The Super Beast's log

[Sup3rB3ast]

I worked out for several years playing high school and college football. The past 2 years have been very on and off with basically no progress. The past month I have not touched a weight, so here's to a fresh start.

This log will be using Mark Rippetoe's Starting Strength program strictly. I will be doing seated Military presses instead of the usual standing Press, as I don’t have a high enough ceiling.

Weight: 196.8
Bodyfat %: 20.4

[Sup3rB3ast]

Workout A:
Squats - 185x5x3
Bench - 135x5x3
Deadlifts - 185x5

Everything had a pretty fast bar speed. I'll be adding extra weight for the first few weeks 10 pounds each workout to Squat/Bench and 20 pounds each workout to deadlifts.

Workout B will consist of Squat, Seated Press, and Pendlay Rows. I hope to get workout B in on Thursday night.

[Sup3rB3ast]

Last night post workout I ate a pretty decent amount of food, not necessarily clean. I currently have no plans to change my diet for the next month. When I get my workouts consistent (3 workouts per week) for a few weeks then I will be cutting junk food out of my diet for the most part. I'll see from there if I need to make any other adjustments. My main goal for the time being is to build strength and take what lean size that gives me.

[Sup3rB3ast]

Workout B:
Squat 190x5x3
Seated Press 115x5x3
Pendlay Row 135x5x3
Chinups 5/3/3

[Sup3rB3ast]

Friday was a rest day. I did do quite a bit of drinking last night though. I'm feeling fine right now, so if I workout this morning I shouldn't be affected.

With the Tuesday/Thursday/Weekend split I'm giving myself the option of working out on Saturday or Sunday either one. I prefer to today, but it just really depends on how busy my day is. Worse comes to worst, I will workout tomorrow morning upon waking up.

[Sup3rB3ast]

Had to take a few days off because of a gash on my upper back that prevented me from doin squats or bench. It bled a lil today, but **** it... A lil blood flow let's you know that you're still alive.

Workout A
Squat 195x5x3
Bench 185x5x3
Deadlift 195x5
Dips 12/12/12

I had to increase the bench weight because the bar speed was way too fast last time. 185 felt challenging, but not hard enough that I could have hot failure.

[Sup3rB3ast]

Workout B
Squats -*200x5x3
Seated Press -*120x5x3
Pendlay rows -*140x5x3
Chin ups - 5/5/4
Situp - 10/10*

*all situps are decline at around a 60 degree angle

[Sup3rB3ast]

Workout A
Squat - 205x5x3
Bench - 195x5x3
Deadlift - 205x5

[Sup3rB3ast]

Workout B
Squat - 210x4 Fail
Seated Press - 125x5x3
Pendlay Row - 145x5x3

My poor nutrition and little sleep has caught up with me. I consider this a wake up call and will stick with the same weight Monday on Squats.

[TigOleBitties]

Will be following your journal. I have similar background with the weight lifting. And bassically the same stats 6'1 200 lbs. Although your lifts are alot higher then mine,. I probably coulda started with a little higher weights but im in no hurry and should probably work on my form before anything. Should be interesting to watch the progression. I have the same situation with ceiling being low, may i suggest maybe going outside and doing ohp instead of the seated, thats the way i do it.

[Sup3rB3ast]

Weight update: I weighed in at 191 today, though I'm not sure about body fat. I'll probably get an accurate measure tomorrow.

[Sup3rB3ast]

Will be following your journal. I have similar background with the weight lifting. And bassically the same stats 6'1 200 lbs. Although your lifts are alot higher then mine,. I probably coulda started with a little higher weights but im in no hurry and should probably work on my form before anything. Should be interesting to watch the progression. I have the same situation with ceiling being low, may i suggest maybe going outside and doing ohp instead of the seated, thats the way i do it.

Don't worry about the high starting weights. The higher you start, the sooner you stall. Stronglifts 5x5 (almost identical to rippetoe's) actually suggests you start all lifts with an empty bar.

In my opinion this is a great form builder. I have had alot of coaching on correct form through years if college football, so I chose the harder path.

As for the ceiling issue... As much as I would love to get some extra core work in with doing the standing press outside, I just can't justify packing a 45 lb bar and however much weight outside from my weight room for a slightly different exercise. It's just not worth it to me time wise. Thanks for the suggestion though and keep up the hard work.

[Sup3rB3ast]

Had a lay off, this is not a log for excuses so I wont go into why, I'll just call myself a lazy son of a bitch an man up to it. Time to get back on track and get swole.

[Sup3rB3ast]

Monday
9/12/11
Workout A
Squat 185x5x3
Bench 185x5x3
Deadlift 215x5
Dips 40x5, 40x4

I did some resets to be safe from my layoff. The squats were going to need a small reset soon anyways, had I not been a bitch and missed workouts.

Deadlifts are yet to be challenging. I am keeping with 10 pound increases for grip-strength/form. Still using the double overhand grip without much trouble. Maybe a 15 pound increase next workout.

[Sup3rB3ast]

Wednesday
9/15/2011
Workout B
Squats 190x5x3
Seated Press 135x5x3
Row 150x5x3
Chin-up 4/4/6

[Sup3rB3ast]

9-21-11
Wednesday
Squat 160x5x3
Seated press 135x2 135x5x2
Chinups 5/4/3

[Sup3rB3ast]

9-23-11
Friday
Squat 165x5x3
Bench 195x5x3
Deadlift 225x5
Dips 40x8x3

[Sup3rB3ast]

Post workout stats 9-23-11
Weight 203.6
Bodyfat 20.4

[Sup3rB3ast]

Switching to the Novice Program which only really changes the pendlay rows.

[Sup3rB3ast]

10-03-2011
Monday
Squat 165x5x3
Seated Press 135x5x3
Chin-ups 5/4/2
Tricep extension 55x9x3

[Sup3rB3ast]

10-11-11
Saturday
Squat 170x5x3
Bench 200x5x3
Deadlift 230x5