PDA

View Full Version : Frank's Log


Frank Needham
01-20-2007, 05:51 AM
I'll be doing Rippetoe's recommended novice workout from Starting Strength. As strength allows weights are bumped up by 5 lbs on the bench and 10 lbs on the squats and deads. Next week I'm three weeks in and will just start logging with this past week's lifts.

Daily supps are fish oil, ZMA, whey/L-glutamine Pre WO, multi vit, and I pretty much eat whatever. Weight 195, height 5'10", (BF 20%?)

Monday 1/15/07:
Squats
W - R - S
95 - 5 - 2
115 - 5 - 1
135 - 3 - 1
165 - 2 - 1
195 - 5 - 3

Bench
W - R - S
95 - 5 - 2
115 - 5 - 1
135 - 3 - 1
155 - 2 - 1
175 - 5 - 3

Deads
W - R - S
135 - 5 - 2
175 - 5 - 1
195 - 3 - 1
215 - 2 - 1
235 - 5 - 1

Weds 1/17/07:
Squats
W - R - S
95 - 5 - 2
115 - 5 - 1
135 - 3 - 1
165 - 2 - 1
195 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 2 - 1
125 - 5 - 3

Power Clean
W - R - S
85 - 5 - 2
88 - 5 - 1
98 - 3 - 1
108 - 5 - 1
118 - 5 - 1

Monday 1/15/07:
Squats
W - R - S
95 - 5 - 2
120 - 5 - 1
140 - 3 - 1
170 - 2 - 1
200 - 5 - 3

Bench
W - R - S
95 - 5 - 2
120 - 5 - 1
140 - 3 - 1
160 - 2 - 1
180 - 5 - 3

Deads
W - R - S
135 - 5 - 2
175 - 3 - 1
200 - 2 - 1
225 - 5 - 1
245 - 5 - 1

All lifts went up pretty good for the week. Some fatigue set in on Friday and I struggled a little bit with squats coz I only had 5 hours sleep the night before.

Frank Needham
01-26-2007, 04:53 PM
Monday 1/22/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
205 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 2 - 1
128 - 5/4/3 - 3

Power Clean
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 5 - 1
125 - 5 - 1

Weds 1/24/07
Squats
W - R - S
135 - 5 - 2
150 - 5 - 1
175 - 3 - 1
195 - 2 - 1
205 - 5 - 3

Bench
W - R - S
95 - 5 - 2
125 - 5 - 1
145 - 3 - 1
165 - 2 - 1
185 - 5 - 3

Deads
135 - 5 - 2
165 - 3 - 1
195 - 2 - 1
225 - 5 - 1
255 - 5 - 1

Friday 1/26/07
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
205 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 2 - 1
128 - 5 - 3

Power Clean
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 5 - 1
125 - 5 - 1

Week 3
All lifts went up pretty good for the week. I love this program, so simple, and it works as advertised. Diet? Har har! I can literally feel myself growing day by day...weight is 196lbs. All workouts done in under 45 mins.

Frank Needham
02-02-2007, 05:00 PM
Monday 1/29/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
215 - 5 - 3

Bench
W - R - S
135 - 5 - 2
145 - 5 - 1
160 - 3 - 1
175 - 2 - 1
190/185 - 4/5/3 - 3

Deads
W - R - S
135 - 5 - 2
175 - 5 - 1
205 - 3 - 1
235 - 2 - 1
265 - 5 - 1

Weds 1/31/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
215 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 2 - 1
135 - 4/2/3 - 3

Power Clean
W - R - S
85 - 5 - 2
100 - 5 - 1
110 - 3 - 1
120 - 2 - 1
130 - 5 - 3

Friday 2/2/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
215 - 5 - 3

Bench
W - R - S
135 - 5 - 2
145 - 5 - 1
160 - 3 - 1
175 - 2 - 1
190 - 5 - 3

Deads
W - R - S
135 - 5 - 2
175 - 5 - 1
205 - 3 - 1
235 - 2 - 1
265 - 5 - 1

Week 4
Still moving up pretty good on the weight, 5-10 lb per depending on which movement. Still about 45-50 minutes to finish workouts.

Squats are B2B, using sawhorses and there's no way to cheat with them. Your back position is pretty much forced into strict good form on these with the bar resting further down the shoulder blades thereby causing moment arm on the back to be shorter. Since you are so low getting under the bar your back is also very straight up and down, also causing less moment arm. Nice!

I also started doing the bench with elbows tucked in as I had read that this helps with reducing shoulder pain. It works! My left shoulder has bothered me for months but is now coming along nicely.

Frank Needham
02-09-2007, 05:39 PM
Monday 2/5/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
225 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 2 - 1
135 - 5/3/2 - 3

Power Clean
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 5 - 1
135 - 5 - 1

Weds 2/7/07
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
225 - 5 - 3

Bench
W - R - S
135 - 5 - 2
135 - 5 - 1
155 - 3 - 1
175 - 2 - 1
195 - 5 - 3

Deads
135 - 5 - 2
200 - 3 - 1
225 - 2 - 1
250 - 5 - 1
275 - 5 - 1

Friday 2/9/07
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
225 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 2 - 1
135/130 - 4/5/4 - 3

Power Clean
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 5 - 1
135 - 5 - 1


Week 5
All lifts went up pretty good for the week except presses and I backed down to 130 today as a result. It is a constant struggle to down enough water to stay hydrated and so at times sleep becomes an issue. Once I get hydrated again though I sleep great and feel great. All workouts are taking between 45 - 50 minutes depending on the sleep factor.

Elliot Royce
02-09-2007, 07:01 PM
I'm following much the same program, although with O lifts mixed in and push presses instead of presses. I find that the simplicity is a bit positive. It allows you to really just track your progress and focus on a few lifts.

Have you thought about push presses instead of military presses? Will flow right into C&J's when you move onto that other program.

Frank Needham
02-09-2007, 08:02 PM
Yeah, the simplicity of it is what is so attractive to me Elliot. Right now I've got enough to handle without adding to it so I'm just going to stick with the program for 6 months and milk it for all I can. That will put me into summer and then I'll have enough time that I can hit that MSU program with enough time in the day to really give it an honest effort.

Elliot Royce
02-10-2007, 12:48 PM
In the spirt of debate, since we're doing the same program....

Are you sure you aren't starting too heavy on some of those warmup lifts? As Rippetoe says, they aren't supposed to tire you at all. For instance, doesn't your bench wear you down? I thought SS had all lifts start at 45lbs and scale up?

Also, In Practical Programming, Novice section, Rip specifically says deadlift is done for 1 set of 5 reps. In SS, I think he just eliminates the warm up sets and jumps in to work sets.

In my very limited experience with this, I was doing too much warmup and cutting into the work sets which is where the stimulus for growth occurs.

Also, I suggest doing subbing front squats in your weekly program of 3 squats. This is Rip's recommendation on page 162 of Practical Programming, where he moves to (for advanced novices):

Squat
BP
Chinups

Front squat
Press
Deadlift

Squat
BP
Pullups

and then changes it around slightly the 2nd week,

You can argue whether we are advanced novices but I think there are synergies between the back and front in terms of body position and technique. It will also really help with the O lifts later.

Frank Needham
02-10-2007, 07:04 PM
It could very well be that my warm ups are considered excessive. It just hasn't occured to me as my schedule now doesn't leave much room for thinking about my workouts. I'm just in a get 'er done mode right now and plow through them. Seems to work ok that way. I'm making progress but it wouldn't hurt none to try it out I guess. Matter of fact it sounds pretty good as it would trim down the time spent a bit.

Nope, p196 of SS shows the DLs just exactly the way I'm doing them.

I haven't read PP yet, don't have it and wouldn't have time to read it if I did right now. Interesting to consider subbing FS though. I need to get a cage damnit. Sounds like I need to get a copy of PP also.

All in all I'm real happy with the way things are going. Strength is going up slowly, old owies are subsiding, weight is redistributing, its all good. I'd say you are maybe an advanced novice but I am just a novice :D

Rene Renteria
02-15-2007, 01:23 PM
Frank, strong work. I was wondering why you're choosing a squat weight on Monday, repeating it for the 3 workouts, and then upping the weight the next Monday, instead of bumping up the weight each workout. Have you found this works better for you? Is it just based on how you feel that day, and it's just turned out that way?

I've been doing a Starting Strength plan (with fewer workouts to accommodate soccer playing that has just ended) and want to stick with it for a while to see where I end up. When I was CrossFitting regularly, all my strength numbers were much higher than they are now, and I'm curious to see if this gets me back to that neighborhood or not (but more quickly). I'm a bit worried about sacrificing conditioning and about putting on weight, but I'm hoping to make some reasonable strength gains if I stick with the program.

Thanks for posting your workouts.

Best of luck with it,
Rene'

Frank Needham
02-15-2007, 05:49 PM
Rene, I'm just following the novice strength program that Rippetoe outlines in his book "Starting Strength". It calls out squats each of the 3 days of the week one works out every week. The way I understand the reasoning is that you up the wieght as you are able. If that means each workout, so be it. My belief is that one would quickly reach a point by upping the weights that failure would logically occur and that's not good. Therefore I am just going week to week to give adaptation a chance to work better for me. So far it is working but even so the weights are quickly reaching a point at which reps are failing. Not a big deal yet though. Again, I'm just trying to stick with the program as strictly as possible. After all, if you don't follow the program as outlined in the book you don't get to call it the Starting Strength Program. Crossfit was what actually led me into this as it exposed the fact that I was ridicously lacking in this area.

Elliot Royce
02-16-2007, 05:54 AM
Frank:

Here I thought Rene was right (tell me if you don't want kibbitzers on your log). Ripp talks about moving the increases down to very small amounts (a pound or two in some cases) but always increasing. I think you may defeat the purpose if you are just lifting the same amount each week. It also means you need bigger jumps on a weekly basis which will just increase the chance of failing.

I'd suggest giving a more incremental approach a try. It's the Milo and the calf story: he didn't find a newer, heavier calf each week, he just carried the calf each day as it gained weight pound by pound.

Frank Needham
02-16-2007, 06:53 AM
Yep, I'm aware of the fractional weights and I actually have them but to me they are a pain to use. I'd rather just bump them up as I described for now. It seems to me to be a case of a variation on the same method as Milo anywho. The only time I'd lift the same amount each week would be if I had failed to complete on all reps. If that continued to happen at a given weight I'd just reset to lower weights and go on another run to try and break through that barrier. If failure continued despite that strategy that would mean I've reached a more advanced stage in my training and it would be necessary to introduce other means to advance. Before I do any of "the other stuff" I'm going to give this program an honest 6 months as Rx'd in the book though. I like this program a great deal as in the past I never trained in a methodical manner. I'd just find some kind of athletic endeavor I liked and go off and do it until I got bored.

Elliot Royce
02-16-2007, 07:01 AM
Couldn't agree more on the importance of consistency....and SS keeps you on the straight and narrow. I'm sure you will make huge gains over time.

Frank Needham
02-16-2007, 09:10 AM
Monday 2/12/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
230/225 – 2/5/5 – 3 (broke my concentration badly)

Bench
W - R - S
45 - 5 - 2
95 - 5 - 1
140 - 3 - 1
185 - 2 - 1
200 - 4/3/3 - 3

Deads
W - R - S
135 - 5 - 2
165 - 5 - 1
190 - 3 - 1
240 - 2 - 1
280 - 5 - 1

Weds 2/14/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
230 – 5 - 3

Military Press
W - R - S
45 - 5 - 2
85 - 5 - 1
100 - 3 - 1
115 - 2 - 1
130 - 5 - 3

Power Clean
W - R - S
85 - 5 - 2
85 - 5 - 1
115 - 3 - 1
135 - 2 - 1
140 - 5 - 3

Friday 2/16/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
230 – 5 - 3

Bench
W - R - S
45 - 5 - 2
95 - 5 - 1
140 - 3 - 1
185 - 2 - 1
200 - 5 - 3

Deads
W - R - S
135 - 5 - 2
165 - 5 - 1
190 - 3 - 1
240 - 2 - 1
280 - 5 - 1

Week 6
Workouts are creeping up in time as weight increases with time between 50-60 mins per workout. Finally got a nice commercial grade cage this week and it feels great to workout with a safety factor in place. I'm so glad this program only calls out 1 work set of DLs instead of the 3 work sets common to the other lifts in the program. Thanks to everyone reading for the comments, much appreciated!

Frank Needham
02-23-2007, 05:16 PM
Monday 2/19/07:
Squats
W - R - S
135 - 5 - 2
200 - 5 - 1
175 - 3 - 1
220 - 2 - 1
240 - 5 - 3

Military Press
W - R - S
45 - 5 - 2
90 - 5 - 1
105 - 3 - 1
120 - 2 - 1
135 - 5/4/4 - 3

Power Clean
W - R - S
45 - 5 - 2
85 - 5 - 1
105 - 3 - 1
125 - 5 - 1
145 - 5 - 1

Weds 2/21/07
Squats
W - R - S
135 - 5 - 2
200 - 5 - 1
175 - 3 - 1
220 - 2 - 1
240 - 5 - 3

Bench
W - R - S
45 - 5 - 2
140 - 5 - 1
160 - 3 - 1
180 - 2 - 1
200 - 5 - 3

Deads
135 - 5 - 2
190 - 3 - 1
220 - 2 - 1
250 - 5 – 1
280 - 1 – 1 This DL session sucked badly. Very tired, no umph factor at all and couldn’t get beyond one rep!.

Friday 1/26/07
Squats
W - R - S
135 - 5 - 2
200 - 5 - 1
175 - 3 - 1
220 - 2 - 1
240 - 5 - 3

Military Press
W - R - S
45 - 5 - 2
90 - 5 - 1
105 - 3 - 1
120 - 2 - 1
135 - 5/4/4 - 3

Power Clean
W - R - S
45 - 5 - 2
85 - 5 - 1
105 - 3 - 1
125 - 5 - 1
145 - 5 - 1

Week 7
Struggled with the DLs this week and couldn’t get all the presses. If not getting all the presses continues I’ll reset on that movement as SS says to do. Workouts are getting close to an hour each on average, which I find disappointing.

Frank Needham
03-02-2007, 09:38 PM
Monday 2/26/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
240 – 5 – 3

Bench
W - R - S
45 - 5 - 2
95 - 5 - 1
140 - 3 - 1
185 - 2 - 1
200 - 4/5/5 - 3

Deads
W - R - S
135 - 5 - 2
165 - 5 - 1
190 - 3 - 1
240 - 2 - 1
280 - 5 - 1

Weds 2/28/07:
Squats
W - R - S
130 - 5 - 2
180 - 5 - 1
200 - 3 - 1
220 - 2 - 1
240 – 5 - 3

Military Press
W - R - S
45 - 5 - 2
85 - 5 - 1
105 - 3 - 1
120 - 2 - 1
135 - 5 - 3

Power Clean
W - R - S
45 - 5 - 2
85 - 5 - 1
105 - 3 - 1
125 - 2 - 1
145 - 5 - 3

Friday 3/2/07:
Squats
W - R - S
130 - 5 - 2
180 - 5 - 1
200 - 3 - 1
220 - 2 - 1
240 – 5 - 3

Bench
W - R - S
45 - 5 - 2
95 - 5 - 1
140 - 3 - 1
185 - 2 - 1
200 - 5/5/4 - 3

Deads
W - R - S
135 - 5 - 2
165 - 5 - 1
190 - 3 - 1
240 - 2 - 1
280 - 5 - 1

Week 8
Workouts have been creeping upwards to over 60 minutes, not good. Form has been deteriorating, also not good. So I've decided to not bump up the weights until both those problems are handled. I'm strapped for time and can't afford to spend more than 45 minutes on a workout. Today's was good and I made it in good form and right about 45 minutes. I'm making it my goal from now on to not go up unless the 45 minute limit is maintained and excellent form as well.
__________________

Frank Needham
03-09-2007, 06:39 AM
Monday 3/5/07:
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Military Press
W - R - S
40 - 5 - 2
65 - 5 - 1
75 - 3 - 1
85 - 2 - 1
95 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
75 - 5 - 1
85 - 3 - 1
95 - 5 - 1
105 - 5 - 1

Weds 3/7/07
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Bench
W - R - S
40 - 5 - 2
80 - 5 - 1
100 - 3 - 1
120 - 2 - 1
140 - 5 - 3

Deads
40 - 5 - 2
135 - 3 - 1
155 - 2 - 1
175 - 5 – 1
195 - 1 – 1

Friday 3/9/07
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Military Press
W - R - S
40 - 5 - 2
65 - 5 - 1
75 - 3 - 1
85 - 2 - 1
95 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
75 - 5 - 1
85 - 3 - 1
95 - 5 - 1
105 - 5 - 1

Week 9
Back off/de-load week. Brought everything down to 70% of last workouts. After re-reading my notes of last week it seemed that now would be a good time for this as opposed to holding weights steady until I could bring my workout times back down to within 45 mins. Workouts at these weights ranged from 28-33 mins.

Frank Needham
03-16-2007, 05:12 PM
Tuesday 3/13/07:
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Military Press
W - R - S
40 - 5 - 2
65 - 5 - 1
75 - 3 - 1
85 - 2 - 1
95 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
75 - 5 - 1
85 - 3 - 1
95 - 5 - 1
105 - 5 - 1

Weds 3/14/07
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Bench
W - R - S
40 - 5 - 2
80 - 5 - 1
100 - 3 - 1
120 - 2 - 1
140 - 5 - 3

Deads
40 - 5 - 2
135 - 3 - 1
155 - 2 - 1
175 - 5 – 1
195 - 1 – 1

Friday 3/16/07
Squats
W - R - S
40 - 5 - 2
110 - 5 - 1
130 - 3 - 1
150 - 2 - 1
170 - 5 - 3

Military Press
W - R - S
40 - 5 - 2
65 - 5 - 1
75 - 3 - 1
85 - 2 - 1
95 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
75 - 5 - 1
85 - 3 - 1
95 - 5 - 1
105 - 5 - 1

Week 10
Continued on with the de-load stuff as this was a rough week. The boy is sick, my wife had oral surgery, and I honestly didn't want to push it. Also started playing around with fasting/paleo. So far it feels good, very alert, no energy loss, and the hunger is actually quite controllable.

Frank Needham
03-25-2007, 09:46 AM
Monday 3/19/07:
Squats
W - R - S
130 - 10 - 1
150 - 5 - 1
170 - 3 - 1
190 - 2 - 1
210 – 5 – 3

Bench
W - R - S
40 - 10 - 1
120 - 5 - 1
140 - 3 - 1
160 - 2 - 1
180 - 5 - 3

Deads
W - R - S
105 - 5 - 2
140 - 5 - 1
170 - 3 - 1
200 - 2 - 1
230 - 5 - 1

Weds 3/21/07:
Squats
W - R - S
130 - 10 - 1
150 - 5 - 1
170 - 3 - 1
190 - 2 - 1
210 – 5 – 3

Military Press
W - R - S
40 - 5 - 2
85 - 5 - 1
95 - 3 - 1
110 - 2 - 1
125 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
100 - 5 - 1
110 - 3 - 1
120 - 2 - 1
130 - 5 - 3

Friday 3/23/07:
Squats
W - R - S
130 - 10 - 1
170 - 8 - 1
190 - 8 - 1
210 – 8 – 1

Bench
W - R - S
130 - 10 - 1
160 - 10 - 1
180 - 5 - 1

Deads
W - R - S
130 - 10 - 1
175 - 10 - 1
230 - 5 - 1

Week 11
Started IF one week ago today. Its not been a real good week for working out all around. Still can’t get rid of this cold and am not sleeping well either. The cold is going away though. Due to the cold and starting IF I shortened up the Friday workout. Still going a bit light due to coming off a 2 week deload period. I’m not going to push it real hard for the next few weeks to allow an adjustment period for doing IF. Workouts ran about 30' on average.

Frank Needham
07-04-2007, 11:03 AM
Haven't updated in quite a while due to lack of time and committment. Anyways, I sure do appreciate all of you who post regularly as the posts are mostly very informative and have helped me very much.

Currently my workouts are a mix of SS and metcon on an alternating basis. Something like SS/metcon/SS/metcon/SS one week and changed up the next for 2 SS sessions and 3 metcons.

Just took a one week break and came back today and did the following at 8:30am/90 degrees for 36 minutes:

For 3 rounds:
run 1/3 mile crushed granite track
15 dips (the park has hip high parallel bars)
5 pistols each leg
9 ghd situps (yes the park nearby has a ghd!)
12' rope climb (and the park has a rope climb)
8 pullups kipped
20 second handstand against a tree

I've been working out now for 10 months after roughly 8 years of doing nothing but being in poor health and, of course, deconditioned. So, I'm really high on even the mediocre training I'm able to do at this time. Another year or two and it is possible I'll surpass my conditioning of years gone by when I regularly ran, swam, lifted, biked, hiked, skiied, etc.

Frank Needham
07-04-2007, 06:34 PM
dunno if you can see the detail but i thought maybe some would find the park and equipment i've got about 1/2 mile away interesting...
129