Hey Guys,
I’m a 19 years old, 5.8 feet, 180,4 lbs German male and quite new to the board, even if i’ve read a few threads the last couple of weeks. My Bodyfat is somewhere between 10 and 20 per cent 
I’ve decided to start my log here, because I want to suck up as much information and feedback as possible.
First things first: For my stats I’m unfortunately a very weak Person, which is mostly caused by a lack of discipline in the last years. So, this week, I decided to change that and get my Numbers up with starting the “Starting Strength” Program.
With me training at home I had to adapt some Movements, because I neither have a Rack, nor a Bench.
So I replaced Squats with Zercher Squats and Bench Press with 1A-Floor Presses. The Rack will be bought as soon as possible (read: At the end of the year).
Yesterday was my first Session:
Octobre 15th 2010:
A: Zercher Squats
5x20kg (44 lbs)
5x25kg (55 lbs)
3x5 @ 30kg (66lbs)
B: 1A-Floorpress
2x5x6kg (~13lbs)
3x5 @ 10kg (22lbs)
C: Deadlift
5x30kg (66lbs)
5x40kg (88lbs)
1x5 @ 50kg (110lbs)
I’m almost a bit ashamed to post these numbers here, probably the weakest male on board…but who cares 
I’m going to improve, wish me good luck!
P.S.: If my English sucks ass, I apologize for any disappointment…Not! 
Edit: I forgot to mention, that I’m doing a 15 min. JM and Stretching Routine every morning after I got up and before every Training Session.
Octobre 17th 2010:
JM,Stretching,Soft Tissue work with a dumbbell stick
A: Zercher Squats:
5x20kg (44lbs)
5x25kg (55lbs)
3x30kg (66lbs)
3x5 @ 35kg (77lbs)
B: Military Press:
5x10kg (22lbs)
5x20kg (44lbs)
3x5 @ 25kg (55lbs)
C: Bent-Over-Row:
5x10kg (22lbs)
5x20kg (44lbs)
3x5 @ 25kg (55lbs)
D: Shoulder Prehab
1xExpander Cuban Press to failure
Zerchers O.K., need to work on flexibilty.
Military Press was a bit too hard, had a strange pressure in my left shoulder, but no pain
Bent-Over-Row was a bit too easy, even with a strong squeeze on the top of every Rep.
Octobre 19th:
JM,Foam Rolling (almost killed me)
A: Zercher Squats
5x20kg (44 lbs)
5x25kg (55 lbs)
3x30kg (66 lbs)
3x35kg (77 lbs)
3x5 @ 40kg (88 lbs = 0.5xBW) - YouTube (Video 1.Set)
B: 1A-Floorpress
5x6kg (~13 lbs)
3x10kg (22 lbs)
3x5 @ 12kg (~26 lbs)
C: Deadlift
5x30kg (66 lbs)
5x40kg (88 lbs)
3x50kg (110 lbs)
3x5 @ 55kg (121 lbs)
No pain, nor pressure today, I’m happy.
Good luck man. You could also try to “clean” the bar up to your shoulders for a front squat, or even push press it over your head for a back squat. Just throwing some options out there for you. Good luck, and keep at it, this is a life-long addiction.
Good to have you.
Thanks man!
Well, I know these options, but I’m too weak for this Push-Press Thing and I have a big respect for the Clean. That’s why I’ve chosen the Zercher Squat as the way to go.
Couldn’t train the last days, so weight stays the same:
Octobre 25th:
A: Zercher Squats:
5x20kg
5x25kg
3x30kg
3x35kg
3x5 @ 40kg (0.5xBW)
B: Military Press:
5x10kg
5x20kg
3x5 @ 25kg
C: Bent-Over-Row:
5x10kg
5x20kg
3x5 @ 25kg
Squats felt heavy as fuck!!
Foam Rolling,JM,DS (20-25 min.)
A: Zercher Squats
5x20kg
3x25kg
3x35kg
2x40kg
3x5 @ 45 kg
B: 1A Floorpress
5x6kg
5x10kg
3x12kg
3x5 @ 14kg
C: Deadlift
5x30kg
3x45kg
3x50kg
2x55kg
1x5 @ 60kg
Squats: moderate, the other exercises: easy
27.10.2010:
Foam Rolling,JM,DS (20-25 min.)
A: Zercher Squats
5x20kg
3x25kg
3x35kg
2x40kg
3x5 @ 45 kg
B: 1A Floorpress
5x6kg
5x10kg
3x12kg
3x5 @ 14kg
C: Deadlift
5x30kg
3x45kg
3x50kg
2x55kg
1x5 @ 60kg
Started again after a Pause in Training and worked my Squats up from 66lbs to 110lbs. Last two Training Sessions:
07th April 2011:
WarmUp: Agile Eight, Simple Six
Zercher Squats: 3x5 @ 110lbs
Military Press: 3x5 @ 55lbs (Shoulder felt weird)
Pull Ups: 3xmax. @ 5,3,1
09th April:
WarmUp: Agile Eight, Simple Six
Zercher Squats: 1x5 @ 114lbs, 1x2 @ 114lbs failed
Floor Press: 3x5 @ 81lbs (Shoulder O.K)
Deadlift: 1x5 @ 154lb
Some Corestuff with Bands, Pull Aparts
Left Hamstring felt fucking weird, failed to get those Squats up.
13.04.2011:
Obviously I missed one day, due to hay fever. Today I didn’t have much time, so I just did my minimal workout:
Zercher Squats: 3x5 @ 114lbs
Pullups: 3xmax. @ 6,3,2
Zercher’s are really taxing for my core strength at the moment. Don’t know if I put more weight on the bar next time.
15.04.2011:
Jump Rope, Agile 8, Simple 6
Zercher Squats: 3x5 @ 121lbs (~70% BW)
Military Press: 3x5 @ 66lbs
Zerchers are Deadlift + Transition on my legs + the Squats, btw. Initiating Lift from my legs + Lowering the weight to my legs at the end = 1 Rep.
Missed Deadlift due to time pressure.
18.04.2011:
Agile8, Simple6
Zercher Squats: 3x5 @ 125lbs
Floor Press: 3x5 @ 88lbs (0.5xBW)
Deadlift: 1x5 @ 165lbs
Zerchers heavy, Floor Press o.k., Deadlifts heavy.
Goals for 31.05.2011:
1xBW Zercher Squat = 176lbs
1,25xBW Deadlift = 220lbs
0,75xBW Floorpress = 132lbs
0,5xBW Military Press = 88lbs