x 5 x 2
95lb x 5
120lb x 3
160lb x 2

205lb x 5
205lb x 5
205lb x 5

Bench Press

45lb x 5 x 2
70lb x 5
100lb x 3
130lb x 2

145lb x 5
145lb x 5
145lb x 5

Deadlift

110lb x 5 x 2
165lb x 3
235lb x 2

280lb x 5

[Jasonpan]

Workout #9A - August 28th 2012

Squat

45lb x 5 x 2
95lb x 5
125lb x 3
165lb x 2

210lb x 5
210lb x 5
210lb x 5

Press

45lb x 5 x 2
55lb x 5
75lb x 2

90lb x 5
90lb x 5
90lb x 5

Clean

45lb x 5 x 2
50lb x 5
65lb x 3
80lb x 2

100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3

[Jasonpan]

Workout #10B - August 30th 2012

Squat

45lb x 5 x 2
95lb x 5
125lb x 3
170lb x 2

215lb x 5
215lb x 5
215lb x 5

Bench Press

45lb x 5 x 2
75lb x 5
105lb x 3
135lb x 2

150lb x 5
150lb x 5
150lb x 5

Deadlift

115lb x 5 x 2
170lb x 3
245lb x 2

290lb x 5


Squats are starting to get haaaaaarrrrrrd. Deads are actually too easy, I think I could pull another 50lb easy. Weird. Bench press is going well. On the nutrition side of things, I have no idea what I am taking in. I know I am eating alot of protein, but no clue the total calories. I guess I will find out soon if its enough.

[Himmelstoss]

Workout #7A - August 21st 2012


Feels weird only doing one set of heavy deads. I know its part of the programming, but after doing strong lifts for 6 months...just feels weird. Cleans start next workout. I am starting at 95lbs. I figure since I used to do 135 for sets of 5, 95 for sets of 3 should be a good starting point.

....
I also will start incorporating my 1.25lb plates for press when it gets rough...so i can increase the weight by only 2.5lb a workout instead of 5lb. Hopefully that will make the progression last a little longer. Doing that really worked for benching, thoughts?

How many sets of deads were you doing when on StrongLifts? It's got me doing only 1x5 (plus the wu sets of course).

I like the idea of 1.25 plates...might have to snag some myself.

Keep up the good work bro!

[johnblythe]

I am afraid to find out my current BW. If I had to geuss somewhere near 220lb (minus alot of muscle!!)

The only goal I have for SS is to get me back on the straight and narrow. I am hoping that if I can continue progressing with cleans, it will somehow contribute to me making more distance on my driving (yes I golf).

sorry for my delay.

lol'd at the golf comment, ha. straight and narrow is the way to go, everything else will work from there.

are you doing LG style eating still or just whatevz?

[Jasonpan]

How many sets of deads were you doing when on StrongLifts? It's got me doing only 1x5 (plus the wu sets of course).

I like the idea of 1.25 plates...might have to snag some myself.

Keep up the good work bro!

Well when I was doing SL, I was maxing out in the upper 300lb's for DL...so 5 x 5 ramping got heavy fast. Where as with SS its much much less volume.

sorry for my delay.

lol'd at the golf comment, ha. straight and narrow is the way to go, everything else will work from there.

are you doing LG style eating still or just whatevz?

No LG or anything....Dont really care right now....just trying to hit the gym, on the reg and get started back on the right track.

[Jasonpan]

Workout #11A - September 4th 2012

Squat

45lb x 5 x 2
95lb x 5
135lb x 3
175lb x 2

220lb x 5
220lb x 5
220lb x 5

Press

45lb x 5 x 2
50lb x 5
65lb x 3
80lb x 2

95lb x 5
95lb x 5
95lb x 5

Clean

45lb x 5 x 2
50lb x 5
65lb x 3
80lb x 2

105lb x 3
105lb x 3
105lb x 3
105lb x 3
105lb x 3


Was supposed to do this session on sunday, but I tee'd off at 6am sunday morning for 18 holes and was in no shape to workout after that.

[Jasonpan]

Workout #12B - September 6th 2012

Squat

45lb x 5 x 2
90lb x 5
135lb x 3
180lb x 2

225lb x 5
225lb x 5
225lb x 5

Bench Press

45lb x 5 x 2
75lb x 5
105lb x 3
135lb x 2

155lb x 5
155lb x 5
155lb x 5

Deadlift

115lb x 5
135lb x 3
180lb x 2
255lb x 2

305lb x 5

[Jasonpan]

Workout #13A - September 12th 2012

Squat

45lb x 5 x 2
95lb x 5
135lb x 3
185lb x 2

230lb x 5
230lb x 5
230lb x 5

Press

45lb x 5 x 2
55lb x 5
70lb x 3
85lb x 2

97.5lb x 5
97.5lb x 5
97.5lb x 5

went with the 1.25lb plates here....was easy though....probably should have waited a workout or two for that.

Clean

45lb x 5 x 2
50lb x 5
65lb x 3
80lb x 2

110lb x 3
110lb x 3
110lb x 3
110lb x 3
110lb x 3


Out of stupidity or curiosity or neither, I decided to do clean and jerk these.....still very easy. I know recovery will be an issue at some point if I dont buckle down and get serious....but for now its kinda bleh.

[Jasonpan]

Oh and I will be missing another workout!! Heading to my parents house at Deep Creek Lake on friday for a four day weekend outing with the family. I will fish, golf, hike, and boat...so there is some workout to be had...but no SS...unless I clean and jerk the bass boat lol!

[Himmelstoss]

Oh and I will be missing another workout!! Heading to my parents house at Deep Creek Lake on friday for a four day weekend outing with the family. I will fish, golf, hike, and boat...so there is some workout to be had...but no SS...unless I clean and jerk the bass boat lol!

Enjoy your long weekend! Was just out in that neck of the woods this past weekend, camping at Big Run State Park. Had to miss 2 workouts myself.

[Jasonpan]

Enjoy your long weekend! Was just out in that neck of the woods this past weekend, camping at Big Run State Park. Had to miss 2 workouts myself.

Thats a nice area. The only workout Im gonna do other than golf (carted which isnt a workout at all lol), is sit my ass on the private dock behind the house and fish for 48 hours straight!!!

[Jasonpan]

Workout #14B - September 13th 2012

Squat

45lb x 5 x 2
95lb x 5
135lb x 3
185lb x 2

235lb x 5
235lb x 5
235lb x 5

This was actually pretty hard

Bench Press

45lb x 5 x 2
80lb x 5
110lb x 3
135lb x 2

160lb x 5
160lb x 5
160lb x 5

One thing I am sick of and I know it will not change.....kids benching 2 plates that have scrawny ASS LEGS AND PUFFED UP ****ING CHESTS mocking me when I bench. **** THEM!

I could pick them up and throw them across the room...but they can bench more....so I lose lol. Only reason I didnt flip out on them was I like my $20 buck a month deal (i got in early...so I pay a cheap rate....and they have a full power lifting setup now with bumper plates cause I bitched so much)


Deadlift

135lb x 5 x 2
185lb x 3
265lb x 2

315lb x 5

BACK TO 3 PLATES BABY!!!!!!!!!! I SEE YOU 4.....YOU CANT HIDE BITCH.......ILL BE BACK ON YOUR ASS!!!!!!!!!!!

[johnblythe]

Oh and I will be missing another workout!! Heading to my parents house at Deep Creek Lake on friday for a four day weekend outing with the family. I will fish, golf, hike, and boat...so there is some workout to be had...but no SS...unless I clean and jerk the bass boat lol!

dang man, that sounds awesome. hope you have a blast!

Workout #14B - September 13th 2012

Squat

45lb x 5 x 2
95lb x 5
135lb x 3
185lb x 2

235lb x 5
235lb x 5
235lb x 5

This was actually pretty hard

Bench Press

45lb x 5 x 2
80lb x 5
110lb x 3
135lb x 2

160lb x 5
160lb x 5
160lb x 5

One thing I am sick of and I know it will not change.....kids benching 2 plates that have scrawny ASS LEGS AND PUFFED UP ****ING CHESTS mocking me when I bench. **** THEM!

I could pick them up and throw them across the room...but they can bench more....so I lose lol. Only reason I didnt flip out on them was I like my $20 buck a month deal (i got in early...so I pay a cheap rate....and they have a full power lifting setup now with bumper plates cause I bitched so much)


Deadlift

135lb x 5 x 2
185lb x 3
265lb x 2

315lb x 5

BACK TO 3 PLATES BABY!!!!!!!!!! I SEE YOU 4.....YOU CANT HIDE BITCH.......ILL BE BACK ON YOUR ASS!!!!!!!!!!!

i know what you mean about the freaking benching. gah. my arms are terrible, my bench is weak as sh**, but i can out squat and definitely out deadlift anybody around me for the most part. pisses me off that the strength doesn't spread evenly and doesn't make me hawt or aesthetic...yet.

how high did your DL get previously, ~425 or so?

[mrbaker3]

Awesome dude, I'm subbin in on this. Good to see some nice progressions, gives me hope for the higher weights even if I'm smaller than you.