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Total Beginner - SS log + I want to be a beast asap

R

rrluthi

New member
Let me introduce myself: I'm 29 and have never worked out seriously before. I'm very weak especially in my upper body. I saw a picture of myself on my birthday this October and realized I want to try to change my body completely. I've always been soft physically. I mean I was very active when I was younger and played sports, but after baseball when my teammates would lift, I would be studying and playing video games.

My current stats: 6 feet exactly, 186. 17-18% bodyfat. When I first started, on Nov 2, I was 195, 25% body fat. My goals are maintain to maintain my bodyweight or increase it, but get down to 10% bodyfat, and be a lot stronger. My natural body type is somewhere between meso and endomorph. Maybe more endomorph. I have no trouble gaining. I can eat more in one meal than most can in a day. I always maintained a decent appearance by starving myself periodically. Terrible, I know, and probably a big reason I'm so weak.

I cleaned up my diet big time and am limiting myself to a very moderate 4 beers a week. but this isn't the diet forum!

My current lifts at 5RM are: Bench 130, Squat 145, Dead 225, Press 85, Row 125. My goals for when I turn 30 are to bench 225 5x, to Squat 295 5x, and to Deadlift 365. I am not sure how realistic this is. I would be very happy benching over my body weight, and squatting 1.5 times my bodyweight. My first day benching I could barely get 115 off the rack, my 5RM was only like 95.

I had no program at all when I first started. I was the guy at the gym wandering from machine to machine with no idea what to do, but I was going in 5-6 days a week. I was kind of afraid of freeweights, so I mostly ended up doing cardio stuff. I kept doing a lot of research though, and bought Starting Strength based on recommendations I found online. First couple workouts I just tried to figure out where I was at and tried to learn the lifts. Then I found some cool spreadsheets that people had designed to go with it, and so I made myself a beginner program. I love it so far. I look forward so much to my lifting days.

I am currently on workout 5. Last night was a workout A:

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 3x5 - 145 PR

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 3x5 - 130 PR

Deadlifts: I was supposed to only go up to 185, but I felt really good and tried the alternate grip...
warmup: 1x5 - 65
warmup: 1x5 - 115
warmup: 1x3 - 155
working sets: 2x5 - 185 PR
working set: 1x5 - 225 PR

I know I won't continue to set PR's every workout, but I want to take advantage of my beginner status while I can. I'm getting into decent shape now. I do 30 minutes of rowing + 30 minutes of bike 2 times a week on my non lifting days. Can I start doing assistance stuff like pullups and dips yet? Curls? :D haha.
 
rrluthi said:
Let me introduce myself: I'm 29 and have never worked out seriously before. I'm very weak especially in my upper body. I saw a picture of myself on my birthday this October and realized I want to try to change my body completely. I've always been soft physically. I mean I was very active when I was younger and played sports, but after baseball when my teammates would lift, I would be studying and playing video games.

My current stats: 6 feet exactly, 186. 17-18% bodyfat. When I first started, on Nov 2, I was 195, 25% body fat. My goals are maintain to maintain my bodyweight or increase it, but get down to 10% bodyfat, and be a lot stronger. My natural body type is somewhere between meso and endomorph. Maybe more endomorph. I have no trouble gaining. I can eat more in one meal than most can in a day. I always maintained a decent appearance by starving myself periodically. Terrible, I know, and probably a big reason I'm so weak.

I cleaned up my diet big time and am limiting myself to a very moderate 4 beers a week. but this isn't the diet forum!

My current lifts at 5RM are: Bench 130, Squat 145, Dead 225, Press 85, Row 125. My goals for when I turn 30 are to bench 225 5x, to Squat 295 5x, and to Deadlift 365. I am not sure how realistic this is. I would be very happy benching over my body weight, and squatting 1.5 times my bodyweight. My first day benching I could barely get 115 off the rack, my 5RM was only like 95.

I had no program at all when I first started. I was the guy at the gym wandering from machine to machine with no idea what to do, but I was going in 5-6 days a week. I was kind of afraid of freeweights, so I mostly ended up doing cardio stuff. I kept doing a lot of research though, and bought Starting Strength based on recommendations I found online. First couple workouts I just tried to figure out where I was at and tried to learn the lifts. Then I found some cool spreadsheets that people had designed to go with it, and so I made myself a beginner program. I love it so far. I look forward so much to my lifting days.

I am currently on workout 5. Last night was a workout A:

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 3x5 - 145 PR

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 3x5 - 130 PR

Deadlifts: I was supposed to only go up to 185, but I felt really good and tried the alternate grip...
warmup: 1x5 - 65
warmup: 1x5 - 115
warmup: 1x3 - 155
working sets: 2x5 - 185 PR
working set: 1x5 - 225 PR

I know I won't continue to set PR's every workout, but I want to take advantage of my beginner status while I can. I'm getting into decent shape now. I do 30 minutes of rowing + 30 minutes of bike 2 times a week on my non lifting days. Can I start doing assistance stuff like pullups and dips yet? Curls? :D haha.
Click to expand...

nice lifts so far in such little time man.. they will only continue to improve. When are you turning 30? Those goals definitely seem hard, but doable if you have enough time and your diet is good enough.

I wish you the best of luck and will definitely follow your training!
 
I will be 30 next October at the end of the month. So I've got 10 months about. I'm really excited about the progress I'm making right now, but I know it will slow down pretty soon. Probably switch to a 5x5 program at that point. And hey, at least the double chin is already gone :)
 
rrluthi said:
I will be 30 next October at the end of the month. So I've got 10 months about. I'm really excited about the progress I'm making right now, but I know it will slow down pretty soon. Probably switch to a 5x5 program at that point. And hey, at least the double chin is already gone :)
Click to expand...

5x5 is a great idea!!!! I think you're okay to add dips and chins... You can add curls if you really want, but it's not recommended as chins and rows will be hitting your biceps as well.
 
Wasn't feeling that good, and only had about 36 hours to recover from my last workout, not the full 48. But I got through it. Today was a workout B:

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 3x5 - 150 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 45
warmup: 1x5 - 65
working sets: 3x5 - 85 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 85
warmup: 1x2 - 115
working set: 3x5 - 125 PR

I was too tired after to want to do dips or pullups. Took about 45 minutes from start to finish and I was done. :o
 
Nice progress in just 2 months. Definitely milk the Starting Strength before going to a weekly periodization like 5x5.

Your goals in that timeframe are 110% doable. Don't for a second think otherwise.

Since you are using sound principles (rather than a bodypart bodybuilding split) the only thing that will hold you back is diet. Definitely post your eating if you want. The mods and mentors will help you all along the way.
 
Today I was visiting family so I got a guest pass at the gym local to here - it's called Kennedy Nautilus and they barely had any weights, just nautilus equip. I had to wait for the only squat rack before I could get started.

Back to a workout A:

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 3x5 - 155 PR

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 3x5 - 135 PR

Deadlifts: This time I stuck to the same weight using double overhand grip instead of alternate, which made it a lot harder.
warmup: 1x5 - 65
warmup: 1x5 - 115
warmup: 1x3 - 155
working sets: 1x5 - 185
working set: 1x5 - 225 PR (overhand grip)

Finished with 2 sets of 20 pushups and 10 minutes of rowing on the concept 2.
 
Last edited:
rrluthi said:
Today I was visiting family so I got a guest pass at the gym local to here - it's called Kennedy Nautilus and they barely had any weights, just nautilus equip. I had to wait for the only squat rack before I could get started.

Back to a workout A:

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 3x5 - 150 PR

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 3x5 - 135 PR

Deadlifts: This time I stuck to the same weight using double overhand grip instead of alternate, which made it a lot harder.
warmup: 1x5 - 65
warmup: 1x5 - 115
warmup: 1x3 - 155
working sets: 1x5 - 185
working set: 1x5 - 225 PR

Finished with 2 sets of 20 pushups and 10 minutes of rowing on the concept 2.
Click to expand...

nice workout! however, it said you got the same lifts you did on squat/deads your last workout as you did this workout.

Regardless, nice numbers to start out with- they'll only go up
 
You are right, I just realized that. I believe I just copied / pasted haha, and forgot to change the #'s. Oh and on the deadlifts I did use the same weight, difference was how I gripped the bar. normal grip is much harder than alternating grip, at least it seems so for me.
 
Found a real weightlifting gym local to my parents, and got a 3 day pass which should get me through to the end of my vacation. I ate well yesterday and this morning, so I felt pretty good.

The press and bench press are by far my weakest lifts, and I have trouble progressing on those 2 at the same rate as the others.

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 115
warmup: 1x5 - 135
working sets: 3x5 - 160 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 75
working sets: 1x5, 1x3, 1x2 - 90 PR
working set: 1x5 - 85

I had to drop down 5 lb to finish the presses. I started to fail on the 4th rep of the 2nd set of 90. I wasn't sure how to complete the workout so I did a couple push presses, but didn't count them. I did 3 good reps, rested, did 2 more, and then decided to drop weight.

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 85
warmup: 1x2 - 115
working set: 4x5 - 130 PR

Also I felt good so I did 3 sets of Gluteal Ham Raises, one bodyweight, one with a 25 lb plate, and one with a 35 lb plate. These were angled slightly up on the stand, so not as difficult as a true horizontal GHR. Also did 4 sets of seated calf raises. Finished off with 30 minutes light cardio on the bike.
 
oso0960 said:
How easy are the lifts to you right now? BTW, great start on a great routine :)
Click to expand...

I am easily progressing on squats and deads. The 5 pound increase on squats doesn't bother me too much, actually. I get the weight on my back and i'm like "oh shit, this is heavy" but then I can squat it no problem. And I'm going all the way down on them too, like the book says: I hit my calves with my hamstrings. Doing squats 3 times per week, every now and then if I don't eat right or go too early in the day, they can be tough, but I can always grind through them. If everything is right leading up to the workout, they are super easy.

On deadlifts, I totally underestimated where I would be at, and started the program way too light. Once I actually got the form down, I jumped up like 60 lbs without any problem. I need to reprint my progress sheet to reflect this.

Bench press, I'm really wobbly on it. My balance is terrible. I struggle a lot increasing 5 lb each workout, depends really on how I eat and sleep before, whether I'm going to get that increase or not. On the other hand, compared to where I started, it's night and day. I can go all day on what my 5RM was just three weeks ago. Just practice I think.

The barbell Rows are no problem at all. I've been able to increase these each workout. I really want to learn power cleans. I practice all the time with just the bar, but I have no idea how my form is on these, and I have someone who is going to show me soon and give me feedback.

OHP is very difficult. All ready i'm down to increasing 5 lb every other workout. The first 2 times I was able to increase, but since then it's been tough.
 
rrluthi said:
Bench press, I'm really wobbly on it. My balance is terrible. I struggle a lot increasing 5 lb each workout, depends really on how I eat and sleep before, whether I'm going to get that increase or not. On the other hand, compared to where I started, it's night and day. I can go all day on what my 5RM was just three weeks ago. Just practice I think.

The barbell Rows are no problem at all. I've been able to increase these each workout. I really want to learn power cleans. I practice all the time with just the bar, but I have no idea how my form is on these, and I have someone who is going to show me soon and give me feedback.

OHP is very difficult. All ready i'm down to increasing 5 lb every other workout. The first 2 times I was able to increase, but since then it's been tough.
Click to expand...

I don't know how much time you can or want to spend in the gym, but I think you would greatly benefit from form practice on your off days. Maybe do 5x10 with the bar as a warmup before you start benching? You'll definitely get your balance eventually.

Like JDid said, don't be frustrated with your OHP. 2.5lbs gain every workout is still excellent progress. When you start stalling on your squats/deadlifts, then you should take action and switch to a weekly progression.
 
Workout A again today, was cut short due to the gym closing for NYE.

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 115
working sets: 2x5 - 170 PR seemed easy, so I went ahead and:
working set: 1x5 - 175 PR

Bench Press: cut short, wanted to get some deads in.
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 125
working sets: 1x5 - 140

Deadlifts:I was in a massive hurry to get this in, didn't do full warmup routine. Still managed to increase to 235 though.
warmup: 1x5 - 135
working sets: 1x5 - 185 PR
working set: 1x5 - 235 PR
 
Squats: Thought I would try to get another 10 lb increase, but really struggled and started to lose form on the last 2 reps of the set, so dropped down to 180 for the last 2 sets.
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 115
warmup: 1x2 - 135
working sets: 1x5 - 185 PR
working sets: 2x5 - 180 PR

Press: I guess all the drinking from new years was balanced out by all the steak and pork I ate. I can't believe I was able to do this so easily.
warmup: 2x5 - 45
warmup: 1x5 - 45
warmup: 1x3 - 65
warmup: 1x2 - 75
working set: 3x5 - 95 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 85
warmup: 1x2 - 115
working set: 3x5 - 140 PR
 
Maybe the new years partying caught up to me a few days late, because yesterday sucked terribly. I lost ground on my squats, was only able to hit 175 x 5 x 3 sets. Bench still stalled, Deadlift was the only one that went up . 245 x 5

I think I need to eat better / drink less, and maybe switch over to the 5x5. It has been a month now since I started Starting Strength.
 
i wouldn't be too disappointed with new years catching up to you. You just started on rippetoes and if your lifts stall, try monitoring your diet. You did increase on most of your lifts real fast, but you're doing a hell of a job man. keep it up!!
 
wouldn't be too disappointed with new years catching up to you. You just started on rippetoes and if your lifts stall, try monitoring your diet. You did increase on most of your lifts real fast, but you're doing a hell of a job man. keep it up!!
Click to expand...

Thanks.
I'm going to keep going with it for as long as I can. I'm back to eating clean again now so hopefully soon things pick up for me. Sometimes I wonder how much is psychological, like if I know I ate like crap I wonder if feeling weak is just the mental side of me knowing I'm not prepared for my workout. I know that if I am well prepared throughout the day and over the course of the entire week, everything seems to fall into place both mentally and physically. I'm also probably not eating enough food right now to make the gains I was making before, so I'm going to re-evaluate my caloric intake.

When I was first starting out I was mostly concerned with dropping bodyfat, so I planned my diet accordingly. I kept eating at maintenance and started hitting the weights. I've been eating the exact same things for the last two months. Perhaps at this point I need to eat at a surplus. Time to do some more diet research I guess.
 
Felt so much better today, I don't know why exactly. The bar just started to piss me off or something and my lifts went up easy enough. My bench has never felt better than it did today. I have been eating clean the last few days, or maybe monday was a fluke.

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 135
working set: 3x5 - 185 PR

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x2 - 125
working sets: 2x5 140
working sets: 1x5 - 145 PR

Deadlifts:
warmup: 1x5 95
warmup: 1x5 135
warmup: 1x2 - 185
working sets: 1x5 - 225 overhand grip I love the forearm pump you get with the overhand grip.
working set: 1x5 - 245
 
great lifts man!! i do think that a large part of it is psychological. If you go into the gym thinking that your diet is going to mess you up or that you can't hit a lift, you probably won't go into the lift with the same amount of intensity
 
Squat: I stuck with the same weight again because I had jumped ahead on squats last week and my form is starting to suffer quite a bit. I want to let my body and strength catch up with the weight a bit.
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 115
warmup: 1x2 - 135
working sets: 3x5 - 185

Press:
warmup: 2x5 - 45
warmup: 1x5 - 45
warmup: 1x3 - 65
warmup: 1x2 - 75
working sets: 2x5, 1x3, 1x2 - 100 PR had to break after 3 reps on the last set, I think I didn't rest long enough after the 2nd set. I was being an asshole and using the power rack to hold my bar and someone was waiting.

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 115
working set: 3x5 - 150 PR last set was kind of sloppy but got through it.
 
Weight is up to 192. Not quite as lean as I was after the 2nd week, but arms and legs are noticeably bigger.

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 95
warmup: 1x5 - 135
working set: 1x5 - 185
working set: 2x5 - 190 PR

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x2 - 125
working sets: 2x5 145 PR
working sets: 1x5 - 150 PR

Deadlifts:
warmup: 1x5 95
warmup: 1x5 135
warmup: 1x3 - 225
working set: 1x5 - 255 PR
working set: 1x3 - 265 PR
 
Missed a few workouts so I decided to reset my press and rows.

warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 115
warmup: 1x2 - 135
working sets: 3x5 - 190 PR
Press:
warmup: 2x5 - 45
warmup: 1x5 - 45
warmup: 1x3 - 65
warmup: 1x2 - 75
working sets: 3x5 95

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 115
working set: 3x5 - 145
 
Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 115
warmup: 1x2 - 155
working sets: 3x5 - 195 PR wow this felt amazing when i was done... hated every second of it before that.

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x2 - 115
working sets: 1x5 155 PR
working sets: 2x5 - 150

Deadlifts:
warmup: 1x5 95
warmup: 1x5 135
warmup: 1x3 - 185
warmup: 1x2 - 225
working set: 1x5 - 265 PR

have a love hate thing going on with deadlifts... I hate doing them but I love the full-body rush you get when you're done. There's nothing quite like it that I've noticed.

My hips were feeling a bit sore after squatting and deadlifting. Is this normal? Sore like in the hip joints. I squat real deep, and that's when I notice it, also after I was finished deadlifting and standing up straight, stretching out. I never even feel any strain on my knees really, just the hips. It's not super painful, just like a soreness but not a muscle soreness.

 
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 1x5 - 205 PR
working sets: 2x5 - 200 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 45
warmup: 1x3 - 65
warmup: 1x2 - 95
working sets: 3x5 105 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 115
working set: 3x5 - 155

My hip is still bothering me. Not a severe pain or anything, just the joint feels stressed out. I'm pretty sure it's the tendons or ligaments in there (hip flexors maybe?) I haven't been doing anything different, so not sure what's going on. Maybe I need to stretch them out or something. But it's hard to stretch your hips. Any tips on stretches I could do??

As a side benefit, greater hip flexibility would allow me to activate my glutes better while squatting and probably provide a lot more over all power to my body.
 
quats:
warmup: 2x5 - 45
warmup: 1x5 - 75
warmup: 1x3 - 115
warmup: 1x2 - 155
working sets: 3x5 - 205 PR

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x2 - 115
working sets: 2x5 160 PR
working sets: 1x5 - 155

Deadlifts:
warmup: 1x5 135
warmup: 1x5 - 185
warmup: 1x2 - 225
working set: 1x5 - 275 PR
 
rrluthi said:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 1x5 - 205 PR
working sets: 2x5 - 200 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 45
warmup: 1x3 - 65
warmup: 1x2 - 95
working sets: 3x5 105 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 115
working set: 3x5 - 155

My hip is still bothering me. Not a severe pain or anything, just the joint feels stressed out. I'm pretty sure it's the tendons or ligaments in there (hip flexors maybe?) I haven't been doing anything different, so not sure what's going on. Maybe I need to stretch them out or something. But it's hard to stretch your hips. Any tips on stretches I could do??

As a side benefit, greater hip flexibility would allow me to activate my glutes better while squatting and probably provide a lot more over all power to my body.
Click to expand...


Try doing beauty queens, its a stretch that might hit that area. Sit upright on the floor, with both legs out stretched. Then cross one over the other, (lets say for example left over the right), Then bring your left heel up past your right knee, but make sure its still in contact with the ground. If that hurts, don't come up as much. then cross over with your right arm and put your right elbow on the outside of your left knee.

Hopefully you can decipher my confusing instructions or you just know what stretch i'm talking about.
 
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 210 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 45
warmup: 1x3 - 65
warmup: 1x2 - 95
working sets: 3x5 110 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x5 - 115
working set: 3x5 - 160 PR
 
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 215 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 85
warmup: 1x2 - 85
working sets: 3x5 115 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
working set: 3x5 - 165 PR

Lately I've started to add power cleans.
Power Cleans:
warmup: 2x5 - 45
warmup: 1x5 - 135
working set: 1x3 - 165 PR
working set: 1x2 - 155

 
rrluthi said:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 215 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 85
warmup: 1x2 - 85
working sets: 3x5 115 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
working set: 3x5 - 165 PR

Lately I've started to add power cleans.
Power Cleans:
warmup: 2x5 - 45
warmup: 1x5 - 135
working set: 1x3 - 165 PR
working set: 1x2 - 155
Click to expand...

Wait was is that first exercise? Nice pressing strength on military!
 
ah, sorry, i copy-pasted from a previous post. That first one is squat.

I'm still doing Starting Strength.

I missed several weeks of lifting once school started and things got really hectic for me. Also, my hip was bothering me when I squatted. Then I realized that I would lose all my progress if I didn't get back into it. I had kept eating like I was lifting but I wasn't, so I started putting on fat really fast. Fortunately, that eating also helped me not lose much muscle. Once spring break started, I hit the gym every day, and I've been able to keep it going since then.

So it took a couple weeks to get back to hitting PR's, which is why I waited to post until after today's workout. Finally I'm there again. My hip still is sore, but I cleaned up my squat form a little and it feels quite a bit better.
 
Didn't squat today... yesterday I went skiing all day and my legs were shot today. Had to get one last day in before they close they mountain. It wiped me out physically and honestly I didn't think I would be able to lift at all today I was so tired and stiff, even my upper body, but I warmed up and stretched a bit longer than usual and was able to.

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x3 - 135
working sets: 3x5 180 PR


Deadlifts:
warmup: 1x5 135
warmup: 1x5 - 185
warmup: 1x3 - 225
working set: 1x5 - 295 PR

I thought that just doing 2 lifts would be cheating, so I did 4 sets of weighted declining situps with a 25 lb plate, and 2 sets of OH squats with 25's on the bar. Nothing heavy or demanding... just wanted to spend some more time with the iron and sweat some more.
 
rrluthi said:
Didn't squat today... yesterday I went skiing all day and my legs were shot today. Had to get one last day in before they close they mountain. It wiped me out physically and honestly I didn't think I would be able to lift at all today I was so tired and stiff, even my upper body, but I warmed up and stretched a bit longer than usual and was able to.

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x3 - 135
working sets: 3x5 180 PR


Deadlifts:
warmup: 1x5 135
warmup: 1x5 - 185
warmup: 1x3 - 225
working set: 1x5 - 295 PR

I thought that just doing 2 lifts would be cheating, so I did 4 sets of weighted declining situps with a 25 lb plate, and 2 sets of OH squats with 25's on the bar. Nothing heavy or demanding... just wanted to spend some more time with the iron and sweat some more.
Click to expand...

Wow nice deadlift and bench pr's!
 
Haha is it normal that I feel like my face is going to explode when I'm deadlifting heavy weights? I get all red and shit, lol. The bench is a big jump from my last post on here where I benched, because even when my hip was messed up and I wasn't squatting, I kept doing upper body stuff like bench and back exercises.
 
rrluthi said:
Haha is it normal that I feel like my face is going to explode when I'm deadlifting heavy weights? I get all red and shit, lol. The bench is a big jump from my last post on here where I benched, because even when my hip was messed up and I wasn't squatting, I kept doing upper body stuff like bench and back exercises.
Click to expand...

Yes it's normal lol. Yesterday, I was so red/sweaty after my deadlifts that 2 of my friends actually came up to me and asked if i was ok
 
rrluthi said:
Haha is it normal that I feel like my face is going to explode when I'm deadlifting heavy weights? I get all red and shit, lol. The bench is a big jump from my last post on here where I benched, because even when my hip was messed up and I wasn't squatting, I kept doing upper body stuff like bench and back exercises.
Click to expand...

On my top set of deadlifts it feel like my heads is going to explode, and veins start popping out all over my neck. I start to swell and look like a tomato lol! When I set down the weight after the final rep I ususally stumble over to a bench and take my belt off, and then rest for a long time trying to regain life lol! Same on a heavy 8 repper for squats.
 
Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 225 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x4 - 95
working sets: 3x5 120 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
working set: 3x5 - 165

Power Cleans:
warmup: 2x5 - 45
warmup: 1x5 - 135
working set: 1x5 - 165 PR

Was super happy about the squat reps... was determined to do 2 plates even though it was a bigger jump than normal, and was able to do it without any real issues except for a good morning style on my 2nd to last rep.
 
rrluthi said:
Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 225 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x4 - 95
working sets: 3x5 120 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
working set: 3x5 - 165

Power Cleans:
warmup: 2x5 - 45
warmup: 1x5 - 135
working set: 1x5 - 165 PR

Was super happy about the squat reps... was determined to do 2 plates even though it was a bigger jump than normal, and was able to do it without any real issues except for a good morning style on my 2nd to last rep.
Click to expand...

Nice work on squats! Howver I would suggest you do power cleans earlier in the workout, they are not something you want to do at the end:)
 
Nice work on squats! Howver I would suggest you do power cleans earlier in the workout, they are not something you want to do at the end:)
Click to expand...

I actually did them 2nd to last, before barbell rows. I do similar weights on both, so I do all the warmup sets of each together, then do my power clean working set, then the barbell row working sets. Not sure if this is a good idea or not, it just seemed convenient and efficient.
 
great log. your progress is sweet bro. hows your stats now? how long do you plan on sticking with the current routine? are you doing core work? any stability work? that stuff will definatly help
 
Right now my weight is over 200 for the first time ever. It was hovering around 195 until I started doing power cleans and squatting heavy again, and it just jumped about 12 lb just like that. I'm now around 206 or 208 depending.

My bodyfat is too high. I do about 3 cardio workouts a week, 1 hr for each day I don't lift, and 1 day off everything. Like today I did 1 hr of cardio:

something like this: 11 min on eliptical, 24 min on rowing, 27 min on stationary bike. Basically I mix it up and burn over 600 calories before eating anything on cardio days. I know it's not the most efficient way to lean out, because I'm not running a calorie deficit. I just don't want to stop making progress just to get leaner. Right now I'm not in terrible shape, I think bodyfat % is around 18-20%, although I was down around 15% in january.

My routine is just based on Starting Strength, and I'm still moving forward so I don't see any reason to stop. My body type is naturally kind of square, I kind of have a thick torso and can eat a ton. I have stubby legs and a long upper body, haha. ANyways, I'm nowhere near my lifting goals on bench. What I'm trying to say I guess, is that my frame most likely is bulkier than most and putting on mass is no problem. I've been doing starting strength for about 5 months now and increasing my lifts (especially pressing and bench pressing) by 5 lbs every workout is actually easier now than it was when I started. Granted I took a couple months off for the most part when school started.
 
Squat rack was taken so I decided to go for bench first. Could not get 5 reps for the life of me. Just felt out of balance the whole time, never found that groove. Meanwhile the guy on the other bench was pushing up 325. Very humbling, he was in his 50's looked like.

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x2 - 135
working sets: 3x3 185 PR

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 230 PR

Deadlifts:
warmup: 1x5 135
warmup: 1x5 - 185
warmup: 1x3 - 225
working set: 1x5 - 315 PR
 
rrluthi said:
Squat rack was taken so I decided to go for bench first. Could not get 5 reps for the life of me. Just felt out of balance the whole time, never found that groove. Meanwhile the guy on the other bench was pushing up 325. Very humbling, he was in his 50's looked like.

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x2 - 135
working sets: 3x3 185 PR

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 230 PR

Deadlifts:
warmup: 1x5 135
warmup: 1x5 - 185
warmup: 1x3 - 225
working set: 1x5 - 315 PR
Click to expand...

hey bro- you might want to consider warming up a bit more for all of your lifts.

Maybe go up to 1 rep with 155 or 165 on bench, 210 on squat, and probably more on deadlift too.
 
Yeah I was just going to comment on your warmups, you should skip the 65 set on bench, and no need to do 2x5x45. Try this for bench:
1x10x45
1x8x95
1x5x135
1x2x155

The key is plenty of volume for your warmups, but not so much weight that you get tired. For me something just liek that works, but some people need more and some need less.

For squats:
1x10x45
1x8x135
1x5x185
1x3x205

For bench you are usually fine, but for squats warmups are escpecially important. I actually need to do better warmups myself !
 
I always do 1x10x45 actually. I don't know why I don't just write it that way, I will from now on. This info is really helpful. I usually hit the stationary bike for about 5-10 min to get a light sweat going before I begin lifting. I'm not sure if that matters at all, maybe it's actually harmful?
 
rrluthi said:
I always do 1x10x45 actually. I don't know why I don't just write it that way, I will from now on. This info is really helpful. I usually hit the stationary bike for about 5-10 min to get a light sweat going before I begin lifting. I'm not sure if that matters at all, maybe it's actually harmful?
Click to expand...

no that is a good idea, I usually don't do it just because I am ready to get started. Just don't make it too intense, but a light sweat is perfect.
 
Had to cut the workout short today.

Squats:
warmup: 1x10x45
warmup: 1x8x95
warmup: 1x5x135
warmup: 1x3x185
warmup: 1x1x205
working sets: 3x5x235

Press:
warmup: 1x10x45
warmup: 1x8x65
warmup: 1x5x95
warmup: 1x1x115
working sets: 2x5x125

Didn't get to finish that set or continue on to cleans or rows.
 
Yeah they were. I always seem to be the guy at the gym squatting the least amount, but no one goes that low it seems. I always see guys squatting above parallel, but huge weight. Not sure what that accomplishes. Hardly anyone at the gym (and there are some really really big guys there) does much leg work. It seems to be an afterthought. Like "yeah i'll do some squats" but they do just a couple quick sets with no warmup sets and heavy weight but barely bending their legs. Then they go back to calf raises.

My legs are getting huge though lol. All my pants are starting to fit really tight around the thighs. I kind of want to test my vertical, but my legs are usually so burned out and dead feeling when I remember I don't have much explosion.
 
Finished my workout kind of, did

Power Cleans:
warmup: 1x10x45 (hang cleans)
warmup: 1x8x65 (hang cleans)
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x3x135
warmup: 1x2x155
working set: 1x5x175

rows:
warmup: didn't keep track
working sets: 3x5x165

Followed that up with 30 minutes on the bike.
 
Squats:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 185
warmup: 1x2 - 215
working sets: 3x5 - 235 PR

Deadlifts:
warmup: 1x8 135
warmup: 1x6 - 185
warmup: 1x3 - 255
working set: 1x5 - 325 PR

Bench Press:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 155
working sets: 3x5 185 PR

was very proud of my squat sets... all perfect and very low except for almost losing my balance for a quick second on the 2nd set. Bench was really a struggle after deadlifting, but the gym was really busy so I couldn't go in my preferred order.

 
Workout from Friday:

Squats:
warmup: 1x10x45
warmup: 1x8x95
warmup: 1x5x135
warmup: 1x3x185
warmup: 1x2x225
didn't finish

Press:
warmup: 1x10x45
warmup: 1x8x65
warmup: 1x5x95
warmup: 1x2x115
working sets: 1x5x130 PR
working sets: 1x5x130 push pressing the last 3 reps
working sets: 1x5x115

Power Cleans:
warmup: 1x10x45 (hang cleans)
warmup: 1x8x65 (hang cleans)
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x3x135
warmup: 1x2x155
working set: 1x5x175
for the hell of it: 1x1x185 PR

rows:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x3x135
warmup: 1x2x155
working sets: 3x5x175
 
Squats:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 185
warmup: 1x2 - 215
working sets: 3x5 - 245 PR This is starting to get to be legit weight, i think.

Deadlifts:
warmup: 1x8 135
warmup: 1x6 - 185
warmup: 1x3 - 255
warmup: 1x2 - 315
working set: 1x5 - 335 PR This is getting decent, too, I feel.

Incline Press: (never done this before)
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 115
working sets: 2x5 135 PR

Bench Press:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 155
working sets: 1x5 185

shoulders were dying, felt like cramps or something.

Getting leaner again. I'm going to quit doing so much long slow cardio and focus on my lifting. I want to maximize fast-twitch, so I may start doing sprints and other HIT type things for cardio.
 
So I had finals week for school, a rough couple weeks with only sporadic workouts. Here's the latest one from like 2 days after finals... IE: eating like shit, no sleep, etc. By the time I got to deadlifts, I was physically exhausted.

Squats:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 185
warmup: 1x2 - 225
working sets: 3x5 - 255 PR

Bench Press:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 155
warmup: 1x2 - 175
working sets: 3x4 190 PR

Deadlifts:
warmup: 1x8 135
warmup: 1x6 - 185
warmup: 1x3 - 255
working set: 1x5 - 315

So after this workout, I was sore for like 3 days, and so I took an entire week off, and decided to start the 5x5 routine. Basically, recovery after increasing weights every workout was taking longer and longer. I could still do it, but then I'm only working out every 2 or 3 days instead of every other day, especially for my legs. For the 2 days after that last workout, I could barely get out of bed, I was so tired and sore.

So I'm making the switch to weekly periodization.
For the 5x5 I set my test weights to squat: 255, bench 190, row 175, dead 315, and incline 135.

Today was my first day, and as promised, it wasn't that hard. I know it starts to kick ass later though. Those warmup sets are no joke.

Squat:
warmup: 1x5x115
warmup: 1x5x 155
warmup: 1x5x175
warmup: 1x5x205
working set: 1x5x235

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x155
working set: 1x5x175

Row:
warmup: 1x5x95
warmup: 1x5x105
warmup: 1x5x125
warmup: 1x5x145
working set: 1x5x165
 
Did this workout on Saturday, blew right through it in 35 minutes.

Squat:
warmup: 1x5x115
warmup: 1x5x 155
warmup: 1x5x175
working set: 1x5x175


Incline Bench:
warmup: 1x5x75
warmup: 1x5x95
warmup: 1x5x110
working set: 1x5x125


Deadlift:
warmup: 1x5x185
warmup: 1x5x215
warmup: 1x5x255
working set: 1x5x290

Did the assistance... 3 sets of 30 situps... not a lot I know, but was in a hurry.
 
On Monday night I did:

Squat:
warmup: 1x5x115
warmup: 1x5x 155
warmup: 1x5x175
warmup: 1x5x205
working set: 1x3x240
working set: 1x8x175

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x155
working set: 1x3x180
working set: 1x8x135

Row:
warmup: 1x5x95
warmup: 1x5x105
warmup: 1x5x125
warmup: 1x5x145
working set: 1x3x165
working set: 1x8x125

Assistance:
dips: bodyweight, 3x8
barbell curls, 3x8x65
triceps extensions, 3x8x55

I could go heavier on the assistance work, but I just feel like getting out of the gym after my main lifts.
 
Hey man I'm on 5x5 right now, It'll start getting tough around weeks 5-7 buts its a solid routine keep up the good work and dont try to rush ahead.
 
sure you'll be more than ready to get to those heavier weights once the time comes... good luck!
 
Week 2 day 1. Still seems pretty easy, I can hit all these sets with almost no rest still, which means I finish in about 40 minutes. And that counts 5 min. waiting for a bench.

Squat:
warmup: 1x5x115
warmup: 1x5x 155
warmup: 1x5x185
warmup: 1x5x210
working set: 1x5x240

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x140
warmup: 1x5x160
working set: 1x5x180

Row:
warmup: 1x5x95
warmup: 1x5x105
warmup: 1x5x125
warmup: 1x5x145
working set: 1x5x165
 
Missed my workout on Saturday, so did it this morning.

Squat:
warmup: 1x5x115
warmup: 1x5x 155
working set: 1x5x185
working set: 1x5x185


Incline Bench:
warmup: 1x5x75
warmup: 1x5x95
warmup: 1x5x115
working set: 1x5x130

Deadlift:
warmup: 1x5x185
warmup: 1x5x225
warmup: 1x5x265
working set: 1x5x300 last rep was really sloppy... almost didn't use legs at all, and felt it a bit, haha. No idea what I was thinking on this. I need to concentrate on form a lot more. My torso is really long and I have really short legs, so the form on my deadlifts and squats looks nothing like what most people do. I do have way more leverage than most though.

and then situps for a few minutes.
I'm going to have to catch up somehow, I don't want to fall behind schedule on this, at least not this soon. Also, trying to clean up my diet.
 
Week 3 day 1. Skipped day 3 of week 2, because I missed a day last week and didn't want to fall behind schedule. Hopefully it doesn't haunt me. I figured since I'm still early in the program it shouldn't hinder me too much, and I don't plan on missing any more days.

This workout, including the assistance, took 48 minutes. That included about 5 minutes waiting for the squat rack, haha. Definitely noticed the final squat set was much tougher this week than last.

Squat:
warmup: 1x5x125
warmup: 1x5x 155
warmup: 1x5x185
warmup: 1x5x215
working set: 1x5x250

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x145
warmup: 1x5x165
working set: 1x5x185

Row:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x150
working set: 1x5x170

Assistance: 4x15 sets of weighted situps, 2x10 sets of weighted hypers. Using 35 lb plate. Thinking of starting to do a bit of cardio again, since I'm not as lean as I was. Bodyweight is up to 210 lbs now. Getting bigger but it's definitely not all muscle.
 
Squat:
warmup: 1x5x115
warmup: 1x5x 155
working set: 1x5x185
working set: 1x5x185


Incline Bench:
warmup: 1x5x85
warmup: 1x5x100
warmup: 1x5x115
working set: 1x5x135


Deadlift:
warmup: 1x5x185
warmup: 1x5x225
warmup: 1x5x275
working set: 1x5x305

situps too, for about 5 minutes.
 
Squat:
warmup: 1x5x135
warmup: 1x5x 155
warmup: 1x5x185
warmup: 1x5x220
working set: 1x3x255
working set: 1x8x185

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x140
warmup: 1x5x160
working set: 1x3x190
working set: 1x8x140
Row:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x150
working set: 1x3x175
working set: 1x8x135

Assistance:
dips: bodyweight, 3x8
barbell curls, 3x8x70
triceps extensions, 3x8x60

the bodyweight dips were ridiculously easy. I need to add weight. What's crazy is that when I started working out about 7 months ago, I couldn't even do one full range bodyweight dip. And I never trained dips at all until I started the 5x5 3 weeks ago. And I've put on about 25 lbs haha. So I guess I get a belt with clips on it?

Next Monday I'll be setting a PR again, so I'm super stoked about that. AND at the end of the 12 weeks, I'll be at my goals on all my lifts with like 2.5 months to spare. Damn I can finally see the light at the end of the tunnel.
 
hey man i read your thread , congrats on your results so far.

how much muscle have you gained since and how big have your arms become?

i also want to put alot of size and strength
 
LOU FERRIGNO JUNIOUR said:
hey man i read your thread , congrats on your results so far.

how much muscle have you gained since and how big have your arms become?

i also want to put alot of size and strength
Click to expand...

Thanks. I have gained approx. 25 solid lbs, I weigh almost 210 now. My leanness fluctuates a lot depending on cardio routine, diet, etc. I probably should weigh around 195, but no big deal. I have no idea how big my arms are. They are pretty small. I don't really train for arm size, although it would be nice to have good arms, I'm mostly concerned with explosive strength from my legs and core. That's why I'm using a power program and not a bodybuilding split.

The biggest difference in size has been my shoulders, back and traps. Along with my quads and hamstrings. They are outgrowing my arms pretty significantly. With my body type I tend to just get wider and more beastly the more I work out. Without really trying, I don't get ripped. I'm sure my arms would look decent if the rest of my body was as small as I was when I started.
 
Week 4 Day 1.

Squat:
warmup: 1x5x135
warmup: 1x5x 165
warmup: 1x5x195
warmup: 1x5x225
working set: 1x5x255

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x150
warmup: 1x5x170
working set: 1x5x190

Row:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x155
working set: 1x5x175

2x10 Weighted Hypers and situps w/35 lb plate.
 
PR's are 3x5x190 on bench, 3x5x255 on squat, 1x5x335 on deadlift. 1x5x125 on overhead press.

can't really OHP too well atm due to sore shoulder.
 
Squat:
warmup: 1x5x135
warmup: 1x5x 160
working set: 1x5x190
working set: 1x5x190


Incline Bench:
warmup: 1x5x95
warmup: 1x5x105
warmup: 1x5x115
working set: 1x5x135


Deadlift:
warmup: 1x5x195
warmup: 1x5x235
warmup: 1x5x275
working set: 1x5x315

Tweaked my back on my last set of Deadlifts. I've deadlifted heavier before so it wasn't the weight, only thing I can think of was that I torqued to my side a little bit. I stupidly was rushing my workout. It felt like a pin-prick when it happened, in my side above my hip. I stretched it out for a while and then finished my set (2 more extremely painful reps). I think that was a mistake, because after I took my shower, it felt terrible. Later on in the afternoon I got really painful spasms in my entire lower back that lasted about an hour and a half. Finally they went away and now I've got a dull ache. I've never had anything even close to this before so it's a bit scary but I'm hoping I'm over the worst of it.
 
rrluthi said:
Squat:
warmup: 1x5x135
warmup: 1x5x 160
working set: 1x5x190
working set: 1x5x190


Incline Bench:
warmup: 1x5x95
warmup: 1x5x105
warmup: 1x5x115
working set: 1x5x135


Deadlift:
warmup: 1x5x195
warmup: 1x5x235
warmup: 1x5x275
working set: 1x5x315

Tweaked my back on my last set of Deadlifts. I've deadlifted heavier before so it wasn't the weight, only thing I can think of was that I torqued to my side a little bit. I stupidly was rushing my workout. It felt like a pin-prick when it happened, in my side above my hip. I stretched it out for a while and then finished my set (2 more extremely painful reps). I think that was a mistake, because after I took my shower, it felt terrible. Later on in the afternoon I got really painful spasms in my entire lower back that lasted about an hour and a half. Finally they went away and now I've got a dull ache. I've never had anything even close to this before so it's a bit scary but I'm hoping I'm over the worst of it.
Click to expand...

Sorry to hear about your back. Maybe some foam rolling/stretching might do it well on your off days. Also, be careful that it doesn't hurt too much on squats
 
Once I started lifting again... took me some time to get back to where I was. Now I'm back and stronger than ever... so here's my latest workout.

Squat:
warmup: 1x5x135
warmup: 1x5x 165
warmup: 1x5x195
warmup: 1x5x235
working set: 1x3x260
working set: 1x8x195

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x145
warmup: 1x5x170
working set: 1x3x200
working set: 1x8x145

Row:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x145
warmup: 1x5x160
working set: 1x3x185
working set: 1x8x145

Took 2 months to heal up from the back injury. Funny thing was- that I was dreading doing deadlifts because that's how I hurt it originally. Once I did deads though... all trace of pain vanished. Still gets stiff from time to time, but I'm good now and able to lift again. Scary as hell though when it happened and for a few weeks after. I definitely learned to respect the weights now. Slow and steady not quick and in pain. But I had to learn somehow, since I've never had any serious injury before.
 
Squat:
warmup: 1x5x135
warmup: 1x5x165
warmup: 1x5x205
warmup: 1x5x235
working set: 1x4x270
for the hell of it: 1x1x275

Bench:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x150
warmup: 1x5x175
working set: 1x5x200

Row:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x145
warmup: 1x5x165
working set: 1x5x185

I don't think the injury was caused by by deads after squats, just because I wasn't squatting heavy and I'm following a proven routine (5x5) that shouldn't put me in a position to injure myself. I'm pretty certain that it's because I had squishy shoes on and was rushing through it and might have twisted a tiny bit. In any event, I'm going to be much more careful from now on. My new goals are the same as my old goals, it's just that now I don't have any margin for error. My 30th is coming up in 7 weeks.
 
Squat:
warmup: 1x5x135
warmup: 1x5x 175
warmup: 1x5x205
warmup: 1x5x245
working set: 1x3x275
working set: 1x8x205

Bench:
warmup: 1x5x105
warmup: 1x5x125
warmup: 1x5x150
warmup: 1x5x175
working set: 1x3x205
working set: 1x8x155

Row:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x5x155
warmup: 1x5x165
working set: 1x3x185
working set: 1x8x155
 
Squat:
warmup: 1x5x155
warmup: 1x5x185
warmup: 1x5x215
warmup: 1x5x245
working set: 1x2x285
finished my working set: 1x3x275
My squat goal for October 27th was 5x285. I was close so I wanted to see if I could squat it. I DID! which got me excited for bench...

Bench:
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x165
warmup: 1x3x185
working set: 1x5x210
I cut the last warmup set short since I wanted to try for 210 on bench and didn't want to be too tired. And it worked. 5 reps solidly over my bodyweight, which is currently at 208.

Row:
I didn't row, I did a few sets of 5 pullups and chins and then did 3 sets of 8 dips at bodyweight. I kind of hate rows.
 
Bench:
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x155
warmup: 1x5x185
working set: 1x3x215 PR
working set: 1x8x155

Deadlift:
warmup: 1x5x135
warmup: 1x5x225
warmup: 1x5x285
working set: 1x3x315
one rep: 1x1x365 PR
working set: 1x2x315
cooldown: 1x3x225

Checked the scale: bodyweight was up to 212. Feeling kind of fat, haha. In a couple weeks I'm going to start to try to lean out hardcore. Cardio and carb cycling. I'm gonna have to read up on it.
 
Bench:
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x165
warmup: 1x3x195
working set: 1x5x225 - I don't even really want to count these. I had a bad spotter who helped me lift the weight. I was hoping for 1- 2 reps but he helped me so much I got 5 reps easy. Really frustrating, cuz I had been psyching myself up to bench 225 for 2 days.
working set: 1x8x165

Squat:
warmup: 1x5x135
warmup: 1x5x185
warmup: 1x5x215
warmup: 1x3x245
one rep max: 1x1x295 PR
working set: 1x8x215

power cleans:
warmup: 1x5x95
warmup: 1x5x135
working set: 1x5x155

rows:
warmup: 1x5x135
warmup: 1x5x155
working set: 1x5x185

Assistance:
dips: 2 sets of 5 bodyweight
tricep extensions: 3 sets of 10 - 40,45,50 lb
curls: sets of 10, 8, and 5 reps at 40, 42.5, 45 lb
 
On bench I didn't want to go heavy since I had just benched heavy 2 days ago. I really wanted to work on my form after reading the bench thread and watching the Dave Tate video a few times. I was hoping that it would make the weights easier when I do go heavier but it's hard to tell so far since I didn't go heavy. All I can say for sure is that it made it very awkward feeling wrenching myself under the bar like that. I'm not sure how helpful it is. I didn't have a spotter to get the bar off the rack and loading my back that way made it very difficult to get the bar off the hooks and over my chest. Also I didn't have anyone there to check my form, and it's hard to look at yourself. The benches are nowhere near a mirror.

Bench:
warmup: 3x5x45
warmup: 3x5x95
warmup: 3x5x115
warmup: 5x5x135
working set: 2x5x185


Deadlift:
warmup: 1x5x135
warmup: 1x5x225
warmup: 1x3x315
one rep: 1x1x385 PR
one rep: 1x1x385 PR
cooldown: 1x3x225

I had a big fat grin on my face after doing 385 deadlift. That was my goal for next month and I hit it with over a month to spare. I was so pumped up I did it a 2nd time. If anything it was easier. But damn it seemed heavy haha. Next up is 4 plates a side. I got it in me for sure.

Question: is maxing like I've been doing going to hinder my growth? I feel really good about it right now, but not sure if it's going to hurt me in the long run.
 
ench:
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x165
warmup: 1x5x195
working set: 1x3x225 PR (no spotter this time)
working set: 1x8x165

Squat:
warmup: 1x5x135
warmup: 1x5x185
warmup: 1x5x225
warmup: 1x3x255
working set: 1x3x295
working set: 1x8x225

Ran out of time, had to run to work before finished rows. Only 2 more weeks left of 5x5.
 
Squat:
warmup: 1x5x135
warmup: 1x5x185
warmup: 1x5x215
warmup: 1x5x265
working set: 1x3x295 PR
working set: 1x2x275

Bench:
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x165
warmup: 1x5x195
working set: 1x5x225

rows:
warmup: 1x5x115
warmup: 1x5x135
warmup: 1x5x165
working set: 1x5x185

Bodyweight dips: 3x8
 
Yesterday's workout:

Squat:
warmup: 1x5x135
warmup: 1x5x185
working set: 1x5x225
working set: 1x5x225

Press:
warmup: 1x10x45
warmup: 1x5x85
warmup: 1x5x100
warmup: 1x5x115
working set: 1x5x135

Deadlift:
warmup: 1x5x135
warmup: 1x5x225
warmup: 1x5x315
one rep: 1x1x405 PR

I hadn't pressed in quite some time. the 5x5 uses incline bench press as the shoulder workout. I forgot how fatigued feeling you get after pressing very strictly, especially the shoulder tendons. This morning I feel quite sore.
 
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