Starting Over

[oli]

Hey all, just found this site last night and figured I'd log my progress while I begin Mark Rippetoe's Starting Strength program. I've done several 5/3/1 cycles last year, the Russian Squat Program( this year ), and lately a bastard 5x5/D.C. type of program so I figured I should get back on track and build-up my squat, dead, and bench numbers. I haven't tested my 1 rep max in awhile, but my personal bests are:

Squat: 365x3 [ early this year at parallel]
Deadlift: 345x2 [ done last week ]
Bench: 250x8 [ early this year ]

Goal: To bring-up squat and deadlift as I just came off a 3 week run of SD@ 15mg with a total of 16 lbs gained. Also, to train the squat below parallel as mines is right at parallel. Not really looking to add mass, but I imagine the squats and DL's will pack some on & this is the heaviest I've ever been so I'm going to see if I can maintain/better my 2-mile APFT run times simultaneously.

Todays workout

Squat: 3 x 5
225 x 5
250 x 5
250 x 5
[ was trying to find the right weight to use ]

Bench: 3 x 5
235 x 5
240 x 5
255 x 5
[ also looking for right weight ]

Deadlift: 1 x 5
285 x 5

Dips: 2 x 8
bw+45 plate x 8

[BendtheBar]

Best of luck Oli. Squat and bench numbers look very solid. Looking forward to seeing you smash some goals.

[Szelago]

Lets get it, Oli!

[oli]

Originally Posted by BendtheBar

Best of luck Oli. Squat and bench numbers look very solid. Looking forward to seeing you smash some goals.

i intend to

[oli]

Originally Posted by Szelago

Lets get it, Oli!

i look forward to every workout..i so want it

[Szelago]

Originally Posted by oli

i look forward to every workout..i so want it

I know the feeling well

[oli]

tried running today, because i have an APFT in October. It was not good at all - after about a month of no running and getting back into squats and deads - my lower body was shocked. Shins and calves were throbbing - knees aching. A little demoralizing, but I'll give legs a couple more weeks to see if they can adapt to running again before i pull the plug on this program and switch to something like 5/3/1 or possibly just cutting out the friday workout and replacing it with a running day or some full body circuit training.

[oli]

Squat: 3 x 5
250 x 5
255 x 5
255 x 5

Shoulder Press: 3 x 5
135 x 3 x 5

Clean: 135 x 3 x 3

Pendlay Rows: 135 x 2 x 8

40 chin-ups


I know strayed a little towards the end of the workout, but I figured I'd throw some Pendlay rows every other workout. Wasn't sure if I'm supposed to increase the weight every workout or every week. With squats the 250 felt good taking it below parallel so I upped it 5 lbs.

Are the weights supposed to go up every workout, then back down if the weights not coming up smoothly/quickly enough? That's what I got from the research I've done.

[oli]

Friday's workout:
- Front squat: 3 x 8 -135lbs ( squat rack was occupied - didn't want to wait )
- Bench 3 x 5- 260lbs
- Deadlift: 1 x 5- 295lbs


Today's workout:

- Squat: 265 x 3 x 5
- Bench: 265 x 3 x 5
- Deadlift: 315 x 1 x 5

[BendtheBar]

A little demoralizing, but I'll give legs a couple more weeks to see if they can adapt to running again before i pull the plug on this program

Hopefully your body will adapt quickly. The first couple weeks of running is always the worst for me.