Sid's Log

[Sid]

Hi everyone, I’ve been visiting SL and reading everyone’s posts for a while, figured it was time to start posting my workouts here.

I am:
Male
22yo
5’11”
180 lbs
BF: ??? I'd guess 14-15%

To make a long story short, I started weight training as a complete beginner about 4 1/2 months ago, ran SL5x5 for the first three months (though I didn’t start doing deadlifts until 1 month in and didn’t do chin/pullups, I’ll get to that in a bit), increased my 5x5 PRs as follows:
Squat : 65 lbs ->225 lbs
Bench : 65 lbs -> 130 lbs
Press -: 45 lbs ->95 lbs
Deadlift : 95 lbs -> 225 lbs (1x5)
Row: 65 lbs -> 135 lbs

The 5x5 volume at higher weights was getting tough to recover from so after a couple weeks away from the gym (vacation) I switched to 3x5; I still have the exercise order the same as in SL5x5 because I like doing rows after bench, so I’m doing kind of a SL/Rippetoe hybrid now. My current PRs right now are:
Squat: 265 lbs 3x5
Bench 145 lbs 3x5
Press: 105 lbs 3x5
Deadlift: 265 lbs 1x5
Pendlay Row 140 lbs 3x5 (switched from conventional rows after going 3x5)
Dips: BW +15 lbs 2x8
Chin/Pullups: ??? Yeah, so during my time on SL5x5 I could barely do one chinup let alone pullups. I hate BW exercises so rather than try to get stronger and improve my strength I took the lazy route and decided I just wouldn’t them. Last week I realized I’d have to do these eventually so I decided to stop being an idiot and get stronger at them despite my dislike. So right now I’m “greasing the groove” for chinups w/the doorway bar at home. I do neutral grip pullups in the gym because they’re easier and I can actually do them for reps.

Obviously I’m more of a natural at squatting than the presses. I suffered a wrist injury from a fall earlier this year which doesn’t help. Grip strength is a limitng factor on deads. My grip is so weak that even with chalk and a mixed grip I can barely hold on to 265 lbs. Not doing chin/pullups for so long might have something to do with how weak it is. I’m gonna start doing some grip training stuff to help me keep the weight moving up.

Short-term(ish) goals:
Squat 300 lbs 3x5
Bench 165 lbs 3x5
Press 125 lbs 3x5
Deadlift 325 lbs 1x5
Chinups BW 2x8
Pullups: We’ll see after I can do the chinups


I don’t know when I’ll have to switch to an intermediate progression. I’m probably close to not being able to handle a beginner routine anymore – I’m up to 1.5xBW for 3x5 on the squat and my bench and press are already stalling frequently, so we’ll see. I like the look of the SL Advanced program and may want to give it a try.

[Sid]

Figure I'll start it off by posting yesterday's workout. It wasn't a good one (I failed on everything) but everyone has bad workouts sometimes I guess.

Squat
45lbsx2x5
110lbsx5
155lbsx3
215lbsx2
270x5,5,3 Fail

I just lost all my hamstring tightness in that 4th rep. Third time failing at 270, so time for my first deload on the 3x5 (down to 240 lbs next time.)

Press
45lbsx2x5
75lbsx3
90lbsx2
110lbsx5,4,3 Fail

Not much to say here, just couldn't do it on the last 2 sets. Next try on Friday.

Deadlift
110lbsx2x5
165lbsx3
225lbsx2
275lbsx3- Fail

Weak grip strikes - just couldn't hold on to the bar after rep #3. Super frustrating. I feel like I've got more than enough strength to lift this weight but my hands just won't hold it. I did do something for my grip afterward:
225 lbsx2 + hold on as long as possible (dbl overhand grip)

I'll give 275 another go on Friday. They say grip strength builds fast; it had better because I don't want to be stalling on deads like this.

Neutral grip pullups 3x5

Any suggestions about building grip strength appreciated. Next post: tomorrow's workout.

[Sid]

today:

Squat
45lbsx2x5
145lbsx3
195lbsx2
240lbs 3x5
Easy. Was dissapointed to have to deload, but had to remind myself, I was struggling with 240lbs not too long ago.

Bench
45lbsx2x5
80lbsx5
110lbsx3
130lbsx2
150lbsx5,4,2 Fail
Was really close to getting 5 reps on set #2. Wrist started bothering me a bit on set #3. Could have been worse though.

Pendlay Row
85lbsx5
115lbsx3
145lbsx3x5
I think my form and bar speed was pretty good.

Dips: +15lbs 2x8

Supposed to play a little tennis tomorrow. I'm gonna try not to overdo it. The last time I did that, my legs were mush the next day and squats were a nightmare.

[Sid]

today:

Squat
45x2x5
100x5
150x3
200x2
250lbsx3x5 - Still easy-ish

Press
45x2x5
75x3
90x2
110lbsx3x5 PR Yes, got it. Last rep was slooow but I told myself I wasn't failing at this weight again.
Fractional plates I ordered arrived today. It'll be 112.5lbs next time.

Deadlift
110x2x5
165x3
230x2
275lbsx5 PR
Grip strength DOES build fast! Much better today. Knew when I pulled the 230 warmups easily with double overhand grip that I'd be fine.

Neut. Grip Pullups 3x5

Met a guy in the gym today who had trained with Rippetoe at his Wichita Falls gym. He watched me on deads and said my form looked good. Awesome. Watched him press 155 strict afterward. Someday...

[Sid]

today:

Squat
45x2x5
100x5
150x3
200x2
250lbsx3x5 (prev. workout should have said 245) Still felt good, no problems

Bench
45lbsx2x5
80lbsx5
110lbsx3
130lbsx2
150lbsx5,4,3 Fail
One more rep than last time. At least I'm making progress. Wrist was actually okay today.

Pendlay Row
85lbsx5
115lbsx3
150lbsx3x5(ish)
Okay for the most part, I couldn't see myself but I'm pretty sure I was cheating on the last couple reps. These are getting heavy.

I'm about to start switching this workout up a bit because I'm gonna have another crack at learning power cleans. For a while I couldn't actually assume the "rack" position because of poor shoulder flexibility, but now after a lot of stretching over several weeks, I think I can do it.

[Sid]

today:

Squat:
45x2x5
105x5
155x3
205x2
255lbsx3x5 Feeling heavy again as I'm coming closer to my PR, form was good though.

Press:
45x2x5
75x3
90x2
100x1
I was all ready to use my new fractional plates today, then I forgot to bring them to the gym. Gah..nothing else to do but slap the 35lb plates on the bar and give it a go. And the result was...
115 lbs 3x5 PR
Didn't expect that! Form just seemed to "click" today. 117.5 next time.

Power Clean (first tries)
45xtoo many to count
65x2x5
85x5
95x3
105x1
I actually did pretty well with these. Will start with 105 5x3 next time.

Neut. Grip Pullups 3x5 These are a lot easier now, may be able to transition to chinups soon.

Sq/Bench/Dead on Fri. With the PC's, the layout I have now is the original Starting Strength program.

[atypical1]

Congrats on the PR. Those are always nice!

james

[Sid]

Thanks James. The press seems to be the lift that just screws with my mind the most. Not surprising seeing as it's the hardest. It's been a while since I've even been able to go up 5 lbs on the first try on it, so that definitely felt good.

[Sid]

today:

Squat
45x2x5
110x5
160x3
210x2
260x3x5
I think I've finally got the hang of squatting Rippetoe-style, looking down, keeping the bar over mid-foot and utilizing hip drive. Good speed today.

Bench
45lbsx2x5
80lbsx5
110lbsx3
130lbsx2
150lbsx3x5 PR Awesome!

Deadlift
115x2x5
170x3
240x2
285lbsx2,- Fail
For once grip wasn't the problem, just couldn't get the damn bar off the ground after 2 reps, back and legs were worn out from heavy squats plus the constant bending over to change all these plates w/the bar on the platform didn't help. I may have to make the program adjustment that has light squats/front squats on DL days, cause my back/legs are getting handled now that my squat weight's back up near my PR and I'm trying to DL more weight.

Still a good workout overall, ready to blast through my current squat PR soon.

[sgi4950]

Nice Bench PR indeed! Looking forward to reading that you've surpassed your current squat PR too.

[Sid]

Thanks Sandi. With today's workout, looks like it's gonna be on Friday.

Today:

Squat
45x2x5
110x5
165x3
215x2
265x3x5
Current PR reached again. Speed and form still good. Ready to tackle 1.5xBW for 3x5 again. Wednesday I'll do front squats, so Fri. will be the new 270 attempt.

Press
45x2x5
75x3
90x2
100x1
117.5x4,4,3
Hmm, no luck today, even going up only 2.5 lbs felt like a ton. 4/4/3 isn't terrible though.

Power Clean
45x2x5
75x2x3
95x2
105x5x3
Still working on technique. Could have been better some reps. I like these (don't know if I'll be saying the same thing once the weight gets heavy, haha)

Chinups 3x7 Alright! The "groove" has been "greased" sufficiently. Actually easier than I thought. Eventually once i determine the point to add weight, I'll do these 3x5.

[atypical1]

Great workout.

Do you have a rep goal in mind when you do pull ups? I find that setting a goal for reps helps out a lot.

james

[Sid]

Hi James, I didn't really have a rep goal in mind the other day when I did the chinups just because I had no idea how many I'd actually be able to do, haha. I was doing the neut. grips 3x5 before to stay in line with everything else but I think I will do chinups 2x8 and add weight at the necessary point.

[Sid]

Today I started what is apparently called the "advanced novice" version of Starting Strength - the Front Squats/deads on Wednesday only adjustment. Only DL'ing once a week plus giving the back a break from heavy squats on that day should allow me to keep moving the weight up.

Front Squat
45x2x5
95x5
145x3
185x2
200x2x5
210x5
My first serious try at front squats. Took some getting used to - the weight felt heavier than it actually was due to the unfamiliar positioning. 200 felt comfortable so I upped the weight on the last set. Will go with 210 or 215 3x5 next time probably.

Bench
45x2x5
80lbsx5
110lbsx3
130lbsx2
155lbsx5,5,3- Fail
Better than I usually do on my first attempt at a new bench weight. Maybe I can get this on Mon.

Deadlift
115x2x5
170x3
240x2
285x5 PR
Back was fresh, deads = no problem. Actually used dbl overhand grip on the first 3 reps because it feels more comfortable; now I have the grip strength to do it.

[Sid]

today:

Squat
45x2x5
115x5
165x3
215x2
270x3x5 PR
Got it! Now let's see how far I can go. After my next 3-time stall I'm switching to intermediate programming, so the goal now is to get as much as I can out of this "advanced novice" progression before I have to switch.

Press
45x2x5
75x3
90x2
100x1
117.5x5,3,3
Hmm. Same amount of total reps as last time. I think my form was slipping a bit, wasn't "getting under the bar" enough. Somehow 117.5 lbs just feels way heavier than the 115 lbs I did last week.

Power Clean
45x2x5
75x3
95x2
115x5x3
Form a little shaky on a couple reps, but good for the most part.

Chins 2x8