Starting Over with Starting Strength

Training Logs
1

I have decided to have a log on T-Nation as well as wannabebig. I had started this a couple weeks ago. Please see below my past training.

Goals

I’ve kept a log on this site for over a year now and since I’ve decided to rededicate myself to the cause I’ve decided a new log would be helpful. I’ve tried every means of training from 5x5, to westside, to 5.3.1 to DeFranco’s WSFSB and Built Like a Badass. All were good but I think they were all too advanced for me. I would lose interest and step away from the gym only to come back and try it all over again. I have a lot of things going on in my life so my time is very limited and most of the time that meant the gym ahd to be pushed to the side.

However I woke up a few days ago completely upset at the way I look, the way I feel, and the direction my body and my mind have been going in. So I’ve made a decision to, again, get myself strong and fit. The one thing about doing all the training options is that I know what I like in each and can eventually incorporate them. However my main focus needs to be dropping pounds and getting strong. The best approach, I believe, is to start with the Starting Strength programming. I can move on from there once the time arrives.

To begin with I have set up goals for myself. I took the idea from another log on this site, so credit for this goes there. They are as follows.

Short Term Training Goals (within 3 months)

  1. 660 lb working weight total on the squat, bench, and deadlift for 3x5
  2. Squat 225 for 3x5 -Goal met 04/24/10
    3 Bench 185 for 3x5
    4 Deadlift 250 for 1x5
  3. Military Press 115 for 3x5

Medium Term Training Goals (within 9 months)

  1. 725 lb working weight total on the squat, bench, and deadlift for 3x5
  2. Squat 245 for 3x5
  3. Bench 205 for 3x5
  4. Deadlift 275 for 1x5
  5. Military Press 125 for 3x5

Long Term Training Goals (12+ months)

  1. 820 lb working weight total on the squa, bench, and deadlift for 3x5
  2. 280 lb squat for 3x5
  3. 230 lb bench for 3x5
  4. 310 lb deadlift for 1x5
  5. Military Press 145 for 3x5

Weight Loss goals
Short Term - Weight under 240
Medium Term- Weigh under 233
Long Term - Weight under 220

2

04/08/2010 SS session #1
Squat: 165x5x3
Bench: 135x5x3
Deadlift: 185x5x1
Band Assist Chins
Incline Situps
BB Complex ramping sets

04/10/2010 Training - Session #2

Squat - 175x5x3
Press - 75x5x3
Cleans - 95x3x5
Spread Eagle situps
DB Complex x10x1

Nothing crazy today. Nothing really felt heavy. Good Day

04/12/2010 training

Run training- Treadmill
5 minute walk
60 sec run + 90 sec walk x 10
7 minute walk

04/13/2010 training- Session 3

Squat - 185x5x3
Bench - 145x5x3
Deadlift- 205x5x1
Incline Weighted Situps

Nothing special today. Felt good.

04/15/2010 Session # 4

Squat - 195x5x3
Press - 85x5x3
Log Clean - Logx3x5

Before I start to say anything I just need to get out how ****ing hot it was in the gym. It was hot as lucifers balls in there. I started sweating as soon as I walked in. Not good. Me no like hot.

Squat and Press were relatively light. No issues there. Do need to buy a belt though. They have some good ones there I’ll check out. Decided to use the log instead of cleans mainly for two reasons. A. I don’t like cleans B. I always wanted to use the log. So there.

04/17/2010 session number 5

Squat 205x5x3
Bench 155x5x3
Deadlift 225x5x1
Weighted Incline Abs 35x5x3

Squats started to feel a bit heavy. Not sure why as it really isn’t.
Bench felt absolutely ****ing gigantically heavy today. The 95 and 135 used as a warmup felt real heavy too. I got all sets and reps so I’m not too worried. This coupled with the squats feeling heavy makes me think that I just had an off day. Is cool. . .
Deadlifts felt like there wasn’t anything on the bar. I had DL’d 410 once so I know this weight isn’t big at all. I know for a fact that my deads won’t stall on me for a while.

04/20/2010 - session number 6

AM Training- 30 minutes treadmill

PM Training
Squat - 215x5x3
Press- 95x5x3
Log - Log+5kg x3x5

Squats started to feel a bit harder but everything still came up pretty quickly so I’m in line for another 10lb jump. Ditto for the press. The Log is just fun so I’m going to keep adding 5kg each time. All in all good day.

04/24/2010 training Session number 7

Squat - 225x5x3 (PR) (Short term goal Squat met)
Bench - 160x5x3
Deadlift - 245x5x1

I’m starting to feel the squats now, which is a good thing. I’m in the strength building phase. Ditto for the bench. Deadlift was laughable. I’m debating whether my next bump will by 10 or 20lbs. I’ll make that call next session.

3

I don’t like doing something without knowing what the next step is. I like to plan everything out, so I know what to do when my current program stops working. Right now I have a long way to go and keeping with a linear progression is the most important aspect. So my plan will be as follows.

Starting Strength - 3x5
Modified Starting Strength 1 - Upon failure to progress on SS I keep the same scheduling (a,b,a) but will use back off sets for squats.

Modified Starting Strength 2 - Upon failure to progress on Modified Starting Strength 1 I will change my schedule to the following: Keeping sets & reps at 3x5Tuesdays - Squat, Bench, Power Clean . Thursdays - Back of Squats, Military Press, Deadlift. Saturday: Squat, Bench, Power Clean.

Bill Starr 5x5 - Upon failure to progress on Modified Starting Strength 2 I will keep the training days the same but move the sets/reps to 5x5.

Intermediate 5x5 - Upon failure to progress on the Bill Star 5x5 I will keep the training days the same but I will move my sets and reps to a ramping set of 1x5 as per the Madcow2 site.

Wendler 5.3.1.

Dual Factor Linear progression - As per the Madcow2 site

Defranco’s Built Like a Badass protocol

Defranco’s WestSide for Skinny Bastards

Westside

I know this is a lot, and probably about 10 years of planning, but, to me, it makes the most sense. I’d love to hear what others think on this.

4

04/27/2010 Session #8
Squat - 235x5x3 (PR)
Press - 105x5x3

The squat felt heavy but attainable so I’m thinking another 10lb jump. I doubt I’ll have another 10lbs in me after that. But we’ll see. The press felt strong. No issues there. I was slated to do the log cleans but the gym had way too many people and I was spent anyway. So I skipped them. Truthfully I’m just interested in the squat, bench, dead lift and press, so anything else can be eliminated if needed.

5

Good luck luigisacs, those are some nice goals!

–
My log: Fat loss using IF + ALCAR, ALA, CLA, Green Tea

6

04/29/2010 Session #9
Squat - 245x5x3 (PR)(Medium Term Goal Met)
Bench - 165x5x3
Deadlift - 265x5x1

Squat was good. Definitely took some life out of me, but good nonetheless. I think I have one more 10lb increase left. I’m sure It will be easier once I get my belt. I ordered it yesterday. Will be here in a few weeks.
My bench, well my bench still sucks. I’m keeping it conservative in terms of increases. I know I’ll never have a humongous bench. It’s not easy to live with, but I’ve comes to terms with it.
By the time I go to my deadlfift I was pretty gassed. So I decided to cut the reps on my warmups to make sure I had enough in the tank to get the working weight. Smoked it.