Todays Workout
Bench
165x3x5
Squats
180x3x5
Really hard
Dips
BW+30x2x5
Deadlift
220x1x5
Decided to up the weight 10lbs from last time cuz I want a big pull as soon as possible. I think I actually did 6 reps cuz I lost track halfway through the set.
Todays Workout
I was rushed and couldn’t get a protein shake before or after the workout.
Standing Shoulder Press
110x5
110x3.5 Shit, on this set I let my form get sloppy with a lot of leg drive. Halfway through the rep I started leaning back too far and there was a ton of pressure on my lower back and I let go of the weight and it fell behind me. Pretty damn embarrassing in the gym, but I didn’t really care I was just pissed that I didnt get the weight. I’m just thankful that I didn’t get hurt and that I can actually walk now, couldve really hurt my lower back.
95x5 The I just did this for 5 easy reps.
Squats
185x3x5
These felt really good today.
Barbell Row
135x3x5 I couldn’t remember what I did last time so I accidentally did this
Weighted Pullups
BW+35lbsx2x5
Power Clean
95x1x5
Didn’t have time for all 3 sets.
Well I was pumped about the squats and the weighted pull ups but everything else was kind of a disappointment with the workout today.
Its been about a month and it’s time to see how I’ve progressed.
Squats 125x3x5…185x3x5
Bench 155x3x5…170x3x5(Next workout)
Deadlift 190x5…220x5
BB Row 120x3x5…140x3x5(What I should have and could have done)
Military 95x3x5…105x3x5 Pretty disappointing
Dips BW+20x2x5…BW+30x2x5
Pullups BW+25x2x5…BW+35x2x5
My strength and form with the power clean has also greatly gone up. My squat and deadlift have gone way up which is what I was my main focus with the program.
I will be going on vacation until next wednesday so I wont be doing this workout. I’ll just do some explosive pushups and jump squats.
Todays Workout
First workout in 10 days due to my vacation.
Bench
170x5 These went up surprisingly easy, felt like I coulda done 7-8
170x5 Some guy that worked at the gym insisted I needed a spot on this and he rushed me to get it done so I didnt have adequate rest. The last rep was kinda hard
170x4.5 Once again I only rested for like 2 minutes and I usually rest for 4-5. I’ve hardly ever used spotters in the past and I think they kinda mess me up cuz I can’t focus
Squat
190x3x5
Dips
BW+32.5lbsx2x5
The dips and pull ups feel easy every week.
Deadlift
225x1x5
I think my form kinda sucked on these this time.
Happy that I progressed even after the vacation.
225
Todays Workout
Standing Press
110x3 God I suck at these.
105x5
105x5
My anterior delts were already really sore from the benching and dips 2 days ago. Probably reset/deload the weights on these next time.
Squats
195x3x5
Barbell Bent-Over Rows
135x5
145x2x5
Had to do that to make up for last time.
Weighted Pullups
BW+37.5lbs x2x5
My lats were tight and these were hard particularly at the top. Some of the reps my chin didn’t go all the way up over the bar.
Power Clean
100x1x5
Didn’t have enough time to do all 3 sets again but I don’t think I could have because that felt really heavy.
Sadly, I’m gonna stop doing the pull ups and dips, because the Starting Strength wiki says that it could be a cause of stalling and it may hinder recovery.
Today
Squats
200x3x5 Hell yeah! Hit the 200 mark baby!
Bench
170x3x5
And thats all I had time for at the gym. But I went home and did deadlifts an hour and a half later.
Deadlift
230x1x5
Hell yeah, these felt good. I love deadlifting. You’ve probably heard of runners high, but every time I pull I get deadlifters high lol
Oh yeah my thighs grew another inch and my arms have grown a half inch since the last time I measured them.
You’re making good progress. Dunno why you’re doing power cleans AND rows, as the rows are generally put in as a substitute for the cleans. But, well, you’re progressing just fine so f it. 
You may want to look into getting microplates, or making your own 1.25lb weights, to help with you progressing on the shoulder press and eventually the bench.
[quote]goochadamg wrote:
You’re making good progress. Dunno why you’re doing power cleans AND rows, as the rows are generally put in as a substitute for the cleans. But, well, you’re progressing just fine so f it.
You may want to look into getting microplates, or making your own 1.25lb weights, to help with you progressing on the shoulder press and eventually the bench.
[/quote]
Thanks man. I’m doing the rows just so I can hit the lats since powercleans mostly hit the traps. Yeah I’m in a desperate need for some microplates haha.
Todays Workout
Squat
205x3x5
Shoulder Press
100x3x5
Barbell Row
150x3x5
Powerclean
100x3x5
These felt a lot better today.
Football practice starts this monday and it’s 5 HOURS long with a half hour break for lunch.(monday-saturday) I wanna continue with the program but I’ll probably be exhausted, and I do;nt want to overtrain. I’ll see hoe I feel, maybe I’ll just do it 2 days a week or do DeFrancos in-season training program.
Kind of a belated reply but thank you BigBeck. Just thought I’d check back in and post on my log. Ive still been keeping active on looking at the forums but haven’t been posting lately. Sooo I’ve been playing footbal and it’s been going very well but theres one pretty big problem, and thats lifting with the team. We do it for 20 minutes, 2 times a week at the end of practice, and the coaches have NO IDEA what there talking about. Let me walk you through a typical workout:
This is the exact workout we did last week, and it was supposed to be a full body workout. All exercises are done for 1 set, one minute straight, as many as you can do in one minute with no rest in between exercises.
Pushups
Dips
Cable Tricep Extentions
Machine Bench
Stupid thing where you hold a plate in front of you and twist your arms. Supposed to hit shoulders.
Bench Press
Dumbell Front Raises
Dumbell Lateral Raises
Curls
aaaannnnd Smith Machine Squats
as you can see theres WAY TO MUCH VOLUME and everything was focused towards “the bench” which like every other noob the coaches think benches are so important. Remember those are one minute sets, with NO BREAKS, it does kick your ass, but not in a good way. Notice how there is absolutely no back exercises involved and that was supposed to be full body.
The funny thing is, one of the coaches is an ex college lineman and he thinks he’s so and strong and knows about working out. He always has us do “manual resistance” where you get with a partner and they push down on you to make resistance. Exercises we do with him are, curls(of course) Skull Crushers (which he calls skull cunchers) upright rows, lateral shoulder raises, and squats (where you partner just pushes down on your shoulders) Alright here comes the funny part. He like, “Squats and Benching and stuff that just makes you strong, these exercises, these make you good at football” yeah a bunch of isolation exercises??? then he says " these exercises build dense muscle and fast- twitch muscle fibers( did i mention he tells us to do them on a 3,5 count? 5 on the negative, 3 on the positive!!!) argg these coaches have no idea what they’re talking about. I’m probly getting weaker doing these crappy workouts.
going back to starting strength for just 2 weeks, then wrestling starts
today
squat
185x3x5
bench
155x3x5
deadlift
195x3x5
hopefully ill be able to break the pr’s i set during the summer
squat
195x3x5
bent over row
125x3x5
this was so easy, ill move it up 15 lbs next time
overhead press
90x3x5
pretty easy but way harder than it shouldve been
decided to just mess around with the powerclean to see where i was at and i ended up doing 150! big suprise pr. i got it up, but it wasnt pretty. i really gotta work on my form.
today
squat
205x3x5
tied pr, going for 210 next time
bench
165x3x5
pretty easy, ill bump the weight up 10 lbs next time
deadlift
210x5
felt good but i should be pulling way more than i squat so ill bump the weight up 15 lbs for next time
yesterday
squats
210x3x5 PR!
i wasnt feelin too good comin into the workout and these completely drained me. but its still a pr.
bent over row
135x5
140x2x5
overhead press
95x3x5
my workout from 2 days ago
squat
215x3x5 pr
bench
175x3x5 pr
deadlift
235x5 pr
great day because i broke a pr in everything
squat
220x3x5 pr
bent over row
155x5 pr
150x2x5
OH press
110x5 tied pr
105x2x5
alright pretty happy with what ive accomplished the last 2 weeks or so. this is my last workout before wresting.Im pretty sure that the team will workout together but it will probably be crappy. on my own im just gonna do sprints, burpees, pullups, and band pull aparts(to fix my crappy posture) during the season.
Hey man good job on getting your lifts up, especially that squat. Good to see someone my age also making good gains. Keep it up!
So I’m back and wrestling season is over. I did alright this season considering the circumstances(This was only my second year wrestling and I’m a freshman and I had to wrestle on varsity plus move up a weight class) Unfortunately the coach had us running 3-4 miles each practice for conditioning. I didn’t cut any weight like most other guys on the team, but maintained my weight at about 160.
I did notice that my legs got a little smaller and they were not as firm as they used to be. I didn’t really enjoy this season due to a number of things so i most likely will not be wrestling next year. This’ll give me a good chunk of time to lift weights during the winter. Anyway yesterday was my first day back
1/28/10
Weight:(First thing in the morning after I go to the bathroom) 158.2
For a quick warmup I did the push up challenge that was in the recent article, “Test Your Grit” I did in in 1 minute 13 seconds.
Squat
160x3x5
Bench
140x3x5
Deadlift
180x5
Nice and easy for my first day back. I’m just gonna follow the routine as its written this time around, no rows or pull ups or anything. But on the days of my workouts I will also be doing grip work with the CoC #1 and some band pull aparts and external rotation stuff.
1/30/10
Morning Weight: 158.2 today. But I weighed 160 something yesterday morning.
Squat
170x3x5
OH Press
80x3x5
Power Clean
95x5x3
I didnt realize till now that I’m supposed to be doing 5 sets of 3 for power cleans instead of 3 sets of 5.
Later on…
CoC #1
Right Hand- 3x3-really easy
Left Hand- 1x3… then I couldn’t even close it once after that so I did two 15 second static holds.
Its funny I can do about 10 consecutive reps without resetting with my right hand, but its challenging to even do a couple with my left hand. Should I train my right hand intensely so I can take advantage of the “newbie gains” that I may get, even if it means it will be very uneven from my left hand, or should I just train my right hand lightly and do the same reps and sets as I do with my left hand and wait for my left hand to catch up?
Face pulls w/ band- 3x12
Band pull aparts- 3x8
2/2/10
Squat
180x3x5
Bench
150x3x5
Deadlift
195x5
Very Easy
Then…
I attempted to do 3x3 on the CoC #1. I’ve decided I’ll go to failure on the last set.
Right Hand: 3,3,15 PR!
Left Hand: 3,3,2 Big Improvement
2/4/10
Morning Weight: 162.2 Morning Weight on 2/2/10: 160.0
Squats
190x3x5
OH Press
90x3x5
Deadlifts
210x5 Couldnt do powercleans tonight.
Had an extra ten minutes so I did and ab workout.
A. Decline situps with 25lb platex10
B. Russian Twist with 12lb Medicine Ballx20
Repeat A and B for about 10 minutes.
Didnt have the best CoC grip workout, didn’t break any PRs
2/6/10
Morning Weight: 161.0
Squats
200x3x5
Bench
160x3x5
Deadlift
225x5