Starting Strength Journal

[TheStig]

I haven't forgotten about you Colossus, I will PM you soon.

Squat -
5x175
5x215
5x250 (x5)

Bench -
5x155
5x185
5x225 (x5)

Power Cleans
5x85
5x95
5x105
5x115
5x115
5x125
5x135

I have never cleaned before so I wanted to keep the weight low so I can get the technique down... which is probably going to take a while. I've been meaning to add the clean in, and now I officially have. That's all for now.

That's the right approach, and yes it will take awhile. Some good assistance exercises for the power clean are explosive deadlifts, front squats (Olympic style), and high pulls. Those are each a part of the clean so they will help you along with your form.

 

[ebracer05]

What are high pulls?

 

[TheStig]

http://www.youtube.com/watch?v=gncr0Xg1QWU

Basically the 1st part of the power clean, it ends before you'd normally shoot your elbows and receive the weight.

 

[ebracer05]

I'm going to have to ditch the cleans for the next few weeks. I knew my technique was crappy and it looks like I strained a nerve in my wrist. I was playing the piano this morning and was having issues controlling my last 3 fingers and they were actually going somewhat numb at times... I talked to a dr. and he said it was a nerve strain and to minimize movements that require forward and backwards flexing of the wrist. As much as I want to progress as a lifter, I am not risking my hand... it royally freaked me out today having issues playing the piano... music has been one of my biggest loves for most of my life.

 

[ebracer05]

07/01/13 Lift

I have not felt good today. I am actually surprised I finished everything and had my lifts go up. I am very very tired and sick to my stomach... no idea why, but here's my results:

Squat -
5x185lbs
5x225lbs
5x255lbs (x5)

Press -
5x85lbs
5x95lbs
5x120lbs (x5)

Deads -
5x195lbs
5x245lbs
5x285lbs

Here's my increases throughout June:

Squat -
+55lbs

Press -
+35lbs

Deads -
+30

Bench -
+25

Rows -
+20

 

[Krueg]

Lookin good, nice progression.

 

[ebracer05]

Thanks Krueg... I appreciate your support!

I've decided to do this no fapping thing... I have known for a long time that I am addicted to masturbating but have not had the motivation to stop. The longest I have gone since I started (sometime in elementary school) is maybe a week, srs. I usually do it more than once a day and sometimes like 3-4 times.

I'm interested in all the positive effects people seem to get from it, and think I need to practice in self discipline. If I need to get off, I will get it from my girl only. Nothing else. I fapped this morning first thing so tomorrow morning will be day 1.

 

[ebracer05]

07/03/13 Lift (NEW ROUTINE)

I felt pretty weak today. I have been doing the starting strength thing since like March and was getting bored with the routine... I was also feeling like I wanted something that was going to stimulate more hypertrophy. I want to be strong, but I also want to look good. I started Dorian Yates' Blood and Guts routine today and it just about murdered me! I'm used to taking longer breaks in between sets and shorter rep ranges! 5 reps isn't that bad, but 10-12 reps felt like murder!

Anyways, here's where I am:

Chest/Biceps

Decline Bench -
10x185
10x205
2x235 (failed after 2nd rep)
1x225 (I had nothing left)

Incline Bench -
10x135 (This felt terribly weak but I was drained from the last exercise)
10x140
6x155

Flies -
12x30lbs per arm
8x40lbs per arm (both of these can go up)

Concentration Curl -
10x30lbs per arm
6x35lbs per arm

Straight Bar Curl -
6x85

 

[ebracer05]

07/04/13 Lift

I still feel weak... actually I feel like a total newbie. My endurance is just not there.

Dumbbell Pullover -
12x30
12x35
12x40

Close Grip Pulldown -
12x All but 3 plates
8x All but 2 plates

One Arm Row -
10x50
8x60

Bent Over Rows -
10x105
6x115

Deads
10x255
4x265


I was struggling so much on those deads I just about threw up towards rep 8 on the first set. I was planning on doing 8 reps the second set but I just didn't have it.

I seriously thought I was in better shape than this. I tried going for a run the other day and could not go very far at all.

 

[Purefilth]

I still feel weak... actually I feel like a total newbie. My endurance is just not there.


I seriously thought I was in better shape than this. I tried going for a run the other day and could not go very far at all.

You gotta start somewhere buddy. Everyone has bad days - I just use the bad feeling as inspiration for the next day. Drink plenty of water. Eat carbs before the workout to feed the muscles through it.

 

[Krueg]

You seem to have been progressing nicely ebracer, why change what has been working?

 

[ebracer05]

You seem to have been progressing nicely ebracer, why change what has been working?

The reason I changed things up is because I'm looking for a routine that will stimulate muscle hypertrophy. I took Dorian Yates' Blood and Guts routine and am modifying it around the equipment I have access to right now.

You gotta start somewhere buddy. Everyone has bad days - I just use the bad feeling as inspiration for the next day. Drink plenty of water. Eat carbs before the workout to feed the muscles through it.

I think one of the reasons I felt so bad in the gym the last few days is because I have been eating very very little carbs. Both days I went in without any carbs and only ate carbs post workout. I'm trying to cut down my fat %, but this may not be the best way for me.

 

[Purefilth]

Carbs before, protein after.

Carbs feed / fuel the muscles, protein is used to repair the muscles.


I do awful on lift days if i skip breakfast. Honestly - really crappy workouts.

 

[ebracer05]

Don't you want carbs post workout in order to spike your insulin and take up the protein and other nutrients from the shake?

 

[Purefilth]

Don't you want carbs post workout in order to spike your insulin and take up the protein and other nutrients from the shake?

Yes, but my point is to EAT BEFORE. Muscles dont work running on hugs and kisses. You need to eat a good hour/ half hour before workout.

then I do protein shake directly after, then get home and make omlette.

hour or so after that I have a full on carb and Protein load.

Thats just me though.

 

[Krueg]

Good luck on the new program, hope things go well!

 

[ebracer05]

07/06/13 Lift

Thanks Krueg. If anybody has any suggestions about the routine, I would love to hear it. Until I'm back in school this fall, it has to be structured around barbell, dumbbell, and body weight exercises because I don't have any additional equipment.

Here's today's lift:

Press -
12x85
10x95
6x105

Side Lat Raises –
10x12
6x20


Anti-Gravity Press -

6x10


Reverse Flies -
10x15


Close Grip Bench -
10x85
8x105


Dumbbell Triceps Extensions –
10x30
8x40



Skulls –

10x50
8x60



I had never done reverse flies and the anti-gravity press before. Particularly the anti-gravity press was very difficult to do correctly. Anyways, I have felt like this is a good program so far but the results will speak to the program's success.

Here is the program in its entirety. Again, if anyone has any suggestions, please let me know:




Chest/Biceps

Flat Bench - 10, 10, 6
Decline Bench – 10, 10, 6
Incline Bench – 10, 10, 6
Flies – 12, 8
Concentration Curl – 10, 6
Bar Curl – 6

Back

Dumbbell Pullover – 12, 12, 8
Wide Grip Pullups – 12, 8
One Arm Row – 10, 6
Bent Over Rows – 10, 6
Deads – 10, 6

Delts/Traps

Overhead Press – 10, 10, 6
Side Lat Raises – 10, 8
Anti-Gravity Press – 6
Reverse Flies – 10, 8
Close Grip Bench – 10, 8
Dumbbell Triceps Extensions – 10, 8
Skulls – 10, 8

Legs

Leg Extensions – 15, 10, 10
Squat – 10, 10, 10
Barbell Lunges – 10, 10, 10
Hamstring Curl – 10, 10
Stiff Leg Deads – 10, 10
Calves – 10, 10

 

[TheStig]

Program looks good. But no flat bench on chest day? And don't worry about only having access to barbells, dumbbells, and bodyweight...you don't need anything else, fvck machines (no offense to anyone who uses em, just my preference). The only thing you're missing is a pull up bar haha. Unless you have a power rack instead of a squat rack for squats, then it has one.

 

[ebracer05]

Actually, I have a rack you can do dips and pullups/chinups in... pullups are on back day

How would you work the straight bench in to the program? I thought it was odd that the straight bench (and back squat too) were omitted in the program I'm modifying. Would you just do all three benches like I edited or alternate between incline and decline every other week?

 

[TheStig]

Actually, I have a rack you can do dips and pullups/chinups in... pullups are on back day

How would you work the straight bench in to the program?
Manipulate the sets so that instead of 3 sets of incline and decline, have 2 sets incline, 2 decline, and 2 flat, that way you still have 6 total sets. But now that you mentioned you can do dips, I would say drop decline and replace them with dips. They accomplish the same thing, but better, and too much decline can give you the appearance of having man boobs.

I thought it was odd that the straight bench (and back squat too) were omitted in the program I'm modifying.
On your leg day, what kind of squats are they, if they aren't back squats?

Would you just do all three benches like I edited or alternate between incline and decline every other week?
You could do what I suggested, you could do what you've edited, or you could alternate, it's up to you. Actually you experiment with each method for awhile, to figure out which gives you the best results.

Pretty much this.