02/14/2018
Back at it!
Squat 3 x 5 @ 235, 245, 265 lbs
Overhead press 3 x 5 @ 115 lbs
Power clean 2 x 3, 1 x 2 @ 135, 155, 165 lbs
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Nice jump in weight on squat!
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Thx bruh!
02/16/2018
Squat 1 x 3, 1 x 2, 1 x 5 @ 275, 275, 245 lbs (275 was heavy!)
Bench 3 x 5 @ 225 lbs (Very heavy on my wrists)
Deadlift 1 x 3 @ 315 lbs (Wow, that was heavy)
When I hear people say that their aren’t enough back exercises on Starting Strength, I wonder if they even know how to do the SS Squat and Deadlift! My back is exhausted!
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02/19/2018
Squats 3 x 5 @ 245 lbs(new, lower barbell position on back)
Press 3 x 5 @ 125 lbs
Power clean 5 x 3 @ 155 lbs
My back is exhausted! Lowering the barbell make it more difficult but I suspect that I will rise faster now that I have the, hopefully, correct barbell position.
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02/21/2018
Squats 3 x 5 @ 255 lbs
Bench Press 3 x 5 @ 230, 225 lbs (I tried 230 and hit four reps, I lowered it to 225, finish the first set and did the next two sets at 225. I need to work on grip strength for the bench.)
Deadlift 1 x 5 @ 315 lbs (This was exhausting)
Chinups 3 x 5 @ 30 lb assist
Next time, move up on squat (10 lbs), same bench, same deadlift.
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02/23/2018
Squats 3 x 5 @ 265 lbs
OH Press 3 x 5 @ 130 lbs
Power clean 3 x 3 @ 160 lbs ( I didn’t feel 5 sets was necessary)
The OH Press exhausts my right shoulder blade. I think this is due to my serratus issue. I hope it heals one day…
I just bought some fractional weights. According to Mark Rippetoe on Starting Strength, there will come a time when we can only increase a half lb or lb at a time on the bench and overhead press. Perhaps, I am there now. Perhaps, I am not, but it will be nice to have them! It might help me get to 235 lbs on bench more easily if I start moving up 1 to 3 lbs at a time instead of 5 lbs!
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02/26/2018
Squats 3 x 5 @ 270 lbs
Bench Press 3 x 5 @ 225 lbs (I widened my grip to create a 70 degree angle at arm pit and this was super easy)
Deadlift 1 x 5 @ 315 lbs (This was easy)
Chinups 3 x 5 @ 25 lb assist
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02/28/2018
Squats 3 x 5 @ 275 lbs (Finally!)
Overhead Press 3 x 5 @ 135 lbs (Finally!)
Power Clean 3 x 3 @ 165 lbs
This was awesome! Only 40 more lbs until I hit my 3 plate squat!!!
I’d really appreciate anyone’s advice on the SS program. Should I do 3 x 3 on the power clean or 5 x 3 or 3 x 5? (sets x reps)
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03/01/2018
As of this morning, I weigh 267 lbs. That is a 20 lb gain in 3.5 months. I wonder if that is what Rippetoe would call the novice effect.
Not to be ashamed of. I lost 70% of my novice gains and it hurt like fuck.
To be sure, always retain 50% of your novice training gains with each phase and keep track of any undulating or downsliding factors.
Novice gains are common in people seeking size but you need more focused programming to elicit neural gains which requires a block of minimally 3 months. Then it’s novice gains. For a year, it would pass as intermediate gains. For 3 years, they would be considered advanced lifter gains.
Thank you for the time periods! I started working out 4 months ago, I starting Starting Strength a month or 1.5 months ago.
03/02/2018
Squat 3x5 @ 280 lbs
Bench press 3x5 @ 230 lbs
Deadlift 1x5 @ 325 lbs
Chin ups 3x5 @ -20 lbs
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03/05/2018
Squats 3 x 5 @ 285 lbs
Overhead Press 2 x 5, 1 x 4 @ 140 lbs
Power Clean 3 x 3 @ 170 lbs
I am going to try something new on my over head press next time. I will drop to 115 lbs next time and work my way back up. I couldn’t hit the last rep because my shoulder blade wasn’t able to handle the weight.
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03/07/2018
I started Keto yesterday. I am giving it a try. Starting weight on 03/06/2018 was 270 lbs. I’ve dropped down to 265 lbs by today (Water weight).
Squats 1 x 5, 1 x 3 @ 290 lbs
Bench Press 3 x 5 @ 235 lbs
Deadlift 3 x 5 @ 335 lbs
I am taking Friday off and I am going to start back up on Monday. I’ve found that taking the day off has been better for my recovery than working out at a lighter weight. I know some of you are against that but I prefer it.
I will try for 290 on my squats on Monday, I will switch out my bench and over head press, and then do dead lift on Monday.
Goal:
Squat: 3 x 5 @ 290 lbs
OH: 3 x 5 @ 115 lbs with new grip that really works my scapula (the muscles around it)
DL: 3 x 5 @ 345 lbs
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03/08/2018
Weight as of this morning was 263 lbs. I am probably reaching the end of my quick water weight loss. Maybe I’ll drop a few more lbs over the rest of the first week. I don’t know what to expect with my gains and weight once that happens.
I did 30 emom chin ups this evening. According to Rippetoe, it can help with Golfer’s elbow, so… here I am!
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03/09/2018
I weighed in at 261 lbs this morning. I know these are just estimates. I just want to keep some type of track to see how I am doing. Any suggestions to tweak, feel free to tell me! @dchris Is this a better level of protein?
Breakfast:
5 Egg yolks ~ 275 calories 22.5 g Fat, 3 G Carbs, 13.5 G Protein
2 OZ Roast beef ~ 151 calories, 9.82 g Fat, 0 G Carbs, 14.69 G Protein
3 Tbsp Kerry Gold nom ~ 100 Cal, 12 G Fat, 0 G Carbs, 0 G Protein
Breakfast → ~ 426 Cal, 44.32 G Fat, 3 G Carbs, 28.19 G Protein
Lunch:
8 oz tuna 200 Cal, 2 G fat, 0 G carbs, 48 G protein
1 cup shredded queso 440 Cal, 36 G fat, 4 G carbs, 28 G protein
4 Tbsp Real Mayo 400 Cal, 44 G fat, 0 G carb, 0 G protein
Lunch → ~1040 Cal, 82 G fat, 4 G carbs, 76 G protein
Dinner:
5 oz Spaghetti Squash 44 Cal, 0.8 G Fat, 7.9 G Carbs, 0.8 G Protein
11 oz Chicken Breast 515 Cal, 11.1 G Fat, 0 G Carbs, 96 G Protein
Dinner~ → 559 Cal, 11.9 G Fat, 7.9 G Carbs, 96.8 G Protein
Total: 2025 Cal, 138.22 G Fat, 14.9 G carbs, 200.99 G protein
So, in terms of calories, the protein wound up being just under 40% of my total calorie intake today.
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03/10/2018
I weighed in at 259.4 this morning.I’ve dropped 10.6 lbs of water weight now… That is quite a bit. I was reading on line that some people drop up to 10 lbs of water weight in the first week but I seem to have done that in the first three days… Let’s see how this goes!
Brunch:
7 egg yolks 385 Cal, 31.5 G Fat, 4.2 G Carbs, 18.9 G Protein
2 Italian Sausage 520 Cal, 42 G Fat, 6 G Carbs, 14 G Protein
6 oz Giorgio White Mushrooms 40 Cal, 0 G Fat, 2 G Carb, 4 G Protein
1/4 Cup Yellow Onions 17 Cal, 3.5 G Carb, 0.39 G Protein
2 tbsp Kerry Gold Butter 200 Cal, 24 G Fat, 0 G Carb, 0 G Protein
Brunch Total ~ → 1162 Cal, 101 G Fat, 15.7 G Carbs, 37.39 G Protein
Dinner:
17 oz Bone-In Ribeye 833Cal, 51 G Fat, 0 G Carbs, 85 G Protein
Dinner Total ~ → 833Cal, 51 G Fat, 0 G Carbs, 85 G Protein
Brunch is high in Carbs! I don’t really know how that happened. When I have dinner, I’ll just have to drink butter or something… O.o 
Total: 1995 Cal, 152 G Fat, 15.7 G Carbs, 122.39 G Protein
The protein is about 24.5 % of my total daily caloric intake.
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03/11/2018
I weighed in at 256.6 this morning. This is a bit crazy.
Brunch:
3 oz White Giorgio Mushrooms 20 Cal, 0 G Fat, 2 G Carbs, 2 G Protein
1/4 Yellow Onion 15 Cal, 0 G Fat, 3.25 G Carbs, .25 G Protein
1/3 Red Bell Pepper 12 Cal, 0.1 G Fat, 1.8 G Carbs, 0.4 G Protein
4 Egg Yolks 220 Cal, 18 G Fat, 2.4 G Carbs, 10.8 G Protein
6 Slices Bacon 480 Cal, 42 G Fat, 0 G Carbs, 35 G Protein
2.5 oz Tuna Ahi 75 Calories, 0.625 G Fat, 0 G Carbs, 16.25 G Protein
2 Tbsp Butter Kerry Gold 200 Cal, 24 G Fat, 0 G Carbs, 0 G Protein
Buttered Coffee 100 Cal, 12 G Fat, 0 G Carbs, 0 G Protein
Brunch Total: 920 Cal, 81.125 G Fat, 9.45 G Carbs, 64.7 G Protein
Protein was, calorie wise, 28 percent of my breakfast
Dinner:
0.7 lbs Atlantic Salmon with Skin 581 Cal, 34.454 G Fat, 0 G Carbs, 63.189 Protein
Total: 1501 Cal, 115.704 G Fat, 9.45 G Carbs, 127.889 G Protein
My Protein, for the day, is 34 percent of my Daily caloric intake.
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Didn’t see this until now. IMO way too much protein, at 40%. When I’m in Keto, I am somewhere between 25-30% protein. Everyone is a little different. You will have to expirement with slowly raising protein and timing.