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Old 01-06-2008, 03:25 PM   #1
Stefan Geertsen
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Stefan's "Starting Strength" Work out Log

Hello, I just started doing "Starting strength" today after doing the xfit wod's for several months. I've decided to switch to this program to increase my strength before going back to the Wod's.

My stats are as follows: 20 years old, I weight about 176 pounds and I am 6'2".

first day, I put a little less weight than i can handle, and will increase every work out.

work out:

Back Squat - 3(sets)x170(lbs)x5(reps)
Bench press - 3(sets)x135(lbs)x5(reps)
Deadlift - 1(set)x180(lbs)x5(reps)
Unweighted Dips - 2(sets)x8(reps)

Felt good, but was pretty easy, Next work out (tuesday) I plan on increasing everything by 5lbs
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Old 01-08-2008, 03:03 PM   #2
Stefan Geertsen
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Re: Stefan's "Starting Strength" Work out Log

tuesday

Squat 3 sets of 175lbsx5
Shoulder press 3 sets of 85lbsx5
Power cleans 3 sets 110lbsx5
Strict form Pull ups 2 sets of 8

Was a little easy so I'm definitely Going to increase the weights a little more next week
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Old 01-08-2008, 03:11 PM   #3
Aaron Shaffer
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Re: Stefan's "Starting Strength" Work out Log

Welcome. I'm on 6 weeks of this too. Are you doing the gallon of whole milk per day? I'm on day 8 and 7.5 gallons down.
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Old 01-08-2008, 06:51 PM   #4
Stefan Geertsen
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Re: Stefan's "Starting Strength" Work out Log

No, that seems like a little too much for me =/ I eat in the Zone, and try to consume between 20 and 25 blocks. I'd like to gain strength and gain some muscle with the least fat possible. How are the gains so far for you?
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Old 01-08-2008, 08:03 PM   #5
Aaron Shaffer
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Re: Stefan's "Starting Strength" Work out Log

In the first week I drank 1 gal/day and gained 4lbs, fat % dropped 1%. I was really worried about the milk thing because it seemed extreme but so far so good.
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Old 01-10-2008, 07:08 PM   #6
Stefan Geertsen
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Re: Stefan's "Starting Strength" Work out Log

work out:

Back Squat - 3setsx175lbsx5reps
Bench press - 3setsx140lbsx5reps
Deadlift - 1setx185lbsx5reps
Unweighted Dips - 2setsx8reps

was a good work out, but had a spotter that helped a little too much on the bench press ><

Aaron,

thats an awesome gain man. So far, I didn't gain any pound =/ i'm thinking about starting to drink a gallon a day, but it also seem costly having to buy that much milk!
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Old 01-13-2008, 04:02 PM   #7
Stefan Geertsen
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Re: Stefan's "Starting Strength" Work out Log

Sunday

I find that these last few days my weight was being between 176-179, so I guess i'm gaining mass after all.

Squat 3 sets of 180lbsx5
Shoulder press 3 sets of 85lbsx5
Power cleans 3 sets 110lbsx5
Strict form Pull ups 2 sets of 8

Everything is upgradable, i think i will increase them next thursday!
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Old 01-15-2008, 04:17 PM   #8
Stefan Geertsen
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Re: Stefan's "Starting Strength" Work out Log

Tuesday

My weight was 176lbs today =/
work out:

Back Squat - 3setsx180lbsx5reps
Bench press - 3setsx140lbsx5reps
Deadlift - 1setx190lbsx5reps
weighted Dips - 2setsx"+5lbs"x8reps

Although I didn't sleep too well this previous night, I suprised myself and did everything pretty easily. Every single lift is increasable for the next work out!
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Old 01-17-2008, 04:29 PM   #9
Stefan Geertsen
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Re: Stefan's "Starting Strength" Work out Log

Squat 3 sets of 185lbsx5
Shoulder press 3 sets of 90lbsx5
Power cleans 3 sets 115lbsx5
Strict form Pull ups 2 sets of 8

getting harder now
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Old 01-18-2008, 12:26 PM   #10
Ryan Holmes
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Re: Stefan's "Starting Strength" Work out Log

Stephan, PC's should be 5 set s of 3, I made this same mistake. I t wont matter until the weights get heavier and good form is required to rack the weight. Good work keep it up, I am doing SS right now too!
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