Swirly Training Log

Training Logs
1

Decided to make a training log in order to get some input on what I’m doing. I’m going to do the starting strength program. I used to log book calculator provided on starting strength to get my weights.
Its based from this:
Smallest Weight: 5
Percent To Reset 0% 5-15% under your current 5RM

Test Weight	Reps (<12)	1RM	5RM	lb Increase

Squat 100 5 215 190 10
Bench Press 100 5 185 165 10
Deadlift 100 5 215 190 10
Press 100 5 105 95 10
Powerclean 100 5 155 140 10

I’ll be starting with this:
Workout A: Squat warmup 2x5 45
warmup 1x5 75
warmup 1x3 110
warmup 1x2 150
working sets 3x5 190

Bench Press	warmup	2x5	45
	warmup	1x5	80
	warmup	1x3	115
	warmup	1x2	145
	working sets	3x5	165
			
Deadlift	warmup	2x5	75
	warmup	1x3	110
	warmup	1x2	160
	working set	1x5	190
			
			
		Sets x Reps	Session #2

Workout B: Squat warmup 2x5 45
warmup 1x5 80
warmup 1x3 120
warmup 1x2 160
working sets 3x5 200

Press	warmup	2x5	45
	warmup	1x5	50
	warmup	1x3	65
	warmup	1x2	80
	working sets	3x5	95
			
Powerclean	warmup	2x5	45
	warmup	1x5	75
	warmup	1x3	95
	warmup	1x2	115
	working sets	5x3	140

I’ll be doing the first session twice, tomorrow or Sunday, then again Tuesday. I’m going to be lifting Tuesday, Thursday, and saturday because I’m busy Mon, Wed, Fri. I’ll keep this updated as best I can. Any and all advice is appreciated!
I will also be posting a food journal of some sort and I will be cutting calories because I’m trying to lose a gut lol.

2

Looks awesome. The only thing I would consider changing is the way you warm-up for deadlifts. Warming up with less than 45 pound plates (unless your gym has bumper plates) is probably not a great idea. And considering that your work set will be 190 then starting with 135 shouldn’t be a problem, and you should be fairly warmed up already from squats.

The problem with warming up with small plates is it is a completely different type of movement.

If you can dedicate yourself to not missing a session for 2 months (or longer) and keep your technique solid, not trying to move up in weight faster than your body can truly handle, you’ll do really well.

3

I’ll keep that in mind. My clean and press still need alot of work in form. So I’m keeping the weight relatively low but still challenging. My dead lift probably could have been a bit higher but it started slipping. And I feel like an ass because I have to hog the rack to get the lifts done lol. There is 1 rack in the entire place.

4

Why can’t you do the deadlifts off the floor? Do 5 reps at 135, 3 reps at 165, 5 reps at 190 for instance.

Better to start a little light with really good form.

5

I can, I’m saying that it the bar started slipping out of my hand. And would doing cardio hurt me? I’ve seen some places that say you have to have just the right amount?

6

You can buy some liquid chalk from prowriststraps.com if your gym doesn’t allow regular chalk. I’ve tried it, works really well. If your start losing your grip you drop your ass back (get the knees out of the way) and but the bar down.

Cardio is good, just work your way into it. Try to progress some in what you do each week.

7

I forgot to print out my log so I did the match for 80%, of my max and was about 10-20 lbs off what I should have done.
Today I did:
Bench-145 3x5
Squat-175 3x5
Deadlift-175 3x5

I did 10 minutes on the treadmill and 20 on the elliptical machine.

Then I had parkour practice.

To eat:
Breakfast-Biscuit=300 calories
lunch-pears, 2% Chocolate milk, ham/turkey wrap, and fries= I’m guessing 1200
dinner- 2 pieces pizza and soup, soda, 1300
2800 calories.

8

Sorry I haven’t updated this in a while. I just finished my 3rd session of Rippetoe. I screwed up and didn’t get to do my 2nd session till Monday- should’ve done it Saturday. But anyways I caught up Monday:
Sets x Reps Session #3
Workout B: Squat warmup 2x5 45
warmup 1x5 80
warmup 1x3 120
warmup 1x2 160
working sets 3x5 200

Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 65
warmup 1x2 80
working sets 3x5 95

Powerclean warmup 2x5 45
warmup 1x5 75
warmup 1x3 95
warmup 1x2 115
working sets 5x3 140

I did like you said mrodock and lifted with no less than 135. I kept on going like I should’ve normally and lifted Tuesday for my 3rd session. I lost my sheet but I’m pretty sure this is accurate:

Squat
working sets 3x5 210

Bench
working sets 3x5 175
I only got 4 for my first 2 sets then got a spot and got 5 on my last one.

Deadlift
working sets 1x5 210