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Old 07-24-2008, 04:37 AM   #1
Eric Simpson
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Eric's Starting Strength Log

Well, im offically committed to Starting Strength! I love crossfit, but I feel its time I put some mass on to my 5'11 162lb frame before I start my Firefighter recruit training in mid November.

Ill be doing the beginner program Tuesday, Thursday and Saturday. Off days will be low intensity cardio on my roadbike with one short CF Metcon on sundays. Rest is paramount here and if Im tired, Im not going to do anything to ensure I progress.

Diet is pretty much eat as much as possible while keeping it clean. Ill be following a 40/40/20 macronutrient brakedown and aiming for rough 3500-4000cals a day. I want to get up to 175lbs at which point Ill get back on the zone and begin follow the Crossfit and Crossfit endurance Wod's as required.

July 22nd (162lbs):

Squat: 1. 45x5 2. 135x5 3. 185x5
Working Sets: 1. 195x5 2. 195x5 3. 195x5

Bench: 1. 45x5 2. 115x5 3. 145x5
Working Sets: 1. 150x5 2.150x5 3. 150x5

Deadlift: 1. 135x5 2. 145x5
Working Set: 205x5

Deadhang Pull ups: 1. BW x 10 2. BWx6 3. BWx4

Good first workout! Did some core stuff at the end as well. Im going to scale back the weight on the squats to 185lbs for the next workout and start adding from there. Even though the weight felt easy, I dont want to stall too soon.
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Old 07-24-2008, 04:38 AM   #2
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Re: Eric's Starting Strength Log

July 23rd:

Off day. Played hockey at night and thats about it. Im on my feet alot at work and pretty active throughout the day, so getting the low intensity stuff in wont be a problem.
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Old 07-26-2008, 04:48 AM   #3
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Re: Eric's Starting Strength Log

July 24th:

Wt: 163lbs

Squat: 1. 45x5 2. 135x5 3. 155x5
Working Sets: 1. 175x5 2. 175x5 3. 175x5

Press: 1. 45x5 2. 85x5
Working Sets: 1. 95x5 2.95x5 3. 95x5

Powerclean: 1. 45x5 2. 85x5 3. 90x5
Working Sets: 1. 95x3 2. 95x3 3. 95x3 4. 95x3 5. 95x3

Deadhang Chin ups: 1. BW x 10 2. BWx6 3. BWx3

Back Extensions: 1. 25x10 2. 25x10 3. 25x10

Incline Board Situps: 1. 15lbs x20 2. 15lbs x20 3. 15lbs x20

Arms were smoke for the pull ups from all of the power cleans! I really scaled back the weights on the squat as well because Im worried about stalling to early. I really want to ensure good progression on the program. Im going to add 10lbs per workout for a bit, then slow it down by adding 5lbs per workout.

Diet has been good. Lots of oats, sweet potatoes and lean white meat. Downing over 2 liters of water per day.


July 25th:

Worked all day. On my feet alot. When I got home I went and swam 1000m's.
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Old 07-26-2008, 03:17 PM   #4
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Re: Eric's Starting Strength Log

July 26th:

Wt: 164lbs (Starting to get back up after the flu last week!)

Squat: 1. 45x5 2. 95x5 3. 135x5 4. 155x5
Working Sets: 1. 185x5 2. 185x5 3. 185x5

Bench: 1. 45x5 2. 95x5 3. 115x5 4. 135x5
Working Sets: 1. 155x5 2.155x5 3. 155x5

Deadlift: 1. 135x5 2. 185x5 3. 205x5
Working Set: 215x5

Deadhang Pull ups: 1. BW x 11 2. BWx7 3. BWx5

Dips: 1. BWx12 2. BWx11 3. BWx7

Standing Calf Raise: 3 set of 105lbs x 10

Did some V-ups and weighted cable crunches as well.

Overall the day felt good! I did a 5min warmup on the bike and 10min cool down. I missing the lack of a crossfit routine, but this is for the greater good right now. I cant wait for things to get really heavy!
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Old 07-27-2008, 02:59 PM   #5
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Re: Eric's Starting Strength Log

July 27th:

Did "Frike" today. Did Two Wod's followed by a 10min cool down on the stationary bike.

Fran: 8:27 as rx'd. PR by 48 seconds!

Mike: 18:36 First time doing this. I was unsure as to how big the track at my gym was, so I ran on the treadmill. Im sure I would have pushed a bit harder if I was running on solid ground, but Im happy with the bench mark nonetheless.

Followed all of this up with a trip to the Manderin with my family and grandparents. Ate alot, but clean. Salads, Eggs, Oysters, Chicken, Steak. I guess you could call it a healthy cheat day. Wait, its not a cheat, Im on SS now!
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Old 07-29-2008, 04:41 PM   #6
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Re: Eric's Starting Strength Log

July 28th: Complete off day. Worked then went and coached my ball hockey team for the final time this year. Gona miss the little guys!


July 29th:

Wt: 166lbs!!

Squat: 1. 45x5 2. 135x5 3. 175x5
Working Sets: 1. 195x5 2. 195x5 3. 195x5

Press: 1. 45x5 2. 65x5 3. 85x5
Working Sets: 1. 105x5 2.105x5 3. 105x5

Powerclean: 1. 45x5 2. 65x5 3. 95x5
Working Sets: 1. 105x3 2. 105x3 3. 105x3 4. 105x3 5. 105x3

Deadhang Chin ups: 1. BW x 12 2. BWx6 3. BWx5

Back Extensions: 1. 35x10 2. 35x10 3. 35x10

Incline Board Situps: 1. 15lbs x20 2. 15lbs x20 3. 15lbs x20

Dips: Bw x 12 2. Bw x 11. 3. Bw x 8

Overall a great workout! Going to be feeling the DOMS tomorow. Very satisfied with the program so far. Ive got up in weight but I "feel" stronger and the mirror shows minor fat gain so far. Going to keep the cardio low key for the rest of the week and keep on progressing!
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Old 07-31-2008, 06:48 AM   #7
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Re: Eric's Starting Strength Log

July 30th:

SS is working! My weight is up to 167lbs. Eating lots of oats, drinking lots of milk/ protien shakes and eating lots of tuna, chicken. Im gaining some fat, but im cool with it. Recovery is good so far!

Did Helen for the first time today (Run 400m, 21 50lb Dumbell swings, 12 pull ups). 11:53 as rx'd. I need to learn how to kip, deadhangs are not cutting it right now and I get fatigued pretty easily doing them!

Did a 10 min warm up and cool down on the stationary with some stretching.

Played 3 on 3 (Hockey) at night as well.
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Old 08-01-2008, 04:20 AM   #8
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Re: Eric's Starting Strength Log

July 31st (164lbs?):

Warm up: 5min bike
Cool Down: 2000m row + 5 min bike

Workout:

Squat: 1. 45x5 2. 135x5 3. 175x5
Working Sets: 1. 210x5 2. 210x5 3. 210x5

Bench: 1. 45x5 2. 95x5 3. 135x5
Working Sets: 1. 160x5 2.160x5 3. 160x5

Deadlift: 1. 135x5 2. 185x5 3. 205x5
Working Set: 220x5

Deadhang Pull ups: 1. BW x 12 2. BWx7 3. BWx5

Standing Calf Raise: 3x12x105lbs

Pulled a bonehead move today while squating. I meant to do 205lbs, but I put a 10lb plate on one side instead of a 5lb one. Ill up the weight to 215lbs on Saturday because of this.

I also didnt work today, so I went to the gym after my breakfast. I was suprised to see a drastic difference in wieght! I guess the CF/Hockey from the night before may have dehydrated me a bit hence the fairly big drop. Had a nice 10 oz Top Sirloin, Sweet Potato with almond butter and Manderin salad for dinner
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Old 08-01-2008, 08:39 AM   #9
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Re: Eric's Starting Strength Log

August 1st:

30km Roadbike ride. Avg'd around 32km/h. Tried to keep my heart rate down but I was hovering around 150-155bpm most of the time. Legs felt strong as well!

Made sure I ate to make up for it. Had my breakfast post-ride:

-1 cup of Oats cooked with water(quaker minute oats)
-.5 Cup of Milk
-1.5 Tbsp of Almond Butter
-1 Scoop of ON Cookies and Cream Whey
-Cinamon/Cocoa/Splenda to taste

Going to hit the foam roller tonight and do some stretching. Looking forward to going heavy tomorow!
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