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Old 01-27-2009, 04:15 PM   #1
Paul Sousa
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Location: Weymouth  MA
Posts: 327
Starting Strength Cycle

I've decided to do a 12 week cycle of SS and figure I might as well start a journal on here as another way to track my progress and maybe get some feedback, etc.

Yesterday was the first workout. I decided to swallow the ego a bit and went with some weights I knew would be close to my 5RM but not at the limit. The numbers will show my stereotypical pre-CF/pre-SS love of all things anterior, but in 12 weeks that should be corrected.

Workout 1:

Warmup - 1km row

Squat - 45x5x2 (WU)
95x4x1 (WU)
135x2x1 (WU)
155x1x1 (WU)
185x5x3 (Work Set)

Bench - 45x5x1 (WU)
135x5x1 (WU)
155x3x1 (WU)
185x1x1 (WU)
205x5x3 (Work Set)

Deadlift - 135x5x1 (WU)
225x3x1 (WU)
245x5x1 (Work Set)

So there is the baseline. Not sure what to guess for expectations. I am hoping to approach a CFT of 1000 by the end (my best yet is 735). Am I off my rocker to hope for this in 12 weeks?
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Old 01-28-2009, 08:52 PM   #2
Paul Sousa
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Re: Starting Strength Cycle

Workout 2:

Warmup - 1km row

Squat - 45x5x2 (WU)
95x5x1 (WU)
135x3x1 (WU)
155x1x1 (WU)
190x5x3 (Work Sets)

Press - 45x5x1 (WU)
65x3x1 (WU)
95x2x1 (WU)
135x5x1 (Work Set - Failed on 4th rep)
115x5x2 (Work Set)

Power Clean - 65x3x1 (WU)
95x2x1 (WU)
135x1x1 (WU)
155x3x1 (Work Set - Form wasn't clean enough so backed down after this set)
135x3x4 (Work Set)

Focused on the Valsalva maneuver during my second and third work sets on the squat and felt a marked difference compared to the first. My wife watched for some things and noticed the bar travelled slightly forward during the descent so I have to work on that. Depth is solid though and I am definitely getting my knees out based on the soreness in my adductors.

I started off too heavy with my first work set of presses. Failed on the 4th rep so I backed off 20lbs and 115 felt good. Not my true 5rm, but a solid set.

The first work set of PCs wasn't terrible and I got all 3 reps, but it also wasn't as good as I would have liked so again I backed down 20lbs and 135 was much better.

Now I know all my starting points. I'm planning on continuing with 5lb increments on squat, 10lb for DL, 2lb on bench, 2lb on press, and 5lb on PC. Just have to get some cheap micro plates...
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Old 01-30-2009, 08:33 PM   #3
Paul Sousa
Member Paul Sousa is offline
 
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Join Date: Jul 2008
Location: Weymouth  MA
Posts: 327
Re: Starting Strength Cycle

Workout 3:

Warmup - 1k row

Squat - 45x5x2 (WU)
95x3x1 (WU)
135x2x1 (WU)
155x1x1 (WU)
195x5x3 (Work Set)

Bench - 45x5x1 (WU)
95x5x1 (WU)
135x3x1 (WU)
155x2x1 (WU)
185x1x1 (WU)
210x5x1 (Work Set)
195x5x2 (Work Set)

Deadlift - 135x5x1 (WU)
225x2x1 (WU)
255x5x1 (Work Set)

So I realized two things today. First, I found the source of some knee pain I've had since starting. I realized I was using pins too high for me by about an inch. When racking the weight I was lifting and racking the right side first which was causing the weight to shift solely to my left leg and causing some pain. Racked it lower the last two work sets and the pain went away.

The other thing I realized was with the bench (as my number should show). I was a ****** bag and failed to read the entire book before beginning the program. I was only lowering the bar to within an inch of my chest. I did 210 and got 5 reps with the bar touching on each one today, but my elbows got squirrely on the last rep and my form was not what I wanted it to be. Backed down to 195 and got all 5 with solid form.

Squats are feeling good though, about to crack 200lbs on Monday!
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