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  1. #1
    Registered User jshaw5's Avatar
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    jshaw's Starting Strength log

    After a layoff of well over a year from working out due to a pregnant wife, subsequent baby, and utter laziness, I have finally decided it's time to make a change. I'm 32 years old at 5'11" and 245lbs, which is about 50lbs of fat added over the past two years I've always been more of a bodyweight and dumbbell user, but I've decided to make the transition over to barbell training. I just picked up Rippetoe's Starting Strength (3rd ed) last week, gave it a good read, and committed myself to start today. Given that I haven't really done any barbell training since high school, I couldn't even try to guess what kind of weight I should start at, so I'll just figure that out in my first workouts. Based on the book and the Wiki FAQ, I'm going to start with the following workouts.

    Workout A
    Squat
    Bench
    Deadlift

    Workout B
    Squat
    Press
    Deadlift

    I figure after a couple weeks, my form will be good on the deadlift, and I'll start to alternate in power cleans. I'd also like to eventually start to mix in chinups/pullups and back extensions. I did my first workout today, but I left my notebook in the car, so I'll post my numbers tomorrow.

    ***EDIT***
    Added Starting Work Sets:
    Squat - 135
    Bench - 135
    Deadlift - 175
    Press - TBD
    Power Clean - TBD
    Last edited by jshaw5; 01-24-2012 at 10:58 AM.
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  2. #2
    Registered User jshaw5's Avatar
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    First workout was last night. The gym was busy, but fortunately I didn't have to wait too long for anything. I established my starting work sets for squats, bench, and deadlifts. I know I could've done a little more weight on each of the exercises but I didn't want to push it and figured I'd rather start too low than too high. I'm still a bit sore and walking a bit funny today, especially on stairs, so I'm glad I didn't push it any harder.

    Squat
    45x5
    65x5
    95x5
    115x5
    135x5x3

    Bench
    45x5
    75x5
    95x5
    115x5
    125x5
    135x5x3

    Deadlift
    135x5
    155x5
    165x5
    175x5
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  3. #3
    ☼☼☼ whatevergirl's Avatar
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    nice job with your workout...i'm sure you're feelin it today.
    just wanted to welcome you here...and congrats on your new bundle of joy.
    ✘ Faith can move mountains. - Matthew 17:20
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  4. #4
    wants to be called Dan. hcoyle545's Avatar
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    In on this, I just started SS on Monday as well and same as yourself I started off lower than I'm capable on all the lifts *except bench press. Was benching more than my squat lol*. Also same as yourself i'm using it along with cutting, so i'll check in often to see how you're getting on. Keep er lit!
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  5. #5
    Registered User jshaw5's Avatar
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    Originally Posted by whatevergirl View Post
    nice job with your workout...i'm sure you're feelin it today.
    just wanted to welcome you here...and congrats on your new bundle of joy.
    Thanks, the little one is great, I can't believe he's almost a year already. The workout was good, I felt it yesterday, but I think I'm feeling it even more today!!! My plan was to get up and do Workout B this morning, but my legs are still quite sore, so I decided to sleep in another hour and a half and workout tonight. Hopefully the extra 12 hours before my workout will allow my legs to recover a bit more and they won't be so cold and stiff like they are first thing in the morning.

    Originally Posted by hcoyle545 View Post
    In on this, I just started SS on Monday as well and same as yourself I started off lower than I'm capable on all the lifts *except bench press. Was benching more than my squat lol*. Also same as yourself i'm using it along with cutting, so i'll check in often to see how you're getting on. Keep er lit!
    Are you going to do a log? I like going through everyone's SS logs to see how much progress they've made, it's a great motivational tool.
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  6. #6
    Registered User jshaw5's Avatar
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    Unfortunately due to some family issues, I didn't get a chance to work out Wednesday or Thursday, but I was able to get back to it today for my second workout. I set my starting weight for the press and added 10 lbs on the squat and 15 lbs on the deadlift.

    Squat
    45x5
    65x5
    95x3
    120x2
    145x5x3

    Press
    45x5
    55x5
    65x5
    70x5x3

    Deadlift
    135x5x2
    155x3
    175x2
    190x5
    Last edited by jshaw5; 01-28-2012 at 09:30 AM.
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  7. #7
    Registered User jshaw5's Avatar
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    Monday's Workout...

    Squat
    45x5
    75x5
    105x3
    125x2
    155x5x3

    Bench
    45x5
    75x5
    95x5
    115x4
    145x5x3

    Deadlift
    135x5x2
    165x3
    185x2
    205x5

    Does anyone know why I can't edit my posts? I wanted to add a chart comparing my starting, current, and goal lifts to the first post, but it won't let me edit it.
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  8. #8
    Registered User TheBigGymnast's Avatar
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    Originally Posted by jshaw5 View Post
    Does anyone know why I can't edit my posts? I wanted to add a chart comparing my starting, current, and goal lifts to the first post, but it won't let me edit it.
    You can only edit posts within 24 hours I think. After 24 hours you cannot. I think you can ask a mod to but just post your chart in a new post.

    Keep going by the way
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  9. #9
    Registered User jshaw5's Avatar
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    Originally Posted by TheBigGymnast View Post
    You can only edit posts within 24 hours I think. After 24 hours you cannot. I think you can ask a mod to but just post your chart in a new post.

    Keep going by the way
    Thanks. I guess I'll just keep track in my sig.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  10. #10
    Registered User jshaw5's Avatar
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    Wednesday's Workout...

    Squat
    45x5
    75x5
    105x3
    135x2
    165x5x3

    Press
    45x5
    45x5
    60x5
    75x5x3

    Deadlift
    135x5x2
    165x3
    190x2
    220x5

    Squats are starting to get a little harder, but my reps still haven't slowed any, so I'm going to stick with the 10lb increase each workout for now. My shoulders weren't happy today, they're not very flexible to begin with, but were a bit stiffer today. They got a bit sore from the stretch of getting everything in the squats lined up properly, but I was still able to push through the presses. I wouldn't call the deadlifts easy, but definitely feel like I could go heavier if I tried. At this pace I should meet my original end of February goal of 275 by the end of next week I think once I hit that, I'll start alternating power cleans.
    Last edited by jshaw5; 02-01-2012 at 03:29 PM.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  11. #11
    Registered User jshaw5's Avatar
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    Friday's Workout...

    Squat
    45x5
    85x5
    115x3
    145x2
    175x5x3

    Bench
    45x5
    75x5
    105x5
    125x4
    155x5x3

    Deadlift
    135x5
    165x3
    195x2
    235x5

    Overall it was a great workout. I did have one issue, when I was warming up, the side of my right leg felt tight and a bit sore. I've had issues with ITBS that took a few days of stretching to relieve, this felt consistent with that. It was a little sore during the squats and deadlifts, but not bad enough to impact my workout. Otherwise the squats felt good, up another 10lbs from last workout, still not slowing down. The bench felt good as well, maybe a little slow on the last rep of the last set, but never felt like I was close to missing the lift. I figure I can probably get a couple more workouts in at 10lb increases before I have to drop to 5lbs. The deadlifts felt good, starting to feel heavy, but I should still be able to hit 275 by the end of next week.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  12. #12
    Registered User jshaw5's Avatar
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    Monday's Workout...

    Squat
    185x5x3

    Press
    80x5x3

    Deadlift
    250x5

    I don't have my pad with me and I don't feel like trying to remember my warmups, so I just posted my work sets. A weekend of rest and stretching helped my leg out a lot, so I had no tightness/soreness today. Squats went well, up another 10lbs, but the last few workouts my shoulders have been real tight trying to set in the proper squat position. This left my shoulders sore for the press, but I was still able to push through the 5lb increase. Deadlift up another 15lbs, should hit my original goal of 275lbs by the end of the week, at which point I will start alternating in power cleans. My new deadlift goal will be 3 plates by the end of the month. I also increase my squat goal to 245 by the end of the month. I also started doing some of the DC extreme stretches afterwards. I'm hoping the shoulder stretch will really help loosen my shoulders up and make it easier to get into squat position.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  13. #13
    Registered User jshaw5's Avatar
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    Wednesday's Workout...

    Squat
    45x5
    80x5
    120x3
    155x2
    195x5x3

    Bench
    45x5
    75x5
    105x5
    135x4
    165x5x3

    Deadlift
    135x5
    165x5
    200x3
    230x2
    265x5

    Another solid workout, but the lifts are getting tough. I didn't really struggle much with putting the weight up on the squats, but I'm not sure my form was perfect. The last couple reps, I felt like I was putting too much weight on the balls of my feet rather than keeping balance over the center of my foot. I'll have to take a video next time to see how it looks. Also, my shoulder flexibility just doesn't seem to be getting any better. The last rep on the last set was definitely slow, but I got it up there. I might have to drop to 5lb increments very soon. The deadlift felt heavy, but I still feel like I can pull more weight than I am. Grip is starting to be a factor though. I don't know if my gym allows chalk, I might have to get some of that liquid chalk stuff.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  14. #14
    Registered User ddog171's Avatar
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    Nice progress so far, keep it up! Subbed
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    http://forum.bodybuilding.com/showthread.php?t=150698083
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  15. #15
    Registered User jshaw5's Avatar
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    Friday's Workout...

    Squat
    45x5
    85x5
    125x3
    165x2
    205x5x3

    Press
    45x5
    55x5
    65x3
    85x5x3

    Deadlift
    135x5
    170x5
    205x3
    240x2
    280x5

    The squats went great. They still felt heavy, but they felt easier than they have the last few workouts. I know it's not a big number, but I'm excited that I should be up to 2 plates sometime next week. My shoulders were extremely tight to start, possibly worse than they have been to the point where after my first warmup set, I was contemplating taking a break from squats for a little bit and really work on my shoulder flexibility. They got better each set though, and by the time I was in my work sets, they didn't bother me much at all. I think I just need to do a better job of getting my shoulders warmed up and loose before I start my squats.

    The overhead press went as expected, went up another 5 lbs, it felt heavy, but not too heavy where I was close to missing a rep.

    Deadlifts are getting damn heavy. I'm pretty sure 280 is a PR for me, last time I deadlifted on a regular basis was a couple years ago, I think I got up to 275 then. It's funny how light the first couple warmups feel compared to just a few weeks ago. I did feel like my back rounded a bit on my work set though. Grip is really becoming an issue as well. I had to tighten my grip once or twice, then I had to completely rewrap my hands around the bar for the last rep. I'm gonna have to pick up some of that liquid chalk stuff this weekend, since I'm fairly certain my gym does not allow chalk.

    When I first started, I told myself I was going to wait until I felt good with my form on the deadlift before I started alternating in power cleans. Also, my original goal for deadlifts was 275 by the end of the month, but since I've made so much progress already, I decided last week that I would wait until I hit that goal before I started mixing in power cleans. Now that I've hit that goal, it's time to start. I'm going to read through the power cleans chapter in the book this weekend, since I just skimmed through it the first time, knowing I wasn't going to start doing them right away.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  16. #16
    Registered User jshaw5's Avatar
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    Originally Posted by ddog171 View Post
    Nice progress so far, keep it up! Subbed
    Thanks!!!! I'm honestly quite shocked at the progress I've made so far. When I started, I set some goal weights that I wanted to hit by the end of February (about 5 weeks into it). I've had to increase those goals a couple times because I've either met them or I'm close to meeting them in half that time.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  17. #17
    Registered User jshaw5's Avatar
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    Monday's Workout...

    Squat
    215x5x3

    Bench
    175x5x3

    45 Degree Back Extension
    BWx10x3

    Parallel Grip Pullup
    BWx4
    BWx3
    BWx2.5
    BWx10x3


    Workout was rough this morning. I'll start off by saying I felt like crap, got maybe 5 hours of sleep last night, and had to drag my ass to the gym. That being said, I still made progress, so it was worth the misery.

    The 215lb squat this morning felt a lot heavier than Friday's 205. During the last rep or two on the first set, I started to question whether I was going to be able to get the last rep or two on the last set. The second set was a little harder, but was still able to push through it. I added a little more time to my rest before the last set and told myself there was no other option than to get that last set of 5, and I did. I think I am going to chalk this one up to lack of rest and still go for the 10 lb increase next workout.

    The bench went pretty much the same as the squats. The first set was heavy, second was heavier, but failure was not an option on the last set. The lack of rest didn't make it any easier, but unlike the squats, I think it's time to drop down to 5 lb increases.

    I was supposed to start mixing in power cleans today, but I didn't finish reading through the power clean chapter again, plus I wanted to watch that section of the DVD before starting, so I skipped the power cleans this morning. Instead I opted to do some back extensions and some parallel grip pullups. I managed to get four pullups on the first set, and three on the second set, but I came up a little short on the 3rd rep of the last set. I was honestly surprised I was able to do that many at 235-240 lbs BW. My PR is 15 pullups, but that was when I was under 200 lbs and after a round of p90x, and I haven't done them in probably two years.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  18. #18
    Registered User jshaw5's Avatar
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    No workout today. When my alarm went off for the gym, I was on about 4 hours of sleep. Monday's workout was rough, I was pretty sure that if I tried to workout on even less sleep, the results would not have been pretty. I'm also going to start power cleans, so I didn't want to be dead tired while trying to learn them. I figured I was probably better off getting another couple hours of sleep and waiting until tomorrow for my next workout. I'll just hit the gym tomorrow and Saturday, then resume my normal MWF schedule next week.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  19. #19
    Registered User j2048's Avatar
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    Your starting weights were pretty high, but still - massive progress!
    My (very) starting strength log:
    http://forum.bodybuilding.com/showthread.php?t=141436881
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    Registered User mjp202's Avatar
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    Great work so far! Subbed.
    My log (SS --> 5/3/1): forum.bodybuilding.com/showthread.php?t=139629253
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  21. #21
    Registered User jshaw5's Avatar
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    Originally Posted by j2048 View Post
    Your starting weights were pretty high, but still - massive progress!
    Thanks. In hindsight, I probably should've started a little lower or went a little slower with the increases. So far it hasn't been a problem, but I'm going to drop to 5 lb increases on the squat and bench, and 10lb increases on the deadlifts to make sure my progress doesn't stall.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  22. #22
    Registered User mellowmarshall's Avatar
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    I'm gonna have to pick up some of that liquid chalk stuff this weekend, since I'm fairly certain my gym does not allow chalk.
    Did you let them know they aren't running a real gym?
    Xfit journal: http://forum.bodybuilding.com/showthread.php?t=162017063 (current)
    SS journal: http://forum.bodybuilding.com/showthread.php?t=139264713
    Youtube: http://www.youtube.com/user/mellowmarshall?feature=mhee

    Goals
    ------
    Front squat: 245, achieved 5/30/2014
    Back squat: 315, by 8/2014
    Bench press: 235, by 9/2014
    Clean and jerk: 195, by 8/2014
    Dead lift: 345, by 9/2014
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  23. #23
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    Enjoying the journal. Keep up the good work! I'm also doing starting strength, and have been pleased with my strength gains.
    My Journal: http://forum.bodybuilding.com/showthread.php?t=141668971
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  24. #24
    Registered User jshaw5's Avatar
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    Originally Posted by mellowmarshall View Post
    Did you let them know they aren't running a real gym?
    Haha unfortunately this gym is my only option at this time. My wife and mother-in-law were already members, so it only costs $10/month, which is about all I can afford since babies are too damn expensive. Plus they take up too damn much room, so I would have nowhere to put a power rack. The absence of chalk isn't even the worst of it. As I was finishing up reading the book, I decided to head over to the gym to do a little cardio and check out the equipment. When I got there, there was no power rack, there wasn't even a squat rack, only a smith machine. I was no happy to say the least, almost scrapped the idea of doing SS. I ended up emailing every other location within a 50 mile radius to see if any others have at least something I could do squats in. Luckily, the gym in the next town over has a squat rack. It kinda sucks since it's like 15-20 minutes away and there's no showers, so I have to drive there, workout, drive back home to shower, then drive over an hour to work, but it's worth it. I just picked up a tube of liquid grip, hope it works as good as it sounds.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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    Registered User jshaw5's Avatar
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    Thursday's Workout...

    Squat
    45x5x2
    90x5
    135x3
    180x2
    220x5x3

    Judging by how far back my elbows are, I think my shoulder flexibility is starting to open up. I think my depth is good, but am I driving my hips enough?

    Press
    45x5
    55x5
    65x5
    75x2
    90x5x3

    Is it just me, or does it look like I'm not lowering the bar all the way?

    Power Cleans
    45x5
    55x5
    65x5
    75x5
    85x5
    95x5x3


    I still didn't get a lot of sleep last night (busier at work, get home later, thus i get to bed later). I did feel a whole lot better than I did Monday though. I think it was because I was pissed at myself for not working out yesterday and I just wanted to take it out at the gym. The squats went good. I thought about sticking with the 10lb increase for one more workout just to hit the two plate mark, but I decided it will probably be better in the long run to just go up 5lbs and wait until next workout to hit that mark. I did a little more stretching with my shoulders beforehand, and it seemed to help a little better.

    The overhead press went as expected, went up another 5 lbs, it felt lighter than last time.

    Today was my first time mixing in power cleans. I was trying to practice my form a bit with a 25 lb bar at home the other night, but it just feels awkward to me. This morning I started with the bar and worked my way up in 10lb increments. With the bar and the lighter weights, I just feels awkward trying to keep my form, especially in the deadlift part since my gym doesn't have bumper plates and I have to sit much deeper to start. As the weight went up, it started to feel a little more natural, especially since the bar was getting higher with bigger plates. I settled on 95 lbs as my first work set, figured it was light enough to practice my form, but the 25 lb plates raised the bar up enough so it wasn't completely awkward. I'm also having a little trouble with the rack. I think it got a little better towards the end, but I think it might be a combination of low flexibility and my forearms being longer than my upper arms.

    I did bring my camera with me as I wanted to see how my form looks, especially in the power cleans. Once I figure out how to edit the movies and upload them to youtube, I'll post them up.
    Last edited by jshaw5; 02-16-2012 at 11:47 PM.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  26. #26
    Registered User ddog171's Avatar
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    Squats look good, if you feel like you need more hip drive, sit back a little more, imagine squatting down between your legs (if that makes sense) and being pulled up by chain from the small of your back.

    Presses look solid, it looks like you are going all the way down to your chest except on a couple of reps, just concentrate on the full ROM.

    Good workout.
    My Journal (LRB 365):
    http://forum.bodybuilding.com/showthread.php?t=150698083
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  27. #27
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    Hi there,

    Presses to me look deep enough - it's often difficult to tell from the video - I noticed that on my videos it looks like I'm not bringing the bar low enough, but I know that I touched my chest every single time. Strong press btw.

    Squat - damn it just flies up. I noticed that on a few of reps (first ones especially) there is some forward knee travel at the bottom of the squat. I was told that it is caused by loosing tension in the back. You might want to post the video in the exercise section of the forum to get some opinions from ppl who are not subbed to your journal. SStrength forums have good video review section as well.

    Looks like you are squatting in running shoes. If that's the case I'd recommend you switch to something flat soled (vans or alike) or just do it in socks. Squishy soles of runningh shoes make your position less stable, and the heel diminishes possible hip drive. Same applies to deadz.

    Power cleans - Since you are now using these baby plates to learn the movement, I wouldn't bother going all the way to the floor - it's way too low. Your elbows don't go forward enough. There are some good rippetoe videos on the tube about power clean, or if you can watch the Starting Strength DVDs. No more advice from me, because PCs really bothered my knee, so I switched them for rows

    Good job!
    My (very) starting strength log:
    http://forum.bodybuilding.com/showthread.php?t=141436881
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  28. #28
    Registered User jshaw5's Avatar
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    Thanks for the input guys. I was actually coming on here to look into shoes. I know I've always heard that Chuck Taylor's are good for lifting, I think I'm gonna run out and pick some up later today. I do have the SS DVD's and I watched the PC section the other night. I know my elbows need to be further out, but I'm not sure I have the flexibility to get them there. Without a bar in my hands, I can bring my elbows up to where they should be, but my hands are almost by my ears. With a bar, if I try to rack it on my shoulders and bring my elbows up, it shoves my bar into my throat. I'll do your suggestion of not going all the way to the floor with the lighter weights.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  29. #29
    Registered User j2048's Avatar
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    I have the same flexibility issue - when I tried the power cleans, the bar would hit my throat. It gets better once you put some weight on it thou.
    My (very) starting strength log:
    http://forum.bodybuilding.com/showthread.php?t=141436881
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  30. #30
    Registered User jshaw5's Avatar
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    Saturday's Workout...

    Squat
    45x5
    90x5
    135x3
    180x2
    225x5x3

    Bench
    45x5
    75x5
    110x3
    145x2
    180x5x3

    Deadlift
    135x5
    170x5
    210x3
    245x2
    285x5

    I really wanted to get a video of my deadlift to check my form, but when I got to the gym I realized the battery in my camera was dead I also never got around to picking up some better shoes, so I just kicked off my shoes for my worksets on the squats and deadlifts. I also used Liquid Grip for the first time. I would definitely recommend this stuff. When you first put it on, it feels and smells like hand sanitizer, but once it dries (about 20-30 seconds), it leaves a white residue on your hands that looks similar to a good coating of chalk. You can definitely feel the difference, almost like your skin is grabbing onto the bar. I reapplied before my deadlifts, but not because it had worn off, I just didn't get the best coverage on my first application.

    Squats were good, felt like I was driving my hips better, wish I had video to confirm. Felt good to hit the 2 plate mark. Should be able to hit my end of the month goal of 245lbs, then the next goal is 3 plates by the end of April.

    Bench was real hard, last rep or two on the last set was real slow, but I got it. I probably should've dropped to 5lb increments a few workouts earlier, but we'll see how long I can keep them going now. I'm only 5 lbs away from my end of the month goal, then I'm shooting for 225lbs by the end of April.

    For deadlifts, I had decided to switch from 15lb increments to 10lb increments, but I remembered I had some back rounding in my last workout, so I didn't want to go up as much. Also I wanted to stick with weights ending in 5 so I didn't have the deal with 2.5lb plates (plate math is not fun before 7am lol). Form felt better, I think I did a much better job of keeping my back flat than last workout. Assuming I can keep 10lb increases going for at least the next few workouts, I'm just going to miss my end of month goal of 3 plates, though I should be able to hit it in the first workout of March.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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