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Old 04-13-2014, 08:30 AM   #1
Chirag
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Default First Training Log... Let's get strong

Starting Strength Log!

Sorry for the long write up!

After finishing the entire starting strength book in about a day (read it instead of homework...possibly a bad choice but I'll make it work ahaha) I'm ready to start the program. I had done the starting strength program before and got my squat up to 175 and other lifts relatively higher than they are now but my form was not the best and I bailed about 1 and a half months into the program (program hopping bug). This time I'm going to stick to it though. My squat form has gotten better as well as my form on the other lifts but I'll be posting form checks here as well! I tested my weights last week at the gym and these are the weights I'll be using (Used Rippetoe's method for gauging my beginning weights)

Start Weight (Previous 5 rep PR weight)
Squat 115 (175)
Bench 105 (155)
Deadlift 155 (265)
Military 65 (95)
Power Cleans 105 (for 3 reps 125)

These weights are relatively easy for me hit so I'll be adding 10lbs a workout until the bar speed slows even more just like the book says then start adding 5lbs per workout.


Following a Sunday Tuesday Friday split only because these are the only days I can workout without having to workout early morning on an empty stomach.

Workout A - Squat 3x5 Bench 3x5 Deadlift 3x5
Workout B - Squat 3x5 OHP 3x5 Power Cleans 5x3

Nutrition
I won't be following GOMAD because I am still fat, I'm not extremely huge but I have belly. I know my body doesn't really like carbs I can literally look at an apple pie and get fat hahaha so I'll be eating around 2500 calories (190g Carbs, 230g protein, and 92 fat). If I notice that my lifts are slowing down in bar speed and progression I'll slowly add some calories.

Here are my basic stats and goals for this program
Height 5'8
Weight 183
BF estimated at 20-23% (used a bunch of different online calculators and skin fold to get these numbers)
Age 19

Goals (this program) - (within 1 year):
Squat 255 - 315
Bench 185 - 225
Deadlift 315 - 365
Military 135 - 185
Power Clean 185 - 225

These goals aren't extraordinary goals but they goals that I believe are realistic and possible in the time frame given. I'm finally looking at training as a journey and a lifestyle not like a hobby. No excuses! Time to get stronger!
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Old 04-13-2014, 11:56 AM   #2
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simple and smart

you'll be pleasantly surprised at your physique if you stay with it and hit your goals.

good luck!
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Old 04-13-2014, 12:43 PM   #3
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Originally Posted by jdmalm123 View Post
simple and smart

you'll be pleasantly surprised at your physique if you stay with it and hit your goals.

good luck!
Thanks man!
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Old 04-13-2014, 01:10 PM   #4
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Good luck. Smash your goals. Will be following along.
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Old 04-13-2014, 03:40 PM   #5
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Good luck. Smash your goals. Will be following along.
Thanks!
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Old 04-13-2014, 03:44 PM   #6
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First workout today went well!

Squats were weird. Warmed up low bar but felt really awkward and really sluggish with no explosiveness. Started the warm up over with high bar and the weight flew up and felt better. I think I'll be sticking to a high bar squat. I'll post vids underneath this of both the squats later tonight, Any advice would be great.

Squats 115x5 115x5 115x5
Bench 105x5 105x5 105x5 (really felt great. Flew up nicely with pauses at the bottom)
Deadlift 155x5. Really well today. They were explosive with strong lockout. Double overhand grip.

Overall great workout despite not having headphones. Hoping to just work on the squat form next week with high bar and keep my legs tighter on the bench.

- Chirag

Last edited by Chirag; 04-13-2014 at 03:48 PM.
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Old 04-13-2014, 09:57 PM   #7
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Turns out I can't post links until I have had 15 posts so I'll have the videos up in a couple of days after a few posts!
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Old 04-13-2014, 10:09 PM   #8
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Quote:
Originally Posted by Chirag View Post
Warmed up low bar but felt really awkward and really sluggish with no explosiveness.

Started the warm up over with high bar and the weight flew up and felt better. I think I'll be sticking to a high bar squat.
Quote:
Originally Posted by Chirag View Post
Any advice would be great.
i think you figured it out already!
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Old 04-13-2014, 10:17 PM   #9
Chirag
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i think you figured it out already!

Good point! Hopefully I can get a video up within the next week for some critiques!
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Old 04-14-2014, 10:11 PM   #10
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Today was a rest day, spent it walking around and enjoying the weather and day with the girlfriend. It was the first time the weather has been consistently good around here so took advantage of that. Ready for the workout tomorrow! 125 squat, 65 Military Press and 105 Power Clean! Let's do it!
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